Leej twg hais tias Ketogenic noj zaub mov yog txwv?
Koj tuaj yeem txaus siab rau cov khoom qab zib uas tsis tshua muaj carb thaum nyob ntawm cov khoom noj ketogenic. Koj tsuas yog yuav tsum tau hloov qee cov khoom xyaw.
Daim ntawv qhia qis carb cheesecake no muaj tsawg dua yim grams tsis muaj carbs per kev pab, kom koj nyob rau hauv ketosis. Tsis tas li ntawd, nws tau ntim nrog cov khoom noj muaj txiaj ntsig zoo uas koj (thiab koj lub cev) yuav nyiam. Ib qho khoom qab zib uas tsis muaj calorie, qe, thiab tag nrho cov mis nyuj ua rau cov khoom qab zib no tsis muaj carb, gluten-dawb, thiab tsis muaj kev txhaum. Tucked hauv cov xim av xim av almond hmoov, nws paub tseeb tias yog qhov zoo tshaj plaws keto cheesecake koj puas tau muaj.
Keto cheesecake yog zoo meej rau lub sijhawm thaum koj xav tau kev kho mob tab sis xav kom koj cov carb suav tsawg. Tsuas yog saib cov khoom noj muaj tseeb - txhua daim muaj ntau dua 12 grams protein thiab 49 grams ntawm tag nrho cov rog. Tsis xav tau cov khoom siv hauv chav ua noj loj loj (txhua yam koj xav tau yog lub tshuab tov khoom), lub sijhawm npaj sai, thiab tag nrho lub sijhawm tsuas yog ib teev hauv qhov cub, lo lus nug tiag tiag yog: vim li cas koj thiaj li tsis xav ua lub ncuav mog qab zib no los ntawm keto cheese?
Nyeem ntawv dhau ntawm daim ntawv qhia kom paub ntau ntxiv txog cov txiaj ntsig kev noj qab haus huv ntawm cheesecake no!
Tsawg Carb Keto Cheesecake
Yog tias koj tab tom nrhiav cov khoom qab zib uas tsis muaj carb, daim ntawv qhia keto cheesecake no tsuas muaj 8 grams ntawm cov carbs ib qho kev pab (ntxiv rau, nws tau ntim nrog cov rog noj qab haus huv).
- Lub Sijhawm Npaj: 15 feeb
- Lub sijhawm ua noj: 2 teev thiab 20 feeb
- Lub sijhawm tag nrho: 2 teev 35 feeb
- Kev Ua Tau: 12 qab
- Qeb: Koob hmoov
- Chav ua noj: Americana
Cov khoom xyaw
- 4 tablespoons butter (dough)
- 1 1/2 khob almond hmoov (masa)
- 1/4 khob txiv tsawb txiv hmab txiv ntoo sweetener (masa), los yog erythritol yog tsis pom txiv tsawb txiv hmab txiv ntoo
- 680 g cream cheese, softened (sau)
- 1 khob txiv tsawb txiv hmab txiv ntoo sweetener (filling)
- 3 qe loj (stuffed)
- 1/4 khob hnyav whipping cream (filling)
- 3/4 teaspoon ntshiab vanilla extract (filling)
- 1/3 khob khov raspberries (optional raspberry cream sauce)
- 2 tablespoons hnyav whipping cream (xaiv tau raspberry cream sauce)
Lus Qhia
- Preheat qhov cub kom 175 degrees C.
- Qhuav butter nyob rau hauv lub microwave.
- Nyob rau hauv ib lub tais me me, ntxiv tag nrho cov khoom xyaw ua khob noom cookie thiab, siv koj txhais tes, sib tov kom txog thaum sib tov zoo.
- Nias lub khob noom cookie rau hauv qab ntawm 9-nti detachable lauj kaub.
- Ci lub khob noom cookie rau 8 feeb.
- Tshem lub khob noom cookie los ntawm qhov cub thiab txo qhov kub ntawm qhov cub kom 160 degrees C.
- Ntxiv cov khoom xyaw sau rau hauv lub tais loj thiab, nrog rau tes tov khoom, sib tov kom txog thaum sib tov zoo.
- Ci ntawm 160 ° C rau 1 teev, 10 feeb.
- Tom qab lub sijhawm ua noj, tig lub qhov cub, qhib qhov cub qhov rooj 1 nti, thiab cia lub cheesecake txias maj mam hauv qhov cub rau 1 teev.
- Tshem lub cheesecake los ntawm qhov cub, npog nrog aluminium ntawv ci thiab txias hauv lub tub yees rau 4 teev ua ntej noj.
- Rau qhov xaiv tau Raspberry Cream Sauce, microwave lub khov raspberries kom txog thaum kub, txog 45 vib nas this. Ntxiv cov raspberries thiab hnyav cream rau lub blender thiab sib tov kom txog thaum tus. Ncuav tshaj cheesecake tam sim ua ntej noj.
Khoom noj khoom haus
- Qhov loj me: 1 daim
- Cov calories: 517
- Cov rog: 49 g
- Carbohydrates: 28,8g (Net Carbs: 7,5g)
- Cov nqaijrog: 12,2 g
Keywords: keto cheesecake
Txiv plig txiaj ntsim
Ib qho khoom qab zib ketogenic? Tsis yog oxymoron?
Contrary to nrov kev ntseeg, tsawg carb khoom qab zib yog ua tau. Koj tsuas yog yuav tsum tsis txhob siv cov hmoov nplej dawb lossis granulated qab zib rau nws qhov kev npaj.
Kev siv txiv plig ua rau daim ntawv qhia qis carb no saj qab zib, tsis muaj calories ntxiv lossis cov piam thaj hauv ntshav uas ua rau qab zib. Nws tseem yog dab tsi muab cov khoom qab zib qab no (nrog me ntsis kev pab los ntawm hnyav cream thiab vanilla extract).
Monk txiv hmab txiv ntoo hails los ntawm cov teb chaws Asia thiab tau siv los ua kev kho mob plab zom mov thiab mob khaub thuas rau ntau pua xyoo. Tsis ntev los no, nws tau siv los ua khoom qab zib thiab dej haus. Lub extract (kua txiv) ntawm txiv tsawb txiv hmab txiv ntoo yog nruab nrab ntawm 150 thiab 200 lub sij hawm sweeter tshaj li ib txwm qab zib.
Monk txiv hmab txiv ntoo yog tsis muaj calorie, txawm hais tias nws qab qab zib dua qab zib dawb. Txij li nws tsis cuam tshuam rau cov ntshav qab zib, nws yog qhov zoo heev qab zib hloov rau cov neeg mob ntshav qab zib, nrog rau cov uas tab tom nrhiav kom poob phaus lossis ua raws li kev noj zaub mov tsawg-carb.
Cov txiaj ntsig ntawm almond hmoov
Almond hmoov yog gluten-dawb, tsawg-carb, thiab ntim nrog cov txiaj ntsig zoo rau kev noj qab haus huv (ntxiv rau qhov ntawd hauv ib ob).
Koj yuav pom almond hmoov uas nquag siv hauv keto zaub mov txawv ntawm qhov chaw no, los ntawm keto ncuav qab zib mus waffles rau cov desayuno (Keto waffles? MMM!!!). Yog tias koj nrhiav tsis tau almond hmoov hauv koj lub khw, tsuas yog yuav almonds thiab zom lawv hauv cov khoom noj kom txog thaum lawv ncav cuag qhov zoo nkauj.
#1: txhim kho cov ntshav qab zib
Almond hmoov tsis nce ntshav qab zib, yog li nws yog qhov zoo lwm txoj rau hmoov dawbTxawm hais tias koj tab tom noj zaub mov tsis muaj calorie lossis ketogenic. Phau ntawv Journal of Nutrition tau luam tawm ib txoj kev tshawb fawb qhia txog cov txiaj ntsig zoo ntawm almonds ntawm qib qabzib tom qab noj mov. Txoj kev tshawb no tau pom tias almonds tau txo qis cov neeg noj qab haus huv cov ntshav qabzib tom qab noj mov, nrog rau lawv cov qib insulin thiab kev puas tsuaj oxidative. Pab pawg tswj hwm noj almonds, qos yaj ywm, mov lossis qhob cij. Cov neeg koom nrog uas noj cov almonds tiag tiag muaj qis dua piv rau lwm pawg ( 1 ).
# 2: txhim kho lub zog
Thaum cov hmoov nplej almond muaj cov carbohydrate tsawg dua piv rau lwm cov hmoov nplej, nws tau ntim nrog cov txiaj ntsig kev noj haus, xws li noj qab nyob zoo cov rog, vitamins thiab minerals uas ua rau nws zoo tagnrho lub zog. Nws kuj tseem muaj 6% ntawm koj qhov feem pua ntawm cov nqi txhua hnub rau hlau ( 2 ).
Almond hmoov yog nplua nuj nyob rau hauv riboflavin, manganese, thiab tooj liab. Riboflavin (vitamin B2) yog ib qho tseem ceeb hauv kev tsim hluav taws xob, kev loj hlob ntawm tes thiab kev ua haujlwm, thiab kev loj hlob ntawm cov qe ntshav liab ( 3 ).
#3: txhim kho lub plawv
Aston University Lub Tsev Kawm Ntawv ntawm Lub Neej thiab Kev Tshawb Fawb Txog Kev Noj Qab Haus Huv tau tshaj tawm txoj kev tshawb fawb qhia txog qhov cuam tshuam ntawm kev noj almond rau cov neeg koom nrog ntshav siab. Tsis tsuas yog cov tib neeg muaj qhov nce ntxiv ntawm cov tshuaj antioxidants pom hauv lawv cov hlab ntsha, tab sis lawv kuj muaj cov ntshav siab qis ( 4 ). Tag nrho cov xwm txheej no ua lub luag haujlwm tseem ceeb tshaj plaws hauv kev noj qab haus huv hauv plawv thiab txo qis kev pheej hmoo ntawm kab mob plawv (qhov ua rau tuag hauv lub tebchaws).
Kev xaiv cov khoom siv mis nyuj zoo
Nws zoo haus cov khoom noj siv mis ntawm kev noj zaub mov ketogenic? Yog, nrog rau qhov caveat: koj yuav tsum muaj peev xwm zom lawv kom raug. Cov neeg uas muaj lactose intolerant los yog muaj mob plab los ntawm cov mis nyuj yog qhov zoo tshaj plaws zam tag nrho.
Thaum koj tuaj yeem siv los pom cheesecake zaub mov uas hu rau cov cheese los yog qaub cream, qhov cheesecake filling no siv butter thiab hnyav whipping cream. Thaum xaiv koj cov khoom xyaw, nco ntsoov xaiv cov khoom zoo. Xaiv cov organic nyom-nyiam cov khoom noj siv mis thaum twg los tau.
Grass-fed organic khoom noj siv mis muaj ntau dua ntawm omega-3 fatty acids thiab CLA (conjugated linoleic acid). Ob qho khoom noj no yog qhov tseem ceeb rau kev txo qhov mob, txhawb kev poob phaus, thiab ua kom cov leeg muaj zog. Yog tias tus nqi yog qhov teeb meem, sim yuav koj cov khoom hauv online ntawm Amazon es tsis yog los ntawm lub khw muag khoom noj qab haus huv.
Hmoov zoo, ob qho khoom xyaw mis nyuj hauv daim ntawv qhia no yog ob txoj kev xaiv. peb xav li cas. Peb tsis pom zoo kom txo cov rog lossis cov khoom tsis muaj rog (uas feem ntau muaj cov carbohydrates). Peb pom zoo kom muaj kev xaiv tag nrho, uas ua rau butter thiab whipped cream zoo xaiv. Ob cov khoom xyaw no muaj pes tsawg carbohydrates thiab yog loaded nrog zoo, saturated tsiaj rog. Butter ib leeg muaj 12 grams ntawm tag nrho cov rog ib qho kev pab, uas pab kom koj nyob rau hauv ketosis.
Xaiv cov txiv hmab txiv ntoo ketogenic
Yog tias koj nyeem daim ntawv qhia no thiab xav tias koj yuav tsum hla cov ntses, cia peb ua cov tshuaj xyuas sai. ntawm ketogenic txiv hmab txiv ntoo.
Cov ntses drizzled ntawm cheesecake yog tsim los ntawm raspberries. Thaum cov txiv hmab txiv ntoo feem ntau zam ntawm cov khoom noj ketogenic vim nws cov ntsiab lus carbohydrate siab, cov txiv hmab txiv ntoo noj tau zoo hauv qhov nruab nrab.
Berries tau ntim nrog antioxidants, nplua nuj nyob rau hauv kev noj haus fiber ntau, thiab qis hauv qab zib dua lwm cov txiv hmab txiv ntoo. Raws li MyFitnessPal, raspberries muaj 15 grams ntawm tag nrho cov carbohydrates, tab sis vim muaj cov qib siab ntawm cov khoom noj muaj fiber ntau, lawv tsuas muaj 7 grams ntawm cov carbohydrates xwb. Lawv kuj muaj tsuas yog 64 calories ib qho kev pab.
Qee cov txiv hmab txiv ntoo uas muaj suab thaj ntau (xws li txiv nkhaus taw lossis txiv tsawb) muaj plaub npaug ntawm cov suab thaj uas koj yuav pom hauv cov txiv ntoo. Ib zaug ntxiv, cov txiv hmab txiv ntoo yuav tsum tau noj tsuas yog nyob rau hauv ib nrab ntawm cov khoom noj ketogenic. Tab sis yog tias koj tab tom splurging ntawm cov khoom qab zib keto, koj tuaj yeem ua rau feem ntau ntawm lawv.
Tsawg Carb Keto Cheesecake
Ntxiv nrog rau qhov tsis muaj carb thiab ketogenic, daim ntawv qhia keto cheesecake no paub tseeb tias yuav txhim kho koj txoj kev noj qab haus huv ntawm ntau txoj hauv kev. Lub sijhawm tom ntej koj tsis paub tias cov khoom qab zib twg haum rau koj lub hom phiaj kev noj qab haus huv, muab daim ntawv qhia no sim.
Qhov qab zib keto cheesecake no yuav raug ntaus ntawm koj lub lag luam tom ntej lossis tsev neeg sib sau ua ke. Tsis tsuas yog nws saj qab qab heev, nws yooj yim kawg nkaus ua. Qhov xaiv tau Raspberry Cream Sauce drizzled rau sab saum toj yog ib qho flavorful, tsis tshua muaj carb ntxiv uas yog kom txaus siab rau txhua tus neeg uas nyiam ib daim.