Kacha mma ugu ude cheese muffins

Enweghị ụzọ ka mma isi nabata oge ọdịda karịa iji otu ogbe ma ọ bụ abụọ n'ime Pumpkin Cream Cheese Muffins. Dị nro na-atọ ụtọ ma na-emebi emebi, muffins ndị a dị mma nke ukwuu, ha ga-afụ gị.

Ihe ndị bụ isi na-eme na obere Carb Pumpkin Cheese Muffins gụnyere:

• MCT mmanụ ntụ ntụ.
• Nsen.
• Ugu.
• Bọta na-eri ahịhịa.
• ntụ ọka almond.
• Vanilla wepụ.

Uru ahụike 3 nke ugu ndị a ude cheese muffins

# 1. Ha dị mma maka ahụike obi

Ihe eji megharịa ọnụ nke ga-edobe gị na ketosis ma kwalite ahụike obi gị? Ebee ka ị ga-edebanye aha?

Akwa bụ ihe dị ịtụnanya n'ime ihe eji megharịa ọnụ keto ọ bụla. Ha nwere profaịlụ amino acid zuru oke, protein na-eri gram 6 kwa akwa, ma nwee lutein na zeaxanthin, nke dị mma maka ahụike obi na mgbochi ọrịa obi. ¹ ).

Lutein na-enyere aka ịhazi HDL (lipoproteins dị elu, nke a makwaara dị ka ezigbo cholesterol) na LDL (lipoproteins dị ala, nke a makwaara dị ka cholesterol ọjọọ). Nke a na-ebute mbelata mbufụt n'ọbara ọbara ( ² ).

Omega-3 fatty acids dị na àkwá egosikwara na ọ na-enyere aka belata cholesterol, na-ebelata ihe ize ndụ nke ọrịa obi na ọrịa strok. ³ ).

Pumpkins nwere antioxidants a na-akpọ beta-carotene na beta-cryptoxanthin na alpha-carotene na-enyere aka ịkwụsị radicals efu ma belata nrụgide oxidative. Site n'ime nke a, ị na-ebelata ohere nke ọrịa obi na ọrịa ndị ọzọ ( ⁴ ) ( ⁵ ). Ha nwekwara lutein na zeaxanthin, dị ka akwa.

Ntụ ọka almọnd nwere vitamin E, ihe na-agbaze abụba na-enyere aka igbochi mmebi cell nke free radicals kpatara. Nke a na-enyere aka belata ihe ize ndụ nke ọrịa obi ( ⁶ ) ( ⁷ ) ( ⁸ ).

# 2. Ha na-abawanye ume

Ntụziaka a agaghị emeju agụụ ihe eji megharịa ọnụ gị naanị, mana ọ ga-enyekwa gị nkwalite ahụ maka ịgba ọsọ 5K. Ọ bụghị n'ezie, mana ọ ga-enye gị nkwalite ume.

Nsen dị nnọọ mma. Enweghị ike ide ihe ọma zuru oke gbasara akwa. E gosiputara lutein kpọmkwem ka ọ na-abawanye arụpụtaghị ihe na mmega ahụ. ⁹ ).

N'elu nke ahụ, ha bụ isi iyi ike mgbe niile na ha agaghị ebuli ọkwa shuga dị n'ọbara gị. Ha nwere folic acid, vitamin B12, vitamin B2 (riboflavin) na thiamine ndị dị mkpa maka mmepụta ume.

Ntụ ọka almond nwekwara vitamin B2 (riboflavin) nke na-enyere aka ịnọgide na-enwe ike ike (ike) ¹⁰ ).

MCT mmanụ ntụ ntụ nwere Ndị MCT (ma ọ bụ ọkara yinye triglycerides), n'ihi ya aha. MCT bụ otu n'ime isi mmalite ike kacha dị ọcha na nke enwere ike. Ha bụ isi iyi nke abụba na-emepụta ike n'ụdị ketonesihe fọrọ nke nta ka ọ bụrụ ozugbo, na-eme ka ha bụrụ mmanụ ọkụ zuru oke. N'ụzọ bụ isi, ha dị mma.

# 3. Ha na-akwalite ahụike ụbụrụ na idoanya nke uche

Nsen bara ụba na choline, nke bụ a macronutrient nke ahụ anyị na-emepụtalarị, ma ọ dị anyị mkpa isi n'ihe oriri anyị nweta ya. Iri nri bara ụba na choline ga-enyere aka mmepe nke imeju na ụbụrụ.

Lutein na zeaxanthin dị na ugu na akwa abụghị naanị maka obi gị, kamakwa maka ịnọgide na-enwe ụbụrụ dị mma. Nnyocha e mere gosiri na ndị toro eto bụ ndị riri ngwaahịa abụọ ahụ, nwetara nkwalite na arụmọrụ neuronal ( ¹¹ ).

Lutein na zeaxanthin na-enwetakwu bioavailable mgbe ejikọtara ya na oke abụba dị mma, ya mere a na-agbakwunye mmanụ MCT na ngwakọta.

MCT mmanụ ntụ ntụ bụ nnukwu isi iyi ike, ma ọ na-eme ka ọrụ ọgụgụ isi dịkwuo mma. MCT acid na-emepụta ike n'ụdị ketones na ketones nwere ike ịgafe ihe mgbochi ụbụrụ-ọbara wee bụrụ mmanụ ọkụ maka sistemu ụjọ ahụ.

Nnyocha e mere gosiri na mgbe ị na-agbakwunye nri na MCT acid, enwere mmụba nke ketones n'ime ọbara, nke metụtara arụmọrụ dị elu na ebe nchekwa. ¹² ).

Kacha mma ugu ude cheese muffins

• Nkwadebe oge: 10 minutos.
• Oge isi nri: 22 minutos.
• Oge niile: 32 minutos.
• Ọrụ: 12 muffin.

Efrata

Maka uka:.

• 4 àkwá
• ⅔ iko mkpọ ugu puree.
• ½ iko bọta (ma ọ bụ mmanụ aki oyibo), gbazere wee dị mma.
• ¼ iko stevia sweetener.
• 1-2 teaspoons nke vanilla wepụ.
• ½ iko ntụ ọka aki oyibo.
• ½ iko ntụ ọka almond.
• ½ teaspoon nke mmiri soda.
• Otu ntụtụ nke nnu mmiri
• ½ - 1 teaspoon ose ose ose.
• ½ teaspoon nke pawuda.

Maka imeju cheese cheese:.

• 1 tablespoon nke MCT mmanụ ntụ ntụ.
• 85g / 3oz nke cheese ude sitere na anụmanụ ndị na-eri nri.
• 1 tablespoon nke stevia ma ọ bụ erythritol sweetener.
• 1 teaspoon vanilla wepụ

Ntuziaka

1. Kpoo oven ahụ ruo 175ºC / 350ºF.
2. Gwakọta ihe ndị ahụ maka ndochi cheese cheese ma debe ya.
3. Gwakọta ihe niile muffin akọrọ na otu efere na mmiri mmiri na efere ọzọ. Jiri nwayọọ tinye ihe mmiri mmiri na ihe ndị akọrọ wee gwakọta ruo mgbe etinyere ya nke ọma.
4. Na pan muffin, jupụta akụkụ nke ọ bụla banyere XNUMX/XNUMX zuru ezu ma gbakwunye XNUMX tablespoon nke cheese cheese n'elu, na-eji nha nha iji tinye ngwakọta cheese cheese n'ime ngwakọta muffin ugu.
5. Richaa maka nkeji 18-22 ma hapụ ya ka ọ zuru ike maka nkeji 5 tupu ị na-eje ozi.

Nri

• Nha akụkụ: 1 muffin
• Kalori: 106,3.
• Abụba: 7,05 g.
• Carbohydrates: 9,86 g (Net carbohydrates: 7,36 g).
• Eriri: 2,5 g.
• Ndi na-edozi: 4.86 g.

Keywords: ugu ude cheese muffins.