Ngati muli ndi chidwi ndi keto dessert yotentha, yopanda gluteni, Mabotolo a Dzungu a Low Carb awa ndi zomwe mukuyang'ana.
Mukhoza kusangalala nawo ndi khofi yanu yam'mawa, kuwatumikira ngati mchere mutatha kudya, kapena kukhala ndi chakudya chamadzulo. Zonse popanda kukweza shuga lanu lamagazi.
Iwo ali olemera mu kukoma, otsika mu chakudya ndipo amakupatsani inu mlingo waukulu wa mafuta ndi mapuloteni kuti mukhale okhutira.
Njira iyi yopangira dzungu ndi:
- Maswiti.
- Kutonthoza.
- Zotentha.
- Chokoma
Zosakaniza zazikulu ndi:
Zosakaniza Zosankha:
Ubwino Wathanzi Wamabala a Dzungu a Ketogenic
Muli zokometsera zokometsera zokometsera chakudya
Sikuti dzungu zokoma izi ndizokoma, zimadzaza ndi zonunkhira zomwe mumakonda monga sinamoni, cloves, nutmeg, ndi ginger.
Zokometsera zotentha ngati izi zakhala zikugwiritsidwa ntchito muzamankhwala azikhalidwe monga Traditional Chinese Medicine ndi Ayurveda kwazaka masauzande ambiri kuti ayambitse moto wa metabolic. Zitsamba zotentha zimapereka zinthu zomwe zingathandize thupi lanu kusweka ndi kuyamwa michere muzakudya zanu ( 1 ) ( 2 ).
Iwo ali olemera mu beta-carotene
Dzungu ndi gwero labwino kwambiri la beta-carotene phytonutrients, zomwe zimapangitsa kuti azidya chaka chonse, osati kugwa. Beta-carotene ndi kalambulabwalo wa vitamini A, wofunikira m'maso, chitetezo chamthupi, ndi kubereka. Kuonjezera apo, vitamini A imakhudzidwa ndi kukula kwa maselo ndi kusiyanitsa, zomwe zimapangitsa kuti thupi likhale lofunika kwambiri pamagulu anu ( 3 ).
Keto dzungu mipiringidzo
Kodi dzungu keto ndi lotetezeka?
Anthu ambiri amadabwa ngati dzungu ndi oyenera kudya ketogenic kapena osati. Ngakhale masamba a muzuwu amawoneka ngati okhuthala, amakhala ochepa muzakudya chifukwa ½ chikho cha dzungu puree chili ndi magalamu 5-6 a chakudya chamafuta.
Muyenera kuyang'ana momwe mumadya dzungu, koma zimagwira ntchito bwino muzakudya zokhala ndi dzungu mukaphatikiza zakudya zina zotsika kwambiri. Ndicho chifukwa chake nthawi zambiri mumapeza zokometsera za keto monga cheesecake ya dzungu, ma muffin a dzungu, ndi mkate wa dzungu pa malo otchuka a zakudya za ketogenic.
Zotsekemera Zosakaniza
Chinsinsichi chimafuna stevia, koma m'malo mwa shuga wochepa wa carb umagwira ntchito bwino. Xylitol, erythritol, kapena swerve ndi zosankha zabwino ngati simusamala kumwa zakumwa za shuga: Ingotalikirani zotsekemera monga sucralose ndi aspartame ndipo, zachidziwikire, chilichonse chomwe chingakweze shuga wamagazi. , monga shuga wa nzimbe kapena madzi a mapulo.
M'malo mwa mafuta
Ngati mukufuna kuti Chinsinsichi chikhale chopanda mkaka, mukhoza kusinthanitsa batala ndi mafuta otentha kwambiri monga mafuta a kokonati, mafuta a mpendadzuwa, kapena mafuta a avocado.
Momwe Mungapangire Mipiringidzo Ya Dzungu Yopanda Shuga
Mwakonzeka kuphika ndi Keto Squash Bars olemera komanso okhutiritsa?
Yambani ndikutenthetsa uvuni ku 175ºF / 350ºC ndikupaka pepala lophika ndi kutsitsi kapena mafuta a kokonati.
Kenaka, mu mbale yaikulu, phatikizani zouma zouma: ufa wa amondi, ufa wa kokonati, soda, zonunkhira za dzungu, nutmeg, allspice, ginger, sinamoni, cloves wapansi, ndi mchere..
Onjezerani zotsalazo ndikusakaniza bwino mpaka zosalala..
Ngati mukufuna kuwonjezera chokoleti chips, onjezerani 1/4 chikho ndikusakaniza ndi spatula.
Thirani batter pa pepala lophika ndikuphika kwa mphindi 30-35 mpaka m'mphepete mwagolide..
Pomaliza, chotsani dzungu mu uvuni ndikuzisiya kuti ziziziziritsa pang'ono musanatumikire.
Easy keto dzungu mipiringidzo
Ngati mukuyang'ana mchere wa dzungu, mudzakonda Mipiringidzo ya Dzungu ya Keto ndipo imapangidwa ndi zotsekemera zachilengedwe komanso zopangira zochepa za carb pamwamba.
- Nthawi Yokonzekera: 10 minutos.
- Kuphika nthawi: 35 minutos.
- Nthawi yonse: 45 minutos.
- Magwiridwe: 12 mipiringidzo yaying'ono.
Zosakaniza
- 1/2 chikho batala, wofewa.
- 1/2 chikho cha stevia kapena keto sweetener wina.
- Mazira akulu awiri.
- 1 supuni ya tiyi ya vanila.
- 1 chikho cha dzungu puree.
- 1 1/2 makapu ufa wa amondi.
- ¼ chikho cha ufa wa kokonati.
- Supuni 1 ya soda.
- Supuni 1/2 yamchere
- Supuni 2 za sinamoni.
- 2 supuni ya tiyi ya dzungu pie zonunkhira
- 1/2 supuni ya tiyi ya ginger.
- 1/2 supuni ya supuni ya nutmeg.
- 1/2 supuni ya tiyi ya allspice.
- 1/8 supuni ya tiyi ya cloves.
- ½ chikho chopanda chokoleti chips (ngati mukufuna).
Malangizo
- Yatsani uvuni ku 175ºF / 350ºC ndikuyika thireyi ya 22x33 ”/ 9 x 13 cm yokhala ndi zikopa kapena kupopera kophika. Ikani pambali.
- Mu mbale yaikulu kapena blender, onjezerani zowuma zonse: ufa wa amondi, ufa wa kokonati, soda, zonunkhira, ndi mchere. Sakanizani bwino kuti mugwirizane. Onjezerani zotsalazo ndikusakaniza bwino mpaka zosalala.
- Sakanizani ¼ chikho cha chokoleti chips ndi spatula ngati mukufuna. Thirani amamenya mu poto wokonzeka. Thirani ¼ chikho chotsala cha chokoleti chips pamwamba pa batter.
- Kuphika kwa mphindi 30-35 mpaka m'mphepete mwagolide. Chotsani mu uvuni ndikulola kuziziritsa pang'ono kutentha kwa chipinda musanayambe kutumikira.
Zakudya zabwino
- Kukula kwagawo: 1 bwalo.
- Manambala: 243.
- Mafuta: Magalamu 23
- Zopopera: 6 g (Net: 4 g).
- CHIKWANGWANI: Magalamu 2
- Mapuloteni: Magalamu 5
Palabras malo: keto dzungu mipiringidzo.