Chinsinsi cha mkate wa Keto chopangidwa ndi zinthu zosavuta

Ngati mukutsatira a zakudya za ketogenic, mungaganize kuti mkate watha pazakudya zanu.

Chigawo chimodzi cha mkate woyera chimakhala ndi magalamu 15 amafuta odzaza ndipo pafupifupi opanda CHIKWANGWANI ( ¹ ). Ngakhale mkate wathunthu wa tirigu, ngakhale uli ndi mapuloteni ambiri ndi fiber, umakhala ndi 67% yamafuta ( ² ). Pazakudya za ketogenic, chakudya chamafuta nthawi zambiri chimakhala ndi 5-10% ya zopatsa mphamvu zonse. Kwa anthu ambiri, pafupifupi 20 mpaka 50 magalamu patsiku. Mafuta ndi mapuloteni ayenera kupanga 70-80% ndi 20-25% ya zopatsa mphamvu zonse, motero.

Mwa kuyankhula kwina, sangweji imodzi, yokhala ndi zidutswa ziwiri za mkate woyera, idzachotsa ma carbohydrate onse omwe mungadye tsiku limodzi.

Ngati mukuyesera kuti muchepetse kuchuluka kwa ma carb anu, mkate wamba wogula sitolo ndiwopanda zakudya zanu. Komabe, ndi ufa wina wopanda gluteni monga ufa wa kokonati ndi ufa wa amondi kukhala wotchuka kwambiri, pali maphikidwe ambiri a mkate wa carb ochepa omwe alipo.

Mkate wa keto uwu uli ndi carb yochepa komanso yodzaza ndi mafuta athanzi. Ndi magalamu 5 okha a carbu pagawo lililonse, zosakaniza zisanu ndi ziwiri, ndi ma gramu 7 a mapuloteni, izi zimakwaniritsa chikhumbo chilichonse cha carb ndikukusungani paulendo. ketosis.

Zomwe mukufunikira kuti mupange keto ufa wa amondi mkate

Maphikidwe ambiri a keto kapena paleo ali ndi zinthu zosiyanasiyana zovuta kupeza, monga psyllium husk powder kapena flaxseed powder. Mwamwayi kwa inu, Chinsinsichi chili ndi zosakaniza zotsatirazi zosavuta kuzipeza:

• Mafuta a avocado (Mutha kusintha mafuta a azitona).
• Ufa wa almond.
• Mazira akuluakulu.
• Nyanja ya Himalayan mchere.
• Pawudala wowotchera makeke.
• Mbeu za poppy.

Mudzafunikanso chosakaniza ndi manja, pepala losapaka mafuta, ndi poto ya mkate. Pulosesa ya chakudya sikufunika.

Ubwino wophika ndi ufa wa amondi

Ufa wa amondi ndi chinthu chomwe wophika keto aliyense ayenera kukhala nacho m'khitchini yawo. Ndiwodziwika kwambiri pakuphika kwa gluten komanso ketogenic chifukwa cha kusinthasintha kwake. Mutha kugwiritsa ntchito maphikidwe osiyanasiyana a keto, kuphatikiza mabisiketi, mkate wa mkate ndipo ngakhale keke yakubadwa .

Chokhachokha mu ufa wa amondi ndi ma amondi athunthu, odulidwa opanda khungu lakunja. Chikho chimodzi chimakhala ndi ma gramu 24 a mapuloteni, 56 magalamu amafuta, ndi magalamu 12 a fiber. ³ ). Komanso ndi gwero lalikulu la calcium, mkuwa, magnesium, ndi chitsulo. Chikho chimodzi chimakhala ndi 24% yazomwe mumapeza tsiku lililonse zachitsulo, kuperewera kwa zakudya m'thupi komanso kusowa kwake komwe kumayambitsa kuchepa kwa magazi m'thupi ( ⁴ ).

Chifukwa cha kuchuluka kwa fiber ndi mafuta athanzi, amondi amakhulupirira kuti amathandizira thanzi la mtima komanso amachepetsa chiopsezo cha matenda a shuga. Zimathandizanso kuchepetsa kutupa komanso kupsinjika kwa okosijeni ( ⁵ ).

Ubwino wa mafuta a avocado paumoyo

Mapeyala ndi okhawo zipatso zomwe mungasangalale nazo zambiri pazakudya za ketogenic. Mapeyala ali odzaza ndi fiber, potaziyamu, ndi magnesium. Amakhalanso ndi mavitamini A, C, E, K, ndi B. M'maphunziro ena, mapeyala asonyezedwa kuti amathandizira thanzi la mtima, kuchepetsa thupi, komanso kukalamba bwino ( ⁶ ).

Mapeyala amapangidwa ndi 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids, and 16% saturated fats. ⁷ ).

Mafuta a avocado ndi amodzi mwazinthu zochepa zachilengedwe zomwe zimapezeka mu beta-sitosterol. Beta-sitosterol ndi phytosterol yomwe yasonyezedwa kuti imalepheretsa kugawanika kwa maselo a khansa. ⁸ ).

Chimodzi mwazabwino zodziwika bwino pakuwonjezera mafuta a avocado ku mbale zosiyanasiyana ndikutha kukulitsa kuyamwa kwa zakudya zina. Kuphatikizika kwa mafuta, makamaka mafuta a avocado, kumathandizira ndikuwonjezera kuyamwa kwa carotenoids, ma antioxidants ofunikira, muzakudya zina ( ⁹ ).

Chidziwitso cha Chinsinsi: Ngati simungapeze mafuta a avocado ku golosale kwanuko, mafuta a azitona amagwira ntchito bwino komanso amakhala ndi mafuta abwino. Kusakanikirana kwa mtanda kuyenera kukhala kofanana ngati mumagwiritsa ntchito mafuta a azitona kapena mafuta a avocado.

Ubwino wa mazira

Mkate wa keto uwu uli ndi mazira akuluakulu asanu mumtanda umodzi. Mazira amakhala ndi chimodzi mwazinthu zotsika kwambiri zama calorie komanso kuchuluka kwa michere pazakudya zilizonse ( ¹⁰ ). Ndiwo gwero lalikulu la mapuloteni, mafuta ndi ma micronutrients omwe amapindulitsa thanzi lanu. Dzira lalikulu lili ndi ma calories 71 okha ndipo lili ndi mapuloteni opitilira 6 magalamu ndi mafuta osakwana gramu imodzi. Ndi gwero labwino la vitamini A, riboflavin, vitamini B12, phosphorous, ndi selenium ( ¹¹ ).

Mazira nthawi ina anali ndi rap yoyipa chifukwa chokhala ndi cholesterol yambiri. Izi zinapangitsa kuti anthu ambiri azingodya dzira loyera, ngakhale kuti yolk ya dzira ili ndi zakudya zambiri. Kafukufuku watsopano akuwonetsa kuti mazira amachulukitsa cholesterol yabwino (HDL), osati cholesterol yoyipa ( ¹² ). Kuonjezera apo, sayansi yasonyeza kuti mazira sagwirizana ndi chitukuko cha matenda a mtima ( ¹³ ).

Mazira a mazira ndi azungu ali odzaza ndi antioxidants. Mapuloteni ambiri a dzira, monga ovalbumin, ovotransferrin, ndi phosvitin, ndi lipids ya mazira, monga phospholipids, ali ndi antioxidant katundu [¹⁴].

Chinsinsi cha mkate wa keto wabwino kwambiri

Nthawi yotsatira mukalakalaka mkate wophikidwa kumene, yesani izi. Zimatenga pafupifupi mphindi 10 za nthawi yokonzekera ndi mphindi 40 kuphika, kapena mpaka kutumphuka kuli bulauni wagolide. Ambiri, mukhoza kukonzekera mu okwana mphindi 50.

Mkate wopanda gluteni uwu ukhoza kusangalatsidwa ndi kadzutsa, chamasana, kapena chakudya chamadzulo. Chiduleni ndikuchitumikira ndi batala wosungunuka, mwachangu m'mawa wotsatira pa chofufumitsa cha ku France, kapena pamwamba pake ndi salimoni wosuta ndi tchizi kuti mukhale ndi chakudya chamasana chochepa. Ngati muli ndi zotsala, ingophimbani ndikuzisunga kwa masiku asanu.

Keto ufa wa amondi mkate

Simufunikanso kudula mkate mukudya keto. Chinsinsi cha mkate wa keto ndi njira yabwino yodzaza, komabe onetsetsani kuti mukukhala mu ketosis.

• Kuphika nthawi: 40 minutos.
• Nthawi yonse: 40 minutos.
• Magwiridwe: 1 bar (pafupifupi magawo 14).
• Gulu: Oyambitsa
• Khitchini: Amereka.

Zosakaniza

• 2 makapu ufa wa amondi wosalala bwino, ma amondi blanched.
• 2 supuni ya tiyi ya ufa wophika.
• 1/2 supuni ya tiyi ya mchere wabwino wa Himalayan.
• 1/2 chikho cha maolivi kapena mafuta a avocado.
• 1/2 chikho cha madzi osefa.
• Mazira akulu awiri.
• Supuni 1 ya mbewu za poppy.

Malangizo

Mudzafunika chosakaniza chamanja, poto ya mkate, ndi pepala losapaka mafuta..

1. Yatsani uvuni ku 205º C / 400º F. Phimbani chiwaya cha buledi ndi pepala losapaka mafuta.
2. Mu mbale yaikulu, phatikiza ufa wa amondi, ufa wophika, ndi mchere.
3. Pamene mukusakaniza, tsitsani mafuta a avocado mpaka mtanda ukhale wonyezimira. Pangani chitsime kapena dzenje laling'ono mumtanda.
4. Tsegulani mazira pachitsime. Onjezani madzi ndikumenya zonse palimodzi, ndikupanga mabwalo ang'onoang'ono ndi chosakanizira chanu mu mazira mpaka atakhala achikasu komanso amphuno. Kenaka yambani kupanga mabwalo akuluakulu kuti muphatikizepo ufa wa amondi. Pitirizani kusakaniza motere mpaka muwoneke ngati batter ya pancake. Yofewa, yopepuka komanso yokhuthala.
5. Thirani kusakaniza mu poto la mkate, gwiritsani ntchito spatula kuti muwonjezere chirichonse. Kuwaza mbewu za poppy pamwamba. Kuphika kwa mphindi 40 pa choyika chapakati. Zidzakhala zovuta kukhudza, kukwezedwa ndi golide zikachitika.
6. Chotsani mu uvuni ndikusiya kuti ipume kwa mphindi 30 kuti izizire. Ndiye unmold ndi kudula mu magawo.
7. Sungani mu chidebe chopanda mpweya mu furiji kwa masiku asanu.

Zakudya zabwino

• Kukula kwagawo: pa gawo lililonse.
• Manambala: 227.
• Mafuta: Magalamu 21
• Zopopera: Magalamu 4
• CHIKWANGWANI: Magalamu 2
• Mapuloteni: Magalamu 7

Palabras malo: keto ufa wa amondi mkate.