Mapuloteni Chokoleti Chip Cookie Chinsinsi

Ma Cookies a Soft Chocolate Chip Protein awa ndi mchere wokoma wa keto komanso njira yabwino yowonjezeramo mapuloteni owonjezera pazakudya zanu, osadalira ufa wa whey protein nthawi zonse.

Chinsinsi ichi cha cookie chodzaza ndi mafuta athanzi komanso mapuloteni amtundu waulere. Komanso ilibe ma carbohydrate, opanda shuga, komanso gluten. Keke iliyonse imakhala ndi ma gramu 4 a mapuloteni ndipo imakhala ndi michere yambiri. Mukhozanso kudya mtanda wa cookie wochuluka kwambiri pawokha, popanda kupanga makeke.

Zosakaniza zazikulu za makeke a chokoleti awa ndi:

• Whey protein.
• Ufa wa kokonati.
• Ma chips a chokoleti opanda shuga.

Soda Wophika Kapena Ufa Wophika: Ndi Chiyani Chabwino Chopangira Ma Cookies a Mapuloteni?

Maphikidwe ambiri a makeke amagwiritsa ntchito soda, koma izi zimafuna ufa wophika. Kodi pali kusiyana kotani?

Onsewa ndi chotupitsa cha mankhwala, zomwe zikutanthauza kuti amapangitsa kuti makeke aziwuka.

Soda yophika ndi ufa wophika umapangitsa makeke kukhala opepuka komanso opepuka potulutsa mpweya woipa pamene akuwotcha. Mpweya wa carbon dioxide umapanga matumba ang'onoang'ono a mpweya mu makeke, kuwongolera maonekedwe ndi kuteteza makeke kuti asakhale wandiweyani kapena owuma.

Ngakhale zonse ziwiri zophika soda ndi ufa wophika zimadziwukira zokha, pali kusiyana kwakukulu pakati pawo. Soda yophika imafuna asidi kuti ayambitse mankhwala omwe amatulutsa mpweya woipa. Nthawi zambiri pophika, shuga ndi asidi omwe amayambitsa soda, nthawi zambiri shuga wofiirira kapena uchi.

Ufa wophika, kumbali ina, uli kale ndi asidi wosakanikirana. Zonse zomwe mukusowa ndi madzi, otsatiridwa ndi kutentha, ndipo amatsegula, kutulutsa mtanda ndikuupangitsa kuti ukhale wowala bwino.

Chifukwa ma cookies opangidwa ndi mapuloteniwa alibe shuga, alibe asidi omwe amayendetsa soda. M'malo mwake, muyenera kugwiritsa ntchito ufa wophika.

Malingaliro osintha maphikidwe a cookie a protein awa

Ma cookie a protein awa ndi maziko abwino kwambiri azowonjezera ndi zokometsera zina. Mutha kuwaveka ndi zowonjezera, kuphatikiza:

• Peanut butter:  Onjezani chiponde, kapena batala wa amondi, batala wa pistachio, kapena batala wa nati kuti mupange makeke a chokoleti ndi batala.
• Buttercream kapena Cream Cheese Frosting: Kungoti kirimu batala kapena kirimu tchizi ndi stevia ufa kapena erythritol ndi kuwonjezera pang'ono vanila Tingafinye kupanga chisanu chokoma.
• Chokoleti chochepa cha carb: Ngati mukufuna cookie yokhala ndi tinthu tating'ono ta chokoleti tokoma, osawoneka bwino, sinthanani tchipisi ta chokoleti ndi chokoleti cha keto. Ingothyola chokoleti chokoleti pamene chikadali mu phukusi, kotero kuti chunks zisawuluke paliponse, ndikuwaza zidutswazo mu batter. .
• Chokoleti ufa: Sinthani maphikidwe awa kukhala ma cookies awiri a chokoleti powonjezera supuni 2 za ufa wa cocoa ku batter.

Momwe Mungasungire ndi Kuundana Ma Cookies a Mapuloteni

• Kusunga: Mukhoza kusunga makeke mu chidebe chotchinga mpweya kwa masiku asanu.
• kuzizira: Ikani makekewo m’thumba lapulasitiki, tulutsani mpweya wochuluka momwe mungathere ndipo mukhoza kuwasunga mufiriji kwa miyezi itatu. Thirani makeke powasiya pa firiji kwa ola limodzi. Osawayika mu microwave chifukwa zingawononge mawonekedwe awo ndipo adzauma.

Momwe mungapangire ma cookie a vegan protein

Ndizosavuta kupanga keto recipe vegan. Gwiritsani ntchito mafuta a kokonati m'malo mwa batala ndi mkaka wa amondi m'malo mwa mkaka wa ng'ombe kuti mukhale wopanda mkaka.

Kusintha kwina komwe kungatheke ndikugwiritsa ntchito maapuloauce m'malo mwa mafuta. Ingosamalani kuti maapulosi omwe mumasankha ndi otsika shuga. Muyeneranso kugwiritsa ntchito mapuloteni a vegan m'malo mwa mapuloteni a whey.

Momwe mungapangire zopangira mapuloteni

Ndani ananena kuti Chinsinsichi chimangogwiritsidwa ntchito kupanga makeke? Ndi Chinsinsi ichi mutha kupanganso mipiringidzo yabwino kwambiri yama protein.

Mukatha kupanga mtanda, m'malo mogawaniza ndikuwuyika pa pepala la cookie, pukutani mtandawo pagawo limodzi pa pepala lophika la 22 x 33 cm / 9 x 13 inch lopaka mafuta kapena kokonati mafuta. Pambuyo pa mtanda wophikidwa kwathunthu, pafupi mphindi 20, dulani mipiringidzo ndikusunga mu chidebe chopanda mpweya.

Monga mukuonera, njira iyi ya ma cookies a protein ndi yosinthika. Sakanizani zinthu ndipo mutha kupanga maphikidwe anu monga momwe mukufunira.

Zomwe mukufunikira ndi zosakaniza zosavuta komanso mbale kuti mupange ma cookies omwe mumakonda kwambiri.

3 Ubwino Wathanzi Wa Ma Cookies a Chokoleti Chokoleti

Muzimva bwino kudya makeke a keto protein. Amakhutitsa makamaka, odana ndi kutupa, komanso abwino kwa minofu yanu.

#1: akukhuta

Mapuloteni ndiye macronutrient wokhutiritsa kwambiri, zomwe zikutanthauza kuti amakudzazani kuposa mafuta kapena ma carbohydrate ( ¹ ).

Zakudya zama protein ambiri ndizothandiza pakuchepetsa thupi ( ² ) chifukwa zimapangitsa kuti zikhale zosavuta kukhalabe ndi kuchepa kwa calorie popanda kumva njala.

Zakudya za keto zimachitanso izi. Ketosis imapondereza ghrelin, timadzi tambiri timene timakhala ndi njala m'thupi lanu, zomwe zimapangitsa kuti chilakolako chanu chofuna kudya chisakhale chovuta ( ³ ).

Zakudya zokhala ndi mapuloteni ambiri (monga cookie iyi) pazakudya za ketogenic ndi njira yabwino yokhalira wokhuta komanso kuchepetsa thupi mokhazikika m'kupita kwanthawi.

#2: kulimbana ndi kutupa

Matenda ambiri osachiritsika amayamba chifukwa chochulukirachulukira kutupa mu thupi lanu. Kuwongolera njira zotupa ndikofunikira kuti thupi lanu likhale losangalala komanso lathanzi.

Mazira a mazira ndi gwero lambiri la carotenoids, makamaka carotenoids lutein ndi zeaxanthin ( ⁴ ).

Mankhwalawa ali ndi udindo wa mtundu wonyezimira wa lalanje-wachikasu wa dzira yolks ndipo ali ndi ubwino wambiri wathanzi, kuphatikizapo udindo wawo monga anti-inflammatories.

Lutein ndi mankhwala oletsa kutupa omwe ofufuza ena amakhulupirira kuti ayenera kuonedwa kuti ndi gawo lachibadwidwe la matenda amtima. ⁵ ).

# 3: imalimbikitsa kukula kwa minofu

Kaya mukuyesera kulimbitsa minofu, kutaya mafuta, kapena kungopangitsa kuti jeans yanu ikhale yabwino, kumanga minofu ndi gawo lofunikira kuti mukhale ndi thanzi labwino.

Mapuloteni ndi gawo lofunikira pakukula kwa minofu, makamaka nthambi za amino acid (BCAAs). Pali ma amino acid asanu ndi anayi ofunikira, ndipo atatu mwa iwo ali ndi zida za "nthambi": leucine, isoleucine, ndi valine.

BCAAs Iwo amadziwika bwino m'dziko la masewera olimbitsa thupi komanso kumanga thupi chifukwa cha luso lawo lolimbikitsa kukula kwa minofu. Amatha kuyambitsa kaphatikizidwe ka minofu pambuyo pochita masewera olimbitsa thupi poyambitsa ma enzymes ena ( ⁶ ).

Mwa atatu BCAAs, leucine ndi amphamvu kwambiri minofu-mapuloteni synthesis amino acid. Zotsatira zake zimakhala chifukwa chowongolera njira zina zamtundu, zomwe zimachulukitsa kukula kwa minofu ( ⁷ ).

Kudya ma cookies opangidwa ndi mapuloteniwa m'malo mwa mapuloteni otsika kungakuthandizeni kuti mukwaniritse zolinga zanu zolimbitsa thupi.

Chokoleti chip protein cookies

Ma Cookies opanda gluteni komanso ochezeka a Chocolate Chip Protein awa ndiwokonzeka pakangotha ​​theka la ola.

• Nthawi Yokonzekera: 10 minutos.
• Nthawi yophika: 20 minutos.
• Nthawi yonse: 30 minutos.
• Magwiridwe: Ma cookies 12.

Zosakaniza

• 2 makapu a protein ya whey.
• 1/3 chikho cha ufa wa kokonati.
• ¾ supuni ya tiyi ya ufa wophika.
• ½ supuni ya tiyi ya xanthan chingamu.
• Supuni ¼ mchere (mchere wa m'nyanja kapena mchere wa Himalayan ndi zosankha zabwino).
• 1/4 chikho cha ufa wa peanut batala.
• Supuni 2 zofewa za kokonati mafuta.
• Supuni 1 ya batala wopanda mchere.
• Supuni 2 za peanut batala.
• Dzira 1 lalikulu
• ¼ chikho cha mkaka wopanda zotsekemera zomwe mwasankha.
• Supuni 1 ya vanilla
• ¼ chikho cha stevia sweetener.
• ⅓ chikho cha tchipisi cha chokoleti chosatsekemera.

Malangizo

1. Yatsani uvuni ku 175ºF / 350ºC ndikuphimba ndi pepala losapaka mafuta. Ikani pambali.
2. Onjezani zowuma mu mbale yaying'ono: buttermilk, ufa wa kokonati, ufa wophika, xanthan chingamu, batala wothira mtedza, ndi mchere. Kumenya bwino kuphatikiza zonse.
3. Onjezerani mafuta a kokonati, batala, ndi zotsekemera mu mbale yaikulu kapena chosakaniza. Sakanizani bwino mpaka kusakaniza kukhale kopepuka komanso kosavuta. Onjezerani dzira, chotsitsa cha vanila, batala la peanut, ndi mkaka. Menyani bwino.
4. Pang'onopang'ono onjezerani zowuma zowuma pazitsulo zonyowa. Sakanizani bwino mpaka mawonekedwe a mtanda.
5. Onjezani chokoleti chips.
6. Gawani ndikugawa mtandawo ndi supuni. Ikani pa pepala lophika.
7. Kuphika kwa mphindi 20-22 mpaka pansi pa cookies ndi golide pang'ono.
8. Chotsani mu uvuni ndikulola kuziziritsa pang'ono musanayambe kutumikira.

Zakudya zabwino

• Kukula kwagawo: 1 cookie
• Manambala: 60.
• Mafuta: Magalamu 4
• Zopopera: 5 g (4 g ukonde).
• CHIKWANGWANI: Magalamu 1
• Mapuloteni: Magalamu 4

Palabras malo: chokoleti chip mapuloteni ma cookies.