Chinsinsi cha Ma Muffin a Mazira a Keto Ofulumira komanso Osavuta

Zakudya zam'mawa zotsika za carb zimatha kutopa ngati mukutsatira zakudya za ketogenic kwakanthawi. Mwinamwake mwayamba kuganiza kuti munaphika mazira m'njira iliyonse. Koma ngati simunayesere ma muffins a dzira a keto, mukuphonya imodzi mwa njira zabwino zokometsera maphikidwe anu a dzira.

Chinsinsi ichi ndi cha gluteni, chopanda tirigu, chochepa cha carb, komanso chosunthika kwambiri. Ndi chakudya cham'mawa chokhala ndi thanzi labwino pazakudya za keto kapena za paleo zokhala ndi ma carbu ochepa kwambiri pakudya.

Chinsinsi ichi cham'mawa ndi njira yachangu komanso yosavuta ya keto yomwe imagwirizana ndi moyo wanu wopita. Ndibwino kuti mutenthetsenso m'mawa pa tsiku la ntchito kapena ngakhale chakudya chofulumira masana.

Palibe kukonzekera kwa sabata kwa sabata komwe kumafunikira mukapanga ma muffin okoma awa pasadakhale. Mukangotenthetsanso mwachangu masekondi 30 mu microwave, mupeza zokometsera izi. Konzekerani iwo pa Lamlungu brunch limodzi ndi anu keto khofi kapena mbale zina za kadzutsa keto, ndipo mudzadya kadzutsa sabata yonse.

Kodi Muffins Mazira a Keto Ndi Chiyani?

Zomwe zili mu Ma Muffin a Mazira a Keto sizokoma chabe, komanso zimakhala zopatsa thanzi. Kuyambira tsiku lanu ndi mafuta athanzi, mlingo wathanzi wa mapuloteni, ndi zakudya zambiri zochepetsetsa za carb ndi njira yabwino yowonetsetsa kuti mukupeza zonse zomwe mukufunikira kuti mukhale ndi thanzi labwino pa zakudya za ketogenic.

Zambiri mwazinthu zomwe zili mu Chinsinsi ichi ndi zakudya zomwe zimawonjezera collagen. Collagen Ndiwofunika kwambiri pamagulu ambiri amthupi lanu ndipo imakhala ndi maubwino ambiri azaumoyo.

Ganizirani za collagen ngati guluu lomwe limagwirizanitsa thupi lanu. Ndiwo mapuloteni ochuluka kwambiri m'thupi la munthu, omwe amapezeka mu minofu, khungu, mafupa, tendons, ligaments ndi misomali. Thupi lanu limatha kuzipanga, koma ndizothandizanso kuzidya muzakudya zomwe mumadya tsiku lililonse ( ¹ ).

Mwinamwake mwawonapo kuti mankhwala ambiri oletsa kukalamba a khungu ali ndi collagen monga chophatikizira mu mankhwala awo apakhungu. Ndi chifukwa cha collagen ndi gawo lofunikira pakhungu zomwe zimapangitsa kuti zikhale zosinthika komanso zosalala. Zimathandizanso kupewa kugwa kwa khungu komanso zizindikiro za ukalamba.

Vuto la zinthuzo ndikuti collagen sungatengedwe mwanjira imeneyo. Mapuloteni ndi aakulu kwambiri kuti asadutse pakhungu. Njira yabwino yobweretsera collagen pakhungu ndikudya zofunikira kuti muphatikize muzakudya zanu zatsiku ndi tsiku. Thupi lanu limapanga collagen kuchokera ku chakudya chomwe mumadya.

Idyani zakudya zokhala ndi collagen (monga fupa msuzi) ndi zakudya zokhala ndi zomanga za collagen (ie vitamini C) ndi njira yabwino yowonjezeretsera kupanga kolajeni m'thupi lanu ( ² ). Ma muffin a dzira awa atha kukuthandizani kuti mufike kumeneko ndi zokometsera zawo zokoma.

Zosakaniza zazikulu mu ma muffin a dzira a ketogenic ndi awa:

• Mazira.
• Sipinachi.
• Tsabola wa Bell.
• Anyezi.
• Bowa.
• Soseji.
• MCT mafuta ufa.

Mazira: Nyenyezi yophikira

Mazira ndi gwero labwino kwambiri la mapuloteni, koma amathandizanso kukhala ndi khungu labwino komanso mafupa chifukwa ali ndi lutein ndi zeaxanthin. Amakhalanso olemera mu choline, zomwe zikutanthauza kuti amathandizira pakukula kwa chiwindi ndi ubongo. Thupi lanu limapanga choline, koma ndikofunikira kudya izi micronutrient muzakudya zanu ³ ).

Ma micronutrients ena ofunikira m'mazira ndi zinc, selenium, retinol, ndi tocopherols. ⁴ ). Chilichonse mwazakudyachi chimakhalanso ndi antioxidant chomwe nthawi zambiri sichimayimiriridwa muzakudya zokhazikika.

Ma antioxidants ndi michere yofunika yoteteza yomwe imalepheretsa ma radicals aulere m'thupi lanu kuteteza kupsinjika kwa okosijeni komanso kutupa komwe kumayambitsa matenda. Zonsezi zimalumikizidwa ndi matenda osatha monga matenda amtima, kunenepa kwambiri ndi Alzheimer's, komanso khansa zambiri ( ⁵ ) ( ⁶ ).

Mazira ndi amodzi mwa magwero odalirika amafuta ndi mapuloteni pazakudya za ketogenic. Amakhalanso magwero abwino a cholesterol yathanzi. Mosiyana ndi zimene ambiri amaganiza ponena za cholesterol, cholesterol m’zakudya sichiyambitsa matenda a mtima. Sikoyenera kuti muzingoganizira za kudya azungu a dzira monga ananenera kalekale. Idyani dzira lonse, yolk ndi chirichonse. Ndipotu, yolk ndi kumene zakudya zambiri zimakhala.

Cholesterol ndi gawo lofunikira popanga mahomoni ogonana m'thupi la munthu. Thupi lanu limafunikira cholesterol kuti igwire ntchito zofunika, kotero simuyenera kuipewa konse ( ⁷ ).

Mazira ndi osavuta kuphika, kunyamula, ndipo alibe chakudya. Koma n’zotheka kunyong’onyeka kudya mbale za dzira zomwezo. Ma muffin a dzira awa amakupatsani njira yatsopano yosangalalira ndi gawo lathanzili zakudya za ketogenic.

Masamba: Chothandizira

Chachikulu pa ma muffins awa ndikuti mutha kusakaniza ndikuphatikiza masamba ndi zonunkhira nthawi iliyonse mukawapanga. Gwiritsani ntchito chilichonse chomwe chili mufiriji kapena masamba omwe mukufuna kusinthana ndi ma muffin a dzira a keto nthawi iliyonse mukawapanga.

Maphikidwe omwe ali pansipa akuphatikiza masamba odzaza ndi michere omwe angakupatseni mavitamini ndi mchere wosiyanasiyana kuti akuthandizeni tsiku lonse. Ndipo adzakuthandizani kupanga collagen.

• Sipinachi: Masamba a masambawa ali ndi mavitamini A ndi K, komanso folic acid. Ali ndi mphamvu zotsutsa-kutupa komanso antioxidant ndipo mosavuta ndi imodzi mwazomera zokhala ndi michere yambiri yomwe mungathe kuwonjezera pa maphikidwe ambiri a keto ( ⁸ ) ( ⁹ ).
• Tsabola wa belu ndi anyezi: Onsewa ali ndi vitamini B6. Kafukufuku wawonetsa kuti vitamini B6, ikatengedwa kapena kudyedwa ndi zakudya zokhala ndi folic acid, monga sipinachi, imachepetsa milingo yonse ya homocysteine ​​​​. Miyezo yayikulu ya homocysteine ​​​​yolumikizidwa ndi kutupa komanso kukula kwa matenda amtima ( ¹⁰ ).
• Bowa: Bowa wokhala ndi michere yambiri ndi gwero labwino la phosphate, potaziyamu, ndi selenium ( ¹¹ ). Zimathandizanso kulimbana ndi kutupa ( ¹² ).

Ngati mukuyang'ana kuti musinthe maphikidwe awa mutayesa ndi zosakaniza pamwambapa, muli ndi matani a zosankha. Sinthani sipinachi kuti muwonjezere kudya kwa manganese, vitamini A, ndi vitamini K.

Sinthanitsani tsabola wobiriwira wa belu kuti mukhale tsabola wofiira kapena walalanje kuti muwonjezere kudya kwa vitamini C, kapena onjezerani kukoma ndi jalapeno kapena tsabola wofiira wodulidwa. Ngati mukufuna kuthetseratu nightshade, pewani tsabola wa belu ndi anyezi ndikuwonjezera ufa wa adyo kapena adyo wokazinga ndi minced zukini.

Mwayi wowonjezera masamba ku ma muffin okoma a keto ndi osatha.

Tsopano popeza mukudziwa zambiri za chifukwa chake zosakanizazo zimakhala zopindulitsa pa thanzi lanu, tiyeni tipite ku Chinsinsi.

Malangizo akatswiri: Aphike m'magulumagulu Lamlungu kuti mukhale ndi kukonza kwachangu m'mawa muzakudya zanu.

Ma muffins ofulumira komanso osavuta a ketogenic

Mukuyang'ana njira yachangu komanso yosavuta ya keto mukamayenda? Yesani ma muffins a dzira awa omwe akutsimikiza kukwaniritsa zosowa zanu zam'mawa.

• Nthawi yonse: 30 minutos.
• Magwiridwe: 9 dzira muffins.

Zosakaniza

• 6 mazira, kumenyedwa
• ½ chikho chophika soseji yam'mawa.
• ¼ anyezi wofiira, akanadulidwa.
• 2 makapu odulidwa sipinachi.
• ½ tsabola wobiriwira belu, akanadulidwa.
• ½ chikho cha bowa akanadulidwa.
• ½ supuni ya tiyi ya turmeric.
• Supuni 1 ya ufa wa mafuta a MCT.

Malangizo

1. Preheat uvuni ku 180º C / 350º F ndikudzoza tini la muffin ndi mafuta a kokonati ndikusunga.
2. Mu mbale yapakati, onjezerani zosakaniza zonse kupatula avocado, oyambitsa mpaka mutaphatikizana bwino.
3. Pang'onopang'ono tsanulirani dzira losakaniza mofanana pa pepala lililonse la muffin.
4. Kuphika kwa mphindi 20-25 kapena mpaka golide wofiira.
5. Siyani kuziziritsa pang'ono ndiyeno musangalale.

Zakudya zabwino

• Kukula kwagawo: 1 dzira muffin.
• Manambala: 58.
• Mafuta: Magalamu 4
• Zopopera: Magalamu 1,5
• Mapuloteni: Magalamu 4,3

Palabras malo: Chinsinsi cha keto dzira muffins.