Chinsinsi cha 90-masekondi a keto mkate

Ngati mumaganiza kuti kutsatira zakudya za ketogenic kumatanthauza kuti muyenera kusiya zinthu zabwino m'moyo, ganiziraninso. Ngati iyi ndi nthawi yanu yoyamba kuyesa zakudya zochepa zama calorie, mkate ndiye chinthu choyamba chomwe mumasowa. Mwamwayi, Chinsinsi ichi chochepa cha mkate wa 90-second mkate chidzakusangalatsani ndipo chidzakusungani panjira yoyenera.

Gwiritsani ntchito kusintha mkate wa sangweji, tositi, ma muffin achingerezi, kapena chilichonse. Ndipo popeza zimangotenga masekondi 90 okha mu microwave, mufuna kuwonjezera maphikidwe otsika a carb keto pazochitika zanu zatsiku ndi tsiku.

Mkamwa wolemera, wa batala udzakubwezerani kumasiku abwino akale odya mkate, popanda kukwera kwa shuga m'magazi ndi kuchepa kwa mphamvu.

Mkate wa microwave uwu uli ndi ma carbs awiri okha, kotero simuyenera kudandaula za kuchuluka kwa carb yanu.

Mkate wofulumira komanso wosavuta uwu ndi:

• Wodekha.
• Fluffy.
• Zotentha.
• Batala.
• Zopanda shuga.
• Popanda gluten.

Zomwe zili mu mkate wa masekondi 90 ndi awa:

• Ufa wa almond.
• Haarinakokonati.
• Mazira.
• Butter kapena ghee.

Zosakaniza Zosankha:

• Ketogenic macadamia nati batala, m'malo chiponde.
• 1 chikho cha sinamoni
• Supuni 1 ya sesame kapena flaxseed.
• Mbewu za bagel.
• Ufa adyo.
• 1 uzitsine mchere.

3 Phindu la thanzi la mkate wa 90 wachiwiri

Palibe chifukwa chosiya mkate pazakudya za keto. Mkate wokomera keto uwu uli ndi maubwino angapo azaumoyo chifukwa cha zosakaniza zabwino zomwe uli nazo.

# 1: Imathandizira Umoyo Waubongo

Kodi mumadziwa kuti ngakhale mkate wopanda gluteni ndi paleo ukhoza kukulitsa shuga wamagazi ndikuchepetsa mphamvu?

Izi zili choncho chifukwa mkate wambiri womwe umapezeka m'mashelufu a golosale umakhala ndi ma carbohydrate ambiri komanso wopanda mafuta owonjezera ubongo. Chifukwa chake alibe malo pazakudya zochepa zama carb.

M'malo mwake, pangani mkate wosavuta kwambiri wa keto ndi ufa wa amondi, ufa wa kokonati, ndi mazira aulere. Zosakaniza zonsezi zipangitsa kuti shuga wanu ukhale wokhazikika ndikukuthandizani kuchotsa chifunga cha muubongo.

Mazira amadziwika bwino chifukwa cha mapuloteni, koma siwo phindu lawo lokha. Ndipotu, mazira ndi mphamvu yopatsa thanzi pankhani ya chakudya cha ubongo.

Ndiwo gwero lalikulu la choline, michere yofunika kuti ubongo ukule komanso kugwira ntchito. ¹ ).

Choline imathandizanso kukhazikika komanso kuphunzira ( ² ), zomwe zimapangitsa kuti zikhale zofunikira kwambiri pakuchita bwino kwachidziwitso, mosasamala kanthu za msinkhu wanu.

Koma si zokhazo: Mazira alinso ndi mavitamini a B osiyanasiyana, kuphatikizapo folate, biotin, riboflavin, pantothenic acid, ndi B12. Mavitamini a B ndi ofunikira kuti ubongo ukhale wathanzi komanso kukula kwa moyo wanu wonse ( ³ ).

Kafukufuku akuwonetsa kulumikizana pakati pa kuchepa kwa B12 ndi kuchepa kwa chidziwitso kwa okalamba ( ⁴ ). Mutha kuthandiza pang'onopang'ono kukalamba kwaubongo ndi zakudya zambiri zokhala ndi mavitamini a B monga mazira.

Ponena za kusunga ubongo wanu waung'ono, chinthu china chodziwika bwino mu maphikidwe ambiri a keto ndi ufa wa amondi, womwe uli ndi vitamini E wambiri. ⁵ ) ( ⁶ ).

#2: Imathandizira thanzi lamaso

Zida zamakono, kuunikira kochita kupanga, ngakhale dzuwa - maso anu amatsutsidwa nthawi zonse. Ngakhale magwero a kuwala kwa buluu awa angawoneke ngati osapeŵeka, pali chiyembekezo chopulumutsa maso anu.

Lutein ndi zeaxanthin ndi phytochemicals omwe amapereka zipatso ndi ndiwo zamasamba matani achikasu ndi alalanje. Mukhozanso kuwapeza ochuluka mu dzira yolk.

Lutein ndi zeaxanthin amakhala ngati ma antioxidants amphamvu omwe amathandiza kuteteza thupi lanu ku ma free radicals. Ma radicals ambiri aulere amatha kuyambitsa kuwonongeka kwa maselo komwe kumayambitsa matenda monga khansa komanso kuchepa kwa chidziwitso chokhudzana ndi ukalamba.

Koma lutein ndi zeaxanthin ndizothandiza makamaka kwa maso ( ⁷ ).

Sikuti amangoteteza maso anu ku kuwonongeka kwa kuwala posefa kuwala kwa buluu ( ⁸ ), komanso kungathandize kuwateteza ku matenda a maso okhudzana ndi ukalamba monga kuwonongeka kwa macular ndi ng'ala ( ⁹ ) ( ¹⁰ ) ( ¹¹ ).

Mazira amakhalanso ndi bioavailable modabwitsa, kotero kuti simungopeza mlingo woyenera wa antioxidants, komanso mudzalandira mlingo womwe thupi lanu lingathe kuyamwa ndikugwiritsa ntchito ( ¹² ).

Kudya dzira patsiku kumawonjezera milingo ya lutein ndi zeaxanthin ( ¹³ ). Ndipo ichi ndi gawo limodzi chabe la mkate wa 90-sekondi.

# 3: Imathandizira chitetezo chamthupi

Ngati mumakhala wotopa nthawi zonse kapena mumakhala ndi chimfine nthawi zonse, chitetezo chanu cha mthupi chingafunike kulimbikitsidwa.

Mwamwayi, simuyenera kugwiritsa ntchito madola mazana ambiri pazakudya zowonjezera mukakhala ndi zakudya zopatsa thanzi.

Kokonati ndi imodzi mwazakudya zabwino kwambiri zoteteza chitetezo chathupi.

Mafuta a kokonati makamaka amadziwika kuti amalimbana ndi mabakiteriya owopsa komanso odana ndi kutupa ( ¹⁴ ) ( ¹⁵ ).

Coconut ilinso ndi ma medium chain triglycerides (MCTs), omwe amawerengedwa kuti ali ndi mphamvu zolimbana ndi khansa. ¹⁶ ).

Maamondi ndi chakudya china chomwe chimalimbikitsa chitetezo chamthupi chifukwa cha manganese. Manganese amathandizira kupanga antioxidant wamphamvu yotchedwa SOD (superoxide dismutase) yomwe imateteza malo opangira mphamvu m'maselo anu, omwe amadziwikanso kuti mitochondria. [¹⁷].

Mitochondria imathandizira kusintha chakudya chomwe mumadya kukhala mphamvu zomwe thupi lanu limagwiritsa ntchito kuti ligwire ntchito. Pamene mitochondria yanu sikugwira ntchito bwino, mudzakhala wotopa, waulesi, ndipo simungathe kulimbana ndi mavairasi ndi mabakiteriya.

Vitamini E mu amondi wawonetsedwanso kuti amathandizira chitetezo chamthupi, makamaka kwa okalamba ( ¹⁸ ) ( ¹⁹ ). Antioxidant yamphamvu iyi imagwira ntchito kuteteza ndikuwonjezera kulumikizana pakati pa maselo anu ndikulimbitsa chitetezo chamthupi polimbana ndi mabakiteriya ndi ma virus ( ²⁰ ).

Ufa wa amondi ndiwonso gwero labwino kwambiri lazakudya zopatsa thanzi, zomanga thupi, ndi mafuta a monounsaturated, komanso kukhala ndi chakudya chochepa chamafuta.

Sizoyipa kwa chidutswa cha mkate wa amondi wa ketogenic!

Chinsinsi ichi cha mkate wochepa wa carb ndichowonadi kukhala chosangalatsa m'nyumba mwanu ndipo ndichosankhika chomwe mungachisankhe mukalakalaka sangweji. Gwiritsani ntchito masangweji omwe mumakonda kwambiri a dzira, kuthira mafuta a azitona ndi mchere wa m'nyanja, kapena pangani mwachangu musanagwire ntchito m'mawa kuti mudye masana.

Ingolani mu chowotcha ndi kuwonjezera cheddar kapena kirimu tchizi pamwamba. Kapena, yesani ndi msuzi wokoma wa avocado pesto uyu. Itha kukhala imodzi mwamaphikidwe omwe mumakonda otsika kwambiri a carb.

90 mphindi mkate

Mkate wa keto wa masekondi 90 ndi wofulumira komanso wokonzeka mu microwave mumasekondi chabe. Ndi zosakaniza zochepa chabe, ufa wa amondi, mazira, ndi batala, mudzakhala mukusangalala ndi tchizi chanu cham'mawa ndi chofufumitsa mwamsanga.

• Nthawi yonse: 5 minutos.
• Magwiridwe: 1 gawo
• Gulu: Achimerika.

Zosakaniza

• Supuni 2 za ufa wa amondi.
• 1/2 supuni ya supuni ya ufa wa kokonati.
• 1/4 supuni ya supuni ya ufa wophika.
• Dzira 1.
• 1/2 supuni ya supuni ya batala wosungunuka kapena ghee.
• Supuni imodzi ya mkaka wopanda zotsekemera zomwe mungasankhe.

Malangizo

1. Sakanizani zosakaniza zonse mu mbale yaing'ono ndikumenya mpaka yosalala.
2. Pakani mbale yagalasi yotetezedwa ndi microwave 8 × 8 cm / 3 × 3 inch kapena poto ndi batala, ghee, kapena kokonati mafuta.
3. Thirani kusakaniza mu mbale yopaka mafuta bwino kapena nkhungu ndi microwave pamwamba kwa masekondi 90.
4. Chotsani mosamala mkate mu mbale ya galasi kapena nkhungu.
5. Dulani mkate, sukani, ndi kusungunula batala pamwamba, ngati mukufuna.

Zindikirani

Ngati mulibe microwave kapena simukufuna kuigwiritsa ntchito, yesetsani kuyaka batter ndi batala, ghee, kapena kokonati mafuta mu skillet. Chinsinsi ndi chimodzimodzi. Zimatengera nthawi yokonzekera yomweyi, ndipo ndizosavuta, kokha mudzakhala ndi mawonekedwe osiyana pang'ono ndi nthawi yophika.

Zakudya zabwino

• Kukula kwagawo: 1 gawo
• Manambala: 217.
• Mafuta: Magalamu 18
• Zopopera: 5 g (2 g net carbs).
• CHIKWANGWANI: Magalamu 3
• Mapuloteni: Magalamu 10

Palabras malo: 90 mphindi keto mkate.