Chinsinsi chokoma cha keto crustless breakfast quiche

Konzekerani kukometsa chizolowezi chanu cha dzira tsiku ndi tsiku ndikudya chakudya cham'mawa kuti mukhale watsopano ndi quiche wopanda pake. Sikuti ndizosavuta kuchita, komanso ndizabwino konzani chakudya ndipo zidzakuthandizani kukhala ndi mphamvu mpaka nthawi ya nkhomaliro.

Ma quiches achikhalidwe nthawi zambiri amakhala odzaza ndi ma carbohydrate omwe angathe kukuchotsani ketosisKoma mtundu wochepa wa carb uwu, wopanda crustless ndi wolemera komanso wokoma. Ubwino wina wopangira quiche yotsika kwambiri ndikuti imazizira komanso imatenthedwa bwino, zomwe zimapangitsa kukhala njira yabwino yopangira chakudya kumayambiriro kwa sabata.

Zosakaniza zazikulu

Iyi ndi njira yosunthika yomwe mungasinthe kuti igwirizane ndi zomwe mumakonda. Izi ndizopangira zazikulu za quiche:

• Mazira.
• Masamba.
• Mbuzi tchizi.
• Parmesan.
• Mozzarella tchizi.
• Mkaka waamondi kapena china chilichonse chomwe mwasankha.

Low net carbs

Zomwe zili mu keto quiche iyi zimakhala ndi chakudya chochepa. Popeza ilibe kutumphuka kwa chitumbuwa, mukudula kale ma carbs ambiri. Izi zikutanthauza kuti ilibe gluteni.

Mbuzi tchizi.

Tchizi za mbuzi mu njira iyi zimakupatsani kukoma kozama ndikupangitsa kuti zikhale zokometsera. Phindu lina logwiritsa ntchito tchizi chambuzi mu keto quiche iyi? Mukhoza kuchepetsa zosakaniza zina za mkaka.

Anthu ambiri sadziwa kuti amakhudzidwa ndi zinthu za mkaka monga mkaka wa ng'ombe ndi tchizi. Ngati mukukayikira kuti muli kusagwirizana kwa lactose ndipo simugaya bwino mapuloteni amkaka, mbuzi tchizi akhoza kukhala njira yabwino kuyesa.

Ena anganene kuti amakoma kwambiri akamadyedwa okha, koma kuwaphatikiza pang'ono m'maphikidwe ngati awa ndi njira yabwino yosangalalira.

Chonde dziwani kuti maphikidwewa alibe mkaka kwathunthu. Lili ndi mozzarella ndi Parmesan tchizi, komanso heavy cream. Chifukwa chake ngati muli ndi vuto la lactose kapena mukukhudzidwa ndi mkaka, sinthani zosakanizazo ndi zina zopanda mkaka. Pali zosankha zingapo za tchizi za mkaka, zomwe zimapangidwa ndi mtedza.

Ingotsimikizani kuti mwawerenga mndandanda wazinthuzo ndikupewa tchizi zopanda mkaka zomwe zimakhala ndi soya komanso zodzaza ndi mankhwala ambiri kapena zomangira.

Zosakaniza zopanda mkaka

Chinsinsichi chimagwiritsa ntchito mitundu iwiri ya tchizi ndi heavy cream. Nazi zina zolowa m'malo zopanda mkaka ngati mukuzifuna:

• Mozzarella tchizi wopangidwa ndi mtedza wa macadamia.
• Kokonati kirimu m'malo mwa heavy cream.

Mbuzi tchizi amapindula

Ubwino waukulu wa tchizi wa mbuzi ndi uwu:

1. Ikhoza kusintha chimbudzi.
2. Ikhoza kuchepetsa kutupa.
3. Olemera mu michere.

# 1: kukonza chimbudzi

Mitundu yambiri ya tchizi imakhala ndi ma probiotics omwe amathandizira kukonza matumbo a microbiome. Ndipo microbiome yathanzi imathandizira kulimbikitsa chitetezo chokwanira komanso kuchepetsa kutupa ( ¹ ) ( ² ). Ma probiotics omwe amapezeka mu tchizi amathandiza kudyetsa m'matumbo anu ndi mabakiteriya osiyanasiyana omwe angathandize kuti chimbudzi chikhale bwino, kuwonjezera kuchuluka kwa zakudya zomwe mumamwa, ndikuthandizira kulimbana ndi matenda ( ³ ).

# 2: zoletsa zochepa

Limodzi mwamavuto amkaka wa ng'ombe ndikuti umakhala ndi zinthu zofananira monga lactose ndi A1 casein. ⁴ ). Mkaka wa mbuzi nthawi zambiri umakhala ndi A2 casein, zomwe zikutanthauza kuti umakhala wofewa m'mimba ndipo sudzatulutsa chotupa chofanana ndi mkaka wa ng'ombe. ⁵ ).

Komabe, muyenera kukambirana za chifuwa chilichonse cha mkaka ndi dokotala wanu. Anthu ena omwe ali ndi vuto la mkaka amatha kukhalabe ndi chidwi ndi mkaka wa mbuzi ndi tchizi ( ⁶ ).

# 3: wolemera mu calcium, mavitamini ndi mchere

Anthu ambiri amaganiza kuti mkaka wa ng'ombe ndi gwero labwino kwambiri la calcium. Komabe, mkaka wa mbuzi uli ndi mchere wambiri ( ⁷ ).

Calcium ndiyofunikira chifukwa imathandiza kumanga ndi kusunga mafupa olimba, kusunga mtima, minofu, ndi minyewa yanu kugwira ntchito bwino, komanso kungakuthandizeninso kukutetezani ku matenda a mtima ndi mitsempha. ⁸ ).

Kuphatikiza pa calcium, tchizi cha mbuzi chilinso ndi vitamini A, riboflavin, mkuwa, ndi phosphorous, zomwe thupi lanu limagwiritsa ntchito pazinthu zosiyanasiyana. ⁹ ).

Ili ndi mawonekedwe komanso kukoma komwe anthu ambiri amakonda. Ndizolemera, zokometsera komanso zodzaza ndi kukoma. Tchizi za mbuzi ndizosavuta kuphatikiza mu maphikidwe ndipo mutha kudabwa ndi kukoma kwakukulu komwe kumabweretsa.

Momwe mungapangire keto quiche pasadakhale

Chimodzi mwazinthu zabwino kwambiri za Chinsinsichi ndikuti mutha kuchipanga pasadakhale. Ngati mumakonda zakudya zozizira, iyi ndiye njira yabwino kwa inu.

Ingotsatirani Chinsinsi ndipo mutatha kuphika, mulole kuti izizizire kwathunthu. Kenako kulungani ndikusunga mufiriji. Zimakhala bwino mufiriji kwa miyezi itatu.

Mukhozanso kuzisunga mufiriji kwa sabata.

Gawo la keto brunch

Ichi ndi chakudya cham'mawa chodabwitsa chifukwa sichimakoma ngati chakudya cham'mawa. Ndi yopepuka komanso yokoma nthawi yomweyo.

Quiche iyi ndiyonso yowonjezera ku brunch ya sabata ndi abwenzi. Dulani m'mabwalo ang'onoang'ono ndikukhala ngati ma quiches ang'onoang'ono. Kapena gwiritsani ntchito poto yaing'ono ya quiche ndiyeno aliyense akhoza kusangalala ndi quiche yawo yaying'ono.

Zosankha zambiri za tchizi

Quiche iyi imakonda kwambiri monga momwe ilili, koma ndiyosavuta kusintha ndikusintha kuti igwirizane ndi zomwe mumakonda. Popeza zambiri zamkaka zonse zimakhala zokomera keto, omasuka kuwonjezera mitundu yosiyanasiyana ya tchizi ku quiche yanu.

Yesani kuwonjezera tchizi cha cheddar kapena tchizi ta Swiss pang'ono kuti muwonjezere.

Nthawi yonse yophika

Nthawi yonse ya maphikidwe onsewa ndi pafupifupi ola limodzi.

Izi zikuphatikiza nthawi yokonzekera mphindi 10-15 ndi nthawi yophika mphindi 45.

Gulani masamba odulidwa kale kuti mupulumutse nthawi yochulukirapo ngati mukufunikira.

Zakudya zabwino kwambiri za keto quiche

Zamasamba ndizofunikira pazakudya za ketogenic. Amadzaza ndi michere yofunika kwambiri ndipo amapereka gwero lotsika la carb la fiber pazakudya za ketogenic.

Chinsinsichi chimagwiritsa ntchito katsitsumzukwa, bowa, ndi anyezi. Ngati mukufuna masamba ena otsika kwambiri, yesaninso kuwonjezera zina mwa izi:

• Zukini.
• Tsabola.
• Dzungu.
• Sipinachi.

Kusiyana pakati pa Quiche Lorraine ndi Frittata

Kodi pali kusiyana kotani pakati pa classic Lorraine quiche ndi frittata? Quiche nthawi zambiri imakhala ndi kutumphuka kosasunthika ndipo chikhalidwe cha m'zaka za m'ma XNUMX cha Lorraine chobadwa ku France chimapangidwa ndi mtanda wa pastry, mazira, kirimu, tchizi, nyama yankhumba, ndi zonunkhira ndipo amaphikidwa mu uvuni.

Komabe, frittata nthawi zambiri imakhala yopanda kutumphuka ndipo imatha kuphikidwa kukhitchini, ngati omelet, osagwiritsa ntchito uvuni.

Chinsinsichi chaphikidwa, monga Lorraine quiche, koma alibe kutumphuka, monga frittata. Ndiko kusakaniza kwakukulu kwa masitayelo onse awiri, koma akadali apadera kwambiri.

Momwe mungapangire kutumphuka kwa mkate wochepa wa carb ndi ufa wa amondi

Njira yabwino yopewera ma carbs obisika ndi ma allergen ndi kupanga quiche yopanda kanthu. Koma njira ina ya keto ndiyo kupanga chitumbuwa cha pie ndi ufa wa amondi.

Apa muli ndi imodzi Chinsinsi cha mkate wochepa wa carb. Gwiritsani ntchito ufa wa amondi ndi ufa wa kokonati ndi batala. Chotsatira chake ndi kutumphuka kosalala komwe kumakoma mokoma.

Keto crustless breakfast quiche

Sinthani machitidwe anu a dzira tsiku ndi tsiku ndikudya chakudya cham'mawa kukhala chokoma chatsopano ndi keto crustless quiche iyi.

• Nthawi yonse: 50 minutos.
• Magwiridwe: Mapulogalamu asanu.

Zosakaniza

• 6 mazira aakulu.
• 1/2 chikho heavy cream.
• 1/2 chikho cha mkaka wopanda shuga wosankha.
• Supuni 3 za ufa wa kokonati.
• 1/4 chikho cha Parmesan tchizi.
• 3/4 supuni ya tiyi ya mchere.
• 1/4 supuni ya tiyi ya tsabola.
• Supuni 2 zamafuta.
• 1 anyezi ang'onoang'ono (wochepa kwambiri).
• 225 g / 8 oz bowa (wodulidwa pang'ono).
• 1 chikho cha katsitsumzukwa (chodulidwa mu zidutswa zing'onozing'ono).
• 1/4 chikho tomato zouma (thinly sliced).
• 1/2 chikho cha mbuzi tchizi.
• 1 chikho cha mozzarella tchizi.

Malangizo

1. Yatsani uvuni ku 175ºF / 350ºC ndikupaka chiwaya cha mkate ndi batala.
2. Sakanizani mazira, heavy cream, mkaka wa kokonati, mchere, tsabola, Parmesan tchizi, ndi ufa wa kokonati mu mbale yaikulu. Sakanizani bwino mpaka yosalala. Ikani pambali.
3. Kutenthetsa skillet wamkulu pa sing'anga kutentha. Onjezerani mafuta a azitona, anyezi, bowa, tomato wouma padzuwa, ndi katsitsumzukwa. Kuphika kwa mphindi 3-4 mpaka kufewa pang'ono. Chotsani pamoto ndikuzizira.
4. Onjezani masamba ndi mbuzi tchizi ku dzira losakaniza. Thirani zomwe zili mu mbale yophika yokonzeka. Pamwamba ndi mozzarella tchizi.
5. Kuphika kwa mphindi 40-45 mpaka pamwamba ndi bulauni wagolide.

Zakudya zabwino

• Kukula kwagawo: 1 gawo
• Manambala: 214.
• Mafuta: Magalamu 16
• Zakudya zamafuta: Zakudya nsi: 4g.
• Mapuloteni: Magalamu 12

Palabras malo: keto crustless quiche.