Chinsinsi cha Keto ndi Low Carb Velvety Pumpkin Pie

Pamene maholide akuyandikira, akhoza kukufunsani keto dessert zomwe mungapange kuti muthandizire ku misonkhano yamtsogolo. Mwamwayi, Keto Dzungu Pie iyi yokoma komanso yathanzi idzakhala yopambana pa chikondwerero chilichonse.

Ngakhale ndi keke yotsika kwambiri ya carb, imakhala yofewa, yofewa, komanso yolemera monga momwe ma pie amtundu uliwonse ayenera kukhalira. Kukhala pazakudya za ketogenic sikungakukakamizeni kudya chitumbuwa popanda kutumphuka, pokhapokha ngati mumakonda. Kutsetsereka kwa buttery mu njira iyi sikufuna ngakhale pini yopukutira kuti ipange.

Zosakaniza zazikulu mu mkate wa dzungu wa keto ndi izi:

• Dzungu.
• Mazira.
• Mkaka wa kokonati.
• Ufa wa almond.
• MCT mafuta ufa.
• Kuchotsa vanila.

Phindu la thanzi la mkate wa dzungu wa ketogenic

Chitumbuwa cha dzungu cha ketogenic chadzaza ndi mafuta athanzi omwe angakhutiritse zilakolako zanu ndikukusungani mu ketosis. Ndi kuchepa kwa carb, mutha kusangalala nokha popanda kudziimba mlandu. Ndipo simuli nokha: Chitumbuwa chopanda gluteni, chopanda shuga, komanso chopanda mkaka chimatanthawuza kuti palibe amene ayenera kudumpha mchere.

Ngakhale mutakhala ndi zakudya zochepa zama calorie, mudzakondwera ndi Chinsinsi ichi cha keto. Nazi zina mwazabwino pazaumoyo za mcherewu.

Zitha kupititsa patsogolo thanzi la mtima

Chizoloŵezi chodyera dzungu m'dzinja chimabweretsa mapindu ambiri ndipo ndi chikumbutso cha momwe zimakhalira zosangalatsa kudya nyengo.

Maungu ali ndi beta-carotene, beta-cryptoxanthin, ndi alpha-carotene. Gulu ili la antioxidants limatha kusokoneza ma radicals aulere, omwe amatha kuletsa kuwonongeka kwa ma cell ndikuchepetsa kupsinjika kwa okosijeni m'thupi lanu. Kuchepetsa kuwonongeka kwa ma free radicals kumatha kuchepetsa mwayi wanu wotenga matenda osatha, kuphatikiza matenda amtima ( ¹ ) ( ² ).

Mazira ndiwowonjezera thanzi chifukwa ali ndi mbiri yathunthu ya amino acid ndipo ali ndi mapuloteni.

Kuphatikiza apo, mazira ali ndi lutein ndi zeaxanthin, omwe ndi abwino kwambiri paumoyo wamtima komanso kupewa matenda amtima. ³ ).

Ufa wa amondi umathandizanso kwambiri paumoyo wamtima. Wolemera mu vitamini E, ndi mankhwala osungunuka mafuta omwe angathandize kupewa kuwonongeka kwa ma free radicals, motero kuchepetsa chiopsezo cha matenda a mtima (mtima). ⁴ ) ( ⁵ ) ( ⁶ ).

Imathandiza kuwonjezera mphamvu

Kodi mudamvapo kukhuta kwambiri, kutupa, komanso ulesi mutadya mchere? Zakudya zamcherezi zimakhala ndi zotsatira zosiyana: zimatha kuwonjezera mphamvu zanu.

ndi Ma asidi a MCT (Medium Chain Triglycerides) kuchokera ku MCT Oil Powder adzakusungani odzaza, koma osatupa, kwa maola ambiri. Ma MCT amadziwikanso kuti amawonjezera kapena kusunga mphamvu, kotero mutha kusangalala ndi chitumbuwa cha dzungu popanda kugwidwa ndi shuga mutatha kudya.

Lutein yomwe imapezeka m'mazira sizothandiza kokha kuchepetsa chiopsezo cha matenda a mtima. Ndi bwinonso kuwonjezera mphamvu ndi kuchita masewera olimbitsa thupi. Kafukufuku wasonyeza kuti kudya zakudya zokhala ndi lutein kumathandizira kuti thupi lizigwira ntchito bwino ( ⁷ ).

Ufa wa amondi ndi wabwino kwambiri pakuwonjezera mphamvu zanu chifukwa uli ndi mlingo wa vitamini B2 (riboflavin), womwe umathandizira kukhalabe okhazikika. ⁸ ).

Amasunga cholesterol yabwino

Mazira ali ndi mankhwala otchedwa phospholipids omwe amathandiza kuwongolera mafuta m'thupi mwa kuchepetsa LDL, low-density lipoproteins, omwe amadziwikanso kuti cholesterol choipa, ndikuwongolera HDL, high-density lipoproteins, yomwe imadziwikanso kuti cholesterol yabwino. Pochita izi, mumachepetsa kutupa m'magazi ndikuthandizira kukhala ndi thanzi labwino ( ⁹ ).

Maupangiri Ophikira Chitumbuwa Ichi cha Ketogenic Dzungu

Tsopano popeza mukudziwa phindu la thanzi la chitumbuwa cha dzungu, ndi nthawi yoti mulowe mu Chinsinsi.

• Popeza chitumbuwa cha dzunguchi ndi chofewa komanso chosalala, chiyenera kukhala chofewa komanso chogwedezeka pafupi ndi pakati pamene chikutuluka mu uvuni. Mofanana ndi custard, imamaliza kuyika pamene ikuzizira.
• Kuti mupewe mavuto ndi kusasinthasintha kwa mtanda, onetsetsani kuti mazirawo ali kutentha pamene mukuyamba kukonzekera izi.
• Ngati m'mphepete mwa kutumphuka kumayamba kufiira mofulumira kwambiri pamene mukuphika kekeyi, mukhoza kuphimba ndi zojambulazo za aluminiyamu kapena chitetezero cha chitumbuwa cha pie kuti asatenthe.
• Simudzafunika pepala lopaka mafuta panjira iyi chifukwa simudzatulutsa keke, mungoyiyika mu nkhungu.

Zomakoma

Mutha kugwiritsa ntchito erythritol, mowa wa shuga, mu njira iyi, koma ndi 70% yokoma kuposa shuga. Chifukwa chake zidzatengera 1 1/3 supuni ya tiyi ya erythritol kuti ifanane ndi kutsekemera kwa supuni ya tiyi ya shuga.

Ngakhale stevia ndi chotsekemera cha ketogenic, sichosankha chabwino kuphika keke iyi. Pewani kugwiritsa ntchito pokhapokha mutadziwa zambiri pogwiritsira ntchito maphikidwe ngati awa.

M'malo mwa zonunkhira za chitumbuwa ichi

Chinsinsichi chimafuna zonunkhira za dzungu, koma ngati sichinthu chomwe mumasunga m'chipinda chanu, mukhoza kupanga zonunkhira zanu motsatira zotsatirazi:

• 1/4 supuni ya tiyi ya sinamoni.
• 1/16 supuni ya tiyi ya cloves.
• 1/8 supuni ya tiyi ya ginger.
• 1/16 supuni ya supuni ya nutmeg.

Miyezo iyi ipereka 1/2 supuni ya tiyi ya zokometsera za dzungu zomwe mukufuna pazakudya za keto. Inde, palibe 1/16 woyezera supuni, kotero ingodzazani 1/8 supuni yodzaza theka.

Njira ina ya kutumphuka

Ngati muli ndi maphikidwe osiyana a keto mtanda kusiyana ndi awa omwe mumakonda kwambiri, mwinamwake omwe amagwiritsa ntchito ufa wa kokonati, mukhoza kuugwiritsa ntchito m'malo mwa kutumphuka kwa njira iyi. Idzasintha chidziwitso cha zakudya, koma bola ngati keto, idzakhalabe mchere wotetezeka komanso wa ketogenic.

Onetsetsani kuti mukugwiritsa ntchito dzungu loyera

Chinsinsi cha pie chochepa cha carb chimafuna dzungu puree m'malo modzaza pie ya dzungu, yomwe nthawi zambiri imatha kunyamulidwa ndi shuga zobisika, zonunkhira, kapena zosakaniza zina.

Dzungu puree ndi dzungu lokha ndipo liyenera kunena 100% dzungu, dzungu loyera, kapena dzungu lolimba pa chizindikirocho. Inde, nthawi zonse werengani zambiri zokhudzana ndi zakudya kuti muwonetsetse kuti mukudziwa zomwe mukudya.

Kirimu wokwapulidwa wopangidwa mu pulogalamu ya chakudya

Mungathe kupanga kukwapulidwa kirimu mumphindi zochepa ndi pulogalamu yanu yazakudya. Ingowonjezerani zosakaniza zanu ndikuzisiya kuti zisakanize mpaka zitafika pachimake chomwe mukufuna. Ubwino wogwiritsa ntchito pulogalamu yanu yazakudya kuti mupange kirimu chokwapulidwa ndikuti simumasokoneza. Palibe splatter ndipo ndikosavuta kuyeretsa chilichonse kuposa kugwiritsa ntchito blender.

Zakudya zina zokoma zakugwa

Kuti mupeze zokometsera zina za kugwa, onani momwe zimakhalira zosavuta kupanga zakudya izi:

• Dzungu kirimu tchizi muffins.
• Dzungu Spice Latte Cup Keke.

Koma osayimilira pamenepo. Zambiri mwazomwe mumakonda zitha kupangidwa ngati maphikidwe otsika a carb. Onetsetsani kuti mwawona maphikidwe ambiri a nyengo kuti mutumikire ndi keke iyi.

Velvety Low Carb Keto Dzungu Pie

Chinsinsi cha mkate wochepa wa carb, ketogenic dzungu chidzagundidwa paphwando laofesi, msonkhano wabanja, kapena kwina kulikonse komwe mungafune.

• Nthawi Yokonzekera: 10 minutos.
• Kuphika nthawi: 1 ola 5 mphindi.
• Nthawi yonse: 1 ola 15 mphindi.

Zosakaniza

Cortex:.

• 2½ makapu ufa wa amondi.
• ¼ chikho cha erythritol.
• Mchere wambiri wa m'nyanja
• Supuni 1 ya ufa wa mafuta a MCT.
• Dzira 1.
• 1 supuni ya tiyi ya vanila.
• ¼ chikho batala, anasungunuka, anakakhala firiji.

Kudzaza keke:.

• 1 chitini cha 440 g / 15.5 ma ounces a dzungu puree.
• 3 mazira.
• ¼ chikho cha kokonati kirimu kapena heavy kukwapula kirimu.
• 2 supuni ya tiyi ya vanila.
• Supuni 1 ya dzungu pie zonunkhira
• Supuni 1 ya sinamoni.
• Supuni 1 ya ufa wa mafuta a MCT.
• Stevia kapena sweetener kulawa.

Malangizo

1. Yatsani uvuni ku 175ºC / 350ºF.
2. Phatikizani zowuma zonse za kutumphuka mu mbale imodzi ndi zonyowa mu mbale ina. Pang'ono ndi pang'ono yonjezerani zonyowa pazitsulo zowuma ndikusakaniza mpaka zitaphatikizidwa bwino.
3. Kanikizani chisakanizocho mu poto la keke, mofanana, kuti chisakanizocho chigwetse m'mbali mwa mbale ndikuyamba kupanga keke. Ikani pambali.
4. Phatikizani zowuma zonse zodzaza mu mbale imodzi ndi zonyowa mu mbale ina. Pang'ono ndi pang'ono yonjezerani zonyowa pazowuma ndikusakaniza mpaka zitaphatikizidwa.
5. Thirani amamenya mu poto wokonzeka keke ndi kufalitsa mofanana. Kuphika kwa mphindi 60-65.
6. Itha kuperekedwa kutentha, kutentha kwa chipinda, kapena firiji mpaka itakonzeka kudya. Pamwamba ndi zonona zopangira tokha, zonona zonona, kapena zonona za kokonati.

Zakudya zabwino

• Kukula kwagawo: 10.
• Manambala: 152.
• Mafuta: Magalamu 13,1
• Zopopera: 5,82 g (Ma carbohydrate Net: 3,46 g).
• CHIKWANGWANI: Magalamu 2,36
• Mapuloteni: Magalamu 4.13

Palabras malo: keto velvety dzungu chitumbuwa.