Easy Keto Low Carb Kolifulawa Fritters Chinsinsi

M'dziko la keto, mazira ndi mfumu pankhani yazakudya zam'mawa za carb zochepa. Koma nthawi zina mumafunika malingaliro kuti musinthe chizolowezi chanu cha dzira m'mawa pang'ono. Ngati mukuganiza kuti mungapange chiyani pa brunch yanu ya Lamlungu m'mawa, Crispy Cauliflower Fritters ndi chakudya chochepa kwambiri cha carb, ketogenic.

Chinsinsichi chimapanga fritters 12, zomwe zimapangitsa kuti zikhale zabwino kudyetsa gulu lalikulu kapena kuzizira ndi kudya sabata yonse.

Amakhalanso opanda gluteni, osinthasintha kwambiri, ndipo amapanga appetizer kapena mbale yam'mbali nyama yodyetsedwa ndi udzu o otsika carb akuyambitsa mwachangu masamba.

M'malo mwa mbatata zowuma ndi ufa wa cholinga chonse, izi zimafuna ufa wa amondi ndi kolifulawa, zakudya ziwiri za keto. Mukakonzekera mbale yosavuta koma yokoma iyi, posachedwa idzakhala imodzi mwazokonda zanu.

Zosakaniza zazikulu mu recipe iyi ndi:

• Ufa wa amondi.
• Kolifulawa.
• Mazira.
• Tchizi.

Chinsinsi ichi ndi:

• Wophwanyika.
• Kutonthoza.
• Ma carbohydrate ochepa.
• Keto yogwirizana.
• Chokoma

4 Ubwino Wazaumoyo wa Kolifulawa Fritters

Sikuti ma fritters a kolifulawawa ndi osavuta kupanga, koma amabweranso ndi zokometsera zambiri komanso mapindu ambiri azaumoyo.

# 1: Amatha kukweza mphamvu zamagetsi

Pankhani ya ufa wa keto, ufa wa amondi umapambana. Lili ndi mafuta ambiri athanzi, mavitamini, ndi mchere monga vitamini B2, manganese, ndi mkuwa ( ¹ ).

Vitamini B2 imagwira ntchito yofunika kwambiri m'thupi lanu, kuphatikizapo kupanga mphamvu, kupanga maselo ofiira a magazi, komanso kugwira ntchito bwino kwa ma cellular ( ² ).

Manganese ndi mkuwa amagwira ntchito mogwirizana kuteteza ndi kulimbikitsa thanzi la mafupa. Kuperewera kwa zinthu zotsatizanazi kwawonetsedwa kuti kumawonjezera chiopsezo chokhala ndi matenda osatha monga osteoporosis ndi atherosulinosis ( ³ ) ( ⁴ ) ( ⁵ ) ( ⁶ ).

# 2: amatha kusintha shuga m'magazi

Kolifulawa mwina ndiye masamba osinthasintha komanso okondedwa kwambiri pakati pa mafani azakudya za ketogenic.

Veggie uyu sikuti amangolowa m'malo mwazakudya zomwe mumakonda kwambiri zama carbohydrate, kuchokera mpunga wakolifulawa mmwamba pizza ya kolifulawa, kapena mbale yokoma ndi yokoma kolifulawa macaroni ndi tchizi, komanso amakupatsirani kuchuluka kwa vitamini C ndi vitamini K ( ⁷ ).

Zakudya izi zawonetsedwa kuti zimakhala ndi zotsatira zabwino pakuchepetsa shuga wamagazi, kukonza kukana kwa insulini, komanso kupewa matenda a metabolic. ⁸ ) ( ⁹ ) ( ¹⁰ ).

Kafukufuku wasonyeza kuti kudya ma amondi, kapena ufa wa amondi, kumatha kuchepetsa kuchuluka kwa insulin m'magazi. Ufa wa amondi uli ndi index yotsika ya glycemic (GI), yomwe imapangitsa kuti ikhale yabwino osati kwa anthu omwe amayesa kusunga ketosis, komanso kwa omwe akudwala matenda a shuga. ¹¹ ).

# 3: amatha kulimbikitsa thanzi la mtima

Ma almond ndi imodzi mwazakudya zabwino kwambiri zomwe mungadye pothandizira dongosolo lanu lamtima.

Ufa wa amondi ndi mphamvu yamafuta amafuta a monounsaturated (MUFA). Kafukufuku wa MUFAs wasonyeza kuti mankhwalawa ndi ofunikira kuti mtima ukhale wolimba mwa kuchepetsa LDL cholesterol m'magazi. ¹² ).

Kolifulawa ndiwowonjezeranso pazakudya zanu kuti mtima wanu ukhale ukugunda ndikugwira ntchito pachimake.

Veggie iyi imakhala ndi potaziyamu yambiri, yomwe kafukufuku wapeza kuti ingathandize kuchepetsa kuthamanga kwa magazi komanso kuchepetsa chiopsezo chokhala ndi matenda a mtima. ¹³ ).

# 4: Angathandize kuthandizira thanzi lachidziwitso

Ngakhale mazira amawonekera kwambiri muzakudya zotsika kwambiri, chakudyachi chakhala chotsutsana, makamaka popeza kafukufuku adagwirizanitsa mazira ndi kuchuluka kwa cholesterol ndi matenda a mtima. ¹⁴ ).

Komabe, mazira angakhale mbali yofunika kwambiri ya zakudya zopatsa thanzi. Chakudyachi chili ndi michere yambiri yofunika kuphatikiza vitamini A, choline, ndi lutein.

Choline ndi lutein zimagwira ntchito yofunika kwambiri pakugwira bwino ntchito kwa ubongo, pothandizira minyewa. Amathandizira kupanga ma neurotransmitters komanso kuteteza ubongo ku matenda a neurodegenerative, monga Alzheimer's ndi khunyu ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

Kolifulawa fritters kukonzekera zosiyanasiyana

Ma fritters awa a kolifulawa amatha kukhala osavuta kapena ovuta momwe mukufunira.

Pansi pazigawo zochepa za carb fritters zimaphatikizapo kolifulawa, ufa wa amondi, mazira, ndi tchizi, koma mukhoza kuwonjezera keto toppings kapena toppings.

Kuti zikhale zowonjezera komanso zonenepa, sungani nyama yankhumba yodulidwa ndikuigwiritsa ntchito ngati zinyenyeswazi pamwamba pa fritters. Ngati mukufuna kukhudza mwatsopano, dulani masamba a coriander ndikuwawaza pa mbale.

Yesani kuwonjezera supuni ya tiyi ya ufa wa adyo kapena adyo wothira pang'ono kuti mukhale okoma, odana ndi kutupa ( ¹⁸ ).

Ngati mulibe ufa wa amondi m'thumba lanu, gwiritsani ntchito ufa wa kokonati, womwe ungakhalenso njira ina.

Kumbukirani kuti ufa wamtunduwu ndi wochuluka kwambiri, kotero kuti fritters akhoza kukhala olemera komanso owuma pang'ono kusiyana ndi mutasankha ufa wa amondi. Kugwiritsa ntchito chiŵerengero chimodzi kapena zinayi ndikuwonjezera madzi ochulukirapo kuposa momwe maphikidwe amafunira kungathandize kuchepetsa kulemera kwa ufa wa kokonati.

Mukatsatira maphikidwe oyambirira, donut iliyonse idzapatsa thupi lanu ma calories 78, kuphatikizapo 5 magalamu a mapuloteni, 5 magalamu a mafuta ndi magalamu 2 okha a net carbs.

Kusiyanasiyana ndikofunikira pankhani yazakudya zilizonse, kuphatikiza moyo wa keto. Kugwiritsa ntchito zosakaniza zosiyanasiyana ndi maphikidwe osiyanasiyana ndi njira imodzi yosungira zinthu zosangalatsa, kulimbikitsa thupi lanu ndi zakudya zonse zomwe likufunikira, ndikuzisunga pa zolinga zanu zaumoyo.

Zambiri zokoma za Chinsinsi

Ngati njira iyi yakulimbikitsani kuyesa zakudya zam'mawa zomwe zimapitilira ma omelets ofunikira kapena mazira ophwanyidwa, yang'anani zosankha izi zopanda dzira zopanda dzira:

• Ketogenic 'Oatmeal' mu 5 Minutes Low Carb.
• Chokoleti Chochepa Chokoleti cha Almond Smoothie Bowl.
• Keto 3-zosakaniza mocha chia pudding.

Ndipo ngati mukuyang'ana maphikidwe ambiri a ketogenic kolifulawa, onani zosankha izi:

• Wodzaza Cauliflower Casserole Chinsinsi.
• Mbatata yosenda ndi adyo kolifulawa.
• Keto Cheesy Buffalo Chicken Dip Chinsinsi.

Easy carb kolifulawa fritters zosavuta

Ma fritters otsika kwambiri a kolifulawa amakhala ndi ma gramu 2 okha amafuta amkaka ndi magalamu 5 amafuta ndi mapuloteni pakutumikira. Chinsinsi ichi chofulumira komanso chosavuta sichimangokhala chokoma, komanso chidzakusungani mkati mwa kuchuluka kwa ma carb anu a tsiku ndi tsiku.

• Nthawi Yokonzekera: 10 minutos.
• Kuphika nthawi: 40 minutos.
• Nthawi yonse: 50 minutos.
• Magwiridwe: 12 fritters.
• Gulu: Chakudya cham'mawa.
• Khitchini: kummwera.

Zosakaniza

• 1 sing'anga kolifulawa, kudula mu florets.
• Supuni 1/2 yamchere
• 1/4 chikho cha ufa wa amondi.
• 1/4 chikho chopangidwa ndi cheddar tchizi.
• 1/2 chikho cha tchizi cha Parmesan tchizi.
• 3 mazira akuluakulu, omenyedwa
• Supuni 1 ya mafuta a avocado.
• Supuni ya kirimu wowawasa (ngati mukufuna).
• 1/4 chikho wobiriwira anyezi, akanadulidwa (ngati mukufuna).

Malangizo

1. Ikani ma florets a kolifulawa mu pulogalamu ya chakudya ndikusakaniza mpaka mutakhala ndi mpunga wa kolifulawa.
2. Ikani mpunga wa kolifulawa mu mbale yaikulu yosakaniza ndikuwonjezera mchere. Sakanizani ndikusiya kuti ipume kwa mphindi 10.
3. Onjezerani ufa wa amondi, cheddar tchizi, Parmesan, ndi mazira mu mbale ndikusakaniza mpaka mutagwirizanitsa.
4. Onjezerani mafuta a avocado (kapena mafuta a azitona) ku skillet pa sing'anga-kutentha kutentha.
5. Pogwiritsa ntchito kapu yoyezera kapu ya ¼, chotsani kusakaniza kwa kolifulawa mu mbale ndikupanga mipira. Ikani mpira wa kolifulawa pa spatula ndikusindikiza mofatsa kuti mupange patty.
6. Mosamala sungani ma patties a kolifulawa kuchokera ku spatula kupita ku skillet yotentha.
7. Kuphika kwa mphindi 3-4 mbali imodzi mpaka golide bulauni, samalani kuti musawatembenuze posachedwa.
8. Ikani fritters ya kolifulawa pa mapepala a mapepala kuti muchotse chinyezi chochulukirapo.
9. Sangalalani ndi kutentha ndi chidole cha kirimu wowawasa ndi chives chodulidwa.
10. Sungani mufiriji. Kuti mutenthenso, phikani kwa mphindi 10 pa 175º C / 350º F.

Zakudya zabwino

• Kukula kwagawo: 1 donati.
• Manambala: 78.
• Mafuta: Magalamu 5,4
• Zopopera: 3,2 g (Ma carbohydrate Net: 2 g).
• Mapuloteni: Magalamu 5

Palabras malo: keto kolifulawa fritters.