Keto ndi Low Carb Fluffy Cookies Chinsinsi

Ngati mumatsatira zakudya za ketogenic, muyenera kudziwa kale Kudya mkate sikungachitike. Izi ndizokhumudwitsa chifukwa pafupifupi chakudya chilichonse chomwe mumakumbukira chimatsagana ndi mkate.

Chakudya chamadzulo chabanja chimayamba ndikupereka thireyi ya mkate kuti aliyense atenge kagawo kake, chakudya chamasana chimaphatikizapo masangweji ndi paninis, ndipo zakudya zambiri zam'mawa zimakhala mazira ophwanyidwa ndi nyama yankhumba zoyikidwa pakati pa cookie kapena halves ya buledi.

Tsatirani chimodzi zakudya za ketogenic Iyenera kukhala moyo womwe mumakonda, zomwe sizingatheke ngati mukumva kuti akumanidwa zakudya zomwe mumakonda. Mwamwayi, ndi kusintha pang'ono kwa zosakaniza, mutha kusangalalabe ndi zakudya zosiyanasiyana zomwe mudaphonya.

Izi ndi zomwe mukufuna kuchita ndi makeke a keto awa.

Ma cookies ofunda ndi ofewa ndi abwino ndi soseji ndi gravy, dzira ndi masangweji a cheddar kadzutsa, kapena amangokhala ndi batala.

Ndi magalamu 2.2 okha a ma carbs pa kutumikira komanso pafupifupi magalamu 14 amafuta onse, iyi ndi njira yabwino kwambiri yochepetsera kuchuluka kwa ma carb anu.

Momwe Mungapangire Ma cookie Ochepa a Carb Keto

Mosiyana ndi makeke okhazikika, keto cookie recipe imagwiritsa ntchito ufa wa amondi, mazira akuluakulu, ufa wophika, kirimu wowawasa, ndi mozzarella tchizi.

Kugwiritsa ntchito ufa wopanda gluteni, monga ufa wa amondi kapena kokonati, kumachotsa zakudya zambiri zomwe mungapeze kuchokera ku makeke. Ngakhale kuti Chinsinsichi chili ndi magalamu ochepera anayi a ma carbohydrates, ufa wonyezimira wonyezimira uli ndi pafupifupi magalamu 100 a chakudya pa kapu ( ¹ ).

Zosakaniza Zomwe Mudzafunika Kupanga Ma cookie Othandiza a Keto awa

Kuphatikizidwa kwa kirimu wokwapulidwa ndi mazira kumapangitsa kuti makekewa akhale opepuka komanso opepuka, polimbana ndi kuchuluka kwa ufa wa amondi. Tchizi cha Mozzarella, chomwe chimagwiritsidwa ntchito kwambiri mu keto pizza crusts ndi maphikidwe ena a paleo ndi otsika-carb, amapatsa chisakanizocho kukhala ngati mtanda.

Kuti mupange makeke awa, mudzafunika zosakaniza izi:

• 1 1/2 makapu ufa wa amondi.
• Supuni 2 zonona za tartar.
• Supuni 1 ya soda.
• Supuni 1/2 yamchere
• 1 chikho cha grated mozzarella tchizi.
• Supuni 4 batala wofewa.
• 2 mazira.
• 1/4 chikho heavy kukwapula zonona.

Zida zomwe mudzafune

Kuti muchite izi, mufunika chosakaniza chamanja, poto ya muffin, ndi mbale yayikulu. Ngati mulibe poto ya muffin, ingopangani mtandawo kukhala mipira yaying'ono ndikuyiyika pa pepala lophika lopangidwa ndi zikopa. Ma cookie awa amakhala ndi nthawi yokonzekera mphindi 5-10 komanso nthawi yophika mphindi 15. Ma cookie anu amakhala okonzeka pomwe nsonga zili zabwino komanso zagolide.

Kusiyanasiyana kwa kupanga makeke a ketogenic

Ngati mumakonda njira iyi, yesani kuyesa zosakaniza kuti mupange zosiyana. Mutha kusangalala ndi mitundu iyi:

• Onjezerani cheddar tchizi: Sinthanitsani mozzarella ndi cheddar tchizi, ndipo m'malo mwake, muli ndi zofufumitsa za cheddar.
• Onjezerani zokometseraOnjezerani ufa wa adyo, ufa wa anyezi, kapena mchere wambiri kuti mupatse makeke anu kukoma kwa mchere.
• Onjezerani jalapenos: Onjezani ma jalapeno odulidwa ku cookie yanu, onjezerani tchizi cha Cheddar pang'ono, ndipo muli ndi makeke amtundu wakumwera.
• Onjezani kukhudza kwa Italy: Onjezani tchizi ta Parmesan ndi oregano ku batter, kenako perekani mafuta a azitona kuti mupange makeke abwino komanso okoma a ku Italy.
• Onjezani zitsamba zatsopano: Msuzi wa rosemary, parsley, kapena thyme upangitsa makekewa kukhala mbale yabwino kwambiri, yotsika kwambiri.
• M'malo mwa heavy cream kukwapulidwa: Ngakhale kirimu chokwapula cholemera chimapangitsa makekewa kukhala ofewa, sangakhale chinthu chodziwika bwino mu furiji yanu. Mutha kusintha mosavuta yogurt yachi Greek, heavy cream, kapena kirimu wowawasa kuti mupange keke yabwino.
• Onjezani batalaKhalani omasuka kuwonjezera supuni ya batala wosungunuka ku makeke anu, koma pewani zakudya za shuga wambiri monga uchi kapena madzi a mapulo kuti mukhale ndi dongosolo lanu la keto.

Malangizo opangira makeke abwino kwambiri a keto

Pali njira zingapo zophikira zomwe mungatsatire kuti muwonetsetse kuti awa ndi mabisiketi abwino kwambiri a keto. Ndipo ngati awa ndi ma cookie otsika a carb omwe mudapangapo, musadandaule chifukwa pali nkhani yabwino. Nthawi yanu yoyamba yatsala pang'ono kuchita bwino.

• Tengani kuchuluka kwangwiro: Ngati mulibe muffin poto, musadandaule. Gwiritsani ntchito scoop ya ayisikilimu yomwe imalowa m'magawo abwino kwambiri. Kenaka yikani pa pepala lophika lomwe lili ndi zikopa.
• Onetsetsani kuti samamatira: Onetsetsani kuti mwapopera poto yanu ya muffin ndi kupopera kapena mafuta a kokonati kuti musamamatire.
• Sandutsani iwo kukhala mkate wa keto: Mukuyang'ana Chinsinsi chabwino cha mkate wa keto? Mwachidule kutsanulira mtanda mu mkate poto ndi kudula monga mukufunira.

Phindu la thanzi la kuphika ndi ufa wa amondi

Ufa wa amondi uli ndi chosakaniza chimodzi, the ma alimondi, wophwanyidwa bwino mu chopangira chakudya kuti apange ufa wosalala. Chikho chimodzi chimakhala ndi 24 magalamu a mapuloteni, 56 magalamu a mafuta, ndi magalamu 12 a fiber fiber. ² ), ndikupangitsa kuti ikhale yophatikizika m'maphikidwe ambiri a mkate wochepa wa carb.

Mosiyana ndi ufa wonyezimira wonyezimira, ufa wa amondi uli ndi zopatsa thanzi zingapo. Ndi gwero lalikulu la calcium, mkuwa, magnesium, ndi chitsulo. Chikho chimodzi chimakhala ndi 24% ya mtengo watsiku ndi tsiku wachitsulo, kuperewera kwa zakudya m'thupi komanso kusowa kwake komwe kumayambitsa kuchepa kwa magazi m'thupi. ³ ).

Ufa wa amondi umakupatsirani mapindu a thanzi omwewo monga ma amondi. Chosakaniza ichi chingakuthandizeni m'njira izi:

• Kupsinjika kwa magazi: Pa kafukufuku wina, otenga nawo mbali adadya ma amondi 50 patsiku kwa mwezi umodzi. Maphunzirowa adawonetsa kuyenda bwino kwa magazi, kuchepa kwa kuthamanga kwa magazi, komanso kuchuluka kwa ma antioxidants ( ⁴ ).
• Shuga wamagazi: El Journal of Nutrition linafalitsa kafukufuku amene otenga nawo mbali adadya zakudya za amondi, mbatata, mpunga, kapena buledi. Zotsatira zake zidawonetsa kuti shuga m'magazi a omwe adatenga nawo gawo ndi insulin idatsika atadya ma amondi. ⁵ ).
• Kulemera kwa thupi: Kafukufuku wofalitsidwa ndi International Journal of Obesity and Related Metabolic Disorders adaphunzira zotsatira za ma almond ndi ma carbohydrate ovuta m'maphunziro onenepa kwambiri. Ophunzirawo adagawidwa m'magulu awiri, wina amadya zakudya zopatsa mphamvu zochepa komanso 85g / 3oz ya amondi patsiku, ndipo winayo amasinthanitsa ma amondi ndi ma carbohydrate ovuta. Omwe adadya ma amondi adachepetsa 62% ndikuchepetsa mafuta ochulukirapo ndi 56% poyerekeza ndi gulu lina. ⁶ ).

Kugwiritsa ntchito mkaka mu maphikidwe a keto

Chinsinsi ichi cha keto cookie chimaphatikizapo zinthu ziwiri za mkaka: kirimu wowawasa kwambiri ndi mozzarella tchizi. Ngati mungathe kupirira mkakaZosakaniza zonsezi zimapereka mlingo wathanzi wa mafuta odzaza ndi mapuloteni ochepa. Komabe, ndikofunikira kusankha mkaka wovomerezeka wa keto ngati kuli kotheka.

Sankhani organic, msipu, ngati n'kotheka, mkaka wonse kuti muphatikize mu Chinsinsi chanu. Ngakhale mkaka wodyetserako organic umakhala wamtengo wapatali kuposa mkaka wina, ndizofunika. Zogulitsazi zili ndi kuchuluka kwa CLA (conjugated linoleic acid) ndi omega-3 fatty acids, zomwe zimalimbikitsa kuchepa thupi ndikuthandizira kuchepetsa kutupa.

Chikwapu cholemera kwambiri

Kirimu wothira kwambiri amakhala ndi lactose wocheperako kuposa mkaka wina, monga mkaka wamba wamba. Lactose ndiye chakudya chomwe chimapezeka muzakudya zamkaka, chifukwa chake muyenera kuchepetsa zakudya za ketogenic.

Ngakhale kuti pafupifupi aliyense amabadwa ndi mphamvu yogaya lactose, 75% ya anthu padziko lapansi amataya lusoli pakapita nthawi, zomwe zimapangitsa kuti asalolere lactose. ⁷ ). Zakudya za mkaka monga batala, mafuta a batala, ghee, kirimu wowawasa, ndi kirimu wowawasa zopezeka mu njira iyi ndizochepa kwambiri mu lactose poyerekeza ndi mkaka wina. ⁸ ).

Mozzarella tchizi

Tchizi cha Mozzarella chimakhala chofanana kwambiri pophika mtanda, komabe si phindu lokhalo lomwe tchizi limapereka.

Zachidziwikire, mozzarella tchizi ndi chakudya chopatsa thanzi. Muli wochuluka mu biotin, riboflavin, niacin, ndi mavitamini ena angapo, kuphatikizapo vitamini A, vitamini D, ndi vitamini E. Mozzarella tchizi alinso ndi iron yambiri, yomwe ingakhale yopindulitsa kwambiri kwa aliyense amene ali ndi vuto la kuchepa kwa magazi m'thupi kapena kuchepa kwachitsulo. ⁹ ).

Chinsinsi Chanu Chatsopano Chomwe Mumakonda Chochepa Cha Carb Cookie

Ma cookie a keto awa adzakhala maphikidwe anu otsatirawa omwe mumawakonda kwambiri, okonzeka mumphindi 25 zokha. Zokwanira pamwambo uliwonse, ndi mbale yabwino kupita ku maphwando kapena brunch ya sabata. Ngati muyang'ana mwamsanga pazakudya, mungakhale otsimikiza kuti Chinsinsichi sichidzakuchotsani. ketosis Ndiponso sikungakupangitseni kuti musafike Kwanu macronutrient zolinga.

Ma cookie a Low Carb Fluffy Keto

Ma cookie okoma awa a keto ndi njira yabwino kwambiri yochepetsera mukamayenda, yodzaza ndi mafuta athanzi omwe mukufuna kuti mulowe mu ketosis.

• Nthawi Yokonzekera: 10 minutos.
• Nthawi yophika: 15 minutos.
• Nthawi yonse: 25 minutos.
• Magwiridwe: Ma cookies 12.
• Gulu: Oyambitsa
• Khitchini: Chifalansa.

Zosakaniza

• 1 1/2 makapu ufa wa amondi.
• Supuni 2 zonona za tartar.
• Supuni 1 ya soda.
• Supuni 1/2 yamchere
• 1 chikho cha grated mozzarella.
• Supuni 4 za batala wofewa.
• 2 mazira.
• 1/4 chikho heavy kukwapula kirimu.

Malangizo

1. Yatsani uvuni ku 205ºC / 400ºF.
2. Mu mbale, phatikiza ufa wa amondi, kirimu wa tartar, soda, ndi mchere.
3. Mu mbale ina, sakanizani mozzarella, batala, mazira, ndi kirimu wokwapulidwa ndi chosakanizira mpaka bwino.
4. Onjezani zowuma mu mbale yonyowa ndikusakaniza ndi manja, pitirizani kusakaniza mpaka zosakaniza zonse zitaphatikizidwa.
5. Thirani chitini cha muffin ndi supuni ndi kupopera kosakhazikika.
6. Pogwiritsa ntchito supuni yothira mafuta, ikani batter mu makapu a muffin omwewo.
7. Kuphika mpaka ma cookies ali agolide, pafupi mphindi 13-15.
8. Atumikireni otentha ndi kusangalala!

Zakudya zabwino

• Kukula kwagawo: 1 cookie
• Manambala: 157.
• Mafuta: Magalamu 13,6
• Zopopera: 3.9 g (Ma carbohydrate Net: 2.2 g).
• Mapuloteni: Magalamu 7,1

Palabras malo: Ma cookies osavuta.