Low Carb 5 Minute Oatmeal Chinsinsi

Kodi mukuganiza kuti oatmeal ndi yoletsedwa kwathunthu mukakhala pazakudya za ketogenic?

"Noatmeal" kapena ketogenic oatmeal ndi chakudya chofanana ndi "Oatmeal" kapena oatmeal wachikhalidwe chomwe chili ndi chakudya chochepa koma chodzaza ndi kukoma.

Ndi njira iyi ya "noatmeal" kapena ketogenic oatmeal, simuyenera kudandaula za kulandidwa chakudya cham'mawa cham'mawa. Chakudyachi ndikutsimikiza kuti chimakusungani mu ketosis ndi mfundo zake zopatsa thanzi: Chili ndi gramu imodzi yokha ya chakudya. net carbs ndi 44 magalamu a mafuta pa kutumikira.

Esas macros ndizovuta kuwagonjetsa.

Ndiye muli ndi chiyani mu keto oatmeal iyi yomwe imakupatsani kukoma kwa oatmeal kotonthoza ndikusunga thupi lanu. ketosis?

Zosakaniza za "oatmeal"

Kodi mungakonzekere bwanji oatmeal popanda oats? Chabwino, kugwiritsa ntchito zosakaniza zokhala ndi zomanga thupi komanso zopatsa mphamvu zochepa, zomwe zimapangitsa kukhala chakudya cham'mawa cha ketogenic.

Njira iyi ya keto oatmeal imagwiritsa ntchito:

• Mitima ya hemp.
• Ufa wa fulakesi.
• Mbewu za Chia.
• Kuchotsa vanila.
• Zakudya za kokonati.
• MCT mafuta ufa.

Chifukwa chiyani mitima ya hemp ili yopindulitsa pa thanzi lanu?

Chimodzi mwazinthu zazikulu za oatmeal ndi hemp hearts. Amawonjezera zambiri ku keto oatmeal, kulawa modabwitsa, ndipo amadzaza ndi thanzi labwino.

# 1: Ndiolemera mu gamma-linolenic acid (GLA)

GLA supplementation yasonyezedwa kuti ipititse patsogolo ntchito ya mahomoni ndi thanzi. Zakudya za GLA ndi GLA (monga hemp hearts) zasonyezedwa kuti zimakhala ndi zotsatira zabwino kwa anthu omwe ali ndi ADHD, matenda a mtima, kunenepa kwambiri, multiple sclerosis, ndi ululu wa m'mawere. ¹ ) ( ² ) ( ³ ).

Komabe, ndizomwe zimamanga ma prostaglandins, mankhwala zofanana ndi mahomoni m’thupi lomwe limalamulira kutupa, kutentha kwa thupi, ndi kufewetsa minofu.

# 2: kukonza chimbudzi

Monga chakudya chochuluka cha fiber, mitima ya hemp imadziwika kuti imawongolera chimbudzi. Zomwe zili m'mitima ya hemp zimathandizira kuthetsa kudzimbidwa, koma zimadyetsanso mabakiteriya abwino m'matumbo, ma probiotics, kuti athandizire chitetezo chamthupi cholimba ( ⁴ ).

# 3: Sinthani thanzi la tsitsi, khungu ndi misomali

Ngakhale mitima ya hemp ndi yabwino kwa chimbudzi, yawo phindu amatha kukhala ndi mphamvu kuchokera mkati mwa thupi lanu. Mutha kugwiritsanso ntchito pamutu pakhungu lanu.

Mafuta opangidwa kuchokera ku mbewu za hemp amathandizira kukula kwa maselo, chomwe ndi chinthu choyamba pakhungu lathanzi. Kafukufuku wasonyeza kuti ngati muli ndi chikanga, kugwiritsa ntchito exogenous mafuta a hemp mbewu akhoza kusintha kwambiri khungu lanu. ⁵ ).

# 4: kuchepetsa nyamakazi ndi kupweteka m'malo olumikizirana mafupa

Kafukufuku wofalitsidwa mu Journal of Ethnopharmacology anafufuza zotsatira za mafuta a hemp kwa odwala omwe ali ndi nyamakazi ya nyamakazi (RA). Zotsatira zinasonyeza kuti chithandizo cha mafuta sichinangochepetsa kuchuluka kwa maselo a MH7A RA fibroblast-monga synovial, komanso kuwonjezeka kwa chiwerengero cha imfa ( ⁶ ).

Tsopano popeza mukudziwa pang'ono za ubwino wambiri wathanzi wa hemp hearts, kodi simukufuna kuyesa mbale yabwino ya oatmeal wokoma wa keto?

Ndilo kuchuluka kwa macronutrient, kotero mutsimikiza kukhala mu ketosis mukumva kukhuta komanso kukhuta.

Flaxseed kapena Flaxseed: Kusiyana kwake ndi Chiyani?

Chinsinsichi chimagwiritsa ntchito ufa wa fulakesi. Koma ufa wa fulakesi ndi chiyani? Kodi ndizofanana ndi ufa wa flaxseed kapena flaxseed?

Chakudya cha fulakesi ndi njira ina yotchulira "fulakesi." Dzina lina ndi ufa wa fulakesi.

Mukadya flaxseed yonse, imangodutsa mwachindunji m'matumbo anu. Koma ukagaya, sivuta kugaya ( ⁷ ).

Ikadulidwa, flaxseed imakhala ndi fiber yambiri komanso omega-3 fatty acids.

Lilinso ndi phytochemicals otchedwa lignans. Ma Lignans amapezeka muzomera ndipo adalumikizidwa ndi kupewa matenda monga matenda amtima ndi osteoporosis ( ⁸ ).

Kodi coconut ketogenic?

Inde. Mutha kudya kokonati pazakudya za ketogenic. Pamenepo, unga wa kokonati Ndi njira yodziwika bwino yopangira ufa wamba mu maphikidwe a keto.

Kokonati ali ndi mafuta ambiri athanzi, makamaka ma triglycerides apakatikati, kapena MCTs. Chinsinsi ichi chimagwiritsa ntchito coconut flakes. Kuti mukhale wokonda keto, sankhani ma flakes a kokonati osatsekemera.

Ngati mukufuna kugwiritsa ntchito mkaka wa kokonati, sankhani imodzi yopanda shuga.

Malangizo othandizira keto oatmeal

Chifukwa Chinsinsi ichi cha keto oatmeal chimapangitsa zinthu kukhala zosavuta, pali njira zambiri zosinthira ndikuzisintha.

Izi ndi zina mwazabwino zowonjezera keto zomwe muyenera kuziganizira mukamapanga ufa uwu. Samalani ndi kuchuluka kwa ma carb anu, monga zipatso zina ali ndi shuga wambiri kuposa ena.

• Zotsekemera za Ketogenic: Kuti muwonjezere kukoma kokoma koma opanda ma carbohydrate ochokera ku shuga, sakanizani ufa ndi zotsekemera ketogens monga stevia, erythritol, kapena Swerve.
• Chips Chokoleti Chopanda Shuga: Adzakupatsani kukhudzika kwa kukoma ndi kukoma kwa chokoleti koma opanda chakudya.
• Mkaka wa kokonati: Pamodzi ndi mkaka wa amondi wofunikira mu Chinsinsi, onjezerani mkaka wa kokonati kuti muwonjezere kukoma ndi kutsekemera.
• Blueberries: Sikuti chipatso chochepa cha carb ichi chimakoma kwambiri, chimakhalanso ndi vitamini C wambiri komanso ma antioxidants. Pa magalamu 100 aliwonse, zipatso za blueberries zimakhala ndi ma calories 57, 2,4 magalamu a fiber, 11,6 magalamu a chakudya, ndi pafupifupi 5 magalamu a fructose. ⁹ ).
• Walnuts: Ndinu otsika carb mtedza amadzaza ndi mapuloteni. Onjezani ma walnuts ophwanyidwa kuti mukhale ndi mapuloteni owonjezera omwe angakupangitseni kukhala odzaza nthawi yayitali ndikuwonjezera mawonekedwe owoneka bwino. Mukhoza kuyesa mtedza wa macadamia, mtedza wa ku Brazil, mtedza wa hazelnut, kapena mtedza.
• Chotsitsa cha Vanila: Chigawo ichi zonunkhira komanso zokoma zimawonjezera kukoma popanda kuwonjezera shuga.

Noatmeal iyi ndi yamasamba, vegan, paleo, komanso yopanda gluten.

Tsatirani chimodzi zakudya zamasamba za ketogenic ndi njira yotheka, ndipo keto oatmeal Chinsinsi ichi chikugwirizanadi ndi biluyo. M'malo mwake, popeza njira iyi ilibe nyama kapena tirigu, imakhalanso yopanda nyama komanso yopanda gluten.

Ngakhale zili bwino, kuphatikiza mkaka wa kokonati ndi ma amondi kumakupatsani mwayi wowonjezera mapuloteni.

Porridge iyi imakhalanso yabwino ngati mukuyang'ana maphikidwe a paleo.

Sinthani Keto Oatmeal kukhala Keto Shake

Ngati mungakonde, ndikosavuta kusintha njira iyi ndikuisintha kukhala keto breakfast shake.

Ingophikani zosakaniza zonse, kenaka yikani zonse mu blender. Onjezani zipatso zomwe mumakonda kapena mavalidwe ena owonjezera a keto. Dinani batani pa blender. Kuti mumalize, onjezerani mkaka wa amondi pang'ono mpaka mutakhala ndi kusinthasintha komwe mukufuna.

Low Carb Ketogenic Oatmeal

Kukonzekera oatmeal usiku kumakhala kotchuka kwambiri kwa ambiri Zakudya za ketogenic. Izi ndichifukwa choti chakudya chanu cham'mawa chochepa chimakhala chokonzeka mu furiji mukadzuka, popanda ntchito yokonzekera.

Kuti mupange keto oatmeal usiku wonse, ingowonjezerani zonse mumtsuko wagalasi ndikusindikiza mwamphamvu ndi chivindikiro. Gwirani kuti musakanize bwino. Kenako mulole kuti ipume mu furiji yanu. Idzakhuthala usiku wonse. M'mawa wotsatira, onjezerani mkaka wa amondi ngati mukufuna kuti ukhale wosasinthasintha.

Ngati mukufuna oatmeal yotentha, muyenera kuchita ndikuwotcha m'mawa. Mukhoza kutentha mu microwave kapena kukhitchini. Kumbukirani kuwonjezera mkaka wa amondi ndi zovala kuti muyambe tsiku lanu lokoma.

Ketogenic oatmeal mu mphindi 5

Chinsinsi ichi chochepa cha oatmeal ndi oatmeal-free, koma simudzaphonya. Ndi gramu imodzi yokha ya carbs ndi 44 magalamu a mafuta pa kutumikira, oatmeal iyi ya ketogenic idzapanga chiyambi chokoma, chokomera keto mpaka tsiku.

• Nthawi Yokonzekera: 5 minutos.
• Kuphika nthawi: Mphindi 10-15 mphindi.
• Nthawi yonse: 20 minutos.
• Magwiridwe: 1.

Zosakaniza

• 1 chikho cha unsweetened amondi mkaka.
• 1/2 chikho cha mitima ya hemp.
• Supuni 1 ya ufa wa fulakesi.
• Supuni 1 ya mbewu za chia.
• Supuni 1 ya coconut flakes.
• Supuni 1 ya vanilla
• Supuni 1 ya sinamoni.
• Supuni imodzi ya MCT mafuta ufa (kapena supuni 1 ya stevia ndi supuni ya mafuta a kokonati).

Malangizo

1. Phatikizani zosakaniza zonse mu poto yaing'ono, yambitsani kuti muphatikize.
2. Simmer mpaka utakhuthala monga momwe mukufunira, oyambitsa nthawi zina.
3. Kutumikira ndi kukongoletsa ndi mazira zipatso.

Zakudya zabwino

• Manambala: 584.
• Mafuta: Magalamu 44
• Zopopera: Magalamu 17
• CHIKWANGWANI: Magalamu 16
• Mapuloteni: Magalamu 31

Palabras malo: oatmeal kapena ketogenic oatmeal.