Zakudya Zathanzi Zochepa Za Carb Keto Chocolate Bars Chinsinsi

Chokoleti chathanzi, chochepa shuga ndi chakudya? Kodi mukuganiza kuti n'chiyani chodabwitsa?

Kwa onse okonda chokoleti, apa mukhoza kuwerenga uthenga wabwino: chokoleti si choipa kwa inu. Ndizowonjezera zomwe zimawonjezeredwa ku chokoleti (soy lecithin, emulsifier, zokometsera zopangira ndi shuga) zomwe zimasokoneza thanzi lanu.

Koma chophatikizira chachikulu muzakudya zonse za chokoleti, koko, zawonetsedwa kuti zili ndi maubwino ambiri azaumoyo, kuthandizira kuchiza chifuwa, khansa, kupsinjika kwa okosijeni, kukana insulini, ndi kutupa ( ¹ ).

Chinsinsi cha kusangalala ndi chokoleti chathanzi ndikupewa zinthu zogulidwa m'sitolo ndikupanga mtundu wanu kunyumba. Kenako, muphunzira momwe mungapangire chokoleti chopanda gluteni, chochepa kwambiri, chopanda shuga, komanso chopanda shuga chomwe chili choyenera pazakudya za keto.

Momwe mungapangire chokoleti cha ketogenic

Mwamwayi kwa inu, chokoleti chokomera ketochi chimangofunika njira ziwiri: Sungunulani zosakaniza zonse mu kasupe kakang'ono ndikuziyika mu nkhungu. Koma choyamba werengani nsonga yophika mwachangu: mukasungunula zosakaniza zanu, muyenera kuchita pang'onopang'ono. Onetsetsani kuti kutentha kwachepa ndi kosalekeza kusakaniza zosakaniza. Apo ayi, mumakhala pachiwopsezo chowotcha chokoleti.

Ngati muyang'ana pazakudya zomwe zili pansipa, muwona kuti Chinsinsichi chili ndi 1 gramu yokha ya ma carbs pakudya. Zosakaniza zomwe mudzafunikira pa recipe iyi ndi:

• Koka batala
• Mafuta a MCT.
• Maca ufa.
• Mkaka wa kokonati o kirimu wandiweyani.
• ufa wa cocoa wopanda zotsekemera.
• Sinamoni (ngati mukufuna).

Mufunikanso nkhungu ya silikoni, kasupe kakang'ono, ndi mphindi 5 za nthawi yokonzekera.

3 zopangira kupanga keto chokoleti

Zosakaniza izi zomwe zimagwiritsidwa ntchito mu Chinsinsi cha chokoleti ndi magwero amphamvu. Amakhalanso ndi mavitamini, mchere, antioxidants, ndi fiber fiber.

# 1: batala wa koko

cocoa batala waiwisi ndi mafuta oyera ozizira ozizira ochokera ku nyemba za cocoa (cocoa ufa ndi koko waiwisi wowotcha kutentha kwambiri).

Ndi gwero lodabwitsa la ma flavonoids, omwe ali ndi antioxidants omwe amathandizira kukhalabe ndi thanzi labwino. Antioxidants amathandizira kulimbikitsa chitetezo chamthupi, kuchepetsa kutupa, komanso kukonza thanzi la mtima ( ² ).

Cocoa butter ndi a mafuta abwino pafupifupi 60% yamafuta onse ( ³ ). Awiri mwa mafuta acid omwe ali nawo ndi palmitic acid ndi stearic acid, omwe amathandizira kuwongolera kuchuluka kwa cholesterol m'thupi ( ⁴ ).

#2: Mafuta a MCT

MCTs, kapena ma triglycerides apakati, ndi mtundu wa saturated fatty acids womwe ungathe kuthandizira zolinga zanu zowonda. Mosiyana ndi mafuta amtundu wautali, MCT safuna ma enzymes am'mimba kuti aswe. Ma MCT, omwe amapezeka mwachilengedwe muzakudya monga mafuta a kokonati, tchizi, batala, ndi yogati, amaphwanyidwa bwino kukhala ma ketoni m'chiwindi, omwe amatha kugwiritsidwa ntchito ngati mphamvu.

Ma MCT amathandizira thanzi lanu lonse m'njira zomwe zimapitilira kuwonda. Ma MCTs angathandize kumveketsa bwino m'maganizo, kuthandizira thanzi la m'mimba, kupititsa patsogolo thanzi la mahomoni, komanso kuchepetsa chiopsezo chokhala ndi matenda a mtima ndi shuga ( ⁵ ).

#3: ufa wa maca

Maca root ndi adaptogen yodziwika bwino ku Andes ku Peru. Adaptogens amagwiritsidwa ntchito kwambiri m'mankhwala azitsamba, omwe amadziwika kuti ndi zinthu zachilengedwe zomwe zingathandize kuti thupi lizigwirizana ndi nkhawa pamoyo wanu watsiku ndi tsiku. Zakhala zikugwiritsidwa ntchito kwa zaka zoposa 2000 kuthandiza nyamakazi, matenda opuma, kuchepa kwa magazi, ndi ubereki wabwino ( ⁶ ).

Maca ali ndi ma antioxidants ambiri, amathandizira kukhazikika ndikuwongolera mahomoni, ndipo mwachilengedwe amathandizira mphamvu ndi malingaliro. Othamanga ambiri amatenga mizu ya maca kuti awonjezere kupirira komanso kuchita bwino. Ndi njira yabwino yothetsera kutopa kosalekeza komanso zovuta za adrenal.

Mitundu yosiyanasiyana ya chokoleti chochepa cha carb

Ngati muyang'ana mndandanda wa zosakaniza, mudzazindikira mwamsanga kuti iyi ndi chokoleti yopanda shuga, yopanda kanthu. wokoma. Choncho, chokoleticho chidzalawa mofanana ndi chokoleti chakuda, osati chokoleti cha mkaka.

Ngati kukoma kumeneku ndi kowawa kwambiri kwa inu, ganizirani kuwonjezera madontho ochepa a stevia kuti mukomerere kukoma kwake.

Pewani zakumwa za shuga kapena zotsekemera zokhala ndi ma carbohydrate ndi shuga wambiri, chifukwa sizoyenera pazakudya za keto.

Khalani omasuka kuwonjezera zopangira zotsika za carb ku chokoleti chanu cha keto. Zosakaniza zanu zikasungunuka ndikuphatikizana, mutha kuwonjezera ma amondi, mtedza wa macadamia, kapena ma coconut flakes.

Mukakanikiza chosakaniza chanu cha chokoleti mu nkhungu, mutha kusanjikiza batala wa amondi kapena batala la peanut kuti mupange makapu anu otsika a carb peanut butter.

Pomaliza, mutha kusintha mawonekedwe anu kuti mupange zosiyana. M'malo mwa chokoleti bar, mutha kupanga tchipisi tomwe timapanga tokha chokoleti.

Tchipisi izi zingakhale zabwino kuwonjezera ku keto chocolate chip makeke, chokoleti chip ayisikilimu, mabomba amafuta, kapena zakudya zina zotsika zama carb.

Sangalalani ndi chokoleti cha ketogenic

Ngati mumakonda maswiti, njira iyi ikhoza kukhala yomwe mukufuna. Mipiringidzo ya chokoleti ya keto ndi yabwino kwambiri mukamalakalaka chinachake chokoma.

Kumbukirani: zakudya za ketogenic, zikachita bwino, siziyenera kukulepheretsani. Chifukwa chake, maphikidwe abwino kwambiri a keto ndi omwe amakuthandizani kuti mukhale osasunthika, kukulolani kuti muzisangalala ndi zakudya zomwe mumakonda mukamatsatira moyo wocheperako.

Mabala a Chokoleti a Keto Athanzi

Menyani chikhumbo cha shuga chodetsa nkhawa, chopanda chiwopsezo, ndi chokoleti chodzipangira tokha chomwe chingakusiyeni ndi mphamvu zambiri komanso matupi a ketoni.

• Nthawi Yokonzekera: 5 minutos.
• Kuphika nthawi: N / A
• Nthawi yonse: 5 minutos.
• Magwiridwe: Zidutswa 24.
• Gulu: Msuzi.
• Khitchini: Amereka.

Zosakaniza

• 40 g yaiwisi kakao batala.
• Supuni 2 zamadzimadzi a MCT mafuta.
• Supuni 3 za mkaka wa kokonati kapena heavy cream.
• Supuni 2 za ufa wa maca.
• Supuni 2 za ufa wa cocoa wopanda shuga.
• 1/4 supuni ya tiyi sinamoni (ngati mukufuna).

Malangizo

1. Onjezani zosakaniza zonse mu kasupe kakang'ono ndikuphika pamoto wochepa mpaka batala wa cocoa utasungunuka kwathunthu. Zimitsani kutentha ndikusakaniza bwino mpaka yosalala.
2. Thirani zomwe zili mu nkhungu ya silicone chokoleti. Sungani kwa mphindi 10 mpaka mutakhazikika.

Zakudya zabwino

• Mafuta: Magalamu 2
• Zakudya zamafuta: Zakudya Net: 1g.
• Mapuloteni: Magalamu 0

Palabras malo: Chinsinsi cha keto chokoleti bars.