The yabwino dzungu kirimu tchizi muffins

Palibe njira yabwinoko yolandirira nyengo yakugwa kusiyana ndi mtanda kapena awiri a Dzungu Cream Cheese Muffins. Ndiwofewa komanso odekha, ma muffins awa ndiabwino kwambiri ndipo amakuvutitsani.

Zosakaniza zazikuluzikulu za Low Carb Pumpkin Cream Cheese Muffins ndi izi:

• MCT mafuta ufa.
• Mazira.
• Dzungu.
• Batala wodyetsedwa ndi udzu.
• Ufa wa almond.
• Kuchotsa vanila.

Ubwino Wathanzi Wama Muffin awa a Dzungu Kirimu Tchizi

# 1. Ndi abwino ku thanzi la mtima

Zakudya zopatsa thanzi zomwe zingakupangitseni kukhala mu ketosis ndikukulitsa thanzi la mtima wanu? Kodi muyenera kulembetsa kuti?

Mazira ndi chinthu chodabwitsa muzakudya zilizonse za keto. Ali ndi mbiri yathunthu ya amino acid, yokwanira 6 magalamu a mapuloteni pa dzira, ndipo ali ndi lutein ndi zeaxanthin, omwe ndi abwino kwambiri paumoyo wamtima komanso kupewa matenda amtima. ¹ ).

Lutein imathandizira makamaka kuyang'anira HDL (high-density lipoproteins, yomwe imadziwikanso kuti cholesterol yabwino) ndi LDL (low-density lipoproteins, yomwe imadziwikanso kuti cholesterol yoyipa). Izi zimabweretsa kuchepa kwa kutupa m'magazi ( ² ).

Ma omega-3 fatty acids omwe amapezeka m'mazira awonetsedwanso kuti amathandizira kuchepetsa cholesterol, kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko ( ³ ).

Maungu ali ndi ma antioxidants otchedwa beta-carotene ndi beta-cryptoxanthin ndi alpha-carotene omwe amathandizira kuchepetsa ma free radicals ndikuchepetsa kupsinjika kwa okosijeni. Pochita izi, mumachepetsa mwayi wokhala ndi matenda a mtima ndi matenda ena ( ⁴ ) ( ⁵ ). Amakhalanso ndi lutein ndi zeaxanthin, monga mazira.

Ufa wa amondi uli ndi vitamini E, wosungunuka ndi mafuta omwe amathandiza kupewa kuwonongeka kwa ma cell chifukwa cha ma free radicals. Izi zimathandizira kuchepetsa chiopsezo cha matenda amtima ( ⁶ ) ( ⁷ ) ( ⁸ ).

# 2. Amawonjezera mphamvu

Chinsinsichi sichingokhutiritsa chikhumbo chanu cha mchere, komanso chidzakupatsani mphamvu zowonjezerapo pakuthamanga kwa 5K. Osati kwenikweni, koma ndithudi zidzakupatsani inu mphamvu zowonjezera.

Mazira ndi abwino kwambiri. Palibe zinthu zabwino zokwanira zomwe zingalembedwe za mazira. Lutein yasonyezedwa makamaka kuti iwonjezere zokolola ndi zolimbitsa thupi ( ⁹ ).

Pamwamba pa izo, iwo amakhala gwero lamphamvu nthawi zonse ndipo sangawonjezere kuchuluka kwa shuga m'magazi. Zili ndi folic acid, vitamini B12, vitamini B2 (riboflavin) ndi thiamine zomwe ndizofunikira pakupanga mphamvu.

Ufa wa almond ulinso ndi vitamini B2 (riboflavin) yomwe imathandizira kukhala ndi thanzi lamphamvu. ¹⁰ ).

MCT mafuta ufa ali MCT (kapena medium chain triglycerides), motero dzina. Ma MCTs ndi amodzi mwamagwero amphamvu kwambiri komanso opezeka ndi bioavailable. Iwo ndi gwero la mafuta kuti amalenga mphamvu mu mawonekedwe a ma ketonipafupifupi nthawi yomweyo, kuwapanga iwo mafuta abwino. Kwenikweni, iwo ndi aakulu.

# 3. Amalimbikitsa thanzi laubongo komanso kumveka bwino kwamaganizidwe

Mazirawa ali ndi choline chochuluka, chomwe ndi a macronutrient zomwe thupi lathu limapanga kale, koma timafunikira makamaka kuzipeza kuchokera ku chakudya chathu. Kudya zakudya zokhala ndi choline kumathandizira kukula kwa chiwindi ndi ubongo.

Lutein ndi zeaxanthin mu maungu ndi mazira sizongowonjezera mtima wanu, komanso kuti mukhale ndi ubongo wathanzi. Kafukufuku adawonetsa kuti achikulire omwe amadya zinthu zonsezi, adapeza kusintha kwa magwiridwe antchito a neuronal ( ¹¹ ).

Lutein ndi zeaxanthin zimakhala zowonjezereka pamene zikuphatikizidwa ndi mlingo wathanzi wa mafuta, choncho ufa wa mafuta wa MCT umawonjezeredwa kusakaniza.

Mafuta a mafuta a MCT ndi gwero lalikulu la mphamvu, koma amathandizanso kugwira ntchito kwachidziwitso. Ma MCT acids amapanga mphamvu mu mawonekedwe a ma ketoni ndipo ma ketoni amatha kuwoloka chotchinga chamagazi-ubongo ndikukhala ngati mafuta amanjenje.

Kafukufuku yemwe adachitika adawonetsa kuti pakuwonjezera zakudya ndi ma MCT acids pamakhala kuwonjezeka kwa matupi a ketone m'magazi, omwe amakhudzana ndi magwiridwe antchito apamwamba pamakumbukiro. ¹² ).

The yabwino dzungu kirimu tchizi muffins

• Nthawi Yokonzekera: 10 minutos.
• Nthawi yophika: 22 minutos.
• Nthawi yonse: 32 minutos.
• Magwiridwe: 12 muffins

Zosakaniza

Pa misa:.

• 4 mazira.
• ⅔ kapu zamzitini dzungu puree.
• ½ chikho cha batala wopanda mafuta (kapena mafuta a kokonati), wosungunuka kenako utakhazikika.
• ¼ chikho cha stevia sweetener.
• 1 - 2 supuni ya tiyi ya vanila.
• ½ chikho cha ufa wa kokonati.
• ½ chikho cha ufa wa amondi.
• ½ supuni ya tiyi ya soda.
• Mchere wambiri wa m'nyanja
• ½ - 1 tsp zokometsera za dzungu.
• ½ supuni ya sinamoni.

Kudzaza kirimu tchizi:.

• Supuni 1 ya ufa wa mafuta a MCT.
• 85g / 3oz ya kirimu tchizi kuchokera ku nyama zodyetsedwa ndi udzu.
• Supuni 1 ya stevia kapena erythritol sweetener.
• Supuni 1 ya vanilla

Malangizo

1. Yatsani uvuni ku 175ºC / 350ºF.
2. Sakanizani zosakaniza za kirimu tchizi kudzaza ndi kusunga.
3. Phatikizani zosakaniza zonse zouma za muffin mu mbale imodzi ndi zonyowa mu mbale ina. Pang'ono ndi pang'ono yonjezerani zonyowa pazitsulo zowuma ndikusakaniza mpaka zitaphatikizidwa bwino.
4. Mu poto ya muffin, lembani gawo lililonse la XNUMX/XNUMX lodzaza ndi kuwonjezera supuni XNUMX ya kirimu tchizi pamwamba, pogwiritsa ntchito chotsukira mano kuti muphatikizepo chisakanizo cha kirimu mu dzungu muffin osakaniza.
5. Kuphika kwa mphindi 18-22 ndikusiya kwa mphindi 5 musanayambe kutumikira.

Zakudya zabwino

• Kukula kwagawo: 1 mfiti.
• Manambala: 106,3.
• Mafuta: Magalamu 7,05
• Zopopera: 9,86 g (Ma carbohydrate Net: 7,36 g).
• CHIKWANGWANI: Magalamu 2,5
• Mapuloteni: Magalamu 4.86

Palabras malo: dzungu kirimu tchizi muffins.