Njira Yabwino Kwambiri Yopangira Keto Cinnamon Rolls

Kodi muli ndi chakudya chomwe mumakonda komanso chachikhalidwe chomwe mumakonda kuphika patchuthi, pamisonkhano yayikulu kapena masana opanda phokoso komanso omasuka? Kwa anthu ena, mipukutu ya sinamoni ndi mphatso yabwino yotumikira gulu lalikulu la abwenzi ndi abale. Ndipo si chinsinsi chifukwa. Zakudya izi ndi zokometsera za ufa wofewa wokhala ndi sinamoni, shuga, ndi chisanu. tchizi tchizi. Ndani amawawa ndi kukoma kokoma kotereku?

Koma ngati mukudya zakudya zopatsa thanzi kapena ketogenic, mipukutu ya sinamoni yokhazikika siyikhala muzakudya zanu. Kusasangalala ndi mpukutu wa sinamoni nthawi ndi nthawi kungakhale kovuta kuposa momwe mumaganizira. Chinthu chotsiriza chimene mukufuna kuchita poyambitsa zakudya zatsopano ndikudzimva kuti mulibe chilichonse, osasiya chimodzi mwazokonda zanu zomwe mumakonda nthawi zonse.

Mwamwayi, ngati ndinu wokonda sinamoni komanso pazakudya za keto, simuyenera kuda nkhawa. Mipukutu ya sinamoni ya keto iyi ndi yodzaza mafuta athanzi ndipo amagwiritsa ntchito stevia ngati chotsekemera kotero kuti alibe shuga.

Ndiwo njira yabwino yothetsera mipukutu ya sinamoni yachikhalidwe popanda kukuchotsani ketosis kapena gonjetsani wanu malire a carbohydrate. Komanso, ndi zosavuta kuchita.

Kodi Mkati mwa Keto Cinnamon Rolls Ndi Chiyani?

Ndi chiyani chomwe chili mu njira yotsika ya carb yomwe imapangitsa kuti sinamoni ikhale ketogenic? Chifukwa chimodzi, ali ndi ochepa kwambiri net carbsZilibe tirigu kapena gluteni, ndipo zimakhala ndi mafuta ambiri abwino.

Mozzarella tchizi

Chinsinsi cha keto sinamoni roll chimagwiritsa ntchito mtanda umene umakhala ndi mozzarella tchizi. Inde, inu mukuwerenga izo molondola. Tchizi. Ndi maphikidwe olimbikitsidwa ndi ufa wa pizza wamafuta, mtanda wotchuka wa mozzarella womwe ndi wabwino kwambiri popanga zakudya zotsekemera kapena zokometsera monga mkate. mafuta a pizza, muffins ndi zina.

Tchizi cha Mozzarella ndiye maziko abwino a ufa wopanda carb omwe mungagwiritse ntchito mumipukutu ya sinamoni ya keto chifukwa ndi yomata, motero m'malo mwa ufa woyera wa gluteni. Thandizani kupanga mawonekedwe odabwitsa omwe mumakonda mumpukutu wabwino wa sinamoni.

Mozzarella yonse imaperekanso thanzi labwino, makamaka ngati musankha yodyetsedwa ndi udzu. Mosiyana ndi upangiri wamafuta a phobic omwe mumamva, kafukufuku akuwonetsa kuti mkaka wokhala ndi mafuta ambiri, monga tchizi ndi yogati, uli ndi anti-kutupa zomwe zingateteze mtima, m'malo movulaza. ¹ ).

M'malo mwake, kafukufuku wasonyeza kuti mozzarella imatha kutsitsa milingo ya LDL cholesterol. ² ).

Zakudya zamkaka zamkaka zimakhala ndi vitamini K2 wochuluka, omega 3 fatty acids, ndi CLA (conjugated linoleic acid), zonse zomwe zimapindulitsa pa thanzi la mtima ( ³ ) ( ⁴ ) ( ⁵ ).

CLA yawonetsedwanso kuti imakuthandizani kuti muchepetse mafuta am'thupi ( ⁶ ). Pankhani ya macros, mozzarella ndi yabwino pazakudya za ketogenic. Kapu ya mkaka wonse wa mozzarella imakhala ndi magalamu 2.5 a chakudya, 24 magalamu a mapuloteni, 25 magalamu a mafuta, ndi ma calories 336. ⁷ ).

Komabe, tchizi sangathe kuchita yekha kuti apereke maziko olimba a mtanda wa sinamoni. Mufuna wina choloweza mmalo cha ufa wochepa wa carb kuthandizira kupanga mtanda wosasinthasintha.

Ufa wa amondi

Ufa wa almond Ndiwofunikanso kwa opanga mkate wopanda gilateni, ndipo zimakhalanso zowonjezera pazakudya zochepa zama carb ketogenic. Mofanana ndi ma amondi, ufa wa amondi uli ndi michere yambiri. Lili ndi vitamini E, folic acid, choline, manganese ndi magnesium ( ⁸ ).

Chifukwa cha kuchuluka kwa magnesium, ma almond amathandizira kuwongolera shuga m'magazi, zomwe ndizofunikira muzakudya za ketogenic ( ⁹ ) ( ¹⁰ ).

Pa magalamu 14 aliwonse amafuta omwe amapezeka mu amondi, 9 mwa magalamu amenewo ndi mafuta a monounsaturated, omwe kafukufuku akuwonetsa kuti ndi opindulitsa paumoyo wamtima komanso kuchuluka kwa cholesterol. Ma almond olemera kwambiri a antioxidant amathandizanso kwambiri pamtima ndipo, mu kafukufuku wina, adathandizira kuchepetsa mafuta am'mimba ( ¹¹ ) ( ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ).

Stevia ndi ketogenic zotsekemera

Izi Ketogenic Cinnamon Rolls Chinsinsi Amayitanira stevia, chotsekemera chopanda shuga, chopanda ma carbohydrate chochokera ku therere lotsekemera kwambiri. Langizo: Mutha kubzala stevia m'munda mwanu.

Ufa woyera kapena stevia wamadzimadzi womwe umapezeka m'sitolo ndi mtundu woyengedwa bwino wa zitsamba ndipo umagwiritsidwa ntchito pophika ndi kutsekemera khofi. Ingokumbukirani kuti pang'ono pang'ono amapita kutali - stevia imakhala yokoma nthawi 250 mpaka 300 kuposa shuga wamba. ¹⁶ ).

Anthu ena sakonda kukoma kwa stevia chifukwa ndi kowawa pang'ono. Komabe, pali mitundu ingapo yomwe ilipo yomwe imachotsa kukoma kowawa komwe anthu ambiri amadandaula nako. Ngati simukukonda stevia, pali ena ochepa. zotsekemera zokometsera keto zomwe mungagwiritse ntchito mu njira iyi, koma samalani chifukwa sichikhala choloweza m'malo mwa amodzi.

Erythritol ndi Swerve ndi okoma kwambiri kuposa shuga, kotero muyenera kuwonjezera zambiri ku Chinsinsi. Chikho chimodzi mwazinthu izi chimakhala chotsekemera ngati ma teaspoons awiri a stevia.

Cinnamon

Sinamoni sizomwe zimafotokozera za mpukutu wabwino wa sinamoni. Ndiwonso chakudya chapamwamba chodabwitsa chodzaza ndi ma antioxidants, michere yopindulitsa, komanso zolembedwa bwino za anti-diabetes.

Itha kutsitsa shuga wamagazi osala kudya, kuchedwetsa kagayidwe kachakudya, kuchepetsa mphamvu ya shuga m'magazi, komanso kukulitsa chidwi cha insulin mwa anthu omwe ali ndi matenda ashuga komanso omwe alibe matenda a shuga. ¹⁷ ) ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ) ( ²¹ ).

Pa zitsamba zonse ndi zonunkhira, sinamoni ndi imodzi mwazinthu zopindulitsa kwambiri za antioxidant. Yamphamvu mu polyphenols, lignans, ndi flavonoids, sinamoni ndi antimicrobial, antidiabetic, ndi anti-inflammatory. Zawonetsedwa kuti zimakhala ndi zotsatira zabwino pazowunikira zamtima, makamaka lipids zamagazi ( ²² ) ( ²³ ). Pambuyo powerenga zonsezi, zimakupangitsani kufuna kugwiritsa ntchito sinamoni kuposa mchere wokha, sichoncho?

Sangalalani ndi mipukutu yokoma ya sinamoni ya keto

Mukuda nkhawa kuti simungathe kusangalala ndi phwando labanja lanu lotsatira kapena chakudya cham'mawa chokoma kunyumba Lamlungu m'mawa? Osawopa. Sonkhanitsani zosakaniza zanu ndikupanga gulu la ma rolls a sinamoni a keto kuti musangalale ndi kukoma kwawo kokoma popanda kudziimba mlandu pakuwononga zakudya zanu.

Mipukutu yabwino kwambiri ya keto sinamoni

Mipukutu ya sinamoni yotsika kwambiri imeneyi yadzaza ndi mafuta athanzi ndipo imakupatsirani chidziwitso chatsopano pa chakudya cham'mawa chomwe mumakonda komanso mchere wamphwando. Sangalalani ndi zakudya izi zokhala ndi keto kirimu tchizi kuzizira m'mawa ndi kapu ya khofi wa keto kapena mchere wabwino kwambiri wa keto womwe mudakhala nawo paphwando labanja lanu kapena anzanu.

• Nthawi Yokonzekera: 10 minutos.
• Nthawi yophika: 25 minutos.
• Nthawi yonse: 35 minutos.
• Magwiridwe: Masikono 12.
• Gulu: Msuzi.
• Khitchini: Amereka.

Zosakaniza

Kwa unga.

• 1 1/2 chikho cha grated mozzarella tchizi.
• 3/4 chikho cha ufa wa amondi.
• Supuni 2 za kirimu tchizi.
• Dzira 1.
• 1/2 supuni ya supuni ya ufa wophika.

Kwa kudzaza sinamoni.

• Supuni 2 zamadzi.
• Supuni 2 za stevia.
• Supuni 2 za sinamoni.

Kwa chisanu.

• Supuni 2 za kirimu tchizi.
• Supuni 2 za collagen.
• Supuni 1 ya stevia.

Malangizo

1. Yatsani uvuni ku 175ºC / 350ºF.
2. Sungunulani mozzarella ndi kirimu tchizi mu microwave (1 1/2 mphindi, kuyambitsa theka).
3. Onjezani dzira ku tchizi.
4. Onjezerani ufa wa amondi ndi kuphika ufa.
5. Phatikizani ndi mphanda mpaka zonse zitaphatikizidwa.
6. Pereka mu mpira wa mtanda.
7. Gawani mtanda mu mipira 6.
8. Pangani mipukutu yayitali ndikuyiyika papepala loletsa mafuta.
9. Pogwiritsa ntchito pini, pukutani mtandawo, ndikupangitsa mtanda uliwonse kukhala woonda momwe mungathere.
10. Pangani kudzazidwa mwa kusakaniza madzi, zotsekemera, ndi sinamoni mu mbale yaing'ono.
11. Patsani madzi kudzazidwa pa wosweka mtanda masikono.
12. Pereka mpukutu uliwonse mu bun ndikudula pakati kuti mupange ma buns 12.
13. Ikani ma buns pa pepala lophika lopanda ndodo kapena poto ya keke.
14. Ikani mu uvuni ndikuphika kwa mphindi 25.
15. Pamene mabisiketi ali mu uvuni, pangani kirimu wowawasa chisanu mwa kusakaniza tchizi ndi zotsekemera.
16. Fukani pa ma buns otentha ndikutumikira.
17. Refrigerate zotsalira kwa nthawi ina.

Zakudya zabwino

• Kukula kwagawo: 1 mpukutu.
• Manambala: 142.
• Mafuta: Magalamu 10
• Zakudya zamafuta: Zakudya nsi: 4g.
• CHIKWANGWANI: Magalamu 0,7
• Mapuloteni: Magalamu 10

Palabras malo: keto sinamoni masikono.