Chinsinsi cha Carb Ketogenic Fathead Pizza Chinsinsi

Kodi mukuganiza kuti zakudya zamtundu wa ketogenic sizingalephereke?

Nazi nkhani zabwino. Chinsinsi cha pizza chokoma kwambiri cha keto fathead chikutanthauza kuti mutha kusangalala ndi pitsa yachikhalidwe yomwe mumakonda mudakali mwana, kupatula nthawi ino, simuyenera kuda nkhawa ndi zakudya zopatsa thanzi kapena zopatsa thanzi.

Ndi nthawi yonse ya maminiti a 30, kungotenga mphindi 10 za nthawi yokonzekera ndi mphindi 20 mu uvuni, pizza ya carb keto yotsika imatumikira gulu la asanu ndi atatu.

Mutha kudya zonse nokha, koma 3 magalamu a net carbs pakudya kulikonse kutha kufikira malire anu atsiku ndi tsiku. Osadandaula, a kuchuluka kwa carbohydrate ndi otsika mokwanira kukhala mu ketosis, ngakhale mutadya gawo lowonjezera.

Kodi mungapange bwanji pizza ya keto?

Mwinamwake mukudabwa momwe mungapangire pitsa ya keto-friendly, low carb pitsa kutumphuka, monga pepperoni, mozzarella tchizi, ndi zina zonse zomwe mumakonda "pizza wamba" toppings ndi keto-friendly. Koma mungapange bwanji keto mtanda?

Mwinamwake mwawonapo pitsa zotsika za carb zomwe zimayitanitsa kolifulawa kapena ufa wa kokonati, koma pamutu wamafuta a pizza kutumphuka muyenera:

• Ufa wa almond.
• Kirimu tchizi.
• Mozzarella wodulidwa
• Dzira.
• Mankhusu a psyllium.

Mudzafunikanso mapepala a zikopa ndi poto ya pizza. Ngati mukuwona kuti mtandawo ndi wovuta kuti uphwanye, mutha kugwiritsa ntchito pini. Mungafunike kuwawaza ndi mankhusu a psyllium kapena ufa wa kokonati kaye kuti musamamatire.

Kuonetsetsa kuti pitsa yanu isaphwanyike, ikani mtanda musanawonjezere zosakaniza. Ikani mtanda wa pizza pa mwala wa pizza kapena pepala lophika lomwe lili ndi pepala losapaka mafuta. Kuphika kwa mphindi 10, tembenuzani, kenaka muphike kwa mphindi zingapo. Kuti muwonjezere crispy kutumphuka, wiritsani kwa mphindi 4. Kuti mufulumire ndondomekoyi, mukhoza kuboola mtandawo ndi mpeni wochepa thupi.

Mafunso omwe amafunsidwa pafupipafupi momwe mungapangire pizza yamafuta amutu

Ngati iyi ndi nthawi yanu yoyamba kuyesa Chinsinsi cha mtanda wa pizza wamafuta, mutha kukhala ndi mafunso angapo. Nawa maupangiri, zidule, ndi mayankho ku mafunso omwe amafunsidwa kwambiri:

• Kodi pali msuzi wa pizza wopanda shuga? Inde, pali mitundu ingapo yomwe imapanga msuzi wa pizza wochepa kwambiri. Osagwiritsa ntchito msuzi wa marinara wogulidwa m'sitolo. Mutha kupanga zanu mosavuta ndi izi Chinsinsi cha pizza omwe amagwiritsa ntchito tomato zamzitini, ufa wa adyo, oregano, mafuta a azitona, basil, ndi ufa wa anyezi.
• Ndi mitundu yanji ya tchizi yomwe ili yoyenera pazakudya za ketogenic? Ngati ndinu wololera mkaka, mukhoza kuwonjezera pizza yanu ndi Parmesan kapena mozzarella tchizi. Ingopitani zapamwamba kwambiri, kusankha tchizi wathunthu ndipo makamaka organic ndi ufulu osiyanasiyana.
• Njira yabwino yotenthetseranso Chinsinsichi ndi iti? Mukhoza kutenthetsa pizza yanu mu uvuni kapena mu microwave.
• Zopatsa thanzi za Chinsinsichi ndi chiyani? Chinsinsichi chili ndi magalamu 14 amafuta, 3.3 magalamu a net carbs, ndi 15.1 magalamu a mapuloteni, zomwe zimapangitsa kuti zikhale zoyenera pakukonzekera kwanu keto.

Ubwino wa pizza wamafuta ochepa pa thanzi

Kuphatikiza pa kusangalala kudya chimodzi mwazakudya zomwe mumakonda, mudzakonda kwambiri Chinsinsichi chifukwa chazakudya zake. Kuphatikiza mazira, tchizi, ndi amondi kumakupatsani kagawo kakang'ono ka pizza. Pamwamba ndi pepperoni ndipo mupeza 15 magalamu a mapuloteni ndi magalamu 14 amafuta okwana pakutumikira.

Ubwino wophika ndi ufa wa amondi

Pizza yamafuta amutuwa amapangidwa ndi zinthu ziwiri zodabwitsa: ufa wa amondi ndi kutumphuka kwa psyllium. Kugwiritsa ntchito zosakaniza izi m'malo mwa ufa woyera wokhazikika kumachepetsa ma carbs ndipo kumapereka thanzi labwino.

Ufa wa amondi ndi njira yotsika ya carb kuposa ufa wamba wa tirigu. Ngati simungapeze ufa wa amondi m'sitolo yanu, gulani ma almond m'malo mwake. Ndiye ingowagaya iwo kuti agwirizane bwino kwambiri ndi pulogalamu ya chakudya.

# 1: Itha kusintha thanzi la mtima

Maamondi amagwira ntchito yofunika kwambiri paumoyo wamtima. Pakafukufuku wopangidwa ndi Aston University ku Birmingham, ofufuza adayang'anira anthu omwe amadya magalamu 50 a amondi patsiku kwa mwezi umodzi. Zotsatira zake zidawonetsa kuti kudya ma almond kumawonjezera kuchuluka kwa ma antioxidants m'magazi. Maphunzirowa adawonetsa kuyenda bwino kwa magazi, kuchepa kwa kuthamanga kwa magazi, komanso kuchuluka kwa ma antioxidant ( ¹ ).

#2: imatha kusintha shuga m'magazi

Ufa wa amondi ungathandizenso kuwongolera shuga m'magazi. Nyuzipepala ya Nutrition inafalitsa kafukufuku amene anthu amadya zakudya za amondi, mbatata, mpunga, kapena mkate. Ofufuzawa adapeza kuti shuga wamagazi ndi insulini mwa omwe atenga nawo gawo adatsika atadya ma amondi, zomwe zidathandizira kuwongolera kuchuluka kwa shuga m'magazi mukatha kudya. ² ).

# 3: Itha kuthandiza kuchepetsa thupi

Ufa wa amondi ndiwowonjezera pazakudya zilizonse za ketogenic chifukwa zitha kukuthandizani kuti muchepetse thupi. Kafukufuku wofalitsidwa ndi International Journal of Obesity and Related Metabolic Disorders anaphunzira zotsatira za amondi ndi ma carbohydrate ovuta mwa anthu onenepa kwambiri.

Ophunzirawo adagawidwa m'magulu awiri: gulu limodzi lomwe limadya zakudya zopatsa mphamvu zochepa komanso 85g / XNUMXoz ya amondi patsiku, ndipo gulu lina likudya zakudya zokhala ndi ma calorie ochepa kuphatikiza kusankha kwawo kwa ma carbohydrate ovuta.

Kafukufukuyu adawonetsa kuti gulu lomwe limadya ma amondi likuwonetsa kuchepa kwakukulu kwa 62% komanso kuchepa kwakukulu kwamafuta 56% poyerekeza ndi gulu lovuta lazakudya. ³ ).

Ubwino wophatikizira mankhusu a Psyllium

Ngati simunamvepo za psyllium husk, musadandaule. Mankhusu a Psyllium amapangidwa kuchokera ku mbewu za mbewu plantago ovata. Mudzazipeza kawirikawiri m'maphikidwe a keto m'malo mwa gluten mu maphikidwe opanda gluteni kapena mazira mu maphikidwe a vegan. Izi zimapangitsa kukhala chophatikizira choyenera kwa anthu omwe ali ndi vuto lazakudya. Ndi gwero labwino kwambiri lazakudya, choncho yonjezerani ku smoothie yanu yam'mawa kapena chia pudding kuti muwonjezere ulusi.

Psyllium ndi prebiotic, chakudya chomwe ma probiotics amafunikira kuti azikula bwino m'matumbo anu. Zimapangitsanso kuti zinyalala zanu ziziyenda bwino, zomwe zimapangitsa kuti zikhale zothandiza kwambiri kwa anthu omwe ali ndi IBS kapena Crohn's disease. ⁴ ).

Ubwino wodya mafuta abwino

Ziribe kanthu zomwe mwauzidwa, mafuta ndi gawo la thanzi la zakudya zilizonse, ndipo inde, zimaphatikizapo mafuta odzaza. Mazira, grated mozzarella, ndi kirimu tchizi zolowetsedwa mu batter iyi, inu motsimikiza kuti mutenge gawo lanu la mafuta athanzi ndi galamu imodzi yokha ya chakudya chonse.

Ngakhale kuti zakudya zopezeka m'ma 1970 zinanena kuti mafuta odzaza ndi oipa, kafukufuku watsopano amasonyeza kuti mafuta si omwe amachititsa kuti awonongeke. ⁵ ). Zakudya zamafuta ambiri ndizomwe zimakulolani kuti mulowe ketosis, pogwiritsa ntchito ma ketoni kuti mukhale ndi mphamvu m'malo mwa shuga.

M'malo mwake, lamulo lodziwika bwino ndilakuti 60% ya zopatsa mphamvu zanu (Percent Daily Values) zimachokera kumafuta, pomwe 35% ya zopatsa mphamvu zanu zimachokera ku mapuloteni kupita ku mapuloteni. kukhala mu ketosis.

Konzekerani pitsa yocheperako usiku

Ndani angaganize kuti mungasangalale ndi pitsa yokoma yomwe imakoma ndendende ngati pitsa yomwe mumakonda paubwana wanu popanda zonyansa zonse?

Pereka mtanda wa fathead pa pepala lophika ndi kuphika mpaka golide bulauni. Pambuyo pa mtanda wa pizza wophikidwa, gwirani zokometsera zomwe mumakonda.

Chinsinsi choyambirira chimakhala ndi ketchup, pepperoni, ndi tsabola wofiira, koma omasuka kusankha zosakaniza za keto zomwe mukufuna. Ingokumbukirani kuti iyi ndi njira yotsika ya carb. Iwalani chinanazi chokwera kwambiri ndikumamatira ku nyama ndi ndiwo zamasamba.

Sangalalani ndi usiku wa chakudya cha ku Italy popanda kudziimba mlandu. Iyi ndi imodzi mwama pizza abwino kwambiri otsika kwambiri omwe mungakhale nawo.

Low Carb Keto Fathead Pizza

Kutsatira zakudya za keto kapena zopatsa mphamvu zochepa sizikuwoneka ngati zovuta kwambiri mukangodya pitsa yokomayi, yokhala ndi 3.3g yokha ya net carbs.

• Nthawi Yokonzekera: 10 minutos.
• Nthawi yophika: 20 minutos.
• Nthawi yonse: 30 minutos.
• Magwiridwe: 8.
• Gulu: Mtengo.
• Khitchini: Neapolitan.

Zosakaniza

Za misa.

• 2 makapu a mozzarella tchizi.
• Supuni 3 zonona tchizi, zofewa.
• Dzira 1.
• 3/4 chikho cha ufa wa amondi.
• Supuni 2 za psyllium husk.
• Supuni 1 zokometsera za ku Italy.
• Supuni 1/2 yamchere

Pakuti msuzi.

• 1/3 chikho cha phwetekere msuzi popanda mchere wowonjezera.
• Supuni 1/16 yamchere
• 1/8 supuni ya supuni ya tsabola wofiira wofiira.
• 1/4 supuni ya tiyi ya Italy zokometsera.
• 1/8 supuni ya tiyi ya tsabola wakuda.

Zolemba.

• 12 pepperoni magawo.
• 3/4 chikho mozzarella.

Malangizo

1. Yatsani uvuni ku 205ºF / 400ºC ndikuyika pepala lophika ndi pepala losapaka mafuta.
2. Mu mbale yotetezeka ya microwave, sungunulani mozzarella mu masekondi 30 mpaka mutasungunuka, ndikuyambitsa kuti musawotche.
3. Mu mbale ya tchizi ya mozzarella yosungunuka, onjezerani zonse zopangira mtanda ndikukanda ndi manja anu mpaka mutagwirizanitsa. Pereka mtanda mu mpira ndikuphwasula mu bwalo la ¼ inchi pa pepala lophika lokonzekera.
4. Kuphika kwa mphindi 10, chotsani mu uvuni, flip ndi kuphika kwa mphindi ziwiri.
5. Pamene mtanda ukuphika, tengani mbale yaing'ono ndikusakaniza msuzi wa phwetekere ndi mchere, tsabola wofiira, zokometsera za ku Italy, ndi tsabola wakuda.
6. Chotsani mtanda mu uvuni ndi pamwamba ndi msuzi, tchizi, ndi pepperoni.
7. Ikani pizza mu uvuni ndikuphika kwa mphindi 5-7.
8. Chotsani mu uvuni, ozizira kwa mphindi 5-10, kudula, kutumikira ndi kusangalala.

Zakudya zabwino

• Kukula kwagawo: 1 kutumikira
• Manambala: 202.
• Mafuta: Magalamu 14
• Zakudya: 5,2 g (3,3 g ukonde).
• Mapuloteni: Magalamu 15,1

Palabras malo: pizza ya keto.