Ndani Anati Zakudya za Ketogenic Zili Zochepa?
Mutha kusangalala ndi zokometsera zotsika zama carb mukakhala pazakudya za ketogenic. Mukungofunika kusintha zinthu zina.
Chinsinsi cha cheesecake chochepa cha carb chili ndi magalamu ochepera asanu ndi atatu a net carbs pa kutumikira, kukusungani mkati ketosis. Kuphatikiza apo, ili ndi zosakaniza zokhala ndi michere yomwe inu (ndi thupi lanu) mungakonde. Zotsekemera zopanda calorie, mazira, ndi mkaka wonse zimapangitsa kuti mcherewu ukhale wotsika kwambiri, wopanda gluteni, komanso wopanda mlandu. Kuyika mkati mwa ufa wa amondi wagolide, iyi ndi keto cheesecake yabwino kwambiri yomwe mudakhalapo nayo.
Keto cheesecake ndi yabwino kwa nthawi zomwe mumalakalaka chakudya koma mukufuna kuchepetsa kuchuluka kwa carb yanu. Ingowonani zowona zazakudya - kagawo kalikonse kamakhala ndi mapuloteni opitilira 12 ndi magalamu 49 amafuta onse. Popanda kufunikira kwa zida zapakhitchini zazikulu (chosakaniza m'manja ndichofunika), nthawi yokonzekera mwachangu, komanso nthawi yokwanira ya ola limodzi mu uvuni, funso lenileni ndilakuti: chifukwa chiyani simukufuna kupanga keke iyi keto tchizi?
Pitirizani kuwerenga kupitirira Chinsinsi kuti mudziwe zambiri za ubwino wathanzi la cheesecake iyi!
Low Carb Keto Cheesecake
Ngati mukuyang'ana mchere wochepa wa carb, Chinsinsi ichi cha keto cheesecake chili ndi magalamu 8 okha a carbs pa kutumikira (kuphatikizanso, amadzaza ndi mafuta abwino).
- Nthawi Yokonzekera: Mphindi 15
- Kuphika nthawi: Maola atatu ndi mphindi 2
- Nthawi yonse: 2 maola 35 mphindi
- Magwiridwe: 12 magawo
- Gulu: Maphikidwe
- Khitchini: American
Zosakaniza
- Supuni 4 za batala (mtanda)
- 1 1/2 makapu ufa wa amondi (masa)
- 1/4 chikho cha monk fruit sweetener (masa), kapena erythritol ngati sichipezeka monk zipatso
- 680g kirimu tchizi, wofewa (wodzazidwa)
- 1 chikho monk zipatso zotsekemera (kudzaza)
- 3 mazira akuluakulu (odzaza)
- 1/4 chikho heavy kukwapula kirimu (kudzaza)
- 3/4 supuni ya tiyi ya vanila yoyera (kudzaza)
- 1/3 chikho cha raspberries ozizira (mwasankha rasipiberi kirimu msuzi)
- Supuni 2 zolemera kukwapula kirimu (mwasankha rasipiberi kirimu msuzi)
Malangizo
- Preheat uvuni ku 175 ° C.
- Sungunulani batala mu microwave.
- Mu mbale yaing'ono, onjezerani zosakaniza zonse za ufa ndipo, pogwiritsa ntchito manja anu, sakanizani mpaka mutagwirizanitsa.
- Kanikizani osakaniza mtanda pansi pa 9-inch detachable poto.
- Kuphika mtanda kwa mphindi 8.
- Chotsani mtanda mu uvuni ndikuchepetsa kutentha kwa uvuni ku 160 ° C.
- Onjezani zitsulo zodzaza mu mbale yayikulu yosakaniza ndipo, ndi chosakaniza chamanja, sakanizani mpaka mutaphatikizana bwino.
- Kuphika pa 160 ° C kwa 1 ora, mphindi 10.
- Nthawi yophika ikatha, zimitsani uvuni, tsegulani chitseko cha uvuni 1 inchi, ndikusiya cheesecake kuzizirira pang'onopang'ono mu uvuni kwa ola limodzi.
- Chotsani cheesecake mu uvuni, kuphimba ndi aluminiyamu zojambulazo ndi kuzizira mu furiji kwa maola 4 musanayambe kutumikira.
- Posankha Raspberry Cream Sauce, microwave raspberries ozizira mpaka kutentha, pafupifupi masekondi 45. Onjezani raspberries ndi heavy cream ku blender ndikusakaniza mpaka yosalala. Thirani pa cheesecake mwamsanga musanayambe kutumikira.
Zakudya zabwino
- Kukula kwagawo: Gawo limodzi
- Manambala: 517
- Mafuta: 49 ga
- Zopopera: 28,8 g (Zopatsa mphamvu: 7,5 g)
- Mapuloteni: 12,2 ga
Palabras malo: keto cheesecake
Phindu la zipatso za monk
Zakudya za ketogenic? Kodi si oxymoron?
Mosiyana ndi zomwe anthu ambiri amakhulupirira, zokometsera zochepa za carb ndizotheka. Simuyenera kugwiritsa ntchito ufa woyera kapena shuga granulated pokonzekera.
Kugwiritsa ntchito monk zipatso zimapangitsa Chinsinsi chotsika cha carb chokoma ichi kukhala chokoma, popanda ma calories owonjezera kapena kuchuluka kwa shuga m'magazi komwe kumayambitsa shuga. Ndizomwe zimapatsa mcherewu (mothandizidwa pang'ono ndi heavy cream ndi vanila kuchotsa).
Zipatso za Monk zimachokera ku Southeast Asia ndipo zakhala zikugwiritsidwa ntchito ngati mankhwala ochizira chimbudzi ndi chimfine kwa zaka mazana ambiri. Posachedwapa, wakhala akugwiritsidwa ntchito kutsekemera zakudya ndi zakumwa. Kutulutsa (juwi) kwachipatso cha monk kumakhala kotsekemera pakati pa 150 ndi 200 kuposa shuga wamba.
Zipatso za monk ndi zopanda kalori, ngakhale zimakoma kuposa shuga woyera. Popeza sichikhudza kuchuluka kwa shuga m'magazi, ndi yabwino kwambiri shuga wogwirizira kwa iwo omwe ali ndi matenda a shuga, komanso omwe akufuna kuchepetsa thupi kapena kutsatira zakudya zochepa zama carb.
Ubwino wa ufa wa amondi
Ufa wa amondi ndi wopanda gluteni, wocheperako, komanso wodzaza ubwino wathanzi wathanzi (zambiri pa izo mumphindikati).
Mupeza ufa wa amondi womwe umagwiritsidwa ntchito mobwerezabwereza mu maphikidwe a keto patsamba lino, kuchokera keto ma cookies mmwamba waffles kwa desayuno (Keto waffles? MMM!!!). Ngati simungapeze ufa wa amondi m'sitolo yanu, ingogulani ma almond ndikuwapera mu pulogalamu ya chakudya mpaka atakhala bwino.
# 1: Sinthani kuchuluka kwa shuga m'magazi
Ufa wa amondi sakweza shuga m'magazi, choncho ndi wabwino m'malo mwa ufa woyeraMosasamala kanthu kuti muli ndi calorie yochepa kapena zakudya za ketogenic. Journal of Nutrition inafalitsa kafukufuku wosonyeza zotsatira zabwino za amondi pamagulu a shuga mutatha kudya. Kafukufukuyu adawonetsa kuti ma almond amatsitsa shuga m'magazi a anthu athanzi atadya, komanso kuchuluka kwa insulin komanso kuwonongeka kulikonse kwa okosijeni. Gulu lolamulira linkadya ma amondi, mbatata, mpunga kapena mkate. Ophunzira omwe amadya ma amondi anali ndi milingo yochepa poyerekeza ndi magulu ena ( 1 ).
# 2: onjezerani mphamvu
Ngakhale ufa wa amondi uli ndi ma carbohydrate ochepa poyerekeza ndi ufa wina, umakhala wodzaza ndi zakudya zabwino, monga mafuta athanzi, mavitamini ndi mchere zomwe zimapangitsa kukhala gwero lamphamvu lamphamvu. Ilinso ndi 6% yamtengo wanu watsiku ndi tsiku wachitsulo ( 2 ).
Ufa wa amondi uli ndi riboflavin, manganese, ndi mkuwa wambiri. Riboflavin (vitamini B2) ndi gawo lofunikira pakupanga mphamvu, kukula kwa maselo ndi magwiridwe antchito, komanso kupanga maselo ofiira a magazi ( 3 ).
# 3: Sinthani thanzi la mtima
Aston University School of Life and Health Sciences inafalitsa kafukufuku wosonyeza zotsatira za kumwa amondi pa kuthamanga kwa magazi kwa omwe atenga nawo mbali. Sikuti anthuwo anali ndi chiwonjezeko chachikulu cha kuchuluka kwa ma antioxidants omwe amapezeka m'magazi awo, komanso anali ndi kuthamanga kwa magazi konsekonse ( 4 ). Zinthu zonsezi zimagwira ntchito yofunika kwambiri pa thanzi la mtima komanso kuchepetsa chiopsezo cha matenda a mtima (choyambitsa chachikulu cha imfa m'dzikoli).
Kusankha mkaka wapamwamba kwambiri
Zili bwino kudya mkaka pa zakudya za ketogenic? Inde, ndi chenjezo: muyenera kuziyika bwino. Anthu omwe ali ndi vuto la lactose kapena omwe ali ndi vuto la m'mimba kuchokera ku mkaka amapewa bwino.
Ngakhale mutazolowera kuwona maphikidwe a cheesecake omwe amayitanitsa tchizi cha kirimu kapena kirimu wowawasa, kudzazidwa kwa cheesecake kumagwiritsa ntchito batala ndi zonona zonona. Posankha zosakaniza zanu, onetsetsani kuti mwasankha zinthu zapamwamba kwambiri. Sankhani mkaka wodyetsedwa ndi udzu ngati nkotheka.
Zakudya zamkaka zodyetsedwa ndi udzu zili ndi kuchuluka kwa omega-3 fatty acids ndi CLA (conjugated linoleic acid). Zakudya ziwirizi ndizofunikira kuti muchepetse kutupa, kulimbikitsa kuchepa thupi, komanso kuwonjezera mphamvu za minofu. Ngati mtengo uli wovuta, yesani kugula zinthu zanu pa intaneti kuchokera ku Amazon m'malo mogula zakudya zathanzi.
Mwamwayi, zosakaniza ziwiri za mkaka mu njira iyi ndi njira ziwiri. tikupangira chiyani. Sitimalimbikitsa mafuta ochepa kapena opanda mafuta (omwe nthawi zambiri amakhala ndi chakudya). Timalimbikitsa zosankha zonse m'malo mwake, zomwe zimapangitsa batala ndi kirimu wokwapulidwa kukhala zosankha zabwino. Zosakaniza ziwirizi zili ndi ziro carbohydrate ndipo zimadzaza ndi mafuta abwino, okhuta anyama. Butter yekha ali ndi magalamu 12 amafuta okwana pakutumikira, zomwe zimakuthandizani kuti mukhale mu ketosis.
Kusankha zipatso za ketogenic
Ngati muwerenga Chinsinsichi ndikuganiza kuti muyenera kudumpha msuzi, tiyeni tiwunikenso mwachangu. zipatso za ketogenic.
Msuzi wothira pa cheesecake umapangidwa kuchokera ku raspberries. Ngakhale zipatso nthawi zambiri zimapewedwa pazakudya za ketogenic chifukwa cha kuchuluka kwa ma carbohydrate, kumwa mabulosi ndikwabwino pang'ono.
Zipatso zimakhala ndi ma antioxidants, olemera muzakudya zam'mimba, komanso shuga wotsika kuposa zipatso zina. Malinga MyFitnessPal, raspberries ali ndi 15 magalamu a chakudya chokwanira, koma chifukwa cha kuchuluka kwa zakudya zamtundu wa fiber, ali ndi magalamu 7 okha a chakudya chamagulu. Amakhalanso ndi ma calories 64 okha pa kutumikira.
Zipatso zina zomwe zili ndi shuga wambiri (monga mango kapena mavwende) zimakhala ndi shuga wambiri kuwirikiza kanayi umene ungapeze m’zipatso. Apanso, zipatso ziyenera kudyedwa pang'onopang'ono pazakudya za ketogenic. Koma ngati mukudya mchere wa keto, mutha kupindula nawo.
Low Carb Keto Cheesecake
Kuphatikiza pa kukhala otsika carb ndi ketogenic, Chinsinsi cha keto cheesecake ichi ndikutsimikiza kupititsa patsogolo thanzi lanu m'njira zosiyanasiyana. Nthawi ina pamene simudziwa kuti ndi mchere wotani womwe ungagwirizane ndi zolinga zanu zaumoyo, yesani njira iyi.
Cheesekeke yokoma ya keto iyi idzakhala yabwino kwambiri pazantchito zanu kapena kusonkhana kwabanja. Sikuti amangokoma mwamtheradi, ndi zosavuta kupanga. Msuzi wa Rasipiberi Kirimu wothira pamwamba ndi chokometsera, chochepa cha carb chowonjezera chomwe chimasangalatsa aliyense amene amasangalala ndi kagawo.