Chinsinsi cha kirimu chokwapulidwa cha keto chonenepa komanso cholemera

Zakudya zonona ketogenic pafupifupi zabwino kwambiri kuti si zoona pankhani mchere ndi zakudya za ketogenic. Zimangofunika zosakaniza ziwiri, koma mukhoza kuzibisa m'njira zopanda malire. Lilinso ndi mafuta athanzi (omwe amakuthandizani kuti mukhalemo ketosis) ndipo zimatenga zosakwana mphindi zisanu kukonzekera.

Keto Whipped Cream Wopanga Kunyumba ndiwokoma komanso wosunthika. Mutha kuwonjezera zokometsera zosiyanasiyana kwa izo kapena kugwiritsa ntchito ngati topping pazakudya zambiri. Mukhozanso kugwiritsa ntchito kupanga zakudya zopatsa thanzi.

Posankha zonona zonona kuchokera ku ng'ombe zodyetsedwa ndi udzu, mukuwonjezeranso thanzi lazakudya zanu za keto, makamaka pankhani yamafuta athanzi, mavitamini, ndi mankhwala ena opindulitsa a antioxidant.

Ng'ombe zodyetsedwa ndi udzu zimapereka nyama yopatsa thanzi komanso mkaka wopatsa thanzi, zomwe zimapangitsa kuti mchere wa keto uwu ukhale wabwino kwambiri pazakudya zotsika kwambiri komanso thanzi lanu lonse. Mafuta a ng'ombe amasintha pamene zakudya za ng'ombe zikusintha, zomwe zimapangitsa kuti mafuta amtundu wodyetsedwa ndi udzu azikhala omega-3s ndi CLA. ¹ ).

Ndi magalamu opitilira 5 amafuta okwana pasupuni imodzi (ndi zero net carbs), Chinsinsi cha kirimu chokwapulidwa cha keto ndi chopatsa chidwi chochepa cha carb.

Pali zosakaniza ziwiri zokha mu kirimu chokwapulidwa cha keto

• Udzu wodyetsedwa heavy cream
• Ketogenic sweetener ngati erythritol o stevia.

Ngati mukufuna kusunga Chinsinsichi monga chokometsera, chosalowerera ndale chomwe chimagwirizana bwino ndi zakudya zosiyanasiyana, ingogwiritsani ntchito ziwirizi.

Chinsinsi chomwe chili pansipa chikuwonetsa stevia, koma pali zotsekemera zambiri zopanda shuga zoyenera pazakudya za keto. Odziwika kwambiri ndi erythritol (Swerve ndi mtundu wodziwika bwino) ndi zipatso za monk. Komanso ndi zokoma.

Stevia amatha kukhala owawa nthawi zina, koma popeza erythritol ndi mowa wa shuga, amakoma mofanana ndi shuga. Si 100% yamafuta amkaka.

Ndikosavuta kusinthanitsa erythritol ndi shuga mu chiŵerengero cha 1: 1. Stevia ndi monk zipatso ndizotsekemera kwambiri kuposa shuga, kotero mumafunika zochepa kuti mukhale ndi mapeto okoma. Pali ma chart angapo otembenuka omwe akupezeka pa intaneti, koma kubetcherana kwanu ndikuwunika mtundu womwe mumagwiritsa ntchito ndikupeza malingaliro ake enieni.

Ngati mumakonda kukoma kosawoneka bwino koma kolemera kuposa zonona zotsekemera, onjezerani kukhudza kwa vanila koyera. Ngati mukufuna kupitiliza, onjezerani ufa wa koko wakuda kuti mupange mtundu wa keto wa chokoleti. Mutha kuyesanso kuigwedeza motalika kuti mupange nsonga zolimba ndikupanga keto chokoleti mousse.

Ganizirani kuwonjezera sinamoni ku kirimu chokwapulidwa ngati mukukwera keto dzungu pie kapena njira ina iliyonse yotsekemera ya dzungu. Ngati ili nthawi yatchuthi, onjezerani dontho limodzi kapena awiri amafuta a peppermint ndikuphimba chokoleti chotentha cha keto ndi iye.

Ubwino wa udzu wodyetsedwa ndi heavy cream

Ubwino wa zonona zodyetsedwa ndi udzu ndizambiri kuposa mapindu a heavy cream wamba. Ngakhale zonona wamba zimapereka mavitamini ndi calcium, posankha zonona zodyetsedwa ndi udzu, mumapeza gwero labwino lamafuta, kuthandizira chilengedwe, ndikusankha zakudya zamunthu ( ² ).

# 1: wolemera mu calcium

Mofanana ndi mkaka wambiri, heavy cream imakhala ndi calcium yambiri. Ichi ndi chopatsa thanzi chothandizira kukula ndi kusamalira mafupa athanzi, ndipo chingathandizenso kuchepetsa chiopsezo cha matenda monga osteoporosis ndi fractures fupa. Calcium yawonetsedwanso kuti imachepetsa chiopsezo cha miyala ya impso ndi mavuto okhudzana ndi impso ( ³ ) ( ⁴ ).

# 2: Mavitamini ndi mchere wambiri

Chonona cholemera chochokera ku ng'ombe zodyetsedwa ndi udzu chimakhala ndi mavitamini ambiri kuposa mkaka wamba wa chimanga. Zili choncho chifukwa ng’ombezi zikudya msipu wobiriwira. Zakudya za udzu zimasintha kapangidwe ka mkaka wopangidwa.

Zakudya zamkaka zokhala ndi udzu ndi gwero labwino la vitamini A ndi vitamini D, zonse zomwe zimapatsa antioxidants kuti zithandizire kukonza thanzi lanu lonse. Vitamini A ndi wothandiza polimbana ndi matenda, kupewa matenda, komanso kukonza thanzi la maso powapangitsa kuti azitha kusintha kusintha kwa kuwala. Vitamini D ndi wofunikira kuti chitetezo chamthupi chizigwira bwino ntchito komanso kukula kwa mahomoni ( ⁵ ) ( ⁶ ) ( ⁷ ).

# 3: Ubongo umagwira ntchito bwino

Kirimu wolemera kuchokera ku ng'ombe zodyetsedwa ndi udzu ndi gwero lambiri la choline ndi omega-3 fatty acids ( ⁸ ). Choline ndi michere yofunika kwambiri muubongo ndi dongosolo lamanjenje, kugwira ntchito kwa kukumbukira, kukhazikika kwamalingaliro, komanso kuwongolera minofu ( ⁹ ). Omega-3s ndi mafuta a polyunsaturated omwe ndi ofunikira kwambiri odana ndi kutupa omwe amathandiza kuti ubongo uzigwira ntchito komanso thanzi la mtima. ¹⁰ ).

Njira zambiri zosangalalira ndi keto kukwapulidwa kirimu

Kirimu wokwapulidwa siwongowonjezera maswiti kapena ma dessert. M'malo mwake, mutha kusangalalanso nazo muzakudya zopatsa thanzi. Yesani kolifulawa mac ndi tchizi oyenera keto kapena mkati nyama yankhumba, tchizi ndi dzira casserole. Muli ndi mwayi wongomenya heavy cream popanda zotsekemera ngati mukufuna kupewa zokometsera muzakudya zanu za keto.

Chidziwitso chapadera pazogulitsa zamkaka

Mukaphatikiza mkaka muzakudya zanu, kumbukirani kuti sizinthu zonse zamkaka zomwe zimapangidwa mofanana. Mwaphunzira kale chifukwa chake kuli kofunika kuti nyama zidye udzu, koma ndikofunikira kuganizira zovuta zilizonse zomwe zingayambitse kugaya chakudya.

Ngati muli osagwirizana ndi lactose, pali mwayi woti popeza kirimu wolemera ndi mafuta enieni (ndipo alibe lactose), sichidzasokoneza mimba yanu. Koma izi sizikutsimikiziridwa ndipo muyenera kupitiriza mosamala. Yambani ndi pang'ono kuti muwone ngati mukuchita zoipa musanathire zambiri pa mchere womwe mumakonda wa keto.

Ngati muli ndi ziwengo ku mkaka kapena leche zodzaza, mutha kupita kukasankha wopanda mkaka ngati kokonati kirimu. La mkaka wa kokonati ndi njira yabwino kwambiri ya mkaka yomwe imapereka mafuta athanzi monga MCTs omwe angathandize kuwonjezera mphamvu zanu zowotcha mafuta.

Dziwani momwe mkaka wambiri wa calorie umakhalira. Mutha kuganiza kuti zakudya za ketogenic ndi zopanda mafuta, koma zopatsa mphamvu ndizofunikira pa dongosololi.

Wokhuthala ndi wolemera keto kirimu wokwapulidwa

Sangalalani ndi chovala chokoma chopanda shuga ichi pazakudya zanu zilizonse kapena mudyetse nokha.

• Nthawi Yokonzekera: Mphindi 5
• Kuphika nthawi: N / A
• Nthawi yonse: Mphindi 5
• Magwiridwe: 1 taza
• Gulu: Maphikidwe
• Khitchini: American

Zosakaniza

• 1/2 chikho heavy cream
• Supuni 1 ya stevia kapena ketogenic sweetener yomwe mwasankha
• 1/2 supuni ya tiyi ya vanila (posankha)
• Supuni 1 ya ufa wa kakao (ngati mukufuna)
• Supuni 1 ya collagen (ngati mukufuna)

Malangizo

1. Onjezerani zonona zokwapula ku mbale yoyera, youma kapena chosakaniza choyimira. Mutha kugwiritsa ntchito chosakanizira chamanja ngati mulibe choyimira.
2. Sakanizani pa kutentha kwakukulu kwa mphindi 1-2 mpaka nsonga zofewa zipangidwe.
3. Ndi chosakanizira pa liwiro lapakati, pang'onopang'ono yonjezerani zotsekemera ndikumenya mpaka nsonga zolimba zipangike. Lawani ndikusintha zotsekemera monga momwe mukufunira.
4. Ngati mukugwiritsa ntchito zowonjezera, ufa wa koko, kapena zokometsera zina, onjezerani pang'onopang'ono mutangotha ​​kutsekemera.

Zakudya zabwino

• Kukula kwagawo: 1 supuni
• Manambala: 60
• Mafuta: 6 ga
• Zakudya zamafuta: Zakudya nsi: 0g
• Mapuloteni: 0 ga

Palabras malo: keto kukwapulidwa kirimu