Keto chingwa recipe yakagadzirwa nezvinhu zviri nyore

Kana uri kutevera a ketogenic kudya, ungafunga kuti chingwa chapera mukudya kwako.

Chimedu chimwechete chechingwa chena chine 15 magiramu ehuwandu hwemakhahydrates uye anenge asina fiber ( ¹ ) Kunyange chingwa chegorosi, kunyange chine mapuroteni akawanda uye fiber, inoumbwa ne67% makhahydrates ( ² ) Pakudya kwe ketogenic, makabhohaidhiretsi anowanzo verengera 5-10% yemacalorie akazara. Kune vanhu vazhinji, iyo inenge 20 kusvika ku50 gramu pazuva. Mafuta uye mapuroteni anofanirwa kuita 70-80% uye 20-25% yehuwandu hwemacalorie, zvichiteerana.

Mune mamwe mazwi, sangweji imwe chete, ine zvimedu zviviri zvechingwa chena, ichabvisa ese macarbohydrate ekudya aunogona kudya muzuva rimwe.

Kana iwe uri kuyedza kuchengetedza yako carb count yakaderera, chitoro chakatengwa chingwa chiri kunze kwekudya kwako. Nekudaro, nehupfu husina guten-husina hupfu hwakaita sehupfu hwekokonati uye hupfu hwearumondi huchiwedzera kufarirwa, kune akawanda akaderera carb chingwa mabikirwo aripo.

Ichi keto chingwa chakaderera carb uye chakazara nemafuta ane hutano. Nemagiramu mashanu chete emambure carbs pachidimbu, zvinomwe zvinoshandiswa, uye magiramu manomwe emapuroteni, iyi resipi inogutsa chero chishuwo checarb ichikuchengeta iwe uchifamba. ketosis.

Chii chaunoda kugadzira keto hupfu hwemuarumondi chingwa

Mazhinji keto kana paleo mabikirwo echingwa ane zvakasiyana-siyana zvakaoma-ku-kuwana zvigadzirwa, zvakadai se psyllium husk poda kana flaxseed powder. Nerombo rakanaka kwauri, iyi resipi ine zvinotevera zviri nyore-kuwana-zvisanganiswa:

• Mafuta avocado (Unogona kuchitsiva nemafuta omuorivhi).
• Hupfu hwealmond.
• Mazai makuru.
• Himalayan gungwa munyu.
• Baking powder.
• Mbeu dzepoppy.

Iwe unozodawo muvhenganisi wemaoko, bepa remafuta, uye pani yechingwa. A food processor haidiwi.

Zvakanakira kubika neupfu hwealmond

Hupfu hwemuarumondi chinhu icho mubiki wese we keto anofanirwa kuve nacho muchitoro mukicheni yavo. Iyo inonyanya kufarirwa mune gluten-isina uye ketogenic yekubika nekuda kwekusiyana kwayo. Iwe unogona kuishandisa mumhando dzakasiyana siyana dzekubika keto, kusanganisira cookies, mukanyiwa wekeke uye kunyange keke rekuzvarwa .

Chinhu chimwe chete chinosanganiswa muupfu hwearumondi maamanda akazara, akakuyiwa pasina ganda rekunze. Kapu imwe ine magiramu makumi maviri nemana emapuroteni, 24 magiramu emafuta, uye magiramu gumi nemaviri efiber ( ³ ) Icho zvakare chitubu chikuru che calcium, mhangura, magnesium, uye iron. Kapu imwe ine 24% yemaitiro ako ezuva nezuva esimbi, iyo yakajairika kushomeka kwekudya uye kushaikwa kwayo ndiko honzeri huru yeanemia ( ⁴ ).

Nekuda kwehuwandu hwefiber nemafuta ane hutano, maarumondi anotendwa kuti anobatsira hutano hwemoyo uye kuderedza njodzi yechirwere cheshuga. Ivo zvakare vanobatsira kuderedza kuzvimba uye oxidative kusagadzikana ( ⁵ ).

Hutano hunobatsira hweavocado mafuta

Makotapeya ndiwo chete michero kuti iwe unogona kunakidzwa nekuwanda pane ketogenic kudya. Avocados akazadzwa nekudya fiber, potassium, uye magnesium. Izvo zvinewo mavhitaminzi A, C, E, K, uye B. Mune zvimwe zvidzidzo, avocados dzakaratidzwa kutsigira hutano hwemwoyo, kudzora uremu, uye kukwegura kwakanaka ( ⁶ ).

Maavocado anoumbwa ne71% monounsaturated fatty acids, 13% polyunsaturated fatty acids, uye 16% mafuta akazara. ⁷ ).

Oiri yekotapeya ndeimwe yezvishoma zviwanikwa zvakazara mukomboni beta-sitosterol. Beta-sitosterol is phytosterol yakaratidzwa kuvharidzira kupatsanurwa kwekenza maseru ( ⁸ ).

Imwe yeakanakisa mabhenefiti ekuwedzera avocado mafuta kune akasiyana ndiro kugona kwayo kuwedzera kutorwa kwezvimwe zvinovaka muviri. Kuwedzerwa kwemafuta, kunyanya oiri yeavocado, inovandudza uye inowedzera kunyura kwecarotenoids, yakakosha antioxidants, mune zvimwe zvekudya ( ⁹ ).

Recipe note: Kana iwe usingakwanise kuwana mafuta ekotapeya muchitoro chako chegirosari, mafuta emuorivhi anoshanda pamwe chete uye ane hutano hwemafuta. Kubatana kwehupfu kunofanira kunge kwakafanana kana iwe uchishandisa mafuta emuorivhi kana mafuta ekotapeya.

Utano hunobatsira mazai

Ichi keto chingwa chine mazai makuru mashanu muchingwa chimwe chete. Mazai ane imwe yeakaderera macalorie ratios uye density yekudya kwechero chikafu ( ¹⁰ ) Iwo akanakisa sosi yemapuroteni, mafuta uye micronutrients inobatsira hutano hwako. Zai guru rine macalorie 71 chete uye rine magiramu anodarika matanhatu eprotein uye asingasviki giramu rimwe remafuta. Iyo yakanaka sosi yevhitamini A, riboflavin, vhitamini B6, phosphorus, uye selenium ( ¹¹ ).

Mazai akambowana rap yakaipa yekuve yakakwira mucholesterol. Izvi zvakaita kuti vanhu vakawanda vadye zvichena zvezai chete, kunyange zvazvo yolk yezai ine kudya kwakawanda. Tsvakurudzo itsva inoratidza kuti mazai anowedzera cholesterol yakanaka (HDL), kwete cholesterol yakaipa ( ¹² ) Mukuwedzera, sainzi yakaratidza kuti mazai haana hukama nekukura kwechirwere chemoyo ( ¹³ ).

Egg yolks uye vachena vakazara ne antioxidants. Mapuroteni akawanda ezai, akadai se ovalbumin, ovotransferrin, uye phosvitin, uye mazai ega, akadai se phospholipids, ane antioxidant properties.¹⁴].

Iyo yakanakisa keto chingwa recipe

Nguva inotevera paunenge uine chido chechingwa chichangobva kubikwa, edza iyi recipe. Zvinotora anenge maminetsi gumi enguva yekugadzirira uye maminitsi makumi mana kubheka, kana kusvika huturu hwatsvukira. Kazhinji, iwe unogona kuzvigadzirira munguva yakazara yemaminitsi makumi mashanu.

Ichi chingwa chisina gluten chinogona kunakidzwa kwekudya kwemangwanani, masikati, kana kudya kwemanheru. Icheke uye uishumire nebhotela yakanyunguduka, fry iyo mangwanani anotevera pachigunwe cheFrench, kana kuti pamusoro payo nesaumoni yakasvuta uye cream cheese kune yakaderera-carb masikati. Kana uine zvasara, ingozvivhara wozvichengeta kwemazuva mashanu.

Keto hupfu hwemuarumondi chingwa

Iwe haufanire kucheka chingwa paunenge uchidya keto. Iyi keto chingwa recipe inzira yakanaka yekuzadza, asi iva nechokwadi chokuti unogara mu ketosis.

• Kubika nguva: 40 minutos.
• Nguva yakazara: 40 minutos.
• Performance: 1 bar (anenge 14 zvimedu).
• Category: Starters
• Imba yekicheni: American.

Zvimwe

• 2 makapu eupfu hwemuarumondi hwakatsetseka, maarmond akachekwa.
• 2 mashupuni ehupfu hwekubika.
• 1/2 teaspoon yeyakanaka Himalayan munyu.
• 1/2 kapu yemafuta emuorivhi kana avocado mafuta.
• 1/2 kapu yemvura yakasvibiswa.
• 5 mazai makuru.
• 1 tablespoon yemhodzi dzepoppy.

Mirayiridzo

Unozoda musanganisi wemaoko, pani yechingwa, uye bepa rekusazora mafuta..

1. Preheat oven kusvika 205º C / 400º F. Vhara pani yechingwa nebepa risina mafuta.
2. Muhombe huru, sanganisa hupfu hwealmond, hupfu hwebibiki, uye munyu.
3. Uchiri kusanganisa, nzvora mafuta emukotapeya kusvikira mukanyiwa wakaoma. Ita tsime kana diki gomba muhupfu.
4. Vhura mazai mutsime. Wedzera mvura uye urove zvose pamwe chete, uchiita madenderedzwa maduku nemuvhenganisi wako mumazai kusvika aita yero uye ane furo. Zvadaro tanga kugadzira madenderedzwa makuru kuti ubatanidze musanganiswa weupfu hwealmond. Ramba uchisanganisa seizvi kusvika zvaita sepancake batter. Yakapfava, yakareruka uye gobvu.
5. Dururira musanganiswa mupani yechingwa, shandisa spatula kuwedzera zvose. Mwaya mhodzi dzepoppy pamusoro. Bika kwemaminetsi makumi mana panzvimbo yepakati. Zvichave zvakaoma kubata, kusimudzwa uye goridhe kana zvaitwa.
6. Bvisa muchoto wosiya kuti zvizorore kwemaminitsi makumi matatu kuti zvitonhore. Zvadaro unmold uye ucheke kuita zvidimbu.
7. Chengetedza mumudziyo usingapindi mhepo mufiriji kwemazuva anosvika mashanu.

Nutrition

• Chikamu saizi: pachikamu.
• Calories: 227.
• Mafuta: 21 g.
• Carbohydrate: 4 g.
• Fibre: 2 g.
• Mapuroteni: 7 g.

Palabras clave: keto hupfu hwemuarumondi chingwa.