4 Ingredient Yakaderera Carb Cloud Bread Recipe

Unoda kudya chingwa zvakanyanya here? Usanetseka, hausi wega.

Nekuti kudya kwe ketogenic kunoreva kudya macarbs mashoma, ungangove wakataura zvine hunyoro uye zvinosuruvarisa kune zvaunofarira carbohydrate-yakatakura chikafu, kusanganisira chingwa.

Asi zvino unogona kudya chingwa zvakare.

Kunyange zvazvo chingwa chakaderera che carb chingaita se oxymoron, iwe uchine nguva yekuchinja maonero iwayo, uye ndizvo chaizvo izvo recipe iyi ndeye. Fluffy uye zvinonaka, ichi chingwa chemugore, dzimwe nguva chinonzi oopsie chingwa, chinongori 0,4 magiramu emacarbohydrates, zvichiita kuti ive yakakwana kutsiva yako yaunofarira burger bun kana sandwich.

Haisi chete gore chingwa ketogenic, inotakurwa nemafuta uye mapuroteni, uko mazhinji emakoriyumu anofanira kubva. Nezvingo zvina zvinongedzo uye nguva yekubika yehafu yeawa chete, iyi iresipi yakanaka kune chero munhu ari pa low carb chikafu.

Uyezve, ichi keto chingwa chine hutano hwakati wandei senge mapuroteni, mafuta ane hutano, uye zvimwe zvakawanda zvinovaka muviri. Zvichiri nani, zvinobatsira kurwisa zvishuwo zvecarb, zvichikutendera kuti unakirwe nechikafu chaunoda uchigara muketosis.

Kunyangwe iri yekutanga kana yegumi nguva yawagadzira ichi chingwa-sechisikwa, iyi resipi iri nyore ichava imwe yezvaunofarira. Uye haina hupfu, kana hupfu hweamanda. Unongova musanganiswa wezai jena waunobika.

Keto cloud bread inobatsira

  • Ine isingasviki giremu imwe yemacarbohydrates.
  • Inotakurwa nemafuta ane hutano akazara.
  • Hazvidi zvinotapira.
  • Icho chinotsiva chikuru chezvimwe zvikafu zvaungazofanira kucheka.
  • Iyo haina gluten.

Imwe bhenefiti yakawedzerwa ndeyekuti zviri nyore kwazvo kuita. Unongoda mazai mahombe matatu, chizi chekirimu chakapfaviswa kusvika patembiricha yemumba, kirimu yetartar, munyu, bepa rekusazora mafuta, uye bepa rekubikisa. Chingwa chegore chinoda maminitsi gumi chete ekugadzirira nguva uye maminitsi makumi matatu muchoto, nguva yakazara yemaminitsi makumi mana haisi yakawanda yekunakidzwa nechingwa chinonaka.

Ine isingasviki giremu imwe yemacarbohydrates

Ichi chingwa hachisi chiedza chete, chemhepo uye chinonaka zvakakwana, asi chine pasi pehafu yegiramu ye net carbs. Kuti ugare mu ketosis, vanhu vazhinji vanoyera pakati pe20 ne50 magiramu emambure carbs pazuva. Nechidimbu chimwe chechingwa chena, icho chine 20 gramu emakabhohaidhiretsiIzvi zvinowanzoreva kutaura zvakanaka kune ketosis munguva pfupi.

Kunyangwe ichi chingwa chegore chisina zvachose carb-isina, chiri padyo.

Inopfuura hafu yemakori muchidimbu chimwe nechimwe inobva kumafuta. Mapuroteni anoita 40% yemakoriyumu ako ese uye macarbohydrates ari pasi pe10%.

Kunyangwe iwe uchada tarisa mazinga ako eketone Kuti uwane yako formula yekupinda ketosis, mutemo wakanaka wechigunwe ndewe 60% mafuta uye 35% mapuroteni, ine macarbohydrates akazara akapoteredza 5%.

Inotakurwa nemafuta ane hutano akazara

Chakavanzika che keto cloud bread ndechekuparadzanisa mazai evha kubva kune machena. Paunorova machena ezai nekumhanya kukuru, inoumba nhongonya yakaoma kunge meringue, ichipa chiedza, semakore-yakabikwa kana yakabikwa.

Nekune rimwe divi, kubatanidza cream cheese nemusanganiswa we zai yolk ndiko kunopa chingwa chegore chiyero chine hutano chemafuta akazara.

Kare zvainzi ndizvo Mafuta akaguta vakanga vasina hutano, asi iye zvino vanoonekwa sevanokwanisa kudzorera uye vanogona kudzivirira zvimwe zvirwere zvisingaperi, pamwe nekuvandudza hutano hwemwoyo wose ( 1 ).

Kunyange zvazvo mafuta akazara akave akabatanidzwa kune yakakwirira cholesterol uye njodzi yehosha yemwoyo munguva yakapfuura, tsvakurudzo yemazuva ano inoratidza kuti zvidzidzo izvi zvaiva nezvikanganiso zvakawanda ( 2 ) Muchokwadi, mushure mekupokana Seven Country Study ye1970s ( 3 ), izvo zvakakonzera kusvibiswa kwemafuta akazara neAmerican Heart Association, kushandiswa kweAmerica kwemarudzi ose emafuta kwakaderedzwa ne25%. Zvichakadaro, kufutisa muUnited States kwakawedzera nekaviri munguva imwe cheteyo.

Saka zviri pachena kuti chimwe chinhu hachina kuwedzera.

Nhasi, pfungwa ndeyokuti ishuga nemacarbohydrates, kwete mafuta, anokonzera kuzvimba, kusaenzana kwehomoni, uye kufutisa. Kuderedza makhahydrates uye kuwedzera kudya kwako kwemafuta ane hutano kunogona kutungamirira kumwoyo une utano, pakati pezvimwe zvinobatsira pautano.

Nzvimbo huru dzemafuta akazara ndeye Ruomba, nyama tsvuku yakadyiswa nouswa, the kokonati mafuta, mazai, mafuta emuchindwe uye cocoa butter.

Hazvidiwi zvinotapira

Mafungiro akajairika pamusoro pechingwa chegore ndechekuti unofanirwa kutapira neshuga inotsiva, senge stevia kana uchi. Vamwe vanozvidza chingwa chegore nokuda kwechikonzero ichochi, vachipokana kuti “shuga ishuga” uye kuti, nokuda kwaizvozvo, vanhu vangava nani pakudya chingwa chaicho.

Asi chizi chekirimu, kwete chinotapira, chinopa chingwa chegore chinonaka. Iko hakuna zvinotapira zvinoonekwa mune iyi resipi. Mamwe maresiphi akasiyana anogona kudaidza sour cream, Greek yogati kana cottage cheese panzvimbo yekrimu chizi, kana kubikira poda pachinzvimbo chekirimu yetartar. Zvisinei nekuti iwe unosarudza kuigadzirira sei, iyo yekuwedzera sweetener inosarudzika uye haina kumbobvira yadikanwa.

Kana ukasarudza kuwedzera sweetener, unogona kufunga nezvechingwa chegore seyakaderera-carb dessert, senge shortbread cookies. Iva nechokwadi chekushandisa a keto-ushamwari sweetener, uye sarudza sweetener ine zvishoma zvinokanganisa shuga yeropa, senge stevia.

Zvinotora isingasviki awa kuita

Chimwe chezvinhu zvakanakisa nezve resipi iyi inokurumidza kuita. Kubva pakutanga kusvika pakupedzisira, zvinongotora anenge maminitsi makumi mana nemashanu, uye yakawanda yenguva iyoyo hovhoni yako ichiita basa. Sezvo iri nyore kugadzira, funga kugadzira batch hombe. Nenzira iyi unogona kuishandisa vhiki rese kwekudya kwemasikati kana snack.

Chiyeuchidzo chinokurumidza nezvemukaka

Hongu. Zvigadzirwa zvemukaka zvine shuga (lactose), asi cream cheese yakaderera mu lactose pane zvimwe zvigadzirwa zvemukaka, zvichiita kuti ive keto-friendly dairy option.

Paunotenga zvigadzirwa zvechingwa chegore, ita sarudzo dzakakodzera. Kana zvichiita, sarudza organic yakazara-fat cream cheese.

Kunyange zvazvo organic patured dairy inogona kudhura kudarika zvigadzirwa zvemazuva ose, zvakakosha. Zvigadzirwa izvi zvine huwandu hwepamusoro hweCLA uye omega-3 fatty acids, iyo inobatsira kusimudzira uremu uye kuwedzera simba remhasuru. 4 ).

Icho chinotsiva chikuru chezvimwe zvikafu zvaungazofanira kubvisa

Zvakajairika kuti uve nechido chekudya chaunoda senge pizza, hamburger, uye masangweji. Kana iwe uri pakudya kwe keto, kiyi yekutsvaga inowirirana, isina zviyo keto inotsiva yezviyo zvaunofarira zvingwa zvaunopotsa.

Ketogenic kudya mazano ekushandisa cloud bread

Tarisa uone idzi dzinonakidza uye dzinonaka nzira dzekushandisa cloud bread mumalunch, masnacks, uye keto chikafu.

Keto burgers uye masangweji

Paunenge uchida sandwich chingwa, shandisa cloud bread. Iwe unogona pamusoro payo nemayo uye bhakoni kune keto BLT sandwich.

Cloud bread zvakare inopa yakaderera carb inotsiva hamburger bun chingwa.

Keto pizzas

Dzorera pepperoni pizza nechingwa chakatsetseka. Ingo pamusoro payo nematomatisi muto uye mozzarella. Iwe unogona ipapo kuigocha muchoto kana kurega cheese ichinyunguduka muchoto chetoaster. Icharavira zvinoshamisa!

Keto taco chips

Pane zvinhu zvakawanda zvaunogona kuisa muchingwa chegore ichi zvekuti chinokuyeuchidza nezve tortilla.

Sungai mamwe mazai makuru uye chorizo ​​​​yekudya kwemangwanani taco isingakubudisi mu ketosis.

Kutevera ketogenic kudya kunofanira kunakidza. Kudya kwe keto kunobatsira kuderedza uremu, kujeka kwepfungwa, uye huwandu hwe zvimwe zvakanaka. Nekudaro, iyo yakakura bhenefiti yekudya ketogenic ndeyekuti inoita kuti unzwe zvakanaka.

Uye kunzwa zvakanaka hakufanire kubvisa izvo zvekudya izvo zvaunoda zvakanyanya kubva mukudya kwako.

Zvakanaka chaizvo kunakidzwa nekudya keto nguva nenguva, kunyangwe a cheesecake kana a biscuitAsi dzimwe nguva chaunosuwa zvakanyanya chingwa.

Uye ikozvino, neiyi resipi, unogona kunakidzwa nayo muasingasviki maminetsi makumi mana.

4 Ingredient Ketogenic Cloud Bread

Ichi chingwa chakaderera chegore, chinonziwo "oopsie chingwa," chine zvinhu zvina chete, zvine keto-hushamwari, uye ine isingasviki hafu yegiramu yenet carbs.

  • Nguva yekugadzirira: 10 minutos.
  • Nguva yekubika: 30 minutos.
  • Nguva yakazara: 40 minutos.
  • Performance: 10 zvidimbu.
  • Category: Kudya kwemangwanani.
  • Imba yekicheni: American.

Zvimwe

  • 3 mazai, patembiricha yekamuri.
  • 3 tablespoons of softened cream cheese.
  • 1/4 teaspoon cream ye tartar.
  • 1/4 teaspoon munyu.
  • 1 tablespoon ye unflavored whey protein powder (optional).

Mirayiridzo

  • Preheat oven kusvika 150º C / 300º F uye vhara mapepa maviri ekubikira nebepa risina girizi.
  • Nyatsoparadzanisa mazai machena kubva kune mazamu. Isa machena mundiro uye mayoki mune imwe.
  • Mundiro yezai rezai, wedzera cream cheese uye sanganisa nemaoko musanganisi kusvika zvakanaka.
  • Mundiro yevachena mazai, wedzera kamu cream yetartar uye munyu. Uchishandisa musanganisi wemaoko, sanganisa nekumhanya kukuru kusvika mapikisi akaomarara aita.
  • Shandisa spatula kana chipunu kuti uwedzere zvishoma nezvishoma musanganiswa we yolk kune vachena vezai uye uvasanganise zvakanyatsonaka kusvikira pasina mitsetse yakachena.
  • Spoon musanganiswa papepa rakagadzirwa rekubikira 1,25-1,90 inches kureba uye anenge masendimita mashanu kubva pane.
  • Bika pachigadziko chepakati chevheni kwemaminitsi makumi matatu, kusvikira kumusoro kwakanyanyisa.
  • Rega kutonhorera, ivo vangangoputika kana iwe ukazvidya zvakananga kubva muchoto, uye unakirwe.

Nutrition

  • Chikamu saizi: 1 chidimbu.
  • Calories: 35.
  • Mafuta: 2.8 g.
  • Carbohydrate: 0,4 g.
  • Mapuroteni: 2,2 g.

Palabras clave: low carb cloud bread.

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