90-yechipiri keto chingwa recipe

Kana iwe waifunga kuti kutevera ketogenic kudya kwaireva kuti waifanira kurega zvinhu zvakanaka muupenyu, funga zvakare. Kana iyi inguva yako yekutanga kuedza kudya kwakaderera koriori, chingwa ndicho chinhu chekutanga chaunotanga kupotsa. Neraki, iyi yakaderera carb 90-yechipiri chingwa recipe inokufadza iwe uye ichakuchengeta iwe munzira kwayo.

Shandisa iyo kutsiva sandwich chingwa, toast, Chirungu muffin, kana chero. Uye sezvo zvichitora masekonzi makumi mapfumbamwe chete mumicrowave, iwe unenge uchida kuwedzera iyi yakaderera carb keto resipi kune yako yemazuva ese maitiro.

Iyo yakapfuma, buttery mouthfeel ichakutora iwe kudzokera kumazuva akanaka ekudya chingwa, pasina spike inotevera mushuga yeropa uye kudonha kwesimba.

Ichi chingwa che microwaveable chine maviri chete net carbs, saka haufanirwe kunetseka nezve yako carb count.

Ichi chingwa chinokurumidza uye chiri nyore ndeichi:

• Nyoro.
• Fluffy.
• Sravana Sameeralu Serial XNUMXth Hot.
• Butter.
• Sugarfree.
• Pasina gluten.

Zvinonyanya kusanganisa muchingwa ichi che90-sekondi ndezvi:

• Hupfu hwealmond.
• Harinacoconut.
• Mazai.
• Butter kana ghee.

Zvingasarudzwa Zvinongedzo:

• Ketogenic macadamia nut butter, kutsiva nzungu ruomba.
• 1 pini yesinamoni
• 1 teaspoon sesame kana flaxseed.
• Mbeu dzebagel.
• Garlic upfu.
• 1 pini yemunyu.

3 Hutano hunobatsira hwechingwa chemakumi mapfumbamwe-chechipiri

Hapana chikonzero chekusiya chingwa pane keto diet. Ichi chingwa che-keto-hushamwari chine huwandu hwehutano hunobatsira nekuda kwezvakanaka zvinosanganisa zvirimo.

# 1: Inotsigira Hutano Hwouropi

Wakanga uchiziva here kuti kunyange gluten-isina uye paleo chingwa chinogona kupinza shuga muropa rako uye kukonzera kudonha kukuru kwesimba?

Izvi zvinodaro nekuti mazhinji echingwa chinowanikwa pamasherufu ezvitoro zvine macarbohydrates akawanda uye ane mafuta anosimudzira uropi. Saka havana nzvimbo pane yakaderera carb kudya.

Pane kudaro, ita ichi chikafu chiri nyore keto neupfu hweamondi, hupfu hwekokonati, uye mazai emahara. Zvese izvi zvinongedzo zvinoita kuti shuga yako yemuropa irambe yakagadzikana uye nekukubatsira kudzinga mhute yehuropi.

Mazai anonyatsozivikanwa nokuda kwehuwandu hweprotein, asi iyo haisi iyo chete inobatsira. Muchokwadi, mazai isimba rekudya kana zvasvika pakudya kwehuropi.

Ndivo tsime guru re choline, chikafu chakakosha mukukura kwehuropi nekushanda ( ¹ ).

Choline inotsigirawo kuisa pfungwa uye kudzidza ( ² ), izvo zvinoita kuti ive yakakosha musanganiswa wekuita kwekuziva, zvisinei nezera rako.

Asi handizvo zvoga: Mazai anewo zvakawanda zvakasiyana-siyana zvevhitamini B, kusanganisira folate, biotin, riboflavin, pantothenic acid, uye B12. B mavhitaminzi akakosha kune hutano hwehuropi uye kukura kwehupenyu hwako hwese ( ³ ).

Tsvagiridzo inoratidza kubatana pakati pekushaikwa kweB12 uye kuderera kwekuziva kune vakwegura ( ⁴ ) Iwe unogona kubatsira kunonoka kuchembera kwehuropi nekudya kwakawanda kwakapfuma muB mavitamini semazai.

Tichitaura nezvekuchengeta uropi hwako hudiki, chimwe chinhu chinowanikwa mumabikirwo eketo akawanda ifurawa yealmond, ine vhitamini E. Vitamin E ine simba re antioxidant iro riri kudzidzwa nekuda kwekubatsira kwaro pakuziva muvanhu vane chirwere cheAlzheimer. ⁵ ) ( ⁶ ).

# 2: Inotsigira hutano hwemaziso

Digital zvishandiso, magetsi ekugadzira, uye kunyange zuva - maziso ako anogara achipikiswa. Kunyange zvazvo aya manyuko echiedza chebhuruu angaratidzika kuva asingadzivisiki, kuchine tariro yokuponesa meso ako.

Lutein uye zeaxanthin ndiwo phytochemicals inopa michero nemiriwo matani eyero neorenji. Iwe unogonawo kuzviwana muhuwandu mumazai evha.

Lutein uye zeaxanthin inoshanda seakasimba antioxidants anobatsira kudzivirira muviri wako kubva kune emahara radicals. Akawanda emahara radicals anogona kukonzeresa kukuvara kwesero zvinotungamira kuzvirwere zvakaita segomarara uye kuderera kwekuziva kwakabatana nezera.

Asi lutein uye zeaxanthin zvakanyanya kunaka kune maziso ( ⁷ ).

Ivo havango chengetedza maziso ako kubva pakukuvadzwa kwechiedza nekusefa mwenje webhuruu ( ⁸ ), asi inogonawo kubatsira kuvadzivirira kubva kuzvirwere zvemaziso zvine zera senge macular degeneration uye cataracts ( ⁹ ) ( ¹⁰ ) ( ¹¹ ).

Mazai zvakare anoshamisa bioavailable, saka kwete chete kuti iwe uchawana yakanaka dosi ye antioxidants, asi iwe zvakare uchawana dosi iyo muviri wako unogona kutora uye kushandisa. ¹² ).

Kudya zai pazuva kunowedzera mazinga e lutein uye zeaxanthin ( ¹³ ) Uye icho chingori chikamu chimwe chechingwa che90-sekondi.

# 3: Inotsigira immune system

Kana iwe uchigara wakaneta kana kugara uchitonhora, immune system yako inogona kuda kukwidziridzwa.

Sezvineiwo, haufanirwe kushandisa mazana emadhora pazvishongedzo kana uine chikafu chakakora paruoko.

Kokonati chimwe chezvokudya zvakanakisisa zvehutano hwekudzivirira zvirwere.

Mafuta eCoconut kunyanya anozivikanwa kurwisa mabhakitiriya ane njodzi uye neayo anti-inflammatory effects ( ¹⁴ ) ( ¹⁵ ).

Kokonati zvakare yakapfuma mune yepakati cheni triglycerides (MCTs), iyo iri kudzidzwa kune yavo inogona kurwisa cancer. ¹⁶ ).

Maarumondi chimwe chikafu chinokurudzira immune system nekuda kwe manganese ayo. Manganese inotsigira kugadzirwa kweakasimba antioxidant inonzi SOD (superoxide dismutase) inodzivirira nzvimbo dzekugadzira simba mumasero ako, anozivikanwawo semitochondria. [¹⁷].

Mitochondria inobatsira kushandura chikafu chaunodya kuita simba rinoshandiswa nemuviri wako kushanda. Kana mitochondria yako isiri kushanda zvakaringana, iwe unenge wakaneta, usimbe, uye kashoma kurwisa mavhairasi uye mabhakitiriya.

Iyo vhitamini E mumaarumondi yakaratidzawo kutsigira hutano hwekudzivirira zvirwere, kunyanya kune vakwegura ( ¹⁸ ) ( ¹⁹ ) Iyi ine simba antioxidant inoshanda kuchengetedza uye kuwedzera kutaurirana pakati pemasero ako uye kuwedzera hutano hwekudzivirira nekurwisa mabhakitiriya nemavhairasi ( ²⁰ ).

Hupfu hwemuarumondi zvakare hwakanakisa sosi yekudya fiber, mapuroteni, uye monounsaturated mafuta, pamwe nekuve yakaderera mumacarbohydrates.

Hazvina kuipa kune chidimbu che ketogenic almond flour bread!

Iyi yakaderera carb chingwa resipi ndeyechokwadi ichave yakarova mumba mako uye ine chokwadi chekuva yako yekuenda-kune sarudzo kana uchishuvira sandwich. Ishandise kune yako yaunofarira zai remangwanani sandwich, rizadze nemafuta emuorivhi uye gungwa munyu, kana kuita batch nekukurumidza usati washanda mangwanani kuti udye mukati mezuva.

Ingoiputira mu toaster uye wedzera cheddar yako yaunofarira kana cream cheese pamusoro. Kana kuti pamwe, edza nazvo inonaka avocado pesto muto. Ichave nyore kuve imwe yako yaunofarira yakaderera carb mabikirwo.

90 yechipiri chingwa

Ichi chingwa che 90-second keto chinokurumidza uye chakagadzirira mumicrowave mumasekonzi mashoma. Nezvishoma zvishoma zvinoshandiswa, furawa yearumondi, mazai, uye bhotela, iwe unenge uchifarira mangwanani chizi uye toast pasina nguva.

• Nguva yakazara: 5 minutos.
• Performance: 1 chimedu
• Category: vokuAmerica.

Zvimwe

• 2 tablespoons eupfu hwealmond.
• 1/2 kikapu yehupfu hwekokonati.
• 1/4 teaspoon yekubika hupfu.
• 1 zai.
• 1/2 chipunu chemafuta akanyunguduka kana ghee.
• 1 chipunu chemukaka usina shuga wesarudzo yako.

Mirayiridzo

1. Sakanidza zvose zvinoshandiswa mumudziyo muduku uye urove kusvikira watsetseka.
2. Zora 8 × 8 cm / 3 × 3-inch microwave-yakachengeteka girazi ndiro kana pani ine bota, ghee, kana kokonati mafuta.
3. Dururira musanganiswa mundiro yakanatswa mafuta kana mold uye microwave yakakwirira kwemasekonzi makumi mapfumbamwe.
4. Nyatsobvisa chingwa kubva mundiro kana girazi mold.
5. Cheka chingwa, gadzira, uye unyunguduse bhotela pamusoro, kana uchida.

chitsamba

Kana iwe usina microwave kana usingafarire kuishandisa, edza kufrysa batter nemafuta mashoma, ghee, kana kokonati mafuta mu skillet. Recipe yakafanana. Zvinotora nguva imwechete yekugadzirira, uye zviri nyore, iwe chete unenge uine maitiro akasiyana uye nguva yekubika.

Nutrition

• Chikamu saizi: 1 chimedu
• Calories: 217.
• Mafuta: 18 g.
• Carbohydrate: 5 g (2 g net carbs).
• Fibre: 3 g.
• Mapuroteni: 10 g.

Palabras clave: 90 yechipiri keto chingwa.