Easy Keto Yakaderera Carb Koliflower Fritters Recipe

Munyika keto, mazai ndimambo kana zvasvika kune yakaderera carb kudya kwemangwanani. Asi dzimwe nguva unoda mazano ekuti uchinje maitiro ako emangwanani ezai zvishoma. Kana iwe uchinetseka kuti chii chaungaita kune yako inotevera Svondo mangwanani brunch, idzi Crispy Cauliflower Fritters yakakura yakaderera-carb, ketogenic dish.

Iri resipi rinogadzira kusvika gumi nemaviri fritters, zvichiita kuti ive yakakwana yekudyisa boka rakakura kana kutonhora nekudya musvondo rese.

Iwo zvakare ane gluten-asina, anonyanya kuenderana, uye anoita yakanakisa appetizer kana side dish ye steak inodyiswa nouswa o low carb inomutsa fry miriwo.

Panzvimbo yemapatata ane starchy uye hupfu hwechinangwa-chese, iyi kamukira inoda hupfu hwemuarumondi neholiflower, maviri keto staples. Paunenge uchinge wagadzirira chikafu ichi chiri nyore asi chinonaka, chichakurumidza kuve chimwe chezvaunofarira.

Zvinhu zvikuru zvekubika iyi ndezvi:

• Upfu hweamondi.
• Koliflower.
• Mazai.
• Queso.

Iyi resipi ndeye:

• Crunchy.
• Kunyaradza.
• Yakaderera mumacarbohydrates.
• Keto inowirirana.
• Inonaka

4 Mabhenefiti ehutano eCauliflower Fritters

Aya makoriflower fritters haasi nyore nyore kugadzira, asi anouya akazara nekunaka kwakawanda uye hutano huzhinji hunobatsira.

# 1: Vanogona kuvandudza mazinga esimba

Kana zvasvika kune dzimwe nzira dzeupfu hweketo, hupfu hwealmond hunotora kukunda. Iyo yakawanda mumafuta ane hutano, mavhitamini, uye zvicherwa zvakaita sevhitamini B2, manganese, uye mhangura ( ¹ ).

Vitamin B2 inobata basa rakakosha muzviito zvakawanda mumuviri wako, kusanganisira kugadzirwa kwesimba, kusikwa kwemasero matsvuku eropa, uye optimal cellular function. ² ).

Manganese nemhangura zvinoshanda pamwe chete kuchengetedza nekusimudzira hutano hwemapfupa. Kushaikwa kwezvinhu izvi zvekutsvaga kwakaratidzwa kuwedzera njodzi yekuva nezvirwere zvisingaperi senge osteoporosis uye atherosclerosis ( ³ ) ( ⁴ ) ( ⁵ ) ( ⁶ ).

# 2: vanogona kuvandudza shuga yeropa

Koliflower ingangove inonyanya kushandiswa uye inodiwa yakaderera carb muriwo pakati pevateveri veiyo ketogenic kudya.

Veggie iyi haingori chitsividzo chikuru chezvimwe zvaunofarira macarbohydrate-rich dishes, kubva mupunga wecauliflower vakakwira cauliflower pizza, kana kunyange chikafu chinonaka uye chine cream che koliflower macaroni uye cheese, asi inokupawo huwandu hwakawanda hwevhitamini C uye vhitamini K ( ⁷ ).

Izvi zvinovaka muviri zvakaratidzwa kuva nemigumisiro yakanaka mukuderedza mazinga ehuga, kuvandudza insulini kuramba, nekudzivirira metabolic syndrome ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

Zvidzidzo zvakaratidza kuti kudya maarumondi, kana hupfu hwemuarumondi, kunogona kudzikisa mwero we insulin muropa. Hupfu hwemaarumondi ine yakaderera glycemic index (GI), iyo inoita kuti ive yakakwana kwete chete kune vanhu vanoedza kuchengetedza ketosis, asiwo kune avo vari kunetseka nechirwere cheshuga. ¹¹ ).

# 3: vanogona kusimudzira hutano hwemoyo

Maarumondi chimwe chezvakanakisa chikafu chekudya kana zvasvika pakutsigira yako yemoyo system.

Hupfu hwemuarumondi isimba remonounsaturated fatty acids (MUFA). Tsvagiridzo yeMUFAs yakaratidza kuti izvi zvinosanganiswa zvakakosha pakuchengetedza moyo wakasimba nekudzikisa mazinga eLDL cholesterol muropa. ¹² ).

Koliflower zvakare yakanakisa yekuwedzera pakudya kwako kubatsira kuchengeta moyo wako uchirova uye uchishanda munzvimbo yepamusoro.

Muriwo uyu wakazadzwa nehuwandu hunoshamisa hwe potassium, izvo zvidzidzo zvakaonekwa zvinogona kubatsira kuderedza BP uye kuderedza njodzi yekuva nechirwere chemoyo. ¹³ ).

# 4: Vanogona kubatsira kutsigira hutano hwekuziva

Kunyange zvazvo mazai anonyanya kuzivikanwa muzvokudya zvakaderera-carb, chikafu ichi chave chichipokana, kunyanya sezvo zvidzidzo zvakambobatanidza mazai nekuwedzera cholesterol uye chirwere chemwoyo ( ¹⁴ ).

Zvisinei, mazai anogona kuva chikamu chinokosha chekudya kune utano. Chikafu ichi chakapfuma mune zvakakosha zvekudya zvinosanganisira vhitamini A, choline, uye lutein.

Choline uye lutein inoita basa rakakosha mukushanda kwakanaka kwehuropi, nekutsigira mabasa etsinga. Ivo vanobatsira mukuumbwa kwemaurotransmitters uye kuchengetedzwa kwehuropi kubva kune neurodegenerative zvirwere, senge Alzheimer's uye pfari. ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

Koliflower fritters kugadzirira kusiyana

Aya fritters eholiflower anogona kunge ari nyore kana akaoma sezvaunoda.

Nheyo dzekutanga dzeiyi yakaderera carb fritters inosanganisira cauliflower, furawa yemuarumondi, mazai, uye chizi, asi iwe unogona kuwedzera zvimwe keto toppings kana toppings.

Kuti uwedzere crispy uye mafuta, gadzira bhakoni yakagurwa uye uishandise sechingwa pamusoro pemafritters. Kana iwe uchida kubata kutsva, cheka mamwe mashizha ekorianderi uye umwase pandiro.

Edza kuwedzera chipunu chehupfu hwegoriki kana garlic yakachekwa kuti uwane zvinonaka, anti-inflammatory touch ( ¹⁸ ).

Kana iwe usina hupfu hwearumondi mune yako pantry, shandisa hupfu hwekokonati, iyo inogonawo kuva imwe sarudzo.

Ramba uchifunga kuti rudzi urwu rweupfu hwakanyanya, saka fritters inogona kurema uye kuoma zvishoma kudarika kana iwe wakasarudza hupfu hwealmond. Kushandisa chiyero chimwe kusvika kuchina uye kuwedzera mvura shoma shoma pane iyo resipi inodaidzira inogona kubatsira kuenzanisa kurema kwehupfu hwekokonati.

Kana iwe uchitevera resipi yepakutanga, imwe neimwe donut ichapa muviri wako huwandu hwe78 makorikori, kusanganisira magiramu mashanu e protein, 5 magiramu emafuta uye magiramu maviri chete e net carbs.

Kusiyana kwakakosha kana zvasvika kune chero chikafu, kusanganisira keto mararamiro. Kushandisa zvakasiyana siyana zvekubikisa uye mabikirwo akasiyana ndiyo imwe nzira yekuchengeta zvinhu zvinonakidza, pisa muviri wako nezvese zvinovaka muviri zvaunoda, uye ramba uri munzira kuenda kuzvinangwa zvehutano hwako.

Zvimwe zvinonaka zvekubika mazano

Kana iyi resipi yakakukurudzira kuti uedze kudya kwemangwanani kunodarika maomelets ekutanga kana mazai akakushwa, tarisa izvi zvinonaka zvakaderera-carb-yemahara sarudzo:

• Ketogenic 'Oatmeal' mu5 Maminitsi Low Carb.
• Yakaderera Carb Chocolate Almond Smoothie Bowl.
• Keto 3-ingredient mocha chia pudding.

Uye kana iwe uchitsvaga mamwe ketogenic cauliflower mabikirwo, tarisa izvi zvinoshamisa sarudzo:

• Yakatakura Cauliflower Casserole Recipe.
• Mashed mbatatisi negariki koliflower.
• Keto Cheesy Buffalo Chicken Dip Recipe.

Easy low carb cauliflower fritters

Aya mafirita akaderera ekoriflower ane magiramu maviri chete enet carbs uye anopfuura magiramu mashanu emafuta uye mapuroteni pakushumira. Iyi inokurumidza uye iri nyore kugadzira resipi haingonakidze chete, asi zvakare inokuchengetedza mukati mezuva nezuva carb count.

• Nguva yekugadzirira: 10 minutos.
• Kubika nguva: 40 minutos.
• Nguva yakazara: 50 minutos.
• Performance: 12 fritters.
• Category: Kudya kwemangwanani.
• Imba yekicheni: southern.

Zvimwe

• 1 yepakati koliflower, yakagurwa kuita florets.
• 1/2 teaspoon munyu.
• 1/4 mukombe weupfu hwealmond.
• 1/4 mukombe shredded cheddar cheese.
• 1/2 mukombe we grated Parmesan cheese.
• 3 mazai makuru, akarohwa
• 1 tablespoon mafuta emukotapeya.
• Chipunu chemukisi wakasviba (kusarudza).
• 1/4 mukombe girini hanyanisi, akachekwa (optional).

Mirayiridzo

1. Isai koliflower florets muchikafu chekudya uye musanganise kusvikira mava necauliflower mupunga.
2. Isa mupunga wecauliflower mundiro huru yekuvhenganisa woisa munyu. Sanganisa uye rega igare kwemaminitsi gumi.
3. Wedzera hupfu hwemuarumondi, cheddar cheese, Parmesan, uye mazai mundiro uye funganisa kusvika zvakanaka.
4. Wedzera avocado mafuta (kana mafuta omuorivhi) kune skillet pamusoro pepakati-yakadzika kupisa.
5. Uchishandisa ¼ mukombe wekuyeresa, bvisa musanganiswa wecauliflower kubva mundiro woita mabhora. Isa bhora reholiflower pane spatula uye dzvanya zvinyoronyoro kuti uite patty.
6. Nyatsotsveta cauliflower patties kubva kune spatula mumoto unopisa.
7. Bika kwema 3-4 maminetsi kune rumwe rutivi kusvika goridhe dzvuku, uchichenjerera kuti urege kuapinza nekukurumidza.
8. Isa fritters yeholiflower pamapepa emapepa kuti ubvise hunyoro hwakanyanya.
9. Nakidzwa nazvo zvichipisa nechidhori chekrimu yakavava uye chives yakachekwa.
10. Ramba uri mufiriji. Kuti udziye zvakare, bika kwemaminitsi gumi pa 10º C / 175º F.

Nutrition

• Chikamu saizi: 1 donut.
• Calories: 78.
• Mafuta: 5,4 g.
• Carbohydrate: 3,2 g (Net makhahydrates: 2 g).
• Mapuroteni: 5 g.

Palabras clave: keto cauliflower fritters.