Easy Street Style Keto Mexican Tortillas Recipe

Kangani pawaifanira kuramba taco inonaka nekuti waiziva kuti tortilla yaive yakazara necarbs? Neiyi nzira yemugwagwa-style keto tortilla, unogona kunakidzwa nechikafu chako chaunofarira chekuMexico uchinzwa kuguta uye kuchengetedza ketosis.

Yenguva dzose furawa tortilla ine anopfuura 26 magiramu emacarbohydrates mudiki tortilla ( ¹ ) Chibage tortillas, nepo gluten-isina uye zvishoma zvishoma carbohydrate-yakanyanya, ichine 12 magiramu emacarbohydrates ( ² ) Kana iwe ukadya maviri kana matatu tacos mune imwe chete kugara, iwe unongopedza yako yakazara zuva nezuva carbohydrate mvumo.

Aya ma taco emumugwagwa iresiphi yakanaka kune chero munhu ari kutsvaga low carb kana ketogenic imwe nzira ye enchiladas, tacos, fajitas, burritos kana quesadillas. Iwe unogonawo kuvasveta zvakare mumafuta emuorivhi kusvikira crisp kuti uite homemade nachos kana tortilla chips.

Tarisa uone chokwadi chekudya uye iwe uchaona kuti iyi keto tortilla resipi ine chete 4 magiramu emambure carbs uye 20 magiramu emafuta akazara, akanakira kuchengetedza yako carb kuverenga.

Uye kupfuura zvose, zvinonaka. Kusiyana nemamwe mabikirwo, haana mazai akawandisa, haana kunyanya kuoma kana kunyorova. Uye dzinonaka sezvakangoita matortilla aunogona kutenga.

Zvakanakira Kushandisa Coconut Flour Kugadzira Ketogenic Tortillas

Nepo akawanda akaderera carb tortilla achigadzirwa nehupfu hwemuarumondi, psyllium husk hupfu, xanthan chingamu, kana kunyange cauliflower, chinhu chikuru muiyi keto tortilla hupfu hwekokonati.

Unogona kuwana izvi muhupfu hwekokonati kana humwe hupfu muzvitoro zvekudya zvehutano, asi kana usina imwe padyo nepamba pako, unogona kuzvitenga paAmazon kana zvimwe zvitoro zvepamhepo.

Coconut hupfu ishanduko yakakwana mukudya kwako kana zvasvika pakugadzira paleo, keto, kana yakaderera-carb mabikirwo. Inoshandiswa kugadzira pizza mukanyiwa nezvingwa zvakapfava, Waffles uye zvakasiyana-siyana keto chingwa chekubika. Saka ndezvipi zvakanakira izvi low carb imwe hupfu uye nei uchifanira kuishandisa?

# 1: hupfu hwekokonati hwakapfuma mufiber

Coconut hupfu hunouya zvakananga kubva munyama yehupfu yekokonati. Inoumbwa ne60% fiber ine anopfuura 10 magiramu ari mumapupuni maviri. Saka ne16 magiramu ehuwandu hwecarbs, iwe unongova nemagiramu matanhatu emambure carbs asara pakushumira ( ³ ).

Dietary fiber chikamu chakakosha chekudya kupi zvako, asi vanhu vazhinji vari munyika dzakabudirira havawane yakakwana. Kana iwe uri pa2.000 calorie kudya, yako inokurudzirwa zuva nezuva faibha kudya kunofanirwa kunge kuri magiramu makumi maviri nemasere, asi vanhu vazhinji havawane kana hafu yacho. ⁴ ) Iwe unogona kuwana fiber mukati ketogenic foods semichero nemiriwo mbishi, mhodzi dzechia, mhodzi dzeflakisi, nekokonati.

Fiber inobatsira:

• Tsigira mwoyo wako: Fiber inogona kuvandudza hutano hwemoyo, kuderedza njodzi yako yekuva nechirwere chemoyo, sitiroko, uye hypertension ( ⁵ ).
• Kuvandudza BP: La Fiber inogona kubatsira kuderedza BP uye cholesterol mazinga ( ⁶ ).
• Deredza kuonekwa kwechirwere cheshuga: La Fiber inovandudza insulin senitivity, iyo inogona kudzivirira kukura kwechirwere cheshuga ( ⁷ ).
• Tsigira ura hwako: La Fiber inogona kuderedza zviratidzo zvezvirwere zvakasiyana-siyana zvegastrointestinal ( ⁸ ).

# 2: coconut hupfu inogona kuvandudza shuga yeropa

Coconut hupfu ine yakaderera glycemic index, ichiita kuti inyatsokodzera kushandiswa mune dzakawanda keto recipes. Zvokudya zvine yakaderera glycemic index zvinogayiwa, zvinotorwa uye zvinogadziriswa zvishoma nezvishoma nemuviri wako, saka hazviwedzere mazinga eglucose eropa.

Izvi zvinoreva kuti inochengetedza shuga yeropa yakagadzikana uye inobatsira kune avo vakafuta, vane chirwere cheshuga, kana vanoda kuvandudza hutano hwavo ( ⁹ ).

Kudya chikafu chakaderera-carb sehupfu hwekokonati kunogona kukubatsira:

• Kuderedza uremu: Zvokudya zvakaderera-carbohydrate zvinotarisa pazvokudya zvakaderera-glycemic zvakaratidzwa kuva zvinobudirira kudarika kudya kwemafuta mashoma ( ¹⁰ ).
• Tsigira mwoyo wako: Low glycemic index foods inoderedza njodzi yekuva nechirwere chemoyo nekubatsira kuderedza oxidative kusagadzikana, kuwedzera kweropa, uye kuzvimba ( ¹¹ ).
• Dzivirira zvirwere: ari Zvokudya zvakaderera-glycemic zvinogona kudzivirira kutanga kwezvirwere zvakasiyana-siyana, kusanganisira chirwere cheshuga uye mamwe kenza ( ¹² ).

# 3: coconut hupfu inogona kuvandudza metabolism

Hameno kuti sei hupfu hwekokonati huchivaka muviri kudaro? Hupfu hweCoconut huzhinji mu medium cheni fatty acids kana medium cheni triglycerides (MCTs). MCTs inzvimbo yakanaka yesimba nekuti haadi mamwe maenzayimu kuti agayiwe kana kubatwa nemuviri wako. Naizvozvo, ivo vanoenda zvakananga kuchiropa kuti vagadzirwe kuita ketone, uye kuburitsa simba ( ¹³ ).

Unogona kutora MCT mufomu yekuwedzera kana kuburikidza nezvokudya zvakaita sekokonati mafuta kana mafuta emuchindwe. Oiri yeMCT inozivikanwa pakudya kwe keto nekuti inoita kuti ketoni dziwane kuti muviri wako ushandise.

Izvi ndizvo zvinogadzira Oiri yeMCT shanda zvakanyanya sechitubu chesimba ¹⁴ ):

• Izvo hazvina kuchengetwa semafuta: MCTs inoshandurwa kuita ketoni uye haina kuchengetwa semafuta mumuviri wako.
• Vanokurumidza kushandurwa kuita simba: ari masero anokurumidza kugadzirisa MCTs uye anokurumidza kusvika pachiropa.
• Havadi rumwe rubatsiro kubva kune maenzayimu: MCT acids haidi ma enzymes kuti aaparadze panguva yekugaya.

# 4: hupfu hwekokonati hwakaremerwa nemafuta akazara

Coconut hupfu hune mafuta akazara kupfuura bota. Kushamisika? Muchokwadi, inopfuura hafu yemafuta ari mukokonati ane mafuta akazara ( ¹⁵ ).

Humbowo hwesainzi hwechinyakare hwaiti mafuta akaguta aive akaipa. Izvi zvakaita kuti pave nechikamu chekudya chakaderera-mafuta muma 1970 kusvika kuma 1990. Yoghurt yakaderera-mafuta, light cream cheese, uye skim mukaka zvakatora nzvimbo yemukaka, uye mazai ose akatsiviwa nezai jena.

Munguva iyi nguva, kushandiswa kwemafuta akazara kwakadzikira zvakanyanya uku kufutisa kuchikwira ( ¹⁶ ) Nhasi, kune humbowo huri kukura hwekubvisa nhema yekuti "mafuta anokuita kuti uwedzere."

• Iko hakuna kubatana nechirwere chemoyo: Kutsvakurudza kwemazuva ano kwakabvisa pfungwa yokuti mafuta akazara anokonzera chirwere chemwoyo ( ¹⁷ ).
• Haisi kuwedzera cholesterol mazinga: Mune vanhu vane high cholesterol mazinga, hupfu hwekokonati hwakaratidzwa kuderedza mazinga e "bad" LDL (low-density lipoprotein) cholesterol pamwe neropa rose recholesterol (serum cholesterol) ( ¹⁸ ).

#5: hupfu hwekokonati hauna nzungu, chibage, uye gluten

Kana iwe kana mumwe munhu ari mumba mako ane allergy yechikafu, hupfu hwekokonati inzvimbo inokurudzirwa zvakanyanya. Zvisere zvinonyanya kukonzeresa gorosi, mazai, mukaka, nzungu, nzungu, nzungu dzemiti, soya beans, hove, uye shellfish ( ¹⁹ ).

Zviviri zveizvi, gorosi nenzungu dzemuti, zvinowanzowanikwa mu classic tortilla recipes. Nekutsiva chibage kana hupfu hwegorosi nehupfu hwekokonati kana hupfu hwemuarumondi, uri kugadzira resipi isina gluten, isina shuga, isina nzungu uye isina tsanga.

Zvisinei, sezvo kamukira yakagadzirwa nechizi, aya tortilla haasi vegan uye, zvechokwadi, ane mukaka.

Maitiro ekugadzira akanakisa low carb keto tortillas

A keto omelette iri nyore kwazvo kugadzira, uye haudi chero yakakosha michina. Iwe haudi processor yekudya kana muchina kugadzira tortilla, kungoita bepa rematehwe uye microwave.

Kutanga, sanganisa hupfu hwekokonati uye cheese uye isa nguva yekubika microwave kune imwe miniti. Wedzera zai uye sanganisa. Zvadaro shandisa bepa rematehwe kudzvanya musanganiswa mudiki tortilla.

Shandura skillet pamusoro pekupisa kwepakati. Fry yega yega keto tortilla kwenguva yakazara yemaminetsi maviri kusvika matatu kune rumwe rutivi kana kusvika goridhe tsvuku. Kanda nemunyu mushoma wegungwa kuti uwedzere kunaka.

Kunyangwe iwe uri kuzvigadzirira iwe pachako kana boka reshamwari, iyi batch ye keto tortillas ndiyo yakakwana yekuwedzera kune chero chikafu cheMexico.

Vazadze nemidziyo yaunofarira, senge carnitas kana chorizo, wozoisa pamusoro ne cilantro, sour cream, uye avocado kana guacamole. Kana uine zvakasara, unogona kuzvichengeta kusvika kwevhiki mufiriji.

Keto Street Style Mexican Tortillas

Kutsvaga keto tortilla kune yako inotevera Mexican chikafu mabiko? Aya low carb keto tortillas ane magiramu mana emambure carbs uye achange akagadzirira mumaminitsi makumi maviri.

• Nguva yekugadzirira: 10 minutos.
• Kubika nguva: 10 maminitsi-12 maminitsi.
• Nguva yakazara: 8 minutos.
• Performance: 1.
• Category: Mutengo.
• Imba yekicheni: Mexican.

Zvimwe

• 1/2 mukombe we asiago cheese grated.
• 3 tablespoons yehupfu hwekokonati.
• 1 mazai makuru

Mirayiridzo

1. Pisa chigadziko chesimbi pamusoro pekupisa.
2. Sakanidza grated cheese uye coconut upfu mugirazi ndiro.
3. Isa ndiro mu microwave kweminiti kana kusvika cheese yanyorova.
4. Gadzirai zvakanaka kusanganisa uye kutonhora musanganiswa we cheese zvishoma. Wedzera zai uye sanganisa kusvikira mukanyiwa waita.
5. Gurai mukanyiwa kuita mabhora matatu ehukuru hwakafanana. Kana mukanyiwa wanyanya kuoma, nyorovesa maoko ako kuti uibate kusvikira yanyatsobatana. Neimwe nzira, kana mukanyiwa wakanyanya kumhanya, wedzera teaspoon yehupfu hwekokonati kusvikira yasangana zviri nani.
6. Tora bhora rehupfu uye ugotsetsenura bhora pakati pebepa rematehwe kusvika wava netortilla iri 2 cm / 1/8 ye inch gobvu.
7. Isai tortilla muhot cast iron skillet uye gadzirai 2-3 maminetsi kune rumwe rutivi kusvikira zvishoma zvishoma.
8. Shandisa spatula kubvisa tortilla kubva pakupisa uye ita kuti itonhorere zvishoma usati wabata.

Nutrition

• Calories: 322.
• Mafuta: 20 g.
• Carbohydrate: 12 g.
• Fibre: 8 g.
• Mapuroteni: 17 g.

Palabras clave: keto street style mexican tortilla.