Keto uye Yakaderera Carb Fluffy Cookies Recipe

Kana iwe uchitevera kudya kwe ketogenic, unofanira kunge uchitoziva izvozvo kudyiwa kwechingwa hakuna mubvunzo. Izvi zvinoshungurudza nekuti kunenge kudya kwese kwaunorangarira kunoperekedzwa nechingwa.

Kudya kwemhuri kunotanga nekupa tireyi yechingwa kuti munhu wese atore chimedu chake, mamenu ekudya kwemasikati anosanganisira masangweji nemapanini, uye zvekudya zvemangwanani zvakawanda zvinosanganisira mazai akakushwa uye bhekoni zvakaiswa pakati pecookie kana hafu yechingwa.

Tevera imwe ketogenic kudya Inofanira kunge iri mararamiro aunofarira, izvo zvisingagoneki kana iwe uchinzwa kunyimwa chikafu chaunofarira. Neraki, nekugadziriswa kushoma kune zvigadzirwa, iwe unogona kunakidzwa nemhando dzakasiyana dzendiro dzawakapotsa.

Izvi ndizvo chaizvo zvawave kuda kuita neiyi ketogenic makuki.

Aya makuki anodziya uye ane fluffy akakwana nesoseji uye giravi, zai uye cheddar masangweji emangwanani, kana kungoiswa bhotela.

Ne 2.2 magiramu emambure carbs pakushanda uye anoda kusvika magiramu gumi nemana emafuta akazara, iyi iresiphi yakanaka kana zvasvika pakuchengeta carb yako yakaderera.

Maitiro ekugadzira Low Carb Keto Cookies

Kusiyana nemakiki enguva dzose, iyi keto cookie recipe inoshandisa musanganiswa weupfu hwemuarumondi, mazai makuru, hupfu hwebibiki, heavy whipping cream, uye mozzarella cheese.

Kushandisa imwe hupfu husina guten, hwakadai semuarumondi kana hupfu hwekokonati, inobvisa akawanda emakabhohaidhiretsi aunowanzo kuwana kubva kukiki. Kunyange zvazvo resipi iyi ine isingasviki magiramu mana ehuwandu hwemakabhohaidhiretsi, yakafumiswa chena furawa ine inenge 100 magiramu emacarbohydrates pamukombe ( ¹ ).

Zvisungo Zvauchazoda Kuita Aya Keto-Anoshamwaridzika Makuki

Iko kusanganiswa kwekamu cream nemazai kunoita kuti makuki aya ave akareruka uye akapfava, achipikisa kuwanda kwehupfu hwearumondi. Mozzarella cheese, chimedu chinowanzoshandiswa mu keto pizza crusts uye mamwe paleo uye pasi-carb mabikirwo, inopa musanganiswa hutu hwakafanana nehutu.

Kugadzira aya makiki, iwe uchada zvinotevera zvinongedzo:

• 1 1/2 makapu upfu hweamondi.
• 2 teaspoon cream ye tartar.
• 1 teaspoon yekubika soda.
• 1/2 teaspoon munyu.
• 1 kapu ye grated mozzarella cheese.
• 4 tablespoons bota rakapfavirira.
• 2 mazai.
• 1/4 mukombe heavy whipping cream.

Zvishandiso zvauchazoda

Kuti uzviite, iwe uchada musanganisi wemaoko, muffin pani, uye ndiro huru. Kana iwe usina muffin pani, ingogadzira mukanyiwa kuita mabhora madiki woaisa pane bheji rakaputirwa nebepa rematehwe. Aya makuki ane 5-10 maminetsi ekugadzirira nguva uye imwe maminitsi gumi nemashanu yekubika. Makuki ako akagadzirira kana matop ari akanaka uye egoridhe.

Kusiyana kwekuita ketogenic cookies

Kana iwe uchida iyi recipe, edza kuedza nemishonga kuti uite kusiyana kwakasiyana. Unogona kunakidzwa neshanduro dzinotevera:

• Wedzera cheddar cheese: Chinjana mozzarella ye cheddar cheese, uye panzvimbo pacho, une cheddar cheese crackers.
• Wedzera seasonings: Isa hupfu hwegariki, hupfu hwehanyanisi, kana kuti munyu wokuwedzera kuti makuki ako ave nemunyu.
• Wedzera jalapenos: Wedzera mamwe majalapeno akachekwa kukiki yako mukanyiwa, wedzera chitsama cheCheddar cheese, uye une maodzanyemba-style jalapeno cookies.
• Wedzera kubata kweItaly: Wedzera imwe Parmesan cheese uye oregano kune batter, wozodiridza nemafuta emuorivhi kuitira yakakwana uye inonaka yekuItaly appetizer cookies.
• Wedzera mamwe herbs matsva: Dash yerosemary, parsley, kana thyme ichaita kuti makuki aya ave akanaka, akaderera-carb side dish.
• Kutsiva heavy cream kurova: Kunyange zvazvo heavy whipping cream ichiita kuti makuki aya aite fluffy, inogona kunge isiri iyo inowanzoitika mufiriji yako. Iwe unogona nyore nyore kutsiva plain Greek yoghurt, heavy cream, kana sour cream kuti uite cookie yakakwana.
• Wedzera botaInzwa wakasununguka kuwedzera chipunu chebhota rakanyunguduka kumakuki ako, asi dzivisa kudya kweshuga yakawanda seuchi kana sirasi yemepu kuti urambe uine chirongwa chako chekudya keto.

Mazano ekugadzira akanakisa keto cookies

Pane mashoma ekubika ma tricks aunogona kutevera kuti uone kuti aya ndiwo akanakisa keto mabhisikiti. Uye kana aya ari ekutanga akaderera carb makuki awakambogadzira, usazvinetse nekuti kune nhau dzakanaka. Nguva yako yekutanga yave kuda kubudirira.

• Tora mari yakakwana: Kana iwe usina muffin pani, usanetseka. Shandisa ice cream scoop inopinda muzvikamu zvakakwana. Zvadaro uzviise pahomwe yekubika yakavharwa nebepa rematehwe.
• Ita shuwa kuti hadzinamatire: Ita shuwa yekupfapfaidza muffin pani yako nekubika spray kana kokonati mafuta kudzivirira kunamira.
• Vashandure kuita keto chingwa: Kutsvaga iyo yakakwana keto chingwa resipi? Ingodira mukanyiwa mupani yechingwa uye ucheke sezvaunoda.

Hutano hunobatsira hwekubika nehupfu hwealmond

Hupfu hwemuarumondi ine chinhu chimwe chete, iyo maamondi, yakakuyiwa muchigadzirwa chezvokudya kuita upfu hwakatsetseka. Kapu imwe chete ine magiramu makumi maviri nemana emapuroteni, 24 magiramu emafuta, uye 56 magiramu ekudya fiber ( ² ), zvichiita kuti ive chinhu chakajairika mune dzakawanda dzakaderera carb chingwa chekubika.

Kusiyana nehupfu chena hwakafumiswa, hupfu hwearumondi hune huwandu hwekudya kunovaka muviri. Icho chitubu chikuru che calcium, mhangura, magnesium, uye iron. Kapu imwe ine 24% yemutengo unokurudzirwa wezuva nezuva wesimbi, iyo inowanzoitika kushomeka kwekudya uye kushaikwa kwayo ndiko kunokonzera kukonzera anemia ( ³ ).

Hupfu hwemaamondi hunokupa hutano hwakafanana semaarumondi. Ichi chinhu chinogona kukubatsira nenzira dzinotevera:

• Ropa kumanikidza: Mune imwe ongororo, vatori vechikamu vakadya magiramu makumi mashanu emaarumondi pazuva kwemwedzi mumwechete. Zvidzidzo zvakaratidza kuyerera kweropa kuri nani, kudzikiswa kweropa, uye huwandu hwepamusoro hwema antioxidants ( ⁴ ).
• Shuga yeropa: El Nyaya Yezvokudya yakabudisa chidzidzo umo vatori vechikamu vakadya kudya nemaarumondi, mbatatisi, mupunga, kana chingwa. Mhedzisiro yakaratidza kuti vatori vechikamu shuga yeropa uye insulin mazinga akadzikira mushure mekudya maarumondi ( ⁵ ).
• Kurema kwemuviri: Chidzidzo chakaburitswa ne International Journal of Obesity uye Related Metabolic Disorders akadzidza zvinokonzerwa nemaarumondi uye yakaoma makhahydrates muzvidzidzo zvakapfurikidza. Vatori vechikamu vakakamurwa kuita mapoka maviri, imwe ichidya yakaderera calorie kudya pamwe ne85g / 3oz yemaarumondi pazuva, uye imwe ichichinjanisa maarmond kune yakaoma carbohydrate. Avo vaidya maarumondi vakaona 62% kuwedzera kuderedza uremu uye 56% kuwedzera kuderera kwemafuta kana zvichienzaniswa nerimwe boka ( ⁶ ).

Kushandisa zvigadzirwa zvemukaka mukubika keto

Iyi keto cookie recipe inosanganisira zvinhu zviviri zvemukaka: heavy whipping cream uye mozzarella cheese. Kana uchigona kushivirira dairyZvose zviri zviviri zvinopa hutano hwehutano hwemafuta akazara uye huwandu hwepakati hweprotein. Nekudaro, zvakakosha kuti usarudze mhando keto yakabvumidzwa zvigadzirwa zvemukaka pese pazvinogoneka.

Sarudza organic, mafuro, kana zvichibvira, zvese zvemukaka zvigadzirwa kuti ubatanidze mune yako resipi. Kunyangwe organic patured dairy ine mutengo wakakwira kupfuura mamwe mukaka, zvakakosha. Zvigadzirwa izvi zvine huwandu hwepamusoro hweCLA (conjugated linoleic acid) uye omega-3 fatty acids, inosimudzira kuonda uye kubatsira kuderedza kuzvimba.

Heavy whipping cream

Heavy whipping cream ine lactose shoma pane zvimwe zvigadzirwa zvemukaka, semukaka wenguva dzose. Lactose ndiyo makhahydrates makuru anowanikwa mune zvigadzirwa zvemukaka, ndicho chikonzero iwe unofanirwa kudzikamisa mukaka pane ketogenic kudya.

Kunyange zvazvo anenge munhu wese akazvarwa achikwanisa kugaya lactose, 75% yevanhu vepasi rose vanorasikirwa nekukwanisa uku nekufamba kwenguva, zvichiita kuti pave nekusagadzikana kwelactose ( ⁷ ) Zvigadzirwa zvemukaka senge bhotela, bhotela mafuta, ghee, sour cream, uye heavy whipping cream inowanikwa mune ino resipi yakaderera mu lactose kana ichienzaniswa nezvimwe zvigadzirwa zvemukaka. ⁸ ).

Mozzarella chizi

Mozzarella cheese ine kuwirirana kukuru kwekubika mukanyiwa, zvisinei kuti haisi iyo chete inobatsira iyi cheese inopa.

Zvinoitika, mozzarella chizi isimba rekudya. Yakazara mubiotin, riboflavin, niacin, uye mamwe mavhitamini akati wandei, anosanganisira vhitamini A, vhitamini D, uye vhitamini E. Mozzarella cheese ine iron yakawanda, inogona kubatsira zvakanyanya kune wese anorwara neanemia kana kushomeka kwesimbi. ⁹ ).

Yako Itsva Yaunofarira Yakaderera Carb Cookie Recipe

Aya keto makuki ndiwo anotevera aunofarira low carb recipe, akagadzirira mumaminitsi makumi maviri nemashanu chete. Yakakwana kune chero chiitiko, ivo chikafu chikuru chekutora kumapati kana vhiki yebrunch. Kana iwe ukatarisisa nekukurumidza pane zvinovaka muviri chokwadi, unogona kuve nechokwadi kuti iyi resipi haizokubvise paruoko. ketosis uye hazvizoite kuti usasvike kwauri macronutrient zvinangwa.

Yakaderera Carb Fluffy Keto Cookies

Aya makiki keto anonaka akanyanya low carb sarudzo kana iwe uri kuenda, yakazara nemafuta ane hutano aunoda kuti upinde mu ketosis.

• Nguva yekugadzirira: 10 minutos.
• Nguva yekubika: 15 minutos.
• Nguva yakazara: 25 minutos.
• Performance: 12 makuki.
• Category: Starters
• Imba yekicheni: ChiFrench.

Zvimwe

• 1 1/2 makapu eupfu hwealmond.
• 2 teaspoon cream ye tartar.
• 1 teaspoon yekubika soda.
• 1/2 teaspoon munyu.
• 1 kapu ye grated mozzarella.
• 4 tablespoons yebhota rakanyoroveswa.
• 2 mazai.
• 1/4 kapu inorema whipping cream.

Mirayiridzo

1. Preheat oven kusvika 205º C / 400º F.
2. Mundiro, sanganisa hupfu hwemuarumondi, kirimu yetartar, kubika soda, uye munyu.
3. Mune imwe mbiya, sanganisa mozzarella, bhata, mazai, uye kamu cream nemusanganisi kusvika zvanyatsosangana.
4. Wedzera zvakaomeswa mundiro yekunyorova uye, nemuvhenganisi wemaoko, ramba uchisanganisa kusvika zvese zvinosanganiswa zvanyatsobatanidzwa.
5. Pfaya muffin tin nechipunu nepfapfaidzo yekubikisa isina chimuti.
6. Uchishandisa chipunu chakazorwa, svuura batter mumakapu ega ega emuffin.
7. Bika kusvika makiki ari ndarama, anenge maminitsi 13-15.
8. Vashumire vachipisa uye unakirwe!

Nutrition

• Chikamu saizi: 1 kuki
• Calories: 157.
• Mafuta: 13,6 g.
• Carbohydrate: 3.9 g (Net makhahydrates: 2.2 g).
• Mapuroteni: 7,1 g.

Palabras clave: Keto fluffy cookies.