Kurumidza uye Nyore Keto Zai Muffin Recipe

Low carb breakfasts inogona kunetesa kana wanga uchitevera ketogenic kudya kwechinguva. Unenge wava kufunga kuti wakabika mazai munzira dzose. Asi kana usati waedza idzi keto egg muffins, uri kurasikirwa neimwe yenzira dzakanakisisa dzokurunga mabikirwo ezai rako.

Iyi resipi haina gluten-isina, zviyo-isina, yakaderera-carb, uye yakanyanya-siyana. Ndiko kudya kwemangwanani kuine hutano kune keto kana paleo chikafu chine mambure madiki carbs pasevhisi.

Iyi resipi yemangwanani zvakare inokurumidza uye nyore keto sarudzo inoenderana nemararamiro ako ekuenda. Yakanakira kudziyisazve mumangwanani mukati mezuva rebasa kana kunyange yekukurumidza snack masikati.

Hapana vhiki-yakareba yekudya prep inodiwa kana iwe waita izvi zvinonaka zvemangwanani muffin pamberi penguva. Nekukurumidza kupisa kwemasekondi makumi matatu muwa microwave, uchawana zvinonaka izvi. Vagadzirire bhurocha reSvondo pamwe chete newe keto kofi kana mamwe madhishi ekudya kwemangwanani keto, uye iwe uchadya kudya kwemangwanani svondo rese.

Chii chiri muKeto Egg Muffins?

Izvo zvinoshandiswa mune idzi Keto Egg Muffins hazvisi zvinonaka chete, asiwo zvinovaka muviri. Kutanga zuva rako nemafuta ane hutano, chiyero chine hutano cheprotein, uye yakawanda yakaderera-carb veggies inzira yakanaka yekuita shuwa kuti uri kuwana zvese zvaunoda kuti ugare uine hutano pane ketogenic kudya.

Zvizhinji zvezvishandiso mune iyi resipi zvikafu zvinowedzera collagen. Collagen Icho chinhu chakakosha chemukati memuviri wako uye chine akawanda mabhenefiti ehutano.

Funga nezve collagen seglue inobata muviri wako pamwechete. Ndiyo puroteni yakawanda kwazvo mumuviri wemunhu, iripo mumhasuru, ganda, mapfupa, tendon, ligaments uye zvipikiri. Muviri wako unogona kuugadzira, asi zvinobatsirawo kuushandisa muchikafu chaunodya mazuva ese ( ¹ ).

Iwe unogona kunge wakaona kuti akawanda anorwisa-kuchembera ekuchengetedza ganda zvigadzirwa zvine collagen sechinhu chinogadzirwa muzvigadzirwa zvavo zvemusoro. Ndizvo nokuti collagen chinhu chakakosha paganda izvo zvinoita kuti irambe ichichinjika uye yakatsetseka. Inobatsirawo kudzivirira kuderera kweganda uye zviratidzo zvekuchembera.

Dambudziko rine izvo zvigadzirwa nderekuti collagen haigone kubatwa nenzira iyoyo. Mapuroteni akakura zvakanyanya kuti asapfuura nemumatrix eganda. Nzira yakanakisa yekuunza collagen muganda ndeye kushandisa izvo zvinodiwa kuti uzviise mukudya kwako kwezuva nezuva. Muviri wako unogadzira collagen kubva pachikafu chaunodya.

Idya chikafu chakapfuma mucollagen (senge muto webhonzo) uye zvikafu zvakapfuma muzvivakwa zve collagen (kureva vhitamini C) inzira inoshanda yekuwedzera kugadzirwa kwe collagen mumuviri wako ( ² ) Aya mamuffin emazai anogona kukubatsira kuti usvike ikoko neawo anonaka toppings.

Izvo zvakakosha zvinoshandiswa mune idzi ketogenic zai muffin zvinosanganisira:

Mazai.
Sipinachi.
Mhiripiri mhiripiri.
Onion.
Howa.
Sausage.
MCT mafuta poda.

Mazai: Nyeredzi yekubika

Mazai ndiwo akanakisa sosi yemapuroteni, asi anobatsirawo kuchengetedza ganda rine hutano uye majoini nekuti ane lutein uye zeaxanthin. Ivo zvakare vakapfuma mucholine, zvinoreva kuti vanobatsira mukukura kwechiropa nehuropi. Muviri wako unogadzira choline, asi zvakakoshawo kushandisa izvi micronutrient mukudya kwako ³ ).

Mamwe mamicronutrients akakosha mumazai anosanganisira zinc, selenium, retinol, uye tocopherols ( ⁴ ) Chimwe nechimwe chezvikafu izvi zvakare antioxidant iyo inowanzomiririrwa mukudya kwakajairwa.

MaAntioxidants akakosha ekudzivirira anovaka muviri anodzora mahara radicals mumuviri wako kudzivirira oxidative kusagadzikana uye chirwere chinokonzera kuzvimba. Ose ari maviri akabatana nezvirwere zvisingaperi senge chirwere chemoyo, kufutisa uye Alzheimer's, uye kunyangwe akawanda cancers ( ⁵ ) ( ⁶ ).

Mazai ari pakati peakanyanya kuvimbika sosi yemafuta uye mapuroteni pane ketogenic kudya. Ivo zvakare sosi yakanaka yehutano cholesterol. Kusiyana nezvinofungwa nevakawanda nezvecholesterol, cholesterol yezvokudya haikonzeri hosha yemwoyo. Hazvidi kuti ungotarisa kudya machena ezai sezvavakataura kare. Idya zai rose, yolk uye zvose. Muchokwadi, iyo yolk ndiyo inogara yakawanda yezvinovaka muviri.

Cholesterol chinhu chakakosha mukugadzirwa kwehomoni dzebonde mumuviri wemunhu. Muviri wako unoda cholesterol kuita mabasa akakosha, saka haufanirwe kuidzivirira zvachose ( ⁷ ).

Mazai ari nyore kubika, anotakurika, uye haana macarbohydrates. Asi zvinokwanisika kufinhwa nekudya zvidya zvezai zvakafanana. Aya mazai muffin anokupa nzira itsva yekunakidzwa nechikamu ichi chine hutano che ketogenic kudya.

Vegetables: The support cast

Chinhu chikuru pamusoro pemamuffin aya ndechokuti iwe unogona kusanganisa uye kuenzanisa miriwo nezvinonhuwira nguva dzose paunozviita. Shandisa chero chiri mufiriji yako kana mavheji aunoda kuchinjana muketo egg muffins pese paunoagadzira.

Iyo yakajairwa resipi pazasi inosanganisira miriwo-yakaomeswa miriwo iyo inokupa iwe akasiyana mavhitamini nemamineral kuti akubatsire iwe zuva rese. Uye ivo zvakare vachakubatsira iwe kugadzira collagen.

Sipinachi: Aya mashizha mashizha ane mavhitamini A neK, pamwe nefolic acid. Ivo vane anti-kuzvimba uye antioxidant masimba uye zviri nyore imwe yezvakanyanya-dense zvinomera zvaunogona kuwedzera kune akawanda keto mabikirwo ( ⁸ ) ( ⁹ ).
Mhiripiri nehanyanisi: Ose ane vhitamini B6. Zvidzidzo zvakaratidza kuti vhitamini B6, kana ikatorwa kana kudyiwa nekudya kwakapfuma mufolic acid, senge sipinachi, inoderedza huwandu hwehomocysteine mazinga. Yakakwira homocysteine mazinga akabatana nekuzvimba uye kukura kwechirwere chemoyo ( ¹⁰ ).
Howa: Howa uhu hune hupfumi hunowanikwa mune zvakanaka phosphate, potassium, uye selenium ( ¹¹ ) Vanobatsirawo kurwisa kuzvimba ( ¹² ).

Kana iwe uri kutsvaga kushandura iyi resipi mushure mekuiedza nemidziyo iri pamusoro, une matani esarudzo. Chinjana sipinashi kune kare kuti uwedzere kutora kwako manganese, vhitamini A, uye vhitamini K.

Chinjana mhiripiri bhero tsvuku kana orenji bhero mhiripiri kuti uwedzere kudya kwako vhitamini C, kana kuwedzera imwe flavour nejalapeno kana bhero tsvuku yakachekwa. Kana iwe uchida kubvisa nightshade zvachose, dzivisa bhero pepper uye anyanisi uye uwedzere garlic powder kana garlic yakakangwa uye minced zucchini.

Mikana yekuwedzera magidhi kune aya anonaka keto muffin haaperi.

Iye zvino zvawava kuziva zvakawanda nezvekuti nei zvigadzirwa zvichibatsira zvakanyanya kune hutano hwako, ngatiende kune resipi.

Nyanzvi yezano: Zvibikire mumapoka neSvondo kuti uve nekugadzirisa kwakakurumidza mangwanani muurongwa hwako hwekudya.