Yakaderera Carb 5 Maminitsi Oatmeal Recipe

Iwe unofunga kuti oatmeal inorambidzwa zvachose kana iwe uri pane ketogenic kudya?

Iyo "Noatmeal" kana ketogenic oatmeal idya yakafanana ne "Oatmeal" kana yechinyakare oatmeal iyo yakaderera mumacarbohydrates asi yakazara nekunaka.

Neiyi resipi ye "noatmeal" kana ketogenic oatmeal, haufanirwe kunetseka nezvekunyimwa chikafu ichi chekunyaradza kwemangwanani. Ichi chikafu chine chokwadi chekuchengeta iwe mu ketosis ine zvinoshamisa zvinovaka muviri chokwadi: Chine giramu rimwe chete re net carbs uye 44 magiramu emafuta pakushumira.

Hwaro macros zvakaoma kukunda.

Saka chii chiri mune iyi ketogenic oatmeal inokupa iyo inonyaradza oatmeal flavour uchichengeta muviri wako mukati. ketosis?

Zvinoumba "oatmeal"

Iwe unogadzira sei oatmeal pasina oats? Zvakanaka, kushandisa zvigadzirwa zvakapfuma muprotein uye zvishoma mumacarbohydrates, izvo zvinoita kuti ive yemoyo ketogenic kudya kwemangwanani.

Iyi keto oatmeal recipe inoshandisa:

• Hemp mwoyo.
• Upfu hweflakisi.
• Chia mhodzi.
• Vanilla kubvisa.
• Coconut flakes.
• MCT mafuta poda.

Nei mwoyo yehemp ichibatsira zvakanyanya kune hutano hwako?

Chimwe chezvinhu zvakakosha zve oatmeal ndeye hemp moyo. Vanowedzera zvakawanda kune keto oatmeal, kuravira kunoshamisa, uye vakaremerwa nehutano hunobatsira.

# 1: Ivo vakapfuma mugamma-linolenic acid (GLA)

GLA supplementation yakaratidzwa kuvandudza hormone basa uye hutano. Zvokudya zveGLA uye GLA-zvakapfuma (sehemp hearts) zvakaratidzwa kuva nemigumisiro yakanaka kune vanhu vane ADHD, chirwere chemwoyo, kufutisa, multiple sclerosis, uye kurwadziwa kwemazamu. ¹ ) ( ² ) ( ³ ).

Nekudaro, iyo inonyanya kuve chivakwa chekuvaka che prostaglandin, makemikari zvinhu zvakafanana nehomoni mumuviri unodzora kuzvimba, tembiricha yemuviri, uye kupfava kwetsandanyama.

# 2: kunatsiridza kugaya

Seyakakwira fiber chikafu, hemp moyo inozivikanwa kuvandudza iyo kugaya. Iyo fiber yemukati yehemp moyo inogona kubatsira kubvisa kuvimbiswa, asi zvakare inodyisa mabhakitiriya akanaka ari mudumbu, probiotics, kubatsira kuchengetedza yakasimba immune system ( ⁴ ).

# 3: kunatsiridza bvudzi, ganda uye hutano hwembambo

Nepo hemp moyo yakanaka kugaya, yavo profits vanogona kuve nemhedzisiro yakakura kubva mukati kunze kwemuviri wako. Iwe unogona kuashandisa pamusoro pepamusoro peganda rako.

Oiri inogadzirwa kubva mhodzi dzehemp inosimudzira kukura kwesero, inova nhamba yekutanga yeganda rine hutano. Tsvagiridzo yakaratidza kuti kana uine eczema, kushandiswa kwemafuta ehemp mhodzi kunogona kuvandudza ganda rako ( ⁵ ).

# 4: kuderedza arthritis uye kurwadziwa kwemajoini

Ongororo yeongororo yakabudiswa muJournal yeEthnopharmacology yakaongorora mhedzisiro yehemp seed oil supplementation mune varwere vane rheumatoid arthritis (RA). Zvigumisiro zvakaratidza kuti kurapwa kwemafuta hakuna kungoderedza chiyero cheMH7A RA fibroblast-like synovial cells, asiwo yakawedzera chiyero chekufa kwesero ( ⁶ ).

Zvino zvaunoziva zvishoma nezve hutano hwakawanda hwemoyo yehemp, haunzwe sekuyedza mbiya yakanaka yekunaka keto oatmeal?

Ndiyo yakakwana macronutrient count, saka uchave nechokwadi chekugara muketosis uchinzwa wakaguta uye wakazara.

Flax Flour kana Flaxseed: Ndeupi Musiyano?

Iyi resipi inoshandiswa upfu hweflakisi. Asi chii chinonzi flax meal? Izvo zvakafanana neflaxseed kana flaxseed?

Flax meal ndiyo imwe nzira yekutaura "ground flax." Rimwe zita ifurakisi yefurakisi.

Kana iwe ukadya yakazara flaxseed, inongopfuura yakananga nemudumbu rako rekudya. Asi kana ukagaya, zviri nyore kugaya ( ⁷ ).

Kana pasi, flaxseed yakakwira mufiber uye omega-3 fatty acids.

Iyo inewo phytochemicals inonzi lignans. Lignans inowanikwa mumiti uye yakabatanidzwa nekudzivirira zvirwere zvakadai sechirwere chemwoyo uye osteoporosis ( ⁸ ).

Ko coconut ketogenic here?

Hongu. Unogona kudya kokonati pane ketogenic diet. Saizvozvo, coconut upfu Iyo yakakurumbira imwe nzira yehupfu hwakajeka mune keto mabikirwo.

Kokonati yakapfuma mumafuta ane hutano, kunyanya epakati cheni triglycerides, kana MCTs. Iyi recipe inoshandisa coconut flakes. Kuti uchengetedze keto-hushamwari, sarudza unsweetened kokonati flakes.

Kana iwe uchida kushandisa mukaka wekokonati, sarudza imwe isina shuga.

Mazano ekushumira keto oatmeal

Nekuti iyi keto oatmeal chikafu chemangwanani chinoita kuti zvinhu zvive nyore, pane nzira dzakawanda dzekuchinja uye kugadzirisa.

Aya ndiwo mamwe eakanakisa keto ma-add-ons ekufunga nezve pakugadzira batch yehupfu uhu. Ngwarira nhamba yako yecarb, se mimwe michero vane shuga yakawanda kupfuura vamwe.

• Ketogenic zvinotapira: Kuti uwedzere kuravira kunotapira asi pasina macarbohydrates kubva mushuga, sanganisa hupfu ne zvinotapira ketogens akadai stevia, erythritol, kana Swerve.
• Shuga Yemahara Chocolate Chips: Ivo vanokupa kubata kutapira uye chocolate flavour asi isina makabhohaidhiretsi.
• Mukaka wekokonati: Pamwe chete nemukaka wemuarumondi unodikanwa mumushonga, wedzera kupfapfaidza kwemukaka wekokonati kuti uwedzere kunaka uye kunhuhwirira.
• Blueberries: Haisi chete iyo yakaderera carb muchero inonaka kwazvo, zvakare ine yakakwirira muvhitamini C uye antioxidants. Pamagiramu zana ega ega, mablueberries ane 100 makorikori, 57 magiramu efiber, 2,4 magiramu emacarbohydrates, uye anenge magiramu mashanu efructose. ⁹ ).
• Walnuts: Izvi low carb nuts zvakazara neprotein. Wedzera mamwe akapwanyika walnuts kune mamwe mapuroteni anozochengeta iwe wakazara kwenguva yakareba uye kuwedzera crunchy mameseji. Unogona kuedza macadamia nuts, Brazil nuts, hazelnuts, kana walnuts.
• Vanilla extract: Ichi chinyorwa inonhuhwirira uye inonaka inowedzera kunaka pasina kuwedzera shuga.

Iyi noatmeal ndeyezvinomera, vegan, paleo, uye gluten-isina.

Tevera imwe vegetarian ketogenic kudya isarudzo inoshanda, uye iyi keto oatmeal recipe inonyatsoenderana nebhiri. Muchokwadi, sezvo iyi kamukira isina mhuka kana zvigadzirwa zvezviyo, zvakare ine vegan uye gluten-isina.

Kunyangwe zvirinani, musanganiswa wekokonati mukaka uye maarumondi anokupa iwe yakanaka protein inowedzera.

Iyi porridge yakanaka zvakare kana iwe uchitsvaga paleo mabikirwo.

Shandura Keto Oatmeal kuita Keto Shake

Kana uchida, zviri nyore kugadzirisa iyi recipe uye kuishandura kuita keto breakfast shake.

Ingo gadzira zvese zvinoshandiswa, uye wobva wawedzera zvese kune blender. Wedzera mashoma emuchero aunofarira kana chero imwe keto yekupfeka. Dzvanya bhatani pane blender. Kuti upedze, wedzera mukaka wemuarumondi zvishoma kusvikira wava nemafungiro aunoda.

Low Carb Ketogenic Oatmeal

Kugadzirira oatmeal usiku hunozivikanwa zvikuru mune dzakawanda zvirongwa zvekudya zve ketogenic. Izvi zvinodaro nekuti yako yakaderera carb yemangwanani ichave yakagadzirira mufiriji paunomuka, pasina chero prep basa.

Kuti uite keto oatmeal usiku hwose, ingo wedzera zvinhu zvose kune chirongo chegirazi uye chisimbiso zvakasimba nechivharo. Kuzunungusa kuti usanganise zvakanaka. Zvadaro rega igare mufiriji yako. Ichakora usiku hwose. Mangwanani anotevera, wedzera mamwe mukaka wearumondi kana iwe uchida kuti uve nekuenderana kwakanaka.

Kana iwe uchida inopisa oatmeal, zvose zvaunofanirwa kuita ndeyekupisa mangwanani. Iwe unogona kuzvipisa mu microwave kana mukicheni. Rangarira kuwedzera mamwe mukaka wearumondi uye mapfekero ekutanga kunonaka kwezuva rako.

Ketogenic oatmeal mumaminitsi mashanu

Iyi yakaderera carb oatmeal recipe is oatmeal-isina, asi iwe haungatoipotsa. Negiramu rimwe chete remambure carbs uye 44 magiramu emafuta pakushanda, iyi ketogenic oatmeal ichaita inonaka, keto-ushamwari kutanga kwezuva.

• Nguva yekugadzirira: 5 minutos.
• Kubika nguva: 10 maminitsi-15 maminitsi.
• Nguva yakazara: 20 minutos.
• Performance: 1.

Zvimwe

• 1 kapu yemukaka wearumondi usina shuga.
• 1/2 mukombe wehemp moyo.
• 1 tablespoon yefurakisi yefurakisi.
• 1 tablespoon yembeu dzechia.
• 1 tablespoon yecoconut flakes.
• Supuni 1 vanilla inobvisa
• 1 teaspoon yesinamoni.
• 1 tablespoon yeMCT mafuta poda (kana 1 kikapu ye stevia uye chipunu chekokonati mafuta).

Mirayiridzo

1. Sanganisa zvese zvinoshandiswa mupoto diki, simbisa kubatanidza.
2. Simmer kusvikira yakora sekuda kwako, uchikurudzira dzimwe nguva.
3. Shumira uye shongedza nemabriji echando.

Nutrition

• Calories: 584.
• Mafuta: 44 g.
• Carbohydrate: 17 g.
• Fibre: 16 g.
• Mapuroteni: 31 g.

Palabras clave: oatmeal kana ketogenic oatmeal.