Yakaderera Carb Ketogenic Fathead Pizza Recipe

Funga nezvechikafu nyaradzo chikafu hachibvumirwe pane ketogenic chikafu?

Hedzinoi dzimwe nhau dzakanaka. Iyi inonaka kwazvo keto fathead pizza resipi inoreva kuti unogona kunakidzwa neyakajairwa pitsa yawaida uchiri mudiki, kunze kwekunge panguva ino, haufanirwe kunetseka nezve yakakwira carbs kana artificial toppings.

Nenguva yakazara yemaminitsi e30, maminitsi gumi chete ekugadzirira nguva uye maminitsi makumi maviri muchoto, iyi keto low carb pizza inoshandisa boka revasere.

Iwe unogona kuzvidya zvese iwe, asi iwo magiramu matatu e net carbs pasevhisi imwe neimwe inogona kusvika pamuganho wako wezuva nezuva. Usanetseka, iwe carbohydrate nhamba yakaderera zvakakwana kuti kugara mu ketosis, kunyange iwe ukadya imwe chikamu chekuwedzera.

Iwe unogadzira sei keto pizza mukanyiwa?

Iwe unogona kunge uchinetseka kuti ungaita sei keto-inoshamwaridzika, yakaderera-carb pizza crust, se pepperoni, mozzarella cheese, uye mamwe ako ese aunofarira "regular pizza" toppings ane keto-hushamwari. Asi unoita sei keto mukanyiwa?

Iwe unogona kunge wakaona yakaderera carb pizza crusts inodaidzira cauliflower kana coconut hupfu, asi kune iyi mafuta musoro pizza crust unoda:

• Hupfu hwealmond.
• Kirimu chizi.
• Mozzarella yakagadzirwa
• Egg.
• Psyllium husk.

Iwe unozodawo zvidimbu zvematehwe uye pani yepizza. Kana iwe ukaona mukanyiwa wakaoma kupfava, unogona kushandisa pini. Ungangoda kumwaya ne psyllium husk kana hupfu hwekokonati kutanga kudzivirira kunamira.

Kuti uone kuti pizza yako yakakura haityoke, bika mukanyiwa usati wawedzera zvigadzirwa. Isa mukanyiwa wepizza padombo repizza kana pepa rekubikira rakaputirwa nebepa rinodzivirira girizi. Bika kwemaminetsi gumi, flip it over, uye wobva wabika kwemamwe maminetsi. Kuti uwedzere crispy crust, gadzira mamwe maminetsi mana. Kuti ukurumidze kuita, unogona kubaya mukanyiwa nebanga rakatetepa.

Mibvunzo inowanzo bvunzwa nezve maitiro ekugadzira mafuta emusoro mukanyiwa pizza

Kana iri nguva yako yekutanga kuyedza iyi mafuta musoro pizza mukanyiwa resipi, unogona kunge uine mibvunzo mishoma. Heano mamwe matipi, matipi, uye mhinduro kumibvunzo inowanzo bvunzwa:

• Pane muto wepizza usina shuga here? Zvakanaka, kune mashoma mabhureki anogadzira yakaderera carb pizza sosi. Usashandise marinara muto wechitoro. Iwe unogona kugadzira yako nyore neichi pizza sauce recipe iyo inoshandisa matomatisi emumagaba, hupfu hwegariki, oregano, mafuta omuorivhi, basil, nehupfu hwehanyanisi.
• Ndeapi marudzi echizi akakodzera kune ketogenic kudya? Kana iwe uchishivirira mukaka, unogona kukwira pizza yako neParmesan kana mozzarella cheese. Ingoenda kune yemhando yepamusoro, uchisarudza yakazara chizi uye zviri nani organic uye yemahara renji.
• Ndeipi nzira yakanakisa yekupisa iyi resipi? Iwe unogona kupisa pizza yako muchoto kana mu microwave.
• Ndeupi ruzivo rwekudya kune iyi resipi? Iyi resipi ine 14 magiramu emafuta, 3.3 magiramu enet carbs, uye 15.1 magiramu eprotein, zvichiita kuti ive yakakwana kune yako keto chirongwa chekudya.

Hutano hunobatsira hwefathead pizza

Pamusoro pekunakidzwa nekumedza chimwe chekudya chaunofarira, iwe uchada iyi resipi zvakanyanya nekuda kweruzivo rwayo rwekudya. Kusanganiswa kwemazai, chizi, uye maarumondi kunokupa chidimbu chepizza chine protein. Pamusoro nepepperoni uye iwe uchawana anopfuura 15 magiramu emapuroteni uye 14 magiramu emafuta akazara pakushumira.

Zvakanakira kubika neupfu hwealmond

Iyi mafuta emusoro wepizza mukanyiwa unogadzirwa nezvinhu zviviri zvinoshamisa: hupfu hwealmond uye psyllium crust. Kushandisa izvi zvinongedzo panzvimbo yehupfu huchena hwenguva dzose kunoderedza carbs uye kunopa humwe hutano hwakanaka.

Hupfu hwemuarumondi ndiyo yakaderera carb kune imwe yehupfu hwegorosi. Kana iwe usingakwanise kuwana hupfu hwearumondi pachitoro chako, tenga maarmond panzvimbo. Zvadaro ingozvikuya kusvika pakunyatsoenderana nekugadzira chikafu.

# 1: Inogona kuvandudza hutano hwemoyo

Maarumondi anoita basa rakakosha muhutano hwemwoyo. Muchidzidzo chakaitwa neAston University muBirmingham, vatsvakurudzi vakacherechedza vatori vechikamu vaidya magiramu makumi mashanu emaarumondi pazuva kwemwedzi. Mhedzisiro yacho yakaratidza kuti kudya maarumondi kwakawedzera mwero we antioxidants muropa. Zvidzidzo zvakaratidza kuyerera kweropa kuri nani, kuderedzwa kweropa, uye kuwedzera kwemazinga e antioxidant ( ¹ ).

# 2: inogona kuvandudza shuga yeropa

Hupfu hwemuarumondi hunogonawo kubatsira kugadzirisa shuga yeropa. The Journal of Nutrition yakabudisa chidzidzo umo vatori vechikamu vakadya kudya kwearumondi, mbatatisi, mupunga, kana chingwa. Vatsvagiri vakawana kuti vatori vechikamu shuga yeropa uye insulin mazinga akadzikira mushure mekudya maarumondi, izvo zvakabatsira kudzora mazinga eglucose eropa mushure mekudya ( ² ).

# 3: inogona kubatsira nekuonda

Hupfu hwemuarumondi ndeyekuwedzera kukuru kune chero ketogenic chikafu nekuti inogona kukubatsira kuderedza uremu. Chidzidzo chakabudiswa neInternational Journal of Obesity uye Related Metabolic Disorders yakadzidza zvinokonzerwa nemaarumondi uye makabhohaidhiretsi akaoma muvanhu vakafuta.

Vatori vechikamu vakakamurwa kuita mapoka maviri: boka rimwe raidya chikafu chepasi-calori pamwe ne85g / XNUMXoz yemaarumondi pazuva, uye rimwe boka rinodya yakaderera-calorie kudya pamwe nesarudzo yavo yakaoma carbohydrates.

Ichi chidzidzo chakaratidza kuti boka raidya maarumondi rakaratidza 62% yakakura kuderedza uremu uye 56% kuderera kukuru kwemafuta mashoma kana ichienzaniswa neyakaoma carbohydrate boka. ³ ).

Zvakanakira kubatanidza Psyllium husk

Kana usati wambonzwa nezve psyllium husk, usanetseka. Psyllium husk inogadzirwa kubva kumbeu yechirimwa plantago ovata. Iwe unozozviwana zvakajairika mumabikirwo eketo sechinotsiva gluten mumabikirwo asina gluten kana mazai mune vegan mabikirwo. Izvi zvinoita kuti ive chinhu chakanakira vanhu vane allergies yechikafu. Ndiyo yakanakisa sosi yekudya fiber, saka wedzera kune yako mangwanani smoothie kana chia pudding yekuwedzera fiber.

Psyllium is prebiotic, chikafu chinodiwa neprobiotics kuti chibudirire uye kukura mumatumbo ako. Inoitawo kuti zvigaro zvako zvishande zvakanaka, zvichiita kuti zvive chinhu chikuru kune vanhu vane IBS kana Crohn's disease ( ⁴ ).

Zvakanakira kudya mafuta ane hutano

Hazvina mhosva kuti iwe wakamboudzwa chii, mafuta chikamu chine hutano chekudya kupi zvako, uye hongu, izvo zvinosanganisira Mafuta akaguta. Nemazai, grated mozzarella, uye cream cheese zvakaiswa mubatter iyi, une chokwadi chekuwana mugove wako wemafuta ane hutano negiramu rimwe chete remacarbohydrates akazara.

Kunyange zvazvo data yezvokudya kubva kuma1970 yakataura kuti mafuta akazara akaipa, zvidzidzo zvitsva zvinoratidza kuti mafuta haasi iwo anokonzera chaiwo. ⁵ ). Kudya kwemafuta akawanda ndizvo zvinokutendera kuti upinde ketosis, uchishandisa ketoni dzesimba panzvimbo yeglucose.

Muchokwadi, mutemo wakanaka wegumbo ndewekuti 60% yemakoriyumu ako (Percent Daily Values) inofanira kubva kumafuta, nepo 35% yemakoriyori ako anofanira kubva kumapuroteni kuenda kugara mu ketosis.

Gadzirira manheru epizza yakaderera carb

Ndiani angave akafunga kuti unogona kunakidzwa nepizza inonaka inonaka senge pizza yako yaunofarira yehudiki isina zvese zvekuvakisa?

Buritsa mukanyiwa wefathead pabheji uye gadzira kusvika goridhe ratsvukira. Mushure mekunge hupfu hwepizza hwabikwa hafu, tora zvaunofarira pizza toppings.

Recipe yepakutanga inoiswa ketchup, pepperoni, uye tsvuku tsvuku tsvuku, asi inzwa wakasununguka kusarudza chero zvipi zveketo zvaunoda. Ingo rangarira iyi yakaderera carb resipi. Kanganwa yakakwira carb pineapple uye unamatira kune nyama nemiriwo.

Nakidzwa nehusiku hwekudya kweItaly pasina kunzwa uine mhosva. Iyi ndeimwe yeakanakisa low carb pizzas iwe yauchazove uine.

Low Carb Keto Fathead Pizza

Kutevera keto kana kudya kwakaderera carb hakuite sekunge kwakaoma nguva yaunotora mbichana kubva mupizza inonaka iyi, ne3.3g chete yemambure carbs.

• Nguva yekugadzirira: 10 minutos.
• Nguva yekubika: 20 minutos.
• Nguva yakazara: 30 minutos.
• Performance: 8.
• Category: Mutengo.
• Imba yekicheni: Neapolitan.

Zvimwe

Yekuwanda.

• 2 makapu e mozzarella cheese.
• 3 tablespoons cream cheese, yakanyoroveswa.
• 1 zai.
• 3/4 mukombe weupfu hwealmond.
• 2 maspuniki e psyllium husk.
• 1 tablespoon yeItaly seasoning.
• 1/2 teaspoon munyu.

Zvemuto.

• 1/3 mukombe wematomatisi muto pasina kuwedzera munyu.
• 1/16 teaspoon munyu.
• 1/8 teaspoon red pepper flakes.
• 1/4 teaspoon musanganiswa weItaly.
• 1/8 teaspoon yepepuru yakasviba.

Zvekuvhara.

• 12 pepperoni zvimedu.
• 3/4 mukombe mozzarella.

Mirayiridzo

1. Preheat oven kusvika 205º C / 400º F uye gadzira bepa rekubikira nebepa risina girizi.
2. Mu microwave mbiya yakachengeteka, nyungudusa mozzarella mu 30 second increments kusvika yanyungudika zvachose, ichikurudzira kuti isatsva.
3. Mundiro ye mozzarella cheese yakanyunguduka, wedzera zvose zvinoshandiswa pahupfu uye ukanya nemaoko ako kusvikira wanyatsobatanidzwa. Rongedza mukanyiwa mubhora uye gadzira mudenderedzwa re ¼ inch pane pepa rakagadzirwa.
4. Bika kwemaminetsi gumi, bvisa muchoto, flip uye gadzira mamwe maminetsi maviri.
5. Paunenge uchibika mukanyiwa, tora mbiya diki wosanganisa muto wematomatisi nemunyu, mhiripiri tsvuku, muto wekuItaly, uye mhiripiri nhema.
6. Bvisa mukanyiwa kubva muchoto uye pamusoro nemuto, cheese, uye pepperoni.
7. Isa pizza zvakare muchoto uye gadzira 5-7 maminitsi.
8. Bvisa kubva muchoto, kutonhora kwemaminitsi 5-10, cheka, shumira uye unakidzwe.

Nutrition

• Chikamu saizi: 1 kushumira
• Calories: 202.
• Mafuta: 14 g.
• Carbohydrate: 5,2 g (3,3 g mambure).
• Mapuroteni: 15,1 g.

Palabras clave: keto fathead pizza.