Keto Fluffy Waffles Recipe - Ndiyo Keto Here?

Paunofunga nezvewaffles, unogona kurota iwo maBelgian waffles akaiswa chokoreti machipisi, sitiroberi, uye blueberries, uye akanyudzwa muheavy cream uye meple manyuchi.

Izvo zvakakosha zvinoshandiswa mumawaffles enguva dzose hazvina kukodzera kudya kwe ketogenic, kunze kwekukwanisa kudya ma berries mashoma nguva nenguva. Kana wakapotsa kudya kwemangwanani kwakadaro, iyi recipe ichasvika panzvimbo.

Nema tweaks mashoma kune zvinongedzo, uye dzimwe sarudzo dzakangwara dzema toppings, unogona kugadzira chikafu chemangwanani kana brunch iwe wanga uchirota uchichengeta carb kuverenga pasi.

Keto waffles inogoneka, iwe uchaona kuti ndizvo.

Nzira yekugadzira keto waffles

Aya low carb waffles ari nyore kugadzira. Iwo ane shuga, zviyo uye gluten akasununguka, akazadzwa azere nemhando yepamusoro maple flavour, uye kunyange akanakira batch cook y kukubatsira pakugadzirira kudya. Iwe unonakidzwa nekunakidzwa kwese kwe fluffy waffles, asi pasina akawedzera macarbohydrates anogona kukubvisa mubhokisi. ketosis.

Iyi waffle recipe inotora maminitsi mashanu chete ekugadzirira nguva uye maminitsi mashanu ekubika nguva. Uye kana iwe ukatarisa ruzivo rwekudya pazasi, uchaona kuti dzine chete magiramu maviri emambure carbs pawaffle.

Izvo zvakakosha zvinongedzo mune iyi waffle recipe zvinosanganisira:

Hupfu hwealmond.
Hupfu hwekokonati.
Mazai.
Butter.
Sodium bicarbonate.
Baking powder.
Mukaka wesarudzo yako (senge almond mukaka o mukaka wekokonati).

Iwe zvakare unozoda musanganisi uye waffle mugadziri, akazora nekokonati mafuta kana yekubikira pfapfaidzo usati waishandisa.

Kana iwe usina waffle iron kana weBelgian waffle maker, unogona kushandisa recipe iyi kugadzira mapekeke epasi carb.

Mune iyi keto waffle recipe, musanganiswa wehupfu hwekokonati uye hupfu hweamondi inoshandiswa. Imwe neimwe yadzo yakaderera mumakabhohaidhiretsi kana ichienzaniswa neupfu hwegorosi hwenguva dzose uye inopa huwandu hwehutano hwakanaka.

Zvakanakira hupfu hwealmond

Hupfu hwemuarumondi, hunongori muarumondi wakatsetseka, unoshamisa Keto-inoshamwaridzika yechinyakare hupfu inotsiva.

Iwe unogona kuishandisa mumhando dzakasiyana-siyana dzekubika kusanganisira makuki, makeke, uye muffin. Kana mutengo webhegi reupfu hwearumondi uchiita sewakakwirisa kwauri, mhinduro isingadhuri ndeyekutenga maarumondi akawanda uye wozvikuya iwe pachako mukugadzira chikafu.

Maarumondi anodhura zvakanyanya kana achienzaniswa nemamwe marudzi enzungu, uye unogona kuawana mune angangoita ese masupamaketi nemacheni makuru echikafu.

28 magiramu / 1 ounce yeupfu hwearumondi ine 6,3 magiramu eprotein, 0,4 magiramu ezvokudya fiber uye 30,2 magiramu emafuta ( ¹ ).

Maarumondi anewo vhitamini E, iyo inobatsira kuvandudza hutano hweganda nekusimbisa capillary madziro uye kuwedzera hunyoro uye elasticity ( ² ).

Almonds ane akawanda mabhenefiti ehutano, kusanganisira:

Iwo akapfuma sosi ye monounsaturated fatty acids uye antioxidants, iyo inobatsira kuvandudza hutano hwemoyo ( ³ ) ( ⁴ ).
Maamondi anogona kubatsira kuderedza kuzvimba uye oxidative kusagadzikana ( ⁵ ).
Maarumondi akapfuma mucalcium, potassium, phosphorus, uye magnesium. Aya mamineral anoita basa rakakosha mumabasa emuviri akadai sekugwamba kweropa, kubuda kwehomoni, BP, uye hutano hwemapfupa uye mazino ( ⁶ ).
Huyero hweprotein, makabhohaidhiretsi, mafuta, uye faibha mumaarumondi isarudzo yakanakisa-isina zviyo kune avo vasingamirire insulin kana vane matambudziko neshuga yeropa. ⁷ ).

Coconut hupfu hunobatsira

Kufanana nehupfu hwearumondi, kokonati inzvimbo yakaderera-carb inotsiva keto kubika. Hupfu hwakakora zvisingaite, saka kana iri nguva yako yekutanga kuishandisa, usashamiswe kana ukaona mazai akakura zvisingaite mune imwe resipi, dzimwe nguva 4-6.

Coconut hupfu hunowanzo shandiswa mumakeke, muffin, uye mamwe madhiri nekuti ine hunyoro hunoshamisa uye hwakapfava. Ndiyo imwe yehupfu hunonyanya kushandiswa mu paleo uye yakaderera-carbohydrate mabikirwo seimwe nzira yehupfu isina zviyo uye nekukosha kwayo kwekudya.

Zvipunu zviviri zvehupfu hwekokonati zvine magiramu mapfumbamwe emacarbohydrates, 9 magiramu efayibha, 1,5 magiramu emafuta, uye 3 magiramu emapuroteni.

Hupfu yekokonati inogadzirwa kubva munyama yekokonati, uye ndeye-chigadzirwa chechikamu chekugadzirisa mukaka wekokonati. Iwe unogona kugadzira upfu hwekokonati yakagadzirwa kumba nekukweva iyo coconut pulp wobva waisanganisa mukugadzira chikafu.

Coconut isimba rekudya rinopa hutano hwakawanda:

Iine manganese, mineral iyo isingatsigire chete kugadzirwa kwemapfupa emapfupa, asi inogonawo kukurudzira kudzivirira kwe oxidative stress ( ⁸ ) ( ⁹ ).
Kokonati yakapfuma muMCT acids (medium chain triglycerides), rudzi rwemafuta asidhi inokurumidza kutorwa uye inodzivirira kugaya kuti ikupe simba nekukurumidza. MCTs chinhu chikuru pakati pevateveri vekudya kwe keto, uye zvidzidzo zvakaratidza kuti vanogona kuvandudza simba rehuropi muchirwere cheAlzheimer. ¹⁰ ) ( ¹¹ ).
Kokonati inzvimbo yakanaka yesimbi nemhangura. Aya mamineral anobatsira kudzivirira kupererwa neropa uye kukurudzira kwakaringana immune system, kuumbwa kwemapfupa, uye kukura kwetsinga ( ¹² ) ( ¹³ ).
Uyu muchero wakaoma-shelled unopa chikamu chakanaka che soluble uye insoluble fiber, iyo inogona kubatsira kuenzanisa cholesterol mazinga ( ¹⁴ ).

Unoda zvimwe zvikonzero zvekuisa hupfu hwekokonati mune yako keto yekudya chirongwa? Verenga zvakawanda nezve ino inoshamisa sosi yesimba mu coconut hupfu gwara .

Sarudza sweetener

Ketogenic kudya zvinotapira zvinofanirwa kunge zvakaderera carb uye shuga isina. Nhau dzakanaka ndedzekuti kuchine zvakawanda zvesarudzo zviripo kugutsa zino rako rinotapira pamwe nekupa hutano hwakanaka.

Stevia pasina mubvunzo imwe yezvisarudzo zvakakurumbira munyika ye ketogenic. Zviri nyore kuwana uye zvinowanzoshandiswa sezvinotapira kwete chete mune keto snacks, asi mune mamwe marudzi ehutano hunobata zvakare.

Paunenge uchisarudza iyi chirimwa-chakavakirwa sarudzo, edza kuenda kune mbishi, isina kugadzirwa mhando. Magiramu maviri e stevia ane glycemic index ye1 mu250, zvichiita kuti ive imwe yeakanakisa ketogenic zvinotapira kunze uko. ¹⁵ ).

Kuti uwane rumwe ruzivo nezve akanakisa ketogenic zvinotapira, tarisa iyi yakazara gwara kune yakanakisa keto sweeteners uye shuga dzimwe nzira.

Zvimwe zvakaderera-carb zvemangwanani sarudzo

Hazvina mhosva kuti unoshandisa zvinotapira zvipi, mambakwedza ako ekupera kwevhiki haazombove akafanana neaya keto waffles. Hadzina mazai akawanda, kunze dziri crispy zvakare uye dzakapfava uye mushy mukati.

Kuti uwane mamwe mazano ekudya kwemangwanani keto kuti upedze brunch yako, tarisa mapeji aya: