Yakaderera Carb Koliflower Chingwa Recipe

Koliflower ndiyo nyeredzi yemabikirwo akawanda eketo, kusanganisira iyi yakaderera carb cauliflower bun. Uye mukurumbira waro wakanyatsokodzera.

Pamwe chete ne zucchini, cauliflower ndeimwe yeakanakisa keto miriwo kwete nekuda kweiyo yakaderera carb hunhu, asiwo nekuda kwekusiyana kwayo.

Musoro weholiflower unobatsira zvikuru. Inogona kugadzirirwa semupunga kutsiva chinyakare mupunga, unogona kupwanyika uye kuitwa a cauliflower pizza crust crunchy uye inonaka, kana inogona kubikwa pamatanda kugadzira chingwa cheholiflower.

Zvakaoma kuwana mapeji echingwa echikafu anonaka, asi ichi chingwa cheholiflower ndicho chimwe chete. Uyezve, iyi recipe-isina-gluten haisi nyore chete, hainawo mukaka, uye yakazara neprotein uye kudya fiber. Inonyatso kutevedzera chingwa chakajairika mukuravira uye kugadzirwa.

Unogona kurunga mukanyiwa wako nezvinonhuwirira zvekuItaly zvechingwa chinonaka cheItaly kana kuwedzera jamu diki ne macadamia nut butter pachingwa chine zvinonaka.

Munyu kana kutapira, iwe uchada kuwedzera iyi keto resipi kune yako runyorwa rweyakaderera carb mabikirwo.

Iyi keto-inoshamwaridzika cauliflower bun ndeye:

• Dildo.
• Inonaka.
• Tasty.
• paleo.
• Dairy yemahara.

Zvinonyanya kukosha ndezvi:

• Koliflower florets.
• Hupfu hwealmond.
• Mazai.
• Psyllium husks.

Zvingasarudzwa Zvinongedzo:

• Munyu.
• Rosemary.
• Oregano.
• Pepper nhema.
• Nut butter
• Parmesan.

Utano hunobatsira hwechingwa cheholiflower

Koliflower ndeimwe yemiriwo inonyanya kudiwa pane keto kudya kwechikonzero. Iyo yakawanda-purpose, yakaderera-carb, uye yakazara ne macronutrients. Zvinogona kukushamisa iwe kudzidza kuti inogona kukupa zvakatowanda mabhenefiti muchimiro chechingwa.

# 1: inogona kuvandudza kugaya kwako

Kana zvasvika kune hutano hwematumbo uye kugaya, fiber ndiyo nhamba yako yekutanga ally. Muviri wako haugayi kana kutora faibha sezvaunoita nemamwe macarbohydrates.

Pane kudaro, fiber inovaka mudumbu rako rekudya, ichiita sechikafu chemukati mabhakitiriya uye kubatsira hutano hwemudumbu munzira dzinoverengeka ( ¹ ).

Ichi chikafu chinonaka checauliflower chingwa chine 3.7 magiramu efayibha muchidimbu chega chega, izvo zvisingangodzikisi mambure ako ekudya, asiwo zvinoita kuti kugaya kwako kufambe zvakanaka uye mabhakitiriya ako emudumbu achifara.

Kuwedzera uye kupfavisa chigaro chako haisi iyo chete nzira iyo fiber inogona kukubatsira iwe. Kuwana dosi yako yemazuva ese kunogona kubatsirawo kupokana nehuwandu hwekunetseka kwekudya senge chirungurira, diverticulitis, hemorrhoids, uye duodenal cancer. ² ).

Yakawanda yefiber iri muchingwa cheholiflower iyi inobva muhusk yePsyllium. Psyllium inzvimbo huru yezvose zviri zviviri soluble uye insoluble fiber. Kana usina chokwadi chemusiyano uripo pakati pavo, heino tsananguro pfupi:

• Soluble fiber: Inononoka kugaya. Iyo inoumba gel mumatumbo uye inogona kuderedza cholesterol nekuisunga nayo mudumbu rekudya, iyo inoderedza LDL muropa ( ³ ).
• Insoluble fiber: Inosimudzira kugaya kwako. Inowedzera huwandu kune stool uye inogona kubatsira kuti ifambe nemudumbu rako rekudya ( ⁴ ).

Psyllium husk inoshandawo seprobiotic, zvinoreva kuti inodyisa mabhakitiriya akanaka ari mumatumbu ako. MaProbiotics anobatsira immune system yako nekusimbisa dziviriro yako kurwisa mabhakitiriya ekunze uye kudzivirira matambudziko akaita semanyoka ( ⁵ ).

Psyllium husk inogona kutobatsira kana uri kunetseka nematambudziko ekuzvimba bowel. Muboka revanhu vane chirwere cheCrohn chinoshanda, kusanganiswa kwepsyllium uye probiotics kwakawanikwa kuva mushonga unoshanda. ⁶ ).

# 2: batsira kuchengetedza moyo

Fiber zvakare ine hunhu hunoshamisa pahutano hwemoyo. Muchokwadi, iyo yakawanda fiber yaunodya, zvishoma iwe unenge uwedzere kuwedzera kweropa, sitiroko, high cholesterol, uye chirwere chemoyo (CVD) ( ⁷ ) ( ⁸ ).

Psyllium husk, kunyanya, yakadzidzwa sechitubu che fiber chinogona kudzivirira CVD ( ⁹ ).

Koliflower yakapfuma mukomboni inonzi sulforaphane. Sulforaphane inozivikanwa seisina kunanga antioxidant uye inogona kuve nemoyo-inodzivirira zvivakwa ( ¹⁰ ).

Imwe nzira iyo sulforaphane inogona kudzivirira moyo wako kuburikidza nekugona kwayo kuwedzera mamwe maantioxidant nzira, ndosaka ichinzi "indirect antioxidant", kwete antioxidant ( ¹¹ ).

Apo mwoyo wako unomira kuwana ropa rakakwana, uye naizvozvo okisijeni, panogona kuva nekukuvara kwenyama, inozivikanwa sekukuvara kweischemic. Neraki, sulforaphane inobatsira kudzivirira kubva mukukuvadzwa ischemic uye nekudaro inodzivirira moyo wako ( ¹² ) ( ¹³ ).

Pane zano rekuti uwane zvakanyanya kubva muholiflower. Iwe unogona chete kusunungura sulforaphane nekucheka, kucheka, mashing, kana kutsenga cauliflower. Zvingave zvakanaka kutaura kuti hunhu hwake hunodzivirira moyo hwakamirira iwe kuti uhushandise.

Koliflower inewo sosi yakakura yevhitamini C uye folate ( ¹⁴ ) Tsvagiridzo yakaratidza kuti kushomeka kwezvikafu izvi kunogona kuve kwakabatana nemukana wekuwedzera wekuita chirwere chemoyo. Vitamin C yakakoshawo pakushanda kwakakwana kwe immune system yedu, nepo folate inogona kubatsira kudzivirira mamwe marudzi egomarara senge cancer yesophagus uye pancreas ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

Muriwo uyu unoshanda zvakasiyana-siyana zvakare isimba re potassium. Zvidzidzo zvakaratidza kuti kunwa zvine hutano kwemineral iyi kunoratidza kuwirirana nekuderera kwemazinga eropa, izvo zvinozodzikisa njodzi yechirwere chemoyo. ¹⁸ ).

# 3: inogona kusimudzira uremu

Pane zvinhu zvakawanda zvinouya kana uri kuedza kuderedza uremu. Ehe, maekisesaizi uye kusarudza chikafu chakakodzera chinofanira kunge chiri pamusoro pechinyorwa chako, asi kugutsikana uye kunzwa kuguta kunoitawo basa.

Iyo fiber muupfu hwearumondi uye psyllium husk inokubatsira kuti unzwe wakaguta uye kugutsikana nekuwedzera kuwanda uye kudzikisira kugaya. Uye vanhu vanodya yakawanda fiber vanowanzove vatete kupfuura avo vanoidzivirira ( ¹⁹ ).

Zvidzidzo zvakaratidzawo kuti kana iwe wakafuta uye uchiedza kurasikirwa nemamwe mafuta asingadiwi, kuwedzera fiber pakudya kwako kunogona kuvandudza zvakanyanya kurasikirwa ( ²⁰ ) ( ²¹ ).

Choline, iyo yakawanda mumazai, ndechimwe chekudya chekurasikirwa kwehuremu chakakodzera kutaurwa. Vatsvakurudzi vanotenda kuti choline inogona kuderedza chido uye nokudaro kuderedza kudya kwese kwekudya. Uye kuchengeta chido chako chekudya ndicho chinhu chinokosha pakubudirira kwekureruka kwehuremu ( ²² ) ( ²³ ).

Mazano ekushumira chingwa cheholiflower

Nakidzwa nechingwa checauliflower ichi chemangwanani nesinamoni macadamia nut butter, kana kuti chishandise kugadzira sangweji yekudya kwemasikati nekukurumidza.

Kana kuti ingoiputira muchovha, wedzera mafuta emuorivhi uye cheddar cheese, uye uite sebruschetta inonaka yekudya kwemasikati nokukurumidza.

Iwe unogonawo kushandura chikafu ichi chinoshandiswa zvakasiyana-siyana cheholiflower kuti chiite cheesy breadsticks, kuwedzera mozzarella cheese, kuitira kudya kweItaly kwakakwana, kana sandwich inonaka yakakangwa cheese.

Inoitawo kunakidza kukuru, ingave iri yega kana nediki bota rakadyiswa uswa uye garlic powder. Chero nzira yaunozviita nayo, iwe uchada kuwedzera chingwa ichi kune chako chaunofarira chirongwa chekudya.

Iye zvino zvawakadzidza hutano hunobatsira hweiyi ketogenic cauliflower chingwa, inongosara kubika uye kuravira. Usatarise zvakare kune zvikonzero zvekuwedzera cauliflower kumararamiro ako keto sezvo iri imwe yeakanakisa keto veggies yaunogona kuwana.

Low Carb Cauliflower Bread

Low carb cauliflower chingwa chakagadzirwa ne psyllium, hupfu hwearumondi, uye mazai yakakwana isina shuga, keto-inoshamwaridzika inotsiva masangweji uye toast.

• Nguva yekugadzirira: 15 minutos.
• Nguva yakazara: 1 awa nemaminitsi mashanu.
• Performance: 12 (zvidimbu).
• Imba yekicheni: American.

Zvimwe

• 2 makapu eupfu hwealmond.
• 5 mazai.
• ¼ mukombe we psyllium husk.
• 1 kapu ye cauliflower mupunga.

Mirayiridzo

1. Preheat oven kusvika 180º C / 350ºF.
2. Rongedza pani yechingwa nebepa rematehwe kana kokonati mafuta ekubikisa spray. Kuisa parutivi.
3. Mundiro huru kana purogiramu yezvokudya, sanganisira hupfu hwemuarumondi uye psyllium husk.
4. Rova mazai nekukurumidza kwemaminetsi maviri.
5. Wedzera mupunga weholiflower uye fungai zvakanaka.
6. Dururirai musanganiswa mupani yechingwa.
7. Bika kwemaminitsi makumi maviri.

Nutrition

• Chikamu saizi: 1 chimedu
• Calories: 142.
• Carbohydrate: 6,5 g.
• Fibre: 3,7 g.
• Mapuroteni: 7,1 g.

Palabras clave: low carb cauliflower chingwa.