Low Carb Keto Cheesecake

Ndiani Akataura Kuti Ketogenic Diet Yaideredza?

Iwe unogona kunakidzwa zvinonaka zvakaderera carb dessert paunenge uri pane ketogenic kudya. Iwe unongoda kuchinja zvimwe zvigadzirwa.

Iyi yakaderera carb cheesecake recipe ine isingasviki masere magiramu e net carbs pakushumira, kukuchengetedzai mukati ketosis. Uyezve, yakazara nezvinovaka muviri-dense zvinongedzo izvo iwe (nemuviri wako) uchada. A no-calorie sweetener, mazai, uye dairy rose inoita iyi dessert yakaderera-carb, gluten-isina, uye isina mhosva. Yakaiswa mukati megoridhe dzvuku reupfu hwearumondi, ichokwadi kuti ndiyo yakanakisa keto cheesecake yawakambowana.

Keto cheesecake yakakwana kune idzo nguva apo iwe unenge uchishuvira kurapwa asi uchida kuchengetedza iyo carb kuverenga yakaderera. Ingoona chokwadi chekudya - chidimbu chimwe nechimwe chine zvinopfuura magiramu gumi nemaviri eprotein uye 12 magiramu emafuta akazara. Pasina kudikanwa kwezvishandiso zvekicheni zvakakura (zvese zvaunoda musanganisi wemaoko), nguva yekugadzirira, uye nguva yakazara yeawa imwe chete muchoto, mubvunzo chaiwo ndewekuti: sei usingade kugadzira keke iri kubva. keto cheese?

Ramba uchiverenga kupfuura resipi kuti udzidze zvakawanda nezve hutano hunobatsira hweiyi cheesecake!

Kana iwe uchitsvaga yakaderera-carb dessert, iyi keto cheesecake recipe ine 8 magiramu emambure carbs pakushanda (pamwe, inotakurwa nemafuta ane hutano).

Nguva yekugadzirira: 15 maminitsi
Kubika nguva: 2 maawa uye 20 maminitsi
Nguva yakazara: Maawa maviri nemaminitsi makumi matatu
Performance: 12 zvimedu
Category: Kudya
Imba yekicheni: Americana

Zvimwe

4 tablespoons butter (mukanyiwa)
1 1/2 makapu hupfu hwealmond (masa)
1/4 mukombe monk fruit sweetener (masa), kana erythritol kana isina kuwanikwa monk muchero
680g cream cheese, yakapfava (yakazadzwa)
1 kapu monk fruit sweetener (kuzadza)
3 mazai makuru (akazara)
1/4 kapu inorema whipping cream (kuzadza)
3/4 teaspoon pure vanilla extract (kuzadza)
1/3 mukombe raspberries muchando (optional raspberry cream sauce)
2 tablespoons heavy whipping cream (optional raspberry cream sauce)

Mirayiridzo

Preheat oven kusvika 175 degrees C.
Sungunusa bhotela mu microwave.
Mundiro diki, wedzera zvese zvehupfu uye, uchishandisa maoko ako, sanganisa kusvika zvanyatsobatanidzwa.
Dzvanya musanganiswa wehupfu muzasi kwe 9-inch detachable pani.
Bika mukanyiwa kwemaminitsi masere.
Bvisa mukanyiwa kubva muchoto uye kuderedza kupisa kwevheni kusvika 160 degrees C.
Wedzera zvigadziriso zvekuzadza mundiro huru yekuvhenganisa uye, nemuvhenganisi wemaoko, sanganisa kusvika zvakanaka.
Bika pa 160 degrees C kweawa imwe, maminitsi gumi.
Mushure mekunge nguva yekubika yapera, bvisa ovheni, vhura gonhi revheni 1 inch, uye rega cheesecake itonhore zvishoma nezvishoma muchoto kweawa imwe.
Bvisa cheesecake kubva muchoto, vhara nealuminium foil uye uise mufiriji kwemaawa mana usati washumira.
Nezvesarudzo yeRaspberry Cream Sauce, microwave iyo raspberries yakaomeswa nechando kusvika yapisa, anenge 45 seconds. Wedzera raspberries uye heavy cream kune blender uye funganisa kusvikira yakanyorova. Dururira cheesecake pakarepo usati washumira.

Nutrition

Chikamu saizi: 1 chidimbu
Calories: 517
Mafuta: 49 d
Carbohydrate: 28,8 g (Net Carbs: 7,5 g)
Mapuroteni: 12,2 d

Palabras clave: keto cheesecake

Monk michero inobatsira

A ketogenic dessert? Haisi oxymoron here?

Kusiyana nekutenda kwakakurumbira, low carb desserts zvinogoneka. Iwe haufanirwe kushandisa hupfu chena kana shuga yegranulated kugadzirira kwayo.

Kushandiswa kwe monk muchero inoita iyi yakaderera carb resipi inonaka inotapira, isina macalorie akawedzerwa kana shuga yeropa inokonzeresa. Ndizvowo zvinopa iyi dessert inonaka (nerubatsiro ruduku kubva kune heavy cream uye vanilla extract).

Monk muchero unobva kuSoutheast Asia uye wakashandiswa semushonga wekugaya uye kutonhora kwemazana emakore. Munguva pfupi yapfuura, yakashandiswa kutapira chikafu uye zvinwiwa. Muto (muto) wemonk muchero uri pakati pe150 ne200 nguva inotapira kupfuura shuga yakajairika.

Monk fruit haina calorie, kunyange zvazvo inotapira kupfuura shuga chena. Sezvo isingakanganisi mazinga eshuga yeropa, yakanaka kwazvo shuga inotsiva kune avo vane chirwere cheshuga, pamwe chete nevaya vanoda kuderedza uremu kana kutevera kudya kwakaderera-carb.

Zvakanakira hupfu hwealmond

Hupfu hwemaarumondi haina gluten-isina, yakaderera-carb, uye yakazara zvinoshamisa zvehutano zvinobatsira (zvimwe pane izvozvo musekondi).

Iwe uchawana hupfu hwemuarumondi hunowanzo shandiswa mukubika keto pane ino saiti, kubva keto cookies vakakwira Waffles for the desayuno (Keto waffles? MMM!!!) Kana iwe usingakwanise kuwana hupfu hwemuarumondi muchitoro chako, ingotenga maarumondi uye woakuya mukugadzira chikafu kusvika asvika pakunaka.

# 1: kunatsiridza mazinga eshuga

Hupfu hwemuarumondi hausimudze shuga yeropa, saka yakanaka imwe nzira yeupfu chenaPasinei nokuti iwe uri pane yakaderera calorie kana ketogenic kudya. The Journal of Nutrition yakabudisa chidzidzo chinoratidza maitiro akanaka emuarumondi pamazinga eglucose mushure mekudya. Chidzidzo ichi chakaratidza kuti maarumondi ainyatso dzikisa huwandu hwevanhu vane hutano hweglucose mushure mekudya, pamwe nemazinga avo e insulin uye chero kukuvara kweiyo oxidative. Boka rekutonga raidya maarumondi, mbatatisi, mupunga kana chingwa. Vatori vechikamu vakadya maarumondi vaive nemazinga akaderera kana achienzaniswa nemamwe mapoka ( ¹ ).

# 2: kunatsiridza simba

Nepo hupfu hwemuarumondi huine kabhohaidhiretsi shoma kana zvichienzaniswa nehumwe hupfu, huzere nekudya kunovaka muviri, senge mafuta ane hutano, mavhitaminzi nemaminerari anoita kuti ive yakanaka sosi yesimba. Iyo ine zvakare 6% yemazuva ese muzana muzana kukosha kwesimbi ( ² ).

Hupfu hwemaamondi hwakapfuma mu riboflavin, manganese, uye mhangura. Riboflavin (vitamin B2) chinhu chakakosha mukugadzirwa kwesimba, kukura kwesero uye kushanda, uye kukura kwemasero matsvuku eropa ( ³ ).

# 3: kunatsiridza hutano hwemoyo

Chikoro cheAston University cheHupenyu uye Hutano Sayenzi chakaburitsa chidzidzo chinoratidza mhedzisiro yekudyiwa kwealmond paBP yevatori vechikamu. Kwete chete kuti vanhu vacho vakave nekuwedzera kwakakura kwehuwandu hwema antioxidants anowanikwa muropa ravo, asi ivo vaivewo nekushomeka kweropa rose ( ⁴ ) Zvinhu zvose izvi zvinoita basa rinopfuura rinokosha muhutano hwemwoyo uye mukuderedza ngozi yehosha yemwoyo (iyo inonyanya kukonzera rufu munyika).

Kusarudzwa kwemhando yepamusoro yezvigadzirwa zvemukaka

Zvakanaka dya zvigadzirwa zvemukaka pane ketogenic diet? Hongu, necaveat: iwe unofanirwa kukwanisa kugaya nemazvo. Avo vane lactose vasingashiviriri kana kuti vane dumbu rinogumbura nekuda kwemukaka vari nani kubva pakudzivisa zvachose.

Nepo iwe unogona kushandiswa kuona cheesecake mapeji anodana cream cheese kana sour cream, iyi cheesecake yekuzadza inoshandisa butter uye heavy whipping cream. Paunenge uchisarudza zvigadzirwa zvako, iva nechokwadi chekusarudza zvigadzirwa zvemhando yepamusoro. Sarudza zvigadzirwa zvemukaka zvakadyiwa nehuswa pese pazvinogoneka.

Grass-fed organic dairy products ane huwandu hwakakwira hweomega-3 fatty acids uye CLA (conjugated linoleic acid). Izvi zviviri zvinovaka muviri zvakakosha mukuderedza kuzvimba, kusimudzira uremu, uye kuwedzera simba remhasuru. Kana mutengo iri nyaya, edza kutenga zvigadzirwa zvako online kubva kuAmazon kwete kubva muchitoro chezvehutano chikafu.

Neraki, izvo zviviri zvemukaka zvinoshandiswa mune ino resipi zvingasarudzwa zviviri. chii chatinokurudzira. Isu hatikurudzire zvakaderedzwa-mafuta kana-asina-mafuta zvigadzirwa (izvo zvinowanzo kutakurwa nemacarbohydrates). Isu tinokurudzira sarudzo dzakazara panzvimbo, izvo zvinogadzira bhotela uye whipped cream sarudzo huru. Izvi zviviri zvinongedzo zvine zero macarbohydrates uye akaremerwa neakanaka, akaguta mafuta emhuka. Butter chete ine magiramu gumi nemaviri emafuta akazara pakushumira, izvo zvinobatsira kukuchengeta mu ketosis.

Kusarudza ketogenic muchero

Kana iwe ukaverenga iyi resipi uye uchifunga kuti unofanirwa kusvetuka muto, ngatiite wongororo nekukurumidza. muchero we ketogenic.

Muto wakanyoroveswa pacheesecake unogadzirwa kubva ku raspberries. Kunyange zvazvo michero inowanzodziviswa pakudya kwe ketogenic nekuda kwehuwandu hwemakhahydrates, kushandiswa kweberry kwakanaka mukuenzanisa.

Maberry akazara ne antioxidants, akapfuma mukudya fiber, uye akaderera mushuga kupfuura mamwe michero. Maererano MyFitnessPal, raspberries ine 15 gramu yehuwandu hwemakhahydrates, asi nekuda kwehuwandu hwehuwandu hwezvokudya zvefiber, dzine chete magiramu manomwe e-net carbohydrates. Ivo zvakare vane chete 7 makorikori pakushumira.

Mimwe michero ine shuga yakawanda (yakadai semango kana mavise) ine shuga yakapetwa kana yaunowana mumabheri. Zvakare, michero inofanira kudyiwa chete mukuenzanisa pane ketogenic diet. Asi kana iwe uri splurging pane keto dessert, iwe unogonawo kuzviita zvakanyanya.