Recipe yeakanakisa keto almond hupfu crepes

Kana iwe uri kutora matanho ekutanga mumararamiro ako keto, unogona kuwana zvakaoma kutenda kuti zvinhu zvakaita seketo pancakes, nyoro brownies, crispy waffles y blueberry pancakes vanogona kuva chikamu chako ketogenic kudya chirongwa zvakajairika.

Nhau dzakanaka ndedzekuti madhishi mazhinji aunofarira-akapfuma anogona kushandurwa nyore nyore kuita keto shanduro nekungochinjanisa akati wandei.

Iyi yakaderera carb crepes recipe muenzaniso wakanaka weketogenic imwe nzira kune yakakurumbira high carb crepes. Inoshandiswa zvakasiyana-siyana (unogona kuvaita kutapira kana kunakidza), zviri nyore (hazvitore maminetsi anopfuura gumi nemashanu), uye yakakwana kwekudya kwemangwanani paunenge uri pakudya kwakaderera-carb.

Nakidzwa necrepe inotapira ine mamwe raspberries uye drizzle yecoconut butter, kana crepe inonaka yakazadzwa nemazai akakushwa uye low carb miriwo. Kuzadza kwako kana kukwirisa kunogona kuve kwakapusa kana kwakajeka sezvaunoda.

Izvo zvakakosha zvinoshandiswa mune idzi ketogenic crepes zvinosanganisira:

• Collagen
• Hupfu hwealmond.
• Mazai.
• Vanilla kubvisa.
• Mukaka weAlmond.

Nepo tsika dzeupfu hwegorosi crepes dzine zvakawanda makabhohaidhiretsi uye ivo vachakudhonza nyore kubva kunze ketosis, idzi ketogenic crepes dzakaderera carb, gluten isina, uye sarudzo ine hutano sezvainogadzirwa nehupfu hweamondi. Nenguva yekugadzirira yemaminetsi gumi nemashanu chete, ivo vanozove nyore kuve imwe yemabikirwo aunofarira pamba pako.

5 hutano hwakanaka hwehupfu hwealmond

Kuwedzera ketogenic crepes kune chirongwa chako chekudya hakusi kungonakidza kwekuravira kwako, asi zvinongedzo zvakanaka kune hutano hwako. Tsvaga hutano hunobatsira hwehupfu hwealmond, hunova hwaro hweiyi ketogenic crepes.

# 1. Inogona kuvandudza hutano hwemoyo

Almonds inzvimbo huru yemafuta emonounsaturated. Rudzi urwu rwemafuta ane hutano hunogona kubatsira kudzikamisa uye kuchengetedza cholesterol mazinga nekuchengetedza tsinga dzeropa kushanda zvakanaka. Maarumondi akazarawo nevhitamini E uye mamwe antioxidants, ayo akakosha pakudzikisa oxidative kusagadzikana mumasero ako ( ¹ ) ( ² ).

# 2. Isimba rinowedzera simba

Chimwe chezvikonzero zvakanakisa zvekuisa maarumondi mukudya kwe ketogenic kana chero mararamiro ane hutano nekuti ane musanganiswa wakakura wemacronutrients, mavhitaminzi, uye zvicherwa. Iyo synergy yemakomponi aya inogona kupa muviri wako simba rakasimba ( ³ ) ( ⁴ ).

Mafuta ane hutano munzungu uye hupfu hunoitawo kuti ugare wakaguta uye uzere kwenguva yakareba, zvichikubatsira kubata nezvishuwo uye kudzivirira shuga yeropa ( ⁵ ).

# 3. Yakapfuma mune zvinovaka muviri

Paunosarudza hupfu hwearumondi pamusoro pegorosi kana hupfu hwezviyo, uri kupa muviri wako dosi remafuta ane hutano. Nepo 100 magiramu eupfu huchena hwenguva dzose huine 1 giramu remafuta, huwandu hwakafanana hwehupfu hwemuarumondi hune magiramu gumi nemaviri anoshamisa. ⁶ ) ( ⁷ ).

Iyi cereal hupfu inotsiva ine zvakare yakakosha zvicherwa senge magnesium, potassium, uye calcium. Izvi zvinovaka muviri zvakakosha pakuumbwa kwemapfupa uye kuwanda, uye zvinokubatsira kuchengetedza hutano hweskeletal chimiro ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

Imwe kapu yeupfu hwearumondi inopawo magiramu makumi maviri nemana eprotein, gumi nemana emagiremu efayibha yekudya, uye magiramu gumi chete enet carbs ( ¹¹ ).

# 4 inogona kudzivirira kubva kugomarara

Zvidzidzo zvakaratidza kuti kugara uchinwa maarumondi uye maarumondi awo anogona kubatsira kudzikisira njodzi yekuva nemhando dzezvirwere, senge cancer yemudumbu.

Izvi zvinokonzerwa nekuwanda kwe antioxidants uye fiber mu nati iyi, iyo inobatsira mukurwisa mahara radicals, kuderedza kukuvadzwa kweDNA, kudzikira kuzvimba uye kusimbisa immune system. ¹² ) ( ¹³ ).

# 5. Inogona kukurudzira kudya kwakanaka.

Maererano nezvimwe zvidzidzo, vanhu vazhinji havadye kukosha kwezuva nezuva kunokurudzirwa (25 gramu) yefiber yekudya. Uku kushomeka kwemicronutrient kwava kunzi "dambudziko rehutano hweveruzhinji" ( ¹⁴ ).

Fiber yakakosha pakushanda kwakanaka kwegwara rako remudumbu. Inobatsira kuchengeta microflora yako iri pakati nepakati uye ine hutano, uye inobatsira kufamba kwemukati, kubatsira muviri wako detoxification system ( ¹⁵ ).

Kuwedzera maarumondi nehupfu hwemuarumondi, zvese zvakapfuma mufiber, pakudya kwako inzira iri nyore uye iri nyore yekuwedzera madyiro ako ekudya fiber, zvichibatsira muviri wako kuti ushande mune iwo chaiwo mamiriro.

Keto pancakes uye mamwe makuru akadzika-carb emangwanani mazano

Ne 1 giramu remambure carbs pakukura kwesevhisi, aya keto pancake anobatsira pakuronga kwako kwekudya. Izvo zvinonaka, zvakakora, uye haufanirwe kunetseka nezve carb kuverenga kana kudzingwa mu ketosis.

Iwo ane hushamwari keto, ane huturu-dense, uye anozopisa muviri wako nemabhenefiti anoshamisa. Nguva inotevera kana iwe uchida chimwe chinhu chinonakidza chekudya chamangwanani, ita batch yeiyi nyore keto crepes. Iwe unogona kutonzwa sekunge uri kuwana chikafu chinonaka chemangwanani.

Kunyangwe iwe uri newbie kana veteran kune keto chikafu, dzimwe nguva zvinogona kuve zvakaoma kuwana keto kurudziro mukubika, kunyanya kana zvasvika pakudya kwemangwanani. Mazhinji mabhuku ekubika keto anovimba zvakanyanya nemazai kuti ubike chikafu chako chemangwanani, zvichiita kuti zvive nyore kuneta nazvo nekukurumidza.

Kana iwe ukarota zvinonaka muffin, zvinonaka mapakeke, kana zvinonyaradza zvinonaka zveFrench toast, tarisa keto shanduro dzendiro idzi pazasi.

Aya mabikirwo eketo anoshandisa yakaderera-carb uye isina shuga dzimwe nzira dzinokuchengeta mukati memubhadharo wako wezuva nezuva wecarb. Uyezve, zvinonaka zvekuti hautombopotsa mavhezheni ekutanga e-high-carb awaisimbodya.

• Keto fluffy chokoreti chip muffins.
• Yakanakisa keto mapakeke pasirese.
• Keto cinnamon roll French toast.

Keto crepes recipe yakasiyana

Kana iwe uchinzwa senge stevia kana zvimwe zvinotapira zvechisikigo zvakanyanyisa kusimba kwauri, kana iwe usingafarire kuravira kwayo, wedzera keto-inoshamwaridzika vanila yakatorwa yekuravira inotapira.

Kana iwe uchida kuwedzera fiber zvirimo mune ino resipi, wedzera zvishoma psyllium goko. Iyi yakasikwa fiber compound yakaratidzwa kuva inobatsira zvikuru mukugadzirisa chirwere cheshuga 2 uye inobatsira kuchengetedza ura hwako hune hutano uye huchishanda nemazvo ( ¹⁶ ).

Kuti uwane vhezheni isina mukaka yeaya crepes, chinjanisa bhotela kana ghee nekokonati mafuta. Uyezve, kana iwe usina almond mukaka mune yako pantry, unogona kushandisa zvimwe mukaka-based milks uye sei kuvagadzirira nyore kumba.

Iyo yakanakisa keto almond hupfu crepes

Iyi yakaderera carb recipe iri nyore, isina-fuss keto yemangwanani sarudzo. Aya maarumondi eupfu crepes haana zviyo, asina zai, uye ane crunchy. Ivo vanogona kupihwa neyako yaunofarira inotapira kana inonaka yekuzadza kana toppings.

• Nguva yakazara: 15 minutos.
• Performance: 6 mapani.

Zvimwe

• 4 mazai makuru.
• 1/4 mukombe wemukaka wearumondi kana sarudzo yako yemukaka usina shuga.
• 3/4 makapu eupfu hwealmond.
• 1 pini yemunyu.
• 1 teaspoon ye stevia kana ketogenic sweetener yesarudzo yako.
• 2 tablespoons yebhota kana ghee.
• Sarudzo: 1 kipuni ye collagen pamwe ne3 mamwe maspuni emukaka wearumondi uye vanilla yakatorwa.

Mirayiridzo

1. Wedzera mazai nemukaka kune musanganisi, ndiro huru, kana blender. Rova kweminiti 1 kusvika chiedza uye fluffy. Zvishoma nezvishoma usasa hupfu hwealmond uye munyu. Kuisa parutivi.
2. Preheat a nonstick kana panicake pani woisa ka butter, kokonati mafuta, kana nonstick spray. Isa pamusoro pepakati kana pasi kupisa.
3. Dururirai 1/4 mukombe we crepe batter mu skillet uye simbisai zvinyoro kusvikira wawana kunyange denderedzwa chimiro. Bika kwemaminitsi 1-2 kusvika ndarama. Flip it ne spatula uye gadzira imwe miniti. Iyo yakazara nguva yekubika ichaenderana nekuti yakakura uye yakakura sei crepe.
4. Itai kuzadza kunotapira nekamuki uye mabheri, kana kugadzira crepe inonaka nekamu cream cheese, sour cream, mazai, mashizha, nezvimwewo.
5. Shumira uye unakirwe.

Notes

Izvo zvinovaka muviri ndezve crepes chete uye usafunge nezvekuzadza kana toppings yaunosarudza.

Nutrition

• Chikamu saizi: 1 pancake.
• Calories: 100.
• Mafuta: 8 g.
• Carbohydrate: 3 g.
• Fibre: 2 g.
• Mapuroteni: 5 g.

Palabras clave: keto almond hupfu crepes.