Iyo yakanakisa keto pancakes pane resipi yepasi

Kune mazana eketo pancake resipi. Asi vashoma chete vanotevedzera fluffy, velvety manyorerwo echinyakare mapakeke.

Iyi yeAmerican classic ndiyo yakakwana yakaderera-carb yemangwanani kune simbe yekupera kwesvondo mangwanani kana kunyange pakati pevhiki dhizeti kana kurapwa. Uye nepo mapakeke echinyakare anogona kukusiya uri pakoma kubva kushuga yeropa, aya keto-ane hushamwari, mapanicake asina shuga anokuchengetedza iwe kugutsikana kwemaawa uye kuravira kwakafanana nechinhu chaicho.

Kana iwe uchida mapakeke, inguva yekubata musanganisi, kupwanya mazai, uye ita iyi kamukira ipapo. Aya mapakeke anongonaka uye anokwana zvakakwana muchirongwa chako chekudya keto.

Izvo zvakakosha zvinongedzo mune iyi yakaderera carb pancake recipe ndeiyi:

• Hupfu hwealmond.
• Coconut hupfu
• Stevia.

Maitiro ekugadzira Keto-Hushamwari Pancakes

Pakudya kwe ketogenic, iwe unofanirwa kubvisa echinyakare mapakeke nekuda kwezvikonzero zviviri:

Chekutanga ndechekuti ivo vane yakakwira glycemic index hupfu. Uye yechipiri nekuti ivo vanowanzofukidzwa nepamusoro shuga syrups uye zvimwe zvinonaka.

Kunyangwe hupfu chena husina hupfu huchigadzira paniki yakapfava, kapu imwe chete ine magiramu anopfuura makumi mapfumbamwe nemana emacarbohydrates ( ¹ ).

Uye kana iwe ukasimudza murwi wemapanike neimwe sirapu yemepu uye nekamu cream, uri kuwedzera mamwe magiramu makumi maviri kune yako carb count ( ² ) ( ³ ).

Heano maitiro auchacheka macarbs ako zvinoshamisa: Chinjana hupfu chena nealmond nehupfu hwekokonati, wozoenda kune yakaderera carb topping.

Matanho ekugadzira akanakisa low carb pancakes

Aya Coconut Almond Flour Pancakes inzira inoshamisa iri nyore.

Kutanga, unganidza zvinhu zvakaoma, sanganisa coconut upfu, furawa yemaamanda, kubika upfu uye stevia mundiro huru.

Wedzera zvakanyorova, mazai nemukaka, uye fungai kusvikira zvose zvinoshandiswa zvinyoro uye zvakasanganiswa. Pfeka hombe isina tsvimbo skillet nebhota kana kokonati mafuta woisa pamusoro pekupisa kuri pakati nepakati.

Zvishoma nezvishoma dururira pancake batter mune inopisa skillet uye gadzira 3-5 maminitsi. Kana maturu emhepo madiki aonekwa pamusoro pemapanike, flip iwo pamusoro. Kana mativi ose ari maviri aibva, anenge agadzirira kushumira.

Mazano uye Mazano eIyi Keto Pancake Recipe

Ichi ndicho chikonzero iwe uchada aya keto pancakes: Iwo akafanana mukugadzirwa kune "nguva dzose mapanike."

Kunyange zvazvo mamwe mapeji epa paleo kana keto anogona kuravira sezai kana kuoma zvakanyanya kana kunyorova zvakanyanya, batter iyi inoguma mune imwechete inonaka inonaka yaunotarisira kubva papancake. Uye zvakadaro, kana iwe ukatarisa kune hutano chokwadi, uchaona kuti ivo vane chete 2 magiramu emambure carbs pakushumira.

Kuti uite mapakeke aya akanakisa iwe wawakambove nawo, keto kana kwete, edza aya matipi uye misiyano yekubika.

Recipe Kusiyana: Ipa Yako Yakaderera Carb Pancake Kubata Kwemunhu

Iwe unoda kupa iyi resipi kubata kwakasiyana? Heano mamwe mazano ekugadzira iyi resipi yako:

• Vashumire nezvose zvaunoda: Aya mapakeke anoshandirwa zvakanyanya neruomba nut, ruomba rwearumondi, kana mamwe maberries matsva uye whipped cream. Iwe unogona zvakare kuedza sirasi isina kunyorova, bhotela yakanyungudutswa, kana keto cream cheese frosting. Peanut butter Zvinonaka, asi ramba uchifunga kuti pane zvikonzero zvishoma nei zviri nani kuchinjanisa kune mamwe nut butters.
• Vapei kuwedzera kweprotein: Kuti uwane chidimbu cheprotein, edza kuwedzera scoop yewhey protein poda.
• Edza zvinonaka zvakasiyana: Wedzera madonhwe mashoma evhanira yakabviswa, wedzera mamwe machipisi echokoreti, kana wedzera mablueberries matsva kune pancake batter yako.
• Shandura iwo kuita waffles: Iwe unogona nyore kushandisa iyi recipe nyore kugadzira waffles. Ingodurura batter muwaffle iron pane kuvabikira pagriddle kana pancake pan.
• Wedzera imwe dosi yemafuta ane hutano: Wedzera zvipunu zvishoma zvekanyunguduka kamu cheese kuti ugadzire cream cheese pancakes, kana kusanganisa hafu yeavocado mubatter kuti uwedzere kukora.
• Ita kuti zvive zvinonaka: Kuti uite pancake inonaka, unogona kubvisa yakaderera carb sweetener.

Yakaderera Carb Pancakes FAQs

Kana iri nguva yako yekutanga kugadzira keto pancakes, unogona kunge uine mibvunzo mishoma. Tevedza aya matipi kuti uve nechokwadi chekuti nzira yako yekugadzira pancake inobudirira.

• Mapancake aya anogona kugadzirwa mukaka pasina here? Ehe. Kuti uve usina mukaka, shandisa mukaka wekokonati o almond mukaka pachinzvimbo chemukaka wemukaka kana heavy cream nekokonati mafuta panzvimbo pebhota.
• Mangani epancakes anogadzira iyi resipi? Iyi resipi inogadzira gumi nemaviri mapakeke, anenge 7,5 inches / 3 cm muhupamhi.
• Ko mazai machena anogona kushandiswa pane mazai akazara mune iyi recipe? Papancakes dzakanakisisa, kushandisa mazai machena chete hazvikurudzirwi sezvo zvichaderedza huwandu hwemafuta ezvinyorwa uye zvinokanganisa maitiro.
• Iyi mukanyiwa inogona kushandiswa kugadzira zvimwe ketogenic chikafu chemangwanani? Iwe unogona kushandisa kamukira iyi kugadzira waffles, asi haugone kuishandisa kugadzira zvimwe zvekudya, semuffin kana crepes.

3 Hutano Kubatsira kweAya Ketogenic Pancake

Iwe unogona kunge usiri kujaira kuti mapanike akakunakira, asi iyi resipi ine zvakawanda zvine hutano mabhenefiti.

# 1: hupfu hwemuarumondi uye stevia inogona kuenzanisa mazinga eshuga yeropa

Kushandisa hupfu hwemuarumondi panzvimbo yehupfu hwenguva dzose mune ino resipi kunodzikisa huwandu hwemakabhohaidhiretsi, inova nhau huru kune yako shuga yeropa. Asi pane zviviri zvinongedzo kunyanya, maarumondi uye stevia, ayo akanyanya kunaka pakuchengeta mazinga eshuga muropa.

Maarumondi itsime guru re magnesium, mineral inogona kubatsira kudzora shuga yeropa uye insulin ( ⁴ ) Muchokwadi, imwe ongororo yakaratidza kuti Type 2 chirwere cheshuga chakawana kuvandudzwa kwe insulin senitivity uye glucose control kana yakawedzerwa ne magnesium. ⁵ ).

Stevia ine yakaderera glycemic index, saka hazvizowedzere mazinga ako eglucose muropa. Iyi inotsiva shuga inotapira inoderedzawo shuga yemukati yemapancake ako.

# 2: hupfu hwearumondi hunogona kubatsira kuderedza kushuva

Aya mapakeke eketo ari nyore akatakurwa neprotein uye ane magiramu mashanu eprotein papancake. Mapuroteni anozivikanwa kuva macronutrient anogutsa, saka kushandura chiyero chemakhahydrates kune mapuroteni mumutsara uyu zvinoreva kuti uchanzwa wakakwana kwenguva refu ( ⁶ ).

Protein handiyo chete chikonzero aya mapakeke anogona kudzikamisa chishuwo chako. Maarumondi, chimwe chezvakakosha mukubika iyi, akaratidzwa kuderedza nzara. Tsvagiridzo inoratidza kuti kudya maarumondi kwakaderedza chishuwo chekudya, zvichiita kuti ive ine hutano uye inodiwa snack sarudzo ( ⁷ ).

Sezvo maarumondi ari iwo ega anosanganisa muupfu hwearumondi, iyo, zvakare, ndiyo inonyanya kukosha mumapancake aya, iyi resipi inogona kuderedza kushuva kwako kwemaawa mushure mekudya.

# 3: Mazai Anogona Kudzikisa Njodzi Yako Yechirwere Chemoyo

Mazai kwenguva refu akagamuchira rap yakaipa kubva munharaunda dzehutano. Izvi zvainyanya kukonzerwa nehuwandu hwayo hwecholesterol, iyo yaifungidzirwa kuti inokonzera chirwere chemwoyo.

Nekudaro, tsvagiridzo nyowani inoratidza hapana kuwirirana pakati pekudya kwezai uye chirwere chemoyo kana sitiroko ( ⁸ ) Muchokwadi, mune zvidzidzo zvakaitwa muvanhu vane Type 2 chirwere cheshuga, kudya yakakwira-protein, yakaderera-carbohydrate yekudya iyo inosanganisira mazai yakabatsira kuvandudza shuga yeropa uye lipid mazinga, zvese biomarkers zvechirwere chemoyo ( ⁹ ) ( ¹⁰ ).

Kana iwe ukadya mazai emahara kana mazai ane omega-3s, kubva kuhuku dzakadyiswa mafuta ehove kana flax supplements, njodzi yako yechirwere chemoyo inogona kuderera zvakanyanya ( ¹¹ ).

Nakidzwa neketo pancakes kune yakaderera carb brunch

Zvinonaka zvakaderera-carb zvekubika seizvi zvinoita kuti kutevedzera keto dhayeti kuve nyore uye kusanetsekana. Kana iwe uri kutsvaga kugamuchira inonaka yekupera kwevhiki brunch, haufanirwe kugumira kushumira nyama nemazai. Iwe unogona kushandira pani yakazara-yakazara mapakeke, yakazara ne stevia-sweetened low carb syrups, mabheri matsva, uye kunyange. keto whipped cream.

Nguva inotevera iyo zvishuwo zvepancake zvinokurova, haufanirwe kusiya yako yakaderera carb chikafu chenguva dzose mapanike. Edza aya mapakeke uye iwe uchaona mutsauko.

Keto pancakes

Shuga isina, gluten isina uye yakaderera mumacarbohydrates. Aya ndiwo akanakisa keto pancakes kune yakaderera carb kana keto kudya. Yakagadzirwa nehupfu hwemuarumondi nehupfu hwekokonati uye yakazadzwa nesyrup isina shuga, inonaka semaketo akanakisa epanyika.

• Nguva yekugadzirira: 5 minutos.
• Nguva yekubika: 10 minutos.
• Nguva yakazara: 15 minutos.
• Performance: 10 mapanike.

Zvimwe

• 1 kapu yeupfu hwealmond.
• 1 tablespoon yehupfu hwekokonati.
• 3 mazai.
• ⅓ kapu yemukaka usina kunotapira wesarudzo yako.
• 1 ½ teaspoon yehupfu hwekubika.
• 1 tablespoon ye stevia.
• ½ teaspoon yekinamoni (optional).
• Butter kana non-stick spray yekuzora pani.

Mirayiridzo

1. Whisk pamwe zvese zvinoshandiswa mundiro huru. Rega kumira kwemaminitsi mashanu.
2. Preheat hombe nonstick skillet pamusoro pepakati-yakaderera kupisa uye pfapfaidza nebhota kana nonstick spray.
3. Dururira ¼ kapu yepancake batter mu skillet uye gadzira 2-3 maminetsi parutivi rumwe norumwe kusvikira goridhe ratsvuka.
4. Shumira nemaple syrup, butter, kana unsweetened coconut butter.

Nutrition

• Chikamu saizi: 1 pancake.
• Calories: 96.
• Mafuta: 8 g.
• Carbohydrate: 3 g (2 g mambure).
• Fibre: 1 g.
• Mapuroteni: 5 g.

Palabras clave: keto pancakes.