Easy Street Style Keto Mexican Tortillas Recipe

Ke hangata hakae u ileng ua tlameha ho hana taco e shebahalang e monate hobane u ne u tseba hore tortilla e tletse lik'habohaedreite? Ka risepe ena ea keto tortilla ea seterata, u ka natefeloa ke lijo tsa hau tsa Mexico tseo u li ratang ha u ntse u ikutloa u khotsofetse ebile u boloka ketosis.

Li-tortilla tse tloaelehileng tsa phofo li na le ligrama tse fetang 26 tsa lik'habohaedreite ka har'a tortilla e nyane. ¹ ). Li-tortilla tsa poone, ha li se na gluten ebile li na le lik'habohaedreite tse fokolang, li ntse li na le ligrama tse 12 tsa lik'habohaedreite. ² ). Haeba u ja li-taco tse peli kapa tse tharo ka nako e le 'ngoe, u mpa u senya chelete ea hau ea letsatsi le letsatsi ea lik'habohaedreite.

Li-tacos tsena tsa seterateng ke risepe e ntle bakeng sa mang kapa mang ea batlang carb e tlase kapa mofuta o mong oa ketogenic bakeng sa enchiladas, tacos, fajitas, burritos kapa quesadillas. U ka boela ua li chesa hape ka oli ea mohloaare ho fihlela li le monate ho etsa li-nachos tse entsoeng ka maiketsetso kapa li-tortilla chips.

Sheba lintlha tsa phepo e nepahetseng 'me u tla bona hore risepe ena ea keto tortilla e na le ligrama tse 4 feela tsa net carbs le ligrama tse 20 tsa mafura a feletseng, tse loketseng ho boloka palo ea hau ea lik'habohaedreite.

'Me ka holim'a tsohle, li monate. Ho fapana le diresepe tse ling, ha li na mahe a mangata haholo, ha li omme haholo kapa ha li na metsi haholo. 'Me li latsoa feela joaloka li-tortilla tse tloaelehileng tseo u ka li rekang.

Melemo ea ho sebelisa phofo ea kokonate ho etsa li-tortilla tsa ketogenic

Le hoja li-tortilla tse ngata tse tlaase tsa carb li entsoe ka phofo ea almonde, phofo ea psyllium husk, xanthan gum, kapa esita le cauliflower, motsoako o ka sehloohong oa keto tortilla ena ke phofo ea kokonate.

U ka fumana sena ka phofo ea kokonate kapa mefuta e meng ea phofo mabenkeleng a lijo tsa bophelo bo botle, empa haeba u se na eona haufi le ntlo ea hau, u ka e reka Amazon kapa mabenkeleng a mang a marang-rang.

Phofo ea kokonate ke phetoho e feletseng lijong tsa hau ha ho tluoa tabeng ea ho etsa li-recipe tsa paleo, keto, kapa low-carb. E sebelisoa ho etsa hlama ea pizza le mahobe a bataletseng, waffles le litlolo tse fapaneng tsa bohobe ba keto. Joale melemo ea sena ke efe phofo e tlase ea carb 'me ke hobane'ng ha u lokela ho e sebelisa?

# 1: phofo ea kokonate e na le fiber e ngata

Phofo ea kokonate e tsoa ka ho toba lehetleng la nama ea likokonate. E entsoe ka fiber ea 60% e nang le ligrama tse fetang 10 tse ka har'a likhaba tse peli. Kahoo ka ligrama tse 16 tsa li-carbs kaofela, u na le ligrama tse 6 feela tsa li-carbs tse setseng ho sebeletsa. ³ ).

Dietary fiber ke karolo ea bohlokoa ea lijo leha e le life, empa batho ba bangata linaheng tse tsoetseng pele ha ba e fumane e lekaneng. Haeba u ja lijo tse nang le lik'hilojule tse 2.000, tlhahiso ea hau ea letsatsi le letsatsi ea fiber e lokela ho ba ligrama tse 28, empa batho ba bangata ha ba fumane le halofo ea eona. ⁴ ). U ka fumana fiber ho eona lijo tsa ketogenic joalo ka litholoana tse tala le meroho, peo ea chia, peo ea folaxe le kokonate.

Fiber e thusa:

• Tšehetsa pelo ea hau: Fiber e ka ntlafatsa bophelo bo botle ba pelo, ea fokotsa kotsi ea ho tšoaroa ke lefu la pelo, stroke, le khatello ea mali ( ⁵ ).
• Ntlafatsa khatello ea mali: La Fiber e ka thusa ho theola khatello ea mali le cholesterol ea mali ( ⁶ ).
• Fokotsa ponahalo ea lefu la tsoekere: La Fiber e ntlafatsa kutloisiso ea insulin, e ka thibelang nts'etsopele ea lefu la tsoekere ( ⁷ ).
• Tšehetsa mala a hau: La Fiber e ka fokotsa matšoao a mafu a fapaneng a mala ( ⁸ ).

# 2: phofo ea kokonate e ka ntlafatsa tsoekere ea mali

Phofo ea kokonate e na le index e tlase ea glycemic, e etsang hore e be e loketseng hantle ho sebelisoa litlolong tse ngata tsa keto. Lijo tse nang le index e tlase ea glycemic lia sileha, li monngoa ebe li kenngoa butle ke 'mele oa hau, kahoo ha li phahamise boemo ba tsoekere maling.

Sena se bolela hore e boloka maemo a tsoekere ea mali a tsitsitseng 'me e na le thuso ho batho ba batenya, ba nang le lefu la tsoekere, kapa ba batlang ho ntlafatsa bophelo bo botle ba bona ka kakaretso. ⁹ ).

Ho ja lijo tse nang le carb e tlase joalo ka phofo ea coconut ho ka u thusa:

• Fokotsa boima ba 'mele: Lijo tse nang le lik'habohaedreite tse tlase tse shebaneng le lijo tse nang le glycemic e tlase li bonts'itsoe li sebetsa ho feta lijo tse nang le mafura a tlase ( ¹⁰ ).
• Tšehetsa pelo ea hau: Lijo tse nang le index e tlase ea glycemic li fokotsa kotsi ea ho ba le lefu la pelo ka ho thusa ho fokotsa khatello ea oxidative, khatello ea mali le ho ruruha ( ¹¹ ).
• Thibela mafu: ea Lijo tse nang le glycemic e tlase li ka thusa ho thibela ho hlaha ha mafu a fapaneng, ho kenyelletsa lefu la tsoekere le mefuta e meng ea mofetše ( ¹² ).

# 3: phofo ea kokonate e ka ntlafatsa metabolism

Ua ipotsa hore na ke hobane'ng ha phofo ea kokonate e na le phepo e nepahetseng? Phofo ea kokonate e ngata ka har'a li-acid tse mahareng tse mafura kapa li-medium chain triglycerides (MCTs). Li-MCT ke mohloli o nepahetseng oa matla hobane ha li hloke li-enzyme tse ling ho siloa kapa ho monngoa ke 'mele oa hau. Ka hona, li ea ka ho toba sebeteng hore li kenngoe ka har'a li-ketone, 'me li hlahise matla. ¹³ ).

U ka nka MCT ka foromo ea tlatsetso kapa ka lijo tse kang oli ea kokonate kapa oli ea palema. Oli ea MCT e tumme lijong tsa keto hobane e etsa hore li-ketone li fumanehe haholoanyane hore 'mele oa hau o li sebelise.

Sena ke sona se etsang hore Oli ea MCT e sebetsa hantle haholo joalo ka mohloli oa matla ¹⁴ ):

• Ha li bolokoe joalo ka mafura: Li-MCT li fetoloa li-ketone 'me ha li bolokoe e le mafura' meleng oa hau.
• Ka potlako li fetoloa matla: ea lisele li potlakisa metabolism ea MCTs 'me li fihla sebeteng ka potlako.
• Ha ba hloke thuso e eketsehileng ho tsoa ho li-enzyme: Li-MCT acid ha li hloke li-enzyme ho li senya nakong ea tšilo ea lijo.

#4: phofo ea kokonate e tletse mafura a mangata

Phofo ea kokonate e na le mafura a mangata ho feta botoro. U maketse? Ha e le hantle, karolo e fetang halofo ea mafura a kokonate ke mafura a mangata ( ¹⁵ ).

Bopaki ba saense bo siiloeng ke nako bo ne bo bolela hore mafura a mafura a mabe. Sena se ile sa etsa hore ho be le lijo tse mafura a tlaase lilemong tsa bo-1970 ho isa ho 1990. Yoghurt e nang le mafura a tlaase, chisi e bonolo ea tranelate, le lebese la skim li ile tsa nka sebaka sa lebese, 'me mahe a feletseng a nkeloa sebaka ke makhooa a mahe.

Nakong ena, tšebeliso ea mafura a mangata e ile ea theoha haholo ha botenya bo ntse bo eketseha ( ¹⁶ ). Kajeno, ho na le bopaki bo ntseng bo eketseha ba ho hlakisa tšōmo ea hore "mafura a etsa hore u none."

• Ha ho na kamano le lefu la pelo: Lipatlisiso tsa morao-rao li hlakotse maikutlo a hore mafura a mafura a baka lefu la pelo ( ¹⁷ ).
• Ha e phahamise boemo ba k'holeseterole maling: + Ho batho ba nang le k'holeseterole e phahameng, phofo ea kokonate e bontšitsoe ho fokotsa maemo a "bad" LDL (low-density lipoprotein) cholesterol hammoho le k'holeseterole eohle ea mali (serum cholesterol) ( ¹⁸ ).

#5: phofo ea kokonate ha e na linate, poone le gluten

Haeba uena kapa motho e mong ka tlung ea hau a e-na le bothata ba lijo, phofo ea kokonate ke sebaka se khothalletsoang haholo. Likokoana-hloko tse robeli tse tloaelehileng haholo ke koro, mahe, lebese, makotomane, linate tsa lifate, soya, tlhapi le shellfish ( ¹⁹ ).

Tse peli tsa tsena, koro le linate tsa lifate, hangata li fumanoa litlolong tsa khale tsa tortilla. Ka ho fetola phofo ea poone kapa ea koro bakeng sa phofo ea kokonate kapa phofo ea almonde, u etsa recipe ntle le gluten, ntle le tsoekere, ntle le linate le ntle le lijo-thollo.

Leha ho le joalo, kaha recipe e entsoe ka chisi, li-tortilla tsena ha li vegan 'me, ehlile, li na le lebese.

Mokhoa oa ho etsa li-tortilla tse tlase tsa carb keto

Omelette ea keto e bonolo haholo ho e etsa, 'me ha u hloke lisebelisoa tse khethehileng. Ha u hloke mochini o hloekisang lijo kapa mochine oa khatiso ho etsa li-tortilla, feela pampiri e entsoeng ka letlalo le microwave.

Ntlha ea pele, kopanya phofo ea kokonate le chisi 'me u behe nako ea ho pheha ea microwave ho motsotso o le mong. Kenya lehe le kopanya. Ebe u sebelisa pampiri e entsoeng ka letlalo ho hatella motsoako ka li-tortilla tse nyenyane.

Fetola skillet holim'a mocheso o mofuthu. Fry tortilla e 'ngoe le e' ngoe ea keto ka nako eohle ea metsotso e 2 ho isa ho e 3 ka lehlakoreng le leng kapa ho fihlela e le putsoa ea khauta. Fafatsa ka letsoai le lenyenyane la leoatle bakeng sa tatso e eketsehileng.

Ho sa tsotellehe hore na u iketsetsa tsona kapa u iketsetsa sehlopha sa metsoalle, sehlopha sena sa keto tortilla ke tlatsetso e phethahetseng ho lijo tsa mantsiboea tsa Mexico.

Li tlatse ka likhabiso tseo u li ratang haholo, joalo ka carnitas kapa chorizo, ebe u li tlatsa ka cilantro, tranelate e bolila le avocado kapa guacamole. Haeba u na le lijo tse setseng, u ka li boloka ho fihlela beke ka sehatsetsing.

Keto Street Style Mexican Tortillas

U batla tortilla ea keto bakeng sa mokete oa hau o latelang oa lijo oa Mexico? Li-tortilla tsena tse tlase tsa carb keto li na le ligrama tse 4 feela tsa net carbs 'me li tla be li lokile ka mor'a metsotso e 20.

• Nako ea ho itokisa: Metsotsoana ea 10.
• Nako ea ho pheha: Metsotso e 10-metsotso e 12.
• Kakaretso ea nako: Metsotsoana ea 8.
• Tshebetso: 1.
• Sehlopha: Theko.
• Kamore ea kichineng: Mexico.

Lijo

• 1/2 senoelo sa asiago cheese grated.
• 3 tablespoons ea phofo ea kokonate.
• 1he le leholo

Litaelo

1. Chesa pitsa ea tšepe e entsoeng ka tšepe holim'a mocheso o mofuthu.
2. Kopanya chisi e grated le phofo ea kokonate ka sekotlolo sa khalase.
3. Beha sekotlolo ka microwave motsotso kapa ho fihlela cheese e le bonolo.
4. Hlohlelletsa hantle ho kopanya le ho pholile motsoako oa chisi hanyenyane. Kenya lehe 'me u kopanye ho fihlela hlama e hlahisa.
5. Arola hlama ka libolo tse tharo tsa boholo bo lekanang. Haeba hlama e omme haholo, kolobetsa matsoho a hau ho e tšoara ho fihlela e kopana hantle. Ntle le moo, haeba hlama e matha haholo, eketsa teaspoon ea phofo ea kokonate ho fihlela e kopana hantle.
6. Nka bolo ea hlama 'me u batalatse bolo pakeng tsa pampiri ea letlalo ho fihlela u e-na le tortilla e boima ba 2 cm / 1/8 ea inch.
7. Kenya tortilla ka har'a skillet e chesang ea tšepe 'me u phehele metsotso e 2-3 ka lehlakoreng le leng ho fihlela e le sootho.
8. Sebelisa spatula ho tlosa tortilla mocheso 'me ue tlohele hore e pholile hanyenyane pele u tšoara.

Nutrition

• Likhalori: 322.
• Mafura: 20 g.
• Lik'habohaedreite: 12 g.
• Fibre: 8 g.
• Protein: 17 g.

Palabras clave: keto street style tortilla ea Mexico.