Keto le Low Carb Velvety Pumpkin Pie Recipe

Ha matsatsi a phomolo a ntse a atamela, ba ka 'na ba u botsa hore na u ka etsa dessert efe ea keto ho kenya letsoho likopanong tse tlang. Ka lehlohonolo, Keto Pumpkin Pie ena e monate le e phetseng hantle e tla ba monate moketeng ofe kapa ofe.

Leha e le kuku e tlase ea carb, e boreleli, e boreleli, 'me e ruile joalo ka ha phae efe kapa efe ea mokopu ea setso e lokela ho ba. Ho ja lijo tsa ketogenic ho ke ke ha u qobella ho ja pie ntle le mokokotlo, ntle le haeba ke seo u se ratang. Lekhapetla la botoro sebakeng sena ha le hloke le pini e phunyang ho e etsa.

Metsoako ea mantlha ea phae ena ea mokopu ea keto e kenyelletsa:

Melemo ea bophelo bo botle ba phae ena ea mokopu ea ketogenic

Pie ena ea mokopu ea ketogenic e jere tekanyo ea mafura a phetseng hantle a tla khotsofatsa litakatso tsa hau ha a ntse a u boloka u le ketosis. Ka palo e tlase ea carb, u ka ithabisa ntle le ho ikutloa u le molato. 'Me ha u mong: Pie ea mokopu e se nang gluten, e se nang tsoekere le lebese e bolela hore ha ho motho ea lokelang ho tlōla lijo tse theolelang.

Esita le haeba u le lijong tse tlaase tsa lik'halori, u tla thabela recipe ena ea keto. Mona ke tse ling tsa melemo ea mantlha ea bophelo bo botle ba seteitha sena se phetseng hantle.

E ka ntlafatsa bophelo bo botle ba pelo

Tloaelo ea ho ja mokopu nakong ea hoetla e tlisa melemo e mengata 'me ke khopotso ea kamoo ho monate ho ja ka nako ea selemo.

Likopu li na le beta-carotene, beta-cryptoxanthin, le alpha-carotene. Sehlopha sena sa li-antioxidants se ka fokotsa li-radicals tsa mahala, tse ka thibelang tšenyo ea lisele le ho fokotsa khatello ea oxidative 'meleng oa hau. Ho fokotsa ts'enyehelo ea mahala ho ka fokotsa menyetla ea hau ea ho tšoaroa ke mafu a sa foleng, ho kenyelletsa le lefu la pelo ( 1 ) ( 2 ).

Mahe ke tlatsetso e phetseng hantle kaha a na le profaele e felletseng ea amino acid mme a tletse protheine.

Holim'a moo, mahe a na le lutein le zeaxanthin, tse molemo bakeng sa bophelo bo botle ba pelo le ho thibela lefu la pelo. 3 ).

Phofo ea almonde le eona e phetha karolo ea bohlokoa bophelong bo botle ba pelo. E na le vithamine E e ngata, ke motsoako o qhibilihang ka mafura o ka thusang ho thibela tšenyo e bakoang ke li-radicals tsa mahala, kahoo e fokotsa kotsi ea lefu la pelo le methapo ( 4 ) ( 5 ) ( 6 ).

E thusa ho eketsa maemo a matla

A na u kile ua ikutloa u khotše haholo, u ruruhile, 'me u le botsoa ka mor'a ho ja lijo tse theolelang? Serosa sena se na le phello e fapaneng: se ka eketsa maemo a hau a matla.

ea Li-acid tsa MCT (Medium Chain Triglycerides) ho tloha ho MCT Oil Powder e tla u boloka u tletse, empa u se ke ua ruruha, ka lihora tse ngata. Li-MCT li boetse li tsejoa ka ho eketsa kapa ho boloka matla a matla, kahoo o ka thabela phae ena ea mokopu ntle le ho fumana kotsi ea tsoekere ka mor'a ho e ja.

Lutein e fumanoang maheng ha e thuse feela ho fokotsa kotsi ea lefu la pelo le methapo. E boetse e ntle haholo bakeng sa ho eketsa matla le boikoetliso ba 'mele. Liphuputso li bontšitse hore ho ja lijo tse nang le lutein e ngata ho ntlafatsa ts'ebetso ea 'mele ( 7 ).

Phofo ea almonde e boetse e ntle haholo bakeng sa ho eketsa matla a hau hobane e na le tekanyo ea vithamine B2 (riboflavin), e thusang ho boloka maemo a tsitsitseng. 8 ).

E boloka maemo a cholesterol a phetseng hantle

Mahe a na le metsoako e bitsoang phospholipids e thusang ho laola k'holeseterole ka ho theola LDL, low-density lipoprotein, e tsejoang hape e le k'holeseterole e mpe, le ho laola HDL, high-density lipoprotein, tse tsejoang hape e le k'holeseterole e ntle. Ka ho etsa sena, o fokotsa ho ruruha maling le ho thusa ho boloka bophelo bo botle ba pelo ( 9 ).

Malebela a ho pheha Pie ena ea Mokopu ea Ketogenic

Kaha joale u tseba melemo ea bophelo bo botle ba phae ena ea mokopu, ke nako ea ho ikakhela ka setotsoana ho risepe.

  • Kaha phae ena ea mokopu e boreleli ebile e boreleli, e ntse e lokela ho ba bonolo le ho sisinyeha haufi le bohareng ha e tsoa ka ontong. Joalo ka custard, e tla qeta ho beha ha e ntse e pholile.
  • Ho qoba mathata ka ho tsitsa ha hlama, etsa bonnete ba hore mahe a mocheso oa kamore ha u qala ho lokisetsa recipe ena.
  • Haeba likarolo tsa mokokotlo li qala ho sootho ka potlako ha u ntse u baka kaka ena, u ka li koahela ka foil ea aluminium kapa mosireletsi oa pie crust e le hore li se ke tsa chesa.
  • U ke ke ua hloka pampiri e sa keneng mafura bakeng sa risepe ena hobane u ke ke ua ntša batter ea kuku, u tla e hatella ka har'a hlobo.

Lisebelisoa tse monate

U ka sebelisa erythritol, joala bo tsoekere, mofuteng ona, empa ke 70% feela e monate ho feta tsoekere. Kahoo ho tla nka likhaba tse 1 1/3 tsa erythritol ho lekana le monate oa teaspoon ea tsoekere.

Le hoja stevia e le monate oa ketogenic, ha se khetho e ntle ea ho baka kuku ena. Qoba ho e sebelisa ntle le haeba u na le boiphihlelo bo bongata ba ho e sebelisa litlolong tse kang tsena.

Phapang ea linoko bakeng sa phae ena ea mokopu

Kakaretso ena e hloka linoko tsa mokopu, empa haeba e se ntho eo u e bolokang ka kamoreng ea hau, u ka iketsetsa motsoako oa linoko ka likarolo tse latelang:

  • 1/4 teaspoon ea sinamone.
  • 1/16 teaspoon cloves.
  • 1/8 teaspoon ea ginger.
  • 1/16 teaspoon ea nutmeg.

Litekanyo tsena li tla fana ka 1/2 teaspoon ea linoko tsa mokopu tseo u li hlokang bakeng sa lijo tse theolelang tsa keto. Ha e le hantle, ha ho na khaba ea ho lekanya 1/16, kahoo tlatsa feela khaba ea ho lekanya 1/8 halofo.

Recipe e 'ngoe ea crust

Haeba u na le risepe e fapaneng ea hlama ea keto ho feta ena eo u hlileng u e ratang, mohlomong e sebelisang phofo ea kokonate, u ka e sebelisa sebakeng sa bokaholimo boo recipe ena e fanang ka eona. E tla fetola tlhahisoleseding ea phepo e nepahetseng, empa hafeela e ntse e le keto, e ntse e tla ba sejo se sireletsehileng le sa ketogenic.

Etsa bonnete ba hore u sebelisa mokopu o hloekileng

Kakaretso ena e tlaase ea carb pumpkin pie e hloka puree ea mokopu ho e-na le ho tlatsa pie ea mokopu, eo hangata e ka jaroang ka tsoekere e patiloeng, linoko kapa lisebelisoa tse ling.

Pure ea mokopu ke mokopu feela 'me e tlameha ho re 100% mokopu, mokopu o hloekileng, kapa mokopu o tiileng o pakiloeng holim'a leibole. Ha e le hantle, kamehla bala boitsebiso ba phepo e nepahetseng ho etsa bonnete ba hore u tseba hantle seo u se jang.

Krime e shapuoa e entsoeng ka mochini oa lijo

U ka khona etsa tranelate e shapuoang ka mor'a metsotso e seng mekae ka mochini oa hau oa lijo. Kenya metsoako ea hau feela 'me u e lumelle hore e kopane ho fihlela e fihla tumellanong eo ue batlang. Ntho e ntle ka ho sebelisa mochini oa hau oa lijo ho etsa tranelate e shapuoang ke hore ha u ferekane. Ha ho na splatter mme ho bonolo ho hloekisa ntho e 'ngoe le e' ngoe ho feta ha u sebelisa blender.

Li-dessert tse ling tse monate tsa hoetla

Bakeng sa litatso tse ling tse monate tsa hoetla, bona hore na ho bonolo hakae ho etsa limenyemenye tsena:

Empa u se ke ua fella moo. Tse ngata tsa li-classics tseo u li ratang haholo li ka etsoa e le litlolo tse tlase tsa carb. Etsa bonnete ba hore u sheba litlolo tse ling tsa selemo ho sebeletsa ka kuku ena.

Velvety Low Carb Keto Pumpkin Pie

Recipe ena e tlaase ea carb le ketogenic pumpkin pie e tla ba monate moketeng oa ofisi, kopano ea lelapa, kapa kae kapa kae moo u batlang ho e nka.

  • Nako ea ho itokisa: Metsotsoana ea 10.
  • Nako ea ho pheha: 1 hora 5 metsotso.
  • Kakaretso ea nako: 1 hora 15 metsotso.

Lijo

Cortex:.

  • Likopi tse 2½ tsa phofo ea almonde.
  • ¼ senoelo sa erythritol.
  • Letsoai la letsoai la leoatle
  • 1 tablespoon ea phofo ea oli ea MCT.
  • 1 lehe.
  • 1 tablespoon ea vanilla extract.
  • ¼ senoelo botoro, e qhibilihisitsoe, e rarolloa mocheso oa kamore.

Ho tlatsa kuku:.

  • 1 can ea 440 g / 15.5 ounces ea puree ea mokopu.
  • Mahe a 3.
  • ¼ senoelo sa tranelate ea kokonate kapa tranelate e boima ea ho shapa.
  • 2 likhaba tsa vanilla.
  • 1 teaspoon pie ea mokopu linoko
  • 1 teaspoon ea sinamone.
  • 1 tablespoon ea phofo ea oli ea MCT.
  • Stevia kapa sweetener ho latsoa.

Litaelo

  1. Preheat ontong ho ea ho 175º C / 350º F.
  2. Kopanya lisebelisoa tsohle tse omeletseng tsa mokokotlo ka sekotlolo se le seng le lisebelisoa tse metsi ka sekotlolo se seng. Ka bonolo eketsa lisebelisoa tse metsi ho lisebelisoa tse omeletseng 'me u kopanye ho fihlela li kopantsoe hantle.
  3. Tobetsa motsoako ka pane ea kuku, ka ho lekana, ho lumella motsoako hore o theohe mahlakoreng a poleiti ebe o qala ho theha setsi sa kuku. Beha ka thoko.
  4. Kopanya lisebelisoa tsohle tse omeletseng bakeng sa ho tlatsa sekotlolo se le seng le lisebelisoa tse metsi ka sekotlolo se seng. Ka bonolo kenya metsoako ea metsi ho metsoako e omeletseng 'me u kopanye ho fihlela e kopane hantle.
  5. Tšela hlama ka pane e lokiselitsoeng ea kaka 'me u hasane ka tsela e tšoanang. Bake ka metsotso e 60-65.
  6. E ka fanoa ka mofuthu, mocheso oa kamore, kapa ka sehatsetsing ho fihlela e loketse ho jeoa. Holimo ka tranelate ea ho shapa e entsoeng hae, tranelate e boima ea ho shapa, kapa tranelate ea kokonate e shapuoa.

Nutrition

  • Boholo ba karolo: 10.
  • Likhalori: 152.
  • Mafura: 13,1 g.
  • Lik'habohaedreite: 5,82 g (Lik'habohaedreite tse ngata: 3,46 g).
  • Fibre: 2,36 g.
  • Liprotheine: 4.13 g.

Palabras clave: keto velvety mokopu pie.

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