Bohobe bona bo monate ba banana ba tlaase bo nka nako e ka tlaase ho hora ho etsoa 'me bo tletse banana, linate tse halikiloeng le linōko tse chesang.
Lihlahisoa tse ngata tse phehiloeng ka keto li qetella li omme, empa bohobe bona ba banana bo na le monko o monate le tatso e monate, 'me ka holim'a tsohle, ha bo na lijo-thollo, paleo,' me bo na le carb e ngata ea ligrama tse 3 feela selae se seng le se seng, e leng se etsang hore e be lijo-thollo. e phethahetseng bakeng sa lijo tsa ketogenic.
Ka risepe ena, u tla ithuta ho etsa bohobe ba banana ba keto, hammoho le likhetho le lisebelisoa tse ling ho etsa bohobe ba hau ba banana hore bo lumellane le litakatso tsa hau.
Sephiri sa bohobe bo tlaase ba banana ba carb
Bohobe ba banana hangata bo na le lik'habohaedreite tse ngata, ka lebaka la tsoekere, sirapo ea 'mapole, phofo e hloekisitsoeng, hammoho le libanana tseo e nang le tsona.
Banana e le 'ngoe e mahareng e na le ligrama tse 24 tsa lik'habohaedreite le ligrama tse 14 tsa tsoekere, 'me litlolo tse ngata tsa bohobe ba banana li bitsa libanana tse ngata. Litholoana feela li lekane ho u ntša ketosis.
Joale u etsa bohobe ba banana bo se nang tsoekere joang haeba u sa khone ho sebelisa libanana?
Karabo ke Banana Extract, mokhoa oa tlhaho oa ho eketsa tatso ea banana ntle le lik'habohaedreite kapa tsoekere.
Etsa bonnete ba hore u reka setlolo sa libanana se entsoeng ka libanana tsa 'nete, eseng tatso ea maiketsetso, e tletseng lijo tse se nang phepo 'me e tla fa bohobe ba hau ba carb e tlaase tatso e makatsang ea banana ea bohata.
Mokhoa oa ho etsa li-muffin tsa banana ka risepe ena
Haeba u sa rate bohobe bo boholo ba banana, re na le litaba tse monate: U ka etsa li-muffin tsa banana ntle le ho fetola mokhoa ona ho hang.
Ntša thini ea hau ea muffin. Tlotsa pan hantle ka botoro kapa oli e sa jeleng paate, 'me u tlatse pampiri e' ngoe le e 'ngoe ea muffin hoo e ka bang karolo ea boraro ka hlama ea bohobe ba banana.
Haeba u etsa li-muffins, ho molemo ho khutsufatsa nako ea ho baka ka metsotso e seng mekae. Qala ho hlahloba ho fana ka chelete ka metsotso e ka bang 35 ka ho kenya toothpick bohareng ba muffin ka 'ngoe.
Haeba toothpick e tsoa e hloekile, li-muffin tsa hau li felile. Haeba u na le batter kapa crumbs, khutlisetsa li-muffin ka ontong 'me u hlahlobe habeli ka toothpick metsotso e seng mekae hamorao.
Li-add-on ho etsa bohobe ba banana ba keto
- Banana ea 'nete: Kakaretso ena e hloka ho ntšoa ha banana, e fanang ka tatso e monate ea banana ha e ntse e boloka palo ea carb e tlaase. Empa haeba u sa tsotelle ligrama tse 'maloa tse eketsehileng tsa li-carbs ha u sebeletsa, u ka nka banana e ncha ka banana e ncha kamoo u ratang kateng.
- Li-cranberries: Li-blueberries tse ncha kapa tse leqhoa ke tlatsetso e kholo ho risepe ena. Li eketsa mongobo le acidity e khanyang e leka-lekaneng bongata ba banana le linoko.
- Li-chips tsa chokolete: Bakeng sa bohobe bo monate haholo, fafatsa chokolete e se nang tsoekere holim'a batter ea bohobe ba banana pele u baka. Li-chips tsa chokolete li tla qhibiliha ka holimo ha bohobe bo ntse bo apeha.
- Pecans kapa walnuts: Senya li-walnuts ebe u li kenya ka holim'a bohobe ba banana pele u bo kenya ka ontong.
- Peanut butter: Bakeng sa tatso e eketsehileng le monko o motenya, o mongobo haholoanyane, kopanya likhaba tse 'maloa tsa peanut butter ka har'a batter ea hau.
- Cream cheese frosting: Kopanya chisi ea tranelate, botoro ea mocheso oa kamore, sweetener ea ketogenic eo u e khethileng, ho phatloha ha vanila le letsoai le lenyenyane ho fihlela le boreleli. U tla qetella u e-na le chisi e monate ea keto cream eo u ka e tšelang holim'a bohobe ba banana. Etsa bonnete ba hore u emetse ho fihlela bohobe bo pholile ka ho feletseng pele u bo hatsetse, ho seng joalo serame se tla qhibiliha 'me u tla ba le bohlasoa.
- Sebaka sa tsoekere e sootho: Li-sweeteners tse 'maloa tsa ketogenic li fana ka khetho bakeng sa tsoekere e sootho. Haeba u batla tatso ea molasses le caramel ka har'a bohobe ba banana, khetha sebaka sa tsoekere e sootho. E tla latsoa hantle, ntle le ho senya lijo tsa hau tse tlase tsa carb.
- Linoko tse ling: Recipe ea motheo e hloka sinamone, empa u ka boela ua eketsa nutmeg, cloves, ginger kapa allspice. kaofela li tsamaea hantle haholo ka tatso ea bohobe ba banana.
- Folaxe: Kopanya le khaba ea fatše ea flaxseed ho eketsa mafura a phetseng hantle 'me u fe bohobe ba banana ba hau tatso e rarahaneng ea linate.
Bohobe ba Banana bo tlaase ba Carb Ketogenic
- Kakaretso ea nako: Metsotsoana ea 55.
- Tshebetso: Likotoana tse 12.
Lijo
- 1 senoelo sa phofo ea almonde.
- ½ senoelo sa phofo ea kokonate.
- Li-teaspoon tse 2 tsa phofo ea ho baka.
- ½ teaspoon ea xanthan gum.
- 2 tablespoons ea collagen, kapa MCT oli phofo.
- 1 tablespoon ea sinamone.
- ½ teaspoon ea letsoai la leoatle.
- 2 tablespoons - ¼ senoelo sa stevia, erythritol.
- 4 mahe a maholo.
- Li-teaspoon tse 2 tsa banana, kapa ¼ ea banana e butsoitseng.
- 5 tablespoons botoro e sa tsitsang kapa oli ea kokonate, e qhibilihisitsoeng.
- 1 teaspoon ea tatso ea vanilla e se nang joala kapa vanilla extract.
- ¼ senoelo sa lebese la almonde le sa tsoekere.
- ½ senoelo sa walnuts kapa walnuts e sithabetseng.
- Ketogenic tsokolate chips (ho ikhethela).
Litaelo
- Preheat ontong ho ea ho 175º C / 350º F.
- Ka sekotlolo se seholo, kopanya lisebelisoa tse 8 tsa pele ho fihlela li kopane hantle.
- Ka sekotlolo se sehareng, kopanya mahe, motsoako oa banana, botoro, tatso ea vanilla le lebese la almonde.
- Eketsa lisebelisoa tse metsi ho metsoako e omeletseng 'me u kopanye ho kopanya.
- Senya li-walnuts, u boloke tse ling ho koahela bohobe.
- Tšela hlama ka pane e entsoeng ka letlalo e entsoeng ka letlalo le holimo ka li-walnuts tse setseng le tsokolate chips (ho ikhethela), 'me u chese metsotso e 40-50. Ho hlahloba hore na ho entsoe, kenya toothpick bohareng ba bohobe; haeba e tsoa e hloekile, bohobe ba banana ba hao bo lokile.
Nutrition
- Boholo ba karolo: 1 sengoathoana.
- Likhalori: 165.
- Mafura: 13 g.
- Lik'habohaedreite: 6 g (Net: 3 g).
- Fibre: 3 g.
- Protein: 6 g.
Palabras clave: keto banana bread.