Li-muffin tsa chisi tse ntle ka ho fetisisa tsa mokopu

Ha ho na mokhoa o betere oa ho amohela nako ea hoetla ho feta ho ba le batch kapa tse peli tsa Li-Muffin tsa Cheese ea Mokopu. Li monate ebile li senyehile, li-muffin tsena li ntle hoo li ka u fefolang.

Metsoako ea mantlha ea li-Muffins tsena tsa Low Carb Pumpkin Cream Cheese li kenyelletsa:

• MCT phofo ea oli.
• Mahe.
• Mokopu.
• Botoro e fepetsoeng joang.
• Phofo ea almonde.
• Sekhahla sa Vanilla.

Melemo e 3 ea Bophelo bo Botle ba Li-Muffin tsena tsa Mokopu Cream Cheese

# 1. Li molemo bakeng sa bophelo bo botle ba pelo

Lijo tse theolelang tse tla u boloka u le ketosis le ho ntlafatsa bophelo bo botle ba pelo ea hau? U tlameha ho ingolisa hokae?

Mahe ke motsoako o makatsang lijong life kapa life tsa keto. Li na le profil e felletseng ea amino acid, ligrama tse 6 tsa protheine ka lehe, 'me li na le lutein le zeaxanthin, tse ntle bakeng sa bophelo bo botle ba pelo le thibelo ea lefu la pelo. ¹ ).

Lutein ka ho khetheha e thusa ho laola HDL (high-density lipoprotein, e tsejoang hape e le k'holeseterole e ntle) le LDL (lipoprotein tse tlaase, tse tsejoang hape e le k'holeseterole e mpe). Sena se fella ka ho fokotseha ha ho ruruha maling ( ² ).

Li-omega-3 fatty acids tse fumanoang maheng le tsona li bontšitsoe ho thusa ho theola k'holeseterole, ho fokotsa haholo kotsi ea lefu la pelo le stroke. ³ ).

Mekopu e na le li-antioxidants tse bitsoang beta-carotene le beta-cryptoxanthin le alpha-carotene tse thusang ho fokotsa li-radicals tsa mahala le ho fokotsa khatello ea oxidative. Ka ho etsa sena, o fokotsa menyetla ea ho tšoaroa ke lefu la pelo le mafu a mang ( ⁴ ) ( ⁵ ). Li boetse li na le lutein le zeaxanthin, joalo ka mahe.

Phofo ea almonde e na le vithamine E, motsoako o qhibilihang ka mafura o thusang ho thibela tšenyo ea lisele e bakoang ke li-radicals tsa mahala. Sena se thusa ho fokotsa kotsi ea lefu la pelo ( ⁶ ) ( ⁷ ) ( ⁸ ).

# 2. Li eketsa matla

Recipe ena e ke ke ea khotsofatsa takatso ea hau ea lijo tse theolelang feela, empa hape e tla u fa matla a eketsehileng bakeng sa lebelo la 5K. Ha e le hantle, empa ka sebele e tla u fa matla a matla.

Mahe a monate haholo. Ha ho na lintho tse ntle tse lekaneng tse ka ngoloang ka mahe. Lutein e bontšitsoe ka ho khetheha ho eketsa tlhahiso le boikoetliso ba 'mele ( ⁹ ).

Holim'a moo, ke mohloli o sa feleng oa matla 'me li ke ke tsa phahamisa maemo a tsoekere ea mali. Li na le folic acid, vithamine B12, vithamine B2 (riboflavin) le thiamine tse bohlokoa bakeng sa tlhahiso ea matla.

Phofo ea almonde e boetse e na le vithamine B2 (riboflavin) e thusang ho boloka matla a bophelo bo botle. ¹⁰ ).

MCT oli phofo e na le Li-MCTs (kapa li-triglycerides tse mahareng), ka hona lebitso. Li-MCT ke o mong oa mehloli ea matla e hloekileng ka ho fetisisa le e fumanehang ka bongata. Ke mohloli oa mafura a hlahisang matla ka mokhoa oa ketonehoo e ka bang hang hang, ho ba etsa libeso tse phethahetseng. Ha e le hantle, li ntle haholo.

# 3. Li khothalletsa bophelo bo botle ba boko le ho hlaka kelellong

Mahe a ruile ka choline, e leng a macronutrient tseo ’mele ea rōna e seng e ntse e li hlahisa, empa haholo-holo re hloka ho li fumana lijong tsa rōna. Ho ja lijo tse ruileng ka choline ho tla thusa ho nts'etsopele ea sebete le boko.

Lutein le zeaxanthin ka mokopu le mahe ha li ntle bakeng sa pelo ea hau feela, empa hape le ho boloka boko bo phetseng hantle. Phuputso e bontšitse hore batho ba baholo ba neng ba sebelisa lihlahisoa ka bobeli, ba fumane ntlafatso ea katleho ea methapo ea kutlo ( ¹¹ ).

Lutein le zeaxanthin li na le bioavailable haholoanyane ha li kopantsoe le tekanyo e phetseng hantle ea mafura, kahoo phofo ea oli ea MCT e kenngoa motsoako.

Phofo ea oli ea MCT ke mohloli o moholo oa matla, empa e boetse e ntlafatsa ts'ebetso ea kelello. Li-acid tsa MCT li theha matla ka mokhoa oa ketone 'me li-ketone li ka tšela mokoallo oa mali le boko 'me tsa sebetsa e le mafura bakeng sa tsamaiso ea methapo.

Phuputso e entsoeng e bontšitse hore ha ho tlatsetsa lijo ka MCT acids ho ne ho e-na le keketseho ea ketone maling, e amanang le ts'ebetso e phahameng ea lintlha tsa mohopolo ( ¹² ).

Li-muffin tsa chisi tse ntle ka ho fetisisa tsa mokopu

• Nako ea ho itokisa: Metsotsoana ea 10.
• Nako ea ho pheha: Metsotsoana ea 22.
• Kakaretso ea nako: Metsotsoana ea 32.
• Tshebetso: 12 li-muffins.

Lijo

Bakeng sa boima:.

• Mahe a 4.
• ⅔ senoelo sa puree ea mokopu e ka makotikoting.
• ½ senoelo sa mahala sa botoro (kapa oli ea kokonate), e qhibilihisitsoeng ebe e pholile.
• ¼ senoelo sa stevia sweetener.
• 1-2 likhaba tsa vanilla extract.
• ½ senoelo sa phofo ea kokonate.
• ½ senoelo sa phofo ea almonde.
• ½ teaspoon ea ho baka soda le ho e.
• Letsoai la letsoai la leoatle
• ½ - 1 teaspoon pie ea mokopu senoko.
• ½ teaspoon ea sinamone.

Bakeng sa ho tlatsa cheese ea tranelate:.

• 1 tablespoon ea phofo ea oli ea MCT.
• 85g / 3oz ea chisi ea tranelate ho tsoa liphoofolong tse feptjoang joang.
• 1 tablespoon ea stevia kapa erythritol sweetener.
• 1 khaba ea vanilla e ntšo

Litaelo

1. Preheat ontong ho ea ho 175º C / 350º F.
2. Kopanya metsoako bakeng sa ho tlatsa tranelate chisi le ho boloka.
3. Kopanya lisebelisoa tsohle tse omeletseng tsa muffin 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.
4. Ka pane e entsoeng ka muffin, tlatsa karolo e 'ngoe le e' ngoe e ka bang XNUMX/XNUMX e tletseng 'me u kenye khaba e le XNUMX ea tranelate ea chisi ka holimo, u sebelisa sesepa sa meno ho kenyelletsa motsoako oa tranelate ea chisi ka har'a motsoako oa mokopu oa muffin.
5. Bake metsotso e 18-22 'me u e lumelle ho phomola metsotso e 5 pele u sebeletsa.

Nutrition

• Boholo ba karolo: 1 muffin
• Likhalori: 106,3.
• Mafura: 7,05 g.
• Lik'habohaedreite: 9,86 g (Lik'habohaedreite tse ngata: 7,36 g).
• Fibre: 2,5 g.
• Liprotheine: 4.86 g.

Palabras clave: li-muffin tsa chisi ea mokopu.