Recipe ea Oatmeal e tlase ea Metsotso e 5

Na u nahana hore oatmeal e thibetsoe ka ho feletseng ha u le lijong tsa ketogenic?

"Noatmeal" kapa ketogenic oatmeal ke sejo se tšoanang le "Oatmeal" kapa oatmeal ea setso e nang le lik'habohaedreite tse fokolang empa e tletse tatso.

Ka risepe ena ea "noatmeal" kapa oatmeal ea ketogenic, ha ho mohla u lokelang ho tšoenyeha ka ho amohuoa lijo tsena tsa boiketlo bakeng sa lijo tsa hoseng. Lijo tsena li na le bonnete ba hore li tla u boloka u le ketosis ka lintlha tsa eona tsa phepo e nepahetseng: E ​​na le gram e le 'ngoe feela ea net carbs le ligrama tse 44 tsa mafura ka ho sebeletsa.

Motheo macros ba thata ho otla.

Joale ho na le eng ka har'a oatmeal ee ea keto e u fang tatso e tšelisang ea oatmeal ha o ntse o boloka 'mele oa hau o le kahare. ketosis?

Lisebelisoa tsa "oatmeal"

U ka etsa oatmeal joang ntle le oats? Hantle, ho sebelisa metsoako e nang le protheine e ngata le lik'habohaedreite tse fokolang, e leng se etsang hore e be lijo tsa hoseng tse monate tsa ketogenic.

Recipe ena ea keto oatmeal e sebelisoa:

• Lipelo tsa hempe.
• Phofo ea folaxe.
• Peo ea Chia.
• Sekhahla sa Vanilla.
• Li-flakes tsa kokonate.
• MCT phofo ea oli.

Hobaneng ha pelo ea hemp e le molemo hakaale bakeng sa bophelo bo botle ba hau?

E 'ngoe ea metsoako ea mantlha ea oatmeal ke pelo ea hemp. Ba eketsa bongata ho keto oatmeal, tatso e makatsang, 'me ba na le melemo ea bophelo bo botle.

# 1: Ba ruile ka gamma-linolenic acid (GLA)

Tlatsetso ea GLA e bontšitsoe ho ntlafatsa ts'ebetso ea lihormone le bophelo bo botle. Lijo tse nang le GLA le GLA (joaloka lipelo tsa hemp) li bontšitsoe hore li na le liphello tse ntle ho batho ba nang le ADHD, lefu la pelo, botenya, multiple sclerosis le bohloko ba matsoele. ¹ ) ( ² ) ( ³ ).

Leha ho le joalo, haholo-holo ke mohaho oa prostaglandin, metsoako ea lik'hemik'hale e tšoanang le li-hormone 'meleng o laolang ho ruruha, mocheso oa' mele le ho kokobetsa mesifa.

#2: ntlafatsa tšilo ea lijo

E le lijo tse nang le fiber e ngata, lipelo tsa hemp li tsejoa ho ntlafatsa tshilo ya mmele. Fiber e ka har'a lipelo tsa hemp e ka thusa ho imolla pipitlelano, empa hape e fepa libaktheria tse ntle ka maleng, li-probiotics, ho thusa ho boloka sesole sa 'mele se matla. ⁴ ).

# 3: ntlafatsa bophelo bo botle ba moriri, letlalo le manala

Le hoja lipelo tsa hemp li le molemo bakeng sa tšilo ea lijo, ea bona phaello li ka ba le phello e kholo ho tsoa kahare ho 'mele oa hau. U ka li sebelisa ka holim'a letlalo la hao.

Oli e hlahisoang ke peo ea hemp e ntlafatsa kholo ea lisele, e leng eona ntlha ea pele bakeng sa letlalo le phetseng hantle. Lipatlisiso li bonts'itse hore haeba u na le eczema, ts'ebeliso e kantle ea oli ea peo ea hemp e ka ntlafatsa letlalo la hau haholo. ⁵ ).

# 4: fokotsa ramatiki le bohloko ba manonyeletso

Phuputso ea lipatlisiso e hatisitsoeng ho Journal of Ethnopharmacology e ile ea hlahloba liphello tsa tlatsetso ea oli ea peo ea hemp ho bakuli ba nang le lefu la ramatiki (RA). Liphello li bontšitse hore phekolo ea oli ha ea ka ea fokotsa feela tekanyo ea MH7A RA fibroblast-joaloka lisele tsa synovial, empa hape e ile ea eketsa tekanyo ea lefu la lisele ( ⁶ ).

Kaha joale u tseba hanyenyane ka melemo e mengata ea bophelo bo botle ba pelo ea hemp, na ha u batle ho leka sekotlolo se monate sa oatmeal ea keto?

Ke palo e phethahetseng ea macronutrient, kahoo o tla etsa bonnete ba hore o tla lula ho ketosis ha o ntse o ikutloa o khotse ebile o khotse.

Flour ea Flaxse kapa Flaxseed: Phapang ke Efe?

Recipe ena e sebetsa phofo ea folaxe. Empa phofo ea folaxe ke eng? Na e tšoana le phofo ea flaxseed kapa flaxseed?

Lijo tsa folaxe ke mokhoa o mong oa ho re "folaxe e fatše." Lebitso le leng ke phofo ea folaxe.

Haeba u sebelisa flaxseed kaofela, e tla feta ka kotloloho ka har'a tšilo ea lijo. Empa haeba u e sila, ho bonolo ho e sila ( ⁷ ).

Ha e siloa, peo ea folaxe e na le fiber e ngata le omega-3 fatty acids.

E boetse e na le lik'hemik'hale tsa phytochemicals tse bitsoang lignans. Li-lignan li fumanoa limela 'me li amahanngoa le thibelo ea mafu a kang lefu la pelo le lefu la ho fokola ha masapo ( ⁸ ).

Na kokonate ketogenic?

E. U ka ja kokonate ka lijo tsa ketogenic. Haele hantle, phofo ea kokonate Ke mokhoa o mong o tsebahalang oa ho etsa phofo e hlakileng litlolong tsa keto.

Kokonate e na le mafura a mangata a phetseng hantle, haholo-holo li-triglycerides tse mahareng, kapa MCTs. Recipe ena e sebelisa li-coconut flakes. Ho e boloka e le botsoalle, khetha li-flakes tse sa tsoekere tsa kokonate.

Haeba u batla ho sebelisa lebese la coconut, khetha e se nang tsoekere.

Likhopolo tsa ho sebeletsa keto oatmeal

Hobane risepe ena ea keto oatmeal breakfast e etsa hore lintho li be bonolo, ho na le mekhoa e mengata ea ho e fetola le ho e etsa.

Tsena ke tse ling tsa litlatsetso tse ntle ka ho fetisisa tsa keto tseo u ka li nahanang ha u etsa sehlopha sa phofo ena. Ela hloko palo ea hau ea carb, joalo ka litholoana tse ling ba na le tsoekere e ngata ho feta ba bang.

• Li-sweeteners tsa Ketogenic: Bakeng sa tatso e eketsehileng e monate empa ntle le lik'habohaedreite tse tsoang tsoekere, kopanya phofo le tse monate Ketogens joalo ka stevia, erythritol, kapa Swerve.
• Li-chips tsa Tsokolate e sa Feleng ea Tsoekere: Ba tla u fa tatso ea monate le tatso ea chokolete empa ntle le lik'habohaedreite.
• Lebese la kokonate: Hammoho le lebese la almonde le hlokehang ho risepe, eketsa lebese la kokonate bakeng sa tatso e eketsehileng le tranelate.
• Blueberries: Hase feela hore tholoana ena e tlaase ea carb e monate, e boetse e na le vithamine C e ngata le li-antioxidants. Bakeng sa ligrama tse ling le tse ling tse 100, li-blueberries li na le lik'hilojule tse 57, ligrama tse 2,4 tsa fiber, ligrama tse 11,6 tsa lik'habohaedreite, le hoo e ka bang ligrama tse 5 tsa fructose. ⁹ ).
• Li-walnuts: Tsena linate tse tlase tsa carb li tletse protheine. Eketsa li-walnuts tse pshatlehileng bakeng sa protheine e eketsehileng e tla u boloka u tletse nako e telele le ho eketsa monko o monate. U ka leka linate tsa macadamia, linate tsa Brazil, makotomane kapa makotomane.
• Motsoako oa Vanilla: Karolo ena monko o monate le o monate o ntlafatsa tatso ntle le ho eketsa tsoekere.

Noatmeal ena ke ea meroho, vegan, paleo, le gluten-free.

Latela e le 'ngoe lijo tsa ketogenic tsa meroho ke khetho e sebetsang, 'me recipe ena ea oatmeal ea keto e hlile e lumellana le sekoloto. Ha e le hantle, kaha risepe ena ha e na lihlahisoa tsa liphoofolo kapa lijo-thollo, hape ha e na vegan le gluten.

Ho molemo le ho feta, motsoako oa lebese la kokonate le lialmonde li u fa matla a protheine e ntle.

Papali ena e boetse e ntle haeba u batla litlolo tsa paleo.

Fetolela Oatmeal ea Keto ho Keto Shake

Haeba u rata, ho bonolo ho fetola risepe ena le ho e fetola keto breakfast shake.

Etsa feela lisebelisoa tsohle, ebe u eketsa ntho e 'ngoe le e' ngoe ho blender. Eketsa monokotšoai o seng kae oa monokotšoai oo u o ratang haholo kapa moaparo ofe kapa ofe o eketsehileng oa keto. Tobetsa konopo ho blender. Ho qeta, eketsa lebese le lengata la almonde ho fihlela u e-na le botsitso bo lakatsehang.

Oatmeal e tlase ea Carb Ketogenic

Ho lokisetsa oatmeal ka bosiu bo le bong ho tumme haholo ho ba bangata merero ea lijo tsa ketogenic. Sena ke hobane lijo tsa hau tsa hoseng tsa carb tse tlase li tla be li lokile ka sehatsetsing ha u tsoha, ntle le mosebetsi oa pele.

Ho etsa oatmeal ka bosiu bo le bong, eketsa ntho e 'ngoe le e' ngoe ka nkho ea khalase ebe u tiisa ka thata ka sekwahelo. Hlakola ho kopanya hantle. Ebe u e tlohela hore e phomole ka sehatsetsing sa hau. E tla teteana ka bosiu bo le bong. Hoseng ho latelang, eketsa lebese la almonde haeba u batla hore le be le botsitso bo botle.

Haeba u batla oatmeal e chesang, sohle seo u lokelang ho se etsa ke ho e futhumatsa hoseng. U ka e futhumatsa ka microwave kapa ka kichineng. Hopola ho eketsa lebese la almonde le liaparo bakeng sa qalo e monate ea letsatsi la hau.

Ketogenic oatmeal ka metsotso e 5

Kakaretso ena e tlaase ea carb oatmeal ha e na oatmeal, empa u ke ke ua e hloloheloa. Ka gram e le 'ngoe feela ea li-carbs tsa net le ligrama tse 44 tsa mafura ka nako e le' ngoe, oatmeal ena ea ketogenic e tla etsa hore ho be le monate o monate, keto-friendly ho qala letsatsi.

• Nako ea ho itokisa: Metsotsoana ea 5.
• Nako ea ho pheha: Metsotso e 10-metsotso e 15.
• Kakaretso ea nako: Metsotsoana ea 20.
• Tshebetso: 1.

Lijo

• 1 senoelo sa lebese la almonde le sa tsoekere.
• 1/2 senoelo sa pelo ea hemp.
• 1 tablespoon ea phofo ea folaxe.
• 1 tablespoon ea peo ea chia.
• 1 tablespoon ea kokonate flakes.
• 1 khaba ea vanilla e ntšo
• 1 teaspoon ea sinamone.
• 1 tablespoon ea phofo ea oli ea MCT (kapa 1 tablespoon ea stevia le khaba ea oli ea kokonate).

Litaelo

1. Kopanya lisebelisoa tsohle ka sekotlolo se senyenyane, hlohlelletsa ho kopanya.
2. Koahela ho fihlela o teteaneng ho ea kamoo u ratang, o susumetsa ka linako tse ling.
3. Sebeletsa le ho khabisa ka monokotsoai o leqhoa.

Nutrition

• Likhalori: 584.
• Mafura: 44 g.
• Lik'habohaedreite: 17 g.
• Fibre: 16 g.
• Liprotheine: 31 g.

Palabras clave: noatmeal kapa oatmeal ea ketogenic.