Recipe ea keto fluffy waffles

Ha u nahana ka li-waffles, mohlomong u lora ka li-waffles tsa Belgian tse tšetsoeng chocolate chips, fragole le blueberries, 'me li kolobisitsoe ka tranelate e boima le sirapo ea' mapa.

Lisebelisoa tsa motheo tsa li-waffles tse tloaelehileng ha li tšoanelehe bakeng sa lijo tsa ketogenic, ntle le ho khona ho ja monokotsoai o fokolang nako le nako. Haeba u fetiloe ke lijo tsa hoseng tse joalo, recipe ena e tla fihla sebakeng seo.

Ka li-tweaks tse 'maloa ho metsoako, le likhetho tse ling tse bohlale bakeng sa litlolo, u ka etsa lijo tsa hoseng kapa tsa brunch tseo esale u li lora ha u ntse u boloka palo ea carb e theoha.

Keto waffles lia khoneha, u tla bona hore ho joalo.

Mokhoa oa ho etsa li-waffle tsa keto

Li-waffles tsena tse tlase tsa carb li bonolo ho li etsa. Ha li na tsoekere, lijo-thollo le gluten, li tletse tatso ea khale ea 'mapa, ebile li ntle bakeng sa batch cook y ho u thusa ho lokisa lijo. U tla natefeloa ke boiketlo bohle ba li-waffles tse fluffy, empa ntle le lik'habohaedreite tse ling tse ka u ntšang ka lebokoseng. ketosis.

Recipe ena ea waffle e nka metsotso e mehlano feela ea nako ea ho itokisetsa le metsotso e mehlano ea nako ea ho pheha. 'Me ha u sheba tlhahisoleseding ea phepo e nepahetseng e ka tlase, u tla bona hore e na le ligrama tse 2 feela tsa net carbs ka waffle.

Metsoako ea mantlha ea risepe ena ea waffle e kenyelletsa:

• Phofo ea almonde.
• Phofo ea kokonate.
• Mahe.
• Butter.
• Bicarbonate ea sodium.
• Phofo ea ho baka.
• Lebese la khetho ea hau (joalo ka lebese la almonde o lebese la coconut).

U tla boela u hloke motsoako le moetsi oa waffle, o tlotsoa ka oli ea kokonate kapa spray ea ho pheha pele u e sebelisa.

Haeba u se na tšepe ea waffle kapa moetsi oa waffle oa Belgian, u ka sebelisa recipe ena ho etsa li-pancake tse tlaase tsa carb.

Ka risepe ena ea keto waffle, ho sebelisoa motsoako oa phofo ea kokonate le phofo ea almonde. E 'ngoe le e' ngoe ea tsona e tlaase ka lik'habohaedreite ha e bapisoa le phofo e tloaelehileng ea koro 'me e fana ka melemo e mengata ea bophelo bo botle.

Melemo ea phofo ea almonde

Phofo ea almonde, eo e leng lialmonde tse sililoeng hantle feela, li monate haholo Moemeli oa phofo oa setso o amohelang Keto.

U ka e sebelisa ka mefuta e mengata ea diresepe ho kenyelletsa likuku, likuku le li-muffin. Haeba theko ea mokotla oa phofo ea almonde e bonahala e batla e le holimo ho uena, tharollo e sa bitseng chelete e ngata ke ho reka lialmonde ka bongata ebe u li sila ka bouena ka mochining oa lijo.

Lialmonde li theko e tlase haholo ha li bapisoa le mefuta e meng ea linate, 'me u ka li fumana hoo e batlang e le lisuphamaketeng tsohle le liketane tse kholo tsa lijo.

Ligrama tse 28 / ounce e le 'ngoe ea phofo ea almonde e na le ligrama tse 1 tsa protheine, ligrama tse 6,3 tsa fiber ea lijo le ligrama tse 0,4 tsa mafura ( ¹ ).

Lialmonde li boetse li na le vithamine E e ngata, e thusang ho ntlafatsa bophelo bo botle ba letlalo ka ho matlafatsa marako a capillary le ho eketsa mongobo le elasticity ( ² ).

Lialmonde li na le melemo e mengata ea bophelo bo botle, ho kenyelletsa:

• Ke mohloli o ruileng oa monounsaturated fatty acids le li-antioxidants, tse thusang ho ntlafatsa bophelo bo botle ba pelo. ³ ) ( ⁴ ).
• Lialmonde li ka thusa ho fokotsa ho ruruha le khatello ea oxidative ( ⁵ ).
• Lialmonde li na le calcium e ngata, potasiamo, phosphorus le magnesium. Liminerale tsena li bapala karolo ea bohlokoa mesebetsing ea 'mele joalo ka ho koala mali, tlhahiso ea lihomone, khatello ea mali le bophelo bo botle ba masapo le meno ( ⁶ ).
• Tekanyo ea protheine, lik'habohaedreite, mafura le fiber ka lialmonde ke khetho e ntle haholo e se nang lijo-thollo bakeng sa ba hananang le insulin kapa ba nang le mathata a taolo ea tsoekere ea mali. ⁷ ).

Melemo ea phofo ea kokonate

Joalo ka phofo ea almonde, kokonate ke sebaka se setle sa carb e tlase bakeng sa ho pheha keto. Ke phofo e teteaneng ka mokhoa o makatsang, kahoo haeba e le lekhetlo la pele u e sebelisa, u se ke ua makala ha u bona mahe a mangata ka mokhoa o sa tloaelehang ka risepe e le 'ngoe, ka linako tse ling 4-6.

Hangata phofo ea kokonate e sebelisoa ha ho etsoa likuku, li-muffins le lijo tse ling tse theolelang hobane e na le mokhoa o tsotehang o bonolo le o bonolo. Hape ke e 'ngoe ea litlolo tse sebelisoang ka ho fetisisa ho li-recipe tsa paleo le tse tlaase tsa lik'habohaedreite e le phofo e' ngoe e se nang lijo-thollo le boleng ba eona ba phepo.

Likhaba tse peli tsa phofo ea kokonate li na le ligrama tse 9 tsa lik'habohaedreite, ligrama tse 1,5 tsa fiber, ligrama tse 3 tsa mafura le ligrama tse 3,2 tsa protheine.

Phofo ea kokonate e entsoe ka nama ea kokonate, 'me ke sehlahisoa sa mohato oa ho lokisa lebese la kokonate. U ka etsa phofo ea kokonate e entsoeng ka mahahapa ka ho phunya makhasi a kokonate ebe u e kopanya ka har'a motsoako oa lijo.

Kokonate ke mohloli o matla oa phepo o fanang ka melemo e mengata ea bophelo bo botle:

• E na le manganese, diminerale e sa tšehetseng feela tlhahiso ea lisele tsa masapo, empa hape e ka khothaletsa ho thibela khatello ea oxidative ( ⁸ ) ( ⁹ ).
• Kokonate e na le li-MCT acid tse ngata (medium chain triglycerides), mofuta oa mafura a mafura a kenngoa ka potlako le ho thibela tšilo ea lijo ho u fa matla kapele. Li-MCT ke ntho e ka sehloohong har'a balateli ba lijo tsa keto, 'me liphuputso li bontšitse hore li ka ntlafatsa matla a boko ho lefu la Alzheimer's. ¹⁰ ) ( ¹¹ ).
• Kokonate ke mohloli o motle oa tšepe le koporo. Liminerale tsena li thusa ho thibela phokolo ea mali le ho khothaletsa tšebetso e nepahetseng ea 'mele ea ho itšireletsa mafung, ho theoa ha masapo le nts'etsopele ea methapo ea kutlo ( ¹² ) ( ¹³ ).
• Tholoana ena e nang le makhapetla a thata e fana ka karolo e ntle ea fiber e qhibilihang le e sa qhibiliheng, e ka thusang ho leka-lekanya boemo ba k'holeseterole. ¹⁴ ).

U batla mabaka a mang a ho kenyelletsa phofo ea kokonate morerong oa hau oa ho ja keto? Bala haholoanyane ka mohloli ona o makatsang oa matla ho tataiso ea phofo ea kokonate  .

Khetha sweetener

Lijo tse monate tsa Ketogenic ha lia lokela ho ba le carb e tlase le tsoekere. Litaba tse monate ke hore ho ntse ho na le likhetho tse ngata tse fumanehang ho khotsofatsa leino la hau le monate le ho fana ka melemo ea bophelo bo botle.

Stevia ntle le pelaelo ke e 'ngoe ea likhetho tse tsebahalang haholo lefatšeng la ketogenic. Ho bonolo ho e fumana, 'me hangata e sebelisoa e le senokoane eseng feela lijong tse bobebe tsa keto, empa le mefuteng e meng ea pheko e phetseng hantle.

Ha u khetha khetho ena e thehiloeng ho semela, leka ho ea bakeng sa mofuta o tala, o sa sebetsoang. Ligrama tse peli tsa stevia li na le index ea glycemic ea 1 ho tse 250, e leng se etsang hore e be e 'ngoe ea li-sweeteners tse monate ka ho fetisisa tsa ketogenic. ¹⁵ ).

Bakeng sa tlhaiso-leseling e batsi ka li-sweeteners tse ntle ka ho fetisisa tsa ketogenic, sheba tataiso ena e felletseng ho li-sweeteners tse ntle ka ho fetisisa tsa keto le mefuta e meng ea tsoekere.

Likhetho tse ling tsa lijo tsa hoseng tse tlase tsa carb

Ho sa tsotellehe hore na u sebelisa sweetener efe, hoseng ha mafelo-beke a hau a ke ke a hlola a tšoana le li-waffles tsena tsa keto. Ha li na mahe a mangata, hape li crispy ka ntle 'me li bonolo ebile li le mushy ka hare.

Bakeng sa mehopolo e meng ea lijo tsa hoseng tsa keto ho phethela brunch ea hau, sheba litlolo tsena:

• Likue tsa K'habohaedreite tse tlase tsa Fluffy Hlama ea Blondies.
• Triple Chocolate Breakfast Breakfast Shake.
• Li-donuts tsa chokolete keto.

Keto fluffy waffles

Se fetoe ke lijo tsa hoseng tsa Sontaha ka li-waffles tsena tse bobebe le tse fluffy tsa keto, tse nang le tatso e ngata le li-carbs tse tlase.

• Nako ea ho itokisa: Metsotsoana ea 5.
• Nako ea ho pheha: Metsotsoana ea 5.
• Kakaretso ea nako: Metsotsoana ea 10.
• Tshebetso: 10 4 cm / XNUMX "waffles.
• Sehlopha: Lijo tsa hoseng.
• Kamore ea kichineng: Moamerika.

Lijo

• 1 1/2 senoelo sa phofo ea almonde.
• 2 tablespoons ea phofo ea kokonate.
• 1/2 teaspoon phofo e bakang.
• 1 teaspoon ea ho baka soda le ho e.
• 2 mahe a maholo a feletseng.
• 1 tablespoon ea motsoako oa maple.
• 2 tablespoons stevia kapa sweetener e se nang khalori ea khetho ea hau.
• 2 tablespoons botoro e qhibilihisitsoeng.
• 1 1/4 senoelo sa lebese la khetho ea hau.

Litaelo

1. Kenya lisebelisoa tsohle ka sekotlolo se seholo. Kopanya hantle ka spatula kapa mixer ho fihlela e boreleli. Lumella hlama hore e phomole metsotso e 5.
2. Eketsa tšepe ea hau esale pele 'me u fafatse ka setlolo se sa tsitsang, botoro kapa oli ea kokonate.
3. Tšela batter ka har'a tšepe ea waffle 'me u phehele metsotso e 3-4 ho fihlela e le putsoa ka khauta ka lehlakoreng le leng. Li behe ka ontong hore li pholile ha u ntse u pheha li-waffle tse ling kaofela.

Mehopolo ea ho roala li-waffle tsa keto

U ka eketsa li-waffle tsa hau ka botoro ea almonde e entsoeng hae kapa botoro ea linate tsa macadamia. U ka boela ua eketsa lera la chisi ea tranelate le fragole, kapa sebelisa tranelate ea kokonate ho etsa tranelate e shapuoang e sa lefelloeng ka lebese.

U ka boela ua reka sirapo ea 'mapa e se nang tsoekere kapa tse ling inthaneteng li-syrups tsa ketogenic ho khabisa li-waffle tsa keto. Etsa bonnete ba hore u bala lenane la metsoako. Haeba u pheha le ho hatsetsa li-waffles tsena, feela u li tšele ka har'a toaster hore li theohe le ho futhumatsa hape 'me li se li loketse ho natefeloa.

Nutrition

• Boholo ba karolo: 1 waffle
• Likhalori: 150.
• Mafura: 13 g.
• Lik'habohaedreite: Lik'habohaedreite nete: 2 g.
• Protein: 6 g.

Palabras clave: li-waffle tsa keto.