Li-pancake tse ntle ka ho fetisisa lefatšeng la risepe

Ho na le lipepe tse makholo tsa li-pancake tsa keto. Empa ke ba seng bakae feela ba etsisang mokhoa o phophomang, o boreleli oa li-pancake tsa setso.

Sejo sena sa khale sa Amerika ke lijo tsa hoseng tse nang le carb e tlase bakeng sa hoseng ha mafelo-beke a botsoa kapa lijo tse theolelang tsa beke le beke. 'Me le hoja li-pancake tsa setso li ka u siea ka koae ho tloha ho tsoekere ea mali, li-pancake tsena tse nang le keto-friendly, tse se nang tsoekere li tla u boloka u khotsofetse ka lihora tse ngata' me u latsoe ho tšoana le ntho ea sebele.

Haeba u rata li-pancake, ke nako ea ho tšoara mixer, ho pshatla mahe, 'me u etse recipe ena hang-hang. Li-pancake tsena li monate ebile li lekana hantle le moralo oa hau oa lijo tsa keto.

Metsoako ea mantlha ea risepe ena e tlase ea carb pancake ke:

• Phofo ea almonde.
• Kokonate phofo
• Stevia.

Mokhoa oa ho etsa li-pancake tsa Keto-Friendly

Lijong tsa ketogenic, o lokela ho tlosa li-pancake tsa setso ka mabaka a mabeli:

Ea pele ke hobane li na le phofo e nang le index e phahameng ea glycemic. 'Me ea bobeli hobane hangata li koahetsoe ke li-syrups tse phahameng tsa tsoekere le lintho tse ling tse monate.

Leha phofo e tsoeu e le 'ngoe e etsa "pancake fluffy", kopi e le 'ngoe e na le ligrama tse fetang 94 tsa lik'habohaedreite. ¹ ).

'Me haeba u tšela likuku tseo ka sirapo ea' mapa le tranelate e shapuoang, u eketsa ligrama tse ling tse 20 ho palo ea hau ea lik'habohaedreite. ² ) ( ³ ).

Mona ke mokhoa oa ho khaola lik'habohaedreite tsa hau ka mokhoa o makatsang: Fapanya phofo e tšoeu bakeng sa phofo ea almonde le ea kokonate, 'me u ee bakeng sa topping e tlase ea carb.

Mehato ea ho etsa li-pancake tse ntle ka ho fetisisa tse tlase tsa carb

Li-Pancakes tsena tsa Coconut Almond Flour ke mokhoa o bonolo haholo.

Ho qala, bokella lisebelisoa tse omeletseng, kopanya phofo ea kokonate, phofo ea almonde, phofo e bakang le stevia ka sekotlolo se seholo.

Eketsa metsoako e metsi, mahe le lebese, 'me u hlohlelletse ho fihlela metsoako eohle e boreleli ebile e tsoakane. Apesa skillet e kholo e sa tsitsang ka botoro kapa oli ea kokonate ebe u e beha holim'a mocheso o itekanetseng.

Butle-butle tšela batter ea pancake ka har'a skillet e chesang 'me u phehele metsotso e 3-5. Hang ha li-bubble tse nyane tsa moea li hlaha holim'a li-pancake, li phetle. Ha mahlakore ka bobeli a phehiloe, a se a loketse ho sebeletsa.

Malebela le maqheka bakeng sa Recipe ena ea Keto Pancake

Ke ka lebaka leo u tla rata li-pancake tsena tsa keto: Li tšoana le sebopeho sa "li-pancake tse tloaelehileng."

Le hoja li-recipe tse ling tsa paleo kapa keto li ka latsoa joaloka lehe kapa tsa omella haholo kapa li le mongobo haholo, batter ena e fella ka mokhoa o tšoanang o monate oo u o lebeletseng ho tsoa ho pancake. Leha ho le joalo, ha u sheba lintlha tsa phepo e nepahetseng, u tla bona hore li na le ligrama tse 2 feela tsa net carbs ka ho sebeletsa.

Ho etsa hore li-pancake tsena e be tse ntle ka ho fetisisa tseo o kileng oa li leka, keto kapa che, leka malebela ana le mefuta e fapaneng ea diresepe.

Mefuta e sa tšoaneng ea Recipe: Fana ka Li-Pancakes tsa Hao tse Tlase tsa Carb ho ama Motho

A na u batla ho fana ka mokhoa o ikhethang oa risepe ee? Mona ke maikutlo a mang a ho etsa recipe ena ea hau:

• Ba sebeletse ka eng kapa eng eo u e batlang: Li-pancake tsena li sebelisoa hamolemo ka botoro ea linate, botoro ea almonde, kapa monokotšoai o mocha le tranelate e shapuoang. U ka boela ua leka sirapo e sa tsoekere, botoro e qhibilihisitsoeng, kapa keto cream cheese frosting. Peanut butter E monate, empa hopola hore ho na le mabaka a 'maloa a etsang hore ho be molemo ho e fapanyetsana bakeng sa li-nut butter tse ling.
• Ba fe protheine e matlafatsang: Bakeng sa leselinyana la protheine, leka ho eketsa scoop ea whey protein powder.
• Leka litlolo tse fapaneng: Eketsa marotholi a seng makae a ntši ea vanila, eketsa chips ea chokolete, kapa eketsa blueberries e ncha ho batter ea hau ea pancake.
• Li fetole li-waffles: U ka sebelisa mokhoa ona habonolo ho etsa li-waffles. Tšela feela batter ka tšepe ea waffle ho e-na le ho e pheha ka pane ea griddle kapa ea pancake.
• Kenya tekanyo e eketsehileng ea mafura a phetseng hantle: Kenya likhaba tse 'maloa tsa chisi ea tranelate e qhibilihisitsoeng ho etsa li-pancake tsa tranelate, kapa kopanya halofo ea avocado ka har'a batter bakeng sa monko o monate.
• Etsa hore li be monate haholoanyane: Ho etsa pancake e monate haholoanyane, o ka tlosa monate o tlase oa carb.

Li-Pancakes tse tlase tsa Carb FAQs

Haeba e le lekhetlo la pele u etsa li-pancake tsa keto, u ka 'na ua ba le lipotso tse' maloa. Latela malebela ana ho etsa bonnete ba hore mokhoa oa hau oa ho etsa li-pancake o atlehile.

• Na likuku tsee li ka etsoa ntle le lebese? Ee. Ho se be le lebese, sebelisa lebese la coconut o lebese la almonde sebakeng sa lebese la lebese kapa tranelate e boima le oli ea kokonate sebakeng sa botoro.
• Ke li-pancake tse kae tse etsang recipe ee? Kakaretso ena e etsa li-pancake tse leshome le metso e 'meli, tse ka bang lisenthimithara tse 7,5 / 3 cm ka bophara.
• Na ho ka sebelisoa mahe a makhooa sebakeng sa mahe a felletseng ka risepe ee? Bakeng sa li-pancake tse ntle ka ho fetisisa, ho sebelisa mahe a makhooa feela ha ho khothalletsoe kaha ho tla fokotsa kakaretso ea mafura a risepe le ho ama hampe sebopeho.
• Na hlama ee e ka sebelisoa ho etsa lijo tsa hoseng tsa ketogenic? U ka sebelisa recipe ena ho etsa li-waffles, empa u ke ke ua e sebelisa ho etsa lijo tse ling, tse kang li-muffin kapa crepes.

Melemo ea 3 ea Bophelo bo Botle ba Li-Pancakes tsena tsa Ketogenic

U kanna oa se tloaele hore li-pancake li u tsoele molemo, empa risepe ena e na le melemo e mengata e phetseng hantle.

# 1: phofo ea almonde le stevia li ka leka-lekanya maemo a tsoekere ea mali

Ho sebelisa phofo ea almonde sebakeng sa phofo e tloaelehileng mofuteng ona ho theola lik'habohaedreite, e leng litaba tse monate bakeng sa maemo a tsoekere ea mali. Empa ho na le metsoako e 'meli, haholo-holo lialmonde le stevia, tse molemo haholo ho laola maemo a tsoekere ea mali.

Lialmonde ke mohloli o moholo oa magnesium, minerale e ka thusang ho laola tsoekere ea mali le insulin ( ⁴ ). Ha e le hantle, phuputso e 'ngoe e bontšitse hore batho ba nang le lefu la tsoekere la mofuta oa 2 ba ile ba ntlafatsa kutloisiso ea insulin le taolo ea tsoekere ha ba eketsoa ka magnesium. ⁵ ).

Stevia e na le phello e fokolang index ea glycemic, kahoo e ke ke ea eketsa maemo a hau a tsoekere ea mali. Sebapali sena sa tsoekere se monate se boetse se fokotsa tsoekere ea likuku tsa hau.

# 2: phofo ea almonde e ka thusa ho fokotsa litakatso

Li-pancake tsena tse bonolo tsa keto li kentse liprotheine 'me li na le ligrama tse 5 tsa protheine ka pane. Protheine e tsejoa e le eona macronutrient e khotsofatsang ka ho fetisisa, kahoo ho fetola karolelano ea lik'habohaedreite ho protheine mofuteng ona ho bolela hore u tla ikutloa u khotsofetse nako e telele. ⁶ ).

Protein ha se lona feela lebaka leo li-pancake tsena li ka thibelang takatso ea hau ea lijo. Lialmonde, e leng e 'ngoe ea metsoako ea mantlha ea risepe ena, li bontšitsoe ho fokotsa bohloko ba tlala. Lipatlisiso li bontša hore ho ja lialmonde ho fokolitse takatso ea ho ja, ho etsa hore e be sejo se monate le se lakatsehang. ⁷ ).

Kaha lialmonde ke tsona feela motsoako oa phofo ea almonde, e leng eona motsoako o ka sehloohong oa likuku tsena, risepe ena e ka fokotsa takatso ea hau ka lihora tse ngata ka mor'a hore u e je.

# 3: Mahe a ka Theola kotsi ea hau ea lefu la pelo

Mahe ke khale a fumana rap e mpe ho tsoa lichabeng tsa bophelo bo botle. Sena se ne se bakoa haholo ke k'holeseterole ea eona, eo ho neng ho nahanoa hore e baka lefu la pelo.

Leha ho le joalo, lipatlisiso tse ncha ha li bontše kamano pakeng tsa tšebeliso ea mahe le lefu la pelo kapa stroke ( ⁸ ). Ha e le hantle, liphuputsong tse entsoeng ho batho ba nang le lefu la tsoekere la mofuta oa 2, ho ja lijo tse nang le liprotheine tse ngata, tse nang le lik'habohaedreite tse tlaase tse kenyelletsang mahe li thusitse ho ntlafatsa tsoekere ea mali le maemo a lipid, ka bobeli li-biomarkers tsa lefu la pelo. ⁹ ) ( ¹⁰ ).

Haeba u ja mahe a mahala kapa mahe a omega-3, ho tloha likhoho tse feptjoang ka oli ea tlhapi kapa li-supplement tsa folaxe, kotsi ea hau ea lefu la pelo e ka fokotseha le ho feta. ¹¹ ).

Natefeloa ke li-pancake tsa keto bakeng sa brunch e tlase ea carb

Litlolo tse monate tse nang le carb e tlase joalo ka sena li etsa hore ho latela lijo tsa keto ho be bonolo ebile ho se na khatello ea maikutlo. Haeba u batla ho tšoara brunch e monate ea mafelo-beke, ha ho hlokahale hore u itšepe ho sebeletsa nama le mahe. U ka fana ka pane e felletseng ea li-pancake, e tlatsitsoeng ka li-syrups tsa stevia-sweetened low carb, monokotsoai o mocha, esita le. keto cream cream.

Nakong e tlang ha litakatso tsa li-pancake li fihla, ha ho hlokahale hore u tlohele lijo tsa hau tse tlaase tsa carb bakeng sa li-pancake tse tloaelehileng. Leka li-pancake tsena 'me u tla bona phapang.

Keto li-pancakes

Ha e na tsoekere, ha e na gluten ebile ha e na lik'habohaedreite. Tsena ke li-pancake tse ntle ka ho fetisisa bakeng sa lijo tse tlase tsa carb kapa keto. E entsoe ka phofo ea almonde le phofo ea kokonate 'me e tšetsoe ka sirapo e se nang tsoekere, li tla latsoeha joaloka likuku tse monate ka ho fetisisa tsa keto lefatšeng.

• Nako ea ho itokisa: Metsotsoana ea 5.
• Nako ea ho pheha: Metsotsoana ea 10.
• Kakaretso ea nako: Metsotsoana ea 15.
• Tshebetso: 10 li-pancake.

Lijo

• 1 senoelo sa phofo ea almonde.
• 1 tablespoon ea phofo ea kokonate.
• Mahe a 3.
• ⅓ senoelo sa lebese le sa tsoakoang la khetho ea hau.
• 1 ½ teaspoon phofo e bakang.
• 1 teaspoon ea stevia.
• ½ teaspoon ea sinamone (ho ikhethela).
• Sefafatsi sa botoro kapa se sa thupeng ho tlotsa pan.

Litaelo

1. Kopanya lisebelisoa tsohle ka sekotlolo se seholo. A re eme metsotso e 5.
2. Preheat skillet e kholo e sa tsitsang holim'a mocheso o fokolang 'me u fafatse ka botoro kapa sefafatsi sa nonstick.
3. Tšela ¼ senoelo sa batter ea pancake ka har'a skillet 'me u phehele metsotso e 2-3 ka lehlakoreng le leng ho fihlela e le putsoa ea khauta.
4. Sebeletsa ka sirapo ea maple, botoro, kapa botoro ea kokonate e sa tsoetsoeng.

Nutrition

• Boholo ba karolo: 1 li-pancake.
• Likhalori: 96.
• Mafura: 8 g.
• Lik'habohaedreite: 3 g (letlooa tse 2).
• Fibre: 1 g.
• Protein: 5 g.

Palabras clave: li-pancake.