Iresiphi yesonka se-Keto eyenziwe ngezithako ezilula

Ukuba ulandela a Ukutya ketogenic, usenokucinga ukuba isonka siphelile ekutyeni kwakho.

Isilayi esinye sesonka esimhlophe sine-15 grams ye-carbohydrates iyonke kwaye phantse akukho fibre ( ¹ ). Nesonka sengqolowa esipheleleyo, nangona sineprotheyini eninzi kunye nefiber, yenziwe ngama-67% ecarbohydrates ( ² ). Kwi-ketogenic diet, i-carbohydrates ngokubanzi i-akhawunti kuphela i-5-10% yeekhalori ezipheleleyo. Kubantu abaninzi, oko kujikeleze i-20 ukuya kwi-50 grams ngosuku. Amafutha kunye neeprotheni kufuneka zenze i-70-80% kunye ne-20-25% yeekhalori ezipheleleyo, ngokulandelanayo.

Ngamanye amazwi, isandwich enye, enamaqhekeza amabini esonka esimhlophe, iya kuphelisa yonke i-carbohydrate enokuthi uyidle ngosuku olunye.

Ukuba uzama ukugcina i-carb count yakho isezantsi, isonka esithengiweyo sevenkile siphumile ekutyeni kwakho. Nangona kunjalo, ngezinye iifulawa ezingenagluten-gluten ezifana nomgubo wekhokhonathi kunye nomgubo we-almond oye uthandwa kakhulu, zininzi iindlela zokupheka zezonka ezisezantsi ezikhoyo.

Esi sonka se-keto sine-carb ephantsi kwaye ipakishwe ngamafutha anempilo. Ngeegram ezi-5 kuphela ze-carbs nganye kwisilayi ngasinye, izithako ezisixhenxe, kunye ne-7 grams yeprotheni, le recipe iya kwanelisa nayiphi na i-carb enqwenelekayo ngelixa ikugcina usendleleni. ketosis.

Yintoni oyifunayo ukwenza isonka somgubo we-almond we-keto

Iiresiphi ezininzi ze-keto okanye ze-paleo zesonka ziqulethe iintlobo ezahlukeneyo zezithako ezinzima, ezifana ne-psyllium husk powder okanye i-flaxseed powder. Ngethamsanqa kuwe, le recipe iqulethe ezi zithako zifumaneka lula:

• Ioyile yeavokhado (Ungayifaka endaweni yeoyile yomnquma).
• Umgubo wealmond.
• Amaqanda amakhulu.
• Ityuwa yolwandle lwe-Himalayan.
• Umgubo wokubhaka.
• Imbewu yepoppy.

Uyakufuna kwakhona umxube wezandla, iphepha elingangenwa amafutha, kunye nepani yesonka. Iprosesa yokutya ayifuni.

Iinzuzo zokubhaka ngomgubo we-almond

Umgubo wealmond sisithako ekufuneka wonke umbhaki weketo abenaso kwisitokhwe ekhitshini labo. Idume kakhulu ekuphekeni kwe-gluten-free kunye ne-ketogenic ngenxa yokuguquguquka kwayo. Ungayisebenzisa kwiindidi ezahlukeneyo zokupheka kwe-keto, kubandakanywa iibhiskithi, intlama yekhekhe kwaye ikhekhe lokuzalwa .

Ekuphela kwesithako kumgubo we-almond ziiamangile ezipheleleyo, ezicoliweyo ngaphandle kolusu lwangaphandle. Enye ikomityi iqulethe i-24 grams yeprotheyini, i-56 grams yamafutha, kunye ne-12 grams yefiber. ³ ). Kwakhona ngumthombo omkhulu we-calcium, ubhedu, i-magnesium kunye nentsimbi. Ikomityi enye iqulethe i-24% yexabiso lakho lemihla ngemihla lentsimbi, eyona nto ixhaphakileyo yokunqongophala kwesondlo kunye nokunqongophala koyena nobangela we-anemia ( ⁴ ).

Ngenxa yomxholo ophezulu wefiber kunye namafutha anempilo, ii-almonds zikholelwa ukuba zixhamla impilo ye-cardiovascular and ukunciphisa umngcipheko wesifo sikashukela. Bakwanceda ukunciphisa ukuvuvukala kunye noxinzelelo lwe-oxidative ( ⁵ ).

Izibonelelo zezempilo ze-avocado yeoli

Iiavokhado zizo zodwa iziqhamo ukuba unokuyonwabela ngobuninzi kwi-ketogenic diet. Iiavokhado zigcwele ifayibha yokutya, ipotassium, kunye nemagnesium. Kwakhona ziqulethe iivithamini A, C, E, K, kunye no-B. Kwezinye izifundo, i-avocados ibonakaliswe ukuxhasa impilo ye-cardiovascular, ukulawulwa kwesisindo, kunye nokuguga okunempilo. ⁶ ).

Iiavokhado zenziwe ngama-71% e-monounsaturated fatty acids, i-13% ye-polyunsaturated fatty acids, kunye ne-16% yamafutha ahluthayo ( ⁷ ).

Ioli yeeavokhado yenye yezinto ezimbalwa zendalo ezifumaneka kwikhompawundi beta-sitosterol. I-Beta-sitosterol yiphytosterol eboniswe ukuba inqanda ukwahlukana kweeseli zomhlaza ( ⁸ ).

Enye yeenzuzo eziphawulekayo zokongeza ioli ye-avocado kwiitya ezahlukeneyo kukukwazi ukunyusa ukufunxa kwezinye izondlo. Ukongezwa kwamafutha, ngakumbi ioyile yeavocado, iphucula kwaye yonyusa ukufunxa kwe-carotenoids, i-antioxidants ebalulekileyo, kokunye ukutya. ⁹ ).

Inqaku leresiphi: Ukuba awukwazi ukufumana ioyile yeavokhado kwivenkile yakho yegrosari ekufutshane, ioyile yomnquma iya kusebenza kakuhle kwaye ikwanedosi enempilo yamafutha. Ukuhambelana kwenhlama kufuneka kufane nokuba usebenzisa ioli yeoli okanye ioli ye-avocado.

Iinzuzo zempilo zamaqanda

Esi sonka se keto siqulathe amaqanda amahlanu amakhulu kwisonka esinye. Amaqanda anenani leekhalori ezisezantsi kunye noxinzelelo lwezondlo nakukuphi na ukutya ( ¹⁰ ). Zingumthombo omkhulu weeprotheyini, amafutha kunye ne-micronutrients ezinceda impilo yakho. Iqanda elikhulu linama-calories angama-71 kuphela kwaye lineegram ezingaphezu kwe-6 zeprotheyini kunye negrama enye yamafutha. Ngumthombo olungileyo wevithamin A, riboflavin, vitamin B12, phosphorus, kunye neselenium ( ¹¹ ).

Amaqanda akhe afumana i-rap embi ngokuba ne-cholesterol ephezulu. Oku kwakhokelela ekubeni abantu abaninzi batye kuphela amaqanda amhlophe, nangona umthubi weqanda unezona zondlo. Uphando olutsha lubonisa ukuba amaqanda anyusa i-cholesterol entle (HDL), hayi cholesterol embi ( ¹² ). Ukongezelela, isayensi ibonise ukuba amaqanda awahambelani nokuphuhliswa kwesifo senhliziyo ( ¹³ ).

Amaqanda amaqanda kunye nabamhlophe bagcwele i-antioxidants. Iiprotheni ezininzi zeqanda, ezifana ne-ovalbumin, i-ovotransferrin, kunye ne-phosvitin, kunye ne-egg lipids, njenge-phospholipids, zineepropathi ze-antioxidant.¹⁴].

Eyona iresiphi yesonka seketo

Ngexesha elizayo xa unqwenela isonka esitsha, zama le recipe. Kuthatha malunga nemizuzu eyi-10 yexesha lokulungiselela kunye nemizuzu engama-40 ukubhaka, okanye de kube i-crust ibe yigolide. Ngokubanzi, unokuyilungiselela ngexesha elipheleleyo lemizuzu engama-50.

Esi sonka se-gluten-free sinokonwabela isidlo sakusasa, isidlo sasemini, okanye isidlo sakusihlwa. Yinqumle kwaye uyikhonze ngebhotolo enyibilikisiweyo, yiqhotse ngentsasa elandelayo kwi-toast yesiFrentshi, okanye uyibeke phezulu ngesalmon etshayayo kunye netshizi yekhrimu kwisidlo sasemini esine-carb ephantsi. Ukuba unentsalela, yigqume nje kwaye uyigcine iintsuku ezintlanu.

Isonka somgubo we-almond we-keto

Awudingi kusika isonka ngelixa ukwisidlo se-keto. Le recipe yesonka se-keto yindlela efanelekileyo yokugcwalisa, kodwa qiniseka ukuba uhlala kwi-ketosis.

• Ixesha lokupheka: I-40 minutos.
• Ixesha elipheleleyo: I-40 minutos.
• Ukusebenza: 1 ibha (malunga nezilayi ze-14).
• Udidi: Abaqalayo
• Ikhitshi: eMelika.

Izithako

• 2 iikomityi zomgubo we-almond ocoliweyo, iialmondi ezigcotyiweyo.
• Iitipuni ezi-2 ze powder yokubhaka.
• 1/2 ithisipuni yetyuwa ye-Himalayan ecocekileyo.
• 1/2 indebe yeoli yeoli okanye i-avocado oil.
• 1/2 indebe yamanzi acocekileyo.
• Amaqanda ama-5 amakhulu.
• 1 isipuni sembewu yepoppy.

Imiyalelo

Uya kufuna umxube wezandla, ipani yesonka, kunye nephepha elingangenwa amafutha..

1. Preheat i-oven ukuya kwi-205º C / 400º F. Yogquma ipani yesonka ngephepha elingangenwa grease.
2. Kwisitya esikhulu, hlanganisa umgubo we-almond, i powder yokubhaka kunye netyuwa.
3. Ngelixa usadibanisa, gcoba ioli ye-avocado kude kube yintlama eqhekezayo. Yenza iqula okanye umngxuma omncinci kwintlama.
4. Vula amaqanda equleni. Yongeza amanzi kwaye ubethe yonke into kunye, wenze izangqa ezincinci kunye nomxube wakho emaqandeni ade abe tyheli kwaye abe namagwebu. Emva koko qalisa ukwenza izangqa ezinkulu ukubandakanya umxube womgubo we-almond. Qhubeka uxuba ngolu hlobo de kubonakale ngathi i-pancake batter. Ithambile, ilula kwaye ingqindilili.
5. Thela umxube kwi-pan yesonka, sebenzisa i-spatula ukuze ungeze yonke into. Ufefe imbewu yepoppy ngaphezulu. Bhaka imizuzu engama-40 kwi-rack center. Kuya kuba nzima ukuchukumisa, ukuphakanyiswa kunye negolide xa kwenziwe.
6. Susa kwi-oven kwaye uyivumele iphumle imizuzu engama-30 ukupholisa. Emva koko unmold kwaye usike ibe ngamaqhekeza.
7. Gcina kwisingxobo esingangeni moya efrijini ukuya kutsho kwiintsuku ezi-5.

Ukutya

• Ubungakanani besahlulo: ngesahlulo ngasinye.
• Iikhalori: 227.
• Amafutha: I-21 g.
• Iicarbohydrate: I-4 g.
• Ifayibha: I-2 g.
• Iprotein: I-7 g.

IPalabras iqhosha: isonka somgubo we-almond keto.