Ayikho indlela engcono yokwamkela ixesha lokwindla kunebhetshi okanye ezimbini kwezi Muffins ze-Pumpkin Cream Cheese. Zithambile kwaye ziguqukile, ezi muffins zilungile kangangokuba ziyakukuvuthela.
Izithako eziphambili kwezi Muffins ze-Cheese ye-Carb ephantsi ye-Pumpkin Cream ziquka:
- Umgubo weoli we-MCT.
- Amaqanda.
- Iphunga.
- Ibhotolo etyiswe ngengca.
- Umgubo wealmond.
- Isicatshulwa seVanila.
3 Uncedo lweMpilo kwezi Muffins ze-Pumpkin Cream Cheese
# 1. Zilungile kwimpilo yentliziyo
I-dessert eya kukugcina kwi-ketosis kwaye uphucule impilo yentliziyo yakho? Kufuneka ubhalise phi?
Amaqanda ayisithako esimangalisayo kuyo nayiphi na i-keto dessert. Baneprofayile ye-amino acid epheleleyo, i-6 grams yeprotheyini kwiqanda ngalinye, kwaye iqulethe i-lutein kunye ne-zeaxanthin, eyona nto ibalulekileyo kwimpilo yentliziyo kunye nokuthintela isifo senhliziyo. 1 ).
I-Lutein inceda ngokukodwa ukulawula i-HDL (i-high-density lipoproteins, eyaziwa ngokuba yi-cholesterol enhle) kunye ne-LDL (i-low-density lipoproteins, eyaziwa ngokuba yi-cholesterol embi). Oku kubangela ukunciphisa ukudumba kwigazi ( 2 ).
I-omega-3 fatty acids efunyenwe kumaqanda nayo ibonakaliswe ukunceda ukunciphisa i-cholesterol, ukunciphisa kakhulu umngcipheko wesifo senhliziyo kunye nesifo sohlangothi ( 3 ).
Amathanga aqulethe i-antioxidants ebizwa ngokuba yi-beta-carotene kunye ne-beta-cryptoxanthin kunye ne-alpha-carotene ezinceda ukuthobisa iiradicals zamahhala kunye nokunciphisa uxinzelelo lwe-oxidative. Ngokwenza oku, unciphisa amathuba okuba nesifo sentliziyo kunye nezinye izifo ( 4 ) ( 5 ). Zikwaqulethe i-lutein kunye ne-zeaxanthin, njengamaqanda.
Umgubo we-almond uqulethe i-vitamin E, i-fat-soluble compound enceda ukukhusela umonakalo weseli obangelwa yi-radicals yamahhala. Oku kunceda ukunciphisa umngcipheko wesifo senhliziyo ( 6 ) ( 7 ) ( 8 ).
# 2. Bandisa amandla
Le recipe ayizukwanelisa kuphela umnqweno wakho wedessert, kodwa iya kukunika ukomelela okongeziweyo kwi-5K yokubaleka. Akunjalo ngokwenene, kodwa ngokuqinisekileyo iya kukunika ukomeleza amandla.
Amaqanda mahle kakhulu. Akwanelanga izinto ezilungileyo ezinokubhalwa malunga namaqanda. I-Lutein ibonakaliswe ngokukodwa ukwandisa imveliso kunye nomsebenzi womzimba ( 9 ).
Ngaphezulu koko, zingumthombo wamandla rhoqo kwaye aziyi kunyusa amanqanaba eswekile yegazi. Ziqulethe i-folic acid, i-vitamin b12, i-vitamin b2 (i-riboflavin) kunye ne-thiamine ezibalulekileyo kwimveliso yamandla.
Umgubo wealmond nawo unevithamin b2 (riboflavin) enceda ukugcina amanqanaba amandla asempilweni ( 10 ).
I-MCT powder yeoli iqulethe I-MCT (okanye ikhonkco eliphakathi triglycerides), kungoko igama. Ii-MCTs zezinye zezona mithombo zamandla zisulungekileyo kwaye zifumaneka kwi-bioavailable. Ziyimithombo yamanqatha eyenza amandla ngendlela ye ketoniphantse ngephanyazo, ubenza amafutha afanelekileyo. Ngokwenene, zinkulu.
# 3. Bakhuthaza impilo yengqondo kunye nokucaca kwengqondo
Amaqanda atyebile kwi-choline, eyi-a kwimacronutrient ukuba umzimba wethu sele uyivelisa, kodwa eyona nto ifunekayo kukuba siyifumane ekutyeni kwethu. Ukutya ukutya okucebileyo kwi-choline kuya kunceda ukuphuhliswa kwesibindi kunye nengqondo.
I-lutein kunye ne-zeaxanthin kumathanga kunye namaqanda ayilungele intliziyo yakho kuphela, kodwa kunye nokugcina ingqondo esempilweni. Uphononongo lubonise ukuba abantu abadala abadala abasebenzisa zombini iimveliso, bafumana uphuculo ekusebenzeni kwe-neuronal ( 11 ).
I-Lutein kunye ne-zeaxanthin i-bioavailable ngakumbi xa idibene ne-dose enempilo yamafutha, ngoko ke i-MCT yeoli ye-powder yongezwa kumxube.
I-powder yeoli ye-MCT ingumthombo omkhulu wamandla, kodwa iphinda iphucule umsebenzi wokuqonda. Iiasidi ze-MCT zenza amandla ngendlela ye ketoni kunye nee-ketones zinokuwela umqobo wegazi-ubuchopho kwaye zisebenze njengamafutha kwi-nervous system.
Uphononongo olwenziwayo lubonise ukuba xa ukongeza ukutya kunye ne-MCT acids kukho ukwanda kwe-ketones egazini, ehambelana nokusebenza okuphezulu kumanqaku ememori. 12 ).
Iimuffins ezingcono kakhulu ze-pumpkin cream cream
- Ixesha lokulungiselela: I-10 minutos.
- Ixesha lokupheka: I-22 minutos.
- Ixesha elipheleleyo: I-32 minutos.
- Ukusebenza: Iimuffins ezili-12.
Izithako
Ubunzima:.
- Amaqanda ama-4
- ⅔ ikomityi yepuree yethanga enkonkxiweyo.
- ½ ikomityi yoluhlu lwasimahla lwebhotolo (okanye ioyile yekhokhonathi), inyibilika yaza yapholiswa.
- I-¼ indebe ye-stevia sweetener.
- 1 - 2 iitispuni ze-vanilla extract.
- ½ ikomityi yomgubo wekhokhonathi.
- ½ ikomityi yomgubo we-almond.
- ½ ithisipuni yesoda yokubhaka.
- I-pinch yetyuwa yolwandle
- ½ - 1 ithisipuni yephayi yesiqholo sethanga.
- Icephe lesinamoni.
Ukuzaliswa kwetshizi yekhrimu:.
- I-tablespoon ye-1 ye-MCT yeoli powder.
- 85g / 3oz yetshizi ekhrimu evela kwizilwanyana ezondliwe ingca.
- 1 isipuni se-stevia okanye i-erythritol sweetener.
- I-1 ithisipuni yevanilla
Imiyalelo
- Preheat i-oven ukuya kwi-175º C / 350º F.
- Hlanganisa izithako zokuzalisa i-cream cheese kwaye ugcine.
- Hlanganisa zonke izithako ezomileyo ze-muffin kwisitya esinye kunye nezinto ezimanzi kwesinye isitya. Yongeza ngobumnene izithako ezimanzi kwizithako ezomileyo kwaye udibanise de udibanise kakuhle.
- Kwi-pan ye-muffin edibeneyo, gcwalisa icandelo ngalinye malunga ne-XNUMX/XNUMX epheleleyo kwaye ungeze i-tablespoon ye-cream ye-cream phezulu, usebenzisa i-toothpick ukuze udibanise umxube we-cheese ye-cream kumxube we-pumpkin muffin.
- Bhaka i-18-22 imizuzu kwaye uyivumele iphumle imizuzu emi-5 ngaphambi kokukhonza.
Ukutya
- Ubungakanani besahlulo: 1 muffin
- Iikhalori: 106,3.
- Amafutha: I-7,05 g.
- Iicarbohydrate: I-9,86 g (i-carbohydrates Net: 7,36 g).
- Ifayibha: I-2,5 g.
- Iiprotheni: I-4.86 g.
IPalabras iqhosha: ithanga cream cheese muffins.