Eyona Recipe yeKeto Cinnamon Rolls yasekhaya

Ngaba unaso isitya osithandayo kunye nesiqhelo othanda ukusilungiselela ngeeholide, iindibano ezinkulu okanye nangemva kwemini ezolileyo nepholileyo? Kwabanye abantu, i-cinnamon rolls sisipho esifanelekileyo sokukhonza iqela elikhulu labahlobo kunye nosapho. Kwaye akukho mfihlo ukuba kutheni. Ezi zinto ziphathwayo zii-swirls ezimnandi zentlama ethambileyo egalelwe isinamon, iswekile, kunye neqabaka. icwambu lesonka samasi. Ngubani okrakrayo malunga neswiti ephuphumayo?

Kodwa ukuba ukwi-low-carb okanye ukutya kwe-ketogenic, imiqulu ye-cinnamon eqhelekileyo ayikho kwisicwangciso sakho sokutya. Ukungakwazi ukonwabela i-cinnamon roll rhoqo ngoku kwaye emva koko kunokuba nzima kunokuba ubucinga. Into yokugqibela ofuna ukuyenza xa uqala ukutya okutsha kukuziva uvinjwa nantoni na, ungasathethi ke enye yeendlela zakho ozithandayo.

Ngethamsanqa, ukuba ungumthandi we-cinnamon roll kunye nokutya kwe-keto, akufanele ukhathazeke. Le miqulu ye-keto cinnamon ipakishwe amafutha aphilileyo kwaye basebenzisa i-stevia njenge-sweetener ukuze bangabi nayo ushukela.

Ziyisisombululo esifanelekileyo sokubuyisela imiqulu ye-cinnamon yendabuko ngaphandle kukukhuphe kwi-ketosis okanye ukoyisa yakho umda wecarbohydrate. Kwakhona, kulula kakhulu ukwenza.

Yintoni Ngaphakathi kweKeto Cinnamon Rolls?

Yintoni kule recipe ephantsi ye-carb eyenza le miqulu ye-cinnamon i-ketogenic? Phakathi kwezinye izinto, bambalwa gqitha i-carbohydrates eseleyoAzinayo ingqolowa okanye i-gluten, kwaye iphezulu kumafutha alungileyo.

I-Mozzarella ushizi

Le recipe ye-keto cinnamon roll isebenzisa inhlama equkethe ngokuyinhloko i-mozzarella cheese. Ewe, ufunda oko kulungile. Itshizi. Yiresiphi ephefumlelwe yintlama enamafutha entloko yepizza, intlama esekwe kwimozzarella edumileyo nelungele ukwenza isonka esiswiti okanye esinencasa esekwe njengesonka. intloko etyebileyo pizza, iimuffins kunye nokunye.

I-Mozzarella itshizi yeyona siseko sentlama engena-carb egqibeleleyo ukuze isetyenziswe kule miqulu ye-keto cinnamon kuba incangathi, ngaloo ndlela ithatha indawo yegluten kumgubo omhlophe. Nceda udale ukuthungwa okumangalisayo owuthandayo kumqulu olungileyo wesinamoni.

I-Whole mozzarella ikwabonelela ngezibonelelo zempilo, ngakumbi ukuba ukhetha eyokutya ingca. Ngokuchaseneyo nengcebiso ye-fat phobic yesondlo oqhele ukuyiva, uphando lubonisa ukuba iimveliso zobisi ezityebileyo ezinamafutha agcweleyo, njengetshizi kunye neyogathi, zinefuthe lokuchasa ukudumba elinokukhusela intliziyo, kunokuba yingozi. ¹ ).

Enyanisweni, uphando lubonise ukuba i-mozzarella inokunciphisa amanqanaba e-cholesterol ye-LDL. ² ).

Iimveliso zobisi ezityebileyo zizityebi kwi-vitamin K2, i-omega 3 fatty acids, kunye ne-CLA (i-conjugated linoleic acid), zonke ezibonelela ngeenzuzo zempilo yentliziyo ( ³ ) ( ⁴ ) ( ⁵ ).

I-CLA ikwabonisiwe ukukunceda ukuba ulahlekelwe ngamafutha omzimba ( ⁶ ). Xa kuziwa kwi-macros, i-mozzarella ilungile kwi-ketogenic diet. Ikomityi yobisi olupheleleyo lwe-mozzarella ine-2.5 grams yecarbohydrates, i-24 grams yeprotheyini, i-25 grams yamafutha, kunye neekhalori ezingama-336. ⁷ ).

Nangona kunjalo, i-cheese ayikwazi ukwenza yodwa ukubonelela ngesiseko esiqinileyo sentlama ye-sinamoni. Kufuneka enye indawo yomgubo wekhabhu ephantsi ukunceda ukwenza intlama engaguqukiyo.

Umgubo weAlmond

Umgubo wealmond Sisithako sokuya kubenzi bezonka ezingenagluten, kwaye kwenzeka ukuba ibe yongezwa ngokugqibeleleyo kwi-carb ephantsi yokutya kwe-ketogenic. Njengama-almond, umgubo we-almond uneprofayili ecebileyo yezondlo. Iphezulu kwi-vitamin E, i-folic acid, i-choline, i-manganese kunye ne-magnesium. ⁸ ).

Ngenxa yobutyebi be-magnesium, ii-almonds zinokunceda ukulawula iswekile yegazi, okuyimfuneko kwisidlo se-ketogenic ( ⁹ ) ( ¹⁰ ).

Kuzo zonke iigram ze-14 zeoli ezifumaneka kwi-almonds, i-9 yezo gram ngamafutha e-monounsaturated, apho uphando lubonisa ukuba luncedo kwimpilo yentliziyo kunye namanqanaba e-cholesterol. Iprofayili ecebileyo ye-antioxidant yealmonds ikwabonelela ngeenzuzo ezibalulekileyo zentliziyo kwaye, kwisifundo esinye, yanceda ukunciphisa amanqatha esisu ( ¹¹ ) ( ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ).

I-Stevia kunye ne-ketogenic sweeteners

Le Ketogenic Cinnamon Rolls Recipe Calls For stevia, i-sweetener engenaswekile, engenacarbohydrates evela kwimifuno eswiti kakhulu. Icebiso: Ungatyala i-stevia kwigadi yakho.

Umgubo omhlophe okanye i-stevia engamanzi efunyenwe kwivenkile enkulu yinguqulelo esulungekileyo yemifuno kwaye ihlala isetyenziselwa ukubhaka kunye nekofu eswiti. Gcina nje ukhumbula ukuba isixa esincinci siya kude - i-stevia imnandi ngamaxesha angama-250 ukuya kuma-300 kuneswekile eqhelekileyo yetafile. ¹⁶ ).

Abanye abantu abayithandi incasa ye-stevia kakhulu kuba iyakrakra. Nangona kunjalo, kukho iibrendi ezininzi ezikhoyo ezisusa incasa ekrakra abantu abaninzi abakhalaza ngayo. Ukuba awungomlandeli we-stevia, kukho ezinye ezimbalwa. keto-friendly sweeteners ukuba ungasebenzisa kule iresiphi, kodwa lumka kuba akuyi kuba enye-to-enye endaweni endaweni.

I-Erythritol kunye ne-Swerve zimnandi kakhulu kuneswekile, ngoko kuya kufuneka udibanise ngakumbi kwiresiphi. Enye ikomityi yolu khetho inencasa njengeitispuni ezimbini zestevia.

Cinnamon

I-Cinnamon ayilona nje uphawu oluchazayo lwe-cinnamon roll egqibeleleyo. Ikwayi-superfood emangalisayo epakishwe nge-antioxidants, izondlo eziluncedo, kunye neepropathi ezibhalwe kakuhle ezichasene nesifo seswekile.

Inokwehlisa iswekile yegazi ezila ukutya, icothise ukugaywa kweecarbohydrates, inciphise ifuthe lazo kwiswekile yegazi, kwaye iphucule uvakalelo lwe-insulin ngokubanzi, kubantu abanesifo seswekile kunye nabangenaso isifo seswekile ( ¹⁷ ) ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ) ( ²¹ ).

Kuzo zonke imifuno kunye neziqholo, i-sinamon iphakathi kwezona ziphezulu kwiipropathi ezinenzuzo ye-antioxidant. Inamandla kwi-polyphenols, i-lignans, kunye ne-flavonoids, i-sinamon i-antimicrobial, i-antidiabetic, kunye ne-anti-inflammatory. Kuye kwaboniswa ukuba kunefuthe elihle kwiimpawu zempilo ye-cardiovascular, ingakumbi i-lipids yegazi ( ²² ) ( ²³ ). Emva kokufunda konke oku, kukwenza ukuba ufune ukusebenzisa i-sinamoni ngaphezu kwe-dessert, akunjalo?

Yonwabela le miqulu ye-keto sinamon emnandi

Ngaba unexhala lokuba awuzukukwazi ukonwabela itheko losapho lwakho olulandelayo okanye isidlo sakusasa esimnandi ekhaya ngeCawe kusasa? Sukoyika. Qokelela izithako zakho kwaye wenze ibhetshi yale miqulu ye-keto cinnamon ukuze ukonwabele incasa yabo eswiti ngaphandle kokuziva unetyala ngokuyonakalisa ukutya kwakho.

Eyona miqulu ye-keto cinnamon yasekhaya

Le miqulu ilula ye-carb cinnamon rolls ipakishwe ngamafutha asempilweni kwaye ikunika into entsha oyithathayo kwisidlo sakusasa osithandayo kunye nesimuncumuncu sepati. Konwabele ezi zinto ziphathwayo zifakwe i-keto cream cheese frosting kusasa ngekomityi yekofu ye-keto okanye njengeyona dessert ilungileyo owakhe wayifumana kusapho lwakho olulandelayo okanye izihlobo zihlanganisene.

• Ixesha lokulungiselela: I-10 minutos.
• Ixesha lokupheka: I-25 minutos.
• Ixesha elipheleleyo: I-35 minutos.
• Ukusebenza: Imiqulu engama-12.
• Udidi: Idessert.
• Ikhitshi: eMelika.

Izithako

Kuba intlama.

• 1 1/2 indebe ye-mozzarella egayiweyo.
• 3/4 indebe ye-almond yomgubo.
• Iipunipoli ezi-2 zeshizi cream.
• Iqanda eli-1.
• 1/2 ithisipuni yokubhaka powder.

Ukuzaliswa kwesinamon.

• Iipuniwe ezi-2 zamanzi.
• Iipuniwe ezi-2 ze-stevia.
• Iitipuni ezi-2 zesinamoni.

Ngokweqabaka.

• Iipunipoli ezi-2 zeshizi cream.
• Iipunipoli ezi-2 ze-collagen.
• 1 isipuni se-stevia.

Imiyalelo

1. Preheat i-oven ukuya kwi-175º C / 350º F.
2. Nyibilikisa i-mozzarella kunye ne-cream cheese kwi-microwave (imizuzu eyi-1 1/2, ivuselela isiqingatha).
3. Yongeza iqanda kwishizi.
4. Yongeza umgubo we-almond kunye ne-baking powder.
5. Hlanganisa kunye nefoloko de yonke into ifakwe.
6. Roll kwibhola yentlama.
7. Yahlula intlama kwiibhola ezi-6.
8. Yenza imiqulu emide kwaye uyibeke kwisiqwenga sephepha elingangenwa amafutha.
9. Ukusebenzisa i-pin pin, khupha inhlama, wenze uluhlu ngalunye lwentlama lube luncinci ngokunokwenzeka.
10. Yenza ukuzaliswa ngokuxuba amanzi, i-sweetener, nesinamoni kwisitya esincinci.
11. Ukusasaza ukuzaliswa kwamanzi phezu kwemiqulu yentlama etyumkileyo.
12. Roll umqulu ngamnye kwi-bun kwaye unqumle kwisiqingatha ukuze wenze i-12 buns.
13. Beka ii-buns kwi-nonstick baking sheet okanye kwipani yekeyiki.
14. Beka kwi-oven kwaye ubhake imizuzu engama-25.
15. Ngelixa ii-buns zise-oven, yenza i-cream cheese iqhwa ngokuxuba i-cream cheese kunye ne-sweetener.
16. Ukusabalalisa phezu kweebhondi ezishushu kwaye ukhonze.
17. Gcina okuseleyo efrijini ngelinye ixesha.

Ukutya

• Ubungakanani besahlulo: 1 umqulu.
• Iikhalori: 142.
• Amafutha: I-10 g.
• Iicarbohydrates: Iikhabhohayidrethi inetha: 4 g.
• Ifayibha: I-0,7 g.
• Iprotein: I-10 g.

IPalabras iqhosha: imiqulu ye-sinamon ye-keto.