I-Carb ephantsi ye-5 Minute Oatmeal Recipe

Ngaba ucinga ukuba i-oatmeal inqatshelwe ngokupheleleyo xa ukwisidlo se-ketogenic?

I "Noatmeal" okanye i-ketogenic oatmeal sisidlo esifana ne "Oatmeal" okanye i-oatmeal yendabuko ephantsi kwi-carbohydrates kodwa igcwele incasa.

Ngale "noatmeal" okanye iresiphi ye-ketogenic oatmeal, awuze ube nexhala malunga nokuvinjwa koku kutya kwesidlo sakusasa. Oku kutya ngokuqinisekileyo kukugcina kwi-ketosis kunye neenyaniso zayo ezimangalisayo zesondlo: Inegram enye nje i-carbohydrates eseleyo kunye ne-44 grams yamafutha ngokuphakelayo.

Isiseko ii-macros kunzima ukubetha.

Ke yintoni kule oatmeal ye-ketogenic ekunika incasa ye-oatmeal ethuthuzelayo ngelixa ugcina umzimba wakho ngaphakathi ketosis?

Izithako "oatmeal"

Uyenza njani i-oatmeal ngaphandle kwe-oats? Ewe, ukusebenzisa izithako ezityebileyo kwiprotheyini kunye ne-carbohydrates ephantsi, ezenza isidlo sakusasa se-ketogenic.

Le recipe ye keto oatmeal isebenzisa:

• Iintliziyo zeHemp.
• Umgubo weflakisi.
• Iimbwe zechai.
• Isicatshulwa seVanila.
• Iiflakes zecoconut.
• Umgubo weoli we-MCT.

Kutheni iintliziyo zehemp ziluncedo kangaka kwimpilo yakho?

Esinye sezithako eziphambili kwi-oatmeal yintliziyo ye-hemp. Bongeza ubuninzi kwi-keto oatmeal, incasa emangalisayo, kwaye ilayishwe ngezibonelelo zempilo.

# 1: Bazizityebi kwi-gamma-linolenic acid (GLA)

Ukuxhaswa kwe-GLA kuye kwaboniswa ukuphucula umsebenzi wehomoni kunye nempilo. Ukutya okutyebileyo kwe-GLA kunye ne-GLA (njengeentliziyo ze-hemp) kuboniswe ukuba kunemiphumo emihle kubantu abane-ADHD, isifo senhliziyo, ukutyeba kakhulu, i-multiple sclerosis, kunye neentlungu zebele. ¹ ) ( ² ) ( ³ ).

Nangona kunjalo, ngokuyintloko ibhloko yokwakha ye-prostaglandins, izinto zekhemikhali iyafana neehomoni emzimbeni olawula ukudumba, ubushushu bomzimba, kunye nokuthamba kwezihlunu.

# 2: ukuphucula ukwetyisa

Njengokutya kwefayibha ephezulu, iintliziyo zehemp zaziwa ngokuphucula ukwetyisa. Umxholo wefiber yeentliziyo ze-hemp unokunceda ukuphelisa ukuqhina, kodwa ikwatyisa iibhaktheriya ezilungileyo emathunjini, iiprobiotics, ukunceda ukugcina amajoni omzimba aqinileyo ( ⁴ ).

# 3: ukuphucula iinwele, ulusu kunye nempilo yeenzipho

Ngelixa iintliziyo ze-hemp zilungele ukwetyisa, zabo inzuzo zinokuba nefuthe elikhulu ngaphakathi emzimbeni wakho. Unokuzisebenzisa ngokwezihloko kumphezulu wolusu lwakho.

I-oyile eveliswa kwimbewu ye-hemp iphucula ukukhula kweeseli, eyona nto iphambili kulusu olusempilweni. Uphando lubonise ukuba ukuba une-eczema, ukusetyenziswa kwangaphandle kweoyile yembewu ye-hemp kunokuphucula kakhulu ulusu lwakho. ⁵ ).

# 4: ukunciphisa isifo samathambo kunye neentlungu ezidibeneyo

Uphononongo lophando olupapashwe kwi-Journal ye-Ethnopharmacology luhlolisise imiphumo ye-oyile ye-hemp yembewu kwizigulane ezine-rheumatoid arthritis (RA). Iziphumo zibonise ukuba unyango lweoyile alunciphisanga kuphela izinga le-MH7A RA fibroblast-like synovial cells, kodwa kwandisa izinga lokufa kweeseli ( ⁶ ).

Ngoku usazi kancinci malunga neenzuzo ezininzi zempilo zeentliziyo zehemp, awuziva uthanda ukuzama isitya esimnandi se-keto oatmeal?

Linani eligqibeleleyo le-macronutrient, ke uya kuqiniseka ukuba uhlala kwi-ketosis ngelixa uziva unelisekile kwaye ugcwele.

Umgubo weFlakisi okanye iFlaxseed: Nguwuphi uMahluko?

Le recipe isebenzisa umgubo weflakisi. Kodwa yintoni umgubo weflakisi? Ngaba iyafana ne-flaxseed okanye i-flaxseed meal?

Isidlo seflakisi yenye indlela yokuthi "iflakisi yomhlaba." Elinye igama ngumgubo weflakisi.

Ukuba utya i-flaxseed epheleleyo, iya kudlula ngokuthe ngqo kwindlela yakho yokugaya. Kodwa ukuba uyasila, kulula ukwetyisa ( ⁷ ).

Xa iphantsi, i-flaxseed iphezulu kwi-fiber kunye ne-omega-3 fatty acids.

Ikwanazo neephytochemicals ezibizwa ngokuba zii-lignans. I-Lignans ifunyenwe kwizityalo kwaye idibaniswe nokukhusela izifo ezifana nesifo senhliziyo kunye ne-osteoporosis ( ⁸ ).

Ngaba ikhokhonathi ketogenic?

Ewe. Ungadla i-coconut kwi-ketogenic diet. Inyaniso, umgubo wekhokhonathi yeyona ndlela ithandwayo yomgubo ocacileyo kwiiresiphi ze-keto.

Ikhokhonathi ityebile ngamafutha asempilweni, ikakhulu i-triglycerides yekhonkco eliphakathi, okanye ii-MCTs. Le recipe isebenzisa i-coconut flakes. Ukuyigcina i-keto-friendly, khetha iiflakes zekhokhonathi ezingenaswekile.

Ukuba ufuna ukusebenzisa ubisi lwekhokhonathi, khetha enye ngaphandle kweswekile.

Iingcamango zokukhonza i-keto oatmeal

Ngenxa yokuba le recipe ye keto oatmeal breakfast yenza izinto zibe lula, kukho iindlela ezininzi zokutshintsha kunye nokwenza ngokwezifiso.

Ezi zezinye zezona zongezelelo ze-keto ezinokuthi ziqwalaselwe xa usenza ibhetshi yalo mgubo. Thatha ingqalelo kwinani lakho lecarbohydrates, njengoko ezinye iziqhamo baneswekile eninzi kunezinye.

• I-Ketogenic sweeteners: Ukuze ufumane incasa emnandi eyongezelelweyo kodwa ngaphandle kweecarbohydrates ezivela kwiswekile, xuba umgubo kunye izinto eziswiti Ketogens ezifana stevia, erythritol, okanye Swerve.
• Iitshiphusi zetshokholethi zasimahla: Baza kukunika ukubamba okumnandi kunye nencasa yetshokolethi kodwa ngaphandle kweecarbohydrates.
• Ubisi lwekhokhonathi: Kunye nobisi lwe-almond olufunekayo kwiresiphi, yongeza i-splash yobisi lwekhokhonathi ukuze ufumane incasa eyongezelelweyo kunye ne-creaminess.
• I-Blueberries: Ayisiyiyo kuphela into yokuba esi siqhamo sisezantsi sinencasa enkulu, sikwaphezulu kwivithamin C kunye ne-antioxidants. Kwi-100 grams nganye, iiblueberries zineekhalori ezingama-57, i-2,4 grams yefiber, i-11,6 grams yecarbohydrates, kunye ne-5 grams yefructose. ⁹ ).
• IiWalnuts: Ezi i-carb nuts ephantsi zigcwele iprotheyini. Yongeza i-walnuts echotshoziweyo kwiprotheyini eyongezelelweyo eya kukugcina ugcwele ixesha elide kwaye wongeze ukuthungwa okukrakra. Unokuzama i-macadamia nuts, i-Brazil nuts, i-hazelnuts, okanye i-walnuts.
• Isicatshulwa seVanila: Le sicatshulwa ivumba elimnandi kunye nencasa yongeza incasa ngaphandle kokufaka iswekile.

Le noatmeal yimifuno, i-vegan, i-paleo, kunye ne-gluten-free.

Landela enye ukutya kwemifuno ketogenic lukhetho olusebenzayo, kwaye le recipe ye keto oatmeal ilingana netyala. Enyanisweni, ekubeni le recipe ingenayo imveliso yezilwanyana okanye ingqolowa, nayo i-vegan kunye ne-gluten-free.

Ngcono nangakumbi, indibaniselwano yobisi lwekhokhonathi kunye neealmondi zikunika ukomelela kweprotheyini entle.

Esi sidudu sikwalungile ukuba ufuna iiresiphi ze-paleo.

Guqula i-Keto Oatmeal ibe yi-Keto Shake

Ukuba ukhetha, kulula ukuyilungisa le recipe kwaye uyiguqule ibe yi-keto breakfast shake.

Ukupheka ngokulula zonke izithako, uze ungeze yonke into kwi-blender. Yongeza iqaqobana lamaqunube owathandayo okanye nayiphi na i-keto yokunxiba eyongezelelweyo. Cinezela iqhosha kwi-blender. Ukugqiba, yongeza ubisi lwe-almond olungakumbi de ube nokuhambelana okufunayo.

I-Carb ephantsi ye-Ketogenic Oatmeal

Ukulungiselela i-oatmeal ngobusuku buthandwa kakhulu kuninzi izicwangciso zokutya ketogenic. Oku kungenxa yokuba isidlo sakho sakusasa se-carb ephantsi siya kuba silungile efrijini xa uvuka, ngaphandle komsebenzi wamalungiselelo.

Ukwenza i-keto oatmeal ngobusuku, yongeza nje yonke into kwiglasi yeglasi kwaye utywine ngokuqinileyo ngesiciko. Yivuthulule ukuze udibanise kakuhle. Emva koko yiyeke iphumle kwifriji yakho. Iyakujiya ngobusuku. Ngentsasa elandelayo, yongeza ubisi lwe-almond ukuba ufuna ukuba lube nokuhambelana kakuhle.

Ukuba ufuna i-oatmeal eshushu, konke okufuneka ukwenze kukutshisa kusasa. Unokuyitshisa kwi-microwave okanye ekhitshini. Khumbula ukongeza ubisi lwe-almond kunye nokunxiba kwisiqalo esimnandi kwimini yakho.

Ketogenic oatmeal kwimizuzu emi-5

Le recipe ephantsi ye-oatmeal iresiphi i-oatmeal-free, kodwa awuyi kuphinda uyiphose. Ngegram enye ye-carbs kunye ne-44 grams yamanqatha ngokukhonza, le oatmeal ye-ketogenic iya kwenza isiqalo esimnandi, esine-keto-friendly kuze kube yimini.

• Ixesha lokulungiselela: I-5 minutos.
• Ixesha lokupheka: Imizuzu eyi-10-imizuzu eyi-15.
• Ixesha elipheleleyo: I-20 minutos.
• Ukusebenza: 1.

Izithako

• I-1 indebe yobisi lwe-almond olungenaswekile.
• 1/2 indebe yeentliziyo ze-hemp.
• 1 isipuni somgubo weflakisi.
• 1 isipuni sembewu ye-chia.
• I-tablespoon ye-coconut flakes.
• I-1 ithisipuni yevanilla
• 1 ithisipuni yesinamoni.
• I-tablespoon ye-MCT ye-powder yeoli (okanye i-1 tablespoon ye-stevia kunye ne-tablespoon yeoli yekakhukhunathi).

Imiyalelo

1. Hlanganisa zonke izithako kwisitya esincinci, udibanise ukudibanisa.
2. Gqugquzela de ujiye ngokuthanda kwakho, uvuselela ngamaxesha athile.
3. Khonza kwaye uhombise ngamaqunube afriziwe.

Ukutya

• Iikhalori: 584.
• Amafutha: I-44 g.
• Iicarbohydrate: I-17 g.
• Ifayibha: I-16 g.
• Iiprotheni: I-31 g.

IPalabras iqhosha: i-noatmeal okanye i-oatmeal ye-ketogenic.