Isitayile esiLula sesitalato iKeto yeMexican Tortillas Recipe

Kukangaphi apho kuye kwafuneka ukuba ucime i-taco ekhangeleka imnandi kuba ubusazi ukuba i-tortilla yayigcwele i-carbs? Ngale ndlela yesitalato ye-keto tortilla, ungonwabela ukutya okuthandayo kwaseMexico ngelixa uziva unelisekile kwaye ugcina i-ketosis.

Iitortilla eziqhelekileyo zomgubo ziqulethe ngaphezu kwe-26 grams ye-carbohydrates iyonke kwi-tortilla encinci ( ¹ ). Iitortilla zombona, ngelixa i-gluten-free kunye ne-carbohydrate-incinci encinci, isenayo i-12 grams ye-carbohydrates. ² ). Ukuba utya ii-tacos ezimbini okanye ezintathu kwindawo enye, uchitha nje isibonelelo sakho semihla ngemihla se-carbohydrate.

Ezi tacos zasesitalatweni ziyiresiphi enkulu kuye nabani na ofuna i i-carb ephantsi okanye enye i-ketogenic iienchiladas, tacos, fajitas, burritos okanye quesadillas. Unokuziqhotsa kwakhona kwioli yeoli kuze kube yinto enqabileyo ukwenza i-nachos okanye i-tortilla chips.

Jonga kwiinyani zesondlo kwaye uya kubona ukuba le recipe ye-keto tortilla iqulethe kuphela i-4 grams ye-carbs enet kunye ne-20 grams ye-fat total, ilungele ukugcina i-carb count yakho.

Kwaye okona kulungileyo kuko konke, kumnandi. Ngokungafaniyo nezinye iindlela zokupheka, azinawo amaqanda amaninzi, awomile kakhulu okanye azimanzi kakhulu. Kwaye incasa njengee tortilla eziqhelekileyo onokuzithenga.

Izibonelelo zokusebenzisa umgubo wekhokhonathi ukwenza iitortila ze ketogenic

Ngelixa i-carb tortillas ezininzi eziphantsi zenziwe ngomgubo we-almond, i-psyllium husk powder, i-xanthan gum, okanye i-cauliflower, eyona nto iphambili kule keto tortilla ngumgubo wekhokhonathi.

Ungayifumana le nto kumgubo wekhokhonathi okanye enye ifulawa kwiivenkile zokutya okunempilo, kodwa ukuba awunayo kufutshane nekhaya lakho, ungazithenga eAmazon okanye kwezinye iivenkile ezikwi-Intanethi.

Umgubo weCoconut lutshintsho olupheleleyo ekutyeni kwakho xa kuziwa ekwenzeni i-paleo, i-keto okanye i-carb ephantsi zokupheka. Isetyenziselwa ukwenza intlama yepizza kunye nezonka ezicaba, I-waffles kunye neendlela ezahlukeneyo zokupheka zesonka se-keto. Ngoko ke yintoni inzuzo yoku i-carb ephantsi yolunye umgubo kwaye kutheni ufanele uyisebenzise?

# 1: Umgubo wekhokhonathi utyebile kwifiber

Umgubo weKhokhonathi uvela ngokuthe ngqo kwi-pulp yenyama yekhokhonathi. Iqulethwe nge-60% yefiber kunye neegram ezingaphezu kwe-10 eziqulethwe kwiipunipoli ezimbini. Ke nge-16 grams ye-carbs iyonke, une-6 grams kuphela ye-net carbs eseleyo ngokukhonza ( ³ ).

I-fiber yokutya yinxalenye ebalulekileyo yalo naluphi na uhlobo lokutya, kodwa abantu abaninzi kumazwe ahambele phambili kwezoqoqosho abafumani ngokwaneleyo. Ukuba utya ukutya okunekhalori ezingama-2.000, ukutya okucetyiswayo kwefiber yemihla ngemihla kufuneka kube ziigram ezingama-28, kodwa uninzi lwabantu alufumani nesiqingatha salo. ⁴ ). Unokufumana i-fiber ngaphakathi ukutya ketogenic njengeziqhamo kunye nemifuno ekrwada, imbewu ye-chia, imbewu yeflakisi, kunye nekhokhonathi.

Ifayibha iyanceda:

• Xhasa intliziyo yakho: I-Fiber inokuphucula impilo yentliziyo, ukunciphisa umngcipheko wokuba nesifo senhliziyo, isifo sohlangothi, kunye noxinzelelo lwegazi ( ⁵ ).
• Phucula uxinzelelo lwegazi: La I-Fiber inokunceda ukunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol ( ⁶ ).
• Nciphisa ukubonakala kwesifo seswekile: La Ifayibha iphucula ubuntununtunu kwi-insulin, enokuthintela ukukhula kwesifo seswekile ( ⁷ ).
• Xhasa amathumbu akho: La Ifayibha inokunciphisa iimpawu zezifo ezahlukeneyo zesisu ( ⁸ ).

# 2: Umgubo wekhokhonathi unokuphucula iswekile yegazi

Umgubo weCoconut unesalathiso esisezantsi se-glycemic, okwenza ukuba ulungele ngokufanelekileyo ukusetyenziswa kwiindlela ezininzi zokupheka ze-keto. Ukutya okune-low glycemic index kuyagaywa, kufakwe kwaye kufakwe i-metabolized ngokuthe ngcembe ngumzimba wakho, ngoko akunyusi amanqanaba eglucose yegazi.

Oku kuthetha ukuba igcina amanqanaba eswekile ezinzileyo kwaye iluncedo kwabo batyebe kakhulu, abanesifo seswekile, okanye bafuna ukuphucula impilo yabo jikelele ( ⁹ ).

Ukutya ukutya okune-carb ephantsi njengomgubo wekhokhonathi kunokukunceda:

• Yehla emzimbeni: Ukutya okune-carbohydrate ephantsi okugxininise ekutyeni okuphantsi kwe-glycemic kuye kwaboniswa ukuba kusebenza ngakumbi kunokutya okunamafutha aphantsi ( ¹⁰ ).
• Xhasa intliziyo yakho: Ukutya okune-glycemic index ephantsi kunciphisa umngcipheko wokuphuhlisa isifo senhliziyo ngokunceda ukunciphisa uxinzelelo lwe-oxidative, uxinzelelo lwegazi kunye nokuvuvukala ( ¹¹ ).
• Thintela izifo: Los Ukutya okune-glycemic ephantsi kunokunceda ukukhusela izifo ezahlukahlukeneyo, kuquka isifo seswekile kunye nezinye i-cancer ( ¹² ).

# 3: Umgubo wekhokhonathi unokuphucula imetabolism

Uyazibuza ukuba kutheni umgubo wekhokhonathi unezondlo? Umgubo weKhokhonathi uxhaphakile kwikhonkco eliphakathi lamafutha okanye i-medium chain triglycerides (MCTs). Ii-MCTs zingumthombo ofanelekileyo wamandla kuba azidingi ezinye ii-enzymes ukuba zetyiswe okanye zifunxwe ngumzimba wakho. Ke ngoko, baya ngqo esibindini ukuba bafakwe i-metabolized ibe yi-ketones, kwaye bavelise amandla ( ¹³ ).

Ungathatha i-MCT kwifomu yokongeza okanye ngokutya okufana neoyile yekhokhonathi okanye ioli yesundu. Ioli ye-MCT ithandwa kakhulu kwi-keto yokutya kuba yenza ii-ketones zifumaneke ngakumbi ukuze zisetyenziswe ngumzimba wakho.

Yiloo nto eyenza i I-oyile ye-MCT isebenze kakhulu njengomthombo wamandla ¹⁴ ):

• Azigcinwa njengamafutha: Ii-MCTs ziguqulelwa kwii-ketones kwaye azigcinwa njengamafutha emzimbeni wakho.
• Ziguqulwa ngokukhawuleza zibe amandla: Las iiseli zisebenza ngokukhawuleza i-MCTs kwaye zifike ngokukhawuleza kwisibindi.
• Abafuni uncedo olongezelelweyo kwii-enzymes: I-MCT acids ayifuni i-enzymes ukuyichitha ngexesha lokugaya.

# 4: Umgubo wekhokhonathi ulayishwe ngamafutha ahluthayo

Umgubo weKhokhonathi unamanqatha amaninzi kunebhotolo. Ndimangalisiwe? Ngapha koko, ngaphezulu kwesiqingatha samafutha kwikhokhonathi ngamafutha ahluthayo ( ¹⁵ ).

Ubungqina benzululwazi obuphelelwe lixesha bubanga ukuba amafutha ahluthayo mabi. Oku kwakhokelela kwinqanaba lokutya okunamafutha aphantsi ngeminyaka yoo-1970 ukuya kowe-1990. Iyogathi enamafutha aphantsi, itshizi ekhilimu ekhaphukhaphu, kunye nobisi olutyibilikayo lwathatha indawo yobisi, kwaye amaqanda apheleleyo athatyathelwa indawo ngabamhlophe beqanda.

Ngeli xesha, ukusetyenziswa kwamafutha agcweleyo kwehle kakhulu ngelixa ukutyeba kunyuka kakhulu ( ¹⁶ ). Namhlanje, kukho ubungqina obukhulayo bokunciphisa inkolelo yokuba "amanqatha akwenza utyebe."

• Akukho nxu lumano nesifo senhliziyo: Uphando lwakutsha nje luye lwachitha ingcamango yokuba amafutha agcweleyo abangela isifo senhliziyo ( ¹⁷ ).
• Ayinakunyusa amanqanaba e-cholesterol: Kubantu abanamanqanaba aphezulu e-cholesterol, umgubo wekhokhonathi ubonakaliswe ukunciphisa amanqanaba "embi" ye-LDL (low-density lipoprotein) cholesterol kunye ne-cholesterol epheleleyo yegazi (i-serum cholesterol) ( ¹⁸ ).

# 5: Umgubo wekhokhonathi awunamandongomane, umbona, kunye negluten

Ukuba wena okanye umntu osendlwini yakho unokwaliwa kokutya, umgubo wekhokhonathi uthathwa endaweni ecetyiswa kakhulu. Ezona zifo zisibhozo zixhaphakileyo yingqolowa, amaqanda, ubisi, amandongomane, amandongomane emithi, isoyi, intlanzi, kunye noonokrwece ( ¹⁹ ).

Ezimbini kwezi, ingqolowa kunye namandongomane omthi, ziqhele ukufunyanwa kwiiresiphi ze-tortilla zakudala. Ngokubeka umgubo wombona okanye wengqolowa endaweni yomgubo wekhokhonathi okanye umgubo wealmond, udala iresiphi engenagluten-free, engenaswekile, engenamandongomane, kunye neresiphi engenazinkozo.

Nangona kunjalo, ekubeni iresiphi yenziwe ngeeshizi, ezi tortilla azikho i-vegan kwaye, ngokuqinisekileyo, zinobisi.

Uzenza njani ezona tortillas zisezantsi ze-carb

I-omelet ye-keto ilula kakhulu ukwenza, kwaye awudingi nasiphi na isixhobo esikhethekileyo. Awudingi iprosesa yokutya okanye umatshini wokushicilela ukwenza iitortilla, iphepha nje lesikhumba kunye ne-microwave.

Okokuqala, xuba umgubo wekhokhonathi kunye noshizi kwaye usethe ixesha lokupheka i-microwave kumzuzu omnye. Yongeza iqanda kwaye udibanise. Emva koko sebenzisa iphepha lesikhumba ukucinezela umxube kwiitortilla ezincinci.

Jika i-skillet phezu kobushushu obuphakathi. Qhotsa i-keto tortilla nganye ixesha lilonke lemizuzu emi-2 ukuya kwemi-3 kwicala ngalinye okanye kude kube mdaka wegolide. Fafaza ngetyuwa encinci yolwandle ukuze wenze incasa eyongeziweyo.

Nokuba uyenzela wena okanye iqela labahlobo, le bhetshi ye-keto tortillas yongezwa ngokugqibeleleyo kuso nasiphi na isidlo sangokuhlwa saseMexico.

Zigcwalise ngeegarnishes zakho ozithandayo, njenge-carnitas okanye i-chorizo, uze uphezulu nge-cilantro, ukhilimu omuncu, kunye ne-avocado okanye i-guacamole. Ukuba unentsalela, ungazigcina ukuya kutsho kwiveki efrijini.

Isitayile sesitrato saseKeto IiTortilla zaseMexico

Ngaba ujonge i-keto tortilla kwisidlo sakho esilandelayo sokutya saseMexico? Ezi zincinci ze-carb keto tortillas zine-4 grams ye-net carbs kwaye ziya kuba zilungile kwimizuzu engama-20.

• Ixesha lokulungiselela: I-10 minutos.
• Ixesha lokupheka: Imizuzu eyi-10-imizuzu eyi-12.
• Ixesha elipheleleyo: I-8 minutos.
• Ukusebenza: 1.
• Udidi: Ixabiso.
• Ikhitshi: Mexican.

Izithako

• 1/2 indebe ye-asiago itshizi egayiweyo.
• Iipunipoli ezi-3 zomgubo wekhokhonathi.
• 1 iqanda elikhulu

Imiyalelo

1. Fudumeza ipani yentsimbi phezu kobushushu obuphakathi.
2. Xuba itshizi egayiweyo kunye nomgubo wekokonathi kwisitya seglasi.
3. Beka isitya kwi-microwave ngomzuzu okanye de i-cheese ithambe.
4. Gxuma kakuhle ukudibanisa kunye nokupholisa umxube wetshizi kancinci. Yongeza iqanda kwaye udibanise de ibe yintlama.
5. Yahlula inhlama ibe ziibhola ezintathu zobukhulu obufanayo. Ukuba intlama yome kakhulu, manzisa izandla zakho ukuyiphatha de idibane kakuhle. Kungenjalo, ukuba inhlama iyabaleka kakhulu, yongeza i-teaspoon yomgubo wekhokhonathi ide idibane ngcono.
6. Thatha ibhola yentlama kwaye uyicande ibhola phakathi kwephepha lesikhumba de ube ne-tortilla eyi-2 cm / 1/8 ye-intshi ubukhulu.
7. Beka i-tortilla kwi-skillet yentsimbi eshushu kwaye upheke imizuzu emi-2-3 kwicala ngalinye de ibe bomvu.
8. Sebenzisa i-spatula ukususa i-tortilla ekushiseni kwaye uyivumele ipholile kancane ngaphambi kokuphatha.

Ukutya

• Iikhalori: 322.
• Amafutha: I-20 g.
• Iicarbohydrate: I-12 g.
• Ifayibha: I-8 g.
• Iprotein: I-17 g.

IPalabras iqhosha: keto isitalato isitayile mexican tortilla.