Iresiphi yesonka se-keto semizuzwana engama-90

Ukuba ucinga ukuba ukulandela ukutya kwe-ketogenic kuthetha ukuba kufuneka ulahle izinto ezilungileyo ebomini, cinga kwakhona. Ukuba eli lixesha lakho lokuqala uzama ukutya okunekhalori ephantsi, isonka mhlawumbi yinto yokuqala oqala ukuyiphosa. Ngethamsanqa, le recipe yesonka ye-carb ephantsi ye-90-yesibini iyakuvuyisa kwaye iya kukugcina kwindlela efanelekileyo.

Yisebenzise endaweni yesonka sesandwich, i-toast, iimuffins zesiNgesi, okanye nantoni na. Kwaye kuba kuthatha imizuzwana engama-90 kuphela kwi-microwave, uya kufuna ukongeza le recipe ye-carb keto ephantsi kwindlela yakho yemihla ngemihla.

Umlomo osisityebi, onebhotolo uya kukubuyisela kwiintsuku zakudala zokutya isonka, ngaphandle kwe-spike elandelayo kwiswekile yegazi kunye nokuhla kwamandla.

Esi sonka se-microwave sine-carbs ezimbini kuphela, ngoko akufanele ukhathazeke malunga nenani lakho le-carb.

Esi sonka sikhawulezayo nesilula si:

• Nangoovumazonke.
• Fluffy.
• Ishushu.
• Ibhotolo.
• Iswekilefree.
• Ngaphandle kwegluten.

Izithako eziphambili kwesi sonka semizuzwana engama-90 zezi:

• Umgubo wealmond.
• Haarkwiikhokhonathi.
• Amaqanda.
• Butter okanye ghee.

Izithako:

• Ketogenic macadamia nut butter, ukuthatha indawo yebhotolo yamandongomane.
• I-1 pinch ye-sinamoni
• 1 ithisipuni sesame okanye iflaxseed.
• Imbewu ye-bagel.
• Umgubo wegalikhi.
• 1 ityuwa encinci.

3 Izibonelelo zempilo zesi sonka semizuzwana engama-90

Akukho mfuneko yokuyeka isonka kwi-keto yokutya. Esi sonka esine-keto-friendly sinenani leenzuzo zempilo ngenxa yezithako ezilungileyo eziquletheyo.

# 1: Ixhasa iMpilo yeBrain

Ngaba ubusazi ukuba nesonka esingenayo i-gluten kunye ne-paleo sinokunyusa iswekile yegazi kwaye ibangele ukuhla okukhulu kwamandla?

Oku kungenxa yokuba uninzi lwezonka ezifumaneka kwiishelufa zevenkile yegrosari ziphezulu kwiikhabhohayidrethi kwaye ziphantsi kumafutha akhulisa ingqondo. Ngoko abanayo indawo yokutya okuphantsi kwe-carb.

Endaweni yoko, yenza esi sisonka se-keto esilula kakhulu ngomgubo we-almond, umgubo wekhokhonathi, kunye namaqanda asimahla. Zonke ezi zithako ziya kugcina izinga leswekile yegazi lizinzile kwaye zikuncede ugxothe inkungu yengqondo.

Amaqanda ayaziwa ngokuba nomxholo weprotheyini, kodwa oko akusiyo inzuzo yabo kuphela. Enyanisweni, amaqanda ayindawo yamandla esondlo xa kuziwa ekutyeni kwengqondo.

Zingumthombo omkhulu we-choline, isondlo esiyimfuneko ekuphuhlisweni kwengqondo kunye nokusebenza ( ¹ ).

I-Choline ikwaxhasa ukugxila kunye nokufunda ( ² ), eyenza ibe yinto ebalulekileyo yokusebenza kwengqondo, nokuba ungakanani na ubudala.

Kodwa akuphelelanga apho: Amaqanda atyebile kwiintlobo ngeentlobo zeevithamini B, kuquka ifolate, biotin, riboflavin, pantothenic acid, kunye neB12. Iivithamini ze-B zibalulekile kwimpilo yengqondo kunye nophuhliso ebomini bakho bonke ( ³ ).

Uphando lubonisa ikhonkco phakathi kokusilela kwe-B12 kunye nokuncipha kwengqondo kubantu abadala ( ⁴ ). Unokunceda ukucotha ukuguga kwengqondo ngokutya okuninzi okutyebileyo kwiivithamini B njengamaqanda.

Ukuthetha ngokugcina ingqondo yakho iselula, esinye isithako esiqhelekileyo kwiiresiphi ezininzi ze-keto ngumgubo we-almond, otyebileyo kwivithamin E. I-Vitamin E yi-antioxidant enamandla ephononongwa ngemiphumo emihle yokuqonda kubantu abanesifo se-Alzheimer. ⁵ ) ( ⁶ ).

# 2: Ixhasa impilo yamehlo

Izixhobo zedijithali, ukukhanya okwenziwayo, kunye nelanga - amehlo akho ahlala ecela umngeni. Nangona le mithombo yokukhanya okuluhlaza ibonakala ingenakuphepheka, kusekho ithemba lokulondoloza amehlo akho.

I-Lutein kunye ne-zeaxanthin zi-phytochemicals ezinika iziqhamo kunye nemifuno iithoni zabo ezityheli kunye ne-orenji. Ungazifumana kwakhona ngobuninzi kwizithungu zeqanda.

I-Lutein kunye ne-zeaxanthin zisebenza njenge-antioxidants ezinamandla ezinceda ukukhusela umzimba wakho kwii-radicals zamahhala. Uninzi lweeradicals zasimahla zinokudala umonakalo weseli okhokelela kwizifo ezinjengomhlaza kunye nokuncipha kwengqondo okunxulumene neminyaka.

Kodwa i-lutein kunye ne-zeaxanthin zilunge ngakumbi emehlweni ( ⁷ ).

Abakhuseli kuphela amehlo akho kumonakalo wokukhanya ngokucoca ukukhanya okuluhlaza ( ⁸ ), kodwa inokunceda nokubakhusela kwizifo zamehlo ezinxulumene nobudala ezifana ne-macular degeneration kunye ne-cataracts ( ⁹ ) ( ¹⁰ ) ( ¹¹ ).

Amaqanda ayafumaneka ngokumangalisayo kwi-bioavailable, ke awuzukufumana kuphela idosi efanelekileyo ye-antioxidants, kodwa uya kufumana idosi umzimba wakho onokufunxa kwaye uyisebenzise ( ¹² ).

Ukutya iqanda ngosuku kunyusa amanqanaba e-lutein kunye ne-zeaxanthin ( ¹³ ). Kwaye yinxenye nje enye yesonka se-90-yesibini.

# 3: Ixhasa amajoni omzimba

Ukuba uhlala udiniwe okanye uhlala unomkhuhlane, amajoni akho omzimba anokufuna ukongezwa.

Ngethamsanqa, akufuneki ukuba uchithe amakhulu eedola kwizongezelelo xa unokutya okuxineneyo kwezondlo esandleni.

Ikokonathi yenye yezona zinto zilungileyo zokutya kwimpilo yomzimba.

Ioyile yeCoconut iyaziwa ngokulwa neebhaktheriya eziyingozi kunye neziphumo zayo zokuchasa ukudumba ( ¹⁴ ) ( ¹⁵ ).

Icoconut ikwatyebile kwi-medium chain triglycerides (MCTs), ezifundelwa iipropathi zazo zokulwa nomhlaza. ¹⁶ ).

Iialmonds kolunye ukutya okuvuselela amajoni omzimba ngenxa yomxholo wemanganese. I-Manganese ixhasa ukuveliswa kwe-antioxidant enamandla ebizwa ngokuba yi-SOD (superoxide dismutase) ekhusela amaziko okuvelisa amandla kwiiseli zakho, ekwaziwa njenge-mitochondria. [¹⁷].

I-Mitochondria inceda ukuguqula ukutya okutyayo kube amandla asetyenziswa ngumzimba wakho ukusebenza. Xa i-mitochondria yakho ingasebenzi kakuhle, uya kudinwa, ube buvila, kwaye unqabile ukulwa neentsholongwane kunye neebhaktheriya.

I-vitamin E kwiialmonds nayo ibonakaliswe ukuxhasa impilo ye-immune, ngakumbi kubantu abadala. ¹⁸ ) ( ¹⁹ ). Le antioxidant inamandla isebenza ukukhusela kunye nokwandisa unxibelelwano phakathi kweeseli zakho kunye nokuqinisa impilo yomzimba ngokulwa neebhaktheriya kunye neentsholongwane ( ²⁰ ).

Umgubo wealmondi ukwangumthombo obalaseleyo wefayibha yokutya, iprotein, kunye namafutha e-monounsaturated, kunye nokuba ne-carbohydrates ephantsi.

Akulunganga kwiqhekeza lesonka se-almond ye-ketogenic!

Le iresiphi yesonka esisezantsi iqinisekile ukuba iya kubethwa kwikhaya lakho kwaye iqinisekile ukuba iya kuba yinto yakho yokukhetha xa unqwenela isangweji. Yisebenzise kwisandwich yesidlo sakusasa seqanda osithandayo, uyitshize ngeoyile yomnquma kunye netyuwa yolwandle, okanye wenze ibhetshi ekhawulezayo phambi komsebenzi ekuseni ukuze utye emini.

Yiphose nje kwi-toaster kwaye wongeze i-cheddar yakho oyithandayo okanye i-cream cheese phezulu. Okanye mhlawumbi, yizame ngayo le sauce yeavokhado pesto emnandi. Kuya kuba lula ukuba ibe yenye yeendlela zakho zokupheka eziphantsi kwekhabhothi.

90 isonka sesibini

Esi Sonka seKeto seMibini engama-90 siyakhawuleza kwaye silungile kwi-microwave ngemizuzwana nje. Ngezithako ezimbalwa ezilula, umgubo we-almond, amaqanda, kunye nebhotela, uya kunandipha itshizi yakho yasekuseni kunye ne-toast ngokukhawuleza.

• Ixesha elipheleleyo: I-5 minutos.
• Ukusebenza: Isilayi esi-1
• Udidi: IAmericano.

Izithako

• Iipunipoli ezi-2 zomgubo we-almond.
• 1/2 isipuni somgubo wekhokhonathi.
• 1/4 ithisipuni yokubhaka powder.
• Iqanda eli-1.
• 1/2 isipuni sebhotolo enyibilikisiweyo okanye ighee.
• Icephe eli-1 lobisi olungenaswekile ozikhethele lona.

Imiyalelo

1. Xuba zonke izithako kwisitya esincinci kwaye ubethe kude kube lula.
2. Tyala isitya seglasi esisi-8 × 8 cm / 3 × 3-intshi yeglasi ekhuselekileyo yemicrowave okanye ipani enebhotolo, ighee, okanye ioyile yekhokhonathi.
3. Galela umxube kwisitya esiqatywe kakuhle okanye isikhunta kunye ne-microwave phezulu imizuzwana engama-90.
4. Susa ngokucophelela isonka kwisitya seglasi okanye isikhunta.
5. Sika isonka, uyigcobe, kwaye unyibilikise ibhotela phezulu, ukuba unqwenela.

Qaphela

Ukuba awunayo i-microwave okanye awuthandi ukuyisebenzisa, zama ukuqhotsa i-batter ngebhotolo encinci, i-ghee, okanye i-oyile yekhokhonathi kwi-skillet. Iresiphi iyafana. Kuthatha ixesha elifanayo lokulungiselela, kwaye kulula nje, kuphela uya kuba nokuthungwa okungafaniyo kunye nexesha lokupheka.

Ukutya

• Ubungakanani besahlulo: Isilayi esi-1
• Iikhalori: 217.
• Amafutha: I-18 g.
• Iicarbohydrate: 5 g (2 g carbs net).
• Ifayibha: I-3 g.
• Iprotein: I-10 g.

IPalabras iqhosha: I-90 yesibini isonka se-keto.