Akukho nto ivakala kakhulu ngexesha lokwindla kunevenkile zekofu ezinemixube yeziqholo zamathanga. Ukuba nje bebenikela iziselo ketogenic… Kodwa ungakhathazeki, nantsi keto yokulungisa zonke iziqholo zakho zethanga kweli xesha lonyaka.
Iphunga
Amathanga Banokuninzi abaza kunikela ngako kunokuba yimihombiso yeHalloween okanye ukuzaliswa kwekhekhe le-Thanksgiving. Ithanga liphantsi kweekhalori kunye nomthombo omhle kakhulu weevithamini A kunye no-C, i-fiber, isinyithi, i-potassium, kunye ne-manganese. I-¼ yekomityi ye-puree yethanga kule recipe ineekhalori ezingama-20 kunye ne-3 grams kuphela ye-net carbs.
Ithanga alikho phantsi kakhulu kwicarbohydrates, kodwa linesitatshi esincinci kuneminye imifuno. Oku kuyenza ilungele Ukutya ketogenic. Kufuneka nje ujonge ukusetyenziswa: ithanga linomlinganiselo ophezulu we-glycemic index ye-75.
Kodwa oku kuchasene ne iipolacacarides hypoglycemic ukusuka ithanga ukuba ukunceda ukulawula amanqanaba eswekile yegazi kunye ne-lipids. Phenolic phytochemicals ithanga linceda ukulawula i-hyperglycemia kunye noxinzelelo lwegazi. Ngoko iyalinganisela ngaphandle, awucingi? Wanga amathanga!
Izibonelelo zempilo
- Omnye wemithombo engcono kakhulu ye-beta carotene.
- Yehlisa umngcipheko wokuba neentlobo ezithile zomhlaza.
- Ikhusela kwisifuba.
- Ikhusela iimpawu zokuguga.
- Inceda ukuthintela isifo seswekile kunye nesifo sentliziyo.
- Yandisa amandla.
Ubusazi
Ngaphandle kokudibanisa amathanga kunye "nezinye imifuno" ngasentla, i ithanga ngenene sisiqhamo.
Amathanga anezinto ezininzi-wasebenzise kwiisuphu zakho, iipuree, iipanekuku, iisosi, kunye nokunye.
Ikhekhe le-Pumpkin Spice Latte Cup
Vumela iphunga elimnandi lizalise umoya ngeli xesha. Le Cupcake ye-Pumpkin Spice Latte sisisombululo se-keto kuyo yonke iminqweno yakho yesiqholo sethanga.
- Ixesha lokulungiselela: I-5 minutos.
- Ixesha elipheleleyo: I-10 minutos.
- Ukusebenza: 2.
- Udidi: Idessert.
- Ikhitshi: eMelika.
Izithako
- Amaqanda ama-3 amakhulu, abethelwe
- 1/4 indebe ye-puree yamathanga.
- 2 iitipuni ze-vanilla extract ecocekileyo.
- 1 1/4 ithisipuni ye-pumpkin pie spice.
- Iipuniponi ezi-3 zekofu ephantsi ngokukhawuleza.
- 3 1/2 iipuniponi ze-stevia okanye i-erythritol.
- 1/4 indebe ye-almond yomgubo.
- Iipunipoli ezi-2 zomgubo wekhokhonathi.
- 1/2 ithisipuni cream yetartar.
- 1/4 ithisipuni yesoda yokubhaka.
- I-avocado oil spray yokupheka.
- 1/4 indebe enzima ye-whip cream.
- I-1/8 ithisipuni yesinamoni.
- 6 walnuts
Imiyalelo
- Kwisitya esiphakathi, yongeza amaqanda abethwe, i-puree yethanga, kunye ne-vanilla extract. Betha de udityaniswe kakuhle.
- Kwizithako ezimanzi, yongeza i-pumpkin pie spice, i-espresso yangoko, iipuni ezi-3 ze-stevia, umgubo we-almond, umgubo wekhokhonathi, ukhilimu wetartar, kunye nesoda yokubhaka. Betha de udityaniswe kakuhle.
- Gcoba kancinane iikomityi ezimbini zeceramic ngesitshizi se-oyile yeeavokhado ukunqanda ukuncamathela.
- Thela isiqingatha somxube wethanga kwikomityi enye kunye nesiqingatha esisele kwenye.
- I-Microwave nganye ikomityi enye ngexesha lomzuzu omnye. Emva komzuzu we-1, khangela ukuhambelana kunye ne-microwave kwakhona kwi-1 ye-increments ye-second de kube ukuthungwa okufunwayo kufezekiswe. Beka iikomityi ecaleni ukuze upholise kancinci.
- Ukwenzela i-cream cream topping, usebenzisa umxube wombane kwisitya esiphakathi, xuba i-cream enzima yokutywakraza kunye ne-½ yecephe eseleyo ye-stevia de ibe yi-peaks eqinile.
- Kwiipecans ezithosiweyo, shushumbisa ioli ye-avocado yokupheka kwi-skillet encinci phezu kobushushu obuphantsi. Gcoba i-walnuts de ibe yiphunga elimnandi, malunga nemizuzu emi-3-4.
- Emva kokuba amaqebelengwane sele epholile, faka i-cream cream phezulu, yongeza i-walnuts, ufefe ngesinamoni. Yonwabela!
Ukutya
- Ubungakanani besahlulo: 1 ikomityi yekhekhe.
- Iikhalori: 326.
- Amafutha: I-27,5 g.
- Iicarbohydrate: 28.2 g (Umnatha: 8.2 g).
- Iiprotheni: I-13,3 g.
IPalabras iqhosha: ithanga, iziqholo, latte, ikomityi, ikeyiki