Keto kunye neCarb ephantsi ye-Fluffy Cookies Recipe

Ukuba ulandela ukutya kwe-ketogenic, kufuneka ukwazi ukuba sele uyazi ukusetyenziswa kwesonka akukho mbuzo. Kuyakhathaza oku kuba phantse sonke isidlo osikhumbulayo sikhatshwa sisonka.

Isidlo sangokuhlwa sosapho siqala ngokunikezela ngetreyi yesonka ukuze wonke umntu afumane isilayi sakhe, iimenyu zesidlo sasemini ziquka iisandwich kunye neepaninis, kwaye uninzi lwezidlo zakusasa ziquka amaqanda aqhekeziweyo kunye nebhekhoni efakwe phakathi kweeqebengwana zeqebengwana okanye zezonka.

Landela enye Ukutya ketogenic Kufuneka ibe yindlela yokuphila oyonwabelayo, nto leyo engenakwenzeka ukuba uziva uvinjwa ukutya okuthandayo. Ngethamsanqa, ngohlengahlengiso olumbalwa lwezithako, usenako ukonwabela izitya ezahlukeneyo oziphosileyo.

Yile nto kanye oza kuyenza ngezi keto cookies.

Ezi cookies ezifudumeleyo kunye ne-fluffy zifanelekile kunye ne-sausage kunye ne-gravy, iqanda kunye ne-cheddar breakfast sandwiches, okanye ifakwe nje ibhotela.

Nge-2.2 grams nje ye-net carbs ekukhonzeni kwaye phantse i-14 grams yamafutha ewonke, le yiresiphi enkulu xa kuziwa ekugcineni i-carb count yakho iphantsi.

Uzenza njani iiKuki zeKeto zeCarb ephantsi

Ngokungafaniyo neecookies eziqhelekileyo, le recipe ye-keto cookie isebenzisa indibanisela yomgubo we-almond, amaqanda amakhulu, i-baking powder, i-cream cream kunye ne-mozzarella cheese.

Ukusebenzisa enye i-gluten-free flour, efana ne-almond okanye umgubo wekhokhonathi, isusa ininzi ye-carbohydrates onokuthi uyifumane kwi-cookies. Ngelixa le resiphi iqulethe ngaphantsi kweegram ezine zecarbohydrates iyonke, umgubo omhlophe otyetyisiweyo uqulethe phantse i-100 grams yecarbohydrates indebe nganye. ¹ ).

Izithako oza kuzidinga ukuze wenze ezi Cookies zi-Keto-Friendly

Ukudibanisa i-cream cream kunye namaqanda kugcina ezi cookies zilula kwaye zincinci, zichasa ukuxinwa komgubo we-almond. I-Mozzarella cheese, isithako esiqhele ukusetyenziswa kwi-keto pizza crusts kunye nezinye ii-paleo kunye ne-low-carb recipes, inika umxube ukuthungwa okufana nentlama.

Ukwenza ezi cookies, uya kufuna ezi zithako zilandelayo:

• 1 1/2 iikomityi umgubo weamangile.
• 2 iitispuni cream yetartar.
• 1 ithisipuni yesoda yokubhaka.
• 1/2 itispuni yetyuwa.
• 1 indebe ye-mozzarella egayiweyo ushizi.
• Iipuniwe ezi-4 ibhotolo ethambileyo.
• 2 maqanda.
• 1/4 ikomityi ikhilimu enzima yokubetha.

Izixhobo oza kuzifuna

Ukuyenza, uya kufuna umxube wezandla, ipani ye-muffin, kunye nesitya esikhulu. Ukuba awunayo i-pan ye-muffin, yenza nje inhlama ibe ziibhola ezincinci kwaye uzibeke kwiphepha lokubhaka elihlanganiswe nephepha lesikhumba. Ezi cookies zinemizuzu emi-5 ukuya kweli-10 yokulungiselela kunye nelinye ixesha lokupheka imizuzu eli-15. Iikuki zakho zilungile xa umphezulu ulungile kwaye ugolide.

Iinguqu zokwenza i-ketogenic cookies

Ukuba uyayithanda le recipe, zama ukuzama izithako ukwenza iinguqu ezahlukeneyo. Ungonwabela ezi nguqulelo zilandelayo:

• Yongeza i-cheddar cheese: Shintsha i-mozzarella ye-cheddar cheese, kwaye endaweni yoko, une-cheddar cheese crackers.
• Yongeza i-seasonings: Yongeza umgubo wegalikhi, umgubo wetswele, okanye intwana eyongezelelweyo yetyuwa ukunika iikuki zakho incasa enetyuwa.
• Yongeza i-jalapeños: Yongeza i-jalapenos ezinqunqiweyo kwintlama yakho ye-cookie, yongeza i-cheddar cheese, kwaye une-cookies ye-jalapeno yasezantsi.
• Yongeza i-Italian touch: Yongeza itshizi yeParmesan kunye ne-oregano kwintlama, emva koko utshize ngeoyile yomnquma ukwenzela iikuki ze-Italian appetizer ezigqibeleleyo nezimnandi.
• Yongeza imifuno emitsha: I-dash ye-rosemary, i-parsley, okanye i-thyme iya kwenza ezi cookies zibe yincasa egqibeleleyo, i-low-carb side dish.
• Faka ikhilimu enzima endaweni tywatyushwa: Nangona i-cream cream enzima yenza ezi cookies zibe fluffy, isenokungabi yinto eqhelekileyo kwifriji yakho. Ungatshintsha ngokulula iyogurt ecacileyo yamaGrike, ikhilimu enzima, okanye ukhilimu omuncu ukwenza icookie egqibeleleyo.
• Yongeza ibhotoloZive ukhululekile ukongeza icephe lebhotolo enyibilikisiweyo kwiikuki zakho, kodwa ugweme ukutya okuneswekile ephezulu njengobusi okanye isiraphu yemaple ukuze unamathele kwisicwangciso sakho sokutya se-keto.

Iingcebiso zokwenza eyona keto cookies

Kukho amaqhinga ambalwa okupheka onokuthi uwalandele ukuze uqiniseke ukuba ezi zezona biscuits zeketo. Kwaye ukuba ezi zicookies zokuqala ezisezantsi owakhe wazenza, ungakhathazeki kuba kukho iindaba ezimnandi. Ixesha lakho lokuqala sele liza kuba yimpumelelo.

• Thatha isixa esifanelekileyo: Ukuba awunayo i-muffin pan, ungakhathazeki. Sebenzisa i-ice cream scoop edibanisa kwiindawo ezigqibeleleyo. Emva koko uwabeke kwiphepha lokubhaka elifakwe ngephepha lesikhumba.
• Qinisekisa ukuba azincamatheli: Qinisekisa ukuba utshiza ipani yakho ye-muffin ngesitshizi sokupheka okanye i-oyile yekhokhonathi ukunqanda ukuncamathela.
• Zijike zibe sisonka seketo: Ngaba ujonge iresiphi yesonka seketo esigqibeleleyo? Galela nje intlama kwi-pan yesonka kwaye uyinqumle njengoko ufuna.

Iinzuzo zempilo zokubhaka ngomgubo we-almond

Umgubo wealmondi unento enye, i iiamangile, iculwe kakuhle kwiprosesa yokutya ukwenza umgubo ocolekileyo. Ikomityi enye iqulethe i-24 grams yeprotheyini, i-56 grams yamafutha, kunye ne-12 grams yefiber yokutya. ² ), okwenza isithako esiqhelekileyo kwiiresiphi ezininzi zezonka ze-carb ephantsi.

Ngokungafaniyo nomgubo omhlophe otyetyisiweyo, umgubo we-almond uqulethe inani leenzuzo zesondlo. Ngumthombo omkhulu we-calcium, ubhedu, i-magnesium, kunye nentsimbi. Ikomityi enye iqulethe i-24% yexabiso lemihla ngemihla elicetyiswayo lentsimbi, eyona nto ixhaphakileyo yezondlo kunye nokungabikho kweyona nto ibangela i-anemia ( ³ ).

Umgubo we-almond ukubonelela ngeenzuzo zempilo ezifanayo njengeeamangile. Esi sithako sinokukunceda ngezi ndlela zilandelayo:

• Ifuthe legazi: Kwesinye isifundo, abathathi-nxaxheba batya i-50 grams ye-almonds ngosuku kwinyanga enye. Izifundo zibonise ukuhamba kwegazi okungcono, ukunciphisa uxinzelelo lwegazi, kunye nenqanaba eliphezulu le-antioxidants ( ⁴ ).
• Iswekile yegazi: El Journal of Nutrition yapapasha uphononongo apho abathathi-nxaxheba batya ukutya kunye neeamangile, iitapile, irayisi, okanye isonka. Iziphumo zibonise ukuba iswekile yegazi yabathathi-nxaxheba kunye namanqanaba e-insulin ehla emva kokutya iialmonds ( ⁵ ).
• Ubunzima bomzimba: Uphononongo olupapashwe ngu Ijenali yaMazwe ngaMazwe yokuObesity kunye neZiphazamiso eziNxulumene neMetabolic wafunda iziphumo zealmonds kunye ne-carbohydrates enzima kwizifundo ezityebileyo. Abathathi-nxaxheba bohlulwa bangamaqela amabini, elinye litya ukutya okunekhalori ephantsi kunye ne-85g / 3oz yealmondi ngosuku, kwaye elinye litshintshisa iialmondi ngecarbohydrate enzima. Abo babedla ii-almonds babona i-62% yokunciphisa ubunzima kunye ne-56% yokunciphisa ubunzima bobunzima xa kuthelekiswa nelinye iqela. ⁶ ).

Ukusebenzisa iimveliso zobisi kwiiresiphi ze-keto

Le recipe ye-keto cookie iquka izithako ezimbini zobisi: i-cream enzima kunye ne-mozzarella cheese. Ukuba unokunyamezela zobisiZombini izithako zibonelela ngedosi enempilo yamafutha ahluthisiweyo kunye nezixa eziphakathi zeprotheyini. Nangona kunjalo, kubalulekile ukukhetha iimveliso zobisi ezivunyiweyo ze-keto xa kunokwenzeka.

Khetha i-organic, idlelo, ukuba kuyenzeka, iimveliso zobisi ezipheleleyo ukuze uzibandakanye kwiresiphi yakho. Nangona i-organic patured milk inexabiso eliphezulu kunezinye ideri, iyayixabisa. Ezi mveliso zinexabiso eliphezulu le-CLA (i-conjugated linoleic acid) kunye ne-omega-3 fatty acids, ekhuthaza ukunciphisa umzimba kunye nokunceda ukunciphisa ukuvuvukala.

Ikhilimu enzima yokubetha

I-cream enzima ye-whip cream iqulethe i-lactose encinci kunezinye iimveliso zobisi, njengobisi oluqhelekileyo. I-Lactose yi-carbohydrate ephambili efumaneka kwiimveliso zobisi, yingakho kufuneka unciphise ubisi kwi-ketogenic diet.

Nangona phantse wonke umntu ezalwa ekwazi ukwetyisa i-lactose, i-75% yabemi behlabathi bayaphulukana nobu buchule ekuhambeni kwexesha, okukhokelela ekunganyamezelini kwelactose ( ⁷ ). Iimveliso zobisi ezifana nebhotolo, ioyile yebhotolo, ighee, ukhilimu omuncu, kunye nekhilimu enzima efumaneka kule recipe isezantsi kwi-lactose xa kuthelekiswa nezinye iimveliso zobisi. ⁸ ).

I-Mozzarella ushizi

I-Mozzarella itshizi inokuhambelana okukhulu kokubhaka intlama, nangona kunjalo ayisiyiyo yodwa inzuzo enikezelwa yile cheese.

Kuyavela ukuba, itshizi ye-mozzarella yindlu yamandla yesondlo. Ininzi kwibiotin, riboflavin, niacin, kunye nezinye iivithamini ezininzi, eziquka ivithamin A, ivithamin D, kunye nevithamin E. Itshizi yeMozzarella nayo inentsimbi etyebileyo, enokuba luncedo kakhulu kuye nabani na onengxaki yeanemia okanye ukunqongophala kwentsimbi esisiseko. ⁹ ).

Iresiphi yakho entsha ye-Cookie yeCarb eNtsha oyithandayo

Ezi cookies ze keto ziya kuba yiresiphi elandelayo oyithandayo ye-carb ephantsi, ilungile kwimizuzu engama-25 kuphela. Iphelele kuwo nasiphi na isiganeko, ziyisitya esikhulu sokuya kumatheko okanye i-brunch yempelaveki. Ukuba ujonga ngokukhawuleza kwiinyani zesondlo, unokuqiniseka ukuba le recipe ayiyi kukhupha esandleni. ketosis kwaye ayiyi kukwenza ukuba ungafiki kuwe iinjongo zemacronutrient.

Iikuki ezisezantsi zeCarb Fluffy Keto

Ezi cookies zeketo zimnandi lukhetho olukhulu lwekhabhu ephantsi xa usendleleni, epakishwe ngawo onke amanqatha asempilweni owadingayo ukuze ungene kwi-ketosis.

• Ixesha lokulungiselela: I-10 minutos.
• Ixesha lokupheka: I-15 minutos.
• Ixesha elipheleleyo: I-25 minutos.
• Ukusebenza: Cookies ezintathu.
• Udidi: Abaqalayo
• Ikhitshi: IsiFrentshi.

Izithako

• 1 1/2 iikomityi zomgubo we-almond.
• 2 iitispuni cream yetartar.
• 1 ithisipuni yesoda yokubhaka.
• 1/2 itispuni yetyuwa.
• 1 indebe ye-mozzarella egayiweyo.
• Iipunipoli ezi-4 zebhotela ethambileyo.
• Amaqanda ama-2
• 1/4 indebe enzima ye-whip cream.

Imiyalelo

1. Preheat i-oven ukuya kwi-205º C / 400º F.
2. Kwisitya, hlanganisa umgubo we-almond, ukhilimu we-tartar, i-baking soda kunye netyuwa.
3. Kwesinye isitya, xuba i-mozzarella, ibhotolo, amaqanda, kunye ne-cream cream kunye ne-mixer de idibaniswe kakuhle.
4. Yongeza izithako ezomileyo kwisitya sesithako esimanzi kwaye, usebenzisa umxube wezandla, qhubeka udibanisa de zonke izithako zidibaniswe ngokupheleleyo.
5. Tshiza inkonkxa ye-muffin kunye necephe ngesitshizi sokupheka esingasitshisi.
6. Usebenzisa icephe eligalelwe igrisi, icephe intlama kwikomityi ye-muffin nganye.
7. Bhaka de kube ii-cookies zibomvu zegolide, malunga nemizuzu eyi-13-15.
8. Bakhonze beshushu kwaye ujabulele!

Ukutya

• Ubungakanani besahlulo: 1 cookie
• Iikhalori: 157.
• Amafutha: I-13,6 g.
• Iicarbohydrate: I-3.9 g (i-carbohydrates Net: 2.2 g).
• Iprotein: I-7,1 g.

IPalabras iqhosha: Keto amaqebengwana fluffy.