Iresiphi ye-Muffins ye-Keto ekhawulezayo kunye neLula

Isidlo sakusasa se-carb esisezantsi sinokudinwa ukuba ubulandela Ukutya ketogenic ixeshana. Mhlawumbi uye wacinga ukuba amaqanda aphekiwe ngayo yonke indlela. Kodwa ukuba awuzange uzame ezi muffins zeqanda le-keto, ulahlekelwa enye yeendlela ezilungileyo zokugcoba iiresiphi zakho zeqanda.

Le recipe ayinagluten-free, i-grain-free, i-carb ephantsi, kwaye ininzi kakhulu. Sisidlo sakusasa esisempilweni esigqibeleleyo se-keto okanye ukutya kwepaleo kunye net carbs encinci kakhulu ngokuphakwa.

Le recipe yesidlo sakusasa ikwayindlela ekhawulezayo nelula yokukhetha i-keto ehambelana nendlela yakho yokuphila usohambeni. Ilungele ukufudumeza kwakhona kusasa ngexesha lomsebenzi okanye nakwi-snack ekhawulezayo emva kwemini.

Akukho prep yokutya iveki yonke efunekayo xa usenza ezi muffins zakusasa zinencasa kwangethuba. Ngokutshisa nje okukhawulezileyo kwemizuzwana engama-30 kwi-microwave, uyakufumana ezi zinto zimnandi. Zilungiselele isidlo sangeCawe kunye nawe ikofu keto okanye ezinye ezikhaphayo kwisidlo sakusasa se-keto, kwaye uya kudla isidlo sakusasa iveki yonke.

Yintoni kwi-Keto Egg Muffins?

Izithako ezikwezi Muffins zamaqanda eKeto azimnandi nje kuphela, kodwa zikwanesondlo. Ukuqala usuku lwakho ngamafutha anempilo, idosi enempilo yeprotheyini, kunye neninzi yemifuno ephantsi kwe-carb yindlela efanelekileyo yokuqinisekisa ukuba ufumana yonke into oyifunayo ukuze uhlale usempilweni kwi-ketogenic diet.

Uninzi lwezithako kule recipe kukutya okwandisa i-collagen. ICollagen Isithako esiphambili sezicubu ezininzi emzimbeni wakho kwaye sinezibonelelo ezininzi zempilo.

Cinga nge-collagen njengeglue egcina umzimba wakho kunye. Yeyona proteni ininzi emzimbeni womntu, ekhoyo kwizicubu zemisipha, ulusu, amathambo, imisipha, iiligaments kunye nezikhonkwane. Umzimba wakho unokuwuvelisa, kodwa kuluncedo ukuwusebenzisa ekutyeni okutya yonke imihla ( ¹ ).

Usenokuba uqaphele ukuba uninzi lweemveliso zokhathalelo lwesikhumba ezichasene nokuguga ziqulethe i-collagen njengesithako kwiimveliso zazo zezihloko. Kungenxa yokuba i-collagen yinto ephambili eluswini oko kuyigcina ibhetyebhetye kwaye igudile. Ikwanceda ukuthintela ukuwohloka kwesikhumba kunye neempawu zokuguga.

Ingxaki ngezo mveliso kukuba i-collagen ayinakuthatyathwa ngolo hlobo. Iiprotheyini zinkulu kakhulu ukuba zingadlula kwi-matrix yolusu. Eyona ndlela ilungileyo yokwazisa i-collagen eluswini kukusebenzisa izithako eziyimfuneko ukuzifaka kwisidlo sakho semihla ngemihla. Umzimba wakho wenza i-collagen ekutyeni okutyayo.

Yitya ukutya okutyebileyo kwi-collagen (njenge umhluzi wamathambo) kunye nokutya okutyebileyo kwiibhloko zokwakha ze-collagen (oko kukuthi i-vitamin C) yindlela efanelekileyo yokwandisa imveliso ye-collagen emzimbeni wakho ( ² ). Ezi muffins zamaqanda zinokukunceda ukuba ufike apho kunye ne-toppings yazo emnandi.

Izithako eziphambili kwezi muffins amaqanda ketogenic ziquka:

• Amaqanda.
• Isipinatshi.
• Ipelepele yentsimbi.
• I-anyanisi.
• Amakhowa.
• Isoseyiji.
• Umgubo weoli we-MCT.

Amaqanda: Inkwenkwezi yeresiphi

Amaqanda ngumthombo ogqwesileyo weprotheyini, kodwa anceda ukugcina ulusu olusempilweni kunye namalungu kuba aqulethe ilutein kunye ne-zeaxanthin. Ziye zizityebi kwi-choline, oku kuthetha ukuba zinceda ekuphuhliseni isibindi kunye nengqondo. Umzimba wakho uvelisa i-choline, kodwa kubalulekile ukuyidla le nto micronutrient ekutyeni kwakho ³ ).

Ezinye i-micronutrients ezibalulekileyo kumaqanda ziquka i-zinc, i-selenium, i-retinol, kunye ne-tocopherols ( ⁴ ). Nganye kwezi zondlo kwakhona i-antioxidant ehlala ingabonakali kwisondlo esiqhelekileyo.

Ii-Antioxidants zibalulekile izondlo ezikhuselayo ezenza i-radicals yasimahla emzimbeni wakho ukuthintela uxinzelelo lwe-oxidative kunye nokudumba okubangela izifo. Zombini zinxulunyaniswa nezifo ezinganyangekiyo ezifana nesifo sentliziyo, ukutyeba kakhulu, kunye ne-Alzheimer's, kunye neecancer ezininzi ( ⁵ ) ( ⁶ ).

Amaqanda aphakathi kowona mthombo uthembekileyo wamanqatha kunye neprotheyini kwi-ketogenic diet. Zikwangumthombo olungileyo we-cholesterol esempilweni. Ngokwahlukileyo koko abaninzi bakucingayo nge<em>cholesterol, i<em>cholesterol yokutya ayibangeli isifo sentliziyo. Akuyomfuneko ukuba ugxininise kuphela ekutyeni abamhlophe beqanda njengoko babetshilo kudala. Yidla iqanda lonke, i-yolk nayo yonke into. Enyanisweni, i-yolk yindawo apho uninzi lwezondlo luhlala khona.

ICholesterol sisithako esisisiseko ekudalweni kweehomoni zesini kumzimba womntu. Umzimba wakho udinga i-cholesterol kwimisebenzi ebalulekileyo, ngoko akuyomfuneko ukuba uyiphephe ngokupheleleyo ( ⁷ ).

Amaqanda kulula ukuphekwa, ukuthuthwa, kwaye aqukethe iicarbohydrates. Kodwa ngokuqinisekileyo kunokwenzeka ukuba ube nesithukuthezi ngokutya izitya zeqanda ezifanayo. Ezi muffins zamaqanda zikunika indlela entsha yokonwabela le ndawo isempilweni Ukutya ketogenic.

Imifuno: I-cast exhasayo

Eyona nto imnandi ngezi muffins kukuba uyakwazi ukuxuba kwaye utshatise imifuno kunye neziqholo ngalo lonke ixesha uzenza. Sebenzisa nantoni na ekwifriji yakho okanye imifuno ofuna ukuyitshintsha kwiimuffins zeqanda le-keto ngalo lonke ixesha uzenza.

Iresiphi esemgangathweni engezantsi ibandakanya imifuno enomsoco eya kukubonelela ngeevithamini ezahlukeneyo kunye neeminerali ukukunceda imini yonke. Kwaye baya kukunceda ukuvelisa i-collagen.

• Ispinatshi: La magqabi aluhlaza anevithamini A kunye ne-K, kunye ne-folic acid. Banamandla okuchasa ukudumba kunye ne-antioxidant kwaye kulula ukuba sesinye sezona zityalo zixineneyo onokuthi ubongeze kwiindlela zokupheka ezininzi ze-keto. ⁸ ) ( ⁹ ).
• I-Bell pepper kunye ne-anyanisi: Zombini zinevithamin B6. Uphononongo lubonise ukuba ivithamin B6, xa ithathwa okanye ityiwa kunye nokutya okutyebileyo kwi-folic acid, njengesipinatshi, yehlisa amanqanaba e-homocysteine ​​​​epheleleyo. Amanqanaba aphezulu e-homocysteine ​​​​anxulunyaniswa nokuvuvukala kunye nophuhliso lwesifo sentliziyo ( ¹⁰ ).
• Amakhowa: La makhowa atyebile ngezondlo ngumthombo olungileyo wephosphate, potassium, kunye neselenium ( ¹¹ ). Bakwanceda ukulwa nokudumba ( ¹² ).

Ukuba ujonge ukutshintsha le recipe emva kokuyizama ngezithako ezingentla, unokhetho lweetoni. Tshintshela isipinatshi ngekale ukonyusa ukutya kwakho kwemanganese, ivithamin A, kunye nevithamin K.

Tshintsha iipepile zentsimbi eziluhlaza ngepepile ezibomvu okanye eziorenji zentsimbi ukonyusa umthamo wakho wevithamin C, okanye wongeze incasa ngejalapeno okanye ipepile ebomvu enqunqiweyo. Ukuba ufuna ukuphelisa i-nightshade ngokupheleleyo, gwema i-pepper e-bell kunye ne-anyanisi kwaye ungeze i-garlic powder okanye i-garlic eyosiweyo kunye ne-zucchini egayiweyo.

Amathuba okongeza imifuno kwezi muffins zeketo ezimnandi azipheli.

Ngoku ukuba uyazi ngakumbi malunga nokuba kutheni izithako ziluncedo kwimpilo yakho, makhe siye kwiresiphi.

Iingcebiso zobungcali: Zipheke zibe ziibhetshi ngeCawe ukuze ube nolungiso olukhawulezayo lwakusasa kwisicwangciso sakho sokutya.

IiMuffins zamaqanda eKeto ezikhawulezayo kwaye zilula

Ngaba ujonge ukhetho lwesidlo sakusasa se-keto esikhawulezayo nesilula xa usohambeni? Zama ezi muffins zeqanda eziqinisekileyo ukuba ziyakwanelisa iimfuno zakho zakusasa.

• Ixesha elipheleleyo: I-30 minutos.
• Ukusebenza: Iimuffins zamaqanda ezi-9.

Izithako

• Amaqanda ama-6, abethwe
• ½ ikomityi ephekiweyo yesoseji yesidlo sakusasa.
• ¼ itswele elibomvu, linqunyulwe.
• 2 iikomityi zesipinatshi esinqunqiweyo.
• ½ ipepile eluhlaza, inqunyulwe.
• ½ ikomityi yamakhowa anqunqiweyo.
• ½ ithisipuni ye-turmeric.
• I-tablespoon ye-1 ye-MCT yeoli powder.

Imiyalelo

1. Preheat i-oven ukuya kwi-180º C / 350º F kwaye uqabe i-muffin tin ngeoyile yekhokhonathi kwaye ugcine.
2. Kwisitya esiphakathi, yongeza zonke izithako ngaphandle kwe-avocado, uvuselela de udibaniswe kakuhle.
3. Galela ngobunono umxube weqanda ngokulinganayo kwiphepha ngalinye le-muffin.
4. Bhaka imizuzu engama-20-25 okanye kude kube mdaka wegolide.
5. Makhe kuphole kancinci kwaye wonwabe.

Ukutya

• Ubungakanani besahlulo: 1 i-muffin yeqanda.
• Iikhalori: 58.
• Amafutha: I-4 g.
• Iicarbohydrate: I-1,5 g.
• Iiprotheni: I-4,3 g.

IPalabras iqhosha: keto iqanda muffins iresiphi.