Iresiphi yePizza yeCarb ephantsi yeKetogenic Fathead

Ngaba ucinga ukuba ukutya okuthuthuzelayo okuqhelekileyo kuvaliwe kwimida yokutya kwe-ketogenic?

Nazi iindaba ezimnandi. Le recipe ye-keto fathead pizza imnandi ngendlela emangalisayo ithetha ukuba ungayonwabela ipizza yesintu owawuyithanda usengumntwana, ngaphandle kweli xesha, awudingi kuba naxhala malunga neekhabhu eziphezulu okanye iitophu ezenziweyo.

Ngexesha elipheleleyo lemizuzu ye-30, kuphela imizuzu eyi-10 yexesha lokulungiselela kunye nemizuzu engama-20 kwi-oven, le pizza ye-keto low carb ikhonza iqela lesibhozo.

Ungayitya yonke ngokwakho, kodwa i-3 grams ye i-carbohydrates eseleyo inkonzo nganye inokufikelela kumlinganiselo wakho wemihla ngemihla. Sukuba nexhala, mna inani le-carbohydrate iphantsi ngokwaneleyo ukuba hlala kwi-ketosis, nokuba utya inxalenye eyongezelelweyo.

Uyenza njani intlama ye-keto pizza?

Mhlawumbi uyazibuza ukuba ungayenza njani i-keto-friendly, i-low-carb pizza crust, njengepepperoni, itshizi ye-mozzarella, kunye nazo zonke ezinye "i-pizza eziqhelekileyo" ezithandwa kakhulu kwi-keto-friendly. Kodwa uyenza njani intlama ye-keto?

Usenokuba ukhe wazibona iicrusts zepizza ephantsi ezibiza ikholifulawa okanye umgubo wekhokhonathi, kodwa ngale ntloko inamafutha epizza crust uyayidinga:

• Umgubo wealmond.
• Icwambu lesonka samasi.
• I-mozzarella egayiweyo
• Egg.
• I-Psyllium husk.

Uyakufuna kwakhona amaqhekeza ephepha lesikhumba kunye nepani yepizza. Ukuba ufumanisa ukuba intlama inzima ukuyibetha, ungasebenzisa i-rolling pin. Kusenokufuneka uyifefe nge-psyllium husk okanye umgubo wekhokhonathi kuqala ukunqanda ukuncamathela.

Ukuqinisekisa ukuba i-pizza crust yakho ayiphuli, bhaka intlama ngaphambi kokuba wongeze izithako. Beka intlama yepizza kwilitye lepizza okanye kwiphepha lokubhaka elifakwe iqhekeza lephepha elingangenwa amafutha. Bhaka imizuzu eyi-10, uyiphendule, uze ubhake enye imizuzu embalwa. Kwi-crust eyongezelelweyo e-crispy, bhaka enye imizuzu emi-4. Ukukhawulezisa inkqubo, unokubhoboza inhlama ngommese omncinci.

Imibuzo edla ngokubuzwa malunga nokwenza ipizza enamafutha entloko

Ukuba eli lixesha lakho lokuqala uzama le recipe yentlama yentlama enamafutha, unokuba nemibuzo embalwa. Nanga amanye amacebiso, amaqhinga, kunye neempendulo kwimibuzo edla ngokubuzwa:

• Ingaba ikhona isosi yepizza ngaphandle kweswekile? Ewe, kukho iibrendi ezimbalwa ezenza isosi yepizza ephantsi kakhulu. Musa ukusebenzisa i-sauce ye-marinara ethengwa evenkileni. Unokwenza lula eyakho ngale nto iresiphi ye-pizza sauce esebenzisa iitumato ezinkonkxiweyo, umgubo wegalikhi, ioregano, ioyile yomnquma, basil, kunye nomgubo wetswele.
• Ziziphi iintlobo zeeshizi ezifanelekileyo kwi-ketogenic diet? Ukuba unonyamezelo kubisi, ungafaka i-pizza yakho phezulu ngeParmesan okanye i-mozzarella cheese. Yiya nje kowona mgangatho uphezulu, ukhetha itshizi epheleleyo kwaye ngokukhetha i-organic kunye noluhlu lwasimahla.
• Yeyiphi eyona ndlela ingcono yokufudumeza le resiphi? Unokuyitshisa kwakhona i-pizza yakho kwi-oven okanye kwi-microwave.
• Loluphi ulwazi lwezondlo kule recipe? Le recipe iqulethe i-14 grams yamanqatha, i-3.3 grams ye-carbs net, kunye ne-15.1 grams yeprotheni, eyenza iphelele kwisicwangciso sakho sokutya i-keto.

Iinzuzo zempilo ze-fathead pizza

Ukongeza ekonwabeni ukutya okuthandayo, uya kuyithanda le recipe ngakumbi ngolwazi lwayo lwezondlo. Indibaniselwano yamaqanda, itshizi, kunye neealmondi zikunika isilayi sepizza esineprotein. Phezulu nge-pepperoni kwaye uya kufumana ngaphezu kwe-15 grams yeprotheni kunye ne-14 grams yamafutha ewonke ngokukhonza.

Iinzuzo zokubhaka ngomgubo we-almond

Le ntlama etyebileyo yepizza yenziwe ngezithako ezibini ezimangalisayo: umgubo we-almond kunye ne-psyllium crust. Ukusebenzisa ezi zithako endaweni yomgubo omhlophe oqhelekileyo wehlisa i-carbs kwaye ubonelela ngezibonelelo ezithile zempilo.

Umgubo we-almond yindlela ephantsi ye-carb kumgubo wengqolowa oqhelekileyo. Ukuba awukwazi ukufumana umgubo we-almond kwivenkile yakho yasekhaya, thenga iialmond endaweni yoko. Emva koko ngokulula zigaye ukuba zihambelane kakuhle kakhulu kunye neprosesa yokutya.

# 1: Inokuphucula impilo yentliziyo

Iiamangile zidlala indima ephambili kwimpilo yentliziyo. Kuphononongo olwenziwa yiYunivesithi yase-Aston eBirmingham, abaphandi babeke iliso kubathathi-nxaxheba abatya i-50 grams yealmonds ngosuku ngenyanga. Iziphumo zabonisa ukuba ukutya ii-almonds kwandisa izinga le-antioxidants egazini. Izifundo zibonise ukuhamba kwegazi okungcono, ukunciphisa uxinzelelo lwegazi, kunye nokunyuka kwamanqanaba e-antioxidant ( ¹ ).

# 2: inokuphucula iswekile yegazi

Umgubo we-almond unokunceda ukulawula iswekile yegazi. IJournal of Nutrition yapapasha isifundo apho abathathi-nxaxheba batya ukutya kweealmondi, iitapile, irayisi, okanye isonka. Abaphandi bafumanise ukuba iswekile yegazi yabathathi-nxaxheba kunye namanqanaba e-insulin ehlile emva kokutya iialmonds, eziye zanceda ukulawula amanqanaba eglucose yegazi emva kokutya. ² ).

# 3: inokunceda ukunciphisa umzimba

Umgubo we-almond uyongezwa kakhulu kuyo nayiphi na i-ketogenic yokutya kuba inokukunceda ulahlekelwe isisindo. Uphononongo olupapashwe yi-International Journal of Obesity and Related Metabolic Disorders lufunde imiphumo ye-almonds kunye ne-carbohydrates enzima kubantu abagqithisileyo.

Abathathi-nxaxheba bahlulahlulwe bangamaqela amabini: elinye iqela litya ukutya okunekhalori ephantsi kunye ne-85g / XNUMXoz yeealmondi ngosuku, kwaye elinye iqela litya ukutya okunekhalori ephantsi kunye nokukhetha kwabo iicarbohydrates ezinzima.

Olu pho nonongo lubonise ukuba iqela elitye i-almonds libonise i-62% yokunciphisa ubunzima obukhulu kunye ne-56% yokunciphisa ubukhulu be-fat mass xa kuthelekiswa neqela le-carbohydrate eyinkimbinkimbi ( ³ ).

Izibonelelo zokubandakanya i-Psyllium husk

Ukuba awuzange uve nge-psyllium husk, ungakhathazeki. I-Psyllium husk yenziwe ngembewu yesityalo UPlantago ovata. Uya kuyifumana eqhelekileyo kwiiresiphi ze-keto njengokutshintsha kwegluten kwiiresiphi ezingenagluten okanye amaqanda kwiiresiphi ze-vegan. Oku kuyenza ibe sisithako esifanelekileyo kubantu abanokwaliwa nokutya. Ngumthombo ogqwesileyo wefiber yokutya, ngoko yongeze kwi-smoothie yakho yasekuseni okanye i-chia pudding yefiber eyongezelelweyo.

I-Psyllium yi-prebiotic, ukutya okufunwa yi-probiotics ukuze uphumelele kwaye ukhule emathunjini akho. Kwakhona kugcina izitulo zakho zisebenza kakuhle, okwenza ukuba ibe sisithako esikhulu kubantu abane-IBS okanye isifo sikaCrohn ( ⁴ ).

Iingenelo zokutya amafutha anempilo

Kungakhathaliseki ukuba uxelelwe ntoni, amanqatha ayinxalenye ephilileyo yalo naluphi na uhlobo lokutya, kwaye ewe, oko kubandakanya Amafutha agcwalisiweyo. Ngamaqanda, i-mozzarella egayiweyo, kunye netshizi yekhrimu efakwe kule batter, uqinisekile ukuba ufumana isabelo sakho samafutha anempilo ngegram enye yecarbohydrates iyonke.

Nangona idatha yesondlo evela kwi-1970s yathi amafutha agcweleyo abi, uphando olutsha lubonisa ukuba amanqatha awawona awona nobangela ( ⁵ ). Ukutya okunamafutha amaninzi koko kukuvumela ukuba ungene kwi-ketosis, usebenzisa iiketoni zamandla endaweni yeglucose.

Enyanisweni, umgaqo omhle wesithupha kukuba i-60% yeekhalori zakho (Ipesenti zeMithetho yoSuku lweMihla) kufuneka isuke kumafutha, ngelixa i-35% yeekhalori zakho kufuneka isuke kwiprotheni ukuya. hlala kwi-ketosis.

Zilungiselele ubusuku bepizza enekhabhoni ephantsi

Ngubani obenokucinga ukuba ungayonwabela ipizza enencasa efana nepizza oyithandayo yobuntwana ngaphandle kwayo yonke inkunkuma eyenziweyo?

Phuma intlama ye-fathead kwiphepha lokubhaka uze ubhake de kube mdaka wegolide. Emva kokuba intlama ye-pizza iphekwe, bamba i-pizza yakho oyithandayo.

Iresiphi yokuqala ifakwe i-ketchup, i-pepperoni, kunye ne-pepper flakes ebomvu, kodwa uzive ukhululekile ukukhetha naziphi na izithako ze-keto ozifunayo. Khawukhumbule ukuba le yiresiphi ye-carb ephantsi. Ulibale i-ananas ephezulu ye-carb kwaye unamathele inyama kunye nemifuno.

Jabulela ubusuku besidlo saseTaliyane ngaphandle kokuziva unetyala. Le yenye yeepizza ezilungileyo kakhulu ezisezantsi onokuthi ube nazo.

I-Carb ephantsi ye-Keto Fathead Pizza

Ukulandela i-keto okanye ukutya okune-carb ephantsi akubonakali kunzima kakhulu okomzuzwana xa uthatha i-pizza emnandi, kunye ne-3.3g ye-net carbs.

• Ixesha lokulungiselela: I-10 minutos.
• Ixesha lokupheka: I-20 minutos.
• Ixesha elipheleleyo: I-30 minutos.
• Ukusebenza: 8.
• Udidi: Ixabiso.
• Ikhitshi: Neapolitan.

Izithako

Ngobunzima.

• 2 iikomityi ze-mozzarella ushizi.
• I-3 tablespoons i-cream cheese, ithambile.
• Iqanda eli-1.
• 3/4 indebe ye-almond yomgubo.
• Iitipuni ezi-2 ze-psyllium husk.
• 1 icephe le-Italian isinongo.
• 1/2 itispuni yetyuwa.

Isosi.

• 1/3 indebe ye-tomato sauce ngaphandle kwetyuwa eyongeziweyo.
• 1/16 itispuni yetyuwa.
• 1/8 ithisipuni iiflakes zepepile ebomvu.
• 1/4 ithisipuni isinongo saseNtaliyane.
• 1/8 ithisipuni yepepper emnyama.

Ukugubungela.

• Izilayi ze-pepperoni eziyi-12.
• 3/4 indebe mozzarella.

Imiyalelo

1. Preheat i-oven ukuya kwi-205º C / 400º F kwaye umgca ishidi lokubhaka ngephepha elingenamafutha.
2. Kwisitya esikhuselekileyo se-microwave, nyibilikisa i-mozzarella kwi-30 ye-increments ye-second ide inyibilike ngokupheleleyo, ivuselele ukuphepha ukutshisa.
3. Kwisitya se-mozzarella ushizi ocibilikile, yongeza zonke izithako zentlama kwaye uxoke ngezandla zakho de udibaniswe ngokupheleleyo. Roll intlama ibe yibhola kwaye uyicande kwisangqa se-intshi eyi¼ kwiphepha lokubhaka elilungisiweyo.
4. Bhaka imizuzu eyi-10, susa kwi-oven, flip kwaye ubhake enye imizuzu emi-2.
5. Ngelixa intlama ibhaka, thatha isitya esincinci kwaye udibanise i-tomato sauce kunye netyuwa, iiflakes zepepper ebomvu, i-seasoning yase-Italian kunye ne-pepper emnyama.
6. Susa inhlama kwi-oven kwaye phezulu kunye ne-sauce, ushizi kunye ne-pepperoni.
7. Beka i-pizza kwakhona ehovini kwaye ubhake imizuzu emi-5-7.
8. Susa kwi-oven, upholile imizuzu emi-5-10, usike, usebenze kwaye ujabulele.

Ukutya

• Ubungakanani besahlulo: 1 ukukhonza
• Iikhalori: 202.
• Amafutha: I-14 g.
• IiCarbohydrate: 5,2 g (3,3 g inetha).
• Iiprotheni: I-15,1 g.

IPalabras iqhosha: keto fathead pizza.