I-carb ephantsi ye-keto cheesecake

Ngubani owathi ukutya kwe-ketogenic kwakunciphisa?

Ungonwabela izimuncumuncu ze-carb ephantsi ngelixa ulandela ukutya kwe-ketogenic. Kufuneka nje utshintshe ezinye izithako.

Le recipe ye-cheesecake ephantsi ye-carb iqulethe ngaphantsi kweegram ezisibhozo i-carbohydrates eseleyo ngokukhonza, ukukugcina uqhubeka ketosis. Ukongeza, igcwele izithako ezityebileyo zezondlo wena (kunye nomzimba wakho) oya kuzithanda. I-sweetener engena-calorie, amaqanda, kunye nobisi olunamafutha agcweleyo zenza le dessert ibe ne-carb ephantsi, i-gluten-free, kwaye ingabi natyala. Ifakwe ngaphakathi kuqweqwe lomgubo we-almond omdaka wegolide, oku ngokuqinisekileyo kuya kuba yeyona keto yesonka samasi onokuthi uyingcamle.

I-cheesecake ye-Ketogenic ifanelekile ngala maxesha xa unqwenela unyango kodwa ufuna ukugcina i-carb count yakho iphantsi. Jonga nje ulwazi lwezondlo: iqhekeza ngalinye liqukethe ngaphezu kwe-12 grams yeprotheni kunye ne-49 grams yamafutha. Ngaphandle kwezixhobo ezinkulu zasekhitshini ezifunekayo (into oyifunayo sisixhumi sesandla), ixesha lokulungiselela elikhawulezayo, kunye nexesha elipheleleyo le-oveni elipheleleyo leyure nje, umbuzo wokwenyani ngowokuba kutheni ungafuni ukwenza le keyiki?

Qhubeka ufunda ngaphaya kweresiphi ukuze ufumane uncedo oluninzi lwezempilo lwale cheesecake!

I-carb ephantsi ye-keto cheesecake

Ukuba ujonge i-dessert ye-carb ephantsi, le recipe ye-keto cheesecake ine-8 grams kuphela ye-net carbs ngokuphakelayo (kunye, ilayishwe ngamafutha anempilo).

• Ixesha lokulungiselela: Imizuzu ye15
• Ixesha lokupheka: Iiyure ezi-2 kunye nemizuzu engama-20
• Ixesha elipheleleyo: 2 iiyure ezingama-35
• Ukusebenza: 12 izilayi
• Udidi: Idessert
• Ikhitshi: american

Izithako

• 4 iicephe zebhotolo (inhlama)
• 1 1/2 iikomityi zomgubo we-almond (inhlama)
• 1/4 indebe ye-monk fruit sweetener (ubunzima), okanye i-erythritol ukuba awukwazi ukufumana isiqhamo semonki
• I-680g yetshizi yekhrimu, ithambe (izaliswe)
• 1 ikomityi ye-monk fruitener (ukuzalisa)
• Amaqanda amakhulu ayi-3 (afakwe)
• I-1/4 indebe enzima ye-cream cream (ukuzalisa)
• 3/4 ithisipuni ecocekileyo i-vanilla extract (ukuzalisa)
• 1/3 indebe ekhenkcezisiweyo yamaqunube (i-raspberry cream sauce ngokuzikhethela)
• 2 iipuniponi ezinzima ze-whip cream (ukhetho lwe-raspberry cream sauce)

Imiyalelo

1. Preheat i-oven ukuya kwi-175 degrees C.
2. Nyibilikisa ibhotolo kwi microwave.
3. Kwisitya esincinci, yongeza zonke izithako zentlama kwaye, usebenzisa izandla zakho, xuba de udibanise kakuhle.
4. Cinezela umxube we-batter phantsi kwe-9-intshi ye-springform pan.
5. Bhaka inhlama imizuzu eyi-8.
6. Susa intlama kwi-oven kwaye unciphise ubushushu be-oven ukuya kwi-160 degrees C.
7. Yongeza izithako zokuzalisa kwisitya esikhulu sokuxuba kwaye, usebenzisa umxube wezandla, xuba ude udibaniswe kakuhle.
8. Bhaka kwi-160 degrees C ngeyure eli-1, imizuzu eyi-10.
9. Emva kokuba ixesha lokupheka liphelile, cima i-oven, vula umnyango we-oven 1 intshi, kwaye uvumele i-cheesecake ukuba ipholile ngokukhawuleza kwi-oven ngeyure eli-1.
10. Susa i-cheesecake kwi-oven, gubungela nge-foil kwaye upholise efrijini ngeeyure ezingama-4 ngaphambi kokukhonza.
11. Ngokuzikhethela i-sauce ye-raspberry cream, i-microwave raspberries efriziwe de ibe shushu, malunga nemizuzwana engama-45. Yongeza i-raspberries kunye nekhilimu enzima kwi-blender kwaye udibanise kude kube lula. Galela i-cheesecake ngokukhawuleza ngaphambi kokukhonza.

Ukutya

• Ubungakanani besahlulo: 1 isilayi
• Iikhalori: 517
• Amafutha: 49 g
• Iicarbohydrate: 28,8 g (Iikhabhu ezizii-Net: 7,5 g)
• Iiprotheni: 12,2 g

IPalabras iqhosha: keto cheesecake

Iingenelo zeziqhamo zemonki

Ngaba i-ketogenic dessert? Ayiyooxymoron leyo?

Ngokuchasene nenkolelo ethandwayo, i-low-carb desserts inokwenzeka. Akufanele usebenzise umgubo omhlophe okanye iswekile egayiweyo ukuyilungiselela.

Ukusetyenziswa isiqhamo semonki yenza le recipe yekhabhoreti ephantsi incasa ibeswiti, ngaphandle kweekhalori ezongezelelweyo kunye ne-spikes yeswekile yegazi ebangelwa yiswekile. Ikwayinto emnandi kule dessert (ngoncedo oluncinci oluvela kwikhilimu enzima kunye ne-vanilla extract).

Isiqhamo se-Monk yinzalelwane yase-Asia-mpuma ye-Asia kwaye isetyenziswe iinkulungwane njengonyango lokwetyisa kunye nengqele eqhelekileyo. Kutshanje, ibisetyenziselwa ukwenza iswekethi ekutyeni nakwiziselo. I-monk fruit extract (ijusi) imnandi ngamaxesha angama-150 ukuya kuma-200 kuneswekile eqhelekileyo.

Isiqhamo seMonki asinazo iikhalori, nangona incasa imnandi kuneswekile emhlophe. Kuba ayichaphazeli amanqanaba eswekile yegazi, igqwesileyo iswekile endaweni kwabo banesifo seswekile, kunye nabo bafuna ukunciphisa umzimba okanye ukulandela ukutya okune-carb ephantsi.

Izibonelelo zomgubo we-almond

Umgubo we-almond awunagluten-free, i-low-carb, kwaye upakishwe iinzuzo ezimangalisayo zempilo (ngaphezulu koko ngomzuzwana).

Uya kufumana umgubo we-almond osetyenziswa rhoqo kwiiresiphi ze-keto kule ndawo, ukusuka keto cookies phezulu I-waffles kwi desayuno (i-waffles ye-keto? MMM!!!). Ukuba awukwazi ukufumana umgubo we-almond kwivenkile yakho, vele uthenge i-almonds kwaye ugaye kwiprosesa yokutya de ifike kwi-texture ecocekileyo.

# 1: ukuphucula amanqanaba eswekile yegazi

Umgubo we-almond awunyusi iswekile yegazi, ngoko ke ulungile enye indawo kumgubo omhlophe, kungakhathaliseki ukuba ulandela ukutya kwe-ketogenic okanye okuphantsi kweekhalori. I-Journal of Nutrition yapapasha uphando olubonisa imiphumo emihle ye-almonds kumanqanaba e-glucose emva kokutya. Uphononongo lubonise ukuba ii-almonds ngokwenene zehlise amanqanaba eswekile yegazi yabantu abasempilweni emva kokutya, kunye namanqanaba e-insulin kunye nawo nawuphi na umonakalo owenziwe nge-oxidative. Iqela lokulawula lidla ii-almonds, iitapile, irayisi okanye isonka. Abathathi-nxaxheba abatye iialmondi ngokwenene babenamanqanaba asezantsi xa kuthelekiswa namanye amaqela ( ¹ ).

#2: Phucula Amandla

Nangona umgubo wealmondi uneecarbohydrates ezimbalwa kakhulu xa kuthelekiswa nolunye umgubo, ugcwele izibonelelo zesondlo, ezinje nge. amafutha aphilileyo, iivithamini kunye neeminerali eziyenza ibe ngumthombo ofanelekileyo wamandla. Ikwaqulathe ipesenti ezi-6 zeepesenti zeMigangatho yeMihla yentsimbi ( ² ).

Umgubo we-almond ugcwele i-riboflavin, i-manganese kunye nobhedu. I-Riboflavin (i-vitamin B2) iyinxalenye ephambili kwimveliso yamandla, ukukhula kweeseli kunye nomsebenzi, kunye nokuphuhliswa kweeseli ezibomvu zegazi ( ³ ).

# 3: ukuphucula impilo yentliziyo

I-Aston University School of Life and Health Sciences yapapasha uphando olubonisa imiphumo yokusetyenziswa kwe-almond kwixinzelelo lwegazi labathathi-nxaxheba. Abantu khange babe nokwanda okubonakalayo kuphela kwisixa se-antioxidants efunyenwe egazini labo, kodwa babenoxinzelelo lwegazi oluphantsi. ⁴ ). Zonke ezi zinto zidlala indima enkulu kwimpilo yentliziyo nasekunciphiseni umngcipheko wesifo sentliziyo (esona sizathu siphambili sokufa kweli lizwe).

Ukukhethwa kweemveliso zobisi ezikumgangatho ophezulu

Ilungile sebenzisa iimveliso zobisi kwi-ketogenic diet? Ewe, nge-caveat enye: kufuneka ukwazi ukuyetyisa ngokufanelekileyo. Abo bangakwaziyo ukunyamezela i-lactose okanye abafumana isisu esibuhlungu ukusuka kubisi banqatshelwe ngokupheleleyo.

Ngelixa ungasetyenziselwa ukubona iindlela zokupheka ze-cheesecake ezibiza i-cream cheese okanye ukhilimu omuncu, oku kuzaliswa kwe-cheesecake kusebenzisa ibhotela kunye ne-cream cream. Xa ukhetha izithako zakho, qiniseka ukuba ukhetha iimveliso ezikumgangatho ophezulu. Khetha iimveliso zobisi eziphilayo, ezondla ingca xa kunokwenzeka.

Iimveliso zobisi eziphilayo ezityiswa ngengca zinexabiso eliphezulu le-omega 3 fatty acids kunye ne-CLA (i-conjugated linoleic acid). Ezi zondlo zimbini zibalulekile ekunciphiseni ukudumba, ukukhuthaza ukwehla kobunzima, kunye nokwandisa amandla emisipha. Ukuba ixabiso liyingxaki, zama ukuthenga kwi-Intanethi eAmazon endaweni yevenkile yokutya okunempilo.

Ngethamsanqa, izithako ezimbini zobisi kule recipe zimbini iinketho. into esiyicebisayo. Asikukhuthazi ukuncitshiswa kwamafutha okanye iimveliso ezingenamafutha (ezidla ngokulayishwa ngeecarbohydrates). Sincoma ukhetho olupheleleyo endaweni yoko, okwenza ibhotela kunye ne-cream cream ibe yinto ekhethekileyo. Ezi zithako zimbini ziqulethe i-zero carbs kwaye zilayishwe ngamafutha alungileyo, ahluthayo ezilwanyana. Ibhotolo yodwa ine-12 grams yamanqatha ewonke ngokukhonza, nto leyo inceda ukuba uhlale kwi-ketosis.

Khetha isiqhamo keto

Ukuba ufunda le resiphi kwaye ucinga ukuba kufuneka utsibe isosi, masenze uphononongo olukhawulezileyo. keto iziqhamo.

I-sauce egalelwe phezu kwe-cheesecake yenziwe ngamaqunube. Nangona isiqhamo ngokuqhelekileyo sigwenywa kwi-ketogenic yokutya ngenxa ye-carbohydrate ephezulu, ukutya amajikijolo kulungile ngokumodareyitha.

Amajikijolo agcwele i-antioxidants, anefayibha eninzi yokutya, kwaye aneswekile encinci kunezinye iziqhamo. Ngokutsho MyFitnessPal, i-raspberries ine-15 grams ye-carbohydrates iyonke, kodwa ngenxa yamanqanaba aphezulu e-fiber yokutya, iqulethe kuphela i-7 grams ye-carbohydrates net. Kananjalo ziqulethe kuphela iikhalori ezingama-64 ngokuphakwa.

Ezinye iziqhamo ezineswekile eninzi (ezifana nemango okanye ivatala) zineswekile ephindwe kane efumaneka kumaqunube. Kwakhona, iziqhamo kufuneka zidliwe kuphela ngokumodareyitha kwi-ketogenic diet. Kodwa ukuba usebenzisa i-keto dessert, unokwenza uninzi lwazo.

I-carb ephantsi ye-keto cheesecake

Ukongeza kwi-carb ephantsi kunye ne-keto, le recipe ye-keto cheesecake iqinisekile ukuphucula impilo yakho ngeendlela ezininzi ezahlukeneyo. Ngexesha elizayo xa ungaqinisekanga ukuba yeyiphi i-dessert yokuzalisa ehambelana neenjongo zakho zempilo, zama le recipe.

Le keto yesonka samasi emnandi iya kuba yinto ethandekayo kumsebenzi wakho olandelayo okanye kwindibano yosapho. Ayinancasa nje kuphela, kulula kakhulu ukuyenza. Ukhetho lwe-sauce ye-raspberry cream ethontsiziweyo ngaphezulu kumnandi, ukudibanisa kwekhabhu ephantsi ngokuqinisekileyo ukukholisa nabani na owonwabela isilayi.