Iresiphi yeyona crepes yomgubo wealmond we keto

Ukuba uthatha amanyathelo okuqala kwindlela yakho yokuphila ye-keto, unokufumanisa kunzima ukukholelwa ukuba izinto ezifana neepancakes ze-keto, iibrownies ezithambileyo, waffles crispy y iipanekuku zeblueberry banokuba yinxalenye yakho isicwangciso sokutya se-ketogenic eqhelekileyo.

Iindaba ezimnandi zezokuba uninzi lwezitya zakho ezityebileyo ze-carb zinokuguqulelwa ngokulula kwiinguqulelo ze-keto ngokutshintshanisa izithako ezimbalwa.

Le recipe ephantsi ye-carb crepes ngumzekelo omhle wendlela ye-ketogenic kwi-crepes ephezulu ye-carb ethandwayo. Iyaguquguquka kakhulu (ungayenza ibe mnandi okanye ibe mnandi), kulula (ayikuthatha ngaphezulu kwemizuzu eli-15), kwaye ilungele isidlo sakusasa ngelixa ukwisidlo esine-carb ephantsi.

Jabulela i-crepe emnandi kunye nama-raspberries kunye ne-drizzle yebhotela ye-coconut, okanye i-crepe ecocekileyo ezaliswe ngamaqanda aqhekekileyo kunye imifuno ye-carb ephantsi. Ukuzaliswa kwakho okanye i-toppings inokuba lula okanye icace njengoko uthanda.

Izithako eziphambili kwezi crepes ketogenic ziquka:

• Collagen
• Umgubo wealmond.
• Amaqanda.
• Isicatshulwa seVanila.
• Ubisi lweAlmond.

Ngelixa umgubo wengqolowa wesintu crepes zininzi kakhulu iicarbohydrate kwaye baya kukutsala ngokulula ngaphandle ketosis, ezi crepes ze-ketogenic ziphantsi kwe-carb, i-gluten, kunye nokukhetha okunempilo njengoko zenziwe ngomgubo we-almond. Ngexesha lokulungiselela lemizuzu nje eli-15, ziya kuba lula ukuba zezinye zeeresiphi ezithandwayo zekhaya lakho.

Izibonelelo ezi-5 zezempilo zomgubo we-almond

Ukongeza i-ketogenic crepes kwisicwangciso sakho sokutya akukona nje ukuzonwabisa kwi-taste buds yakho, kodwa izithako nazo zilungile kwimpilo yakho. Fumana izibonelelo zempilo zomgubo we-almond, osisiseko sezi crepes ze-ketogenic.

# 1. Inokuphucula impilo yentliziyo

Iialmonds ngumthombo omkhulu wamafutha e-monounsaturated. Olu hlobo lwamafutha anempilo lunokunceda ukulinganisela kunye nokugcina amanqanaba e-cholesterol ngokugcina imithwalo yegazi isebenza ngokufanelekileyo. Iialmonds nazo zigcwele ivithamin E kunye nezinye i-antioxidants, eziyimfuneko ekunciphiseni uxinzelelo lwe-oxidative kwiiseli zakho. ¹ ) ( ² ).

# 2. Yi-booster yamandla endalo

Esinye sezizathu ezilungileyo zokubandakanya iialmonds kwi-ketogenic diet okanye nayiphi na indlela yokuphila enempilo kukuba iqulethe indibaniselwano enkulu yee-macronutrients, iivithamini kunye neeminerali. I-synergy yezi khompawundi inokubonelela umzimba wakho ngamandla azinzileyo ( ³ ) ( ⁴ ).

Amafutha anempilo kumandongomane kunye nomgubo weendongomane nawo aya kukugcina unelisekile kwaye ugcwele ixesha elide, kukunceda ujongane neminqweno kwaye uphephe i-spikes yeswekile yegazi ( ⁵ ).

# 3. Ityebile kwizondlo

Xa ukhetha umgubo we-almond ngaphezu kwengqolowa okanye umgubo wecereal, unikezela umzimba wakho ngedosi yamafutha anempilo. Ngelixa iigram ezili-100 zomgubo omhlophe oqhelekileyo uqulethe i-1 gram yamafutha, umlinganiselo ofanayo womgubo we-almond uneegram ezili-12 ezimangalisayo. ⁶ ) ( ⁷ ).

Le ndawo yomgubo we-cereal iqulethe iiminerali ezibalulekileyo ezifana ne-magnesium, i-potassium, kunye ne-calcium. Ezi zondlo zibalulekile ekwakhiweni kwamathambo kunye nokuxinana, kwaye kukunceda ugcine ukwakheka kwamathambo okunempilo ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

Enye ikomityi yomgubo wealmondi ikwabonelela ngeegram ezingama-24 zeprotheyini, iigram ezili-14 zefiber yokutya, kunye ne-10 yeegram zenet carbs ( ¹¹ ).

# 4 inokukhusela kumhlaza

Uphononongo lubonise ukuba ukusetyenziswa rhoqo kwee-almonds kunye ne-derivatives yazo kunokunceda ukunciphisa umngcipheko wokuphuhlisa iintlobo ezithile zezifo, ezifana nomhlaza wekoloni.

Oku kungenxa yobuninzi be-antioxidants kunye ne-fiber kule nut, enceda ekulweni ne-radicals yamahhala, ukunciphisa umonakalo we-DNA, ukunciphisa ukuvuvukala kunye nokomeleza amajoni omzimba. ¹² ) ( ¹³ ).

# 5. Inokukhuthaza ukugaya okunempilo.

Ngokutsho kwezinye izifundo, uninzi lwabantu aludli ixabiso lemihla ngemihla elicetyiswayo (i-25 grams) yefiber yokutya. Oku kunqongophala kwezondlo ngoku kuthathwa ngokuba "yingxaki yempilo yoluntu" ( ¹⁴ ).

Ifayibha ibalulekile ekusebenzeni ngokufanelekileyo kwendlela yakho yesisu. Inceda ukugcina i-microflora yakho ilungelelene kwaye isempilweni, kwaye inceda ukunyakaza kwamathumbu, inceda inkqubo yendalo yomzimba wakho yokukhupha ityhefu ( ¹⁵ ).

Ukongeza iialmonds kunye nomgubo wealmond, zombini zityebile kwifayibha, ekutyeni kwakho yindlela elula nelula yokunyusa ukutya kwakho kwefayibha, ukunceda umzimba wakho ukuba usebenze kwimeko yawo elungileyo.

Iipancakes zeKeto kunye nezinye iimbono ezinkulu zesidlo sakusasa se-carb ephantsi

Ngegram nje enye ye-carbs ngesayizi nganye yokuphakela, ezi pancakes zeketo ziluncedo kucwangciso lwakho lokutya. Zimnandi, zirhabaxa, kwaye awuzukuba nexhala malunga nokubalwa kwe-carb okanye ukukhatyelwa ngaphandle kwe-ketosis.

Zi-keto-friendly, izondlo-ezixineneyo, kwaye ziya kuphembelela umzimba wakho ngeenzuzo ezimangalisayo. Ngexesha elizayo xa ufuna into emnandi kwisidlo sakusasa, yenza ibhetshi yezi keto crepes ezilula. Usenokuziva ngathi unedessert emnandi kwisidlo sakusasa.

Nokuba ungumntu omtsha okanye igqala kwisidlo se-keto, ngamanye amaxesha kunokuba nzima ukufumana inkuthazo ye-keto ekuphekeni, ngakumbi xa kuziwa kwisidlo sakusasa. Uninzi lweencwadi zokupheka ze-keto zithembele kakhulu kumaqanda ukupheka isidlo sakho sasekuseni esiphambili, okwenza kube lula ukudinwa ngokukhawuleza.

Ukuba uphupha i-muffins emnandi, i-pancakes emnandi, okanye i-flavour ethuthuzelayo ye-toast yesiFrentshi, khangela iinguqulelo ze-keto zezi zitya zingezantsi.

Ezi ndlela zokupheka ze-keto zisebenzisa i-carb ephantsi kunye nezinye iindlela ezingenaswekile eziza kukugcina ngaphakathi kwesibonelelo sakho se-carb yemihla ngemihla. Kwaye, zinencasa kangangokuba awuzukuphinda uphoswe ziinguqulelo zokuqala ze-carb obukade uzitya.

• Keto fluffy chocolate chip muffins.
• Iipancakes ezingcono kakhulu zeketo kwiplanethi.
• I-Keto cinnamon roll toast yesiFrentshi.

Keto crepes iiresiphi ezahlukeneyo

Ukuba uziva ngathi i-stevia okanye ezinye izimuncumuncu zendalo zomelele kakhulu kuwe, okanye ukuba awuyithandi incasa yayo, yongeza i-keto-friendly extract ye-vanilla kwincasa eswiti efihlakeleyo.

Ukuba ufuna ukwandisa umxholo wefiber kule recipe, yongeza kancinci ikhoba lepsyllium. Le ngqungquthela yefiber yendalo iboniswe ukuba inenzuzo kakhulu ekulawuleni uhlobo lwe-2 yeswekile kwaye iya kunceda ukugcina amathumbu akho enempilo kwaye esebenza ngokufanelekileyo ( ¹⁶ ).

Ngenguqulelo engenazo zobisi kwezi crepes, tshintsha ibhotolo okanye ighee ngeoyile yekhokhonathi. Kwakhona, ukuba awunayo Ubisi lweamangile kwipantry yakho, ungasebenzisa ezinye ubisi olusekelwe kwizityalo kunye nendlela yokuzilungiselela ngokulula ekhaya.

Eyona keto yomgubo wealmond crepes

Le recipe ephantsi ye-carb yindlela elula, engabizi keto yokutya kwasekuseni. Ezi crepes zomgubo we-almond azikhoziinkozo, azinaqanda, kwaye zilukhuni. Zinokunikwa ukutya okuthanda kakhulu okuswiti okanye okunencasa okanye izinto zokuthambisa.

• Ixesha elipheleleyo: I-15 minutos.
• Ukusebenza: Iipanekuku ezi-6.

Izithako

• Amaqanda ama-4 amakhulu.
• 1/4 indebe yobisi lwe-almond okanye ubisi olungenaswiti olukhethiweyo.
• 3/4 iikomityi zomgubo we-almond.
• 1 ityuwa encinci.
• 1 ithisipuni ye-stevia okanye i-ketogenic sweetener oyikhethayo.
• 2 amacephe ibhotolo okanye ighee.
• Ngokuzikhethela: Icephe eli-1 le-collagen kunye ne-3 yecephe ezongezelelweyo zobisi lwe-almond kunye ne-vanilla extract.

Imiyalelo

1. Yongeza amaqanda kunye nobisi kumxube, isitya esikhulu, okanye i-blender. Ukubetha ngomzuzu we-1 kude kube lula kwaye kube lula. Kancinci ufefe umgubo we-almond kunye netyuwa. Bekela ecaleni.
2. Preheat nonstick okanye ipani yepanekuku kwaye wongeze ibhotolo encinci, i-oyile yekhokhonathi, okanye isitshizi esingasitshisi. Beka ubushushu obuphakathi okanye obuphantsi.
3. Thela i-1/4 indebe ye-crepe batter kwi-skillet kwaye ugxobhoze ngobumnene uze ufumane imo yesetyhula. Pheka imizuzu eyi-1-2 kude kube yigolide. Yifake nge-spatula kwaye upheke omnye umzuzu. Ixesha elipheleleyo lokupheka liya kuxhomekeka ekubeni inkulu kangakanani kwaye inzima kangakanani i-crepe.
4. Yenza ukuzaliswa okumnandi nge-cream cream kunye namajikijolo, okanye wenze i-crepe ecocekileyo kunye ne-cream cream, ukhilimu omuncu, amaqanda, imifino, njl.
5. Khonza kwaye ujabulele.

Amanqaku

Iinyaniso zondlo zenzelwe i-crepes kuphela kwaye ungathatheli ingqalelo ukuzaliswa okanye ukutyunjwa okukhethayo.

Ukutya

• Ubungakanani besahlulo: Ipanekuku e-1.
• Iikhalori: 100.
• Amafutha: I-8 g.
• Iicarbohydrate: I-3 g.
• Ifayibha: I-2 g.
• Iprotein: I-5 g.

IPalabras iqhosha: keto umgubo wealmond crepes.