Iipancakes ezingcono kakhulu kwi-recipe yeplanethi

Kukho amakhulu ee-keto pancake zokupheka. Kodwa bambalwa abambalwa abalinganisa i-fluffy, i-velvety texture yeepancakes zendabuko.

Le yakudala yaseMelika sesona sidlo sakusasa sikwi-low-carb esifanelekileyo kusasa ngempelaveki eyonqenayo okanye isimuncumuncu sosuku lweveki okanye unyango. Kwaye ngelixa ii-pancakes zendabuko zinokukushiya kwi-coma evela kwiswekile yegazi, ezi zi-keto-friendly, i-pancakes ezingenashukela ziya kukugcina unelisekile iiyure kwaye incasa efana neyonyani.

Ukuba uyawathanda amaqebengwana, lixesha lokuba ubambe umxube, uqhekeze amaqanda, kwaye wenze le resiphi ngoko nangoko. Ezi pancakes zimnandi kwaye zingena ngokugqibeleleyo kwisicwangciso sakho sokutya se-keto.

Izithako eziphambili kule recipe ye-pancake ye-carb ephantsi zezi:

• Umgubo wealmond.
• Umgubo weKhokhonathi
• UStevia.

Uzenza njani iiPancake ezilungele iKeto

Kwisidlo se-ketogenic, kufuneka uphelise iipancakes zesiko ngenxa yezizathu ezibini:

Eyokuqala kukuba ziqulethe umgubo kunye nesalathisi esiphezulu se-glycemic. Kwaye okwesibini kuba zihlala zigutyungelwe kwi-syrups ephezulu yeswekile kunye nezinye izinto ezimnandi.

Nangona umgubo omhlophe ongenanto wenza ipanekuku ethambileyo, ikomityi enye ineegram ezingama-94 zecarbohydrates ( ¹ ).

Kwaye ukuba wongeza eso sithuba seepancakes ngesiraphu yemaple kunye nekhrimu, wongeza enye i-20 grams kwisibalo sakho sekhabhu. ² ) ( ³ ).

Nantsi indlela onokuthi unqumle ngayo i-carbs yakho ngokumangalisayo: Tshintshela umgubo omhlophe we-almond kunye nomgubo wekhokhonathi, emva koko uye kwi-carb ephantsi.

Amanyathelo okwenza ezona pancakes zisezantsi kakhulu

Ezi Pancake zeCoconut Almond Flour yiresiphi elula kakhulu.

Ukuqala, qokelela izithako ezomileyo, xuba umgubo wekhokhonathi, umgubo wealmond, i powder yokubhaka kunye ne-stevia kwisitya esikhulu.

Yongeza izithako ezimanzi, amaqanda, nobisi, kwaye ugxobhoze de zonke izithako zigudiswe kwaye zixutywe. Gcoba ibhotolo okanye i-oyile yekhokhonathi enkulu, ubeke phezu kobushushu obuphakathi.

Kancinci uthele i-pancake batter kwi-skillet eshushu kwaye upheke imizuzu emi-3-5. Nje ukuba amaqamza omoya amancinci avele ngaphezulu kweepancakes, ziphethule. Xa omabini amacala ephekiwe, alungele ukuphaka.

Iingcebiso kunye namaqhinga ale Recipe yeKeto Pancake

Nasi isizathu sokuba uya kuzithanda ezi keto pancakes: Zifana nokuthungwa "kwii-pancakes eziqhelekileyo."

Nangona ezinye iiresiphi ze-paleo okanye ze-keto zinokungcamla njengeqanda okanye zome kakhulu okanye zifume kakhulu, le ntlama iphumela kwisimo esimnandi esifana nesilindeleyo kwi-pancake. Kwaye okwangoku, ukuba ujonga iinyani zesondlo, uya kubona ukuba ziqulathe kuphela iigram ezi-2 zenetha ye-carbs ngokukhonza.

Ukwenza ezi pancakes zibe yeyona nto ibhetele owakhe wazama ngayo, keto okanye hayi, zama la macebiso kunye nokwahluka kweeresiphi.

Ukwahluka kweRecipe: Nika iiPancake zakho zeCarb ezisezantsi ukuba zichukumise wena

Ngaba uyafuna ukunika le resiphi ukubamba okukodwa? Nazi ezinye iimbono zokwenza le recipe ibe yeyakho:

• Bakhonze ngayo nantoni na oyifunayo: Ezi pancakes zihanjiswa kakuhle ngebhotolo ye-nut, ibhotolo ye-almond, okanye amaqunube amatsha kunye nekhrimu. Ungazama isiraphu engenaswekile, ibhotolo enyibilikisiweyo, okanye keto cream cheese frosting. Ipeanut butter Kumnandi, kodwa khumbula ukuba kukho izizathu ezimbalwa zokuba kutheni kungcono ukutshintshela ezinye iibhotela.
• Banike ukonyusa iprotheyini: Ukuze ufumane intwana yeprotheyini, zama ukongeza iskophu yewhey protein powder.
• Zama iincasa ezahlukeneyo: Yongeza amathontsi ambalwa e-vanilla extract, yongeza iitshiphusi zetshokholethi, okanye wongeze amaqunube amatsha kwintlama yepanekuku.
• Ziguqule zibe ziiwaffles: Ungasebenzisa ngokulula le recipe ukwenza i-waffles. Ngokulula ugalela i-batter kwintsimbi ye-waffle endaweni yokuwapheka kwi-griddle okanye kwi-pancake pan.
• Yongeza idosi eyongezelelweyo yamafutha asempilweni: Yongeza amacephe ambalwa e-cream enyibilikisiweyo yamasi ukwenza i-pancakes ye-cream cheese, okanye udibanise isiqingatha se-avocado kwi-batter ukuze wenze i-creamy texture eyongezelelweyo.
• Zenze zibe tastier: Ukwenza i-pancake enencasa ngakumbi, unokuphelisa i-carb sweetener ephantsi.

Iipancakes eziphantsi zeCarb FAQs

Ukuba eli lixesha lakho lokuqala ukwenza i-keto pancakes, unokuba nemibuzo embalwa. Landela ezi ngcebiso ukuze uqiniseke ukuba inkqubo yakho yokwenza i-pancake iyimpumelelo.

• Ngaba ezi papanekuku zingenziwa simahla? Ewe. Ukuze ube nobisi-free, sebenzisa ubisi lwekhokhonathi o Ubisi lweamangile endaweni yobisi lobisi okanye i-heavy cream kunye ne-coconut oil endaweni yebhotolo.
• Zingaphi iipanekuku ezenza le resiphi? Le recipe yenza i-pancakes ezilishumi elinesibini, malunga ne-intshi ezi-7,5 / 3 cm ububanzi.
• Ngaba amaqanda amhlophe anokusetyenziswa endaweni yamaqanda apheleleyo kule recipe? I-pancakes engcono kakhulu, ukusebenzisa nje abamhlophe beqanda akukhuthazwa njengoko kuya kunciphisa umxholo weoli we-recipe kunye nokuchaphazela kakubi ukuthungwa.
• Ngaba le ntlama ingasetyenziselwa ukwenza okunye ukutya kwesidlo sakusasa se-ketogenic? Ungasebenzisa le recipe ukwenza i-waffles, kodwa awukwazi ukuyisebenzisa ukwenza okunye ukutya, njenge-muffins okanye i-crepes.

IiNzuzo zeMpilo ezi-3 zezi Pancake zeKetogenic

Awunakusetyenziselwa ukuba i-pancakes ilungile kuwe, kodwa le recipe ineenzuzo ezininzi ezinempilo.

# 1: Umgubo wealmond kunye ne-stevia unokulinganisa amanqanaba eswekile yegazi

Ukusebenzisa umgubo we-almond endaweni yomgubo oqhelekileyo kule recipe yehlisa umxholo we-carbohydrate, iindaba ezimnandi kumanqanaba akho eswekile yegazi. Kodwa zimbini izithako ngokukodwa, iialmonds kunye ne-stevia, ezilunge ngakumbi ekugcineni amanqanaba eswekile yegazi.

Iialmond zingumthombo omkhulu we-magnesium, iminerali enokunceda ukulawula iswekile yegazi kunye ne-insulin ( ⁴ ). Ngapha koko, olunye uphononongo lubonise ukuba uhlobo lwe-2 yesifo seswekile luye lwafumana ukuphuculwa kobuntununtunu be-insulin kunye nolawulo lwe-glucose xa longezwa nge-magnesium. ⁵ ).

I-Stevia inexabiso eliphantsi isalathiso se-glycemic index, ngoko ayiyi kwandisa amanqanaba akho eglucose. Le ndawo yeswekile eswiti ikwanciphisa umxholo weswekile kwiipancakes zakho.

# 2: umgubo we-almond unokunceda ukunciphisa iminqweno

Ezi keto pancakes ezilula zilayishwe ngeprotheyini kwaye ziqulethe i-5 grams yeprotheni nge-pancake nganye. Iprotheyini iyaziwa njengeyona macronutrient yanelisayo, ngoko ke ukutshintsha umlinganiselo wecarbohydrates ukuya kwiprotheni kule recipe kuthetha ukuba uya kuziva ugcwele ixesha elide. ⁶ ).

Iprotheyini ayikuphela kwesizathu sokuba ezi pancakes zithintele umdla wakho wokutya. I-almonds, enye yezithako eziphambili kule recipe, ibonakaliswe ukunciphisa indlala. Uphando lubonisa ukuba ukutya ii-almonds kunciphisa umnqweno wokutya, okwenza ukuba ibe yinto enempilo kwaye enqwenelekayo yokutya ( ⁷ ).

Ekubeni i-almonds iyona kuphela isithako kumgubo we-almond, oyeyona nto iphambili kule pancakes, le recipe inokunciphisa iminqweno yakho kwiiyure emva kokutya.

# 3: Amaqanda anokuthi athobe umngcipheko wakho wesifo sentliziyo

Amaqanda kudala efumana i-rap embi kuluntu lwezempilo. Oku kwakubangelwa ikakhulu kumxholo we<em>cholesterol, ekucingelwa ukuba ubangela isifo sentliziyo.

Nangona kunjalo, uphando olutsha alubonisi ukulungelelaniswa phakathi kokusetyenziswa kweqanda kunye nesifo senhliziyo okanye ukubetha ( ⁸ ). Enyanisweni, kwizifundo kubantu abanesifo sikashukela sohlobo lwe-2, ukutya okuneprotheyini ephezulu, ukutya okuphantsi kwe-carbohydrate okubandakanya amaqanda kuncede ukuphucula iswekile yegazi kunye namanqanaba e-lipid, zombini i-biomarkers yesifo senhliziyo ( ⁹ ) ( ¹⁰ ).

Ukuba utya amaqanda asimahla okanye amaqanda e-omega-3, kwiinkukhu ezityiswe ioyile yentlanzi okanye izongezo zeflakisi, umngcipheko wakho wesifo sentliziyo unokuncipha ngakumbi. ¹¹ ).

Yonwabela keto pancakes kwi-low carb brunch

Iiresiphi ezinencasa ephantsi efana nale zenza ukuba ukulandela ukutya kwe-keto kube lula kwaye kungabinaxinzelelo. Ukuba ujonge ukusingatha i-brunch emnandi yempelaveki, awudingi kukhawulelwa ekukhonzeni inyama kunye namaqanda. Unokwenza ipani egcwele ngokupheleleyo yeepancakes, igcwaliswe nge-stevia-sweetened low carb syrups, amaqunube amatsha, kunye nokuba keto cream cream.

Ngexesha elizayo xa loo minqweno ye-pancake ibetha, akuyi kufuneka uyeke ukutya kwakho kwe-carb ephantsi ukuze ufumane iipanekuku eziqhelekileyo. Zama ezi pancakes kwaye uya kuwubona umahluko.

Iipancakes zeKeto

Ayinaswekile, ayinagluten kwaye isezantsi kwiicarbohydrates. Ezi zezona pancakes zeketo ze-carb ephantsi okanye i-keto diet. Yenziwe ngomgubo we-almond kunye nomgubo wekhokhonathi kwaye ifakwe isiraphu engenaswekile, baya kungcamla njengeyona ipakekuku yeketo emhlabeni.

• Ixesha lokulungiselela: I-5 minutos.
• Ixesha lokupheka: I-10 minutos.
• Ixesha elipheleleyo: I-15 minutos.
• Ukusebenza: Iipancakes ezili-10.

Izithako

• 1 ikomityi yomgubo we-almond.
• 1 icephe lomgubo wekhokhonathi.
• Amaqanda ama-3
• ⅓ ikomityi yobisi olungenaswekile ozikhethele yona.
• 1 ½ ithispoon umgubo wokubhaka.
• 1 isipuni se-stevia.
• ½ itispuni yesinamoni (ukhetho).
• Ibhotolo okanye isitshizi esingabambekiyo sokuthambisa ipani.

Imiyalelo

1. Hlanganisa zonke izithako kwisitya esikhulu. Masime imizuzu emi-5.
2. Preheat an nonstick skillet enkulu phezu ubushushu eliphakathi-low kwaye utshize ngebhotolo okanye nonstick spray.
3. Galela i-¼ yekomityi ye-pancake batter kwi-skillet kwaye upheke imizuzu emi-2-3 kwicala ngalinye de ibe yigolide.
4. Khonza nge isiraphu yemaple, ibhotolo, okanye ibhotolo yekhokhonathi engenaswekile.

Ukutya

• Ubungakanani besahlulo: Ipanekuku e-1.
• Iikhalori: 96.
• Amafutha: I-8 g.
• Iicarbohydrate: 3 g (2 g inetha).
• Ifayibha: I-1 g.
• Iprotein: I-5 g.

IPalabras iqhosha: iipanekuku ze keto.