Keto fluffy waffles iresiphi

Xa ucinga ngeewaffles, mhlawumbi uyaphupha ngezo waffles zaseBelgian zigcwele itshokolethi chips, amaqunube, kunye namaqunube, kwaye zigalelwe ikhilimu enzima kunye nesiraphu yemaple.

Izithako ezisisiseko kwii-waffles eziqhelekileyo azifanelekanga ukutya kwe-ketogenic, ngaphandle kokukwazi ukutya amajikijolo ambalwa ngamaxesha. Ukuba uye waphoswa isidlo sakusasa esinjalo, le recipe iya kufika kwindawo.

Ngee-tweaks ezimbalwa kwizithako, kunye nokhetho oluthile oluhlakaniphile lwe-toppings, unokwenza isidlo sakusasa okanye i-brunch obuphupha ngayo ngelixa ugcina i-carb count down.

I-Keto waffles inokwenzeka, uya kubona ukuba kunjalo.

Uyenza njani i-keto waffles

Ezi waffles zekhabhu ephantsi kulula ukuzenza. Ziyiswekile, iinkozo kunye negluten, zigcwele incasa yemaple yakudala, kwaye zilungele batch cook y kukunceda ekulungiseleleni ukutya. Uyakonwabela bonke ubuntofontofo beewaffles ezithambileyo, kodwa ngaphandle kweecarbohydrates ezongeziweyo ezinokukukhupha ebhokisini. ketosis.

Le recipe ye-waffle ithatha nje imizuzu emihlanu yexesha lokulungiselela kunye nemizuzu emihlanu yexesha lokupheka. Kwaye ukuba ujonga ulwazi lwezondlo olungezantsi, uya kubona ukuba ziqulathe kuphela i-2 grams ye-net carbs nganye.

Izithako eziphambili kule recipe ye-waffle ziquka:

• Umgubo wealmond.
• Umgubo wekhokhonathi.
• Amaqanda.
• Butter.
• Isodium bicarbonate.
• Umgubo wokubhaka.
• Ubisi olukhethileyo (njenge Ubisi lweamangile o ubisi lwekhokhonathi).

Uya kudinga umxube kunye nomenzi wewaffle, oqatywe ngeoyile yekhokhonathi okanye isitshizi sokupheka ngaphambi kokuba uyisebenzise.

Ukuba awunayo i-waffle iron okanye i-waffle maker yaseBelgium, ungasebenzisa le recipe ukwenza i-carb pancakes.

Kule recipe ye-waffle ye-keto, umxube womgubo we-coconut kunye nomgubo we-almond usetyenziswa. Ngamnye wabo uphantsi kwi-carbohydrates xa kuthelekiswa nomgubo wengqolowa oqhelekileyo kwaye unikezela ngenani leenzuzo zempilo.

Izibonelelo zomgubo we-almond

Umgubo we-almond, owenziwe ngokucokisekileyo iialmondi, uyamangalisa Keto-friendly endaweni yomgubo wemveli.

Ungayisebenzisa kwiindlela ezininzi zokupheka ezibandakanya iikuki, iikeyiki, kunye neemuffins. Ukuba ixabiso lengxowa yomgubo we-almond libonakala liphezulu kuwe, isisombululo esinexabiso elisebenzayo kukuthenga ii-almonds ngobuninzi kwaye uzigaye ngokwakho kwiprosesa yokutya.

Iialmonds azibizi kakhulu xa zithelekiswa nezinye iintlobo zamandongomane, kwaye unokuzifumana phantse kuzo zonke iivenkile ezinkulu kunye namakhonkco okutya amakhulu.

I-28 grams / 1 ounce yomgubo we-almond iqulethe i-6,3 grams yeprotheyini, i-0,4 grams yefiber yokutya kunye ne-30,2 grams yamafutha ( ¹ ).

Iialmonds zikwatyebile kwivithamin E, enceda ekuphuculeni impilo yolusu ngokomeleza iindonga ze-capillary kunye nokwandisa ukufuma kunye nokunwebeka ( ² ).

Iialmond zineenzuzo ezininzi zempilo, kubandakanya:

• Ziyimithombo etyebileyo ye-monounsaturated fatty acids kunye ne-antioxidants, ezinceda ukuphucula impilo yentliziyo ( ³ ) ( ⁴ ).
• Iialmond zinokunceda ukunciphisa ukuvuvukala kunye noxinzelelo lwe-oxidative ( ⁵ ).
• Iialmond zizityebi kwi-calcium, i-potassium, i-phosphorus kunye ne-magnesium. Ezi ziminerali zidlala indima ebalulekileyo kwimisebenzi yomzimba efana ne-blood clotting, i-hormone secretion, uxinzelelo lwegazi, kunye nempilo yamathambo kunye nezinyo ( ⁶ ).
• Ibhalansi yeprotheyini, iicarbohydrates, amafutha, kunye nefayibha kwialmonds lolona khetho lubalaseleyo lokungabinazinkozo kwabo baxhathisayo kwi-insulin okanye abaneengxaki zolawulo lweswekile yegazi ( ⁷ ).

Iinzuzo zomgubo wekhokhonathi

Njengomgubo we-almond, i-coconut yindawo enkulu ye-carb ephantsi yokupheka kwe-keto. Ngumgubo oshinyene ngendlela emangalisayo, ke ukuba lixesha lakho lokuqala ukuwusebenzisa, ungothuki xa ubona inani elikhulu ngokungaqhelekanga lamaqanda kwiresiphi enye, ngamanye amaxesha 4-6.

Umgubo weKhokhonathi uqhele ukusetyenziswa kwiikeyiki, iimuffins, kunye nezinye izimuncumuncu ngenxa yokuba unomzimba othambileyo nothambileyo ngendlela emangalisayo. Ikwayenye yezona zinto zisetyenziswa kakhulu umgubo kwipaleo kunye neeresiphi ezisezantsi zekhabhohayidrethi njengolunye umgubo ngaphandle kweesiriyeli kunye nexabiso layo lesondlo.

Amacephe amabini omgubo wekhokhonathi aqulethe i-9 grams ye-carbohydrates, i-1,5 grams yefiber, i-3 grams yamafutha, kunye ne-3,2 grams yeprotheyini.

Umgubo weKhokhonathi wenziwa ngenyama yekhokhonathi, kwaye yimveliso yesigaba sokwenziwa kobisi lwekhokhonathi. Unokwenza umgubo wekhokhonathi owenziwe ekhaya ngokukhuhla i-pulp yekhokhonathi kwaye emva koko uyixube kwiprosesa yokutya.

I-coconut yindawo yamandla esondlo ebonelela ngeenzuzo ezininzi zempilo:

• Iqulethe i-manganese, iminerali engagcini nje ukuxhasa ukuveliswa kwezicubu zethambo, kodwa inokukhuthaza ukukhuselwa koxinzelelo lwe-oxidative ( ⁸ ) ( ⁹ ).
• I-coconut ityebile kwi-MCT acids (i-medium chain triglycerides), uhlobo lwe-fatty acid efakwe ngokukhawuleza kwaye ithintele ukugaya ukukunika amandla ngokukhawuleza. Ii-MCTs zisisiseko phakathi kwabalandeli bokutya kwe-keto, kwaye izifundo zibonise ukuba zinokuphucula amandla obuchopho kwi-Alzheimer's disease. ¹⁰ ) ( ¹¹ ).
• Ikhokhonathi ngumthombo olungileyo wentsimbi kunye nobhedu. Ezi minerali zinceda ukukhusela i-anemia kunye nokukhuthaza ukusebenza kakuhle komzimba, ukwakheka kwamathambo, kunye nophuhliso lwe-neurological. ¹² ) ( ¹³ ).
• Esi siqhamo esiqinileyo sinika isahlulo esihle sefiber e-soluble kunye ne-insoluble, enokunceda ukulinganisela amanqanaba e-cholesterol ( ¹⁴ ).

Ngaba ufuna izizathu ezingakumbi zokubandakanya umgubo wekhokhonathi kwisicwangciso sakho sokutya se-keto? Funda ngakumbi ngalo mthombo wamandla ongakholelekiyo kwi Isikhokelo somgubo wekhokhonathi  .

Khetha isweetener

I-Ketogenic diet sweeteners kufuneka ibe yi-carb ephantsi kunye neswekile. Iindaba ezimnandi zezokuba kusekho izinto ezininzi onokukhetha kuzo ukwanelisa izinyo lakho elimnandi kunye nokubonelela ngezibonelelo zempilo.

Stevia ngokungathandabuzekiyo yenye yezona zinto zikhethwa kakhulu kwihlabathi le-ketogenic. Kulula ukuyifumana kwaye iqhele ukusetyenziswa njenge-sweetener kungekuphela kwi-snacks ye-keto, kodwa nakwezinye iindidi zokunyanga okunempilo ngokunjalo.

Xa ukhetha olu khetho lusekelwe kwisityalo, zama ukuya kuhlobo olukrwada, olungalungiswanga. Iigram ezimbini ze-stevia zine-index ye-glycemic ye-1 kwi-250, eyenza ibe yenye yezona zinto zilungileyo ze-ketogenic sweeteners. ¹⁵ ).

Ukufumana ulwazi oluthe kratya malunga nezona zimnandi ze-ketogenic, jonga esi sikhokelo esipheleleyo ezona zimuncumuncu ze-keto zingcono kunye nezinye iindlela zeswekile.

Olunye ukhetho lwesidlo sakusasa se-carb ephantsi

Nokuba yeyiphi na i-sweetener oyisebenzisayo, iintsasa zakho zempelaveki azisoze zifane nezi keto waffles. Azinamaqanda maninzi, zikwakhrisimesi nangaphandle kwaye zithambile kwaye zibe mushy ngaphakathi.

Ukufumana eminye imibono yesidlo sakusasa se-keto ukugqiba i-brunch yakho, jonga ezi zokupheka:

• Ukukhanya okuFluffy okuPhantsi kweKhabhinethi yeKuki yeDough Blondies.
• I-Triple Chocolate Breakfast Breakfast Shake.
• Iidonathi zetshokolethi yeKeto.

Keto waffles fluffy

Ungaphoswa sisidlo sakusasa sangeCawe esineewaffles zeketo zikhaphukhaphu nezithambileyo, zizityebi ngencasa kunye neekhabhu ezisezantsi.

• Ixesha lokulungiselela: I-5 minutos.
• Ixesha lokupheka: I-5 minutos.
• Ixesha elipheleleyo: I-10 minutos.
• Ukusebenza: ezisibhozo 10 cm / 4 "waffles.
• Udidi: Isidlo sakusasa.
• Ikhitshi: eMelika.

Izithako

• 1 1/2 indebe yomgubo we-almond.
• Iipunipoli ezi-2 zomgubo wekhokhonathi.
• 1/2 ithisipuni yokubhaka powder.
• 1 ithisipuni yesoda yokubhaka.
• Amaqanda ama-2 amakhulu.
• 1 isipuni se-maple extract.
• Iipunipoli ezi-2 ze-stevia okanye i-calorie-free sweetener ozikhethelayo.
• I-2 tablespoons ibhotela encibilikile.
• 1 1/4 ikomityi yobisi oyithandayo.

Imiyalelo

1. Yongeza zonke izithako kwisitya esikhulu. Hlanganisa kakuhle nge-spatula okanye umxube kude kube lula. Vumela inhlama iphumle imizuzu emi-5.
2. Preheat i-waffle iron yakho kwaye utshize ngesitshizi esingatshiyo, ibhotolo, okanye ioyile yekhokhonathi.
3. Galela i-batter kwintsimbi ye-waffle kwaye upheke i-3-4 imizuzu de ibe yigolide yegolide kwicala ngalinye. Zibeke ehovini ukuze ziqhume ngelixa upheka ezinye ii-waffles.

Iingcamango zokunxiba iiwaffles ze-keto

Unako ukongeza iiwaffles zakho ngebhotolo yealmond yasekhaya okanye ibhotolo ye-macadamia nut. Ungongeza kwakhona umaleko wetshizi yekhrimu kunye namaqunube, okanye usebenzise ikhrimu yekhokhonathi ukwenza ikhrimu eyenziwe ekhaya engenazo ubisi.

Unokuthenga isiraphu yeemaple engenaswekile okanye ezinye kwi-intanethi iisyrups ketogenic ukuhombisa iiwaffles zeketo. Qiniseka nje ukuba ufunda uluhlu lwezithako. Ukuba upheka ibhetshi kwaye ukhenkceke ezi waffles, vele uzifake kwi-toaster ukuze udibanise kwaye ufudumeze kwaye zilungele ukuzonwabela.

Ukutya

• Ubungakanani besahlulo: I-waffle e-1
• Iikhalori: 150.
• Amafutha: I-13 g.
• Iicarbohydrates: Iikhabhohayidrethi inetha: 2 g.
• Iprotein: I-6 g.

IPalabras iqhosha: iiwaffles ze keto.