Iresiphi yesinkwa se-Keto eyenziwe ngezithako ezilula

Uma ulandela a Ukudla kwe-ketogenic, ungase ucabange ukuthi isinkwa siphelile ekudleni kwakho.

Ucezu olulodwa lwesinkwa esimhlophe luqukethe amagremu ayi-15 wama-carbohydrate aphelele futhi cishe awekho i-fiber ( ¹ ). Ngisho nesinkwa sikakolweni, nakuba sinamaprotheni amaningi kanye nefayibha, sakhiwe ama-carbohydrates angu-67%. ² ). Ekudleni kwe-ketogenic, ama-carbohydrate ngokuvamile ahlanganisa kuphela ama-5-10% engqikithi yamakholori. Kubantu abaningi, lokho kungama-20 kuya ku-50 amagremu ngosuku. Amafutha namaprotheni kufanele enze u-70-80% kanye no-20-25% wengqikithi yamakholori, ngokulandelanayo.

Ngamanye amazwi, isangweji elilodwa, elinezingcezu ezimbili zesinkwa esimhlophe, lizoqeda wonke ama-carbohydrate ongawadla ngosuku olulodwa.

Uma uzama ukugcina isibalo sakho se-carb siphansi, isinkwa esivamile esithengwe esitolo asisekho ekudleni kwakho. Kodwa-ke, ngokunye ufulawa ongenayo i-gluten njengofulawa kakhukhunathi nofulawa we-alimondi usuthandwa kakhulu, kunezinhlobo eziningi zokupheka zesinkwa se-carb ephansi ezitholakalayo.

Lesi sinkwa se-keto sine-carb ephansi futhi sigcwele amafutha anempilo. Ngamagremu angu-5 nje wama-carbs anetha ucezu ngalunye, izithako eziyisikhombisa, namagremu angu-7 wamaprotheni, le recipe izokwanelisa noma yikuphi ukulangazelela kwe-carb ngenkathi ikugcine usohambeni. ketosis.

Okudingayo ukwenza isinkwa se-keto kafulawa we-alimondi

Izindlela zokupheka eziningi ze-keto noma ze-paleo ziqukethe izithako ezihlukahlukene okunzima ukuzithola, njenge-psyllium husk powder noma i-flaxseed powder. Ngenhlanhla yakho, le recipe iqukethe izithako ezilandelayo ezitholakala kalula:

• Amafutha e-Avocado (Ungafaka esikhundleni samafutha omnqumo).
• Ufulawa we-alimondi.
• Amaqanda amakhulu.
• Usawoti wasolwandle wase-Himalayan.
• Iphawuda wokubhaka.
• Imbewu yepoppy.

Uzodinga futhi i-mixer yesandla, iphepha elivimbela amafutha, nepani lesinkwa. Iprosesa yokudla ayidingeki.

Izinzuzo zokubhaka ngofulawa we-almond

Ufulawa we-alimondi uyisithako okufanele wonke umbhaki we-keto abe naso esitokweni ekhishini labo. Idume ngendlela emangalisayo ekuphekeni kwe-gluten-free kanye ne-ketogenic ngenxa yokuguquguquka kwayo. Ungayisebenzisa ezinhlobonhlobo zokupheka ze-keto, kufaka phakathi amabhisikidi, inhlama yekhekhe futhi ngisho ikhekhe lokuzalwa .

Okuwukuphela kwesithako kufulawa we-alimondi ama-alimondi aphelele, agaywe ngaphandle kwesikhumba sangaphandle. Inkomishi eyodwa iqukethe amagremu angu-24 wamaprotheni, amagremu angu-56 amafutha, namagremu angu-12 efayibha ( ³ ). Futhi ingumthombo omkhulu we-calcium, ithusi, i-magnesium nensimbi. Inkomishi eyodwa iqukethe amaphesenti angama-24 wamanani akho ansuku zonke e-iron, ukuntuleka komsoco okuvame kakhulu kanye nokuntuleka kwakho okuyimbangela enkulu ye-anemia ( ⁴ ).

Ngenxa yokuqukethwe okuphezulu kwe-fiber namafutha anempilo, ama-alimondi akholelwa ukuthi azuzisa impilo yenhliziyo futhi anciphise ingozi yesifo sikashukela. Basiza futhi ukwehlisa ukuvuvukala kanye nengcindezi ye-oxidative ( ⁵ ).

Izinzuzo zezempilo zamafutha kakotapheya

Ukotapheya wodwa izithelo ongakujabulela ngobuningi ekudleni kwe-ketogenic. Ukwatapheya ugcwele i-fiber yokudla, i-potassium, ne-magnesium. Futhi aqukethe amavithamini A, C, E, K, no-B. Kwezinye izifundo, ukwatapheya uboniswe ukusekela impilo yenhliziyo nemithambo yegazi, ukulawula isisindo, nokuguga okunempilo ( ⁶ ).

Ukwatapheya wakhiwe ngamafutha angama-71% e-monounsaturated, 13% ama-polyunsaturated fatty acids, kanye no-16% amafutha agcwele. ⁷ ).

Amafutha kakotapheya angenye yezinsiza zemvelo ezimbalwa ezitholakala ku-compound beta-sitosterol. I-Beta-sitosterol iyi-phytosterol ekhonjiswe ukuthi ivimbela ukuhlukana kwamaseli omdlavuza ( ⁸ ).

Enye yezinzuzo eziphawulekayo zokwengeza amafutha kakotapheya ezitsheni ezahlukene yikhono layo lokwandisa ukumuncwa kwezinye izakhi. Ukwengezwa kwamafutha, ikakhulukazi amafutha kakotapheya, kuthuthukisa futhi kwandisa ukumuncwa kwama-carotenoids, ama-antioxidants abalulekile, kokunye ukudla ( ⁹ ).

Inothi Leresiphi: Uma ungawatholi amafutha kakotapheya esitolo segrosa yangakini, amafutha omnqumo azosebenza kahle futhi aqukethe umthamo onempilo wamafutha. Ukuvumelana kwenhlama kufanele kufane noma ngabe usebenzisa amafutha omnqumo noma amafutha we-avocado.

Izinzuzo zezempilo zamaqanda

Lesi sinkwa se-keto siqukethe amaqanda amahlanu amakhulu esinkwa esisodwa. Amaqanda anenani eliphansi lama-calorie ratios kanye nokuminyana kwezakhamzimba kunoma yikuphi ukudla ( ¹⁰ ). Ziwumthombo omkhulu wamaprotheni, amafutha kanye nama-micronutrients azuzisa impilo yakho. Iqanda elikhulu linama-calories angu-71 kuphela futhi linamaprotheni angaphezu kuka-6 amagremu kanye negremu elilodwa lamafutha. Iwumthombo omuhle kavithamini A, riboflavin, uvithamini B12, phosphorus, neselenium ( ¹¹ ).

Amaqanda ake athola i-rap embi ngokuba ne-cholesterol ephezulu. Lokhu kwaholela ekutheni abantu abaningi badle okumhlophe kweqanda kuphela, nakuba isikhuphasha seqanda sinomsoco omningi. Ucwaningo olusha lubonisa ukuthi amaqanda anyusa i-cholesterol enhle (HDL), hhayi i-cholesterol embi ( ¹² ). Ngaphezu kwalokho, isayensi ibonise ukuthi amaqanda awahlobene nokuthuthukiswa kwesifo senhliziyo ( ¹³ ).

Izikhupha zamaqanda nabamhlophe zigcwele ama-antioxidants. Amaprotheni amaningi amaqanda, njenge-ovalbumin, i-ovotransferrin, ne-phosvitin, nama-egg lipids, njenge-phospholipids, anezakhiwo zokulwa ne-antioxidant [¹⁴].

Iresiphi engcono kakhulu yesinkwa se-keto

Ngokuzayo uma ulangazelela isinkwa esisanda kubhakwa, zama le recipe. Kuthatha cishe imizuzu eyi-10 yesikhathi sokulungiselela kanye nemizuzu engama-40 ukubhaka, noma kuze kube uqweqwe lunsundu ngokusagolide. Ngokuvamile, ungayilungiselela ngesikhathi esiphelele semizuzu engu-50.

Lesi sinkwa esingenayo i-gluten singajatshulelwa ngesidlo sasekuseni, sasemini noma sakusihlwa. Sika futhi usiphake ngebhotela elincibilikisiwe, ulithose ngakusasa ekuseni ngesinkwa esithosiwe sesiFulentshi, noma ugcwalise ngesaumoni ebhemayo kanye noshizi okhilimu ukuze uthole inketho yesidlo sasemini esine-carb ephansi. Uma unokusalile, vele umboze futhi ukugcine izinsuku ezinhlanu.

Isinkwa se-alimondi ye-keto

Awudingi ukusika isinkwa ngenkathi udla i-keto. Le recipe yesinkwa se-keto iyindlela enhle yokugcwalisa, kodwa qiniseka ukuthi uhlala ku-ketosis.

• Isikhathi Ukupheka: Amaminithi we-40.
• Isikhathi esiphelele: Amaminithi we-40.
• Rendimiento: 1 ibha (cishe izingcezu eziyi-14).
• Isigaba: Abaqalayo
• Igumbi lasekhishini: American.

Izithako

• 2 izinkomishi zikafulawa we-alimondi ocolile, ama-alimondi a-blanched.
• 2 amathisipuni of baking powder.
• 1/2 isipuni sikasawoti omuhle we-Himalayan.
• 1/2 indebe yamafutha omnqumo noma uwoyela we-avocado.
• 1/2 indebe yamanzi ahlungiwe.
• Amaqanda ama-5 amakhulu.
• 1 isipuni sembewu ye-poppy.

Imiyalo

Uzodinga i-mixer yesandla, ipani lesinkwa, nephepha elingangenwa amafutha..

1. Shisisa ihhavini ukuya ku-205º C / 400º F. Vala ipani lesinkwa ngephepha elingangenwa amafutha.
2. Esigodini esikhulu, hlanganisa ufulawa we-almond, i-baking powder, nosawoti.
3. Ngenkathi usahlanganisa, gcoba amafutha kakotapheya kuze kube yinhlama ephukayo. Yenza umgodi noma umgodi omncane enhlama.
4. Vula amaqanda emthonjeni. Faka amanzi bese ushaya yonke into ndawonye, ​​wenze iziyingi ezincane nge-mixer yakho emaqandeni aze abe phuzi futhi abe namagwebu. Bese uqala ukwenza imibuthano emikhulu ukuze ufake ingxube kafulawa we-alimondi. Qhubeka uxuba kanje kuze kubukeke njengenhlama yama-pancake. Ithambile, ilula futhi iwugqinsi.
5. Thela ingxube epanini lesinkwa, sebenzisa i-spatula ukwengeza konke. Fafaza imbewu ye-poppy phezulu. Bhaka imizuzu engu-40 ku-rack ephakathi. Kuzoba nzima ukuthinta, kuphakanyiswe futhi kube golide uma kwenziwa.
6. Yikhiphe kuhhavini uyiyeke iphumule imizuzu engu-30 ukuze iphole. Bese unmold futhi uthathe tincetu.
7. Gcina esitsheni esingangenisi umoya efrijini kuze kube yizinsuku ezi-5.

Ukudla okunomsoco

• Usayizi wengxenye: ingxenye ngayinye.
• Amakhalori: 227.
• Amafutha: I-21 g.
• Ama-carbohydrate: I-4 g.
• Isikhunta: I-2 g.
• Amaprotheni: I-7 g.

I-Palabras clave: isinkwa se-alimondi ye-keto.