Iresiphi ewukhilimu ophehliwe we-keto ewugqinsi futhi ecebile

Ukhilimu ophehliwe ketogenic cishe kuhle kakhulu ukuba yiqiniso uma kuziwa kuma-dessert kanye Ukudla kwe-ketogenic. Idinga izithako ezimbili kuphela, kodwa ungayifihla ngezindlela ezingapheli. Icebile futhi ngamafutha anempilo (azokusiza ukuthi uhlale kuwo ketosis) futhi kuthatha imizuzu engaphansi kwemihlanu ukulungiselela.

I-Keto Whipped Cream eyenziwe ekhaya imnandi futhi iyahlukahluka. Ungangeza ama-flavour ahlukene kuyo noma uyisebenzise njenge-topping yama-dessert amaningi. Ungayisebenzisa futhi ukuze udale ezinye izibiliboco.

Ngokukhetha ukhilimu osindayo ezinkomeni ezifunzwa utshani, futhi ukhulisa inani lokudla okunomsoco we-keto diet, ikakhulukazi uma kuziwa emafutheni anempilo, amavithamini, kanye nezinye izinhlanganisela ezizuzisayo ze-antioxidant.

Izinkomo ezifunzwa utshani zinikeza inyama enomsoco kanye nobisi, okwenza le dessert ye-keto iphelele ekudleni okune-carb ephansi kanye nempilo yakho yonke. Okuqukethwe kwamafutha kuyashintsha lapho ukudla kwenkomo kushintsha, okwenza amafutha ekhilimu edla utshani anothe ngama-omega-3s kanye ne-CLA ( ¹ ).

Ngamafutha angaphezu kwamagremu angu-5 engqikithi yesipuni ngasinye (kanye ne-zero net carbs), le recipe ye-keto whipped cream iwukuphatha okumangalisayo kwe-carb ephansi.

Kunezithako ezi-2 kuphela kulo khilimu ophehliwe we-keto

• Ukhilimu onzima ondliwa ngotshani
• I-sweetener ye-Ketogenic njenge i-erythritol o stevia.

Uma ufuna ukugcina le recipe njengoba injalo ne-creamy, flavour yayo engathathi hlangothi ehambisana kahle nezinhlobonhlobo zama-dessert, vele usebenzise lezi zithako ezimbili.

Iresiphi engezansi igqamisa i-stevia, kodwa kunenqwaba yamaswidi angenashukela afanele ukudla kwe-keto. Okudume kakhulu i-erythritol (i-Swerve iwuphawu oluhlonishwayo) nesithelo se-monk. Zimnandi futhi.

I-Stevia ingaphenduka imunyu ngezinye izikhathi, kodwa njengoba i-erythritol ingutshwala obushukela, inambitheka ngokufanayo noshukela. Ayinawo ama-carbohydrate angu-100%.

Kulula ukushintshanisa i-erythritol noshukela ngesilinganiso esingu-1: 1. I-Stevia nesithelo se-monk simnandi kakhulu kunoshukela, ngakho udinga okuncane ngomkhiqizo wokugcina omnandi. Kunamashadi amaningana okuguqulwa atholakala ku-inthanethi, kodwa ukubheja kwakho okuhle ukuhlola umkhiqizo owusebenzisayo futhi uthole izincomo zawo ezithile.

Uma ukhetha ukunambitheka okucashile kodwa okucebile kunokhilimu onoshukela, engeza ukuthinta kwe-vanilla extract. Uma ufuna ukuqhubeka nakho, engeza i-cocoa powder emnyama ukuze udale inguqulo ye-keto yokusabalala kukashokoledi. Ungazama nokuyiphehla isikhathi eside ukuze udale iziqongo eziqinile futhi udale i-keto chocolate mousse.

Cabanga ngokungeza isinamoni kukhilimu wakho ophehliwe uma ugcwalisa a keto ithanga pie noma iyiphi enye iresiphi yamathanga amnandi. Uma kuyisikhathi samaholide, engeza ithonsi noma amabili kawoyela we-peppermint bese umboza owakho keto ushokoledi oshisayo naye.

Izinzuzo zezempilo zokhilimu onzima ofunzwa utshani

Izinzuzo zezempilo zikakhilimu osindayo ondliwa ngotshani zinkulu kunezinzuzo zikakhilimu osindayo ojwayelekile. Nakuba ukhilimu ovamile unikeza amavithamini athile ne-calcium, ngokukhetha ukhilimu ondliwa ngotshani, uthola umthombo wamafutha onempilo, usize imvelo, futhi ukhethe imikhiqizo yokudla enobuntu ( ² ).

# 1: ecebile nge-calcium

Njengemikhiqizo eminingi yobisi, ukhilimu onzima ucebile nge-calcium. Lesi yisakhi esibalulekile ekukhuleni nasekugcinweni kwamathambo anempilo, futhi singasiza ekunciphiseni ingozi yezinkinga zempilo ezifana ne-osteoporosis kanye nokuphuka kwamathambo. I-calcium nayo ikhonjisiwe ukunciphisa ingozi yamatshe ezinso kanye nezinkinga ezihlobene nezinso ( ³ ) ( ⁴ ).

# 2: amavithamini amaningi namaminerali

Ukhilimu osindayo ophuma ezinkomeni ezidla utshani unothile ngamavithamini kunemikhiqizo yobisi evamile efunzwa ummbila. Lokho kungenxa yokuthi izinkomo zidla ukudla kwazo okungokwemvelo kwamadlelo aluhlaza. Ukudla kotshani kushintsha ukwakheka kwemikhiqizo yobisi ekhiqizwayo.

Imikhiqizo yobisi efunzwa ngotshani ingumthombo omuhle kavithamini A kanye ne-vitamin D, kokubili okuhlinzeka ngama-antioxidants ukusiza ukuthuthukisa impilo yakho yonke. Uvithamini A uyasebenza ekulweni nezifo, ekuvimbeleni izifo, nasekuthuthukiseni impilo yamehlo ngokuwenza avumelane nezimo ezishintshayo ekukhanyeni. I-Vitamin D ibalulekile ekusebenzeni okunempilo kokuzivikela komzimba kanye nokuthuthukiswa kwamahomoni ( ⁵ ) ( ⁶ ) ( ⁷ ).

# 3: ukusebenza kobuchopho okunempilo

Ukhilimu osindayo ophuma ezinkomeni ezifunzwa utshani ungumthombo ocebile we-choline nama-omega-3 fatty acids ( ⁸ ). I-Choline iyisakhi esibalulekile empilweni yobuchopho nesistimu yezinzwa, ukusebenza kwenkumbulo, ukuzinza kwemizwa, nokulawula imisipha ( ⁹ ). I-Omega-3s ingamafutha e-polyunsaturated ayizinhlanganisela ezibalulekile zokulwa nokuvuvukala esiza ukuvuselela ukusebenza kobuchopho nempilo yenhliziyo. ¹⁰ ).

Izindlela eziningi zokujabulela ukhilimu we-keto

Ukhilimu ophehliwe akuwona oweswidi noma ama-dessert kuphela. Ngokuphambene nalokho, ungakujabulela futhi ezitsheni ezinomsoco. Yizame ukholifulawa mac kanye noshizi ilungele i-keto noma i-in ubhekeni, ushizi kanye ne-egg casserole. Unenketho yokumane ushaye ukhilimu osindayo ngaphandle kwe-sweetener uma ufuna ukugwema ukunambitheka okumnandi ekudleni kwakho kwe-keto.

Inothi elikhethekile ngemikhiqizo yobisi

Uma uhlanganisa imikhiqizo yobisi ekudleni kwakho, khumbula ukuthi akuyona yonke imikhiqizo yobisi edalwa ngokulingana. Usufundile kakade ukuthi kungani kubalulekile ukuthi izilwane zidle utshani, kodwa kubalulekile ukucabangela noma yikuphi ukuzwela okuthile noma ukungezwani komzimba okungase kubangele ukuphazamiseka kokugaya ukudla.

Uma ungabekezeleli i-lactose, kunethuba lokuthi njengoba ukhilimu onzima ngokuyisisekelo ungamafutha ahlanzekile (futhi awuna-lactose), ngeke kusiphazamise isisu sakho. Kodwa lokho akuqinisekisiwe futhi kufanele uqhubeke ngokuqapha. Qala ngokuthile kancane ukuze ubone ukuthi usabele kabi yini ngaphambi kokuthela kakhulu phezu kophudingi lwakho oluthandayo lwe-keto.

Uma unokungezwani nobisi noma ubisi ngokugcwele, ungaya okukhethwa kukho kobisi-free like ukhilimu kakhukhunathi. the ubisi lukakhukhunathi iyindlela enhle kakhulu yobisi enikeza amafutha anempilo njengama-MCT angasiza ukwandisa amandla akho okushisa amafutha.

Qaphela ukuthi imikhiqizo yobisi enekhalori ivame ukuba kanjani. Ungase ucabange ukuthi ukudla kwe-ketogenic akunamafutha ngokuphelele, kodwa ama-calorie anendaba kulolu hlelo.

Ukhilimu ophehliwe we-keto owugqinsi futhi ocebile

Jabulela lokhu kugqoka okumnandi okungenashukela kunoma imaphi ama-dessert akho noma uwaphakele wona wodwa.

• Isikhathi Sokulungiselela: Imizuzu ye-5
• Isikhathi Ukupheka: N / A
• Isikhathi esiphelele: Imizuzu ye-5
• Rendimiento: I-1 taza
• Isigaba: Ugwadule
• Igumbi lasekhishini: Americana

Izithako

• 1/2 inkomishi ukhilimu onzima
• 1 isipuni se-stevia noma i-ketogenic sweetener ozikhethele yona
• 1/2 ithisipuni i-vanilla extract (ngokuzikhethela)
• 1 isipuni se-cocoa powder (ngokuzikhethela)
• 1 isipuni se-collagen (uma uthanda)

Imiyalo

1. Faka ukhilimu osindayo esitsheni esihlanzekile, esomile noma umxube wokumisa. Ungasebenzisa i-hand mixer uma ungenayo i-stand mixer.
2. Hlanganisa phezu kokushisa okuphezulu imizuzu engu-1-2 kuze kube yilapho iziqongo ezithambile zakha.
3. Nge-mixer ngesivinini esimaphakathi, kancane wengeza i-sweetener bese ushaya kuze kube yiziqongo eziqinile. Nambitha futhi ulungise i-sweetener ngendlela othanda ngayo.
4. Uma usebenzisa okukhishiwe, impushana ye-cocoa, noma ezinye izinongo, engeza kancane ngokushesha ngemva kwesishukela.

Ukudla okunomsoco

• Usayizi wengxenye: 1 tbsp
• Amakhalori: 60
• Amafutha: 6 g
• Ama-carbohydrate: Ama-carbohydrate ingqikithi :0g
• Amaprotheni: 0 g

I-Palabras clave: ukhilimu we-keto