4 Isithako Low Carb Cloud Isinkwa Recipe

Ungathanda ukudla isinkwa kakhulu? Ungakhathazeki, awuwedwa.

Ngenxa yokuthi ukudla okune-ketogenic kusho ukudla ama-carbohydrate ambalwa, kungenzeka ukuthi uvalelise ngesizotha futhi kabuhlungu ekudleni okuthandayo okugcwele ama-carbohydrate, okuhlanganisa nesinkwa.

Kodwa manje usungakwazi ukudla isinkwa futhi.

Nakuba isinkwa esine-carb ephansi singase sibonakale njenge-oxymoron, usenaso isikhathi sokushintsha lowo mbono, futhi yilokho kanye le recipe. I-Fluffy futhi imnandi, lesi sinkwa sefu, ngezinye izikhathi esibizwa ngokuthi isinkwa se-oopsie, siqukethe nje amagremu angu-0,4 wamacarbohydrates, okusenza sibe indawo ephelele yebhaga yakho oyintandokazi noma isangweji.

Akukhona nje kuphela ukuthi isinkwa samafu se-ketogenic, silayishwa ngamafutha namaprotheni, lapho ama-calories amaningi kufanele avele khona. Ngezithako ezine nje nesikhathi sokupheka sesigamu sehora, lena iresiphi enhle kunoma ubani odla ukudla okune-carb ephansi.

Futhi, lesi sinkwa se-keto sinezinzuzo ezimbalwa zezempilo njengamaprotheni, amafutha anempilo, nezinye izakhi eziningi. Okungcono nakakhulu, kuyasiza ukulwa nezifiso ze-carb, okukuvumela ukuthi ujabulele ukudla okuthandayo ngenkathi uhlala ku-ketosis.

Noma ngabe kungokokuqala noma okweshumi wenza lokhu kudalwa okufana nesinkwa, le recipe elula izoba enye yezintandokazi zakho. Futhi ayinakho ufulawa, ngisho nofulawa we-alimondi. Ingxube emhlophe yeqanda nje oyibhakayo.

Izinzuzo zesinkwa samafu se-Keto

  • Iqukethe ngaphansi kwegremu elilodwa lamacarbohydrates.
  • Igcwele amafutha agcwele enempilo.
  • Akudingi omnandi.
  • Ingena esikhundleni esihle sokunye ukudla okungenzeka ukuthi ukunqamule.
  • Ayinayo i-gluten.

Enye inzuzo eyengeziwe ukuthi kulula ngendlela emangalisayo ukuyenza. Uzodinga kuphela amaqanda amakhulu amathathu, ushizi okhilimu othambile wegumbi lokushisa ekamelweni, ukhilimu wetartar, usawoti, iphepha elingangenwa amafutha, kanye neshidi lokubhaka. Isinkwa samafu sidinga imizuzu eyi-10 kuphela yesikhathi sokulungiselela kanye nemizuzu engama-30 kuhhavini, isikhathi esiphelele semizuzu engama-40 asikuningi ukujabulela isinkwa esimnandi.

Iqukethe ngaphansi kwegremu elilodwa lamacarbohydrates

Lesi sinkwa asigcini nje ngokukhanyayo, esinomoya futhi esimnandi ngokuphelele, kodwa singaphansi kwengxenye yegremu ama-carbohydrate. Ukuze uhlale ku-ketosis, iningi labantu liphakathi kwamagremu angama-20 kuya kwangu-50 ama-carbohydrate atholakalayo ngosuku. Ngocezu olulodwa lwesinkwa esimhlophe, esiqukethe 20 amagremu ama-carbohydrateLokhu ngokuvamile kusho ukuvalelisa ku-ketosis ngomzuzwana.

Nakuba lesi sinkwa samafu singenayo i-carb ngokuphelele, siseduze kakhulu.

Ngaphezu kwengxenye yama-calories kucezu ngalunye avela emafutheni. Amaprotheni enza cishe amaphesenti angama-40 engqikithi yamakholori akho nama-carbohydrate angaphansi kuka-10%.

Nakuba uzodinga hlola amazinga akho e-ketone Ukuthola ifomula yakho yomuntu siqu yokufaka i-ketosis, umthetho omuhle wesithupha uthi Amafutha angama-60% namaprotheni angama-35%., nama-carbohydrate esewonke acishe abe ngu-5%.

Ilayishwe amafutha agcwele enempilo

Imfihlo yesinkwa se-keto cloud ukuhlukanisa izikhupha zamaqanda kwabamhlophe. Uma ushaya amaqanda amhlophe ngesivinini esikhulu, enza isiqongo esiqinile njenge-meringue, esinikeza ukukhanya, ukuthungwa okufana nefu uma kubhakwa.

Ngakolunye uhlangothi, ukuhlanganisa ushizi kakhilimu nengxube yeqanda leqanda yikho okunikeza isinkwa samafu isilinganiso esinempilo samafutha agcwele.

Ngaphambili kwakubhekwa kanjalo amafutha agcwele zazingenampilo, kodwa manje sezibhekwa njengezikwazi ukubuyisela emuva futhi ezingase zivikele izifo ezithile ezingapheli, kanye nokuthuthukisa impilo yonke yenhliziyo ( 1 ).

Nakuba amafutha agcwele ehlotshaniswa namazinga aphezulu e-cholesterol kanye nobungozi besifo senhliziyo esikhathini esidlule, ucwaningo lwakamuva luveza ukuthi lezi zifundo zazinamaphutha amaningi ( 2 ). Eqinisweni, ngemuva kweSifundo Sezwe Esiyisikhombisa esinempikiswano ngeminyaka yawo-1970s ( 3 ), okwaholela ngokungaqondile ekungcolisweni kwamafutha agcwele yi-American Heart Association, ukusetshenziswa kwe-American yazo zonke izinhlobo zamafutha kwancishiswa ngo-25%. Phakathi naleso sikhathi, ukukhuluphala e-United States kwaphindeka kabili ngesikhathi esifanayo.

Ngakho kuyacaca ukuthi kukhona okungahlangani.

Namuhla, umbono uwukuthi ushukela nama-carbohydrate, hhayi amafutha, abangela ukuvuvukala, ukungalingani kwama-hormone, nokukhuluphala. Ukunciphisa ama-carbohydrate nokwandisa ukudla kwakho amafutha anempilo can kuholela enhliziyweni enempilo, phakathi kwezinye izinzuzo zezempilo.

Imithombo eyinhloko yamafutha agcwele ibhotela, inyama ebomvu edla utshani, the uwoyela kakhukhunathi, amaqanda, amafutha esundu kanye nebhotela le-cocoa.

Asikho isidingo sama-sweeteners

Umbono oyiphutha ovamile mayelana nesinkwa sefu ukuthi kufanele usifake esikhundleni sikashukela, njenge-stevia noma uju. Abanye bahlambalaza isinkwa samafu ngenxa yalesi sizathu, bethi “ushukela ungushukela” nokuthi, ngenxa yalokho, abantu kungaba ngcono uma bedla isinkwa sangempela.

Kodwa ushizi okhilimu, hhayi isiphuzo esimnandi, esinikeza isinkwa samafu ukunambitheka kwaso okumnandi. Awekho ama-sweeteners abonakalayo kule recipe. Okunye ukuhlukahluka kweresiphi kungase kudinge ukhilimu omuncu, iyogathi yesiGreki noma ushizi we-cottage shizi esikhundleni sikashizi ukhilimu, noma impushana yokubhaka esikhundleni sikakhilimu wetartar. Kungakhathaliseki ukuthi ukhetha ukuyilungisa kanjani, i-sweetener eyengeziwe iyinketho ngokuphelele futhi ayidingeki.

Uma ukhetha ukwengeza isiphuzo esimnandi, ungacabangela isinkwa samafu njenge-dessert ene-carb ephansi, njengamakhukhisi esinkwa esifushane. Qiniseka ukuthi usebenzisa a i-sweetener ye-keto-friendly, bese ukhetha okokushukela okunomthelela omncane kushukela osegazini, njenge-stevia.

Kuthatha isikhathi esingaphansi kwehora ukwenza

Enye yezinto ezinhle kakhulu ngale recipe ukuthi ishesha kangakanani. Kusukela ekuqaleni kuze kube sekugcineni, kuthatha cishe imizuzu engama-45 kuphela, iningi laleso sikhathi ihhavini lakho lenza umsebenzi. Njengoba kulula kakhulu ukwenza, cabanga ukwenza iqoqo elikhulu. Ngale ndlela ungayisebenzisa isonto lonke ekudleni kwasemini noma ukudla okulula.

Isikhumbuzi esisheshayo mayelana nobisi

Yebo Imikhiqizo yobisi inoshukela (i-lactose), kodwa ushizi okhilimu une-lactose encane kuneminye imikhiqizo yobisi, okwenza kube inketho yobisi e-keto-friendly.

Uma uthenga izithako zesinkwa samafu, yenza izinqumo ezifanele. Uma kungenzeka, khetha ushizi wekhilimu onamafutha agcwele.

Nakuba ubisi lwe-organic pastered lungabiza kakhulu kunemikhiqizo evamile, kuyafaneleka. Le mikhiqizo inamanani aphezulu e-CLA kanye ne-omega-3 fatty acids, esiza ukukhuthaza ukwehla kwesisindo nokwandisa amandla emisipha ( 4 ).

Ingena esikhundleni esihle sokunye ukudla obekungadingeka ukususe

Kuyinto evamile ukuba nezifiso zokudla okuthandayo njenge-pizza, ama-hamburgers, namasemishi. Uma udla i-keto, ukhiye uwukuthola indawo ye-keto ehambisanayo, engenazo okusanhlamvu yalezo zinkwa eziyintandokazi oziphuthelayo.

Imibono yokudla kwe-Keto ukusebenzisa isinkwa samafu

Bheka lezi zindlela ezijabulisayo nezihlwabusayo zokusebenzisa isinkwa samafu ekudleni kwasemini, ukudla okulula, nokudla kwe-keto.

Keto burgers namasemishi

Uma udinga isinkwa sesemishi, sebenzisa isinkwa sefu. Ungayigcwalisa nge-mayo kanye nebhekoni ukuze uthole isemishi le-keto BLT.

Isinkwa samafu siphinde sinikeze indawo ephansi ye-carb esikhundleni sesinkwa se-hamburger bun.

Ama-pizza e-Keto

Shintshanisa i-pepperoni pizza ngalesi sinkwa esiyisicaba. Vele ubeke phezulu nge-tomato sauce ne-mozzarella. Ungakwazi ukuwosa kuhhavini noma uvumele ushizi uncibilike kuhhavini we-toaster. Izonambitha emangalisayo!

I-Keto taco chips

Ziningi izinto ongazifaka kulesi sinkwa samafu ezizokukhumbuza ama-tortilla.

Faka amaqanda amakhulu kanye ne-chorizo ​​​​ukuze wenze i-taco yasekuseni engeke ikukhiphe ku-ketosis.

Ukulandela ukudla kwe-ketogenic kufanele kujabulise. Ukudla kwe-keto kusiza ekunciphiseni isisindo, ukucaca kwengqondo, kanye nenani le ezinye izinzuzo. Kodwa-ke, inzuzo enkulu yokudla kwe-ketogenic ukuthi ikwenza uzizwe ulungile.

Futhi ukuzwa ubumnandi akumele kususe lokho kudla okuthanda kakhulu ekudleni kwakho.

Kulungile ngempela ukujabulela i-keto dessert njalo nje, ngisho a ikhekhe likhekhe noma a ibhisikidiKodwa ngezinye izikhathi into oyikhumbula kakhulu isinkwa.

Futhi manje, ngale recipe, ungakwazi ukuyijabulela ngaphansi kwemizuzu engamashumi amane.

4 Isithako Ketogenic Cloud Bread

Lesi sinkwa se-carb cloud cloud, esibuye sibizwe ngokuthi "i-oopsie bread," sinezithako ezine nje kuphela, sinobungani be-keto, futhi sinegremu engaphansi kwengxenye ye-net carbs.

  • Isikhathi Sokulungiselela: Amaminithi we-10.
  • Isikhathi sokupheka: Amaminithi we-30.
  • Isikhathi esiphelele: Amaminithi we-40.
  • Rendimiento: Izingcezu ezi-10.
  • Isigaba: Ukudla kwasekuseni.
  • Igumbi lasekhishini: American.

Izithako

  • 3 amaqanda, ekamelweni lokushisa.
  • 3 wezipuni of ukhilimu ushizi ethambile.
  • 1/4 ithisipuni ukhilimu we-tartar.
  • 1/4 isipuni sikasawoti
  • 1 isipuni se unflavored whey protein powder (uyazikhethela).

Imiyalo

  • Shisisa ihhavini ku-150º C / 300º F bese uvala amashidi okubhaka amabili ngephepha elingangenwa amafutha.
  • Hlukanisa ngokucophelela amaqanda amhlophe nezikhupha. Beka ezimhlophe endishini nezikhupha kwesinye.
  • Endishini yezikhupha zamaqanda, faka ushizi ukhilimu uhlanganise ne-mixer yesandla kuze kuhlanganiswe kahle.
  • Esitsheni samaqanda abamhlophe, engeza ukhilimu we-tartar nosawoti. Ukusebenzisa i-mixer yesandla, xuba ngesivinini esiphezulu kuze kube yilapho iziqongo eziqinile zakha.
  • Sebenzisa i-spatula noma i-spoon ukuze wengeze kancane kancane ingxube ye-yolk kwabamhlophe beqanda bese uwaxuba ngokucophelela kuze kube yilapho kungabikho imicu emhlophe.
  • Ingxube ye-spoon eshidini lokubhaka elilungisiwe elingu-1,25-1,90 amayintshi ukuphakama futhi cishe ngamasentimitha angu-0,5 ukuhlukana.
  • Bhaka kuhhavini ophakathi nendawo imizuzu engu-30, kuze kube yilapho phezulu kunsundu kancane.
  • Vumela ukuthi zipholile, cishe zizoqubuka uma uzidla uphuma kuhhavini, futhi ujabulele.

Ukudla okunomsoco

  • Usayizi wengxenye: 1 isiqephu.
  • Amakhalori: 35.
  • Amafutha: I-2.8 g.
  • Ama-carbohydrate: I-0,4 g.
  • Amaprotheni: I-2,2 g.

I-Palabras clave: low carb cloud bread.

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