Easy Keto Low Carb Cauliflower Fritters Recipe

Ezweni le-keto, amaqanda ayinkosi uma kuziwa ezitsheni zasekuseni ezine-carb ephansi. Kodwa ngezinye izikhathi udinga imibono ukuze ushintshe isimiso sakho samaqanda ashibhile ekuseni kancane. Uma uzibuza ukuthi yini okumele uyenze ngesidlo sakho sasekuseni sangeSonto elizayo, lawa ma-Crispy Cauliflower Fritters ayisidlo esihle kakhulu se-carb ephansi, se-ketogenic.

Le recipe yenza ama-fritters angafika kwangu-12, okwenza ilungele ukuphakela iqembu elikhulu noma ukubanda kanye nokudla isonto lonke.

Futhi ayinayo i-gluten, iguquguquka ngokwedlulele, futhi yenza i-appetizer enhle noma i-side dish ye- i-steak edla utshani o low carb ivuse imifino gazinga.

Esikhundleni samazambane anesitashi kanye nofulawa wenhloso yonke, le recipe idinga ufulawa we-almond kanye ne-cauliflower, okuyisisekelo se-keto. Uma usulungise lesi sidlo esilula kodwa esimnandi, maduze sizoba esinye sezintandokazi zakho.

Izithako eziyinhloko kule recipe yilezi:

• Ufulawa wama-alimondi.
• Ukholifulawa.
• Amaqanda.
• I-Queso.

Le recipe yile:

• I-Crunchy.
• Iyaduduza.
• Ama-carbohydrate aphansi.
• I-Keto iyahambisana.
• Kumnandi

4 Izinzuzo Zezempilo Ze-Cauliflower Fritters

Lezi fritters ze-cauliflower akulula nje ukwenza kuphela, kodwa futhi ziza zigcwele ukunambitheka okuningi kanye nezinzuzo eziningi zezempilo.

# 1: Bangathuthukisa amazinga wamandla

Uma kuziwa kwezinye izindlela zofulawa we-keto, ufulawa we-alimondi uthatha ukunqoba. Igcwele amafutha anempilo, amavithamini, namaminerali afana novithamini B2, manganese, nethusi ( ¹ ).

I-Vitamin B2 idlala indima ebalulekile ezenzweni eziningi emzimbeni wakho, okuhlanganisa ukukhiqizwa kwamandla, ukwakhiwa kwamangqamuzana egazi abomvu, nokusebenza kahle kwamaselula ( ² ).

I-Manganese nethusi zisebenza ngokubambisana ukuvikela nokukhuthaza impilo yamathambo. Ukuntuleka kwalezi zakhi zokulandelela kukhonjisiwe kwandisa ingozi yokuthuthukisa izifo ezingapheli ezifana ne-osteoporosis kanye nesifo sokuqina kwemithambo yegazi ( ³ ) ( ⁴ ) ( ⁵ ) ( ⁶ ).

# 2: bangathuthukisa ushukela wegazi

I-Cauliflower cishe iyimifino eguquguqukayo kakhulu futhi ethandekayo ene-carb ephansi phakathi kwabalandeli bokudla kwe-ketogenic.

Le mifino ayigcini nje kuphela esikhundleni sokudla okunye okuthandayo okucebile ngama-carbohydrate, kusuka irayisi leukholifulawa up i-cauliflower pizza, noma ipuleti elimnandi nelinokhilimu i-cauliflower macaroni kanye noshizi, kodwa futhi ikunikeza inani elikhulu likavithamini C no-vitamin K ( ⁷ ).

Lezi zakhi zomsoco zikhonjiswe ukuthi zinemiphumela emihle ekwehliseni amazinga kashukela egazini, zithuthukise ukumelana ne-insulin, futhi zivikele i-metabolic syndrome ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

Ucwaningo luye lwabonisa ukuthi ukudla ama-alimondi, noma ufulawa we-alimondi, kunganciphisa izinga le-insulin egazini. Ufulawa we-alimondi unenkomba ephansi ye-glycemic (GI), okwenza uphelele hhayi kuphela kubantu abazama ukugcina i-ketosis, kodwa nakulabo abanenkinga yesifo sikashukela ( ¹¹ ).

# 3: bangathuthukisa impilo yenhliziyo

Ama-alimondi angenye yokudla okungcono kakhulu ongakudla uma kukhulunywa ngokusekela uhlelo lwakho lwenhliziyo.

Ufulawa we-almond uyisizinda samafutha e-monounsaturated fatty acids (MUFA). Ucwaningo lwama-MUFA lubonise ukuthi lezi zinhlanganisela zibalulekile ekugcineni inhliziyo eqinile ngokunciphisa amazinga e-LDL cholesterol egazini. ¹² ).

I-Cauliflower nayo iyisengezo esihle ekudleni kwakho ukusiza ukugcina inhliziyo yakho ishaya futhi isebenza esimweni esiphezulu.

Le mifino igcwele inani elimangalisayo le-potassium, ucwaningo olutholile ukuthi lungasiza ukwehlisa umfutho wegazi futhi kunciphise ingozi yokuba nesifo senhliziyo (inhliziyo nemithambo yegazi). ¹³ ).

# 4: Bangasiza ekusekeleni impilo yengqondo

Nakuba amaqanda abonakala ngokugqamile ekudleni okune-carb ephansi, lokhu kudla kuye kwaba nempikiswano, ikakhulukazi njengoba izifundo zake zahlobanisa amaqanda nokwanda kwamazinga e-cholesterol nesifo senhliziyo ( ¹⁴ ).

Nokho, amaqanda angaba yingxenye ebalulekile yokudla okunempilo. Lokhu kudla kunothe ngemisoco ebalulekile okuhlanganisa uvithamini A, choline, nelutein.

I-Choline ne-lutein idlala indima ebalulekile ekusebenzeni kahle kobuchopho, ngokusekela imisebenzi yezinzwa. Basiza ekwakhekeni kwama-neurotransmitters kanye nokuvikela ubuchopho ezifweni ze-neurodeergenerative, njenge-Alzheimer's kanye nesithuthwane ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

Izinhlobonhlobo zokulungiselela ama-Cauliflower fritters

Lezi fritters ze-cauliflower zingaba lula noma zibe yinkimbinkimbi ngendlela othanda ngayo.

Isisekelo esiyisisekelo salezi zinhlayiya eziphansi ze-carb zihlanganisa ukholifulawa, ufulawa we-alimondi, amaqanda, noshizi, kodwa ungangeza ezinye izithasiselo ze-keto noma izinongo.

Ukuze ukwenze kube crispy namafutha, gaya ubhekeni oqoshiwe futhi uyisebenzise njengemvuthuluka yesinkwa phezu kwamafritters. Uma ukhetha ukuthinta okusha, nquma amaqabunga e-coriander bese uwafafaza epuletini.

Zama ukufaka ithisipuni likagalikhi oyimpushana noma u-garlic ogayiwe ukuze uthole ukuthinta okunambithekayo, okuqeda ukuvuvukala ( ¹⁸ ).

Uma ungenayo ufulawa we-alimondi endaweni yakho yokubeka, sebenzisa ufulawa kakhukhunathi, okungase kube enye inketho.

Khumbula ukuthi lolu hlobo lukafulawa luminyene, ngakho-ke ama-fritters angaba nzima futhi ome kancane kunalokho uma ukhethe ufulawa we-alimondi. Ukusebenzisa isilinganiso esisodwa kuya kwezine nokwengeza amanzi amancane kakhulu kunalokho okufunwa iresiphi kungasiza ukulinganisa imvelo esindayo kafulawa kakhukhunathi.

Uma ulandela iresiphi yokuqala, idonadi ngalinye lizonikeza umzimba wakho ingqikithi yama-calories angu-78, kuhlanganise namagremu angu-5 we amaprotheni, 5 amagremu amafutha kanye 2 amagremu kuphela ama-carbohydrate.

Izinhlobonhlobo zibalulekile uma kuziwa kunoma yikuphi ukudla, kuhlanganise nendlela yokuphila ye-keto. Ukusebenzisa izithako eziningi ezihlukahlukene nezindlela zokupheka ezihlukene kuyindlela eyodwa yokugcina izinto zijabulisa, faka umzimba wakho amandla ngawo wonke umsoco owudingayo, futhi uwugcine usendleleni ebheke emigomeni yakho yezempilo.

Imibono eminingi yeresiphi emnandi

Uma le recipe ikugqugquzele ukuthi uzame izitsha zasekuseni ezidlula ama-omelets ayisisekelo noma amaqanda aqhutshiwe, hlola lezi zinketho ezimnandi ezingenayo amaqanda e-carb ephansi:

• I-Ketogenic 'Oatmeal' emizuzwini emi-5 I-Low Carb.
• Isitsha Soshokoledi Esiphansi se-Almond Smoothie.
• I-Keto 3-isithako se-mocha chia pudding.

Futhi uma ufuna ezinye zokupheka ze-cauliflower ze-ketogenic, hlola lezi zinketho ezimangalisayo:

• Iresiphi ye-Cauliflower Casserole elayishiwe.
• Amazambane ahlambulukile nge-garlic cauliflower.
• I-Keto Cheesy Buffalo Chicken Dip Recipe.

I-Cauliflower fritters elula ephansi ye-carb

Lawa mafritter e-cauliflower ane-carb ephansi anamagremu angu-2 nje we-net carbs kanye namagremu angaphezu kuka-5 wamafutha namaprotheni ekukhonzeni ngakunye. Le recipe esheshayo futhi elula yokwenza ayimnandi nje kuphela, kodwa futhi izokugcina usendleleni yokubala kwakho kwansuku zonke kwe-carb.

• Isikhathi Sokulungiselela: Amaminithi we-10.
• Isikhathi Ukupheka: Amaminithi we-40.
• Isikhathi esiphelele: Amaminithi we-50.
• Rendimiento: 12 ama-fritter.
• Isigaba: Ukudla kwasekuseni.
• Igumbi lasekhishini: eningizimu.

Izithako

• 1 ukholifulawa ophakathi, uthathe ama-florets.
• 1/2 isipuni sikasawoti
• 1/4 indebe kafulawa we-almond.
• 1/4 inkomishi cheddar ushizi shredded.
• 1/2 indebe kashizi ogayiwe weParmesan.
• 3 amaqanda amakhulu, ashaywa
• 1 isipuni samafutha we-avocado.
• Isipuni sikakhilimu omuncu (uyazikhethela).
• 1/4 indebe anyanisi oluhlaza, oqoshiwe (uyazikhethela).

Imiyalo

1. Faka ama-cauliflower florets ku-processor yokudla bese uhlanganisa uze ube nelayisi likakholifulawa.
2. Faka irayisi likakholifulawa endishini enkulu yokuxuba bese ufaka usawoti. Hlanganisa futhi uvumele ukuphumula imizuzu engu-10.
3. Faka ufulawa we-alimondi, ushizi we-cheddar, i-Parmesan, namaqanda endishini bese uxuba kuze kuhlanganiswe kahle.
4. Engeza amafutha e-avocado (noma amafutha omnqumo) ku-skillet phezu kokushisa okuphakathi.
5. Usebenzisa inkomishi yokulinganisa engu-¼, khipha ingxube yekholifulawa esitsheni bese wenza amabhola. Beka ibhola le-cauliflower ku-spatula bese ucindezela ngobumnene ukwenza i-patty.
6. Slayida ngokucophelela ama-cauliflower patties kusuka ku-spatula uye ku-skillet esishisayo.
7. Pheka imizuzu engu-3-4 ohlangothini olulodwa kuze kube nsundu yegolide, uqaphele ukuthi ungawaphenyi ngokushesha.
8. Beka ama-cauliflower fritters emathawula ephepha ukuze ususe umswakama owedlulele.
9. Zijabulele zishisa ngonodoli kakhilimu omuncu nama-chives aqoshiwe.
10. Gcina esiqandisini. Ukuze uphinde ushise, bhaka imizuzu eyi-10 ku-175º C / 350º F.

Ukudla okunomsoco

• Usayizi wengxenye: 1 idonadi.
• Amakhalori: 78.
• Amafutha: I-5,4 g.
• Ama-carbohydrate: 3,2 g (Amacarbohydrates amaningi: 2 g).
• Amaprotheni: I-5 g.

I-Palabras clave: i-keto cauliflower fritters.