Easy Street Style Keto Mexican Tortillas Recipe

Kukangaki lapho kudingeke ukuthi wenqabe i-taco ebukeka imnandi ngoba wawazi ukuthi i-tortilla yayigcwele ama-carbs? Ngale ndlela yokupheka ye-keto tortilla yesitayela somgwaqo, ungakwazi ukujabulela ukudla kwakho kwase-Mexico okuthandayo kuyilapho uzizwa usuthi futhi ulondoloza i-ketosis.

Ama-tortilla kafulawa avamile aqukethe ngaphezu kwamagremu angu-26 engqikithi yama-carbohydrate ku-tortilla encane ( ¹ ). Ama-corn tortilla, kuyilapho engenayo i-gluten futhi edla kancane kancane ama-carbohydrate, asaqukethe amagremu angu-12 wama-carbohydrates ( ² ). Uma udla ama-taco amabili noma amathathu endaweni eyodwa, uvele uchithe isamba sakho semali yansuku zonke ye-carbohydrate.

Lawa ma-taco omgwaqo ayiresiphi enhle kunoma ngubani ofuna i- i-carb ephansi noma enye indlela ye-ketogenic ama-enchiladas, tacos, fajitas, burritos noma quesadillas. Ungaphinda uwathose futhi emafutheni omnqumo kuze kube yilapho ecwebile ukwenza ama-nachos okuzenzela noma ama-tortilla chips.

Bheka amaqiniso okudla okunomsoco futhi uyabona ukuthi le recipe ye-keto tortilla iqukethe amagremu angu-4 kuphela wama-carbs net 20 amagremu wamafutha esewonke, alungele ukugcina inani lakho le-carb lihlolwa.

Futhi okuhle kunakho konke, zimnandi. Ngokungafani nezinye izindlela zokupheka, azinawo amaqanda amaningi, awomile kakhulu noma azimanzi kakhulu. Futhi zinambitheka njengama- tortilla avamile ongawathenga.

Izinzuzo zokusebenzisa ufulawa kakhukhunathi ukwenza ama-tortilla e-ketogenic

Nakuba ama-tortilla amaningi aphansi e-carb enziwa ngofulawa we-alimondi, i-psyllium husk powder, i-xanthan gum, noma i-cauliflower, isithako esiyinhloko kule keto tortilla ufulawa kakhukhunathi.

Lokhu ungakuthola kufulawa kakhukhunathi noma komunye ufulawa ezitolo zokudla kwezempilo, kodwa uma ungenayo eduze kwekhaya lakho, ungawuthenga e-Amazon noma kwezinye izitolo eziku-inthanethi.

Ufulawa kakhukhunathi uwushintsho oluphelele ekudleni kwakho uma kuziwa ekwenzeni i-paleo, i-keto noma zokupheka eziphansi ze-carb. Isetshenziselwa ukwenza inhlama ye-pizza nezinkwa eziyisicaba, ama-waffles kanye nezindlela zokupheka ezahlukahlukene zesinkwa se-keto. Ngakho yiziphi izinzuzo zalokhu ufulawa ohlukile we-carb ephansi futhi kungani kufanele uyisebenzise?

# 1: ufulawa kakhukhunathi unothe nge-fiber

Ufulawa kakhukhunathi uvela ngokuqondile ku-pulp enamanzi kakhukhunathi. Yakhiwe nge-fiber engu-60% enamagremu angaphezu kuka-10 aqukethwe kuzipuni ezimbili. Ngakho-ke ngamagremu ayi-16 engqikithi yama-carbohydrate, unamagremu ayi-6 kuphela wama-carbohydrate asele ngokuphakelwa ngakunye ( ³ ).

I-fiber yokudla iyisakhi esibalulekile sanoma yikuphi ukudla, kodwa abantu abaningi emazweni asethuthukile abawutholi owanele. Uma udla ukudla okunama-kilojoule angu-2.000, ukudla okunconyiwe kwefayibha nsuku zonke kufanele kube amagremu angu-28, kodwa abantu abaningi abatholi ngisho uhhafu walokho ( ⁴ ). Ungathola i-fiber ngaphakathi ukudla kwe-ketogenic njengezithelo nemifino eluhlaza, imbewu ye-chia, imbewu yefilakisi, nokhukhunathi.

I-Fiber iyasiza:

• Sekela inhliziyo yakho: I-fiber ingathuthukisa impilo yenhliziyo, inciphise amathuba okuba nesifo senhliziyo, unhlangothi, nomfutho wegazi ophakeme ( ⁵ ).
• Thuthukisa umfutho wegazi: La I-fibre ingasiza ukwehlisa umfutho wegazi kanye namazinga e-cholesterol ( ⁶ ).
• Yehlisa ukubukeka kwesifo sikashukela: La I-fiber ithuthukisa ukuzwela kwe-insulin, okungavimbela ukukhula kwesifo sikashukela ( ⁷ ).
• Sekela amathumbu akho: La I-fiber inganciphisa izimpawu zezifo ezihlukahlukene zesisu ( ⁸ ).

# 2: ufulawa kakhukhunathi ungathuthukisa ushukela wegazi

Ufulawa kakhukhunathi unenkomba ephansi ye-glycemic, okuyenza ifaneleke ngokuphelele ukusetshenziswa kumaresiphi amaningi e-keto. Ukudla okunenkomba ye-glycemic ephansi kuyagaywa, kudonswe futhi kugaywe umzimba wakho kancane kancane, ukuze kungakhulisi amazinga kashukela egazini.

Lokhu kusho ukuthi igcina amazinga kashukela ezinzile futhi iwusizo kulabo abakhuluphele, abanesifo sikashukela, noma abafuna ukuthuthukisa impilo yabo jikelele ( ⁹ ).

Ukudla ukudla okune-carb ephansi njengofulawa kakhukhunathi kungakusiza:

• Ukuncipha emsimbeni: Ukudla okune-carbohydrate ephansi okugxile ekudleni okune-glycemic ephansi kukhonjiswe ukuthi kusebenza kangcono kunokudla okunamafutha aphansi ( ¹⁰ ).
• Sekela inhliziyo yakho: Ukudla okunenkomba ephansi ye-glycemic kunciphisa ingozi yokuba nesifo senhliziyo ngokusiza ukwehlisa ingcindezi ye-oxidative, umfutho wegazi kanye nokuvuvukala ( ¹¹ ).
• Vimbela izifo: I-Los Ukudla okune-glycemic ephansi kungasiza ekuvimbeleni ukuqala kwezifo ezahlukahlukene, kufaka phakathi isifo sikashukela kanye nomdlavuza ( ¹² ).

# 3: ufulawa kakhukhunathi ungathuthukisa imetabolism

Uyazibuza ukuthi kungani ufulawa kakhukhunathi unomsoco kangaka? Ufulawa kakhukhunathi ugcwele ku-medium chain fatty acids noma i-medium chain triglycerides (MCTs). Ama-MCT angumthombo okahle wamandla ngoba awadingi amanye ama-enzyme ukuze agaywe noma amunce umzimba wakho. Ngakho-ke, ziya ngqo esibindini ukuze zigaywe zibe ama-ketone, futhi zikhiqize amandla ( ¹³ ).

Ungathatha i-MCT efomini lokuchibiyela noma ngokudla okunjengamafutha kakhukhunathi noma amafutha esundu. Amafutha e-MCT adumile ekudleni kwe-keto ngoba enza ama-ketone atholakale kalula ukuze asetshenziswe umzimba wakho.

Yilokhu okwenza i- Amafutha e-MCT asebenze ngempumelelo njengomthombo wamandla ¹⁴ ):

• Awagcinwa njengamafutha: Ama-MCT aguqulwa abe ama-ketone futhi awagcinwa njengamafutha emzimbeni wakho.
• Aguqulwa ngokushesha abe amandla: I-Las amaseli ashintsha ngokushesha ama-MCT futhi afinyelele ngokushesha esibindini.
• Abadingi usizo olwengeziwe oluvela kuma-enzyme: Ama-MCT acid awadingi ama-enzyme ukuze awaphule ngesikhathi sokugaya.

# 4: Ufulawa kakhukhunathi ugcwele amafutha agcwele

Ufulawa kakhukhunathi unamafutha agcwele kakhulu kunebhotela. Umangele? Eqinisweni, ngaphezu kwesigamu samafutha akukhukhunathi angamafutha agcwele ( ¹⁵ ).

Ubufakazi besayensi obuphelelwe yisikhathi bathi amafutha agcwele amabi. Lokhu kwaholela esigabeni sokudla okunamafutha aphansi ngeminyaka yawo-1970 kuya ko-1990. Iyogathi enamafutha aphansi, ushizi okhilimu okhanyayo, nobisi oluncibilikisiwe kwathatha indawo yobisi, futhi amaqanda aphelele athathelwa indawo amhlophe amaqanda.

Ngalesi sikhathi, ukusetshenziswa kwamafutha agcwele kwehle kakhulu ngenkathi ukukhuluphala kukhuphuka kakhulu ( ¹⁶ ). Namuhla, kunobufakazi obukhulayo bokuphikisa inganekwane yokuthi "amafutha akwenza ukhuluphale."

• Akukho ukuxhumana nesifo senhliziyo: Ucwaningo lwakamuva luye lwachitha umqondo wokuthi amafutha agcwele abangela isifo senhliziyo ( ¹⁷ ).
• Ayikhuphuli amazinga e-cholesterol: + Kubantu abanamazinga aphezulu e-cholesterol, ufulawa kakhukhunathi uboniswe ukunciphisa amazinga e-cholesterol "embi" ye-LDL (low-density lipoprotein) kanye ne-cholesterol yonke yegazi (serum cholesterol) ( ¹⁸ ).

# 5: ufulawa kakhukhunathi awunawo amantongomane, ummbila, kanye ne-gluten

Uma wena noma othile endlini yakho enokungezwani nokudla, ufulawa kakhukhunathi uthathwa esikhundleni esinconywa kakhulu. Izifo eziyisishiyagalombili ezivame kakhulu ukolweni, amaqanda, ubisi, amantongomane, amantongomane esihlahla, isoya, inhlanzi kanye nezimbaza ( ¹⁹ ).

Okubili kwalokhu, ukolweni namantongomane esihlahla, kuvame ukutholakala kumaresiphi akudala e-tortilla. Ngokushintshanisa ufulawa wommbila noma kakolweni esikhundleni sikafulawa kakhukhunathi noma ufulawa we-alimondi, udala iresiphi engenayo i-gluten-free, engenayo ushukela, amantongomane, kanye neresiphi.

Kodwa-ke, njengoba iresiphi yenziwe ngoshizi, lawa ma-tortilla awawona ama-vegan futhi, kunjalo, anobisi.

Ungawenza kanjani ama-tortilla we-carb ephansi kakhulu

I-omelette ye-keto ilula ngendlela emangalisayo, futhi awudingi noma yimiphi imishini ekhethekile. Awudingi umshini wokucubungula ukudla noma umshini wokucindezela ukuze wenze ama-tortilla, iphepha elithile lesikhumba kanye ne-microwave.

Okokuqala, hlanganisa ufulawa kakhukhunathi noshizi bese usetha isikhathi sokupheka se-microwave sibe umzuzu owodwa. Faka iqanda uhlanganise. Bese usebenzisa iphepha lesikhumba ukuze ucindezele ingxube ibe ama-tortilla amancane.

Vula i-skillet phezu kokushisa okuphakathi. Fry i-keto tortilla ngayinye isikhathi esiphelele semizuzu emi-2 kuya kwemi-3 ohlangothini ngalunye noma kuze kube nsundu osagolide. Fafaza usawoti wasolwandle omncane ukuze uthole ukunambitheka okwengeziwe.

Kungakhathaliseki ukuthi uzenzela wena noma iqembu labangane, le nqwaba yama-keto tortillas iyisengezo esihle kunoma yisiphi isidlo sakusihlwa sase-Mexico.

Wagcwalise ngezihlobiso zakho ozithandayo, njenge-carnitas noma i-chorizo, bese ungaphezulu nge-cilantro, ukhilimu omuncu, nokwatapheya noma i-guacamole. Uma unokusala, ungakugcina kuze kube isonto efrijini.

I-Keto Street Style Ama-Tortilla aseMexico

Ufuna i-keto tortilla yedili lakho elilandelayo lokudla lase-Mexican? Lawa ma-carb keto tortilla aphansi anamagremu angu-4 kuphela we-net carbs futhi azolunga emizuzwini engu-20.

• Isikhathi Sokulungiselela: Amaminithi we-10.
• Isikhathi Ukupheka: 10 imizuzu-12 imizuzu.
• Isikhathi esiphelele: Amaminithi we-8.
• Rendimiento: 1.
• Isigaba: Intengo.
• Igumbi lasekhishini: Mexican.

Izithako

• 1/2 indebe ye-asiago ushizi egayiwe.
• 3 wezipuni kafulawa kakhukhunathi.
• 1 iqanda elikhulu

Imiyalo

1. Shisisa i-cast iron skillet phezu kokushisa okuphakathi.
2. Hlanganisa ushizi ogayiwe kanye nofulawa kakhukhunathi endishini yengilazi.
3. Faka isitsha kuhhavini ye-microwave umzuzu noma kuze ushizi uthambe.
4. Govuza kahle ukuhlanganisa bese upholisa kancane ingxube kashizi. Faka iqanda uhlanganise kuze kube yinhlama.
5. Hlukanisa inhlama ibe amabhola amathathu anosayizi ofanayo. Uma inhlama yome kakhulu, manzisa izandla zakho ukuze uyibambe ize ihlangane kahle. Ngaphandle kwalokho, uma inhlama igijima kakhulu, engeza ithisipuni likafulawa kakhukhunathi ize ihlangane kangcono.
6. Thatha ibhola lenhlama bese ushaya ibhola phakathi kwephepha lesikhumba uze ube ne-tortilla engu-2 cm / 1/8 we-intshi eyintshi.
7. Faka i-tortilla ku-hot cast iron skillet bese upheka imizuzu engu-2-3 ohlangothini ngalunye kuze kube nsundu kancane.
8. Sebenzisa i-spatula ukuze ususe i-tortilla ekushiseni futhi uyivumele ipholile kancane ngaphambi kokuphatha.

Ukudla okunomsoco

• Amakhalori: 322.
• Amafutha: I-20 g.
• Ama-carbohydrate: I-12 g.
• Isikhunta: I-8 g.
• Amaprotheni: I-17 g.

I-Palabras clave: keto street style mexican tortilla.