I-Keto kanye ne-Low Carb Fluffy Cookies Recipe

Uma ulandela ukudla kwe-ketogenic, kufanele ukwazi kakade lokho ukusetshenziswa kwesinkwa akubuzwa. Lokhu kuyakhathaza kakhulu njengoba cishe konke ukudla okukhumbulayo kuhambisana nesinkwa.

Isidlo sakusihlwa somndeni siqala ngokunikeza ithreyi lesinkwa ukuze wonke umuntu athole ucezu lwakhe, amamenyu esidlo sasemini ahlanganisa amasemishi namapanini, futhi ukudla kwasekuseni okuningi kufaka amaqanda aphekiwe kanye nobhekeni oshuthekwe phakathi kwekhukhi noma uhhafu wesinkwa.

Landela eyodwa Ukudla kwe-ketogenic Kumelwe kube indlela yokuphila oyijabulelayo, okuyinto engenakwenzeka uma uzizwa uncishwa ukudla okuthandayo. Ngenhlanhla, ngokulungiswa okumbalwa kwezithako, usengakwazi ukujabulela izitsha ezihlukahlukene oziphuthelwe.

Yilokhu kanye osuzokwenza ngalawa makhukhi e-keto.

Lawa makhukhi afudumele futhi athambile aphelele ngesoseji ne-gravy, amaqanda nesemishi lesidlo sasekuseni se-cheddar, noma afakwe nje ibhotela.

Ngamagremu angu-2.2 nje kuphela wama-carbs anetha ngokuphakelwa kanye namagremu acishe abe ngu-14 wamafutha esewonke, lena iresiphi enhle uma kuziwa ekugcineni isibalo sakho se-carb siphansi.

Ungawenza kanjani amakhukhikhi e-Carb Ketogenic aphansi

Ngokungafani namakhukhi avamile, le recipe ye-keto cookie isebenzisa inhlanganisela kafulawa we-alimondi, amaqanda amakhulu, i-baking powder, ukhilimu oshisayo onzima, noshizi we-mozzarella.

Ukusebenzisa enye ufulawa ongenayo i-gluten, njengofulawa we-alimondi noma kakhukhunathi, kuqeda iningi lama-carbohydrate ovame ukukuthola kumakhukhi. Nakuba le recipe iqukethe amagremu angaphansi kwamane engqikithi yama-carbohydrate, ufulawa omhlophe ocebile uqukethe cishe amagremu angu-100 ama-carbohydrates indebe ngayinye ( ¹ ).

Izithako Ozozidinga Ukwenza Lawa Makhukhi Alungele I-Keto

Inhlanganisela yokhilimu ophehliwe namaqanda igcina la makhukhi elula futhi ethambile, aphikisana nokuminyana kukafulawa we-alimondi. Ushizi we-Mozzarella, isithako esivame ukusetshenziswa ku-keto pizza crusts namanye ama-paleo nama-low-carb recipes, unikeza ingxube ukuthungwa okufana nenhlama.

Ukuze wenze la makhukhi, uzodinga izithako ezilandelayo:

• 1 1/2 izinkomishi ufulawa wama-alimondi.
• 2 wezipuni ukhilimu we-tartar.
• 1 ithisipuni ye-baking soda.
• 1/2 isipuni sikasawoti
• 1 inkomishi ye-mozzarella ushizi osikiwe.
• 4 wezipuni ze ibhotela elithambile.
• 2 amaqanda.
• 1/4 inkomishi ukhilimu onzima wokugaya.

Amathuluzi ozowadinga

Ukuze wenze lokhu, uzodinga i-mixer yesandla, i-muffin pan, nesitsha esikhulu. Uma ungenayo i-muffin pan, vele ulolonge inhlama ibe amabhola amancane bese uwabeka ebhodini lokubhaka elihlanganiswe nephepha lesikhumba. Lawa makhukhi anesikhathi sokulungiselela imizuzu emi-5-10 kanye nesinye isikhathi sokupheka esiyimizuzu eyi-15. Amakhukhi akho aselungile uma iziqongo zizinhle futhi zigolide.

Izinguquko zokwenza amakhukhi e-ketogenic

Uma uthanda le recipe, zama ukuzama ngezithako ukwenza ukuhluka okuhlukile. Ungakwazi ukujabulela izinguqulo ezilandelayo:

• Engeza ushizi we-cheddar: Shintsha i-mozzarella ngoshizi we-cheddar, futhi esikhundleni salokho, unama-crackers kashizi we-cheddar.
• Engeza izinongo: Engeza impushana kagalikhi, impushana ka-anyanisi, noma ingcosana kasawoti ukuze unikeze amakhukhi akho ukunambitheka okunosawoti.
• Engeza i-jalapeños: Engeza ama-jalapenos aqoshiwe enhlameni yakho yekhukhi, engeza ushizi we-Cheddar omncane, futhi uthole amakhukhi e-jalapeno esitayela saseningizimu.
• Engeza ukuthinta kwesiNtaliyane: Engeza ushizi we-Parmesan kanye ne-oregano ku-batter, bese uvuvuzela ngamafutha omnqumo ukuze uthole amakhukhi amnandi futhi amnandi e-appetizer yesi-Italian.
• Engeza amakhambi amasha: Ideshi ye-rosemary, i-parsley, noma i-thyme izokwenza lawa makhukhi abe yisitsha esinambitheka esiphelele, esine-carb ephansi.
• Faka esikhundleni ukhilimu onzima shaya: Nakuba ukhilimu osindayo wenza la makhukhi abe fluffy, kungase kungabi isithako esivamile efrijini lakho. Ungakwazi ukufaka kalula iyogathi yesiGreki, ukhilimu osindayo, noma ukhilimu omuncu ukuze wenze ikhukhi eliphelele.
• Engeza ibhotelaZizwe ukhululekile ukwengeza isipuni sebhotela elicibilikile kumakhukhi wakho, kodwa gwema ukudla okunoshukela omningi njengoju noma isiraphu ye-maple ukuze unamathele ohlelweni lwakho lokudla i-keto.

Amathiphu okwenza amakhukhi e-keto angcono kakhulu

Kunamaqhinga ambalwa okupheka ongawalandela ukuze uqiniseke ukuthi lawa amabhisikidi e-keto angcono kakhulu. Futhi uma lawa amakhukhi okuqala e-carb ephansi owake wawenza, ungakhathazeki ngoba kunezindaba ezinhle. Isikhathi sakho sokuqala sesizokuba yimpumelelo.

• Thatha inani eliphelele: Uma ungenayo i-muffin pan, ungakhathazeki. Sebenzisa i-ice cream scoop ehlanganisa izingxenye eziphelele. Bese uwabeka ebhodini lokubhaka elihlanganiswe nephepha lesikhumba.
• Qiniseka ukuthi abanamatheli: Qiniseka ukuthi ufafaza i-muffin pan yakho ngesifutho sokupheka noma ngamafutha kakhukhunathi ukuze uvimbele ukunamathela.
• Ziguqule zibe isinkwa se-keto: Ufuna iresiphi yesinkwa se-keto esiphelele? Mane uthele inhlama epanini lesinkwa bese uyisika njengoba uthanda.

Izinzuzo zezempilo zokubhaka ngofulawa we-alimondi

Ufulawa we-alimondi uqukethe isithako esisodwa, i ama-alimondi, igaywe kahle kumshini wokugaya ukudla ukuze kwenziwe impushana. Inkomishi eyodwa iqukethe amagremu angu-24 wamaprotheni, amagremu angu-56 amafutha, namagremu angu-12 we-fiber yokudla ( ² ), okwenza kube yisithako esivamile ekuphekeni okuningi kwesinkwa se-carb ephansi.

Ngokungafani nofulawa omhlophe ocebile, ufulawa we-alimondi uqukethe izinzuzo eziningi zokudla okunomsoco. Iwumthombo omkhulu we-calcium, ithusi, i-magnesium nensimbi. Inkomishi eyodwa iqukethe amaphesenti angama-24 yenani elinconyiwe lensimbi nsuku zonke, ukuntuleka komsoco okuvame kakhulu kanye nokuntuleka kwakho okuyimbangela ehamba phambili ye-anemia ( ³ ).

Ufulawa we-alimondi ukuhlinzeka ngezinzuzo zezempilo ezifanayo nama-alimondi. Lesi sithako singakusiza ngalezi zindlela ezilandelayo:

• Umfutho wegazi: Kolunye ucwaningo, ababambiqhaza badle amagremu angu-50 ama-alimondi ngosuku inyanga eyodwa. Izifundo zakhombisa ukugeleza kwegazi okungcono, ukwehla komfutho wegazi, kanye nezinga eliphakeme lama-antioxidants ( ⁴ ).
• Ushukela wegazi: El I-Journal of Nutrition ishicilele ucwaningo lapho ababambiqhaza badle ukudla nama-alimondi, amazambane, irayisi, noma isinkwa. Imiphumela yabonisa ukuthi ushukela wegazi wabahlanganyeli kanye namazinga e-insulin ehla ngemva kokudla ama-alimondi. ⁵ ).
• Isisindo somzimba: Ucwaningo olushicilelwe yi Ijenali Yamazwe Ngamazwe Yokukhuluphala kanye Nezifo Ezihlobene Ne-Metabolic wafunda imiphumela yama-alimondi nama-carbohydrate ayinkimbinkimbi ezifundweni ezikhuluphele ngokweqile. Abahlanganyeli bahlukaniswe ngamaqembu amabili, elilodwa lidla ukudla okunekhalori ephansi kanye no-85g/3oz wama-alimondi ngosuku, kanti elinye lishintshanisa ama-alimondi nge-carbohydrate eyinkimbinkimbi. Labo abadla ama-alimondi babona ukunciphisa umzimba ngo-62% kanye nokunciphisa amafutha amaningi ngo-56% uma kuqhathaniswa nelinye iqembu. ⁶ ).

Ukusebenzisa imikhiqizo yobisi ku-keto zokupheka

Le recipe ye-keto cookie ihlanganisa izithako ezimbili zobisi: ukhilimu osindayo kanye noshizi we-mozzarella. Uma ukwazi ukubekezelela ubisiZombili izithako zinikeza umthamo onempilo wamafutha agcwele kanye namanani aphakathi amaprotheni. Kodwa-ke, kubalulekile ukukhetha imikhiqizo yobisi evunyelwe yi-keto noma nini lapho kungenzeka.

Khetha imikhiqizo yobisi ephilayo, edlisiwe, uma kungenzeka, ukuze uyifake kuresiphi yakho. Nakuba ubisi lwe-organic pastered lunenani eliphakeme kunezinye, kuyafaneleka. Le mikhiqizo inamanani aphezulu e-CLA (i-conjugated linoleic acid) kanye ne-omega-3 fatty acids, ekhuthaza ukwehla kwesisindo futhi isize ukunciphisa ukuvuvukala.

Ukhilimu osindayo

Ukhilimu osindayo uqukethe i-lactose encane kuneminye imikhiqizo yobisi, njengobisi olujwayelekile. I-Lactose iyi-carbohydrate eyinhloko etholakala emikhiqizweni yobisi, yingakho kufanele unciphise ubisi ekudleni kwe-ketogenic.

Nakuba cishe wonke umuntu ezalwa enekhono lokugaya i-lactose, u-75% wabantu emhlabeni wonke ulahlekelwa yileli khono ngokuhamba kwesikhathi, okuholela ekungabekezelelani kwe-lactose ( ⁷ ). Imikhiqizo yobisi efana nebhotela, uwoyela webhotela, ighee, ukhilimu omuncu, ukhilimu omuncu otholakala kule resiphi incane nge-lactose uma iqhathaniswa neminye imikhiqizo yobisi. ⁸ ).

Ushizi weMozzarella

Ushizi we-Mozzarella unokuvumelana okuhle kokubhaka inhlama, nokho lokho akuyona kuphela inzuzo ehlinzekwa yilo shizi.

Kuyavela ukuthi, ushizi we-mozzarella ungumthombo wokudla okunomsoco. Igcwele i-biotin, i-riboflavin, i-niacin, namanye amavithamini amaningana, ahlanganisa uvithamini A, uvithamini D, no-vitamin E. Ushizi we-Mozzarella nawo unothe ngensimbi, engaba yinzuzo kakhulu kunoma ubani ohlushwa yi-anemia noma ukuntula i-iron eyisisekelo. ⁹ ).

Iresiphi Yakho Entsha Eyintandokazi Ephansi Yekhukhi

Lawa makhukhi e-keto azoba iresiphi yakho elandelayo oyintandokazi ephansi ye-carb, elungile ngemizuzu engama-25 nje. Ziphelele kunoma yisiphi isenzakalo, ziyisidlo esihle ongasiyisa emaphathini noma nge-brunch yangempelasonto. Uma ubheka ngokushesha amaqiniso omsoco, ungaqiniseka ukuthi le recipe ngeke ikukhiphe esandleni. i-ketosis futhi ngeke kukwenze ungafinyeleli kwakho imigomo ye-macronutrient.

I-Low Carb Fluffy Keto Cookies

Lawa makhukhi amnandi e-keto ayinketho enhle kakhulu ye-carb ephansi uma usohambeni, egcwele wonke amafutha anempilo owadingayo ukuze ungene ku-ketosis.

• Isikhathi Sokulungiselela: Amaminithi we-10.
• Isikhathi sokupheka: Amaminithi we-15.
• Isikhathi esiphelele: Amaminithi we-25.
• Rendimiento: Amakhukhi ama-12.
• Isigaba: Abaqalayo
• Igumbi lasekhishini: French.

Izithako

• 1 1/2 izinkomishi zikafulawa we-almond.
• 2 wezipuni ukhilimu we-tartar.
• 1 ithisipuni ye-baking soda.
• 1/2 isipuni sikasawoti
• 1 inkomishi ye-mozzarella egayiwe.
• 4 wezipuni ibhotela elithambile.
• Amaqanda angama-2.
• 1/4 inkomishi ukhilimu omuncu onzima.

Imiyalo

1. Shisisa ihhavini ukuya ku-205º C / 400º F.
2. Esitsheni, hlanganisa ufulawa we-almond, ukhilimu we-tartar, i-baking soda nosawoti.
3. Kwesinye isitsha, hlanganisa i-mozzarella, ibhotela, amaqanda, nokhilimu ophehliwe nge-mixer kuze kuhlanganiswe kahle.
4. Faka izithako ezomile endishini yesithako esimanzi futhi, nge-mixer yesandla, qhubeka uxuba kuze kube yilapho zonke izithako zihlanganiswa ngokuphelele.
5. Fafaza ithini le-muffin nesipuni ngesifutho sokupheka esingaqedi.
6. Usebenzisa isipuni esigcotshiswe ngamafutha, faka inhlama enkomishini ngayinye ye-muffin.
7. Bhaka kuze kube nsundu yegolide, cishe imizuzu eyi-13-15.
8. Bakhonze kushisa futhi ujabulele!

Ukudla okunomsoco

• Usayizi wengxenye: 1 ikhukhi
• Amakhalori: 157.
• Amafutha: I-13,6 g.
• Ama-carbohydrate: 3.9 g (Amacarbohydrates amaningi: 2.2 g).
• Amaprotheni: I-7,1 g.

I-Palabras clave: Keto amakhukhi fluffy.