Ayikho indlela engcono yokwamukela isizini yokuwa kunenqwaba noma amabili alawa Muffin We-Pumpkin Cream Cheese. Athambe kamnandi futhi abolile, lawa ma-muffin mahle kakhulu azokuphephetha.
Izithako eziyinhloko kulawa ma-Muffin e-Low Carb Pumpkin Cream Cheese zifaka:
- I-MCT uwoyela powder.
- Amaqanda.
- Ithanga.
- Ibhotela elidla utshani.
- Ufulawa we-alimondi.
- Ukukhishwa kwe-vanilla.
3 Izinzuzo Zezempilo Zalawa Muffin We-Pumpkin Cream Cheese Muffin
# 1. Zilungele impilo yenhliziyo
I-dessert ezokugcina ku-ketosis futhi ithuthukise impilo yenhliziyo yakho? Kufanele ubhalise kuphi?
Amaqanda ayisithako esimangalisayo kunoma iyiphi i-keto dessert. Anephrofayili ephelele ye-amino acid, amagremu ayi-6 amaprotheni eqanda ngalinye, futhi aqukethe i-lutein ne-zeaxanthin, alungele impilo yenhliziyo kanye nokuvimbela izifo zenhliziyo. 1 ).
I-Lutein isiza ngokuqondile ukulawula i-HDL (high-density lipoproteins, eyaziwa nangokuthi i-cholesterol enhle) kanye ne-LDL (low-density lipoproteins, eyaziwa nangokuthi i-cholesterol embi). Lokhu kubangela ukuncipha kokuvuvukala emgudwini wegazi ( 2 ).
I-omega-3 fatty acids etholakala emaqanda nayo ikhonjiswe ukuthi isiza ukwehlisa i-cholesterol, yehlisa kakhulu ingozi yesifo senhliziyo nesifo sohlangothi ( 3 ).
Amathanga aqukethe i-antioxidant ebizwa ngokuthi i-beta-carotene ne-beta-cryptoxanthin ne-alpha-carotene esiza ukunciphisa ama-radicals mahhala futhi ehlise ingcindezi ye-oxidative. Ngokwenza lokhu, unciphisa amathuba okuba nesifo senhliziyo nezinye izifo ( 4 ) ( 5 ). Futhi iqukethe i-lutein ne-zeaxanthin, njengamaqanda.
Ufulawa we-alimondi uqukethe i-vitamin E, isakhi esincibilikayo esinamafutha esiza ukuvimbela ukulimala kwamangqamuzana okubangelwa ama-radicals mahhala. Lokhu kusiza ukunciphisa ingozi yesifo senhliziyo ( 6 ) ( 7 ) ( 8 ).
# 2. Bandisa amandla
Le recipe ngeke yanelise isifiso sakho se-dessert kuphela, kodwa izokunikeza nomfutho owengeziwe wokugijima okungu-5K. Akunjalo ngempela, kodwa ngokuqinisekile kuzokunikeza umfutho wamandla.
Amaqanda mahle kakhulu. Azikho izinto ezinhle ezanele ezingabhalwa ngamaqanda. I-Lutein ikhonjiswe ngokukhethekile ukwandisa ukukhiqiza nokusebenza komzimba ( 9 ).
Ngaphezu kwalokho, angumthombo wamandla njalo futhi ngeke anyuse amazinga kashukela egazini. Aqukethe i-folic acid, uvithamini B12, uvithamini B2 (riboflavin) kanye ne-thiamine ezibalulekile ekukhiqizeni amandla.
Ufulawa we-alimondi uqukethe ne-vitamin B2 (riboflavin) esiza ukugcina amazinga anempilo enempilo ( 10 ).
I-MCT oil powder iqukethe I-MCT (noma i-medium chain triglycerides), yingakho igama. Ama-MCT angomunye wemithombo yamandla emsulwa futhi etholakala kakhulu nge-bioavailable. Ziwumthombo wamafutha adala amandla ngendlela ye ama-ketonescishe ngokushesha, okubenza babe uphethiloli ophelele. Ngokuyisisekelo, zinkulu.
# 3. Bakhuthaza impilo yobuchopho nokucaca kwengqondo
Amaqanda anothe nge-choline, okuyi-a macronutrient ukuthi umzimba wethu usuvele ukhiqiza, kodwa ngokuyinhloko sidinga ukukuthola ekudleni kwethu. Ukudla ukudla okucebile ku-choline kuzosiza ukuthuthukiswa kwesibindi nobuchopho.
I-lutein ne-zeaxanthin emathangeni nasemaqanda ayilungele inhliziyo yakho kuphela, kodwa futhi nokugcina ubuchopho obunempilo. Ucwaningo lubonise ukuthi abantu abadala asebekhulile abadla yomibili imikhiqizo, bathola ukuthuthuka ekusebenzeni kahle kwe-neuronal ( 11 ).
I-Lutein ne-zeaxanthin zitholakala kakhulu nge-bioavailable uma zihlanganiswa nesilinganiso esinempilo samafutha, ngakho-ke i-MCT powder powder yengezwa kumxube.
I-MCT powder powder ingumthombo omkhulu wamandla, kodwa futhi ithuthukisa umsebenzi wokuqonda. I-MCT acids idala amandla ngendlela ye ama-ketones futhi ama-ketone angawela umgoqo wegazi nobuchopho futhi asebenze njengophethiloli wesimiso sezinzwa.
Ucwaningo olwenziwa lubonise ukuthi lapho kuhlanganisa ukudla nge-MCT acids kwaba nokwanda kwama-ketones egazini, okuhlobene nokusebenza okuphezulu kumaphuzu enkumbulo ( 12 ).
The best ithanga ukhilimu ushizi muffins
- Isikhathi Sokulungiselela: Amaminithi we-10.
- Isikhathi sokupheka: Amaminithi we-22.
- Isikhathi esiphelele: Amaminithi we-32.
- Rendimiento: 12 ama-muffin.
Izithako
Okwesisindo:.
- Amaqanda angama-4.
- ⅔ inkomishi ekheniwe ithanga puree.
- ½ inkomishi yebhotela yamahhala (noma amafutha kakhukhunathi), iyancibilika bese iyapholiswa.
- ¼ inkomishi ye-stevia sweetener.
- 1 - 2 wezipuni ze-vanilla extract.
- ½ inkomishi kafulawa kakhukhunathi.
- ½ inkomishi kafulawa we-alimondi.
- ½ isipuni se-baking soda.
- Ingcosana kasawoti olwandle
- ½ - 1 ithisipuni isinongo sikaphayi wethanga.
- ½ isipuni sesinamoni.
Ukuze ugcwalise ukhilimu ushizi:.
- 1 isipuni se-MCT uwoyela powder.
- 85g/3oz kakhilimu kashizi wezilwane ezifunzwa utshani.
- 1 isipuni se-stevia noma i-erythritol sweetener.
- 1 ithisipuni ye-vanilla ekhishwe
Imiyalo
- Shisisa ihhavini ukuya ku-175º C / 350º F.
- Hlanganisa izithako zokugcwalisa ushizi wekhilimu bese ugcine.
- Hlanganisa zonke izithako ezomile ze-muffin endishini eyodwa kanye nezithako ezimanzi kwesinye isitsha. Faka ngobumnene izithako ezimanzi ezitsheni ezomile futhi uhlanganise kuze kuhlanganiswe kahle.
- Epanini le-muffin elinemigqa, gcwalisa isigaba ngasinye mayelana ne-XNUMX/XNUMX egcwele bese wengeza isipuni esingu-XNUMX sikakhilimu ushizi phezulu, usebenzisa i-toothpick ukuze uhlanganise ingxube kashizi wekhilimu engxenyeni ye-muffin yamathanga.
- Bhaka imizuzu engu-18-22 futhi uyivumele iphumule imizuzu engu-5 ngaphambi kokukhonza.
Ukudla okunomsoco
- Usayizi wengxenye: 1 umufi.
- Amakhalori: 106,3.
- Amafutha: I-7,05 g.
- Ama-carbohydrate: 9,86 g (Amacarbohydrates amaningi: 7,36 g).
- Isikhunta: I-2,5 g.
- Amaprotheni: I-4.86 g.
I-Palabras clave: ithanga ukhilimu ushizi muffins.