Iresiphi ye-Keto Cinnamon Rolls Yasekhaya Engcono Kakhulu

Ingabe unesidlo esiyintandokazi nesivamile othanda ukusilungiselela ngamaholide, imibuthano emikhulu noma ngisho nangentambama ethule nenethezekile? Kwabanye abantu, ama-cinnamon rolls ayisipho esihle sokukhonza iqembu elikhulu labangane nomndeni. Futhi akuyona imfihlo ukuthi kungani. Lezi zidlo ziyi-swirls ezimnandi zenhlama ethambile efakwe isinamoni, ushukela, nesithwathwa. ukhilimu ushizi. Ngubani obabayo ngoswidi omnandi kangaka?

Kodwa uma udla ukudla okune-carb ephansi noma okune-ketogenic, amaroli wesinamoni ajwayelekile awekho ohlelweni lwakho lokudla. Ukungakwazi ukujabulela i-sinamoni roll njalo kungase kube nzima kunalokho obukucabanga. Into yokugcina ofuna ukuyenza lapho uqala ukudla okusha ukuzizwa uncishwe noma yini, ingasaphathwa eyokudla kwakho okuyintandokazi yasikhathi sonke.

Ngenhlanhla, uma ungumthandi we-sinamoni roll futhi ekudleni kwe-keto, akudingeki ukhathazeke. Lawa ma-keto cinnamon rolls agcwele amafutha enempilo futhi basebenzisa i-stevia njenge-sweetener ukuze bangabi nayo ushukela.

Ziyisixazululo esiphelele sokushintsha imiqulu yendabuko yesinamoni ngaphandle kukukhiphe ku-ketosis noma unqobe eyakho umkhawulo wama-carbohydrate. Futhi, kulula kakhulu ukuzenza.

Yini Ngaphakathi Kwe-Keto Cinnamon Rolls?

Yini ekule recipe ephansi ye-carb eyenza le miqulu ye-sinamoni ibe yi-ketogenic? Phakathi kokunye, banengcosana kakhulu ama-carbohydrateAziqukethe ukolweni noma i-gluten, futhi zinamafutha amahle kakhulu.

Ushizi weMozzarella

Le recipe ye-keto cinnamon roll isebenzisa inhlama equkethe ngokuyinhloko ushizi we-mozzarella. Yebo, ufunda lokho kahle. Ushizi. Kuyiresiphi egqugquzelwe inhlama ye-pizza enamafutha ekhanda, inhlama edumile esekwe kwi-mozzarella elungele ukwenza izibiliboco ezenziwe ngesinkwa esiphundu njenge i-fat head pizza, ama-muffin nokunye.

I-Mozzarella ushizi iyisizinda senhlama engena-carb esifanelekile esingasetshenziswa kule miqulu ye-keto sinamoni ngoba iyanamathela, ngaleyo ndlela ithatha indawo ye-gluten kufulawa omhlophe. Siza udale ukuthungwa okumangalisayo okuthandayo kumqulu omuhle wesinamoni.

I-Whole mozzarella iphinde inikeze izinzuzo ezithile zezempilo, ikakhulukazi uma ukhetha leyo efunzwa utshani. Ngokuphambene neseluleko se-fat phobic nutrition ojwayele ukusizwa, ucwaningo lubonisa ukuthi imikhiqizo yobisi egcwele amafutha agcwele, njengoshizi neyogathi, inomphumela wokulwa nokuvuvukala ongavikela inhliziyo, kunokuba ube yingozi. ¹ ).

Eqinisweni, ucwaningo luye lwabonisa ukuthi i-mozzarella inganciphisa amazinga e-cholesterol e-LDL ( ² ).

Imikhiqizo yobisi edlelweni inothe ngovithamini K2, omega 3 fatty acids, kanye ne-CLA (conjugated linoleic acid), konke lokhu kunikeza izinzuzo zezempilo yenhliziyo ( ³ ) ( ⁴ ) ( ⁵ ).

I-CLA ikhonjisiwe futhi ukukusiza ukuthi ulahlekelwe ngamafutha omzimba ( ⁶ ). Uma kukhulunywa ngama-macros, i-mozzarella inhle kakhulu ekudleni kwe-ketogenic. Inkomishi yobisi lonke i-mozzarella inamagremu angu-2.5 wamacarbohydrates, amagremu angu-24 wamaprotheni, amagremu angu-25 amafutha, nama-calories angu-336 ( ⁷ ).

Kodwa-ke, ushizi awukwazi ukwenza wodwa ukuze unikeze isisekelo esiqinile senhlama ye-sinamoni roll. Udinga enye esikhundleni sikafulawa we-carb ephansi ukusiza ukwakha inhlama engaguquki.

Ufulawa wama-alimondi

Ufulawa we-alimondi Kuyisithako sokuya kubenzi besinkwa esingenayo i-gluten, futhi kwenzeka futhi kube isengezo esiphelele ekudleni okune-carb ketogenic ephansi. Njengama-alimondi, ufulawa we-alimondi unephrofayili enomsoco. Igcwele uvithamini E, i-folic acid, i-choline, i-manganese ne-magnesium ( ⁸ ).

Ngenxa yokuqukethwe kwe-magnesium ecebile, ama-alimondi angasiza ukulawula ushukela wegazi, okubalulekile ekudleni kwe-ketogenic ( ⁹ ) ( ¹⁰ ).

Kuwo wonke amagremu angu-14 amafutha atholakala kuma-alimondi, angu-9 alawo magremu angamafutha e-monounsaturated, ucwaningo olubonisa ukuthi anenzuzo empilweni yenhliziyo kanye namazinga e-cholesterol. Iphrofayili ecebile ye-antioxidant yama-alimondi inikeza izinzuzo ezibalulekile zenhliziyo futhi, kolunye ucwaningo, yasiza ukunciphisa amafutha esiswini ( ¹¹ ) ( ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ).

I-Stevia kanye ne-ketogenic sweeteners

Le Ketogenic Cinnamon Rolls Recipe Ibiza stevia, isishukela esingenashukela, esingenawo ama-carbohydrate esitholakala esitshalweni esimnandi kakhulu. Ithiphu: Ungatshala i-stevia engadini yakho.

Impushana emhlophe noma i-stevia ewuketshezi etholakala esitolo iwuhlobo olucolisisiwe lwekhambi futhi ivame ukusetshenziswa ekubhakeni nasekunandiseni ikhofi. Khumbula nje ukuthi inani elincane liya kude - i-stevia imnandi izikhathi ezingama-250 kuye kwangama-300 kunoshukela ojwayelekile wetafula ( ¹⁶ ).

Abanye abantu abakuthandi ukunambitheka kwe-stevia kakhulu ngoba iyababa kancane. Kodwa-ke, kunezinhlobo eziningana ezitholakalayo ezisusa lokho kunambitheka okubabayo abantu abaningi abakhononda ngakho. Uma ungeyena umlandeli we-stevia, kukhona abanye abambalwa. ama-sweeteners we-keto-friendly ongayisebenzisa kule recipe, kodwa qaphela ngoba ngeke kube ukushintshwa komuntu ngamunye.

I-Erythritol ne-Swerve imnandi kakhulu kunoshukela, ngakho-ke uzodinga ukungeza okuningi ku-iresiphi. Inkomishi eyodwa yalezi zindlela imnandi njengamathisipuni amabili e-stevia.

Isinamoni

Isinamoni ayisona nje isici esichazayo somqulu wesinamoni ophelele. Futhi i-superfood emangalisayo egcwele ama-antioxidants, imisoco enenzuzo, kanye nezakhiwo ezibhalwe kahle zokulwa nesifo sikashukela.

Inganciphisa ushukela wegazi ozila ukudla, ibambezele ukugayeka kokudla ama-carbohydrate, inciphise umphumela wawo kushukela wegazi, futhi ithuthukise ukuzwela kwe-insulin okuphelele, kuzo zombili izihloko zabantu abanesifo sikashukela nabangenaso isifo sikashukela ( ¹⁷ ) ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ) ( ²¹ ).

Kuwo wonke amakhambi nezinongo, isinamoni iphakathi kwezakhiwo ezizuzisa kakhulu ze-antioxidant. Inamandla kuma-polyphenols, ama-lignans, nama-flavonoid, isinamoni iyi-antimicrobial, i-antidiabetic, ne-anti-inflammatory. Kuboniswe ukuthi kunomphumela omuhle kumakaki wezempilo yenhliziyo, ikakhulukazi i-blood lipids ( ²² ) ( ²³ ). Ngemva kokufunda konke lokhu, kukwenza ufune ukusebenzisa isinamoni ngaphezu nje kophudingi, akunjalo?

Jabulela lawa ma-keto cinnamon rolls amnandi

Ingabe ukhathazekile ngokuthi ngeke ukwazi ukujabulela iphathi yomndeni wakho olandelayo noma ngisho nesidlo sasekuseni esimnandi ekhaya ngeSonto ekuseni? Ungasabi. Qoqa izithako zakho futhi wenze inqwaba yale miqulu ye-keto cinnamon ukuze ujabulele ukunambitheka kwayo okumnandi ngaphandle kokuzizwa unecala ngokonakalisa ukudla kwakho.

I-keto cinnamon rolls eyenziwe ekhaya engcono kakhulu

Lawa ma rolls e-cinnamon alula, ane-carb ephansi agcwele amafutha anempilo futhi akunikeza ukuthatha okusha kwesidlo sasekuseni esiyintandokazi sakho kanye nophudingi wephathi. Jabulela lokhu kudla okufakwe i-keto cream cheese frosting ekuseni ngenkomishi yekhofi le-keto noma njenge-dessert ye-keto engcono kakhulu owake waba nayo embuthanweni wakho olandelayo womndeni noma wabangane.

• Isikhathi Sokulungiselela: Amaminithi we-10.
• Isikhathi sokupheka: Amaminithi we-25.
• Isikhathi esiphelele: Amaminithi we-35.
• Rendimiento: Imiqulu engama-12.
• Isigaba: Uphudingi.
• Igumbi lasekhishini: American.

Izithako

Okwenhlama.

• 1 1/2 indebe ye-mozzarella ushizi osikiwe.
• 3/4 indebe kafulawa we-almond.
• 2 wezipuni kakhilimu ushizi.
• 1 iqanda.
• 1/2 ithisipuni baking powder.

Okokugcwalisa isinamoni.

• 2 wezipuni zamanzi.
• 2 wezipuni ze-stevia.
• 2 wezipuni zesinamoni.

Okweqhwa.

• 2 wezipuni kakhilimu ushizi.
• 2 wezipuni collagen.
• 1 isipuni se-stevia.

Imiyalo

1. Shisisa ihhavini ukuya ku-175º C / 350º F.
2. Ncibilikisa i-mozzarella nokhilimu ushizi ku-microwave (imizuzu engu-1 1/2, uvuselela uhhafu).
3. Faka iqanda kushizi.
4. Engeza ufulawa we-almond kanye ne-baking powder.
5. Hlanganisa nemfoloko kuze kuhlanganiswe yonke into.
6. Roll inhlama ibe yibhola.
7. Hlukanisa inhlama ibe amabhola angu-6.
8. Yakha imiqulu emide futhi uyibeke ephepheni elingangenwa amafutha.
9. Ukusebenzisa iphinikhodi, khipha inhlama, wenze ungqimba ngalunye lwenhlama lube mncane ngangokunokwenzeka.
10. Yenza ukugcwaliswa ngokuxuba amanzi, i-sweetener, nesinamoni endishini encane.
11. Sabalalisa ukugcwaliswa kwe-liquid phezu kwemiqulu yenhlama echotshoziwe.
12. Roll umqulu ngamunye ube bhinzi futhi usike phakathi ukuze udale amabhanisi ayi-12.
13. Beka ama-buns eshidini lokubhaka elingaqinile noma epanini lekhekhe.
14. Faka kuhhavini ubhake imizuzu engu-25.
15. Ngenkathi amabhanisi ehhavini, yenza ushizi ukhilimu ube nesithwathwa ngokuxuba ushizi wekhilimu kanye nesiphuzo esimnandi.
16. Sabalalisa phezu kwamabhanisi ashisayo futhi uphake.
17. Faka efrijini okusele ngesinye isikhathi.

Ukudla okunomsoco

• Usayizi wengxenye: 1 umqulu.
• Amakhalori: 142.
• Amafutha: I-10 g.
• Ama-carbohydrate: Ama-carbohydrate inetha: 4g.
• Isikhunta: I-0,7 g.
• Amaprotheni: I-10 g.

I-Palabras clave: i-keto cinnamon rolls.