Iresiphi ye-Carb Ephansi 5 Amaminithi we-Oatmeal

Ucabanga ukuthi i-oatmeal inqatshelwe ngokuphelele uma udla ukudla kwe-ketogenic?

I-"Noatmeal" noma i-ketogenic oatmeal iyisidlo esifana ne-"Oatmeal" noma i-oatmeal yendabuko ene-carbohydrate encane kodwa egcwele ukunambitheka.

Ngale recipe ye "noatmeal" noma i-ketogenic oatmeal, awudingi ukukhathazeka ngokuncishwa lokhu kudla okunethezeka kwasekuseni. Lokhu kudla nakanjani kuzokugcina ku-ketosis namaqiniso akho omsoco amangalisayo: Kunegremu elilodwa nje ama-carbohydrate kanye namagremu angu-44 amafutha ngokuphakela ngakunye.

Isisekelo macros kunzima ukuwahlula.

Ngakho-ke yini ekule oatmeal ye-ketogenic ekunikeza lokho kunambitheka kwe-oatmeal okududuzayo ngenkathi ugcina umzimba wakho ngaphakathi ketosis?

Izithako ze "oatmeal"

Ungayenza kanjani i-oatmeal ngaphandle kwe-oats? Nokho, ukusebenzisa izithako ezicebile ngamaprotheni kanye nama-carbohydrate aphansi, okwenza kube isidlo sasekuseni se-ketogenic.

Le recipe ye-keto oatmeal isebenzisa:

• Izinhliziyo ze-Hemp.
• Ufulawa wefilakisi.
• Imbewu yeChia.
• Ukukhishwa kwe-vanilla.
• Ama-coconut flakes.
• I-MCT uwoyela powder.

Kungani izinhliziyo ze-hemp zinenzuzo kangaka empilweni yakho?

Esinye sezithako eziyinhloko ku-oatmeal izinhliziyo ze-hemp. Bangeza inqwaba ku-keto oatmeal, banambitha okumangalisayo, futhi balayishwe izinzuzo zezempilo.

# 1: Bacebile nge-gamma-linolenic acid (GLA)

Ukwengezwa kwe-GLA kuboniswe ukuthuthukisa ukusebenza kwe-hormone nempilo. Ukudla okunothe nge-GLA kanye ne-GLA (njengezinhliziyo ze-hemp) kukhonjiswe ukuthi kunemiphumela emihle kubantu abane-ADHD, isifo senhliziyo, ukukhuluphala ngokweqile, i-multiple sclerosis, nobuhlungu bebele. ¹ ) ( ² ) ( ³ ).

Nokho, ngokuyinhloko iyisakhiwo se-prostaglandin, izinto zamakhemikhali okufanayo nama-hormone emzimbeni olawula ukuvuvukala, izinga lokushisa lomzimba, nokuthamba kwemisipha.

# 2: thuthukisa ukugaya

Njengokudla kwe-fiber ephezulu, izinhliziyo ze-hemp zaziwa ngokwenza ngcono i-fiber ukugaya. Okuqukethwe yifayibha ezinhliziyweni ze-hemp kungasiza ekudambiseni ukuqunjelwa, kodwa futhi kuphakela amagciwane amahle emathunjini, ama-probiotics, ukusiza ukugcina amasosha omzimba aqinile ( ⁴ ).

# 3: thuthukisa impilo yezinwele, isikhumba nezinzipho

Ngenkathi izinhliziyo ze-hemp zilungele ukugaya, yazo inzuzo zingaba nomthelela omkhulu kusuka ngaphakathi ngaphandle komzimba wakho. Ungakwazi ngisho ukuwasebenzisa phezu kwesikhumba sakho.

Amafutha akhiqizwa imbewu ye-hemp athuthukisa ukukhula kwamangqamuzana, okuyisici sokuqala sesikhumba esinempilo. Ucwaningo selukhombisile ukuthi uma une-eczema, ukusetshenziswa kwamafutha embewu ye-hemp kungasithuthukisa kakhulu isikhumba sakho ( ⁵ ).

# 4: yehlisa isifo sokuqaqamba kwamalunga nobuhlungu bamalunga

Ucwaningo locwaningo olwanyatheliswa ku-Journal of Ethnopharmacology luhlole imiphumela yokwengeza uwoyela wembewu ye-hemp ezigulini ezine-rheumatoid arthritis (RA). Imiphumela yabonisa ukuthi ukwelashwa kwamafutha akugcini nje ukunciphisa izinga le-MH7A RA fibroblast-like synovial cells, kodwa futhi kwandisa izinga lokufa kwamangqamuzana ( ⁶ ).

Manje njengoba wazi kancane mayelana nezinzuzo eziningi zezempilo zezinhliziyo ze-hemp, awuzwani nokuzama isitsha esihle se-keto oatmeal emnandi?

Isibalo esiphelele se-macronutrient, ngakho-ke uzoqiniseka ukuthi uhlala ku-ketosis ngenkathi uzizwa unelisekile futhi ugcwele.

I-Flax Flour noma Imbewu Yefilakisi: Uyini Umehluko?

Le recipe iyasetshenziswa ufulawa wefilakisi. Kodwa kuyini ukudla kwefilakisi? Ingabe iyafana ne-flaxseed noma i-flaxseed meal?

Ukudla kwefilakisi kungenye indlela yokuthi "ifilakisi eliphansi." Elinye igama ufulawa wefilakisi.

Uma udla i-flaxseed yonke, izovele idlule ngqo emgudwini wakho wokugaya ukudla. Kodwa uma uyigaya, kulula ukuyigaya ( ⁷ ).

Lapho igayiwe, i-flaxseed iphezulu ku-fiber kanye ne-omega-3 fatty acids.

Futhi inamakhemikhali e-phytochemicals abizwa ngokuthi ama-lignans. Ama-Lignan atholakala ezitshalweni futhi axhunyaniswe nokuvimbela izifo ezifana nesifo senhliziyo nemithambo yegazi kanye ne-osteoporosis ( ⁸ ).

Ingabe i-coconut ketogenic?

Yebo. Ungadla ukhukhunathi ekudleni kwe-ketogenic. Empeleni, ufulawa kakhukhunathi Kuyinto ehlukile ethandwayo kufulawa ongenalutho kumaresiphi we-keto.

Ukhukhunathi ucebile ngamafutha anempilo, ikakhulukazi ama-medium chain triglycerides, noma ama-MCTs. Le recipe isebenzisa ama-coconut flakes. Ukuze uyigcine i-keto-friendly, khetha amakhekheba kakhukhunathi angenashukela.

Uma ufuna ukusebenzisa ubisi lukakhukhunathi, khetha eyodwa engenashukela.

Imibono yokuphakela i-keto oatmeal

Ngoba le recipe yesidlo sasekuseni se-keto oatmeal yenza izinto zibe lula, ziningi izindlela zokuyishintsha futhi uyenze ngendlela oyifisayo.

Lezi ezinye zezengezo ze-keto ezihamba phambili okufanele uzicabangele lapho wenza inqwaba yalo fulawa. Qaphela isibalo sakho se-carb, njenge ezinye izithelo banoshukela omningi kunabanye.

• Ama-sweeteners we-ketogenic: Ukuze uthole ukunambitheka okumnandi okwengeziwe kodwa ngaphandle kwama-carbohydrate asuka kushukela, hlanganisa ufulawa omnandi ama-ketogens afana ne-stevia, i-erythritol, noma i-Swerve.
• Ama-chips Kashokoledi Wamahhala: Bazokunikeza ukuthinta kobumnandi kanye nephunga likashokoledi kodwa ngaphandle kwama-carbohydrate.
• Ubisi lukakhukhunathi: Kanye nobisi lwe-alimondi oludingekayo ku-recipe, engeza i-splash yobisi lukakhukhunathi ukuze uthole ukunambitheka okwengeziwe kanye nokhilimu.
• Ama-Blueberries: Akukhona nje ukuthi lesi sithelo esiphansi se-carb sinambitha kakhulu, futhi siphezulu kuvithamini C nama-antioxidants. Kuwo wonke amagremu ayi-100, amajikijolo aqukethe ama-calories angu-57, amagremu angu-2,4 efayibha, amagremu angu-11,6 ama-carbohydrates, kanye namagremu angaba ngu-5 e-fructose ( ⁹ ).
• Amantongomane: Lezi amantongomane e-carb ephansi agcwele amaprotheni. Engeza ama-walnuts ochotshoziwe ukuze uthole amaprotheni engeziwe azokugcina ugcwele isikhathi eside futhi wengeze ukuthungwa okuqinile. Ungazama amantongomane e-macadamia, amantongomane aseBrazil, ama-hazelnuts, noma ama-walnuts.
• Ukukhishwa kwe-vanilla: Lesi siqephu iphunga elimnandi futhi elimnandi lithuthukisa ukunambitheka ngaphandle kokwengeza ushukela.

Le noatmeal ayidli imifino, i-vegan, i-paleo, ne-gluten-free.

Landela eyodwa ukudla kwe-ketogenic yemifino inketho esebenzayo, futhi le recipe ye-keto oatmeal iwufanela ngempela umthethosivivinywa. Eqinisweni, njengoba le recipe ingenayo imikhiqizo yezilwane noma okusanhlamvu, ibuye ibe yi-vegan ne-gluten-free.

Okungcono nakakhulu, inhlanganisela yobisi lukakhukhunathi nama-alimondi ikunikeza umfutho omuhle wamaprotheni.

Leli phalishi lihle futhi uma ufuna izindlela zokupheka ze-paleo.

Guqula i-Keto Oatmeal ibe yi-Keto Shake

Uma uthanda, kulula ukulungisa le recipe futhi uyiguqule ibe yi-keto breakfast shake.

Mane upheke zonke izithako, bese ufaka konke ku-blender. Engeza idlanzana lamajikijolo akho owathandayo noma enye i-keto dressing. Cindezela inkinobho ku-blender. Ukuze uqedele, engeza ubisi lwe-alimondi kancane kuze kube yilapho uthola ukuvumelana okufunayo.

I-Carb ephansi ye-Ketogenic Oatmeal

Ukulungiselela i-oatmeal ngobusuku kuthandwa kakhulu kwabaningi izinhlelo zokudla ze-ketogenic. Lokhu kungenxa yokuthi ibhulakufesi lakho le-carb ephansi lizolunga esiqandisini lapho uvuka, ngaphandle komsebenzi wokulungiselela.

Ukwenza i-keto oatmeal ebusuku, mane ungeze yonke into embizeni yengilazi bese uvala ngokuqinile ngesivalo. Nyakazisa ukuze uhlanganise kahle. Bese uyiyeke iphumule efrijini lakho. Izoshuba ngobusuku. Ngakusasa ekuseni, engeza olunye ubisi lwe-alimondi uma ufuna lube nokuvumelana okuhle.

Uma ufuna i-oatmeal eshisayo, okumele ukwenze ukuyishisa ekuseni. Ungayishisisa kuhhavini ye-microwave noma ekhishini. Khumbula ukwengeza ubisi lwe-alimondi olwengeziwe kanye nezingubo zokugqoka ukuze ube nesiqalo esimnandi sosuku lwakho.

I-Ketogenic oatmeal ngemizuzu emi-5

Le recipe ye-carb oatmeal ephansi ayinayo i-oatmeal, kodwa ngeke uze uyiphuthe. Ngegramu eyodwa kuphela ye-net carbs kanye namagremu angu-44 wamafutha ngokukhonza ngakunye, le oatmeal ye-ketogenic izokwenza isiqalo esimnandi, esinobungani be-keto kuze kube usuku.

• Isikhathi Sokulungiselela: Amaminithi we-5.
• Isikhathi Ukupheka: 10 imizuzu-15 imizuzu.
• Isikhathi esiphelele: Amaminithi we-20.
• Rendimiento: 1.

Izithako

• 1 inkomishi yobisi lwe-almond olungafakiwe.
• 1/2 indebe yezinhliziyo ze-hemp.
• 1 isipuni sikafulawa wefilakisi.
• 1 isipuni sembewu ye-chia.
• 1 isipuni se-coconut flakes.
• 1 ithisipuni ye-vanilla ekhishwe
• 1 ithisipuni yesinamoni.
• 1 isipuni se-MCT uwoyela powder (noma 1 isipuni stevia kanye isipuni samafutha kakhukhunathi).

Imiyalo

1. Hlanganisa zonke izithako epanini elincane, hlanganisa ukuhlanganisa.
2. Bilisa kuze kube yilapho usujiyile ngokuthanda kwakho, ugovuze ngezikhathi ezithile.
3. Khonza futhi uhlobise ngamajikijolo afriziwe.

Ukudla okunomsoco

• Amakhalori: 584.
• Amafutha: I-44 g.
• Ama-carbohydrate: I-17 g.
• Isikhunta: I-16 g.
• Amaprotheni: I-31 g.

I-Palabras clave: i-noatmeal noma i-ketogenic oatmeal.