Iresiphi yesinkwa se-keto yamasekhondi angu-90

Uma ucabanga ukuthi ukulandela ukudla kwe-ketogenic kusho ukuthi kufanele ulahle izinto ezinhle ekuphileni, cabanga futhi. Uma kuyisikhathi sakho sokuqala uzama ukudla okunekhalori ephansi, isinkwa cishe yinto yokuqala oqala ukuyikhumbula. Ngenhlanhla, le recipe ye-carb ephansi yesinkwa se-90-second izokujabulisa futhi izokugcina usendleleni efanele.

Yisebenzise esikhundleni sesinkwa sesemishi, ithosi, amamuffin esiNgisi, nanoma yini. Futhi njengoba kuthatha imizuzwana engu-90 nje ku-microwave, uzofuna ukwengeza le recipe ye-carb keto ephansi esimisweni sakho sansuku zonke.

Umuthi ocebile, onebhotela uzokubuyisela ezinsukwini ezimnandi zokudla isinkwa, ngaphandle kokukhuphuka koshukela wegazi kanye nokwehla kwamandla.

Lesi sinkwa se-microwave sinet carbs ezimbili kuphela, ngakho-ke akudingeki ukhathazeke ngenani lakho le-carb.

Lesi sinkwa esisheshayo nesilula yilesi:

• Emnene.
• Fluffy.
• Kuyashisa.
• Ibhotela.
• I-Sugarfree.
• Ngaphandle kwe-gluten.

Izithako eziyinhloko kulesi sinkwa semizuzwana engama-90 yilezi:

• Ufulawa we-alimondi.
• HalalaInaukhukhunathi.
• Amaqanda.
• Ibhotela noma ghee.

Izithako Ongazikhethela:

• Ibhotela le-Ketogenic macadamia nut, esikhundleni sebhotela lamantongomane.
• 1 isipuni sesinamoni
• 1 ithisipuni sesame noma flaxseed.
• Imbewu ye-bagels.
• Impuphu kagalikhi.
• 1 ingcosana kasawoti.

3 Izinzuzo zezempilo zalesi sinkwa semizuzwana engama-90

Asikho isidingo sokuyeka isinkwa ekudleni kwe-keto. Lesi sinkwa esinobungani be-keto sinezinzuzo eziningi zezempilo ngenxa yezithako ezinhle ezisiqukethe.

# 1: Isekela Impilo Yengqondo

Ubuwazi ukuthi ngisho nesinkwa esingenayo i-gluten kanye ne-paleo singakhuphula ushukela wakho wegazi futhi kubangele ukwehla okukhulu kwamandla?

Lokhu kungenxa yokuthi iningi lesinkwa esitholakala emashalofini ezitolo zegilosa sinamakhabhohayidrethi amaningi futhi aphansi namafutha akhulisa ubuchopho. Ngakho-ke abanayo indawo ekudleni okuphansi kwe-carb.

Esikhundleni salokho, yenza lesi sinkwa se-keto esilula kakhulu ngofulawa we-almond, ufulawa kakhukhunathi, namaqanda amahhala. Zonke lezi zithako zizogcina izinga likashukela egazini lizinzile futhi zikusize uxoshe inkungu yobuchopho.

Amaqanda aziwa kakhulu ngokuqukethwe kwamaprotheni, kodwa lokho akuyona inzuzo yawo kuphela. Eqinisweni, amaqanda awumthombo wamandla wokudla uma kuziwa ekudleni kobuchopho.

Ziwumthombo omkhulu we-choline, isakhi esibalulekile ekuthuthukiseni nasekusebenzeni kobuchopho ( ¹ ).

I-Choline iphinde isekele ukugxilisa ingqondo nokufunda ( ² ), okwenza kube inhlanganisela ebalulekile ekusebenzeni kwengqondo, kungakhathaliseki ubudala bakho.

Kodwa akugcini lapho: Amaqanda nawo anothe ngezinhlobonhlobo zamavithamini B, okuhlanganisa i-folate, i-biotin, i-riboflavin, i-pantothenic acid, ne-B12. Amavithamini B abalulekile empilweni nasekukhuleni kobuchopho kuyo yonke impilo yakho ( ³ ).

Ucwaningo lukhombisa ukuxhumana phakathi kokuntuleka kwe-B12 nokuncipha kwengqondo kubantu asebekhulile ( ⁴ ). Ungasiza ukunciphisa ukuguga kobuchopho ngokudla okuningi okunothe ngamavithamini B njengamaqanda.

Uma sikhuluma ngokugcina ubuchopho bakho busha, esinye isithako esivamile ekuphekeni okuningi kwe-keto ufulawa we-alimondi, onothe ngovithamini E. I-Vitamin E iyi-antioxidant enamandla ecwaningwayo ngemiphumela yayo enenzuzo ekuqondeni kwabantu abanesifo i-Alzheimer's. ⁵ ) ( ⁶ ).

# 2: Isekela impilo yamehlo

Imishini yedijithali, izibani zokwenziwa, ngisho nelanga - amehlo akho ahlala ephonselwa inselelo. Nakuba le mithombo yokukhanya okuluhlaza ingase ibonakale ingenakugwenywa, lisekhona ithemba lokusindisa amehlo akho.

I-Lutein ne-zeaxanthin ngamakhemikhali e-phytochemicals anikeza izithelo nemifino amathoni awo aphuzi newolintshi. Ungazithola futhi ngobuningi ezikhiqizweni zamaqanda.

I-Lutein ne-zeaxanthin zisebenza njengama-antioxidants anamandla asiza ukuvikela umzimba wakho kuma-radicals mahhala. Ama-radicals amaningi amahhala angadala ukulimala kwamaseli okuholela ezifweni ezinjengomdlavuza kanye nokuncipha kwengqondo okuhlobene neminyaka.

Kodwa i-lutein ne-zeaxanthin zilungele kakhulu amehlo ( ⁷ ).

Azigcini nje ngokuvikela amehlo akho ekulimaleni okukhanyayo ngokuhlunga ukukhanya okuluhlaza okwesibhakabhaka ( ⁸ ), kodwa futhi ingasiza ekuzivikeleni ezifweni zamehlo ezihlobene nobudala ezifana nokuwohloka kwe-macular kanye nolwelwesi lwamehlo (cataracts). ⁹ ) ( ¹⁰ ) ( ¹¹ ).

Amaqanda nawo atholakala ngendlela emangalisayo, ngakho-ke ngeke nje uthole umthamo ohloniphekile wama-antioxidants, kodwa futhi uzothola umthamo umzimba wakho ongawumunca futhi uwusebenzise ( ¹² ).

Ukudla iqanda ngosuku kukhulisa amazinga e-lutein ne-zeaxanthin ( ¹³ ). Futhi leyo ingxenye nje yesinkwa esingamasekhondi angama-90.

# 3: Isekela amasosha omzimba

Uma uhlezi ukhathele noma unomkhuhlane njalo, amasosha akho omzimba angase adinge ukuqiniswa.

Ngenhlanhla, awudingi ukuchitha amakhulu amadola ezithasiselweni uma unokudla okunomsoco esandleni.

Ukhukhunathi ungenye yokudla okungcono kakhulu kwempilo yokuzivikela komzimba.

Amafutha kakhukhunathi ikakhulukazi aziwa ukuthi alwa namagciwane ayingozi kanye nemiphumela yawo eqeda ukuvuvukala ( ¹⁴ ) ( ¹⁵ ).

Ukhukhunathi ucebile futhi ngama-medium chain triglycerides (MCTs), afundelwa izakhiwo zawo zokulwa nomdlavuza ( ¹⁶ ).

Ama-alimondi angokunye ukudla okuvuselela amasosha omzimba ngenxa yokuqukethwe kwawo kwe-manganese. I-Manganese isekela ukukhiqizwa kwe-antioxidant enamandla ebizwa ngokuthi i-SOD (superoxide dismutase) evikela izikhungo zokukhiqiza amandla kumaseli akho, eyaziwa nangokuthi i-mitochondria. [¹⁷].

I-Mitochondria isiza ukuguqula ukudla okudlayo kube amandla asetshenziswa umzimba wakho ukuze kusebenze. Lapho i-mitochondria yakho ingasebenzi kahle, uzokhathala, ube buthaka, futhi mancane amathuba okuthi ulwe namagciwane namagciwane.

I-vitamin E kuma-alimondi nayo ikhonjiswe ukuthi isekela impilo yomzimba, ikakhulukazi kubantu asebekhulile ( ¹⁸ ) ( ¹⁹ ). Le antioxidant enamandla isebenza ukuvikela kanye nokwandisa ukuxhumana phakathi kwamaseli akho futhi iqinise impilo yokuzivikela komzimba ngokulwa namabhaktheriya namagciwane ( ²⁰ ).

Ufulawa we-alimondi uwumthombo omuhle kakhulu we-fiber yokudla, amaprotheni, namafutha e-monounsaturated, kanye nokuba nama-carbohydrate aphansi.

Akukubi ngocezu lwesinkwa sikafulawa we-alimondi we-ketogenic!

Le recipe yesinkwa esine-carb ephansi izoba yinto ethandwayo ekhaya lakho futhi iqinisekile ukuthi iyoba yintandokazi yakho uma ufisa isemishi. Yisebenzisele isemishi lakho lesidlo sasekuseni eliyiqanda eliyintandokazi, ligcobe ngamafutha omnqumo nosawoti wasolwandle, noma wenze inqwaba esheshayo ngaphambi komsebenzi ekuseni ukuze udle phakathi nosuku.

Vele uyifake ku-toaster bese wengeza ushizi owuthandayo we-cheddar noma ukhilimu ngaphezulu. Noma mhlawumbe, izame ngayo lokhu okumnandi kwe-avocado pesto sauce. Izoba kalula enye yezintandokazi zakho zokupheka eziphansi ze-carb.

90 isinkwa sesekhondi

Lesi Sinkwa Se-Keto Semizuzwana engu-90 siyashesha futhi silungile ku-microwave ngamasekhondi ambalwa. Ngezithako ezimbalwa nje ezilula, ufulawa we-alimondi, amaqanda, nebhotela, uzojabulela ushizi wakho wasekuseni kanye nethosti ngokushesha.

• Isikhathi esiphelele: Amaminithi we-5.
• Rendimiento: 1 ucezu
• Isigaba: American.

Izithako

• 2 wezipuni kafulawa we-alimondi.
• 1/2 isipuni sikafulawa kakhukhunathi.
• 1/4 ithisipuni baking powder.
• 1 iqanda.
• 1/2 isipuni sebhotela elicibilikile noma i-ghee.
• 1 isipuni sobisi olungenashukela ozikhethele lona.

Imiyalo

1. Hlanganisa zonke izithako endishini encane bese ushaya kuze kube bushelelezi.
2. Gcoba indishi yengilazi ephephile ye-microwave engu-8 × 8 cm / 3 × 3-intshi engu-XNUMX-inch noma ipani elinebhotela, i-ghee, noma amafutha kakhukhunathi.
3. Thela ingxube endishini egcotshwe kahle noma isikhunta kanye ne-microwave phezulu imizuzwana engu-90.
4. Susa ngokucophelela isinkwa endishini yengilazi noma isikhunta.
5. Sika isinkwa, usigcobe, bese uncibilikisa ibhotela phezulu, uma uthanda.

Note

Uma ungenayo i-microwave noma ungathandi ukuyisebenzisa, zama ukuthosa inhlama ngebhotela elincane, i-ghee, noma amafutha kakhukhunathi esitokisini. Indlela yokupheka iyafana. Kuthatha isikhathi sokulungiselela esifanayo, futhi kulula nje, kuphela uzoba nokuthungwa okuhluke kancane kanye nesikhathi sokupheka.

Ukudla okunomsoco

• Usayizi wengxenye: 1 ucezu
• Amakhalori: 217.
• Amafutha: I-18 g.
• Ama-carbohydrate: 5 g (2 g wama-carbohydrate).
• Isikhunta: I-3 g.
• Amaprotheni: I-10 g.

I-Palabras clave: 90 isekhondi keto isinkwa.