Quick and Easy Keto Egg Muffins Recipe

Isidlo sasekuseni se-carb ephansi singakhathala uma ubulokhu ulandela Ukudla kwe-ketogenic okwesikhashana. Cishe usucabange ukuthi amaqanda aphekwe ngazo zonke izindlela. Kodwa uma ungazange uzame la ma-muffin amaqanda e-keto, uphuthelwa enye yezindlela ezingcono kakhulu zokufaka izinongo zokupheka kweqanda lakho.

Le recipe ayinayo i-gluten, ayinayo okusanhlamvu, i-low-carb, futhi inemisebenzi eminingi kakhulu. Isidlo sasekuseni esinempilo esihle kakhulu sokudla kwe-keto noma kwe-paleo okunama-carbohydrate amancane kakhulu ngokuphakwa ngakunye.

Le recipe yebhulakufesi nayo iyinketho esheshayo nelula ye-keto elingana nendlela yakho yokuphila osendleleni. Ilungele ukushisisa kabusha ekuseni phakathi nosuku lomsebenzi noma ngisho nokudla okulula okusheshayo ntambama.

Akukho ukulungiselela ukudla kweviki lonke okudingekayo uma wenza lawa ma-muffin amnandi kwasekuseni kusenesikhathi. Ngokushisisa kabusha kwamasekhondi angu-30 ku-microwave, uzothola lokhu kudla okumnandi. Zilungiselele isidlo sangeSonto kanye neyakho ikhofi ye-keto noma ezinye izitsha zesidlo sasekuseni se-keto, futhi uzodla ibhulakufesi isonto lonke.

Yini eku-Keto Egg Muffins?

Izithako ezikula ma-Muffin Eqanda E-Keto azimnandi nje kuphela, kodwa futhi zinomsoco. Ukuqala usuku lwakho ngamafutha anempilo, umthamo onempilo wamaprotheni, kanye nenqwaba yemifino ye-carb ephansi kuyindlela enhle yokuqinisekisa ukuthi uthola konke okudingayo ukuze uhlale unempilo ekudleni kwe-ketogenic.

Izithako eziningi kule recipe ziwukudla okwandisa i-collagen. Collagen Kuyisithako esiyinhloko sezicubu eziningi emzimbeni wakho futhi kunezinzuzo eziningi zezempilo.

Cabanga nge-collagen njengeglue ebamba umzimba wakho ndawonye. Iyiprotheyini eningi kakhulu emzimbeni womuntu, ekhona ezicutshini zemisipha, isikhumba, amathambo, imisipha, imisipha nezinzipho. Umzimba wakho ungawukhiqiza, kodwa futhi kuyasiza ukuwusebenzisa ekudleni okudla nsuku zonke ( ¹ ).

Kungenzeka ukuthi uqaphele ukuthi imikhiqizo eminingi yokunakekelwa kwesikhumba elwa nokuguga iqukethe i-collagen njengesithako emikhiqizweni yabo yezihloko. Lokho kungenxa yokuthi i-collagen iyisici esiyinhloko esikhumbeni lokho kuyigcina iguquguquka futhi ibushelelezi. Kuyasiza futhi ukuvikela ukuwohloka kwesikhumba nezimpawu zokuguga.

Inkinga ngaleyo mikhiqizo ukuthi i-collagen ayikwazi ngempela ukumuncwa ngaleyo ndlela. Amaprotheni makhulu kakhulu ukuthi angadlula ku-matrix yesikhumba. Indlela engcono kakhulu yokwethula i-collagen esikhumbeni ukusebenzisa izithako ezidingekayo ukuze uyifake ekudleni kwakho kwansuku zonke. Umzimba wakho ukhiqiza i-collagen ekudleni okudlayo.

Yidla ukudla okunothe nge-collagen (njenge umhluzi wamathambo) kanye nokudla okucebile kumabhlogo wokwakha we-collagen (okungukuthi uvithamini C) kuyindlela ephumelelayo yokwandisa ukukhiqizwa kwe-collagen emzimbeni wakho ( ² ). Lawa ma-muffin eqanda angakusiza ukuthi ufike lapho nge-toppings yawo emnandi.

Izithako eziyinhloko kulawa ma-muffin amaqanda e-ketogenic zifaka:

• Amaqanda.
• Isipinashi.
• U-Bell pepper.
• I-anyanisi.
• Amakhowe.
• Isoseji.
• I-MCT uwoyela powder.

Amaqanda: Inkanyezi yeresiphi

Amaqanda awumthombo omuhle kakhulu wamaprotheni, kodwa futhi asiza ukugcina isikhumba esinempilo namalunga ngoba aqukethe i-lutein ne-zeaxanthin. Futhi zicebile ku-choline, okusho ukuthi zisiza ekuthuthukiseni isibindi nobuchopho. Umzimba wakho ukhiqiza i-choline, kodwa kubalulekile futhi ukukusebenzisa lokhu micronutrient ekudleni kwakho ³ ).

Amanye ama-micronutrients abalulekile emaqanda afaka i-zinc, i-selenium, i-retinol, ne-tocopherols ( ⁴ ). Ngayinye yalezi zakhi zomsoco futhi iyi-antioxidant evame ukumelwa kancane ekudleni okujwayelekile.

Ama-Antioxidants ayizakhi ezibalulekile ezivikelayo ezinciphisa ama-radicals mahhala emzimbeni wakho ukuvimbela ukucindezeleka okwenziwe nge-oxidative nokuvuvukala okubangela izifo. Kokubili kuxhunyaniswe nezifo ezingelapheki njengesifo senhliziyo, ukukhuluphala kanye ne-Alzheimer's, kanye nemidlavuza eminingi ( ⁵ ) ( ⁶ ).

Amaqanda aphakathi komthombo onokwethenjelwa wamafutha namaprotheni ekudleni kwe-ketogenic. Futhi ziwumthombo omuhle we-cholesterol enempilo. Ngokuphambene nalokho abaningi abakucabangayo nge-cholesterol, i-cholesterol ekudleni ayibangeli isifo senhliziyo. Akudingekile ukuthi ugxile ekudleni amaqanda amhlophe kuphela njengoba basho kudala. Yidla iqanda lonke, isikhuphasha nakho konke. Eqinisweni, i-yolk yilapho iningi lezakhamzimba lihlala khona.

I-Cholesterol iyisithako esiyisisekelo ekwakhiweni kwamahomoni ocansi emzimbeni womuntu. Umzimba wakho udinga i-cholesterol ukuze wenze imisebenzi ebalulekile, ngakho-ke akudingeki uyigweme ngokuphelele ( ⁷ ).

Amaqanda kulula ukuphekwa, ayahambiseka, futhi awanawo ama-carbohydrates. Kodwa nakanjani kungenzeka ukuba nesithukuthezi ngokudla izitsha ezifanayo zamaqanda. Lawa ma-muffin amaqanda akunikeza indlela entsha yokujabulela le ngxenye enempilo ye Ukudla kwe-ketogenic.

Imifino: Abalingisi abasekelayo

Okuhle ngala ma-muffin ukuthi ungakwazi ukuhlanganisa futhi uqondanise nemifino nezinongo njalo uma uwenza. Sebenzisa noma yini esefrijini lakho noma imifino ofuna ukuyishintshanisa nama-muffin akho eqanda le-keto njalo uma uwenza.

Iresiphi evamile engezansi ihlanganisa imifino enomsoco ezokunikeza izinhlobonhlobo zamavithamini namaminerali azokusiza usuku lonke. Futhi zizokusiza ukuthi ukhiqize i-collagen.

• Isipinashi: Lezi zitshalo eziluhlaza ziqukethe amavithamini A no-K, kanye ne-folic acid. Zinamandla okulwa nokuvuvukala kanye ne-antioxidant futhi kalula zingesinye sezitshalo eziminyene ezinomsoco ongase uzifake enqwaba yamaresiphi e-keto ( ⁸ ) ( ⁹ ).
• I-Bell pepper kanye no-anyanisi: Zombili ziqukethe i-vitamin B6. Ucwaningo luye lwabonisa ukuthi uvithamini B6, uma uthathwa noma udliwa nokudla okunothe nge-folic acid, njengesipinashi, wehlisa amazinga e-homocysteine ​​​​aphelele. Amazinga aphezulu e-homocysteine ​​​​axhunyaniswe nokuvuvukala kanye nokuthuthukiswa kwesifo senhliziyo ( ¹⁰ ).
• Amakhowe: Lawa makhowe anothe ngomsoco awumthombo omuhle we-phosphate, potassium, ne-selenium ( ¹¹ ). Basiza futhi ukulwa nokuvuvukala ( ¹² ).

Uma ubheka ukushintsha le recipe ngemva kokuyizama ngezithako ezingenhla, unezinketho eziningi. Shintsha isipinashi nge-kale ukuze ukhulise ukudla kwakho kwe-manganese, uvithamini A, no-vitamin K.

Shintshanisa upelepele oluhlaza ngopelepele obomvu noma owolintshi ukuze ukhulise ukudla kwakho kukavithamini C, noma wengeze ukunambitheka nge-jalapeño noma upelepele obomvu oqoshiwe. Uma ufuna ukuqeda ngokuphelele i-nightshade, gwema upelepele wensimbi no-anyanisi bese wengeza u-garlic powder noma u-garlic othosiwe kanye ne-zucchini egayiwe.

Amathuba okufaka imifino kulawa mamuffin e-keto amnandi awapheli.

Manje njengoba usuwazi kabanzi ngokuthi kungani izithako zizuzisa kangaka empilweni yakho, ake siye eresiphi.

Iseluleko sochwepheshe: Wapheke ngamaqoqo ngeSonto ukuze uthole ukulungiswa kwasekuseni ngokushesha nakakhulu ohlelweni lwakho lokudla.

I-Keto Egg Muffins esheshayo futhi elula

Ufuna inketho yasekuseni esheshayo nelula ye-keto uma usohambeni? Zama lawa ma-muffin amaqanda aqinisekile ukuthi azokwanelisa izidingo zakho zasekuseni.

• Isikhathi esiphelele: Amaminithi we-30.
• Rendimiento: 9 ama-muffin amaqanda.

Izithako

• 6 amaqanda, ashaywa
• ½ inkomishi yesoseji yasekuseni ephekiwe.
• ¼ anyanisi obomvu, oqoshiwe.
• 2 izinkomishi zesipinashi esiqotshiwe.
• ½ i-pepper eluhlaza, eqoshiwe.
• ½ inkomishi yamakhowe oqoshiwe.
• ½ isipuni se-turmeric.
• 1 isipuni se-MCT uwoyela powder.

Imiyalo

1. Shisisa ihhavini ku-180º C / 350º F bese ugcoba ithini le-muffin ngamafutha kakhukhunathi bese ubeka.
2. Endishini ephakathi, faka zonke izithako ngaphandle kukakwatapheya, ugovuze uze uhlangane kahle.
3. Thela ngobumnene ingxube yeqanda ngokulinganayo ephepheni ngalinye le-muffin.
4. Bhaka imizuzu engu-20-25 noma kuze kube nsundu yegolide.
5. Ake kuphole kancane bese ujabulele.

Ukudla okunomsoco

• Usayizi wengxenye: 1 iqanda le-muffin.
• Amakhalori: 58.
• Amafutha: I-4 g.
• Ama-carbohydrate: I-1,5 g.
• Amaprotheni: I-4,3 g.

I-Palabras clave: iresiphi ye-keto egg muffins.