Iresiphi ye-Carb Ketogenic Fathead Pizza Recipe ephansi

Cabanga ukuthi ukudla okunethezekile kwakudala kuvinjelwe ekudleni kwe-ketogenic?

Nazi ezinye izindaba ezinhle. Le recipe emnandi ngendlela emangalisayo ye-keto fathead pizza isho ukuthi ungakwazi ukujabulela i-pizza yendabuko owawuyithanda useyingane, ngaphandle kwalesi sikhathi, awudingi ukukhathazeka ngama-carbs aphezulu noma izinto zokwenziwa zokwenziwa.

Ngenani eliphelele lemizuzu engu-30, imizuzu engu-10 kuphela yesikhathi sokulungiselela kanye nemizuzu engu-20 kuhhavini, le pizza ye-keto low carb ikhonza iqembu labayisishiyagalombili.

Ungawadla ngokwakho, kodwa amagremu ama-3 we ama-carbohydrate ngokuphakela ngakunye kungafinyelela umkhawulo wakho wosuku. Ungakhathazeki, the inani lama-carbohydrate iphansi ngokwanele ukuba hlala ku-ketosis, ngisho noma udla ingxenye eyengeziwe.

Uyenza kanjani inhlama ye-keto pizza?

Cishe uyazibuza ukuthi ungayenza kanjani i-keto-friendly, i-low-carb pizza crust, njenge-pepperoni, ushizi we-mozzarella, kanye nakho konke okunye okuyintandokazi kwakho "i-pizza evamile" toppings ku-keto-friendly. Kodwa uyenza kanjani inhlama ye-keto?

Kungenzeka ukuthi uke wawabona ama-pizza crusts aphansi abiza ikholifulawa noma ufulawa kakhukhunathi, kodwa kulokhu okunamafutha ekhanda le-pizza crust udinga:

• Ufulawa we-alimondi.
• Ushizi wekhilimu.
• I-mozzarella egayiwe
• I-egg.
• I-Psyllium husk.

Uzodinga futhi izingcezu zephepha lesikhumba kanye nepani le-pizza. Uma uthola inhlama ilukhuni ukucaba, ungasebenzisa iphinikhodi. Kungase kudingeke ukuthi uyifafaze nge-psyllium husk noma ufulawa kakhukhunathi kuqala ukuze uvimbele ukunamathela.

Ukuqinisekisa ukuthi i-pizza crust yakho ayiphuli, bhaka inhlama ngaphambi kokwengeza izithako. Beka inhlama ye-pizza etsheni le-pizza noma eshidini lokubhaka elihlanganiswe nephepha elingangenwa amafutha. Bhaka imizuzu engu-10, uyiphenye, bese ubhaka eminye imizuzu embalwa. Ukuze uthole i-crispy crust eyengeziwe, bhaka eminye imizuzu emi-4. Ukusheshisa inqubo, ungabhoboza inhlama ngommese omncane.

Imibuzo evame ukubuzwa mayelana nendlela yokwenza i-pizza yenhlama yekhanda elinamafutha

Uma kuyisikhathi sakho sokuqala uzama le recipe yenhlama ye-pizza enamafutha ekhanda, ungase ube nemibuzo embalwa. Nawa amanye amathiphu, amaqhinga, nezimpendulo zemibuzo evame ukubuzwa:

• Ingabe ikhona isoso ye-pizza engenashukela? Nokho, kukhona amabhrendi ambalwa enza isoso se-pizza ephansi kakhulu. Ungasebenzisi isoso ye-marinara ethengwe esitolo. Ungenza eyakho kalula ngalokhu iresiphi ye-pizza sauce esebenzisa utamatisi osemathinini, u-garlic powder, i-oregano, amafutha omnqumo, i-basil, nempushana ka-anyanisi.
• Yiziphi izinhlobo zoshizi ezifanele ukudla kwe-ketogenic? Uma ungumuntu obekezelela ubisi, ungangeza i-pizza yakho ngeParmesan noma ushizi we-mozzarella. Vele ukhethe ikhwalithi ephezulu kakhulu, ukhethe ushizi ophelele futhi okungcono kakhulu okuphilayo nokukhululekile.
• Iyiphi indlela engcono kakhulu yokushisisa kabusha le recipe? Ungashisa kabusha i-pizza yakho kuhhavini noma kuhhavini ye-microwave.
• Iluphi ulwazi lokudla okunomsoco lwale recipe? Le recipe iqukethe amagremu angu-14 wamafutha, amagremu angu-3.3 we-net carbs, kanye namagremu angu-15.1 wamaprotheni, okwenza ilungele uhlelo lwakho lokudla okune-ketogenic.

Izinzuzo zezempilo ze-fathead pizza

Ngaphezu kokujabulela ukudla okunye kokudla okuthandayo, uzoyithanda le recipe ngisho nangokwengeziwe ngolwazi lwayo lokudla okunempilo. Inhlanganisela yamaqanda, ushizi, nama-alimondi ikunikeza ucezu lwe-pizza olugcwele amaprotheni. Phezulu nge-pepperoni futhi uzothola ngaphezu kwamagremu angu-15 wamaprotheni namagremu angu-14 wamafutha isiyonke ngokuphakela ngakunye.

Izinzuzo zokubhaka ngofulawa we-almond

Le nhlama ye-pizza ekhanda elinamafutha yenziwe ngezithako ezimbili ezimangalisayo: ufulawa we-almond kanye ne-psyllium crust. Ukusebenzisa lezi zithako esikhundleni sikafulawa omhlophe ojwayelekile kunciphisa ama-carbohydrate futhi kunikeza izinzuzo ezithile zezempilo.

Ufulawa we-alimondi i-carb ephansi esikhundleni sikafulawa kakolweni ojwayelekile. Uma ungawutholi ufulawa we-alimondi esitolo sangakini, thenga ama-alimondi esikhundleni salokho. Bese umane uwagaye ukuze avumelane kahle kakhulu nge-processor yokudla.

# 1: Ingathuthukisa impilo yenhliziyo

Ama-alimondi adlala indima ebalulekile empilweni yenhliziyo. Ocwaningweni olwenziwe yi-Aston University eBirmingham, abacwaningi baqaphe ababambiqhaza abadla amagremu angama-50 ama-alimondi ngosuku inyanga yonke. Imiphumela yabonisa ukuthi ukudla ama-alimondi kwandisa izinga lama-antioxidants egazini. Izifundo zakhombisa ukugeleza kwegazi okungcono, ukwehla komfutho wegazi, kanye nokwanda kwamazinga e-antioxidant ( ¹ ).

# 2: ingathuthukisa ushukela wegazi

Ufulawa we-alimondi ungasiza futhi ukulawula ushukela wegazi. I-Journal of Nutrition ishicilele ucwaningo lapho ababambiqhaza badla ukudla kwama-alimondi, amazambane, irayisi, noma isinkwa. Abacwaningi bathola ukuthi ushukela wegazi wabahlanganyeli kanye namazinga e-insulin ehla ngemuva kokudla ama-alimondi, okusize ukulawula amazinga kashukela egazini ngemuva kokudla ( ² ).

# 3: kungasiza ekwehleni kwesisindo

Ufulawa we-almond uyingxenye enkulu kunoma yikuphi ukudla kwe-ketogenic ngoba kungakusiza ulahlekelwe isisindo. Ucwaningo olushicilelwe yi-International Journal of Obesity and Related Metabolic Disorders lwafunda imiphumela yama-alimondi nama-carbohydrate ayinkimbinkimbi kubantu abakhuluphele ngokweqile.

Abahlanganyeli bahlukaniswe ngamaqembu amabili: iqembu elilodwa elisebenzisa ukudla okunekhalori ephansi kanye nama-85g/XNUMXoz ama-alimondi ngosuku, kanti elinye iqembu elidla ukudla okunekhalori ephansi kanye nokukhetha kwalo ama-carbohydrate ayinkimbinkimbi.

Lolu cwaningo lubonise ukuthi iqembu elidle ama-alimondi libonise ukunciphisa ngo-62% kwesisindo esikhulu kanye nokunciphisa okukhulu kwe-fat mass ngo-56% uma kuqhathaniswa neqembu le-carbohydrate eliyinkimbinkimbi ( ³ ).

Izinzuzo zokufaka i-Psyllium husk

Uma ungakaze uzwe nge-psyllium husk, ungakhathazeki. I-Psyllium husk yenziwe ngembewu yesitshalo UPlantago ovata. Uzoyithola ngokujwayelekile emaresiphi e-keto esikhundleni se-gluten kumaresiphi angenayo i-gluten noma amaqanda kumaresiphi we-vegan. Lokhu kuyenza ibe isithako esifanele abantu abangezwani nokudla. Ingumthombo omuhle kakhulu we-fiber yokudla, ngakho yengeze ku-smoothie yakho yasekuseni noma i-chia pudding ukuze uthole i-fiber eyengeziwe.

I-Psyllium iyi-prebiotic, ukudla okudingwa ama-probiotics ukuze achume futhi akhule emathunjini akho. Iphinde igcine izihlalo zakho zisebenza kahle, okwenza kube isithako esihle kubantu abane-IBS noma isifo sikaCrohn ( ⁴ ).

Izinzuzo zokudla amafutha anempilo

Kungakhathaliseki ukuthi utshelwe ini, amafutha ayingxenye enempilo yanoma yikuphi ukudla, futhi yebo, lokho kuhlanganisa amafutha agcwele. Njengoba amaqanda, i-mozzarella egayiwe, noshizi ukhilimu kufakwe kule nhlama, uqinisekile ukuthi uzothola isabelo sakho samafutha anempilo ngegremu elilodwa nje lama-carbohydrates.

Nakuba idatha yokudla okunomsoco kusukela ngawo-1970 yathi amafutha agcwele amabi, ucwaningo olusha lubonisa ukuthi amafutha awawona amacala angempela ( ⁵ ). Ukudla okunamafutha amaningi yikho okukuvumela ukuthi ungene ku-ketosis, usebenzisa ama-ketone ukuze uthole amandla esikhundleni se-glucose.

Eqinisweni, umthetho omuhle wokuthi ama-calories angu-60% (Percent Daily Values) kufanele asuke emafutheni, kuyilapho u-35% wamakholori akho kufanele asuke kumaprotheni aye kuye. hlala ku-ketosis.

Lungela ubusuku be-pizza obune-carb ephansi

Ubani obengacabanga ukuthi ungajabulela i-pizza enambitheka njenge-pizza oyikhonzile yasebuntwaneni ngaphandle kwayo yonke imfucumfucu yokwenziwa?

Phuma inhlama ye-fathead ebhodini lokubhaka bese ubhaka kuze kube nsundu yegolide. Ngemuva kokuthi inhlama ye-pizza isiphekwe uhhafu, thatha okokugcoba kwakho kwe-pizza okuyintandokazi.

Iresiphi yasekuqaleni ifakwe i-ketchup, pepperoni, namaflakes kapelepele obomvu, kodwa zizwe ukhululekile ukukhetha noma yiziphi izithako ze-keto ozifunayo. Khumbula nje ukuthi lokhu kuyiresiphi ye-carb ephansi. Khohlwa uphayinaphu we-carb ephezulu futhi unamathele inyama nemifino.

Jabulela ubusuku besidlo sakusihlwa sesi-Italian ngaphandle kokuzizwa unecala. Lena enye yama-pizza amahle kakhulu e-carb ephansi oyoke ube nawo.

I-Low Carb Keto Fathead Pizza

Ukulandela i-keto noma ukudla okune-carb ephansi akubonakali kunzima kangako ngesikhathi uphuma kancane kule pizza emnandi, eno-3.3g kuphela wama-carbohydrate.

• Isikhathi Sokulungiselela: Amaminithi we-10.
• Isikhathi sokupheka: Amaminithi we-20.
• Isikhathi esiphelele: Amaminithi we-30.
• Rendimiento: 8.
• Isigaba: Intengo.
• Igumbi lasekhishini: I-Neapolitan.

Izithako

Okwesisindo.

• 2 izinkomishi ze-mozzarella ushizi.
• 3 wezipuni ukhilimu ushizi, wathambisa.
• 1 iqanda.
• 3/4 indebe kafulawa we-almond.
• 2 wezipuni ze-psyllium husk.
• 1 isipuni se-Italian seasoning.
• 1/2 isipuni sikasawoti

Ngesiqalo.

• 1/3 indebe ye-tomato sauce ngaphandle kosawoti owengeziwe.
• 1/16 isipuni sikasawoti
• 1/8 ithisipuni ama-red pepper flakes.
• 1/4 isipuni se-Italian seasoning.
• 1/8 ithisipuni ye-pepper emnyama.

Okokumbozwa.

• 12 izingcezu pepperoni.
• 3/4 indebe mozzarella.

Imiyalo

1. Shisisa ihhavini ukuya ku-205º C / 400º F bese ufaka ishidi lokubhaka ngephepha elingangenwa amafutha.
2. Endishini ephephile ye-microwave, ncibilikisa i-mozzarella ngamasekhondi angu-30 aze ancibilike ngokuphelele, ugqugquzela ukugwema ukuvutha.
3. Endishini ye-mozzarella ushizi ocibilikile, engeza zonke izithako zenhlama futhi uxove ngezandla zakho kuze kuhlanganiswe ngokuphelele. Roll inhlama ibe yibhola bese uyicaba ibe yindilinga engu-¼ inch eshidini lokubhaka elilungisiwe.
4. Bhaka imizuzu eyi-10, susa kuhhavini, flip bese ubhaka eminye imizuzu emi-2.
5. Ngenkathi inhlama ibhaka, thatha isitsha esincane bese uxuba isoso sikatamatisi nosawoti, ama-flakes kapelepele obomvu, isinongo sase-Italy, nopelepele omnyama.
6. Susa inhlama kuhhavini bese ubeka phezulu nge-sauce, ushizi, ne-pepperoni.
7. Buyisela i-pizza kuhhavini bese ubhaka imizuzu engu-5-7.
8. Susa kuhhavini, upholile imizuzu engu-5-10, usike, uphake futhi ujabulele.

Ukudla okunomsoco

• Usayizi wengxenye: 1 ukukhonza
• Amakhalori: 202.
• Amafutha: I-14 g.
• Amakhabhohayidrethi: 5,2 g (3,3 g inetha).
• Amaprotheni: I-15,1 g.

I-Palabras clave: i-keto fathead pizza.