I-Low Carb Keto Cheesecake

Ubani Owathi Ukudla Kwe-Ketogenic Kukhawulelwe?

Ungajabulela ama-dessert aphansi e-carb ngenkathi use-ketogenic diet. Udinga nje ukushintsha ezinye izithako.

Le recipe ye-cheesecake ephansi ye-carb iqukethe amagremu angaphansi kwesishiyagalombili ama-carbohydrate ngokukhonza, ukukugcina ungene ketosis. Futhi, igcwele izithako ezinomsoco ozozithanda wena (nomzimba wakho). I-sweetener engenamakhalori, amaqanda, nobisi lonke kwenza le dessert ibe ne-carb ephansi, i-gluten-free, futhi ingabi nacala. Ifakwe ngaphakathi koqweqwe lukafulawa we-alimondi onsundu osagolide, iqinisekile ukuthi izoba ikhekhe le-keto cheesecake elingcono kakhulu owake waba nalo.

Ikhekhe likashizi le-Keto lilungele lezo zikhathi lapho uhahela ubumnandi kodwa ufuna ukugcina isibalo se-carb siphansi. Bheka nje amaqiniso okudla okunempilo - ucezu ngalunye luqukethe ngaphezu kwamagremu angu-12 wamaprotheni namagremu angu-49 amafutha esewonke. Ngaphandle kwesidingo samagajethi asekhishini amakhulu (okudingayo nje i-mixer yesandla), isikhathi sokulungiselela esisheshayo, kanye nesikhathi esiphelele sehora elilodwa kuhhavini, umbuzo wangempela uthi: kungani ungafuni ukwenza leli khekhe usebenzisa keto ushizi?

Qhubeka ufunda ngale kweresiphi ukuze ufunde kabanzi mayelana nezinzuzo zezempilo zaleli khekhe likashizi!

Uma ufuna i-dessert ene-carb ephansi, le recipe ye-keto cheesecake inamagremu angu-8 we-net carbs ngokuphakela ngakunye (kanye, ilayishwe ngamafutha anempilo).

Isikhathi Sokulungiselela: Imizuzu ye-15
Isikhathi Ukupheka: 2 amahora nemizuzu engama-20
Isikhathi esiphelele: 2 amahora 35 imizuzu
Rendimiento: 12 izingcezu
Isigaba: Ugwadule
Igumbi lasekhishini: Americana

Izithako

4 wezipuni ibhotela (inhlama)
1 1/2 izinkomishi ufulawa we-almond (masa)
1/4 inkomishi i-monk fruit sweetener (masa), noma i-erythritol uma ingatholakali isithelo se-monk
680 g ukhilimu ushizi, uthambile (ugcwele)
1 inkomishi i-monk fruit sweetener (ukugcwalisa)
3 amaqanda amakhulu (okugcwele)
1/4 inkomishi ukhilimu onzima (ukugcwalisa)
3/4 ithisipuni i-vanilla ehlanzekile (ukugcwalisa)
1/3 indebe yama-raspberries efriziwe (ozikhethela okusajingijolo ukhilimu sauce)
2 wezipuni ukhilimu onzima (ozikhethela i-raspberry cream sauce)

Imiyalo

Preheat i-oven ukuya ku-175 degrees C.
Ncibilikisa ibhotela kuhhavini ye-microwave.
Endishini encane, engeza zonke izithako zenhlama futhi, usebenzisa izandla zakho, xuba kuze kuhlanganiswe kahle.
Cindezela ingxube yenhlama ngaphansi kwepani elikhiphekayo elingama-intshi angu-9.
Bhaka inhlama imizuzu engu-8.
Khipha inhlama kuhhavini bese unciphisa ukushisa kuhhavini kuya ku-160 degrees C.
Faka izithako zokugcwalisa endishini enkulu yokuxuba futhi, nge-mixer yesandla, hlanganisa kuze kuhlanganiswe kahle.
Bhaka ku-160 ° C ihora elingu-1, imizuzu eyi-10.
Ngemuva kokuthi isikhathi sokupheka sesiphelile, cisha ihhavini, vula umnyango we-ovini oyi-intshi engu-1, bese uvumela ikhekhe likashizi liphole kancane kuhhavini ihora elingu-1.
Susa ikhekhe likashizi kuhhavini, limboze nge-aluminium foil bese ufaka efrijini amahora angu-4 ngaphambi kokuphakelwa.
Ukuze uthole i-Raspberry Cream Sauce oyikhethayo, faka ama-raspberries afriziwe kwi-microwave kuze kushise, cishe imizuzwana engu-45. Faka ama-raspberries nokhilimu onzima ku-blender bese uhlanganisa kuze kube bushelelezi. Thela phezu kwe-cheesecake ngokushesha ngaphambi kokukhonza.

Ukudla okunomsoco

Usayizi wengxenye: 1 ucezu
Amakhalori: 517
Amafutha: 49 g
Ama-carbohydrate: 28,8 g (Ama-carbohydrate amaningi: 7,5 g)
Amaprotheni: 12,2 g

I-Palabras clave: ikhekhe le-keto

Izinzuzo zezithelo ze-monk

I-dessert ye-ketogenic? Akuyona i-oxymoron?

Ngokuphambene nenkolelo evamile, ama-dessert aphansi e-carb angenzeka. Akufanele nje usebenzise ufulawa omhlophe noma ushukela granulated ukuze uyilungiselele.

Ukusetshenziswa kwe isithelo sendela yenza le recipe ye-carb ephansi ibe mnandi, ngaphandle kwama-calories angeziwe noma ukukhuphuka kukashukela wegazi okubangelwa ushukela. Yilokho futhi okunikeza le dessert flavour (ngosizo oluncane oluvela kukhilimu osindayo kanye ne-vanilla extract).

I-Monk fruit ivela eNingizimu-mpumalanga ye-Asia futhi isetshenziswe njengokwelapha ukugaya kanye nomkhuhlane ovamile amakhulu eminyaka. Muva nje, ibisetshenziswa ukwenza sweet ukudla neziphuzo. I-extract (ijusi) yesithelo se-monk iphakathi kuka-150 no-200 izikhathi ezimnandi kunoshukela ojwayelekile.

Izithelo ze-monk azinawo amakhalori, nakuba zimnandi kunoshukela omhlophe. Njengoba akuthinti amazinga kashukela egazini, kuhle kakhulu ushukela esikhundleni kulabo abanesifo sikashukela, kanye nalabo abafuna ukunciphisa umzimba noma ukulandela ukudla okune-carb ephansi.

Izinzuzo zikafulawa we-alimondi

Ufulawa we-almond awunayo i-gluten, une-carb ephansi, futhi ugcwele izinzuzo zezempilo ezimangalisayo (okuningi kulokho ngomzuzwana).

Uzothola ufulawa we-alimondi ovame ukusetshenziswa ekuphekeni kwe-keto kule sayithi, kusukela keto cookies up ama-waffles for the desayuno (I-Keto waffles? MMM!!!). Uma ungakwazi ukuthola ufulawa we-alimondi esitolo sakho, vele uthenge ama-alimondi bese uwagaya ku-processor yokudla aze afinyelele ukuthungwa okuhle.

# 1: ngcono amazinga kashukela egazini

Ufulawa we-almond awunyusi ushukela wegazi, ngakho-ke muhle okunye esikhundleni sikafulawa omhlophe, kungakhathaliseki ukuthi udla i-ketogenic noma i-calorie ephansi. I-Journal of Nutrition ishicilele ucwaningo olubonisa imiphumela emihle yama-alimondi kumazinga eglucose ngemva kokudla. Ucwaningo lubonise ukuthi ama-alimondi empeleni ehlisa izinga likashukela wegazi labantu abanempilo ngemva kokudla, kanye namazinga e-insulini kanye nanoma yimuphi umonakalo owenziwe nge-oxidative. Iqembu lokulawula lalidla ama-alimondi, amazambane, irayisi noma isinkwa. Abahlanganyeli abadle ama-alimondi empeleni babe namazinga aphansi uma kuqhathaniswa namanye amaqembu ( ¹ ).

# 2: thuthukisa amandla

Nakuba ufulawa we-alimondi uqukethe ama-carbohydrate amancane kakhulu uma kuqhathaniswa namanye amafulawa, agcwele izinzuzo zokudla okunomsoco, njenge amafutha enempilo, amavithamini namaminerali ayenza ibe umthombo okahle wamandla. Futhi iqukethe u-6% wephesenti lakho lansuku zonke lamanani ensimbi ( ² ).

Ufulawa we-alimondi unothile nge-riboflavin, i-manganese nethusi. I-Riboflavin (i-vitamin B2) iyisici esibalulekile ekukhiqizeni amandla, ukukhula nokusebenza kwamangqamuzana, kanye nokuthuthukiswa kwamangqamuzana egazi abomvu ( ³ ).

# 3: thuthukisa impilo yenhliziyo

I-Aston University School of Life and Health Sciences yashicilela ucwaningo olubonisa imiphumela yokusetshenziswa kwe-alimondi kumfutho wegazi wabahlanganyeli. Akukhona nje ukuthi abantu babe nokwanda okuphawulekayo kwenani lama-antioxidants atholakala egazini labo, kodwa futhi babenomfutho wegazi ophansi jikelele ( ⁴ ). Zonke lezi zici zidlala indima engaphezu kwebalulekile empilweni yenhliziyo nasekunciphiseni ingozi yesifo senhliziyo (isizathu esiyinhloko sokufa ezweni).

Ukukhethwa kwemikhiqizo yobisi esezingeni eliphezulu

Kulungile sebenzisa imikhiqizo yobisi ekudleni kwe-ketogenic? Yebo, nge-caveat: kufanele ukwazi ukuwagaya kahle. Labo abangabekezeleli i-lactose noma abanenkinga yesisu ngenxa yobisi kungcono bakugweme ngokuphelele.

Nakuba ungase usetshenziselwe ukubona izindlela zokupheka zamakhekhe e-cheesecake ezibiza ukhilimu ushizi noma ukhilimu omuncu, lokhu kugcwaliswa kwekhekhe le-cheese kusebenzisa ibhotela kanye nokhilimu onzima. Lapho ukhetha izithako zakho, qiniseka ukuthi ukhetha imikhiqizo yekhwalithi ephezulu. Khetha imikhiqizo yobisi ephilayo edla utshani noma nini lapho kunokwenzeka.

Imikhiqizo yobisi ephilayo ephakelwa utshani inamanani aphezulu ama-omega-3 fatty acids kanye ne-CLA (i-conjugated linoleic acid). Lezi zakhi ezimbili zibalulekile ekunciphiseni ukuvuvukala, ukukhuthaza ukwehla kwesisindo, nokwandisa amandla emisipha. Uma izindleko ziyinkinga, zama ukuthenga imikhiqizo yakho ku-inthanethi e-Amazon kunasesitolo sokudla sezempilo.

Ngenhlanhla, izithako ezimbili zobisi kule recipe ziyizinketho ezimbili. yini esiyincomayo. Asincomi imikhiqizo encishisiwe yamafutha noma engenawo amafutha (okuvame ukulayishwa amacarbohydrates). Sincoma izinketho ezigcwele esikhundleni salokho, okwenza ibhotela nokhilimu ohlutshiwe kube yizinketho ezinhle. Lezi zithako ezimbili ziqukethe ama-carbohydrate ayiziro futhi zilayishwe amafutha ezilwane amahle, agcwele. Ibhotela lilodwa linamagremu angu-12 wamafutha isiyonke ngesikhathi sokuphakelwa, okusiza ukukugcina ku-ketosis.

Ukukhetha izithelo ze-ketogenic

Uma ufunda le recipe futhi ucabanga ukuthi kufanele weqe isoso, ake sibuyekeze ngokushesha. izithelo ze-ketogenic.

I-sauce ethelwe phezu kwekhekhe le-cheese yenziwe ngama-raspberries. Nakuba izithelo ngokuvamile zigwenywa ekudleni kwe-ketogenic ngenxa yokuqukethwe kwe-carbohydrate ephezulu, ukusetshenziswa kwamajikijolo kuhle ngokulinganisela.

Amajikijolo agcwele ama-antioxidants, anothe nge-fibre yokudla, futhi aphansi ngoshukela kunezinye izithelo. Ngokusho MyFitnessPal, ama-raspberries anama-gramu angu-15 wengqikithi yama-carbohydrate, kodwa ngenxa yamazinga aphezulu e-fibre yokudla, aqukethe amagremu angu-7 kuphela we-carbohydrates enetha. Futhi aqukethe ama-calories angu-64 kuphela ngokuphakela ngakunye.

Ezinye izithelo ezinoshukela omningi (njengomango noma ikhabe) zinoshukela ophindwe kane kunoshukela owuthola kumajikijolo. Futhi, izithelo kufanele zidliwe kuphela ngokulinganisela ekudleni kwe-ketogenic. Kodwa uma usebenzisa i-keto dessert, ungase futhi uyisebenzise ngokugcwele.