Iresiphi yama-crepes kafulawa we-alimondi angcono kakhulu we-keto

Uma uthatha izinyathelo zokuqala endleleni yakho yokuphila ye-keto, ungase ukuthole kunzima ukukholelwa ukuthi izinto ezifana namakhekhe e-keto, ama-brownies athambile, ama-waffles acwebile y ama-pancake e-blueberry bangaba yingxenye yakho uhlelo lokudla lwe-ketogenic evamile.

Izindaba ezinhle ukuthi izitsha zakho eziningi ezicebile ze-carb zingaguqulelwa kalula ezinguqulweni ze-keto ngokushintshanisa izithako ezimbalwa.

Le iresiphi ye-carb crepes ephansi iyisibonelo esihle senye indlela ye-ketogenic kuma-carb crepes adumile. Iguquguquka ngokwedlulele (ungazenza zibe mnandi noma zibe mnandi), kulula (ngeke kuthathe imizuzu engaphezu kwe-15), futhi zilungele ukudla kwasekuseni ngenkathi udla ukudla okune-carb ephansi.

Jabulela i-crepe emnandi enama-raspberries kanye ne-drizzle yebhotela likakhukhunathi, noma i-crepe emnandi egcwele amaqanda aqhutshiwe kanye imifino ephansi ye-carb. Ukugcwaliswa kwakho noma ukugcotshwa kungase kube lula noma kucace ngendlela othanda ngayo.

Izithako eziyinhloko kulezi crepes ze-ketogenic zifaka:

• I-collagen
• Ufulawa we-alimondi.
• Amaqanda.
• Ukukhishwa kwe-vanilla.
• Ubisi lwe-almond.

Ngenkathi ama-crepes kafulawa kakolweni wendabuko anenqwaba kakhulu carbohydrate futhi bazokukhipha kalula ku- ketosis, lezi crepes ze-ketogenic zine-carb ephansi, i-gluten, kanye nokukhetha okunempilo njengoba zenziwe ngofulawa we-alimondi. Ngesikhathi sokulungiselela esiyimizuzu engu-15 nje, azoba kalula amaresiphi ayintandokazi yekhaya lakho.

Izinzuzo ezi-5 zezempilo zikafulawa we-alimondi

Ukwengeza ama-ketogenic crepes ohlelweni lwakho lokudla akujabulisi kuphela ukunambitheka kwakho, kodwa izithako nazo zilungele impilo yakho. Thola izinzuzo zezempilo zikafulawa we-alimondi, okuyisisekelo salezi crepes ze-ketogenic.

# 1. Ingathuthukisa impilo yenhliziyo

Ama-alimondi angumthombo omkhulu wamafutha e-monounsaturated. Lolu hlobo lwamafutha anempilo lungasiza ukulinganisa nokugcina amazinga e-cholesterol ngokugcina imithambo yegazi isebenza kahle. Ama-alimondi nawo agcwele uvithamini E kanye namanye ama-antioxidants, abalulekile ekunciphiseni ukucindezeleka kwe-oxidative kumaseli akho ( ¹ ) ( ² ).

# 2. Kuyi-booster yamandla emvelo

Esinye sezizathu ezinhle kakhulu zokufaka ama-alimondi ekudleni kwe-ketogenic noma iyiphi indlela yokuphila enempilo yingoba aqukethe inhlanganisela enkulu yama-macronutrients, amavithamini namaminerali. I-synergy yalezi zinhlanganisela inganikeza umzimba wakho amandla aqhubekayo ( ³ ) ( ⁴ ).

Amafutha anempilo kufulawa wamantongomane nawo azokugcina usuthe futhi ugcwele isikhathi eside, akusize ubhekane nezifiso futhi ugweme ukukhuphuka kukashukela egazini ( ⁵ ).

# 3. Inothe ngemisoco

Uma ukhetha ufulawa we-alimondi ngaphezu kukakolweni noma ufulawa wokusanhlamvu, unikeza umzimba wakho umthamo wamafutha anempilo. Nakuba amagremu angu-100 kafulawa omhlophe ovamile aqukethe igremu elilodwa kuphela lamafutha, inani elifanayo likafulawa we-alimondi liqukethe amagremu angu-1 amangalisayo ( ⁶ ) ( ⁷ ).

Le ngxenye kafulawa we-cereal iqukethe namaminerali abalulekile njenge-magnesium, i-potassium, ne-calcium. Lezi zakhi zomsoco zibalulekile ekwakhekeni kwamathambo kanye nokuminyana, futhi zikusiza ugcine uhlaka lwamathambo lunempilo ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

Inkomishi eyodwa kafulawa we-alimondi ihlinzeka ngamagremu angama-24 weprotheyini, amagremu ayi-14 efayibha yokudla, kanye namagremu ayi-10 nje wama-carbohydrate. ¹¹ ).

# 4 ingavikela kumdlavuza

Ucwaningo luye lwabonisa ukuthi ukusetshenziswa njalo kwama-alimondi kanye nokuphuma kwawo kungasiza ekunciphiseni ingozi yokuthuthukisa izinhlobo ezithile zezifo, njengomdlavuza wekoloni.

Lokhu kungenxa yobuningi be-antioxidants kanye ne-fiber kule nati, esiza ekulweni nama-radicals mahhala, ukunciphisa ukulimala kwe-DNA, ukunciphisa ukuvuvukala nokuqinisa amasosha omzimba ( ¹² ) ( ¹³ ).

# 5. Ingakhuthaza ukugaya okunempilo.

Ngokwezinye izifundo, abantu abaningi abalidli inani elinconyiwe lansuku zonke (amagremu angama-25) we-fiber yokudla. Lokhu kushoda kwe-micronutrient manje sekubhekwa "njengenkinga yezempilo yomphakathi" ( ¹⁴ ).

I-fiber ibalulekile ekusebenzeni kahle komgudu wakho wamathumbu. Isiza ukugcina i-microflora yakho ibhalansile futhi inempilo, futhi isiza nokugeleza kwamathumbu, kusize isimiso somzimba wakho sokukhipha ubuthi esingokwemvelo ( ¹⁵ ).

Ukwengeza ama-alimondi nofulawa we-alimondi, kokubili okucebile nge-fiber, ekudleni kwakho kuyindlela elula nelula yokwandisa ukudla kwakho i-fiber yokudla, okusiza umzimba wakho ukuthi usebenze esimweni sawo esifanele.

Ama-pancake e-Keto neminye imibono emihle yasekuseni ye-low-carb

Ngegremu elingu-1 kuphela lama-carbohydrates ngosayizi ngamunye wokuphakelwa, lawa ma-pancake e-keto anenzuzo ekuhleleni kwakho ukudla. Zimnandi, ziyashwaqa, futhi ngeke kudingeke ukhathazeke ngokubalwa kwe-carb noma ukuxoshwa ku-ketosis.

Zinobungani ne-keto, zinomsoco, futhi zizofaka umzimba wakho ngezinzuzo ezimangalisayo. Ngokuzayo lapho ufuna okuthile okujabulisayo kwebhulakufesi, yenza inqwaba yalawa ma-keto crepes alula. Ungase uzizwe sengathi unesidlo sasekuseni esimnandi.

Noma ngabe ungumuntu osanda kuzalwa noma umakadebona ekudleni kwe-keto, kwesinye isikhathi kungaba nzima ukuthola ugqozi lwe-keto ekuphekeni, ikakhulukazi uma kuza ekudleni kwasekuseni. Iningi lezincwadi zokupheka ze-keto lithembele kakhulu emaqandeni ukuze upheke ukudla kwakho kwasekuseni okuyinhloko, okwenza kube lula ukuwakhathala ngokushesha okukhulu.

Uma uphupha ama-muffin amnandi, ama-pancake amnandi, noma ama-flavour aduduzayo e-French toast, hlola izinguqulo ze-keto zalezi zitsha ngezansi.

Lezi zindlela zokupheka ze-keto zisebenzisa ezinye izinto ezine-carb ephansi nezingenayo ushukela ezizokugcina ungaphakathi kwesabelo sakho sansuku zonke se-carb. Futhi, zimnandi kakhulu kangangokuthi ngeke uze uphuthelwe izinguqulo zangempela ze-high-carb obukade uzidla.

• I-Keto Fluffy chocolate chip muffins.
• Ama-pancake angcono kakhulu e-keto emhlabeni.
• I-Keto cinnamon roll isinkwa saseFrance.

I-Keto crepes iresiphi ehlukahlukene

Uma uzwa sengathi i-stevia noma ezinye izimuncumuncu zemvelo zinamandla kakhulu kuwe, noma uma nje ungakuthandi ukunambitheka kwazo, engeza i-keto-friendly vanilla extract ukuze uthole ukunambitheka okumnandi okucashile.

Uma ufuna ukwandisa okuqukethwe kwefayibha kule recipe, engeza kancane ikhoba le-psyllium. Le nhlanganisela ye-fiber yemvelo iboniswe ukuthi inenzuzo kakhulu ekulawuleni isifo sikashukela sohlobo 2 futhi izosiza ukugcina amathumbu akho enempilo futhi esebenza kahle ( ¹⁶ ).

Ukuze uthole inguqulo yamahhala yobisi yalezi crepes, shintshanisa ibhotela noma i-ghee ngamafutha kakhukhunathi. Futhi, uma ungenayo ubisi lwe-alimondi ku-pantry yakho, ungasebenzisa ezinye ubisi lwezitshalo nokuthi ungazilungiselela kanjani kalula ekhaya.

I-crepes engcono kakhulu ye-keto almond kafulawa

Le recipe ephansi ye-carb inketho yasekuseni elula, engabizi keto. Lezi crepes zikafulawa we-alimondi azikho okusanhlamvu, azinawo amaqanda, futhi ziqatha. Zingahlinzekwa ngokugcwaliswa okuthandayo okumnandi noma okunambithekayo noma okugcotshwayo.

• Isikhathi esiphelele: Amaminithi we-15.
• Rendimiento: 6 amakhrepe.

Izithako

• 4 amaqanda amakhulu.
• 1/4 inkomishi yobisi lwe-alimondi noma ukukhetha kwakho ubisi olungenashukela.
• 3/4 izinkomishi zikafulawa we-almond.
• 1 ingcosana kasawoti.
• 1 ithisipuni ye-stevia noma i-ketogenic sweetener ozikhethele yona.
• 2 wezipuni ibhotela noma ghee.
• Ongakukhetha: isipuni esingu-1 se-collagen kanye nezipuni ezi-3 ezengeziwe zobisi lwe-alimondi nokukhishwa kwe-vanilla.

Imiyalo

1. Engeza amaqanda nobisi ku-mixer, isitsha esikhulu, noma i-blender. Shaya iminithi elingu-1 kuze kube lula futhi kuluhlaza. Fafaza kancane ufulawa we-alimondi nosawoti. Beka eceleni.
2. Shisisa i-nonstick noma i-pancake pan bese wengeza ibhotela elincane, amafutha kakhukhunathi, noma isifutho esingaphiki. Beka phezu kokushisa okuphakathi noma okuphansi.
3. Thela i-1/4 indebe ye-crepe batter ku-skillet bese ugoqa ngobumnene uze uthole umumo oyisiyingi. Pheka imizuzu engu-1-2 kuze kube yigolide. Phenya nge-spatula bese upheka omunye umzuzu. Isikhathi sokupheka esiphelele sizoncika ekutheni i-crepe inkulu futhi iminyene kangakanani.
4. Yenza ukugcwaliswa okumnandi ngokhilimu ohlutshiwe kanye namajikijolo, noma wenze i-crepe enomsoco nge-cream cream ushizi, ukhilimu omuncu, amaqanda, imifino, njll.
5. Khonza futhi ujabulele.

Amanothi

Amaqiniso okudla okunomsoco awe-crepes kuphela futhi angacabangi ukugcwaliswa noma ama-toppings owakhethayo.

Ukudla okunomsoco

• Usayizi wengxenye: 1 ikhekhe.
• Amakhalori: 100.
• Amafutha: I-8 g.
• Ama-carbohydrate: I-3 g.
• Isikhunta: I-2 g.
• Amaprotheni: I-5 g.

I-Palabras clave: i-keto almond ufulawa crepes.