Amapancake e-Keto angcono kakhulu ku-Planet Recipe

Kunamakhulu ezindlela zokupheka ze-keto pancake. Kodwa abambalwa kuphela abalingisa ukuthungwa kwe-fluffy, velvety kwama-pancake endabuko.

Lesi sakudala saseMelika siyisidlo sasekuseni esine-carb ephansi esifanelekile sasekuseni ngempelasonto esivilaphayo noma idessert yosuku lwesonto noma umphako. Futhi nakuba ama-pancake endabuko angakushiya ku-coma kusuka kushukela wakho wegazi, lawa ma-pancake anobungane, angenashukela azokugcina unelisekile amahora futhi unambitha okufana nento yangempela.

Uma uthanda ama-pancake, sekuyisikhathi sokubamba i-mixer, uqhekeze amaqanda, futhi wenze le recipe ngokushesha. Lawa ma-pancake amnandi nje futhi angena kahle ohlelweni lwakho lokudla kwe-keto.

Izithako eziyinhloko kule recipe ephansi ye-pancake yilezi:

Ufulawa we-alimondi.
Ufulawa kakhukhunathi
Stevia.

Ungawenza Kanjani Amakhekhe E-Keto-Friendly

Ekudleni kwe-ketogenic, kufanele ukhiphe ama-pancake endabuko ngezizathu ezimbili:

Okokuqala kungenxa yokuthi aqukethe ufulawa onenkomba ye-glycemic ephezulu. Futhi okwesibili ngoba ngokuvamile kuvame ukumbozwa ngoshukela ophezulu we-syrups nokunye okumnandi.

Nakuba ufulawa omhlophe ongenalutho wenza ikhekhe elithambile, inkomishi eyodwa inamagremu angama-94 wamacarbohydrates ( ¹ ).

Futhi uma ugcwalisa leso sitaki samapancake isiraphu ye-maple kanye nokhilimu ophehliwe, wengeza amanye amagremu angu-20 ekubaleni kwakho kwe-carb ( ² ) ( ³ ).

Nansi indlela ozowasika ngayo ama-carbs akho ngendlela emangalisayo: Shintshanisa ufulawa omhlophe ngofulawa we-alimondi kanye nokakhukhunathi, bese ukhetha i-carb topping ephansi.

Izinyathelo zokwenza ama-pancake angcono kakhulu e-low carb

Lawa Pancake We-coconut Almond Flour ayiresiphi elula ngendlela emangalisayo.

Ukuze uqale, hlanganisa izithako ezomile, hlanganisa ufulawa kakhukhunathi, ufulawa we-alimondi, i-baking powder ne-stevia endishini enkulu.

Faka izithako ezimanzi, amaqanda, nobisi, ugovuze kuze kube zonke izithako zibushelelezi futhi zixutshwe. Gcoba i-nonstick skillet ngebhotela noma ngamafutha kakhukhunathi bese ubeka phezu komlilo ophakathi.

Kancane kancane uthele inhlama ye-pancake ku-skillet esishisayo bese upheka imizuzu engu-3-5. Uma amabhamuza omoya amancane evela phezulu kwama-pancake, waphenye. Uma izinhlangothi zombili seziphekwe, zilungele ukuphakelwa.

Amathiphu namasu ale Recipe ye-Keto Pancake

Nakhu ukuthi kungani uzothanda lawa ma-pancake e-keto: Ukuthungwa kwawo kufana "nama-pancake avamile."

Nakuba ezinye izindlela zokupheka ze-paleo noma ze-keto zinganambitha njengeqanda noma zome kakhulu noma zome kakhulu, le nhlama iphumela ekuthunjweni okumnandi okufanayo okulindele ku-pancake. Kodwa nokho, uma ubheka amaqiniso okudla okunempilo, uzobona ukuthi aqukethe amagremu angu-2 kuphela wama-carbs enetha ngokuphakelwa ngakunye.

Ukwenza lawa ma-pancake abe ngcono kakhulu owake waba nawo, i-keto noma cha, zama lawa macebiso kanye nokuhluka kweresiphi.

Ukuhluka Kweresiphi: Nikeza Amakhekhe Akho E-Carb Aphansi Ukuthinta Komuntu Siqu

Uyafuna ukunika le recipe ukuthinta okuyingqayizivele? Nansi eminye imibono yokwenza le recipe ibe ngeyakho:

Bakhonze nganoma yini oyifunayo: Lawa ma-pancake asetshenziswa kangcono ngebhotela lamantongomane, ibhotela le-alimondi, noma amajikijolo amasha kanye nokhilimu ohlutshiwe. Ungazama futhi isiraphu engenashukela, ibhotela elicibilikile, noma isithwathwa sikashizi we-keto cream. Ibhitela lamantongomane Kumnandi, kodwa khumbula ukuthi kunezizathu ezimbalwa zokuthi kungani kungcono ukukushintshanisa namanye ama-nut butters.
Banikeze amandla amaprotheni: Ukuze uthole intwana yephrotheni, zama ukwengeza isicucu se-whey protein powder.
Zama ama-flavour ahlukene: Engeza amaconsi ambalwa e-vanilla ekhishwe, engeza ama-chips kashokoledi, noma engeza amajikijolo amasha kunhlama yakho ye-pancake.
Ziguqule zibe ama-waffles: Ungasebenzisa kalula le recipe efanayo ukwenza ama-waffles. Mane uthele inhlama ensimbi ye-waffle esikhundleni sokuyipheka ku-griddle noma epanini le-pancake.
Engeza umthamo owengeziwe wamafutha anempilo: Engeza izipuni ezimbalwa zikashizi wekhilimu oncibilikisiwe ukwenza amapancake kakhilimu kashizi, noma uhlanganise uhhafu kakotapheya ku-batter ukuze uthole ukuthungwa okunokhilimu okwengeziwe.
Zenze zibe tastier: Ukuze wenze i-pancake enambitheka kakhulu, ungasusa i-low carb sweetener.

I-Low Carb Pancakes FAQs

Uma kungokokuqala ngqa ukwenza amakhekhe e-keto, ungase ube nemibuzo embalwa. Landela lawa macebiso ukuze uqiniseke ukuthi inqubo yakho yokwenza ama-pancake iyimpumelelo.

Ingabe lawa mapancake angenziwa ngaphandle kobisi? Yebo. Ukuze ungabi nobisi, sebenzisa ubisi lukakhukhunathi o ubisi lwe-alimondi esikhundleni sobisi lobisi noma ukhilimu onzima namafutha kakhukhunathi esikhundleni sebhotela.
Mangaki ama-pancake enza le recipe? Le recipe yenza ama-pancake ayishumi nambili, cishe ama-intshi angu-7,5 / 3 cm ububanzi.
Ingabe amaqanda amhlophe angasetshenziswa esikhundleni samaqanda aphelele kule recipe? Ukuze uthole ama-pancake angcono kakhulu, ukusebenzisa nje abamhlophe beqanda akukhuthazwa njengoba kuzonciphisa okuqukethwe kwamafutha okuphelele kweresiphi futhi kuthinte kabi ukuthungwa.
Ingabe le nhlama ingasetshenziswa ukwenza okunye ukudla kwasekuseni okune-ketogenic? Ungasebenzisa le recipe ukwenza ama-waffles, kodwa awukwazi ukuyisebenzisela ukwenza okunye ukudla, njengama-muffin noma ama-crepes.

Izinzuzo Zezempilo Ezi-3 Zalawa Pancake Ketogenic

Ungase ungajwayele ukuthi ama-pancake abe mahle kuwe, kodwa le recipe inezinzuzo eziningi ezinempilo.

# 1: ufulawa we-almond kanye ne-stevia kungalinganisa amazinga kashukela egazini

Ukusebenzisa ufulawa we-alimondi esikhundleni sikafulawa ovamile kule recipe kwehlisa okuqukethwe kwama-carbohydrate, okuyizindaba ezinhle zamazinga akho kashukela egazini. Kodwa kunezithako ezimbili ikakhulukazi, ama-alimondi kanye ne-stevia, ezisebenza kahle kakhulu ekugcineni amazinga kashukela egazini ehlolwa.

Ama-alimondi angumthombo omkhulu we-magnesium, imineral engasiza ukulawula ushukela wegazi kanye ne-insulin ( ⁴ ). Eqinisweni, ucwaningo olulodwa lwabonisa ukuthi uhlobo lwesifo sikashukela sohlobo 2 lwaba nokuzwela okuthuthukisiwe kwe-insulin kanye nokulawulwa kwe-glucose lapho kungezwa i-magnesium. ⁵ ).

I-Stevia inenani eliphansi inkomba ye-glycemic, ngakho-ke ngeke kwenyuse amazinga eglucose egazini. Lesi sikhundla sikashukela omnandi siphinde sinciphise izinga likashukela kumakhekhe akho.

# 2: ufulawa we-alimondi ungasiza ekunciphiseni izifiso

Lawa ma-pancake alula e-keto alayishwa amaprotheni futhi aqukethe amagremu angu-5 wamaprotheni i-pancake ngayinye. Amaprotheni aziwa njenge-macronutrient eyanelisa kakhulu, ngakho-ke ukushintsha isilinganiso sama-carbohydrate kuya amaprotheni kule recipe kusho ukuthi uzozizwa ugcwele isikhathi eside ( ⁶ ).

Amaprotheni akusona ukuphela kwesizathu sokuthi lawa ma-pancake anganciphisa isifiso sakho sokudla. Ama-alimondi, esinye sezithako eziyinhloko kule recipe, aboniswe ukunciphisa indlala. Ucwaningo lukhombisa ukuthi ukudla ama-alimondi kwehlisa isifiso sokudla, okuwenza abe yisidlo esinempilo nesifiselekayo ( ⁷ ).

Njengoba ama-alimondi ewukuphela kwesithako kufulawa we-alimondi, okubuye kube yisithako esiyinhloko kulawa ma-pancake, le recipe inganciphisa ukulangazelela kwakho amahora amaningi ngemva kokuwadla.

# 3: Amaqanda Angehlisa Ingozi Yakho Yesifo Senhliziyo

Amaqanda kudala athola i-rap embi emiphakathini yezempilo. Lokhu ikakhulukazi kwakungenxa yokuqukethwe kwayo kwe-cholesterol, okwakucatshangwa ukuthi ibangela isifo senhliziyo.

Kodwa-ke, ucwaningo olusha alubonisi ukuhlobana phakathi kokusetshenziswa kweqanda nesifo senhliziyo noma unhlangothi ( ⁸ ). Eqinisweni, ezifundweni ezenziwe kubantu abanesifo sikashukela sohlobo lwe-2, ukudla ukudla okunamaprotheni amaningi, okuphansi kwe-carbohydrate okuhlanganisa amaqanda kwasiza ekuthuthukiseni ushukela wegazi kanye namazinga e-lipid, kokubili ama-biomarkers esifo senhliziyo ( ⁹ ) ( ¹⁰ ).

Uma udla amaqanda e-free-range noma amaqanda ane-omega-3s, evela ezinkukhuni eziphakelwa uwoyela wezinhlanzi noma izithasiselo zefilakisi, ingozi yakho yesifo senhliziyo ingase yehle nakakhulu. ¹¹ ).

Jabulela ama-pancake e-keto nge-low carb brunch

Izindlela zokupheka ezimnandi ezine-carb ephansi njengalezi zenza ukulandela ukudla kwe-keto kube lula futhi kungabi nengcindezi. Uma ubheke ukusingatha ibhulantshi langempelasonto elimnandi, awudingi ukuzikhawulela ekuphakeleni inyama namaqanda. Ungakwazi ukunikeza ipani eligcwele lama-pancake, eligcwele i-stevia-sweetened low carb syrups, amajikijolo amasha, ngisho ukhilimu we-keto.

Ngokuzayo lapho lokho kulangazelela kwama-pancake kukushaya, ngeke kudingeke ulahle ukudla kwakho okune-carb ephansi ukuze uthole ama-pancake avamile. Zama lawa ma-pancake uzobona umehluko.