Iresiphi ye-Keto fluffy waffles

Uma ucabanga ngama-waffles, kungenzeka uphuphe lawo ma-waffles ase-Belgian afakwe ushokoledi chips, ama-strawberry, nama-blueberries, futhi ecwiliswe ukhilimu osindayo nesiraphu ye-maple.

Izithako eziyisisekelo kuma-waffles avamile azifanelekile ekudleni kwe-ketogenic, ngaphandle kokukwazi ukudla amajikijolo ambalwa ngezikhathi ezithile. Uma uphuthelwe yisidlo sasekuseni esinjalo, le recipe izofika lapho.

Ngokulungiswa okumbalwa kwezithako, kanye nokukhetha okuhlakaniphile kokugcotshwa, ungakha isidlo sasekuseni noma ibhrantshi obukade ukuphuphile ngenkathi ugcina ukubalwa kwe-carb kwehle.

I-Keto waffles ingenzeka, uzobona ukuthi kunjalo.

Ungawenza kanjani ama-keto waffles

Lawa ma-waffles e-carb aphansi kulula ukuwenza. Azinawo ushukela, okusanhlamvu kanye ne-gluten, agcwele ukunambitheka kwemephu yakudala, futhi alungele iqoqo cook y akusize ekulungiseni ukudla. Uzojabulela konke ukunethezeka kwama-waffles athambile, kodwa ngaphandle kwama-carbohydrate angeziwe angakukhipha ebhokisini. ketosis.

Le recipe ye-waffle ithatha imizuzu emihlanu nje yesikhathi sokulungiselela kanye nemizuzu emihlanu yesikhathi sokupheka. Futhi uma ubheka ulwazi lokudla okunempilo ngezansi, uzobona ukuthi aqukethe amagremu angu-2 kuphela wama-carbs net ngewaffle ngayinye.

Izithako eziyinhloko kule recipe ye-waffle zifaka:

• Ufulawa we-alimondi.
• Ufulawa kakhukhunathi.
• Amaqanda.
• Ibhotela.
• I-bicarbonate yesodium.
• Iphawuda wokubhaka.
• Ubisi ozikhethele lona (njenge ubisi lwe-alimondi o ubisi lukakhukhunathi).

Uzodinga futhi i-mixer ne-waffle iron, egcotshwe ngamafutha kakhukhunathi noma isifutho sokupheka ngaphambi kokuyisebenzisa.

Uma ungenayo i-waffle iron noma i-waffle maker yaseBelgium, ungasebenzisa le recipe ukwenza ama-pancake aphansi e-carb.

Kule recipe ye-keto waffle, ingxube kafulawa kakhukhunathi nofulawa we-alimondi isetshenziswa. Ngamunye wabo uphansi kuma-carbohydrate uma kuqhathaniswa nofulawa kakolweni ojwayelekile futhi unikeza izinzuzo eziningi zezempilo.

Izinzuzo zikafulawa we-alimondi

Ufulawa we-alimondi, ongama-alimondi agaywe kahle nje, uyamangalisa Indawo kafulawa wendabuko olungele i-Keto.

Ungayisebenzisa ezinhlobonhlobo zokupheka ezihlanganisa amakhukhi, amakhekhe, nama-muffin. Uma intengo yesikhwama sikafulawa we-alimondi ibonakala iphakeme kancane kuwe, isixazululo esingabizi kakhulu ukuthenga ama-alimondi ngobuningi bese uwagaya ngokwakho ku-processor yokudla.

Ama-alimondi ashibhile uma kuqhathaniswa nezinye izinhlobo zamantongomane, futhi ungawathola cishe kuzo zonke izitolo ezinkulu namaketanga okudla amakhulu.

Amagremu angu-28 / i-ounce engu-1 kafulawa we-alimondi iqukethe amagremu angu-6,3 wamaprotheni, amagremu angu-0,4 wefayibha yokudla kanye namagremu angu-30,2 wamafutha ( ¹ ).

Ama-alimondi nawo acebile ku-vitamin E, esiza ukuthuthukisa impilo yesikhumba ngokuqinisa izindonga ze-capillary nokwandisa umswakama nokunwebeka ( ² ).

Ama-alimondi anezinzuzo eziningi zezempilo, okuhlanganisa:

• Ziwumthombo ocebile wama-monounsaturated fatty acids nama-antioxidants, asiza ukuthuthukisa impilo yenhliziyo nemithambo yegazi ( ³ ) ( ⁴ ).
• Ama-alimondi angasiza ukwehlisa ukuvuvukala kanye nengcindezi ye-oxidative ( ⁵ ).
• Ama-alimondi anothile nge-calcium, i-potassium, i-phosphorus ne-magnesium. Lawa maminerali adlala indima ebalulekile emisebenzini yomzimba njengokujiya kwegazi, ukukhiqizwa kwamahomoni, umfutho wegazi, nempilo yamathambo nezinyo ( ⁶ ).
• Ibhalansi yamaprotheni, ama-carbohydrate, amafutha kanye ne-fiber kuma-alimondi inketho enhle kakhulu engenamabele kulabo abamelana ne-insulin noma abanezinkinga zokulawula ushukela wegazi ( ⁷ ).

Izinzuzo zikafulawa kakhukhunathi

Njengofulawa we-alimondi, ukhukhunathi uyingxenye enkulu ye-low-carb yokupheka kwe-keto. Iwufulawa ominyene ngendlela emangalisayo, ngakho-ke uma kungokokuqala uyisebenzisa, ungamangali uma ubona inani elikhulu ngokungavamile lamaqanda eresiphi eyodwa, ngezinye izikhathi angu-4-6.

Ufulawa kakhukhunathi uvame ukusetshenziswa kumakhekhe, ama-muffins, nakwamanye ama-dessert ngoba unokwakheka okuthambile nokuthambile ngendlela emangalisayo. Futhi ingenye yefulawa esetshenziswa kakhulu ekuphekeni kwe-paleo kanye ne-low-carbohydrate njengenye indlela kafulawa ongenazinhlamvu kanye nenani layo lokudla okunempilo.

Izipuni ezimbili zikafulawa kakhukhunathi ziqukethe amagremu angu-9 wamacarbohydrates, amagremu angu-1,5 efayibha, amagremu angu-3 wamafutha, namagremu angu-3,2 wamaprotheni.

Ufulawa kakhukhunathi wenziwa ngenyama kakhukhunathi, futhi uwumkhiqizo wesigaba sokucubungula ubisi lukakhukhunathi. Ungenza ufulawa kakhukhunathi ozenzelayo ngokukhuhla i-pulp kakhukhunathi bese uyihlanganisa ku-processor yokudla.

I-coconut iyisikhungo samandla esinomsoco esinikeza izinzuzo eziningi zezempilo:

• Iqukethe i-manganese, i-mineral engasekeli nje kuphela ukukhiqizwa kwezicubu zamathambo, kodwa ingakhuthaza nokuvimbela ukucindezeleka okwenziwe nge-oxidative ( ⁸ ) ( ⁹ ).
• Ukhukhunathi unothile nge-MCT acids (i-medium chain triglycerides), uhlobo lwe-fatty acid emunca ngokushesha futhi ivimbele ukugaya ukuze ikunikeze amandla ngokushesha. Ama-MCT ayisisekelo phakathi kwabalandeli bokudla kwe-keto, futhi ucwaningo luye lwabonisa ukuthi angakwazi ukuthuthukisa amandla obuchopho ku-Alzheimer's disease ( ¹⁰ ) ( ¹¹ ).
• Ukhukhunathi ungumthombo omuhle wensimbi nethusi. Lawa maminerali asiza ukuvimbela i-anemia futhi akhuthaze ukusebenza kahle kwamasosha omzimba, ukwakheka kwamathambo, nokuthuthukiswa kwezinzwa ( ¹² ) ( ¹³ ).
• Lesi sithelo esinamagobolondo aqinile sinikeza ingxenye enhle yefiber encibilikayo nengancibiliki, engasiza ekulinganiseni amazinga e-cholesterol ( ¹⁴ ).

Ufuna izizathu ezengeziwe zokufaka ufulawa kakhukhunathi ohlelweni lwakho lokudla i-keto? Funda kabanzi ngalo mthombo wamandla omangalisayo ku- Umhlahlandlela kafulawa kakhukhunathi  .

Khetha i-sweetener

Ama-sweeteners we-Ketogenic ekudleni kufanele angabi ne-carb ephansi kanye noshukela. Izindaba ezinhle ukuthi kusenezinketho eziningi ezitholakalayo zokwanelisa izinyo lakho elimnandi kanye nokuhlinzeka ngezinzuzo zezempilo.

UStevia ngaphandle kokungabaza enye yezinketho ezidume kakhulu emhlabeni we-ketogenic. Kulula ukuyithola futhi ngokuvamile isetshenziswa njenge-sweetener hhayi kuphela ekudleni okulula kwe-keto, kodwa nakwezinye izinhlobo zokuphatha okunempilo.

Lapho ukhetha le nketho esekelwe esitshalweni, zama ukukhetha uhlobo olungaphekiwe, olungacutshunguliwe. Amagremu amabili e-stevia anenkomba ye-glycemic engu-1 kwangama-250, okuyenza ibe ngenye yama-sweeteners angcono kakhulu e-ketogenic laphaya. ¹⁵ ).

Ukuze uthole ulwazi olwengeziwe mayelana nama-sweeteners we-ketogenic angcono kakhulu, bheka lo mhlahlandlela ophelele ama-sweeteners we-keto angcono kakhulu nezinye izindlela zikashukela.

Ezinye izinketho zasekuseni ezine-carb ephansi

Noma ngabe usebenzisa yiphi i-sweetener, izikhathi zakho zasekuseni ngempelasonto ngeke zifane nalawa ma-waffle e-keto. Azinawo amaqanda amaningi, zicwebile nangaphandle futhi zithambile futhi zinofifi ngaphakathi.

Ukuze uthole eminye imibono yesidlo sasekuseni se-keto ukuze uqedele i-brunch yakho, bheka lezi zindlela zokupheka:

• I-Light Fluffy Low Carb Cookie Inhlama ye-Blondies.
• Ibhulakufesi likashokoledi Kathathu Shake.
• I-keto chocolate donuts.

I-Keto waffles e-fluffy

Ungaphuthelwa isidlo sasekuseni sangeSonto esivamile ngalawa mawaffle e-keto alula nathambile, anokunambitheka okunothile nama-carbs aphansi.

• Isikhathi Sokulungiselela: Amaminithi we-5.
• Isikhathi Ukupheka: Amaminithi we-5.
• Isikhathi esiphelele: Amaminithi we-10.
• Rendimiento: ayisishiyagalombili 10 cm / 4 "waffles.
• Isigaba: Ukudla kwasekuseni.
• Igumbi lasekhishini: American.

Izithako

• 1 1/2 indebe kafulawa we-almond.
• 2 wezipuni kafulawa kakhukhunathi.
• 1/2 ithisipuni baking powder.
• 1 ithisipuni ye-baking soda.
• 2 amaqanda amakhulu.
• 1 isipuni se-maple extract.
• 2 wezipuni ze-stevia noma isiphuzo esimnandi esingenakhalori ozikhethele sona.
• 2 wezipuni ibhotela elicibilikile.
• 1 1/4 inkomishi yobisi ozikhethele yona.

Imiyalo

1. Engeza zonke izithako endishini enkulu. Hlanganisa kahle nge-spatula noma i-mixer kuze kube bushelelezi. Vumela inhlama iphumule imizuzu emi-5.
2. Shisisa insimbi yakho ye-waffle bese ufutha ngesifutho esingagxili, ibhotela, noma uwoyela kakhukhunathi.
3. Thela inhlama ensimbi ye-waffle bese upheka imizuzu engu-3-4 kuze kube nsundu yegolide ohlangothini ngalunye. Zibeke kuhhavini ukuze ziqhume ngenkathi upheka amanye ama-waffles.

Imibono yokugqoka ama-keto waffles

Ungakwazi ukwengeza ama-waffles akho ngebhotela le-almond elenziwe ekhaya noma ibhotela le-macadamia nut. Ungakwazi futhi ukwengeza ungqimba lukashizi kakhilimu nama-strawberries, noma usebenzise ukhilimu kakhukhunathi ukwenza ukhilimu ophehliwe ongenziwanga ngobisi.

Ungakwazi futhi ukuthenga isiraphu ye-maple engenashukela noma abanye ku-inthanethi isiraphu ye-ketogenic ukuhlobisa ama-keto waffles. Vele uqiniseke ukuthi ufunda uhlu lwesithako. Uma upheka futhi ufriza lawa ma-waffle, mane uwafake ku-toaster ukuze ancibilike futhi ashise futhi alungele ukuwajabulela.

Ukudla okunomsoco

• Usayizi wengxenye: 1 waffle
• Amakhalori: 150.
• Amafutha: I-13 g.
• Ama-carbohydrate: Ama-carbohydrate inetha: 2g.
• Amaprotheni: I-6 g.

I-Palabras clave: ama-waffles e-keto.