Chinsinsi Chotsika cha Carb Chotsimikizira Kuti Mutha Kukhala Ndi Mkate Pa Zakudya za Keto

Zamkati

• Low-Carb Keto Sandwich Mkate
• Onaninso za

Mukuganiza zopita pazakudya za keto, koma osatsimikiza ngati mutha kukhala m'dziko lopanda mkate? Kupatula apo, chakudyachi chimangotsika ndi mafuta ochepa, kudya mafuta kwambiri, ndiye kuti kumatanthauza kukulunga ma burger anu mu masamba a collard ndikugubuduza Turkey ndi tchizi palimodzi popanda kukulunga. Zakudya za keto zimasiya malo ena Ma carbs (makamaka kudzera pa veggies) koma amakhala pafupifupi 40 mpaka 50 magalamu patsiku. Chifukwa chake ndizosavuta kupitirira m'madzi ngati mungayitanitse nyama yanu yanthawi zonse ndi Swiss pa tirigu wathunthu. (BTW, apa pali kusiyana pakati pa tirigu wathunthu ndi tirigu ngati simukudziwabe.)

Koma bwanji tikadakuuzani kuti mutha kukhala ndi mkate wanu ndikukhalabe mu ketosis? Inde! Chinsinsi cha carb keto mkate wochepa ndiye yankho.

Zonse ndizosankha zosakaniza zoyenera kuti mupange mkate wotsika kwambiri pomwe mukusiya zina mwazomwe zimapangidwira. "Kuphika keto ndikosavuta kuposa momwe mukuganizira, mukangomaliza kumene," atero a Nora Schlesinger a A Clean Bake, yemwe adapanga chinsinsi cha mkate wa keto. "Chovuta kwambiri ndikugwirizanitsa ma macros ndi kukoma, osagwiritsa ntchito zosakaniza kapena zosayenera."

Chophika cha keto chochepa cha carb chimapangidwa ndi mazira ndi ufa wa amondi, ndipo chomenyera (osati mtanda) chimatha kusakanizidwa mu blender kuti chiyeretsedwe mosavuta.

"Ndimangogwiritsa ntchito chakudya chenicheni, zinthu zabwino kwa inu monga mtedza ndi ufa wa mtedza, mafuta athanzi, ndi mazira m'maphikidwe anga onse a keto," akutero Schlesinger. "Zonsezi ndizofunika kuti zitsimikizire kuti maphikidwe amakoma kwambiri koma akadali otsika kwambiri komanso otsika kwambiri."

Izi zikuwonetsa cholakwika chomwe chimachitika pakati pa omwe amabadwa kumene a keto: Ngati muli pa keto, ndizoposa zomwe zimachitika chifukwa cha carb-heavy. Masamba owuma ndi zipatso zokhala ndi shuga wambiri nawonso sangaganize mbatata, sikwashi, mabulosi a Gala, ndi nthochi. Kuphatikiza apo, kuwonetsetsa kuti musangodula ma carbs, koma kuwonjezera mafuta omwe mumadya, ndikofunikira. Zakudya zamafuta ochepa za keto zomwe mungaphatikizepo ndi yogurt wama Greek, kokonati, tchizi wamafuta onse, mazira, mtedza, mkaka wa nati, kirimu kirimu, avocado, ndi maolivi, pakati pa ena. (Dziwani zambiri: Dongosolo la Chakudya cha Keto kwa Oyamba)

Chifukwa chake, popeza tsopano mukudziwa kuti zinthu zophikidwa ndi keto ndizotheka, nazi maupangiri ena ochokera kwa Schlesinger kuti musunge muganiziranso momwe mungapezere: Gwiritsani ntchito ufa wa almond wonunkhira bwino. Yesani ufa wa kokonati pazinthu zina zophika keto. Mafuta a avocado amagwira ntchito bwino mu makeke ndi makeke, ndipo mafuta a kokonati ndi chisankho chanzeru pamene mudzafunika mafuta olimba m'malo mwa batala. (FYI, ndizotheka kuti mupambane pachakudya cha keto ngati mukulephera kudya. Pali maphikidwe ambiri a zamasamba ndi maphikidwe a vegan omwe amasangalala kwambiri.)

Low-Carb Keto Sandwich Mkate

Nthawi Yokonzekera: Mphindi 5

Nthawi Yonse: Ola limodzi ndi mphindi 5

Zosakaniza

• Makapu awiri + supuni 2 blanched ufa wa amondi
• 1/2 chikho ufa wa kokonati
• Supuni 1 ya soda
• 1/2 supuni ya supuni mchere
• Mazira akulu 5
• 1/4 chikho organic canola mafuta (kapena subgrapeseed mafuta kapena amondi mafuta)
• 3/4 chikho madzi
• Supuni 1 supuni ya apulo cider viniga

Mayendedwe

1. Preheat uvuni ku 350 ° F. Thirani mafuta poto yophika 8.5-inch ndikuyika pambali.
2. Mu mbale yaikulu yosakaniza, phatikiza ufa wa amondi, ufa wa kokonati, soda, ndi mchere. Khalani pambali.
3. Kumenya mazira mu high-liwiro blender pa sing'anga liwiro kwa masekondi 10 mpaka 15 mpaka frothy.
4. Onjezerani mafuta, madzi, ndi vinyo wosasa, ndikuyendetsa kwa masekondi angapo mpaka mutagwirizanitsa.
5. Onjezerani zowonjezera zowonjezera nthawi imodzi ndipo nthawi yomweyo muzikwera pamwamba kwa masekondi 5 mpaka 10 mpaka kumenyana kuli kosalala.
6. Thirani batter mu poto wokonzedwa bwino ndikukwera pamwamba mpaka pang'ono.
7. Kuphika mphindi 50 mpaka 70 mpaka woyeserera atalowa mkati atuluka bwino.
8. Lolani mkate kuti uziziritsa kwa mphindi 10 mu poto musanapite pachithandara cha waya kuti uzizire bwino.

Onaninso za