Le Recipe yesonka esineCarb esezantsi ingqina ukuba unokuba nesonka kwiDiet ye-Keto

Umxholo

• Isonka esisezantsi seCarb Keto
• Uphengululo lwe

Ngaba ucinga ngokuya kwiketo yokutya, kodwa awuqinisekanga ukuba ungaphila kwihlabathi elingenasonka? Emva kwayo yonke loo nto, oku kutya kokunciphisa umzimba konke malunga ne-carb ephantsi, ukutya okunamafutha aphezulu, ke oko kuthetha ukusonga ii-burger zakho kwimigca ye-collard kunye nokuqengqa i-turkey kunye netshizi yakho ngaphandle kokugoba. Ukutya kwe-keto kukushiya indawo abanye iiCarbs (ngokukhethekileyo ngeveggies) kodwa zibhalwe malunga ne-40 ukuya kwi-50 yeegramu ngosuku. Ke kulula ukuhamba ngaphezulu ukuba uodola iham yakho eqhelekileyo kunye neSwitzerland kwingqolowa epheleleyo. (BTW, nanku umahluko phakathi kwengqolowa epheleleyo kunye nengqolowa epheleleyo ukuba awukaqiniseki.)

Kodwa kuthekani ukuba besinokuxelela ukuba ungasifumana isonka sakho kwaye uhlala kwi-ketosis? Ewe! Iresiphi yesonka esincinci se-keto sisisombululo.

Konke malunga nokukhetha izithako ezifanelekileyo ukwenza isonka se-carb ephantsi ngelixa ushiya ezinye zeeresiphi eziqhelekileyo ngaphandle. "Ukubhaka i-Keto kulula kunokuba ucinga, nje ukuba uyifumane," utshilo uNora Schlesinger we-A Clean Bake, owadala leresiphi yesonka se-keto. "Elona candelo lililo lilinganisa ii-macros kunye nencasa, ngaphandle kokusebenzisa izinto ezenziweyo okanye ezingenampilo."

Le recipe ye-carb ephantsi yesonka se-keto yenziwe kwisiseko samaqanda kunye nomgubo we-almond, kunye ne-batter (kungekhona inhlama) inokuxutywa kwi-blender yokucoca lula.

"Ndisebenzisa ukutya okwenyani kuphela, izithako ezilungele nina ezinje ngamandongomane kunye nomgubo wenathi, ioyile esempilweni kunye namaqanda kuzo zonke iiresiphi zam zeketo," utshilo uSchlesinger. "Zonke ezi zithako zibalulekile ekuqinisekiseni ukuba iresiphi inencasa kakhulu kodwa isenamafutha aphezulu kunye ne-carb esezantsi."

Oku kugxininisa impazamo eqhelekileyo phakathi kwee-keto newbies: Ukuba uku-keto yokutya, ingaphezulu nje kwecala elibonakalayo elinobunzima be-carb. Imifuno enesitatshi kunye neziqhamo ezineswekile eninzi nazo azikho-gos-cinga iitapile, ibutternut squash, iiapile zeGala kunye neebhanana. Ngaphezu koko, qiniseka ukuba unganqumli nje kwii-carbs, kodwa ukukhulisa ukutya kwakho okunamafutha, kubalulekile. Ukutya okune-fat keto yokutya okunamafutha aphezulu kufuneka ubandakanye i-yogurt enamafutha apheleleyo, icoconut, itshizi enamafutha, amaqanda, amandongomane, ubisi lwe nut, itshizi cream, iavokhado kunye neoyile yomnquma, phakathi kwabanye. (Funda ngakumbi: Isicwangciso sokutya kwe-Keto sabaqalayo)

Ke, ngoku ukuba uyazi ukuba izinto ezibhakiweyo ze-keto zinokwenzeka, nazi ezinye iingcebiso ezivela kuSchlesinger ukugcina engqondweni iresiphi yakho elandelayo: Sebenzisa umgubo we-almond blanched ukuze ube nencasa egudileyo, etyebileyo. Zama umgubo wekhokhonathi ngesinye isithako sokubhaka esino keto. Ioyile yeavokhado isebenza kakuhle kwiikeyiki kunye neekhekhe, kwaye ioyile yekhokhonathi lukhetho olukrelekrele xa uza kuyidinga ioyile endaweni yamafutha aqinileyo endaweni yebhotolo. (I-FYI, kunokwenzeka ukuba ufumane impumelelo kwisondlo se keto ukuba unezithintelo kwindlela otya ngayo.

Isonka esisezantsi seCarb Keto

Ixesha lokulungiselela: imizuzu emi-5

Ixesha elipheleleyo: 1 iyure kunye nemizuzu emi-5

Izithako

• Iikomityi ezi-2 + zeepunipoyi ezi-2 ezenziwe ngomgubo weamangile
• I-1/2 yekomityi yomgubo wekakhukhunathi
• 1 ithisipuni yesoda yokubhaka
• 1/2 ithisipuni ityuwa
• 5 amaqanda amakhulu
• I-1/4 indebe yeoyile ye-canola yeoyile (okanye ioyile ephantsi okanye ioyile yealmond)
• 3/4 indebe yamanzi
• 1 ithisipuni iapile cider iviniga

Imikhombandlela

1. Preheat oven ukuya kwi 350°F. Gcoba i-pan yezonka ze-8.5-intshi kwaye ubeke ecaleni.
2. Kwisitya esikhulu sokuxuba, hlanganisa umgubo we-alimondi, umgubo wekhokhonathi, isoda yokubhaka, kunye netyuwa. Bekela ecaleni.
3. Ukubetha amaqanda kwisantya esiphezulu se-blender kwisantya esiphakathi kangangesithuba semizuzwana eli-10 ukuya kweli-15 kude kube sekugweleni.
4. Yongeza ioyile, amanzi, kunye neviniga, kunye nenkqubo yeminye imizuzwana embalwa de idityaniswe.
5. Yongeza izithako ezomileyo zonke ngaxeshanye kwaye ngokukhawuleza usebenze phezulu kwi-5 ukuya kwi-10 imizuzwana de i-batter ihambe kakuhle.
6. Galela intlama kwipani yesonka elungisiweyo kwaye umphezulu ogudileyo ube umaleko olinganayo.
7. Bhaka imizuzu engama-50 ukuya kwengama-70 de umvavanyi ofakwe embindini uphume ucocekile.
8. Vumela isonka ukuba siphole kangangemizuzu eli-10 epanini ngaphambi kokuba ujike kwintonga yocingo ukuze uphole ngokupheleleyo.

Uphengululo lwe