Iyi Yakadzika-Carb Chingwa Recipe Inoratidza Iwe Unogona Kuva Nechingwa PaKeto Kudya

Zvemukati

• Low-Carb Keto Sandwich Bread
• Ongororo ye

Kufunga nezvekuenda paketo keto, asi usina chokwadi kana uchigona kugara munyika isina chingwa? Mushure mezvose, kudya kwekurema-kurasikirwa uku kune zvese nezve yakaderera-carb, kudya kwemafuta akawanda, saka zvinoreva kuputira ma burger ako mu collard midhi uye kumonera yako turkey uye chizi pamwechete pasina kuputira. Keto kudya kunosiya nzvimbo vamwe carbs (kunyanya kuburikidza nemavggies) asi yakaiswa pamakumi mana kusvika makumi mashanu magiramu pazuva. Saka zviri nyore kuenda pamusoro penzvimbo kana iwe ukaraira yako yakajairwa ham neSwitzerland pane yakazara gorosi. (BTW, heino mutsauko uripo pakati pegorosi uye zviyo zvakakwana kana iwe usina chokwadi.)

Asi zvakadini kana tikakuudza kuti unogona kuwana chingwa chako uye ukaramba uri mu ketosis? Hongu! Iyi yakaderera-carb keto chingwa recipe ndiyo mhinduro.

Izvo zvese ndezvekusarudza izvo zvakanaka zvinoshandiswa kuti ugadzire yakaderera-carb chingwa asi uchisiya zvimwe zvinowanzoitika zvirevo zvekubuda kunze. "Keto kubheka kuri nyore kupfuura iwe zvaunofunga, kana iwe uchinge wawana iko kusungirirwa kwayo," anodaro Nora Schlesinger weA Clean Bake, akagadzira iyi keto keke yekubheka. "Chikamu chinoomesesa ndechekuenzanisa macros uye flavour, pasina kushandisa zvakagadziriswa kana zvisina hutano zvinongedzo."

Ichi chikafu chepasi-carb keto chingwa chinogadzirwa kubva pachigadziko chemazai uye furawa yearumondi, uye batter (kwete mukanyiwa) inogona kusanganiswa mu blender kuitira nyore kuchenesa.

"Ini ndinongoshandisa chikafu chaicho, zvinokunakira iwe senge nzungu nehupfu hwenzungu, maoiri ane hutano, nemazai mune angu ese keto mapheka," anodaro Schlesinger. "Zvese izvi zvigadzirwa zvakakosha pakuita chokwadi chekuti mabikirwo anonaka asi achiri akakora-mafuta uye akaderera-carb."

Izvi zvinoratidzira chikanganiso chakajairwa pakati peketo newbies: Kana iwe uri pakudya kwe keto, zvinopfuura izvo zviri pachena zvinorema carb-zvinorema izvo zvisingabvumirwe. Mastarchy miriwo uye yakawanda-shuga michero zvakare haina-gos-funga mbatatisi, butternut squash, Gala maapuro, nemabhanana. Zvakare, kuve nechokwadi kuti usango cheka kumashure pa carbs, asi kukwidza mafuta ako kudya, zvakare, kwakakosha. Zvishoma zvine mafuta akakora keto chikafu chikafu chaunofanira kusanganisira chizere-mafuta echiGreek yogati, coconut, chizere-mafuta chizi, mazai, nzungu, nati mukaka, kirimu chizi, avocado, uye maorivhi, pakati pevamwe. (Dzidza zvimwe: Iyo Keto Meal Plan yeVanotanga)

Saka, ikozvino zvaunoziva kuti keto yakabikwa zvinhu zvinogoneka, heano mamwe matipi kubva kuSchlesinger kuti uchengete mundangariro kune yako inotevera nzira Edza hupfu hwekokonati kune imwe keto-inoshamwaridzika yekubika ingredient. Oiri yekotapeya inoshanda zvakanaka mumakeke nemakapu, uye kokonati mafuta isarudzo yakangwara kana iwe uchizoda mafuta akasimba-mafuta anotsiva bota. (FYI, zvinokwanisika kuti ubudirire pane keto dhayeti kana uine zvirambidzo zvekudya. Kune akawanda ezvirimwa miriwo keto mapepa uye vegan keto mapepa anonaka kwazvo.)

Low-Carb Keto Sandwich Bread

Nguva Yekugadzirira: Maminitsi mashanu

Yakazara Nguva: 1 awa nemaminitsi mashanu

Zvinoshandiswa

• 2 makapu + 2 maspuni akaomeswa hupfu hwearimondi
• 1/2 kapu yehupfu hwekokonati
• 1 teaspoon kubika soda
• 1/2 teaspoon munyu
• 5 mazai makuru
• 1/4 mukombe wemafuta canola oiri (kana mafuta akapetwa kana mafuta ealmond)
• 3/4 mukombe mvura
• 1 teaspoon apple cider vhiniga

Mirayiridzo

1. Preheat oven kusvika 350 ° F. Zora pani yechingwa 8.5-inch woisa parutivi.
2. Muhomwe huru yekuvhenganisa, whisk pamwe chete upfu hweamondi, hupfu hwekokonati, kubika pasoda, uye munyu. Kuisa parutivi.
3. Rova mazai mu-high-speed blender pamhepo yekumhanya kwemasekonzi gumi kusvika ku15 kusvika kune furo.
4. Wedzera mafuta, mvura, uye vhiniga, uye gadzira mamwe masekondi mashoma kusvika zvabatanidzwa.
5. Wedzera zvakaoma zvinoshandiswa panguva imwe chete uye pakarepo uite zvakakwirira kwemaminitsi mashanu kusvika gumi kusvikira batter iri nyore.
6. Dururira batter mugango rechingwa rakagadzirirwa uye rakatsetseka kumusoro mune imwe yakaenzana.
7. Bika maminetsi makumi mashanu kusvika makumi manomwe kusvikira muyedzo akaiswa mukati achibuda akachena.
8. Bvumira chingwa kuti chitonhore kwemaminetsi gumi mupani usati waenda padura rewaya kuti utonhore zvakakwana.

Ongororo ye