Le Recipe Yesinkwa Esisezingeni Eliphansi Ifakazela ukuthi Ungasithola Isinkwa Keto Ukudla

-Delile

• Isinkwa Samasangweji Esiphansi Esisezingeni Eliphansi
• Buyekeza kwe-

Ucabanga ngokudla i-keto, kepha ungaqiniseki ukuthi ungaphila emhlabeni ngaphandle kwesinkwa? Ngemuva kwakho konke, lokhu kudla kokwehlisa isisindo kumayelana ne-carb ephansi, ukudla okunamafutha amaningi, ngakho-ke lokho kusho ukugoqa ama-burger akho ngemifino ye-collard bese ugoqa i-turkey noshizi wakho ndawonye ngaphandle kokugoqa. Ukudla kwe-keto kushiya indawo ezinye ama-carbohydrate (okungcono kakhulu ngemifino) kodwa afakwa cishe ku-40 kuya ku-50 amagremu ngosuku. Ngakho-ke kulula ukudlulela olwandle uma u-oda i-ham yakho ejwayelekile kanye neSwitzerland kukolweni wonke. (BTW, nanku umehluko phakathi kukakolweni ophelele nokusanhlamvu okuphelele uma ungaqiniseki.)

Kepha kuthiwani uma singakutshela ukuthi ungasithola isinkwa sakho bese uhlala ku-ketosis? Yebo! Le recipe ye-low-carb keto bread yisixazululo.

Konke mayelana nokukhetha izithako ezifanele ukudala isinkwa se-carb ephansi ngenkathi ushiya ezinye zezinto ezijwayelekile zokupheka ngaphandle. "Ukubhaka i-keto kulula kunendlela ocabanga ngayo, uma usuyitholile," kusho uNora Schlesinger we-A Clean Bake, owadala le recipe yesinkwa se-keto. "Ingxenye ekhohlisa kunazo zonke ukulinganisa ama-macros kanye ne-flavour, ngaphandle kokusebenzisa izithako ezicutshunguliwe noma ezingenampilo."

Le recipe ephansi ye-carb keto isinkwa yenziwa ngesisekelo samaqanda nofulawa we-alimondi, kanti i-batter (hhayi inhlama) ingaxutshwa ku-blender ukuze ihlanzwe kalula.

"Ngisebenzisa kuphela ukudla kwangempela, izithako ezikulungele wena njengamantongomane nofulawa wamantongomane, amafutha anempilo, namaqanda kuzo zonke izindlela zami zokupheka ze-keto," kusho uSchlesinger. "Zonke lezi zithako zibalulekile ekuqinisekiseni ukuthi iresiphi iyanambitheka kakhulu kepha isanamafutha aphezulu futhi iphansi ne-carb."

Lokhu kugcizelela iphutha elijwayelekile phakathi kwama-keto newbies: Uma uku-keto ekudleni, kungaphezu kwezelelesi ezisobala ze-carb ezisindayo. Imifino enesitashi nezithelo ezinoshukela omningi nazo azifani nobhatata, i-butternut squash, ama-apula e-Gala, nobhanana. Ngaphezu kwalokho, ukuqinisekisa ukuthi awugcini nje ukunciphisa ama-carbohydrate, kodwa ukukhulisa amafutha akho, futhi, kubalulekile. Ukudla kokudla okune-keto okunamafutha amaningi okufanele ukukufake yi-yogurt yamaGrikhi egcwele amafutha, ukhukhunathi, ushizi onamafutha agcwele, amaqanda, amantongomane, ubisi lwamantongomane, ushizi kakhilimu, ukwatapheya, namafutha omnqumo, phakathi kwabanye. (Funda kabanzi: I-Keto Meal Plan yabaqalayo)

Ngakho-ke, njengoba manje sewazi ukuthi izinto ezibhakwa yi-keto zingenzeka, nanka amanye amathiphu avela ku-Schlesinger ongawakhumbula ngeresiphi yakho elandelayo: Sebenzisa ufulawa we-alimondi ophekiwe ukuze uthole ukunambitheka okubushelelezi, okuthambile. Zama ufulawa kakhukhunathi ukuze uthole esinye isithako sokubhaka esilungele i-keto. Uwoyela we-avocado usebenza kahle kumaqebelengwane namakhekhe, kanti uwoyela kakhukhunathi kuyisinqumo esihle lapho uzodinga u-oyela ukufaka amafutha endaweni eqinile. (FYI, kungenzeka ukuthi uthole impumelelo ekudleni kwe-keto uma unemikhawulo yokudla. Maningi amaresiphi e-keto yemifino kanye nezindlela zokupheka ze-vegan keto ezinambitheka kakhulu.)

Isinkwa Samasangweji Esiphansi Esisezingeni Eliphansi

Isikhathi sokulungiselela: imizuzu emihlanu

Isikhathi esiphelele: 1 ihora nemizuzu emi-5

Izithako

• 2 izinkomishi + 2 wezipuni ufulawa blanched alimondi
• 1/2 indebe kafulawa kakhukhunathi
• 1 ithisipunii-baking soda
• 1/2 isipuni sikasawoti
• 5 amaqanda amakhulu
• I-1/4 indebe kawoyela we-canola (noma uwoyela ophansi noma uwoyela we-alimondi)
• 3/4 amanzi enkomishi
• 1 ithisipuni apula cider uviniga

Izikhombisi-ndlela

1. Shisisa i-oven ukuya ku-350°F. Gcoba ipani lesinkwa esingu-8.5-intshi bese ubeka eceleni.
2. Esikhathini esikhulu sokuxuba, hlanganisa ndawonye ufulawa we-alimondi, ufulawa kakhukhunathi, i-baking soda nosawoti. Beka eceleni.
3. Shaya amaqanda nge-blender enesivinini esikhulu ngesivinini esiphakathi imizuzwana eyi-10 kuya kweyi-15 kuze kube amagwebu.
4. Engeza amafutha, amanzi, noviniga, futhi usebenze eminye imizuzwana embalwa kuze kuhlanganiswe.
5. Faka izithako ezomile ngasikhathi sinye futhi ngokushesha ucubungule phezulu amasekhondi angu-5 kuya kwayi-10 kuze kube yilapho i-batter ibushelelezi.
6. Thela i-batter epanini lesinkwa elilungisiwe bese ubhebhezela phezulu kusendlalelo esilinganayo.
7. Bhaka amaminithi angu-50 ukuya kwangu-70 kuze kube yilapho umhloli ofakwe phakathi nendawo uphuma ehlanzekile.
8. Vumela isinkwa ukuthi siphole imizuzu eyi-10 epanini ngaphambi kokungena kuraba wocingo ukuze uphole ngokuphelele.

Buyekeza kwe-