Keto Dzungu Pecan Muffins – Moyo Wabwino


Ngati mukufuna mankhwala okoma, okoma keto, komanso otsika kwambiri a carb kuti mukudutsani kugwa ndi dzinja, ndiye kuti muyenera kuyesa ma Keto Pecan Pumpkin Muffins odzaza ndi MCT Cream Cheese Glaze.

Komanso wopanda mchere komanso wopangidwa kuchokera kuzakudya zonse monga puree wa maungu ndi ufa wa amondi, maffin awa amakhala ndi mafuta athanzi, mavitamini ndi michere yomwe ingakupangitseni kukhala okhuta komanso kuti thupi lanu likhale lolimba.

Kuphatikiza pa keto wokoma kirimu tchizi glaze (yemwe ndiwokoma mwa njira) ali ndi mafuta a MCT owonjezera kuthandizira kupereka mafuta athanzi ndi ketone yolimbitsa ma triglycerides apakatikati.

Ndibwino kwambiri kukhala ndi khofi wanu wam’mawa kapena chakudya cham’mawa chotsitsimula popita, maffin amenewa amapanga chakudya chamadzulo chabwino ndipo amangokhala ma carb 4 okha pakutumikira.

Nawa ena maubwino azaumoyo pazomwe zimaphatikizidwa m’mafiniwa:

Dzungu [1]

  • Dzungu ndi mtundu wa sikwashi yozizira yomwe imakhala ndi antioxidant yodzaza ndi mavitamini ndi mchere. Chakudya chopatsa thanzi komanso chopanda kalori, dzungu ndilochepa mu carbs wokhala ndi fiber yambiri.
  • Dzungu limakhala ndi beta-carotene, yomwe imayambitsa vitamini A
  • Dzungu ndi lokwera vitamini C zomwe zimafunikira pakukonza ndi kukonza maselo ndipo ndizothandiza kutetezedwa
  • Dzungu ndi gwero labwino la vitamini E, komanso folate (B9) ndi chitsulo zomwe zimafunikira ma cell ofiira ofiira komanso chitetezo chokwanira.
  • Dzungu ndichimodzi mwazinthu zabwino kwambiri za lutein ndi zeaxanthin, Bzalani mtundu wotchedwa ma carotenoids omwe amapezeka m’diso la munthu ndipo amakhulupirira kuti amateteza zoteteza kumaso kuwonongeka kwa dzuwa. [2]

Pecans

  • Ochepa mu carbs, pecans ali ndi mavitamini opitilira 19 kuphatikiza B1 (thiamine), folic acid (B9), Vitamini A ndi vitamini E.
  • Ma Pecan ndiwo magwero abwino amchere monga calcium, potaziyamu, phosphorous, ndi zinc. Amakhalanso gwero labwino kwambiri la manganese ndi mkuwa, zomwe ndizofunikira pakukula kwa thupi.
  • Ma Pecan ndi malo opangira ma antioxidant okhala ndi ma flavonoid owirikiza kawiri kuposa mtedza wina uliwonse. Zakudya zamafuta ambiri a flavonoids amalumikizidwa ndi chiopsezo chochepa cha matenda opatsirana komanso kukonza bwino kwakanthawi. [3]
  • Ma Pecan ali odzaza ndi mafuta athanzi amtima ndi 60% monga monounsaturated ndipo 30% ngati mafuta a polyunsaturated zomwe amakhulupirira kuti zimalimbikitsa mafuta a cholesterol. [4, 5]

Mafuta a MCT

Ma MCT, omwe amaimira ‘medium-chain triglycerides’, ndiwo mafuta abwino kwambiri omwe thupi limagwiritsa ntchito. MCTs yomwe imapezeka kwambiri mafuta a kokonati, imangotengeka mosavuta komanso mwachangu ndipo imapatsa mphamvu mphamvu pathupi. Osapukusidwa ngati mafuta ena, ma MCT amatumizidwa molunjika ku chiwindi kuti asinthidwe kukhala ketoni, gwero lina la mphamvu zomwe keto dieters amadalira kuti ziwotche mafuta.

Gwero la mtima wathanzi lamafuta azakudya komanso mphamvu yofulumira yomwe ingathandize thupi kulowa mu ketosis mwachangu, mafuta a MCT amapereka zabwino zazikulu:

  • Itha kuthandizira kukulitsa kupanga kwa ketone mthupi [6]
  • Ndi gwero lamphamvu mwachangu ndipo sasungidwa ngati mafuta amthupi
  • Ikhoza kukuthandizani kuti mukhale ndi nthawi yayitali komanso kuchepetsa kulakalaka. [7], [8]
  • Itha kuthandizira kukulitsa mphamvu komanso kukhuta kwinaku usala popanda kutuluka mu ketosis.
  • Kafukufuku wasonyeza Mafuta a MCT itha kuthandizira kuchepa kwamafuta ndikuchepetsa thupi m’kupita kwanthawi [9] [10]
  • Gwero lalikulu lamphamvu kuubongo, mafani ena a MCT akuti amawathandiza kuwunikira komanso kuwunikira kwamaganizidwe

– Watsopano ku keto zakudya kapena wosokonezeka ndi mafuta a MCT? Onani: Ubwino wa MCT Mafuta ndi Momwe Mungagwiritsire Ntchito

Zosakaniza Zomwe Mungafune pa MCT Cream Cheese Glaze

Mafuta a MCT: Ngakhale Mafuta a MCT amapangidwa ndi mafuta a kokonati, sizinthu zomwezo ndipo maubwino ake ndi osiyana. Mukamagwiritsa ntchito MCT Mafuta, mafuta apamwamba kwambiri a C8, C10 MCT ndiye njira yokhayo. Komanso samalani ndi makampani aliwonse omwe amagulitsa mafuta a MCT ndi zowonjezera, zonunkhira kapena zotetezera zomwe zimachotsa zabwino zake.

Kuti mupeze mafuta apamwamba kwambiri a MCT omwe alibe mankhwala komanso osadzaza, timalimbikitsa kuti tigwiritse ntchito Flora Health Organic MCT Mafuta.

Gwero lodabwitsa lolimbikitsira ketone, ma C8 opindulitsa ndi C10 MCTs, supuni iliyonse yotumizira imapereka:

  • 14 g yathunthu yama triglycerides apakatikati
  • 7.5 g wa asidi kapuritsi
  • 4.8 g wa capric acid

Komanso:

  • Zapangidwa kuchokera ku kokonati osakhala a GMO osungunuka 100%. Mitundu ya mafuta a kanjedza imalimbikitsa kudula mitengo mwachisawawa ndikuopseza nyama zakutchire.
  • Wogulitsa organic
  • Zimapangidwa popanda mankhwala aliwonse kapena zosungunulira monga hexane
  • Wokonda kugwiritsa ntchito vegan + wopanda keto

MCT Chophikira Mafuta : Komwe mafuta amakokonati amakhala ndi utsi wokwanira madigiri 350, utsi wamafuta a MCT ndimotsika kwambiri mpaka madigiri 320. Chifukwa chake kuphika nayo pamtambo wopitirira 320 kumatha kupangitsa kuti mafuta ayambe kuchepa ndikuwonongeka.

➡ Gulani yanu Flora Health Organic MCT Mafuta -> Pano.

Tchizi Cream: Gwiritsani ntchito mtundu womwe mumakonda, koma onetsetsani kuti mukuufewetsa.

Mkaka wa Amondi: Izi zimathandiza kuchepa kwa glaze ndikubweretsa mafuta a MCT ndi kirimu pamodzi. Mutha kusintha kirimu cholemera ngati mukufuna.

Chokoma: Tinagwiritsa ntchito ufa wa erythritol pachinsinsi ichi. Ngati mulibe ufa, ingopanganani zina mu blender ndikuziyesa bwino.

Vanilla Tingafinye: Vanilla amaika izi pamwamba.

Zosakaniza Mufunika a Keto Pecan Dzungu Muffins

Ufa wa Amondi: Ochepa mu carbs, ufa wa amondi ndi ufa wokoma wa keto wokoma. Onetsetsani kuti mukugwiritsa ntchito ufa wa amondi osati chakudya cha amondi. Malo abwino ndi blanched ndi abwino.

Ufa wa Kokonati: Ufa wa kokonati umathandiza ndi kapangidwe kake.

Mazira: Onetsetsani kuti abweretsedwamo chipinda chakanthawi.

Dzungu Puree: Musagwiritse ntchito zinthu zopangidwa ndi zotsekemera kapena kudzaza chitumbuwa cha dzungu. Mukufuna puree wa maungu oyera.

Batala wosungunuka: Mutha kugwiritsanso mafuta a coconut kapena avocado.

Chokoma: Tidagwiritsa ntchito Swerve yofiirira, koma azungu nawonso amapusitsa. Komanso zonunkhira zilizonse zokometsera keto ziyenera kugwira ntchito.

Kutulutsa vanila: Kutulutsa vanila yoyera ndibwino kwambiri. Izi zimawonjezeredwa ku glaze komanso muffin batter.

Zonunkhira za Pungu: Ngati mulibe zonunkhira za dzungu, mutha kungomanga sinamoni kawiri munjira iyi kapena kusakaniza zonunkhira pansipa kuti mupange zanu.

Zonunkhira Zachangu za Dzungu

  • Supuni 4 pansi sinamoni
  • Supuni 2 tiyi ya ginger
  • Supuni 1 ya nthaka cloves
  • ½ supuni allspice
  • ½ supuni ya tiyi ya nthaka nutmeg

Chingwe cha Xanthan: Izi zimathandizira kukonza kapangidwe kazinthu zophika zopanda gluteni. Ndizotsika mtengo komanso zabwino kukhalabe pafupi ngati mukuchita maphikidwe ambiri ophika keto, paleo kapena gluten. Ngati mulibe, ingochotsani.

Soda ndi ufa wophika: Chofufumitsa mu njira iyi. Yesetsani kugwiritsa ntchito zatsopano pazotsatira zabwino.

Vinyo woipa wa Apple Cider: Izi zithandizira soda. Osati kuda nkhawa, kununkhira sikubwera. Ngati mulibe vinyo wosasa wa apulo gwiritsani ntchito zoyera m’malo mwake.

Malangizo ndi zidule za Chinsinsi Ichi

Dulani Batch ndikuzimitsa: Njirayi imapanga ma muffin khumi ndi awiri. Zitha kuwoneka ngati zochuluka, koma amaundana bwino kwambiri ndikukhulupirira, sizikhala kwakanthawi. Ngati simukuganiza kuti mudzatha kuwadya onse m’masiku ochepa, ingoyikani zomwe mukufuna kwa miyezi itatu.

Kuyeza ufa Wanu: Chifukwa cha kuwonjezera kwa ufa wa kokonati, kumenyera kwa ma muffin awa kumakhala kowoneka bwino. Osadandaula, ndizachilendo! Mukamayesa zosakaniza zanu zowuma, onetsetsani kuti mumaziyika mumakapu oyesera kenako mulingo.

Kukwapula Glaze Smooth: Kuwonongeka kwa MCT pa ma muffin awa ndiwokoma kwambiri ndipo kudzauma ngati kumauma. Koma mukamazisakaniza mungaone kapangidwe kake kadzakhala kovuta pomwe fayilo ya Mafuta a MCT kugunda kirimu tchizi. Ndi kuwonjezera mkaka wa amondi (mungafunike zocheperako kuti mukhale zochepa) zidzakhala zosalala bwino, zotsekemera komanso zimabwera bwino. Mungafune kusintha glaze kuti ikhale yokoma kutengera zomwe mumakonda. Lolani ma muffin kuti aziziziritsa kwathunthu asanafike glazing.

Mtundu waulere wa Nut: Ngati mulibe mtedza, tulukani ma pecans ndikuyesera chokoleti m’malo mwake. Izi ndizabwino ngati ma muffin a zonunkhira za maungu! Kuchotsa mtedza kumasintha ma macro pang’ono.

Pezani Maphikidwe!

Keto Dzungu Pecan Muffins Ndi MCT Kirimu Tchizi Glaze

Ngati mukufunafuna dzungu lokoma, keto-ochezeka komanso otsika kwambiri a carb onunkhira amadzimadzi kuti akupatseni kugwa ndi dzinja, ndiye yesani ma Keto Pecan Pumpkin Muffins Ndi MCT Cream Cheese Glaze! Mafuta a MCT omwe ali mu glaze adzakuthandizani kukhala ndi mphamvu komanso kukulimbikitsani pakati pa chakudya. Ma carb 4 okha pamatumbo!

Nthawi Yokonzekera 15 mphindi

Nthawi Yophika 25 mphindi

Inde Chowotchera, Chakudya cham’mawa, Chakudya Chakudya

Zakudya Keto, Wotsika-Carb

Zosakaniza

  • MUFFIN BATTER METSI OTHANDIZA
  • 1 ½ makapu ufa wabwino kwambiri wa amondi
  • 4 mazira
  • ½ chikho batala anasungunuka
  • ¾ chikho puree wa dzungu
  • 1 ½ tsp Kutulutsa vanila
  • 1 supuni apulo cider viniga
  • MUFFIN BATTER Youma ZOTHANDIZA
  • ¼ chikho + 2 tbsps ufa wa kokonati
  • 2/3 chikho erythritol tinkagwiritsa ntchito Brown Swerve, titha kukhala oyera kapena osangalatsa
  • 3 masipuni pawudala wowotchera makeke
  • 2 masipuni zonunkhira dzungu ngati satuluka sinamoni iwiri
  • 1 supuni sinamoni
  • 1 ½ supuni chingamu cha xanthan zosankha
  • ½ tsp zotupitsira powotcha makeke
  • 1/4 supuni mchere
  • 2/3 chikho pecans odulidwa kuphatikiza zowaza pamwamba
  • MCT GLAZE ZOTHANDIZA
  • 3 Ma ola wa kirimu tchizi anasintha
  • 2 supuni Flora Health Organic MCT Mafuta
  • 2 supuni ufa wa erythritol
  • 1-2 supuni mkaka wa amondi akhoza zonona
  • 1 supuni Kutulutsa vanila

MALANGIZO

  • Sakanizani uvuni ku 350 ° F. Dzazani poto wa muffin ndi pepala 12 kapena zojambulazo. Ngati mulibe zapamadzi, ingodzozani mafuta muffin pan.

  • Whisk youma mu zosakaniza mu mbale yamkati ndikuyika pambali

  • Whisk pamodzi zosakaniza zonyowa mu mbale ina. Lolani omenyera kuti apumule kwa mphindi 2-3 kuti akule.

  • Sungani kapena supuni muzisakaniza muzitsulo za muffin. Lembani chikho chilichonse pamwamba.

  • Ikani ma muffin kwa mphindi pafupifupi 22-25 kapena mpaka chotokosera m’mano choyikidwa pakati chitulukire. Pamene ma muffin akuphika, konzekerani glaze.

  • Chotsani muffins mu uvuni ndikuzisiya zizizire kwathunthu. Thirani muffin iliyonse ndi glaze ndi ma pecans osweka musanatumikire.

  • Kupanga glaze: Kokani kirimu tchizi kenako onjezerani zinthu zina kuti muphatikize. Tchizi cha kirimu chimatha kusokonekera mukalumikizana ndi mafuta a MCT koma mkaka wa amondi umayendetsa bwino. Ngati ndi wandiweyani, onjezerani mkaka wa amondi supuni imodzi mpaka mutakwaniritsa zomwe mumakonda. Sinthani kukoma kuti mulawe.

  • Sangalalani!

Zolemba

MCT Cream Cheese Glaze Nutrition Zambiri *
Kutumikira Kukula: 2 tsp Ma calories: 59 Mafuta Onse: 6.8g (9%) Mafuta Okhuta: 5.6g (28%) Cholesterol: 10mg (3%) Sodiamu: 28mg (1%)
Zakudya Zonse: 0.3g (0%) Matenda a Zakudya: 0g Zosakaniza Zonse: 0.1g Mapuloteni: 0.7g Calcium: 8mg (1%)

Keto Dzungu Pecan Muffin Zakudya Zakudya *
Kutumikira Kukula: 1 muffin Ma calories: 242 Mafuta Onse: Magalamu 21.7 (28%)
Mafuta Okhuta: 6.7g (33%) Cholesterol: 75mg (25%) Sodiamu: 134mg 6% Zakudya Zamadzimadzi Zonse: 8.2g (3%) Matenda a Zakudya: 4.2g (15%) Zosakaniza Zonse: 1.5g Mapuloteni: 6.6г

ZOYENERA: Zowona pazakudya ndizoyeserera komanso zongodziwitsa chabe.


Malangizo a Chinsinsi ndi zidule
Zosinthazi siziyenera kukhala ndi zovuta zambiri pamapeto anu, koma kusintha zosakaniza kungasinthe ma macro omaliza.

  • Kutentha: Onetsetsani kuti mazira anu ndi zosakaniza zina zili kutentha kwa zotsatira zabwino
  • Kusunga: Mukakhala oziziratu, sungani ma muffin awa mumtsuko wosindikizidwa mufiriji kwa masiku asanu. Chotsani m’firiji ola limodzi musanakonzekere kuzidya.
  • Kuzizira: Muffin awa ndiabwino kusunga kwa miyezi itatu mufiriji. Mwinanso sungunulani kutentha kapena kutentha ma muffin otentha mu microwave pa chopukutira kapena mbale yotetezeka ya microwave. Pafupifupi masekondi 30-60 ayenera kuchita chinyengo.
  • Wopanda Mkaka: Mafuta osungunuka a kokonati, mafuta a avocado, kapena ghee wosungunuka m’malo mwa batala. Pogwiritsa ntchito glaze yokwapulidwa ndi zonona zonona zonona kuchokera pachitsime m’malo mwa kirimu tchizi.
  • Pecan ziwengo: Sakani ma walnuts kapena onjezerani 1/2 chikho chopanda chokoleti chopanda shuga m’malo mwake.

Mawu osakira ufa wa amondi, wophika, wokonda keto, mafuta a mct, muffins, pecans, dzungu



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