Recipe ena ea Bohobe bo tlase ba Carb e paka hore o ka ba le bohobe lijong tsa Keto

Litaba

• Bohobe ba Sandwich ea Low-Carb Keto
• Tlhahlobo bakeng sa

Ho nahana ka ho ja lijo tsa keto, empa u sa tsebe hore na u ka phela lefatšeng le se nang bohobe? Ha e le hantle, lijo tsena tsa ho theola boima ba 'mele li amana le ho ja lijo tse nang le carb e tlaase, tse mafura a mangata, kahoo ho bolela ho phuthela li-burgers tsa hau ka li-collard greens le ho kopanya turkey le chisi hammoho ntle le ho phuthela. Lijo tsa keto ha li na sebaka bakeng sa tse ling carbs (haholo-holo ka li-veggies) empa e koahetsoe ka ligrama tse ka bang 40 ho isa ho tse 50 ka letsatsi. Kahoo ho bonolo ho feta ka sekepeng haeba o odara ham ea hau e tloaelehileng le Switzerland ka koro e felletseng. (BTW, bona phapang lipakeng tsa koro e felletseng le lijo-thollo kaofela haeba o ntse o sa tsebe hantle.)

Ho thoe'ng haeba re ka u joetsa hore u ka fumana bohobe ba hau ebe u lula ketosis? Ee! Kakaretso ea bohobe bo tlase ba carb keto ke tharollo.

Ho mabapi le ho khetha lisebelisoa tse nepahetseng ho etsa bohobe bo nang le carb e tlase ha o ntse o siea tse ling tsa likarolo tse tloaelehileng tsa risepe. "Keto ho baka ho bonolo ho feta kamoo u nahanang kateng, hang ha u e fumana," ho bolela Nora Schlesinger oa A Clean Bake, ea entseng recipe ena ea bohobe ba keto. "Karolo e qhekellang ka ho fetesisa ke ho leka-lekanya li-macro le tatso, ntle le ho sebelisa lisebelisoa tse sebetsitsoeng kapa tse seng kotsi."

Recipe ena e tlaase ea carb keto bread e entsoe ka motheo oa mahe le phofo ea almonde, 'me batter (eseng hlama) e ka kopanngoa ka blender bakeng sa ho hloekisa habonolo.

Schlesinger o re: "Ke sebelisa feela lijo tsa 'nete, lintho tse u loketseng tse kang linate le linoko, lioli tse phetseng hantle le mahe lijong tsa ka tsohle tsa keto." "Lisebelisoa tsena kaofela li bohlokoa ho etsa bonnete ba hore risepe e latsoa haholo empa e ntse e le mafura a mangata le a tlaase."

Sena se totobatsa phoso e tloaelehileng har'a li-newbies tsa keto: Haeba u le lijong tsa keto, ho feta feela litlokotsebe tse hlakileng tsa carb-boima tse se nang meeli. Meroho e nang le setache le litholoana tse nang le tsoekere e ngata le tsona ha li nahane ka litapole, squash ea butternut, liapole tsa Gala le libanana. Ho feta moo, ho etsa bonnete ba hore o se ke oa fokotsa li-carbs feela, empa le ho eketsa mafura a hau, ho bohlokoa. Lijo tse seng kae tse nang le mafura a mangata a keto tseo u lokelang ho li kenyelletsa ke yogurt ea Greece e mafura, kokonate, chisi e mafura a mangata, mahe, linate, lebese la linate, tranelate chisi, avocado le oli ea mohloaare, har'a tse ling. (Ithute ho eketsehileng: Keto Meal Plan for Beginners)

Kahoo, kaha joale u se u tseba hore keto e apehoang e ka khoneha, mona ke malebela a mang a Schlesinger ao u lokelang ho a hopola bakeng sa risepe ea hau e latelang: Sebelisa phofo ea almonde e blanched bakeng sa tatso e bonolo, e bobebe. Leka phofo ea kokonate bakeng sa motsoako o mong oa ho baka oa keto-friendly. Oli ea avocado e sebetsa hantle ka har'a likuku le likotlolo, 'me oli ea kokonate ke khetho e bohlale ha u tla hloka oli sebaka sa mafura a tiileng bakeng sa botoro. (FYI, ho a khonahala ho fumana katleho lijong tsa keto haeba u na le lithibelo tsa phepo. Ho na le lipepe tse ngata tsa limela tsa limela tsa meroho le mefuta ea vegan keto e latsoang haholo.)

Bohobe ba Sandwich ea Low-Carb Keto

Nako ea ho Itokisetsa: Metsotso e 5

Nako e felletseng: 1 hora le metsotso e 5

Lisebelisoa

• Likopi tse 2 + likhaba tse 2 tsa phofo ea almonde ea blanche
• 1/2 senoelo sa phofo ea kokonate
• 1 teaspoon ho baka soda le ho e
• 1/2 teaspoon letsoai
• 5 mahe a maholo
• 1/4 senoelo sa oli ea canola (kapa oli e nyenyane ea grapeseed kapa oli ea almonde)
• 3/4 senoelo sa metsi
• 1 teaspoon apole cider asene

Litsela

1. Preheat oven ho ea ho 350 ° F. Tlotsa pane ea bohobe ea 8.5-inch mme u behelle ka thōko.
2. Ka sekotlolo se seholo sa ho kopanya, kopanya phofo ea almonde, phofo ea kokonate, soda le letsoai. Behella ka thoko.
3. Otla mahe ka blender e lebelo ka lebelo le mahareng metsotsoana e 10 ho isa ho e 15 ho fihlela ha ho bata.
4. Eketsa oli, metsi le asene, 'me u sebetse metsotsoana e meng e seng mekae ho fihlela e kopantsoe.
5. Kenya lisebelisoa tse ommeng hang-hang 'me hang-hang u sebetse holimo ho metsotsoana e 5 ho isa ho e 10 ho fihlela batter e boreleli.
6. Tšela batter ka pane e lokisitsoeng ea bohobe 'me u boreleli ka holim'a sekhahla se lekaneng.
7. Bake metsotso e 50 ho isa ho e 70 ho fihlela mohlahlobi ea kentsoeng bohareng a tsoa a hloekile.
8. Lumella bohobe hore bo pholile metsotso e 10 ka pane pele o kenella mohahong oa terata hore o pholile ka botlalo.

Tlhahlobo bakeng sa