I-Béchamel yi-sauce esisiseko esetyenziswa kwi-lasagna, i-gratins kunye nezitya ezininzi zakudala. Unokuqala ngokufaka isuntswana letshizi yekhrimu enencasa, nangona kwiresiphi yakho yokuqala ye-keto bechamel kungcono ukuba ungacingi kakhulu ukuze ungakunqumli.

I-seasoning ilula kakhulu: ityuwa, i-pepper, kunye ne-pinch ye-nutmeg yomhlaba. Itshizi yeCream ihlala yongezwa ngokunjalo, kwaye kukho amawaka ezinye indibaniselwano zencasa, ke zivumele ukuba ube nobuchule kwaye uzive ukhululekile ukudlala.

Ingaba yibéchamel Fit?

Nangona inkuthazo ephambili yale recipe kukuba nenguqu ye-ketogenic ngenxa yobukho bayo obuphantsi be-carbohydrates, ikwayi-bechamel efanelekileyo. Inee<em>calories ezimbalwa kwaye inokuba neprotheyini eninzi. Ngokuqhelekileyo, iisosi ezicutshungulwayo zixhaphaza ubukho bamafutha ahluthayo kunye neeswekile. Nangona kunjalo, ngokwenza i-béchamel ekhaya ngokwethu, siya kulawula izithako kunye nezahlulo zazo.

Kuyaziwa ukuba le sauce ayinampilo kunye neendlela zokupheka ezizisebenzisayo (i-croquettes, i-cannelloni, i-lasagna ...) ngokuqhelekileyo igwenywe njengenxalenye yokutya okunempilo kunye neentlobo ezahlukeneyo. Nangona kunjalo, le nguqulo ifanelekileyo inokusisindisa ekupheliseni izitya esizithandayo ukuba sifumana ezinye iindlela ezinempilo.

Into ekufuneka uyigcine engqondweni kukuqinisekisa ukuba xa ukhetha itshizi ekhrimu kule sosi ye-carb ephantsi ye-béchamel, ukhetha "i-cream epheleleyo". Gwema nayiphi na i-fat-free okanye i-skim cream cheese, njengoko ufuna idiphu ibe yi-carb ephantsi, kodwa ingabi namafutha aphantsi.

I-Keto béchamel inokuba yi-sauce entsha yetshizi oyithandayo ngenxa yezizathu ezininzi:

Kulula ukwenza, njengoko ipheka embizeni okanye kwi-skillet kwi-hob ye-ceramic.
Inokutyiwa kwisondlo esifanelekileyo.
Yenziwe ngezithako eziphilileyo.
Incinci kwi-carbohydrates, ngaphandle kwesitatshi okanye i-thickeners engaphelelanga.
Iyathandeka kakhulu ngenxa yegalikhi, ushizi kunye ne-nutmeg.
Ityebile kwaye ikhrimu njengoko ijiya ngokwendalo ngentwana yetshizi ekhrimu kunye neqanda leqanda.
Kulula ukwenza ngokwezifiso. Singayenza ibe khaphukhaphu okanye ibe ngqindilili, songeze ikonofile okanye iziqholo esizithanda kakhulu.
Iba ngumkhenkce kakuhle ukuba umthubi weqanda usetyenziswa.
Bhaka ngaphandle kokwahlula ukuba usebenzisa i-yolk yeqanda.

Ubuchule obusisiseko kukwenza a roux, eyindlela yokujiya iisosi ngokupheka umgubo onamafutha alinganayo ngobunzima. Kule meko, i-fat cream cream, njengesiqhelo kwiisosi eziphefumlelweyo zase-Italiya. I-roux ke ixutywe kunye noshizi kunye ne-seasonings ukwenza i-béchamel.

Izinzuzo

Akunakuba yimfuneko ukuthetha iinzuzo ze-ketogenic béchamel, kodwa ukuba singabaqalayo kolu hlobo lokutya, sinomdla wokwazi ukulunga kwayo.

Ulungile kuyo yonke into: Ingasetyenziswa kuyo yonke imifuno, iinkozo eziphekiweyo, iitshiphusi zombona, isonka, inkukhu, intlanzi, i-tacos, i-burritos… Umbuzo onzima kakhulu isenokuba kokuphi ukutya obungayi kunamathela kuko. Le keto cheese béchamel iya kuba yenye yezona zinto ziguquguqukayo ekhitshini.
Izondlo ezixhasa impilo yamathambo: I-cheese béchamel ibala njengokutya kobisi kwaye inika intaphane yezondlo ezakha amathambo. Inika i-calcium, iprotheni, i-phosphorus kunye ne-potassium.
Sinokuqalisa ukutya imifuno eyongezelelekileyo: ukuba sinabantwana abakhetha ukutya okanye ukuba thina ngokwethu asiyithandi imifuno. I-Keto béchamel inokunceda ukwenza imifuno ekrakra ibe nomtsalane ngakumbi kubathiyi be-veggie. Siyazi ukuba abanye baya kusebenzisa imifuno njengesithuthi samasi, kodwa kungcono kunokuphepha imifuno ngokupheleleyo.
Inokusetyenziswa njengediphu - Le recipe ikwasebenza njengediphu ye-keto cheese. Esikhundleni sokugalela kwi-broccoli ephekiweyo, siya kuzama ukuyisebenzisa ukudipha i-broccoli eluhlaza. Singaphinda siyizame ngecauliflower ekrwada, intsimbi yepepile okanye omnye umfuno owuthandayo.
I-Gluten-Free & neVegetarian Cheese Sauce – Le sosi yesonka samasi ayingomhlobo we-keto nje. Ngokungafaniyo nesosi yetshizi yakudala, akukho gluten apha. Ukwangumntu otya imifuno kwaye uthatha uninzi lwezidlo ezikhethekileyo (ngaphandle kwezo zisusa ubisi, kunjalo).

Loluphi uhlobo lwetshizi olungcono ukusebenzisa?

Ukwenza i-sauce ye-béchamel egudileyo, siya kufuna iindidi ezimbini zeeshizi: i-cheese ethambileyo kunye noshizi onzima. Kwisonka samasi esithambileyo, ungasebenzisa itshizi enamafutha agcweleyo ukwenza incasa elula, okanye ibhokhwe entsha okanye itshizi yegusha ukwenza incasa eyomeleleyo.
Endaweni yoko, ushizi onzima, ungasebenzisa i-cheddar, i-cheese yebhokhwe enzima, i-Manchego, i-Gouda, i-Emmental, i-Edam, i-Swiss cheese efana ne-Gruyère, i-Parmesan okanye i-Pecorino Romano.

Le sauce yetshizi ingaqwalaselwa njengenguqu kwi-sauce yaseMornay, eyayiqale yenziwe ngeeshizi ezimhlophe, kuquka iGruyère kunye ne-Emmenthal. Ngethamsanqa, sinokutshintsha uhlobo lweeshizi ukuba sifuna ukusebenzisa enye into ngaphandle kwe-cheddar ebukhali. Ayisiyomthonyama nangayiphi na indlela, kodwa isosi engaphezulu okanye encinci eshushu ingadityaniswa ukwandisa inqanaba lezinongo okanye ithoniswe phantsi, okanye uyishiye ingashushu ngokupheleleyo.

Iintlobo zetshizi ezinencasa eyomeleleyo ezifana ne gorgonzola, roquefort, brie, okanye i-cammbert idityaniswe kakuhle ne-nonfat cream cheese. Ngokukodwa, sifumanisa ukuba indlela efanelekileyo yokudibanisa iintlobo ezahlukeneyo zeeshizi kukuhlala usebenzisa i-cheese epholileyo kunye ne-flavour engathathi hlangothi kunye neshizi ene-flavour enamandla. Ezi zezinye zeendibaniselwano ezisetyenziswa kakhulu:

Itshizi ye-Cream + itshizi yebhokhwe enzima
cream + itshizi yaseswiss
Itshizi yegusha ethambileyo + Pecorino Romano
Itshizi yebhokhwe ethambileyo + iParmesan

Zeziphi izitya zokusebenzisa i-bechamel ngaphandle komgubo?

I-carb ephantsi ye-bechamel sauce yeyona ndlela yokongeza incasa eyongezelelweyo kwezinye ukutya okukruqulayo. Kukwaxabiso eliphantsi kakhulu ukusebenzisa itshizi ekhrimu kwiisosi ezimhlophe endaweni yokuyithenga sele yenziwe (ukuba ungayifumana i-carb ephantsi, iisosi zamasi ezingenaswekile).

Olu hlobo lwesosi ludibanisa kakuhle kunye:

izitya zenyama
Phezu kwe-broccoli eshushu
ixutywe nekholifulawa
kunye nenkukhu egcadiweyo
Njengesosi yokongeza amanqatha kukutya kwaselwandle okufana neeprawn, iilobster kunye noononkala. Uninzi lweeshellfish luphezulu kakhulu kwiprotheyini kwaye lusezantsi kwicarbohydrates, kodwa alunamafutha.

Into esimele siyithathele ingqalelo kukuba ekubeni ingenayo iqanda, kunokwenzeka ukuba i-sauce "inokuthi "iphule" (okanye ihlukane) ukuba ibhakiwe kwi-casserole okanye ukuba inyibilika emva kokuba isefrijini. Xa sifuna ukufudumeza kwakhona, kucetyiswa ukuba sifudumale ngobumnene embizeni, sigxininise rhoqo ukuze singatshisi phantsi, de kube shushu kakhulu.

Iingcebiso zokufumana i-keto béchamel elungileyo

Le recipe ye-keto cheese sauce kulula ukuyinciphisa, okanye ikota, ukuze ilingane nesidlo sakho esilandelayo se-béchamel-coated. Xa uvuselela, yenza njalo ngobushushu obuphantsi kakhulu, uqhube ngokuqhubekayo, njengoko i-sauce inokwahlula.

Sincoma qhekeza itshizi ngesandla ukufezekisa ukuhambelana okugudileyo. I-cheese e-pre-shredded ifakwe umxube we-cornstarch ovimbela ukuba unamathele, ngoko ke oku kuya kuthintela ukuba inyibilike kakuhle. Ubisi lwe-almond lunokusetyenziswa kule recipe, nangona sikhetha ukusebenzisa i-cream cream.

Nika ingqalelo kwi-sauce yakho njengoko ipheka. Kufuneka uyivuse kakhulu ngexesha lokupheka ukuze uqiniseke ukuba akukho ziqhuma, yonke into ixutywe kakuhle, kwaye akukho nto ivuthayo phantsi kwepani.

Siya kufuna kwakhona amanzi amancinci ukuhlambulula i-sauce de ufumane ukuhambelana okufunayo. Kwakhona, umthamo wamanzi uya kuhluka ngokuxhomekeka kwindlela esifuna ngayo ukukhanya kwe-béchamel kunye noko sifuna ukuyisebenzisa. Kwi-pasta, siya kufuna ukuba ukhilimu ube mncinci, njengoko i-pasta iya kuthoba i-sauce eninzi. Endaweni yoko, kwimifuno emitsha eya kunika ulwelo oluthile njengoko ipheka, sinokufuna i-sauce eninzi. Khumbula nje ukuqhubeka ukubetha ngelixa sisenza oku.

Nje ukuba idiphu ye-keto ilungile, ungayikhonza kwangoko. Kodwa unokuyilungiselela kwangaphambili kwaye uyigcine efrijini. Iya kugcina ngokugqibeleleyo malunga neveki. Nangona iphinda ifudumale kakuhle embizeni, i microwave inokusebenza nayo. Kufuneka usebenzise kuphela amandla aphantsi ukuya phakathi ukunqanda ukwahlukana. Ukuba wenza i-sauce ngaphambi kwexesha, kufuneka ifakwe efrijini kwaye isetyenziswe kwiintsuku ezimbini. Umxube uya kuqina ngelixa usefrijini. Ukuthintela ulusu ekwenzeni, faka iphepha le-wax okanye iplastiki phezulu, udibanise nomphezulu we-sauce. Ukuxubha ngamandla xa siphinda sifudumala, ulusu luya kuhlakazeka kwi-sauce.

ukuba congelar i-carbohydrate ephantsi ye-béchamel kufuneka silandele iingcebiso ezimbini eziphambili. Okokuqala, qiniseka ukuba sisikhongozeli esingangeni moya. Izingxobo zeplastiki zesikhenkcisi ziyacetyiswa - zibeke phantsi kwaye uqinisekise ukuba akukho moya kuzo. Zileyibhe ngomhla wokukhenkceza ukuze kwiinyanga ezimbalwa kube lula ukuqaphela ukuba yeyiphi ebhetele ngokwembono yencasa.

Ngakolunye uhlangothi, ukukhenkceza ngempumelelo i-sauce, kufuneka kwakhona ukwazi ukuba ungayinyibilikisa njani. Pheka ubushushu obuphantsi embizeni, uvuselela rhoqo ukuthintela ukugoba. Kanye njengokuba emva kokuba efrijini, isitshixo kukuba unganikeli ukothuka kweqondo lobushushu ngesiquphe.

Indlela yokutyeba ngaphandle kweecarbohydrates?

Uninzi lwe-carb ephantsi okanye i-keto thickeners yenziwe ngefiber yemifuno okanye i-gum kwaye ngamanye amaxesha iqulethe i-carbs encinci kakhulu okanye ingabikho. Ngelixa ezinye ii-thickeners zisebenza kakuhle xa zisetyenziswa kwizicelo ezibandayo, ezinye zilungele ukubhaka okanye ukupheka.

xanthan gum

I-Xanthan gum ayinayo i-carbs kwaye isetyenziselwa ukubhaka okanye ukujiya iisosi okanye isuphu. Siza kuyisebenzisa kancinci kwaye songeze i-thickener kwiisosi okanye isuphu kancinci kancinci ukuze ingaqhubi.

Kwakhona, ukusebenzisa i-xanthan gum eninzi kakhulu kunokubangela ukuthungwa kwe-slimy okanye irabha, ngoko ke ukusebenzisa encinci okanye akukho nanye kuyakhethwa. Siza kuqala ngokudibanisa i-1/4 ithispoon ngexesha kwaye siqhubeke de sifikelele kwi-consistance oyifunayo.

gum gum

IGuar gum, ifayibha yemifuno ephuma kwimbewu yesityalo seguar, ayinayo net carbs. Ukuphucula ukuthungwa kunye nokuhambelana kwi-ayisikrimu kunye nevenkile yokubhaka. Ukongeza, kwandisa ubomi beshelufu yokutya okubhakiweyo.

I-Guar gum kufuneka isetyenziswe ngononophelo kwiiresiphi kuba kuxelwa ukuba iphindaphindwe kasibhozo ukujiya kwestatshi sombona. I-Guar gum isetyenziswa rhoqo kwiimveliso ezibhakiweyo kunye nezibandayo ezifana nokunxitywa kwesaladi kunye nokuzaliswa kwedizethi.

IGlucomannan (Konjac)

IGlucomannan, ifayibha yesityalo esinyibilikayo ephuma kwingcambu yesityalo sekonjac, ayinayo net carbs. Isetyenziselwa ukwenza i-ketogenic ekhoyo okanye i-low-carb noodles.

Enye yezona arhente zinamandla zokujiya, iglucomannan isebenza kakuhle xa idityaniswe nentwana yamanzi abandayo kwaye yongezwa emva kokuba isuphu, isityu, okanye isosi ivuthiwe. Iyaqhubeka nokujiya iiresiphi njengoko zipholile, ke qiniseka ukuba uzisebenzisa kancinci.

I-Agar Agar

I-agar agar, enye igelatin esekwe kwisityalo, yenziwe ngokhula lwaselwandle. Nangona iqhele ukusetyenziswa kwizicelo ezibandayo ezifana needessert, ijeli, iipuddings, okanye iisosi, inokongezwa ukuya ekupheleni kwenkqubo yokupheka kwaye emva koko ivunyelwe ukupholisa ukujiya isuphu okanye isoso.

I-agar agar kufuneka inyibilike kuqala emanzini, njenge-gelatin, kwaye iya kukhula ngokuqhubekayo. Ngecephe ngalinye, ibonelela malunga ne-0,5 grams ye-net carbs kwaye ifumaneka kwiiflakes okanye umgubo.

Ijeli

IGelatin sisitshizi esenziwe ngezilwanyana. IGelatin ingasetyenziselwa ukutyebisa iisosi okanye iidessert, njengeagar agar. Kwakhona ngokuqhelekileyo inyibilika emanzini ngaphambi kokuba isetyenziswe kwiiresiphi. Kwakhona, kuthatha ixesha ukuba iiresiphi ziqale ukujiya okanye ukuqina.

Ungabhaki iipayi kunye neekeyiki zamasi ziba nzima ngokwaneleyo ukusika umbulelo kwi-gelatin. Nangona i-gelatin ingesona sithako silungileyo sokubhaka, inokunika i-cookies ukuvakalelwa.