NUTRITION
クリスピーに焼き上げたラバッシュエッグ、ハーブ、モッツァレラチーズのロール
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
黄金色のカリカリのロールフラットブレッドに、すりおろしたゆで卵、とろけるモッツァレラチーズ、新鮮なパセリ、ギリシャヨーグルトを添えました。
⏱ 準備: 10 分🍳 調理: 5 分
材料
- 全粒粉ラバッシュシート 50g
- ゆで卵 2 個、すりおろす
- 40gモッツァレラチーズ、すりおろし
- ギリシャヨーグルト 大さじ1
- 新鮮なパセリとネギみじん切り15g
- 歯磨き用オリーブオイル小さじ1
- 塩、黒コショウ
作り方
- すりおろした卵、チーズ、ハーブ、ヨーグルト、塩、コショウをボウルに混ぜます。
- ラバシュを長方形に切ります。フィリングを端に置き、きつく葉巻状に巻きます。
- オリーブオイルを加えて中火で、黄金色でカリカリになるまで 2 ～ 3 分間揚げます。
🔬 栄養士のメモ: モッツァレラチーズ入り卵を薄いフラットブレッドで巻くと、満足のいくカリカリとした食感で高タンパク質濃度が得られます。
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
🚀 Track Your Fasting Windows Effortlessly
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⚡ 30-Second Interactive Assessment
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🥗 Best Meals to Break Your Fast
Gentle, nutrient-dense dishes designed to avoid insulin spikes and digestive discomfort when exiting your fast.
