Kayan girke-girke na Farin kabeji Casserole Loaded

Idan ya zo ga sauƙi girke-girke da wadata, ciko abinci, yana da wuya a doke casserole. Idan ka fara tafiyar keto, tabbas kun riga kun gane cewa gasa burodi ɗaya ne daga cikin manyan jita-jita, kuma wannan cauliflower casserole da aka ɗora ba banda.

Wannan abincin ta'aziyya yana daya daga cikin mafi kyawun hanyoyi don samun kowa, har ma da masu cin abinci, don cika kayan lambu ba tare da saninsa ba. Abinci ne mai sauƙi kuma ya ƙunshi tsaftacewa kaɗan bayan dafa abinci.

Wannan keto farin kabeji casserole yana da banƙyama kuma tabbas zai zama babban jigo a cikin gidan ku.

Fa'idodin Lafiya 5 na Loaded Farin Farin Ciki

Wannan girke-girke na cauliflower casserole da aka ɗora ba kawai damuwa ba ne idan kun kasance a kan keto ko rage cin abinci maras nauyi, yana da matukar gina jiki kuma yana cike da fa'idodin kiwon lafiya. Anan akwai wasu bayanan abinci mai gina jiki.

# 1: Yana iya inganta yawan kashi

Wannan gasa cauliflower casserole shima yana cike da kayan kiwo masu daɗi masu daɗi. Cuku ba kawai babban tushen furotin ba ne, amma kuma ɗayan mafi kyawun hanyoyin da za a ƙara yawan adadin calcium na yau da kullun da ake buƙata don kula da ƙasusuwa da hakora lafiya. ¹ ).

A duk lokacin da zai yiwu, je don cukuwar dabba ciyawa ciyar don guje wa abubuwan da ke cutarwa da samun ƙarin wadata daga abinci a cikin mahimman mahadi kamar CLA da omega 3 fatty acid. ² ) ( ³ ).

Koren albasa, wanda kuma aka sani da chives, ana samun su a cikin wannan tasa kuma an yi amfani da su azaman maganin jama'a a cikin magungunan jama'ar Asiya na dubban shekaru. Masu aikin lambu na gabas suna amfani da su don yaƙar mura da rage ciwon kai, rashin narkewar abinci, da rashin barci.

Wannan kayan lambu ya ƙunshi bitamin C da bitamin K, waɗanda ke da mahimmanci ga lafiyar ƙashi. Dukansu bitamin suna aiki tare don ƙarfafawa da kula da ƙasusuwan kashi, suna taimakawa wajen hana yanayin kasusuwa na lalacewa irin su osteoporosis. ⁴ ) ( ⁵ ) ( ⁶ ).

# 2: Yana iya inganta lafiyar zuciya

Wannan casserole mai ɗorewa na farin kabeji yana ba da ɗimbin bitamin da abubuwan gina jiki, amma ɗayan abin da ya fi dacewa shine folic acid.

Babban shugaban farin kabeji Yana bayar da ban mamaki 479 grams na folate. Ɗaya daga cikin binciken musamman ya nuna cewa folic acid na iya taimakawa wajen rage haɗarin bugun jini da sauran cututtuka na zuciya. ⁷ ).

Farin kabeji kuma itace mai ƙarfi na sauran mahimman abubuwan gina jiki, irin su lutein da zeaxanthin. Wadannan mahadi na musamman an nuna suna da amfani sosai ga lafiyar cardiometabolic kuma suna hana damuwa na oxidative ( ⁸ ).

# 3: Yana iya taimakawa rage matakan sukari na jini

Kayan lambu guda biyu da aka yi amfani da su a cikin wannan girke-girke sun ƙunshi adadi mai yawa na bitamin C. Vitamin C ya bambanta sosai saboda jikinka ba zai iya yin shi ba. Yana da matukar mahimmancin abinci mai gina jiki wanda ke ba da gudummawa ga yawancin ayyuka masu mahimmanci na jiki ( ⁹ ).

A cewar wani binciken da aka buga a shekara ta 2011, yawan amfani da bitamin C na iya taimakawa wajen rage yawan ƙwayar cholesterol da hawan jini, don haka yana da tasiri mai kyau ga mutanen da ke fama da ciwon sukari na 2. ¹⁰ ).

# 4: Yana iya taimakawa inganta lafiyar fata

Albasa Ganye yana ba da kusan milligrams 9 na bitamin C a kowace hidimar rabin kofin. Wannan sinadari yana taka muhimmiyar rawa a cikin haɗuwa da collagen, mafi yawan furotin da ake samu a jikin mutum. Yana taka muhimmiyar rawa wajen samuwar kasusuwa, tsokoki, fata da tendons ( ¹¹ ).

Vitamin C kuma muhimmin antioxidant ne wanda ke kare sel ɗin ku kuma yana haɓaka haɓakar kyallen takarda. Yana taimakawa wajen warkar da raunuka kuma, idan aka haɗe shi da bitamin E, zai iya kare fata daga radiation ultraviolet. ¹² ).

# 5: Zai Iya Taimakawa Rage Hadarin Ciwon Kankara

Akwai dalilin farin kabeji shine sarkin keto akan abincin keto. Ba wai kawai yana da ƙarancin ƙarancin carbohydrates ba, amma kuma rabin jimlar abun ciki na carbohydrate shine fiber na abinci.

Fiber yana taka muhimmiyar rawa wajen gudanar da aikin da ya dace na tsarin narkewar abinci, musamman hanjin ku.

Wani sabon bincike yanzu ya nuna yadda babban hanji yake da mahimmanci da kuma yadda yake da alaƙa da aikin rigakafi da ya dace, da kuma aikin ƙwaƙwalwa. Har ma ana yi masa lakabi da "kwakwalwa ta biyu" ( ¹³ ).

Ciwon daji na hanji shi ne na uku mafi yawan cutar kansa a duniya kuma ana iya kauce masa ta hanyar bin abinci mai kyau da daidaiton salon rayuwa. Cikakken abincin fiber na abinci zai iya taimakawa ci gaba da aikin hanjin ku da kyau, yana taimakawa rage haɗarin cututtukan zuciya da jijiyoyin jini, kiba, ciwon sukari, da kansar launin fata ( ¹⁴ ) ( ¹⁵ ).

Lokaci na gaba da kuke son ƙarin haɓakar abinci mai gina jiki don salads ɗinku, omelet ɗinku, ko fries ɗinku, wannan ɗorewan farin kabeji casserole zai zama sabon abincin da kuka fi so.

Bambance-bambancen waɗannan girke-girke

Wannan casserole yana da matuƙar iyawa kuma ana iya sarrafa shi ta hanyoyi da yawa. Anan akwai wasu dabaru don tsara wannan girke-girke.

• Ƙara kirim mai tsami: Idan da gaske kuna son girke-girke mai tsami, ƙara ɗan kirim mai tsami zai iya sa shi zama abincin da ba shi da kyau, ba tare da laifin cin abinci mai yawa ba.
• Ajiye lokaci: Don yin wannan girke-girke har ma da sauri, amfani da daskararre farin kabeji babban zaɓi ne. Yi amfani da shi kamar yadda za ku yi sabobin farin kabeji.
• Sanya shi yaji: Don bugun yaji, a yayyanka barkono jalapeno a yayyafa shi sama. Cire wasu 'ya'yan itace daga barkono barkono, in ba haka ba zai zama tasa mai yaji sosai.
• Mix kayan yaji: Don inganta dandano, ƙara tafarnuwa da aka yanka kaɗan ko ma garin tafarnuwa. Ko kuma yayyafa da yankakken chives bayan cirewa daga tanda don ƙarin dandano da abubuwan gina jiki.
• Yi hankali: Lokacin zabar irin cuku don amfani, cheddar mai ƙarfi, Monterey Jack ko Parmesan suna da daɗi da zaɓuɓɓuka masu kyau kuma suna sanya wannan casserole ya zama tasa mai sanyaya.

Loaded farin kabeji Casserole - Easy, Mai sauri, kuma Ketogenic

Idan kuna rasa dankalin mai-carbobi na mahaifiyarku, wannan sigar da aka amince da keto ba za ta ci nasara ba.

Yana da crunchy, marar alkama, cike da muhimman abubuwan gina jiki, kuma mai yawan kitse. Ba za ku damu ba game da kirga carb ko kashe ƙugiya. ketosis.

Lokacin da ka fara cin abinci na keto, ko kuma idan kun riga kun kasance kuna bin salon rayuwar keto na ɗan lokaci, samun wahayin dafa abinci na iya zama da wahala a wasu lokuta.

Idan kuna neman sauƙi, girke-girke masu ƙarancin-carb waɗanda ba za su ƙaru yawan adadin carb ɗin ku ba, tabbatar da bincika waɗannan. keto girke-girke inda zaku iya samun ɗaruruwan ra'ayoyi masu daɗi don ƙarawa zuwa tsarin abincin ku.

Kuma idan farin kabeji ya zama sabon kayan lambu da kuka fi so kuma mafi kyawun aboki tun lokacin da kuka fara cin abinci na ketogenic, duba waɗannan girke-girke na farin kabeji:

• Low Carb Macaroni da Cheese da Farin kabeji.
• Tafarnuwa Farin kabeji Mashed Dankali.

Keto Loaded Farin kabeji Casserole

Wannan Cheesy Cauliflower Casserole babban abinci ne mai ƙarancin kitse, mai yawan kitse lokacin da kuke son jin daɗin abinci mai daɗi, mai daɗi ba tare da fitar da ketosis ba.

• Lokacin Shiri: 15 minutos.
• Lokacin dafa abinci: 45 minutos.
• Jimlar lokaci: 1 awa.
• Ayyuka: 4.

Sinadaran

• 1 farin kabeji mai girman kai, a yanka a cikin fulawa.
• 2 cokali man shanu.
• 1 kofin kirim mai nauyi.
• 60 g / 2 oz cuku cuku.
• 1 1/4 kofin shredded yaji cheddar cuku, rabu.
• Gishiri da barkono ku dandana.
• Yankakken naman alade 6, dafa shi kuma an crumbled.
• 1/4 kofin kore albasa, yankakken.

Umurnai

1. Yi preheat tanda zuwa 175ºC / 350ºF.
2. A cikin babban tukunyar ruwan zãfi, blanch da furannin farin kabeji na minti 2.
3. Cire farin kabeji kuma a bushe da tawul ɗin takarda.
4. A cikin karamin saucepan, narke man shanu, kirim mai nauyi, cuku mai tsami, 1 kofin shredded cuku cheddar, gishiri, da barkono har sai an hade su sosai.
5. A cikin kwanon burodi, ƙara fure-fure na farin kabeji, cuku miya, duka amma 1 tablespoon crumbled naman alade, da 1 tablespoon chives. Dama komai tare.
6. Sama tare da sauran cukuwar cheddar shredded, naman alade da crumbled, da scallions.
7. Gasa har sai cuku ya yi kumfa da zinariya kuma farin kabeji ya yi laushi, wanda zai ɗauki kimanin minti 30.
8. Ku yi hidima nan da nan kuma ku ji daɗi.

Gina Jiki

• Girman sashi: 1.
• Kalori: 498.
• Fat: 45.
• Carbohydrates: 5.8 (Net: 4.1).
• Sunadarai: 13,9.

Palabras clave: ɗora Kwatancen farin kabeji casserole.