Abincin Abincin Abincin Keto Salmon Burgers Recipe

Wannan ba shine girke-girke na kek na salmon ba. Wadannan Keto Salmon Burgers suna da kutsawa a waje kuma suna da taushi a ciki, kuma suna cike da dandano mai daɗi.

Ko kuna buƙatar sabon zaɓi na furotin don kammala salatin mai daɗi ko abun ciye-ciye mai sauri zuwa shirya abinciWadannan burgers na salmon ba za su taba kunya ba. Ba wai kawai suna da sauƙin yi ba, amma an ɗora su da su fats masu lafiya, cikakke a gare ku abincin ketogenic.

Babban Sinadaran na Low Carb Salmon Burgers

Akwai dalili da waɗannan burgers na keto salmon ba za su fitar da ku daga ƙugiya ba. ketosisCike da lafiyayyen kitse, furotin, da daidai adadin kayan yaji don ci gaba da dawowa don ƙarin. Manyan sinadaran sun hada da:

• Salmon gwangwani ko kifi dafaffen sabo.
• mayonnaise mai tushe.
• Sriracha zafi miya.

Ba kamar girke-girke na burger kifi na gargajiya ba, waɗannan patties na salmon ba sa buƙatar gurasar burodi, wanda bai dace da abincin keto ba saboda sun ƙunshi da yawa. carbohydrates. Maimakon haka, duk abin da ake buƙata shine fulawar kwakwa kaɗan da garin almond don samar da waɗannan waina.

A madadin, idan kuna son yin burodi a waje na waɗannan burgers na keto salmon, za ku iya shred kullun naman alade kuma kuyi amfani da su azaman "breadcrumbs." Idan kuna son wannan zaɓi, kawai ku rufe ɗanyen patties tare da ɓangarorin naman alade kafin saka su a cikin skillet.

Baya ga kasancewa mai sauƙin haɗawa tare da kiyaye macros ɗin ku a cikin rajistan, waɗannan kek ɗin kifin kifi kuma za su sa ku ji daɗin samun duk waɗannan. fats masu lafiya da kuma sunadaran da aka san salmon da su.

Amfanin kifi kifi

Akwai fa'idodi da yawa da kuke samu daga cin salmon daji. Salmon daji ya fi girma a cikin omega-3 fatty acids da sauran wasu micronutrients masu amfani fiye da kifin kifi, wanda yawanci ana ciyar da waken soya da masara. ¹ ).

Salmon daji kuma kyakkyawan tushen furotin maras nauyi ne. Don waɗannan dalilai, an yi nazarin salmon don tasirinsa akan asarar nauyi da lafiyar zuciya. ² ) ( ³ ).

Kula da nauyi

Salmon ya kasance batun asarar nauyi na farko da bincike na sarrafawa. Wani ɗan ƙaramin bincike a cikin berayen da aka buga a cikin 2008 ya nuna cewa ƙara salmon a cikin abincin berayen a zahiri ya hana yawan adadin kuzari duk da cewa berayen suna da mummunan martani ga leptin. ⁴ ). Leptin shine siginar hormonal da ke gaya wa kwakwalwarka cewa ta cika.

Sauran ƙarin bincike na gabaɗaya sun nuna cewa ƙara kifin zuwa tsarin abinci mai ƙayyadaddun kalori shima yana inganta ƙoƙarin asarar nauyi ( ⁵ ). Amma ba duka kifi ke da tasiri iri ɗaya ba.

Wani bincike na Kanada ya kalli bambanci tsakanin cin nau'in kifi daban-daban kuma ya gano cewa salmon yana da tasiri mai kyau akan hankalin insulin. ⁶ ). Wannan wani muhimmin bincike ne, la'akari da cewa nau'in ciwon sukari na 2 ya kai matakin annoba na kusa a ƙasashe kamar Amurka ( ⁷ ).

Micronutrients da Omega-3

Salmon na daji zai iya taimakawa wajen rage danniya na oxidative da kumburi na tsarin. Wannan saboda yana da wadata a cikin micronutrients, ciki har da bitamin, ma'adanai, da antioxidants. Hakanan yana da wadatar omega-3 fatty acid DHA da EPA.

Ana kuma la'akari da wasu bitamin da ma'adanai a matsayin antioxidants, kamar dukan rukunin bitamin B, bitamin D, da selenium, duk ana samun su da yawa a cikin kifi na daji. Wadannan abubuwan gina jiki, a hade tare da carotenoid da ake kira astaxanthin, suna ba da kariya mai yawa na antioxidant. Astaxanthin shine abin da ke ba wa salmon ruwan lemun tsami mai wadatar sa ( ⁸ ).

A hade tare da omega-3s da aka samu a cikin salmon, an nuna astaxanthin don taimakawa wajen inganta ma'auni na LDL zuwa HDL cholesterol, bayar da kariya ga zuciya da jijiyoyin jini, rage lalata kumburi a cikin kwakwalwa, har ma da inganta elasticity na fata. ⁹ ) ( ¹⁰ ) ( ¹¹ ) ( ¹² ).

Yaki da martanin kumburi shine mabuɗin don hana mafi yawan cututtukan da mutane ke fuskanta, kamar ciwon daji, cututtukan rayuwa, da cututtukan zuciya.

High quality furotin

Kamar lafiyayyen mai, furotin yana da mahimmanci don jikin ku yayi aiki da kyau. Protein yana taimaka wa jikin ku warke daga rauni, kula da gina tsoka maras nauyi, da daidaita hormones waɗanda ke sarrafa sha'awar ku. ¹³ ) ( ¹⁴ ).

Hakanan shan furotin kuma wani muhimmin yanki ne na ƙwaƙƙwaran asarar nauyi. Lokacin rasa nauyi, cin isasshen furotin yana da mahimmanci don hana asarar ƙwayar tsoka, tunda jikin ku yana ƙone calories da aka adana ( ¹⁵ ).

Ta hanyar baiwa jikinka furotin da yake buƙata, kana gaya masa cewa baya buƙatar bata lokaci yana cinye ƙwayar tsoka. Tabbatar cewa kuna cikin ketosis zai taimaka a cikin wannan tsari, saboda jikin ku zai dogara da ma'ajin kitsen ku don makamashi.

Protein shine mabuɗin don sa ku ji koshi, wanda ke nufin akwai ƙarancin damar cin abinci. Wasu sunadaran suna taimakawa haɓaka hankali ga leptin ( ¹⁶ ). Tun da leptin yana daidaita jin daɗin cikowa, haɓakar hankali zai yi nuni ga jikin ku cewa ya cika da sauri.

Lokacin da kake kan cin abinci na ketogenic, yana da kyau a zabi abincin da ba wai kawai ya cika ku ba, amma yana da wadata a cikin abubuwan gina jiki, don haka za ku iya ƙara kowane cizo. Ta hanyar cin kifin daji aƙalla sau biyu a mako, kuna zabar tushen furotin mai inganci wanda ba shi da yuwuwar ya ƙunshi gurɓatattun abubuwa da abubuwan da ake tarawa na kifin da ake kiwon gonaki.

Kiwan lafiya na zuciya

Salmon yana da wadata a cikin omega-3 fatty acids, wanda aka nuna yana taimakawa wajen rage kumburi da ke haifar da cututtukan zuciya, ƙarfafa tsokoki na zuciya, rage karfin jini, har ma da gyaran kyallen takarda a cikin arteries. ¹⁷ ) ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ). Sabili da haka, cin kifi na daji akai-akai zai iya taimakawa wajen rage yiwuwar shan wahala daga waɗannan yanayi.

Kwakwalwa da lafiyar tsarin juyayi

Yawan bitamin B da omega-3 fatty acid yana sa salmon ya zama abincin kwakwalwa mai lafiya. Abubuwan bitamin B sun hada da:

• Vitamin B1 (Thiamine).
• Vitamin B2 (Riboflavin).
• Vitamin B3 (Niacin).
• Vitamin B5 (pantothenic acid).
• Vitamin B6
• Vitamin B9 (Folic Acid).
• Vitamin B12

Ana samun kowane ɗayan waɗannan bitamin a cikin salmon na daji, kuma niacin da B12 suna da matakan maida hankali mafi girma ( ²¹ ). Ba wai kawai bitamin B suna taimakawa rage kumburi a cikin jiki ba, har ma suna kare membranes cell, lafiyar mitochondrial, da gyaran DNA (DNA). ²² ). Suna taka muhimmiyar rawa wajen kare tsarin aiki na yau da kullun na kwakwalwa da tsarin juyayi ( ²³ ).

DHA wani nau'in omega-3 ne da ake samu a cikin kifi. Ya kasance a cikin kifi na daji saboda suna cin algae da ke samar da shi. An nuna DHA akai-akai a cikin binciken don ba da kariya ga kwakwalwa da tsarin juyayi. Ko da yake ba dukkanin hanyoyin ba ne a bayyane, masana kimiyya sun yi imanin cewa wannan sakamako ya faru ne a cikin babban ɓangare na abubuwan da ke haifar da kumburi.

Nazarin ya danganta cin salmon mai arzikin DHA tare da rage damuwa da alamun damuwa. Hakanan yana ba da kariya ga kwakwalwar 'yan tayi yayin da suke girma, yana rage raguwar ƙwaƙwalwar ajiya da ke da alaƙa da tsufa, kuma yana rage haɗarin hauka. ²⁴ ) ( ²⁵ ) ( ²⁶ ) ( ²⁷ ) ( ²⁸ ).

Keto Salmon Burgers mai yaji

Waɗannan keto salmon cakes ko burgers tabbas suna bayyana akai-akai akan ku tsarin abinci na ketogenic. Kuna iya amfani da fillet ɗin salmon da aka bari ko kifi gwangwani, amma tabbatar da cewa kullun yana da daji kuma ba noma ba. Suna da kyau saboda za ku iya yi musu hidima a cikin babban skillet, ko sanyi kai tsaye daga firiji a cikin koren salatin ko tafiya kuma ci. daga gida.

• Jimlar lokaci: 10 minutos.
• Ayyuka: 4 Salmon Burgers.

Sinadaran

• 1 heaping tablespoon chipotle mayo.
• 1-2 teaspoons Sriracha miya.
• 1/2 teaspoon gishiri
• 1/4 teaspoon barkono.
• 1 babban kwai
• 2 albasa kore albasa, finely yankakken.
• 1/2 cokali na garin kwakwa.
• 2 tablespoons na almond gari.
• 1 salmon gwangwani ko ½ fam dafaffen kifi, zai fi dacewa sockeye ko salmon ruwan hoda.
• Cokali 1 na man avocado ko man zaitun.
• 1/4 teaspoon kyafaffen paprika.
• 4 tablespoons na chives.
• Ruwan lemun tsami (na zaɓi).

Umurnai

1. Ƙara mayonnaise, Sriracha, paprika kyafaffen, kwai, da chives zuwa babban kwano mai haɗuwa. Add gishiri da barkono dandana.
2. Ƙara salmon, garin almond, da garin kwakwa zuwa gauraya. Dama a hankali don haɗa duk abubuwan sinadaran.
3. Raba cakuda salmon zuwa tari hudu kuma ku samar da patties.
4. Sanya babban kwanon rufi ko tukunyar mara sanda da man avocado kuma saita kan zafi mai zafi. Sanya patties a cikin man fetur mai zafi kuma dafa don 3-4 mintuna. Juya burgers da dafa kan matsakaici zafi a daya gefen har sai zinariya launin ruwan kasa.
5. A yi ado da koren albasa idan ana so kuma a yi amfani da mayo mai ƙaranci a matsayin miya. Hakanan zaka iya ƙara dash na lemun tsami don ba shi ƙarancin acidic.

Gina Jiki

• Girman sashi: 2 Salmon Burgers.
• Kalori: 333.
• Fats: 26 g.
• Carbohydrates: 3 g (Kwayoyin carbohydrates: 2 g).
• Fiber: 1 g.
• Protein: 17 g.

Palabras clave: keto salmon burgers.