Gasasshen naman alade mai gina jiki tare da Keto BBQ Sauce Recipe

Naman sa da kaji sune mahimman tushen furotin waɗanda ke da kyau ga lafiyar ku. Ba su ne kawai zaɓin furotin ku ba, kamar yadda waɗannan keto chops chops ke nunawa.

Kodayake saran naman alade yakan yi watsi da su, abincin ketogenic yana da kyau don dawo da naman alade a matsayin tushen furotin don girke-girke na abincin dare da kuka fi so. Kuma ya wuce dandana kawai.

Kafin ka kunna tanda, duba don ganin dalilin da yasa ƙara naman alade a rayuwar keto shine kyakkyawan ra'ayi ..

Amfanin naman alade na gina jiki

Naman alade yana da yawa a cikin mahimman bitamin da ma'adanai, irin su bitamin A, bitamin B6, bitamin B12, thiamine, niacin, riboflavin, pantothenic acid, da phosphorus, selenium, sodium, zinc, potassium, jan karfe, da magnesium ( ¹ ).

Vitamins irin su bitamin B6 suna da mahimmanci don aiwatar da tsarin metabolizing daban-daban macronutrients da sauran ayyuka na tsarin juyayi. Riboflavin, wanda kuma aka sani da bitamin B2, yana da alhakin gyara lalacewar nama da inganta lafiyar fata. ² ).

Zinc kuma shine maɓalli mai mahimmanci da ake samu a cikin naman alade. Rashin kula da shan zinc ɗin ku na iya haifar da ƙarancin zinc, wanda zai iya haifar da rashin daidaituwa da yawa, kamar canje-canje a cikin sha'awar abinci, canjin nauyi, asarar gashi, matsalolin narkewar abinci, gajiya mai ƙarfi, ko ma matsalolin haihuwa ( ³ ).

Idan wannan shine karon farko da kuke ƙoƙarin girke girke naman alade, kada ku ji tsoro. Shirya yankakken naman alade a irin wannan hanyar zuwa nama, da farko ta hanyar yin launin ruwan kasa a bangarorin biyu a cikin kwanon rufi sannan kuma sanya su a cikin tanda don sauran lokacin dafa abinci.

Amfanin kayan yaji

A cikin wannan girke-girke na keto naman alade, babban dandano ya fito ne daga faski, paprika, oregano, da thyme. Yawancin lokaci mafi tsayi na girke-girke shine kayan yaji.

Ganyayyaki da kayan kamshi da kuke amfani da su don daɗin abincinku suna ƙara ƙari fiye da ɗanɗano kawai. Sun ƙunshi mahadi masu rai waɗanda zasu iya amfanar jikin ku ta hanyoyi da yawa ( ⁴ ). Muhimmin maƙasudi a cikin dafa abinci mai ƙarancin carb shine sanya abincin ku ya zama mai yawa mai gina jiki gwargwadon yiwuwar.

Kuma yayin da ka yi amfani da ganyaye da kayan kamshi da yawa tsawon shekaru, kana iya yin mamakin menene bambanci tsakanin ganye da kayan yaji.

A taqaice dai, ganyaye ko da yaushe suna fitowa ne daga ganyen shukar, yayin da kayan kamshi ke fitowa daga kowane vangare na shuka in ban da ganye, kamar saiwoyi, iri, furanni, harbe, ’ya’yan itace, berries, ko haushi.

Ganye da kayan yaji, musamman a cikin busassun nau'ikan su, sun ƙunshi ɗanɗano mai yawa na phytochemicals da aka sani da polyphenols. ⁵ ). Waɗannan polyphenols suna aiki azaman antioxidants, suna kare sel ɗinku daga lalacewar radical kyauta.

Abubuwan da ke cikin sa yana kwatankwacin na sauran abincin da aka sani suna ɗauke da polyphenols, irin su broccoli, albasa, inabi, berries, da cakulan duhu. ⁶ ). Menene ƙari, akwai haɓakar ƙungiyar bincike kan yadda polyphenols ke ba da fa'idodin kiwon lafiyar su ta hanyar yin aiki akan microbiota na gut ( ⁷ ).

Duba ƙasa wasu fa'idodin da za ku ƙara wa abincinku ta hanyar kayan yaji:

• Parsley ya ƙunshi apigenin, wanda ke da Properties anti-mai kumburi. ⁸ ).
• Ana samun paprika daga barkono mai kararrawa. An ba da rahoton cewa paprika carotenoids yana da aikin antioxidant mai ƙarfi ( ⁹ ). Oregano da thyme suna cikin dangin Lamiaceae, wanda ya haɗa da sauran kayan yaji kamar marjoram, Rosemary, Basil, Sage, da sauransu. Abubuwan polyphenols a cikin oregano da thyme suna taimakawa hana rushewar oxidative na lipids waɗanda ke haifar da lalacewar tantanin halitta kuma an san su da fa'idodin antioxidant. ¹⁰ ) ( ¹¹ ).

Yayin da adadin ganye da kayan yaji da kuke amfani da su a cikin girke-girke kadan ne, suna ba da gudummawa ga ci gaban abinci mai gina jiki.

Jita-jita na gefe don juya wannan tasa zuwa babban abinci

Wannan ƙananan-carb, girke-girke marar yalwaci yana da kyau sosai za ku haɗa da garke naman alade a cikin jujjuyawar abinci na yau da kullum. Ɗaya daga cikin mafi kyawun taimako don ci gaba da cin abinci na ketogenic shine samun nau'i-nau'i iri-iri a cikin shirin cin abinci.

Ba za ku iya yin kuskure ba tare da babban jita-jita da abinci mai daɗi kamar keto koren wake na Italiyanci, salatin ba tare da dankali o crispy bishiyar asparagus a nannade cikin keto naman alade .

Idan kuna sha'awar kayan ado tare da miya mai arziki da mai tsami, za ku iya shirya wannan girke-girke daga low carb farin kabeji macaroni da cuku, mai arziki a cikin kirim mai nauyi kuma tare da cuku iri uku.

Bambanci don yin a cikin fryer na iska

Ko da yake wannan musamman girke-girke na Keto Pork Chop bai dace da yin a cikin Instant Pot saboda cakulan Parmesan ba, za ku iya gasa shi a cikin fryer na iska ba tare da wani canji ba.

Kawai tsallake umarnin don fara launin ruwan naman alade a cikin dafa abinci, sannan ku bi umarnin masana'anta mai zurfi don soya yanki na inch 2,5 / 1 cm.

Akwai ma akwai gunki a gaban fryer ɗin ku wanda ke gaya muku lokacin shawarar da zafin jiki.

Dangane da masana'anta, yawan zafin jiki da aka ba da shawarar zai iya faɗuwa tsakanin 360 da 205º C / 400º F. Gurasar naman alade na iya dafawa a cikin ɗan mintuna 12 zuwa 14, dangane da kauri. Suna yin launin ruwan kasa da kyau a cikin fryer mai zurfi kuma za su kasance masu kyan gani.

Taɓawar ƙarshe: miya ta barbecue

Tare da ɗimbin kayan yaji da za a zaɓa daga, za ku iya saman waɗannan keto naman alade tare da keto-friendly barbecue sauce don ƙarewa.

Wannan Keto BBQ Sauce Recipe zai taimake ka zauna a cikin ketosis tare da kayan masarufi masu ƙarancin carb, kamar tumatir miya, Apple cider vinegar, Worcestershire miya, launin ruwan kasa mustard, garin albasa y garin tafarnuwa.

Lokacin da kuka gaji da kaza da naman sa a matsayin babban tushen furotin, waɗannan naman alade suna yanka ketogenic Za su ba ku duk ɗanɗanon da kuke so kuma na sani zai daidaita ga macro ketogenic bukatun.

Tare da fiye da gram 59 na furotin, gram 3,2 na carbohydrates mai sauƙi, da jimlar abun ciki mai kitse sama da 17g, waɗannan saran za su ba macro ɗin ku haɓaka mai mutuntawa.

Gasa naman alade tare da keto barbecue miya

Waɗannan gasassun naman alade marasa ƙashi sune babban abincin keto. Cike da furotin mai arziƙi mai gina jiki, ƙwanƙolin naman alade suna cika, ƙananan-carb, da sauƙin yi. Idan kana amfani da kasusuwa na naman alade, za ka iya buƙatar daidaita lokacin dafa abinci, amma saboda sun kasance sun fi bakin ciki fiye da kashi.

• Lokacin Shiri: 10 minutos.
• Lokacin dafa abinci: 50 minutos.
• Jimlar lokaci: 1 hour 10 mintuna.
• Ayyuka: 4.
• Category: Farashi.
• Kayan abinci: Ba'amurke

Sinadaran

• 1/2 kofin grated Parmesan cuku.
• 1 1/2 teaspoon tafarnuwa foda.
• 1 tablespoon na busassun faski.
• 1 teaspoon dried thyme.
• 1 teaspoon na paprika.
• 3/4 teaspoon gishiri
• 1/2 teaspoon barkono.
• 1/2 teaspoon albasa foda.
• 1/4 teaspoon barkono barkono.
• 1/8 teaspoon oregano.
• 1 tablespoon na avocado man.
• 4 yankakken naman alade.

Umurnai

1. Preheat tanda zuwa 180ºC / 350º. Fesa tasa ba tare da sanda ba tare da feshin dafa abinci.
2. Haɗa cukuwar Parmesan da kayan yaji a cikin tasa marar zurfi. Beat har sai an hade sosai.
3. Gasa man avocado akan matsakaicin zafi a cikin babban kwanon rufi.
4. Sanya yankakken naman alade tare da kayan yaji kuma sanya a cikin kwanon rufi mai zafi. Simintin ƙarfe na simintin gyare-gyare zai yi kyau ga sutura mai ƙima. Brown bangarorin biyu na yankakken naman alade. Canja wurin yankan naman alade mai launin ruwan kasa zuwa tasa da aka shirya.
5. Zuba keto barbecue sauce (na zaɓi) akan yankakken naman alade.
6. Gasa naman alade a cikin tanda har sai yawan zafin jiki ya kai 150ºC / 300ºF, kimanin minti 50. Cire daga tanda kuma bari naman alade ya huta har sai zafin jiki na ciki ya kai 70º C / 160º F, kimanin minti 10.

Gina Jiki

• Girman sashi: 1 yankakken naman alade.
• Kalori: 423.
• Fats: 17,2 g.
• Carbohydrates: 4 g (Kwayoyin carbohydrates: 3,2 g).
• Sunadarai: 59,8 g.

Palabras clave: Yankakken naman alade Keto.