Karamar Carb Breakfast Sausage Casserole Recipe

Idan kana neman daidai da dadi kuma mai sauƙin yin karin kumallo, wannan tsiran alade da Kwai Casserole na gare ku.

Ba shi da alkama, mara kiwo, mara sukari, kuma ba shakka ketogenic.

Duk abin da kuke buƙata shine casserole, babban skillet, kayan aikin ku, da voila.

Mafi kyawun sashi na wannan girke-girke shi ne cewa wannan casserole na iya sake yin zafi sosai, don haka za ku yi karin kumallo don gobe.

Wannan karin kumallo casserole girke-girke shine:

• Dadi
• Mai gamsarwa.
• Dadi

Manyan sinadaran sune:

• Alade tsiran alade.
• Qwai.
• Alayyafo.

Ƙarin ƙarin sinadaran na zaɓi.

• Cheddar cuku.
• tsiran alade Italiya.
• Green albasa.

Fa'idodin Lafiya 3 Na Wannan Kayan Abinci na Sausage Casserole

# 1: Yana da wadatar antioxidants

Jikin ku koyaushe yana daidaita hawan hawan iskar shaka tare da antioxidants. Oxidation tsari ne na halitta wanda ke taimakawa sabuntawar tantanin halitta.

Duk da haka, yawan damuwa na jiki ko na tunani na iya haifar da wannan tsarin zuwa karkace daga sarrafawa. Lokacin da wannan ya faru, jikinka yana buƙatar daidaita oxidation tare da ƙarin antioxidants.

Sabbin 'ya'yan itatuwa da kayan marmari sune tushen tushen antioxidants. Alayyahu, musamman, babban tushen mahadi iri-iri na antioxidant da suka haɗa da quercetin, lutein, zeaxanthin, da bitamin C.

A cikin binciken daya, masu bincike sun ba da alayyafo ga karamin rukunin masu sa kai na kwanaki 16 kuma sun gwada matsayin antioxidant. Masu binciken sun gano cewa matsakaicin amfani da alayyafo ya haifar da ƙarin kariya daga lalacewar DNA mai oxidative ( ¹ ).

# 2: Yana goyan bayan ingantaccen metabolism

Cin isasshen furotin akan abincin ketogenic yana da mahimmanci ba kawai don rabon macronutrient ɗin ku ba, har ma ga lafiyar ku. metabolism.

Tare da ƙwai da naman alade da aka haɗa a cikin wannan karin kumallo na tsiran alade casserole, wannan girke-girke yana ba da kyakkyawar tushen furotin mai inganci don fara ranar ku.

Dangane da macronutrients, idan ya zo ga sarrafa nauyi, furotin shine babban abokin ku. Ba wai kawai yana taimakawa wajen ƙara yawan gamsuwa ba, amma yana ƙara wani abu da ake kira thermogenesis na cin abinci.

Thermogenesis da aka haifar da rage cin abinci hanya ce mai ban sha'awa ta faɗi cewa jikin ku yana ƙone ƙarin adadin kuzari lokacin da kuke cin wasu abinci. Ta hanyar inganta ƙimar ku, sunadaran suna ƙara yawan kuzarin ku lokacin da kuke cinye shi.

Wannan sau da yawa yana haifar da ƙananan nauyin jiki, mafi girma satiety, da ƙarin daidaiton kuzari ( ² ).

# 3: yana haɓaka aikin rigakafi

Naman alade babban tushen ma'adinai ne na zinc ( ³ ). A matsayin ma'adinai mai mahimmanci, zinc yana tallafawa tsarin tsarin da yawa a cikin jikin ku, ciki har da metabolism, enzymes, girma da ci gaba, da rigakafi.

Lokacin da yazo ga tsarin garkuwar jikin ku, samun madaidaicin sinadirai don tallafawa duk ayyukansa masu yawa yana da mahimmanci. Idan ba ku da ƙarancin zinc, ƙila ba za ku iya samar da ƙwayoyin rigakafi yadda ya kamata ba, wanda zai iya yin tasiri mai mahimmanci akan tsarin ku gaba ɗaya. ⁴ ).

Haƙiƙa, yaran da ba su da abinci mai gina jiki kuma suna da ƙarancin zinc suna cikin haɗarin kamuwa da cututtukan numfashi da na gudawa masu barazana ga rayuwa ( ⁵ ).

Sausage casserole don karin kumallo

Wannan girke-girke yana da matuƙar dacewa. Ba ku son takamaiman kayan yaji ko kayan lambu? Kuna iya ƙara naku kuma kuyi canji.

Hakanan zaka iya gwada haɗa shi duka tare da wasu cuku cheddar mai ƙarfi, barkono ja, ko kayan yaji daban-daban na zaɓin ku.

Sausage casserole don karin kumallo

Neman karin kumallo mai sauƙi? Wannan naman alade Breakfast Sausage Casserole shine cikakken girke-girke don karin kumallo na keto.

• Lokacin dafa abinci: 25 minutos.
• Jimlar lokaci: 40 minutos.
• Ayyuka: 8 abinci.

Sinadaran

• 500g / 1 lb minced naman alade tsiran alade.
• 12 manyan ƙwai.
• 2 kofuna na namomin kaza.
• 1 karamin albasa (yankakken yankakken).
• 1 tablespoon na man zaitun.
• 4 kofuna na alayyafo.
• 1 1/2 teaspoon gishiri.
• 1/2 teaspoon na barkono barkono.
• 1 teaspoon na busassun sage.
•  Tsokakken barkono ja.
• Tsuntsaye na dried cloves.
• Tsuntsaye busassun marjoram.

Umurnai

1. Yi preheat tanda zuwa 175ºF/350ºC kuma a shafa kwanon burodin 22 "x 33" / 9 x 13 cm tare da fesa maras sanda ko man shanu. Ajiye gefe.
2. Azuba babban kwanon rufi akan matsakaiciyar wuta kuma ƙara man zaitun. Ƙara albasa yankakken da namomin kaza, sauté na minti 5-6 har sai da taushi. Ƙara tsiran alade, albasa foda, 3/4 teaspoon gishiri, 1/4 teaspoon barkono, da sauran kayan yaji (sage, marjoram, cloves, ja barkono flakes). Ki gauraya sosai ki dafa har sai naman ya yi launin ruwan kasa. Ƙara yankakken alayyafo ko arugula, tumatir da dafa don ƙarin minti 3-4. Zuba cakuda a cikin kwanon burodi da aka shirya.
3. Ƙara ƙwai zuwa babban kwano ko blender. Ƙara sauran teaspoon na gishiri da 1/4 teaspoon na barkono.
4. Mix cakuda kwai da kyau har sai kumfa. Zuba kan kayan lambu da cakuda nama. Gasa na tsawon minti 25-30 har sai gefuna suna launin ruwan zinari kuma an saita tsakiya.

Gina Jiki

• Girman sashi: 1 hidima
• Kalori: 192.
• Fats: 13 g.
• Carbohydrates: 2 g (1 g net).
• Fiber: 1 g.
• Protein: 14 g.

Palabras clave: karin kumallo tsiran alade casserole girke-girke.