Ultimate keto bell barkono sanwici girke-girke

Lokacin da kayan lambu zasu iya maye gurbin gurasar burodi, za ku gano sabuwar duniya. Yi tunanin damar da za ku iya samu!

Don sha'awar sha'awar ku, fara da wannan sanwicin barkono mai daɗi.

Ko da kun kasance a kan paleo ko abinci marar yisti, wannan ƙananan sandwich girke-girke yana aiki daidai a cikin abincin ku.

Sai ki debi jajayen barkono ki yanyanka rabi, sai ki kwashe tsakiyar ki cika da kayan da kike so.

Wannan girkin shine:

• Haske
• Lafiyayyan
• Mai gamsarwa.
• Dadi

Manyan sinadaran sune:

• Red barkono.
• Qafaffen nonon turkey.
• Avocado.

Ƙarin ƙarin sinadarai na zaɓi:

• Cuku Mozzarella.
• Basil sabo
• Black barkono.

Fa'idodin Lafiya 3 Wannan Sandwich Pepper

# 1: yana maganin kumburi

Avocado shine babban abincin ketogenic. Wadannan 'ya'yan itatuwa masu dadi, masu kama da kayan lambu suna cike da kayan abinci mai gina jiki kuma tare da yawan kitsen su, suna sa ka ji dadi da gamsuwa.

Amma avocado ba kawai yana ba ku kitse mai tsufa ba. Suna dauke da fats monounsaturated (MUFA). Ba kamar cikakken kitse ba, waɗanda ke da sauƙin haɗawa a cikin abincin ku, MUFA sun dan fi wahalar zuwa.

Kuma ga wanda ke cin abinci mai yawan kitse, samun ma'auni mai kyau na MUFA, PUFA, da cikakken kitse yana da mahimmanci.

Ɗayan mafi kyawun fa'idodin MUFAs shine aikin su na rigakafin kumburi. Kumburi shine mabuɗin haɗari ga cututtukan zuciya, wanda ke sa furotin mai kumburin biomarker C-reactive na matuƙar mahimmanci idan kuna bin haɗarin ku na cututtukan zuciya.

A cikin wani binciken da aka gudanar tare da jama'ar Japan, masu bincike sun gano cewa yawancin abincin MUFA yana da alaƙa da matakan furotin C-reactive. Ma'ana, yawan kitsen MUFA da suke cinyewa, yana rage alamun kumburin su ( ¹ ).

# 2: Yana da wadatar bitamin C

Ɗayan matsakaiciyar barkono mai kararrawa yana da 156 MG na bitamin C, tare da RDA na bitamin C tsakanin 90 da 75 MG. Ma'ana idan kun ci matsakaiciyar barkono ja, kuna samun 175% na bitamin C a rana. Wannan bayanan yana gaya muku game da yawan abubuwan gina jiki ( ² ).

Vitamin C yana yin ayyuka iri-iri a jikin ku. Yana aiki azaman antioxidant, yana tallafawa lafiyar matrix ɗin ku da collagen, yana da mahimmanci ga lafiyar zuciya, kuma yana haɓaka tsarin garkuwar ku ( ³ ).

Wasu nazarin dabbobi ma suna goyan bayan cinye manyan allurai na bitamin C a matsayin yuwuwar jiyya ga wasu nau'ikan ciwon daji (cancer). ⁴ ).

Ayyukan antioxidant na bitamin C mai yiwuwa yana ba ku fa'idodin kiwon lafiya da yawa. A matsayin antioxidant, wannan bitamin mai narkewa da ruwa zai iya tallafawa tsarin garkuwar jikin ku kuma ya kare kwayoyin ku daga lalacewa.

Nazarin yawan jama'a ya nuna cewa mutanen da ke cinye yawan adadin bitamin C suna da ƙarancin haɗarin cututtukan da yawa na yau da kullun kamar ciwon daji, cututtukan zuciya da cututtukan neurodegenerative. ⁵ ).

# 3: antioxidant ne

Tare da aikin antioxidant na bitamin C, alayyafo kuma yana ba da tushen kariya mai ƙarfi daga damuwa mai ƙarfi.

Jinsunan oxygen mai amsawa (ROS) suna son yin ɓarna akan sel ɗin ku, kuma manufa ɗaya, musamman, ita ce DNA ɗin ku. A cikin karamin binciken, mahalarta takwas sun cinye alayyafo a cikin kwanaki 16, yayin da masu bincike suka kimanta zaman lafiyar DNA a cikin kwayoyin tsarin rigakafi.

Sakamakon ya nuna cewa matsakaicin amfani da alayyafo yana da tasirin kariya daga lalacewar DNA. Mahalarta kuma sun sami ƙarin matakan folic acid (bitamin da aka samu a cikin alayyahu).

Masu binciken sun lura cewa binciken da aka yi a baya sun gano cewa folic acid na iya hana lalacewar oxidative ga DNA, wanda zai iya zama abin da ya faru a wannan yanayin ( ⁶ ).

Sanwici barkono barkono

Wani lokaci, a matsayin keto dieter, dole ne ka yi tunani a waje da akwatin kadan.

Kana so shinkafa? Ku ci farin kabeji.

Kuna son noodles? Ku ci zucchini.

Kuna son sanwici? Sauya barkono kararrawa da burodi.

Rayuwa ba ta da daɗi lokacin da kuka san yadda ake amfani da duniyar shuka don gamsar da sha'awar ku.

Kuna iya yin wannan sanwicin don abincin rana ko, idan kuna da baƙi, yanke shi cikin kwata a matsayin appetizer.

Sanwici barkono barkono

Wannan sanwicin barkono mai kararrawa yana aiki don cin abinci na keto, da kuma abincin paleo da abincin da ba shi da alkama. Jan bell barkono yana da ɗanɗano kuma mai daɗi, kuma lokacin shiri shine kawai mintuna biyar.

• Jimlar lokaci: 5 minutos.
• Ayyuka: 1 sanwici

Sinadaran

• 1 barkono barkono, a yanka a cikin rabi (ba tare da kara ko tsaba ba).
• 2 yanka na kyafaffen nono turkey.
• ¼ avocado, yankakken.
• ¼ kofin sprouts.
• ½ kofin alayyahu.
• 30 g / 1 ounce raw cheddar cuku.
• ½ cokali na dutsen mustard.
• ¼ tablespoon ketogenic mayonnaise.

Umurnai

1. Yi amfani da rabin barkono mai kararrawa a matsayin "gurasa" kuma ƙara gurasar sanwici a tsakanin su.

Gina Jiki

• Girman sashi: 1 sanwici
• Kalori: 199.
• Fats: 20,1 g.
• Carbohydrates: 10,8 g (net 4,9 g).
• Fiber: 5,9 g.
• Sunadarai: 20,6 g.

Palabras clave: barkono barkono sanwici.