Keto avocado cushe qwai girke-girke

Menene da qwai cikawa da ke sa su dadi sosai?

Wannan girke-girken kwai mai cushe yana zuwa wani matakin ta ƙara ɗaya daga cikin mahimman abubuwan keto: avocado. Idan kun yi tunanin mayonnaise ya sanya ƙwai ɗinku mai tsami, ba za ku yi imani da yadda wadatar bakin waɗannan ƙwai ba za su kasance ba bayan ƙara avocado.

Tare da lokacin shiri na mintuna 10 kawai, waɗannan ƙananan-carb, masu cin abinci marasa amfani da alkama sune cikakkiyar ƙari lokacin da kuke son burgewa amma ba sa son kunna tanda. Wanene yake da lokacin hakan?

Babban sinadaran da ke cikin waɗannan ƙwai da aka cusa ketogenic sune:

• Qwai.
• Avocado.
• Albasa.

Ƙarin ƙarin sinadarai na zaɓi:

• Chilli foda.
• barkono Cayenne.
• Zafi miya.

Amfanin kiwon lafiya 3 na avocado cushe kwai

# 1: inganta lafiyar zuciya

Rashin iskar oxygen da LDL cholesterol shine ɗayan manyan matakai na ci gaban cututtukan zuciya. Tsayawa ƙarancin kumburi da ƙarancin ƙarancin iskar oxygen abu ne muhimmai guda biyu na wasan wasa na lafiyar zuciya.

Qwai sun ƙunshi lutein da zeaxanthin, nau'ikan phytonutrients guda biyu waɗanda ke da kyau ga lafiyar zuciya da hana cututtukan zuciya. Lutein, wani fili na antioxidant, musamman yana taimakawa wajen daidaita HDL (high-density lipoproteins) da LDL (ƙananan lipoproteins masu yawa) kuma yana iya taimakawa wajen kare zuciyar ku ta hanyar kare LDL daga iskar shaka. ¹ ).

Hakanan phospholipids a cikin ƙwai na iya samun tasirin kariya akan zuciya. Gwaje-gwaje na preclinical sun nuna cewa kwai phospholipids na iya taimakawa wajen kwantar da kumburi da daidaita ƙwayar cholesterol, wanda hakan na iya kare ku daga cututtukan zuciya. ² ).

#2: inganta lafiyar hanji

Wani sinadari mai ban sha'awa wanda qwai ya ƙunshi da yawa shine glycine. Glycine amino acid ne wanda, bisa ga binciken, yana da alaƙa kai tsaye da rage kumburin hanji da haɗarin cututtuka irin su colitis. ³ ).

A cikin nazarin dabba, glycine supplementation ya rage yawan sinadarai masu kumburi da kuma kawar da zawo, cututtuka, da sauye-sauye masu kumburi a cikin gut. Wadannan tasirin suna haifar da masu bincike don yanke shawarar cewa glycine na iya zama abinci mai amfani ga waɗanda ke da IBD (cututtukan hanji mai zafi) ( ⁴ ).

# 3: tallafawa asarar nauyi

An ɗora qwai da furotin; a gaskiya, akwai kusan gram 6 na furotin a cikin kowane kwai. Wannan yawan yawan furotin yana taimakawa gamsar da sha'awar jikin ku ta hanyar da sauran abinci ba za su iya ba. Bincike ya nuna cewa cin abinci mai wadata a cikin furotin zai iya taimakawa inganta asarar nauyi da kuma yaƙar kiba ta hanyar yin aiki a kan satiety hormones da kuma taimaka muku ƙara yawan kuzarin ku. ⁵ ).

Bugu da ƙari, lutein da aka samo a cikin ƙwai yana da alaƙa da ingantaccen aikin jiki, mahimmin sashi a cikin asarar nauyi ( ⁶ ).

Ruwan 'ya'yan itace na lemun tsami Hakanan zai iya ba da gudummawa ga burin asarar nauyi. Tare da ɗanɗanon citrus ɗin sa, yana iya zama kyakkyawan madadin don haɗawa cikin abincinku maimakon sukari haifar da kiba. Bugu da ƙari, bincike ya nuna cewa lemun tsami na iya samun ikon halitta don tayar da asarar nauyi ( ⁷ ).

Avocado Cushe Kwai

Tattara duk kayan aikin ku, shirya ƙwai kuma shirya don yin sandwich mai daɗi da cikawa.

Da zarar kin bar ƙwayen da aka tafasa su yi sanyi, ɗauki matsakaicin kwano, yankan allo, da wuƙa. Yi amfani da wuka don yanke ƙwai a cikin tsayin tsayi. Cire yolks daga kwan kuma ajiye su a cikin kwano.

A zuba avocado, jan albasa, ruwan lemun tsami, coriander, gishiri, da barkono baƙar fata a cikin kwano tare da yolks kwai. Ɗauki cokali mai yatsa kuma a datse komai har sai an hade sosai.

Yanzu, sai ki dauko yankakken farin kwai, ki saka su a cikin kwano, sai ki cika kowane farin kwai da gwaiwar kwai da hadin avocado, sai ki gama kowanne da dan kankanin paprika da kuma danyen coriander kadan.

Avocado Cushe Kwai

Wadannan Avocado Deviled Eggs suna da sauri don yin kuma suna da fa'idodin kiwon lafiya da yawa suna sanya sabon juzu'i akan abincin Amurka na gargajiya wanda duka dangi zasu ji daɗi.

• Jimlar lokaci: 10 minutos.
• Ayyuka: Guda 12.

Sinadaran

• 6 manya, dafaffen ƙwai.
• 1 manyan avocado cikakke.
• 1 tablespoon na lemun tsami ruwan 'ya'yan itace ko lemun tsami ruwan 'ya'yan itace.
• 1 tablespoon na ja albasa finely yankakken.
• 2 tablespoons finely yankakken coriander.
• 1/4 teaspoon gishiri kosher ko gishiri.
• 1/4 teaspoon na barkono barkono.
• 1/4 teaspoon kyafaffen paprika ko paprika na yau da kullum.

Umurnai

1. Yanke ƙwai tsawon tsayi, cire yolks kuma ajiye ƙwai.
2. A zuba yolks, avocado, jan albasa, ruwan lemo, cilantro, gishiri, da barkono a cikin karamin kwano. Mash da motsawa sosai don haɗuwa.
3. Sanya rabin farar kwai a cikin babban kwano. Cika rabin kwai tare da avocado da cakuda kwai. Idan kuna da jakar bututu, wannan na iya sanya tsarin ya zama ɗan santsi. Yi ado da tsunkule na paprika da karin coriander idan an so.

Gina Jiki

• Girman sashi: 1 yanki (½ kwai).
• Kalori: 56.
• Fats: 4 g.
• Carbohydrates: 1 g.
• Fiber: 1 g.
• Protein: 3 g.

Palabras clave: avocado cushe qwai.