Lokacin da kuka fara gajiya da cin ƙwai ɗaya da naman alade don karin kumallo akan abincin ketogenic, waɗannan Keto Avocado Smoked Salmon Toast yakamata ya zama abu na farko da kuka gwada kafin jefa cikin tawul. Ba kamar nau'ikan da kuke gani lokacin gungurawa ta hanyar kafofin watsa labarun ba, wannan yana da ƙarancin ciki net carbsmai arziki a cikin fats masu lafiya kuma yafi na musamman. Wannan zai canza yadda kuke cin karin kumallo kowace rana.
Kuma da ɗan taimako daga kaɗan shirye-shiryen abinci da yin gasa mashaya gurasa keto A farkon mako, ana iya shirya wannan karin kumallo mai daɗi a cikin minti kaɗan kowace safiya. Wannan zai taimake ka ka tsaya kan hanya kuma ya hana ka karkacewa daga shirin. Yana da kyau a ci abinci a tafiya, yana da wadataccen kitse mai kyau don kuzarin jikin ku, yana da yawan fiber don inganta narkewar ku, kuma yana cike da adadin furotin da ya dace don ci gaba da tafiya.
Babban abubuwan da ke cikin wannan girke-girke sun haɗa da:
Qwai Su ne ainihin zaɓi don furotin na safiya, amma suna iya samun saurin gajiya sosai. Maimakon ƙwai da aka dafaffen ƙwai, ƙwan da aka yi da ƙwai, ko ma ƙwai masu rana, haɗa abubuwa da ɗanyen kifi mai kyafaffen da safe. Yana da sauƙi a samu a kowace kasuwa, m, kuma mai kyau tushen furotin mai sauri da sauƙi. Hakanan zaka amfana da sauran abubuwan gina jiki da yake samarwa.
Amfanin salmon da aka kyafaffen:
- Mai wadatuwar lafiyayyen kitse.
- Kyakkyawan tushen furotin.
- Electrolytes da ma'adanai.
#1: omega 3 fatty acid
Kamar kifi mai sabo, kifi mai kyafaffen ya ƙunshi lafiyayyen omega-3 fatty acid DHA da EPA. Irin wannan kitse na iya rage haɗarin kamuwa da ciwon zuciya da bugun jini, ƙara ƙarfin kwakwalwar ku, rage kumburi, kuma yana iya rage haɗarin kamuwa da cutar kansa.
# 2: abun ciki na furotin
Kadan yayi nisa tare da salmon. Ba wai kawai yana da girma a cikin kitse mai lafiya ba, amma ƙaramin 85g / 3oz yana ba da gram 15 na furotin mai inganci. Protein yana da mahimmanci don ingantaccen lafiya da ginshiƙin jikin ku. Protein jikinka yana amfani da shi don taimakawa wajen ginawa da gyara nama, ana amfani dashi don yin hormones, kuma ana buƙatar gina tsoka, kashi, guringuntsi, da fata.
#3: sodium
Ɗaya daga cikin mahimman abubuwan da za a tuna akan abincin ketogenic shine samun isassun electrolytes. Yawancin mutane ana koya musu cewa sodium mara kyau ne, amma yana da mahimmancin ma'adinai wanda jikinka ke buƙatar yin aiki yadda ya kamata. Rashin daidaituwar lantarki kuma shine mafi yawan matsala tsakanin waɗanda ke canzawa zuwa abincin ketogenic. Salmon da aka kyafaffen yana da yawa a cikin sodium, don haka zai iya taimakawa wajen sake cikawa da daidaitawar electrolytes, wanda za ku guje wa alamun keto mura.
Babu sauran hassada na duk waɗannan kyawawan abubuwan toast ɗin avocado akan kafofin watsa labarun. Wannan girke-girke ba kawai kyakkyawa ba ne, amma yana cike da abubuwa masu ban mamaki da yawa. Ba za ku taba tunanin karin kumallo yana da ban sha'awa ba lokacin da kuke da wannan Keto Avocado Smoked Salmon Toast akan tsarin abincin ku na mako.
Keto Avocado Kyafaffen Salmon Toast
- Jimlar lokaci: 5 minutos.
- Ayyuka: 2 yanka.
Sinadaran
- 1 teaspoon man shanu mai ciyawa.
- 2 matsakaici yanka na almond gari burodi.
- 60 g / 2 oz na kifi kyafaffen.
- 1/2 matsakaici avocado.
- 1 kananan kokwamba (yanke cikin bakin ciki yanka ko bakin ciki tube).
- 1 tsunkule na ja barkono flakes.
- 1 tsunkule na gishiri.
- 1 tsunkule na barkono
- 1/4 teaspoon sabo ne dill.
- 1/2 teaspoon na capers (yankakken).
- Cokali 1 na jan albasa, yankakken yankakken.
Umurnai
- A karimci yanka guda biyu na gurasar almond da gasa har sai launin ruwan zinari.
- Ki fitar da avocado a kan kowane yanki na burodin kuma ki murɗa shi da cokali mai yatsa. Yayyafa gishiri da barkono. Ƙara kokwamba da yankakken kifi kifi. Ƙara ɗan ɗanɗano ɗan ɗanɗano na flakes na barkono ja da ƙarin gishiri / barkono. A yi ado da capers, sabon dill, da jan albasa.
Gina Jiki
- Girman sashi: 2 yanka.
- Kalori: 418.
- Fats: 33 g.
- Carbohydrates: 6 g.
- Protein: 22 g.