Keto karin kumallo casserole girke-girke tare da naman alade, kwai da cuku

Wannan sauki keto karin kumallo casserole tare da naman alade, kwai, da cuku yana gab da canza yadda kuke abincin rana prep. Ba wai kawai kuna buƙatar ƙaramin sinadarai ba, suna ɗauke da net carbs 2 kawai a kowane hidima, kuma yana adana daidai a cikin firjin ku.

Jimlar lokacin girki bai wuce awa ɗaya ba kuma kuna iya yin wani abu yayin yin burodi. Mafi kyau duk da haka, jimlar lokacin ya haɗa da lokacin dafa abinci na naman alade, don haka ba a buƙatar ƙarin lokaci ba.

A cikin kwanakin mako mai cike da aiki, zaku iya dafa wannan girke-girke na keto tare da ɗan ƙaramin lokacin shiri. Yi ƙididdige girman tukunyar dafaffen kafin ya zama girman rabon da za ku ci kuma hakan zai sauƙaƙa ɗaukar sashin kafin ku fita ƙofar don fara ranar. Samun zaɓi mai sauri da dacewa kowace safiya yana tafiya mai nisa lokacin da kuke farawa akan abincin keto.

Jin kyauta don keɓance wannan keto karin kumallo casserole ta ƙara wasu naku kayan lambu masu ƙarancin carb da aka fi so kamar barkono barkono ko broccoli ban da kore chives. Hakanan zaka iya gwada ƙara avocado ko zucchini, wanda shine babban hanya don samun fiber na abinci da ƙarin kayan abinci. Kada ku ji tsoron haɗa abubuwa da gwada wasu cuku, ko maye gurbin naman alade ko tsiran alade don naman alade don karin kumallo.

Baya ga kasancewa mai sauƙin yi, wannan keto abincin karin kumallo ba shi da alkama, mara waken soya, kuma marar sukari. Amma kuna iya yin mamakin ko cuku yana da kyau. Ci gaba da karantawa don gano dalilin da yasa wannan girke-girke ke aiki, kuma ku shirya don jin daɗin farawa lafiya zuwa ranar ku ta hanyar ketogenic.

Za a iya cin cuku a kan abincin keto?

Wannan tambaya ce gama gari kuma amsar ita ce "ya dogara." Akwai rudani da yawa game da kayayyakin kiwo. Duk da yake ƙananan lactose, samfuran kiwo masu ƙima suna karɓa akan abincin keto, ƙananan kayan kiwo ba su da.

Me yasa? Domin gabaɗaya sun ƙunshi carbohydrates da yawa fiye da nau'ikan mai-fat.

Shekaru da yawa, ana ɗaukar kitse mai ƙoshin lafiya yana cutar da lafiyar zuciya, wanda shine dalilin da ya sa wasu ƙungiyoyin kiwon lafiya suka fara ba da shawarar cin ƙarancin kitsen mai. ¹ ). Koyaya, binciken da aka yi kwanan nan ya karyata wannan ra'ayi kuma bai nuna wata muhimmiyar alaƙa tsakanin cikakken mai da haɗarin cututtukan zuciya ba. Ya zama cewa hada da lafiyayyen kitse a cikin abincin ku yana da fa'idodin kiwon lafiya da yawa ( ² ).

Lokacin siyayya don kayan abinci na wannan girke-girke na keto, tabbatar da siya Kirim mai tsami tare da cikakken mai da kirim mai nauyi mai nauyi. Ba wai kawai cuku ba ne kuke buƙatar sa ido kan abubuwan da ke cikin mai.

Ka tuna cewa mai man fetur ne don haka idan kana so ka yi amfani da duk kitsen da ke cikin cuku, yana da mahimmanci don zaɓar mai mai inganci ( ³ ). Zai fi kyau a guje wa yoghurt mai ƙarancin kitse da grated cuku, da kuma samfuran da aka yi da madara mai ƙima, 1% ko 2%.

Cuku shine ɗayan mafi yawan abinci na yau da kullun waɗanda mutane da yawa ke damuwa da su yayin la'akari da canzawa zuwa salon keto ko wasu abinci mara ƙarancin carb. Amma duk abin da za ku damu shine dogara da cuku sosai a matsayin tushen abinci. Kuma ba shakka, guje wa kiwo gaba ɗaya idan kuna da rashin lafiyar kiwo ko hankali.

Amfanin cuku cheddar ga lafiya

Wataƙila ba za ku yi tunanin cukuwar cheddar a matsayin abincin lafiya ba, amma ku dubi bayanin sinadirai a ƙasa. Akwai fa'idodin kiwon lafiya da yawa godiya ga yawan abubuwan gina jiki.

Babban abun ciki na alli da bitamin D

Wadannan ma'adanai masu mahimmanci zasu iya taimakawa wajen kare jikinka daga cututtuka na yau da kullum kamar ciwon sukari, cututtukan zuciya, hawan jini, da sauran cututtuka na zuciya da jijiyoyin jini ( ⁴ ).

Vitamin D yana taimaka wa jikin ku ya sha sinadarin calcium da kuke buƙata don ginawa da ƙarfafa ƙasusuwan ku, da kuma tallafawa tsokoki, jijiyoyi, da zuciya. Karancin Calcium na iya haifar da osteoporosis, ciwo na yau da kullum, musamman a tsakanin manya da suka haura 50 (XNUMX). ⁵ ).

Lafiyar hakori.

Calcium da bitamin D suma suna inganta lafiyar hakori ta hanyar tallafawa hakora da hakora. Yawancin manya ba su wadatar da ko ɗaya daga cikinsu ( ⁶ ), don haka yana da mahimmanci don tabbatar da cewa kuna samun isasshen abinci kamar kayan kiwo gaba ɗaya ( ⁷ ).

Yana cike da bitamin A

Vitamin A, wanda jiki ke canzawa daga beta-carotene, yana da mahimmanci don inganta lafiyar ido. Yana da maganin antioxidant wanda zai iya hana bushewar idanu da makanta na dare kuma an nuna shi don kare kariya daga asarar hangen nesa da cututtukan ido masu alaka da shekaru ke haifarwa ( ⁸ ).

Ya ƙunshi zinc

Zinc shine ma'adinai mai mahimmanci mai mahimmanci wanda kuke buƙata a cikin ƙananan kuɗi kowace rana. Yana goyan bayan girma da haɓaka da kuma aikin kwakwalwa. Hakanan yana haɓaka tsarin garkuwar jikin ku, yana taimakawa tare da aikin hormonal, kuma yana taimakawa tsarin haihuwa.

Yana aiki azaman wakili na anti-mai kumburi, wanda zai iya taimakawa kariya daga cututtuka na yau da kullun kamar cututtukan zuciya ( ⁹ ). Lokacin da kuke da ƙarancin zinc, kuna iya jin gajiya koyaushe ko yin rashin lafiya akai-akai.

Yana goyan bayan lafiyar jini

Yawancin sinadirai masu kiyaye jini, ƙasusuwa, da tsokoki lafiya ana samun su a cikin cukuwar cheddar. Musamman, bitamin B6, E, da K suna tallafawa lafiyar jini ta hanyoyi da yawa. Vitamins B6 da E suna taimakawa jiki ya samar da jajayen kwayoyin jini, kuma idan ba tare da bitamin K ba, jinin ba ya toshewa ( ¹⁰ ).

Yana inganta rigakafi

Probiotics, ƙwayoyin cuta masu rai waɗanda ke kula da ma'auni lafiya na ƙwayoyin cuta a cikin hanjin ku, suna da mahimmanci don haɓaka tsarin rigakafi. Ba duk cuku ba ne tushen tushen probiotics, amma cheddar yana ɗaya daga cikinsu ( ¹¹ ). Abubuwan da ke cikin bitamin D kuma suna tallafawa aikin tsarin rigakafi lafiya.

Yana ba da kariya daga lalacewa mai tsattsauran ra'ayi

Masu ba da izini na iya zama cutarwa ga jiki saboda suna lalata DNA, membranes cell, da kitsen da aka adana a cikin tasoshin jini. Wannan lalacewa yana da tasirin tsufa akan jiki da tunani ( ¹² ). Hanya mafi kyau don hana lalacewar radical kyauta ita ce cin abinci mai arziki a cikin antioxidants da bitamin kamar cuku cheddar.

Ya ƙunshi cikakken furotin

A 28 g / 1 oz hidima na cuku cheddar ya ƙunshi gram 7 na cikakken furotin. Protein ba wai kawai ya cika ku ba kuma yana sa ku koshi cikin yini, yana kuma ginawa da gyara nama, kuma yana da mahimmanci ga tsokoki masu lafiya, guringuntsi, da fata ( ¹³ ).

Cikakken karin kumallo mara nauyi

Hada cuku cheddar tare da naman alade, qwai da kirim mai kitse, tabbas za ku sami karin kumallo na keto mai daɗi tare da gram 38 na jimillar kitse, gram 43 na furotin, da gram 2 na net carbs kowace hidima.

Wannan keto karin kumallo casserole yana da sauƙin yin kuma yana buƙatar ƴan sinadirai kaɗan, kuma za ku sami ragowar kwanaki. Kawai ajiye shi a cikin firiji a cikin mako.

Idan kuna da wasu ƙarin mintuna ko kuna son jin daɗin abincin shiru, zaku iya shirya wasu girke-girke na brunch kamar su Farin kabeji "soyayyen" o keto pancakes yayin dafa wannan girke-girke na casserole.

Hakanan zaka iya shirya wasu Keto Chocolate Chip Muffins don abun ciye-ciye ko lokacin shayi idan kuna son jin daɗin duk waɗannan abubuwan daɗin daɗi. Maganar ƙasa ita ce wannan girke-girke mai dadi yana tafiya da kyau tare da kusan komai. .

Keto karin kumallo casserole tare da naman alade, kwai da cuku

Yi shirye-shiryen abinci cikin sauƙi tare da wannan keto mai sauƙi casserole. Wannan girke-girke mai dadi zai ba ku mako guda na karin kumallo maras nauyi ba tare da ƙoƙari sosai da safe ba.

• Lokacin Shiri: 15 minutos.
• Lokacin dafa abinci: 35 minutos.
• Jimlar lokaci: 50 minutos.
• Ayyuka: 8.
• Category: Karin kumallo.
• Kayan abinci: Birtaniya.

Sinadaran

• 6 yanka na naman alade.
• 12 manyan ƙwai.
• 115 g / 4 oz kirim mai tsami.
• 115g / 4oz nauyi kirim mai tsami.
• Gishiri da barkono ku dandana.
• Avocado mai fesa don dafa abinci.
• 285g / 10 oz grated cuku cheddar.
• 1/3 kofin kore albasa, yankakken (na zaɓi zaɓi).

Umurnai

1. Yi preheat tanda zuwa 180ºC / 350ºF.
2. Dafa naman alade a cikin kicin. Da zarar an gama kuma a sanyaya, sai a murƙushe shi cikin guda masu girman cizo.
3. Fasa ƙwai a cikin babban kwano. Ki zuba kirim mai tsami, kirim mai nauyi mai nauyi, gishiri da barkono a hade tare da mahaɗin hannu ko a cikin blender har sai an hade sosai.
4. Fesa 22x33-inch / 9 x 13 cm / kwanon rufi tare da fesa mai avocado. Sama tare da cuku cheddar guda ɗaya.
5. A kan cuku, zuba cakuda kwai, sa'an nan kuma saman tare da naman alade crumbled.
6. Gasa na minti 35, duba bayan minti 30. Cire daga tanda da zarar gefuna na casserole sun zama launin ruwan zinari.
7. Bari sanyi kafin yankewa da yin hidima. Ado da chives.

Gina Jiki

• Girman sashi: 1.
• Kalori: 437.
• Fat: 38 g.
• Cikakkun kitse: 17 g.
• Carbohydrates: 2 g.
• Sunadarai: 43 g.

Palabras clave: karin kumallo casserole tare da naman alade, kwai da cuku.