Keto Chili lemun tsami Tuna Salatin Recipe

Salatin Tuna na gargajiya ya riga ya zama abincin keto tare da sassauƙan sinadaransa na tuna gwangwani da mayonnaise, a duk lokacin da ketogenic mayonnaise, A bayyane. Amma wannan salatin zai iya zama mai ban sha'awa bayan ɗan lokaci idan ba ku canza shi ba. Wannan girke-girke yana ɗaukar salatin tuna keto zuwa wani matakin tare da kayan abinci masu daɗi ciki har da kayan yaji kamar lemun tsami da barkono, Dijon mustard, da seleri crunchy.

Ba lallai ne ku sake daidaitawa don mayonnaise iri ɗaya da tuna tuna gwangwani ba tare da ƙarawa da yawa don yin ban sha'awa ba. Wannan girke-girke yana kawo ɗanɗano mai yaji don haɓaka shirin abincin keto ɗin ku.

Madadin Keto Tuna Salad Ideas

Jefa cokali ɗaya na wannan salatin tuna a kan koren salatin da aka yi ado da vinegar da man zaitun don abincin rana mai ƙarancin carb mai daɗi. Ko kuma canza shi zuwa latas da tuna rolls. Yi tsomawa, ta yin amfani da yankakken tsinken tsami don tsoma ciki da ci. Kaya rabin avocado tare da ɗigon salati mai karimci don cikakkiyar bam ɗin keto mai. Don abun ciye-ciye ko abincin rana don tafiya, cika rabin barkono mai kararrawa tare da wannan keto tuna salad kuma ku ji daɗinsa azaman sanwici buɗe.

Baya ga darajar sinadirai masu girma da kuma dandano mai kyau, abin da ke da kyau game da wannan girke-girke shine nau'insa. Idan ba ku son tuna amma kuna sha'awar abubuwan dandano a cikin wannan girke-girke, har yanzu kuna iya gwada shi.

Gwada shi tare da ƙwai masu tafasa don salatin kwai mai dadi. Ko kuma a maimakon haka, musanya gwangwani na tuna don gwangwanin kifi na daji. Ko kuma ƙara kaza: Sayi kajin rotisserie daga kantin sayar da, kuma ku ji dadin naman da ya fi duhu (cinya da cinya) tare da kayan lambu don abincin rana ko abincin dare kuma yi amfani da ragowar nono don ƙara don yin salatin kaza na keto lemun tsami. Yiwuwar kusan ba su da iyaka.

Keto tuna salad sinadaran

• Farar tuna gwangwani.
• Mayonnaise (hujja wannan keto mayonnaise girke-girke).
• Seleri.
• Chili kayan yaji.
• Lima.

Tuna kifi ne mai yawan gaske. Naman yana da taushi idan an dafa shi ko kuma a ci shi danye don sushi, amma yana da ƙarfi don riƙe siffarsa idan an adana shi a cikin gwangwani. Tuna gwangwani abu ne mai šaukuwa, mai sauƙin aiki tare, kuma yana ba da ƙayyadaddun furotin a cikin jita-jita daban-daban, har ma da wannan girke-girke na keto tuna mai daɗi.

Sicilians da kudancin Italiya suna jin daɗin tuna cushe a cikin man zaitun akan jan miya a cikin jita-jita da yawa. Musanya taliya da zoodles o konjac noodles, kuma za ku iya jin daɗin bikin keto na Italiyanci.

Tuna casserole sanannen abinci ne kuma mai daɗi. Tsallake gurasar gurasa ko maye gurbin su da garin almond, kuma amfani da keto cream na miyan naman kaza don canza wannan classic zuwa abincin dare na keto.

Fa'idodin Cin Tuna 3 Lafiya

Akwai wadatattun fa'idodin kiwon lafiya waɗanda zaku iya samu daga tuna. Abu na daya, tuna yana dauke da sinadarin omega-3 fatty acid, wadanda suke da amfani ga lafiyar zuciya. Hakanan suna taimakawa hana kumburi da haɓaka samar da leptin a cikin masu kiba, hormone da jikin ku ke samarwa don nuna cewa kun gamsu da abincin ku ( ¹ ) ( ² ) ( ³ ) ( ⁴ ).

Tuna yana cike da ma'adanai waɗanda ke taimakawa haɓaka garkuwar jikin ku ( ⁵ ). Abinci ne mai ƙarancin kalori wanda zai iya taimaka muku a cikin ƙoƙarin rasa nauyi. Wannan salatin tuna, wanda aka ci tare da keto mayonnaise a cikin wannan girke-girke mai sauƙi mai sauƙi, zai ƙara yawan kitsen mai na ku tsarin abinci na yau da kullun na ketogenic. Kuna iya jin daɗin wannan abinci mai daɗi ba tare da tsoron cewa zai fitar da ku daga ketosis ba.

# 1: Yana goyan bayan lafiyar zuciya

Ɗaya daga cikin fa'idodin kiwon lafiya na tuna yana ba da gudummawa ga ingantaccen lafiyar zuciya. Omega-3 fatty acids suna da lafiya sosai ga zuciyar ku. Gwaje-gwaje na asibiti sun nuna alaƙa tsakanin isassun abincin omega-3 da raguwa a cikin arrhythmias na zuciya, matakan triglyceride, hawan jini, da tarawar platelet. ⁶ ). Tarin platelet zai iya haifar da toshewar tsarin jijiyoyin jini wanda zai iya haifar da bugun zuciya ko bugun jini.

Tuna gwangwani yana da abun ciki na omega-3 na kusan 200mg zuwa 800mg, ya danganta da nau'in tuna ( ⁷ ). Albacore tuna da bluefin tuna suna da mafi girman abun ciki na omega-3, sai skipjack da yellowfin (biyu) ⁸ ). Ƙara tuna a cikin abincinku hanya ce mai kyau don ƙara yawan ci na omega-3 fatty acids da inganta lafiyar zuciya na zuciya.

# 2: Yana da tushen ma'adanai masu amfani

Tuna yana da kyakkyawan tushen phosphorus, potassium, da selenium, waɗanda duk ma'adanai ne masu ƙarfi na antioxidant. ⁹ ). Wadannan mahadi suna taimakawa rage danniya na oxidative da kuma lalacewa mai lalacewa a cikin jikin ku.

Phosphorous yana da mahimmanci a cikin samar da kasusuwa masu lafiya, hormones, da enzymes, masu mahimmanci ga lafiya mai kyau. Hakanan yana taimakawa kiyaye parathyroid lafiya kuma yana kiyaye ma'aunin electrolyte a cikin kwanciyar hankali na jini ( ¹⁰ ).

Potassium yana da mahimmanci don aikin koda, aikin tsoka mai kyau, kiyaye karfin jini, da daidaita sodium a cikin jini. Rashin ƙarancin potassium, wanda kuma ake kira hypokalemia, zai iya haifar da gajiya, raunin tsoka, ciwon tsoka, da gurɓataccen hanji. Shanyewar hanji na iya haifar da kumburin ciki, maƙarƙashiya, da ciwon ciki ( ¹¹ ).

Selenium yana taimakawa wajen haɓaka rigakafi, gami da kare nauyin ƙwayar cuta a cikin masu cutar HIV. Hakanan an nuna shi a cikin binciken don samun kaddarorin anticancer, da kuma taimakawa wajen haɓaka ƙimar maniyyi lafiya da haɓaka aikin thyroid lafiya. ¹² ).

# 3: ƙara rage nauyi

Abubuwan da ke cikin omega-3 fatty acid a cikin tuna na iya taimakawa wajen haɓaka ƙoƙarin rasa nauyi. Wannan shi ne saboda akwai ƙaƙƙarfan haɗin gwiwa tsakanin omega-3s da samar da leptin na hormone a cikin jikin mutum. ¹³ ).

Leptin shine ainihin hormone don ingantaccen metabolism. Yana taimakawa wajen daidaita yunwa ta hanyar aika sigina zuwa kwakwalwa daga tsarin narkewar abinci cewa kun cika kuma kun gamsu. An nuna juriya na Leptin don haifar da wahalar asarar nauyi a cikin marasa lafiya masu kiba ( ¹⁴ ). Ta hanyar ƙara yawan abincin ku na omega-3, za ku iya taimakawa wajen rage haɗarin juriya na leptin da riba maras so.

Gargaɗi: Daidaita yawan cin tuna

Tuna shine furotin mai aminci mai ban mamaki idan kun kasance akan abincin ketogenic. Shi ne cikakken tushe ga daban-daban keto girke-girke. Amma ba abin da ya kamata ku ci da yawa ba.

Saboda abun ciki na mercury, ba abu ne mai kyau a ci tuna kowace rana ba. Mercury yana cikin tuna saboda yana bioaccumulates a cikin sarkar abinci a cikin teku. ¹⁵ ).

A wasu kalmomi, ba ya ɓacewa daga tsarin bayan lokaci. Akasin haka, yawan kifin da ke ɗauke da mercury da tuna ke cinyewa, yawan mercury zai kasance a cikin naman tuna. Yayin da FDA ta ba da shawarar cin abinci 2-3 na kifi a mako guda, kuma ta ba da shawarar cewa ɗaya daga cikin waɗancan abincin ya zama tuna. ¹⁶ ).

Keto hot lemun tsami salad salad

Wartsake abubuwan dandanon ku ta hanyar sanya ɗanɗano mai ɗanɗano mai ɗanɗano akan girke-girke na gargajiya na gargajiya tare da wannan salatin Tuna na Keto Chili Lime mai daɗi.

• Lokacin Shiri: 5 minutos.
• Lokacin dafa abinci: Babu
• Jimlar lokaci: 5 minutos.
• Ayyuka: 1 kofin.
• Category: Kifin Abinci
• Kayan abinci: Ba'amurke

Sinadaran

• 1/3 kofin keto mayonnaise.
• 1 tablespoon na lemun tsami ruwan 'ya'yan itace.
• 1/4 teaspoon gishiri
• 1/8 teaspoon barkono.
• 1 teaspoon Tajin Chili Lime Seasoning.
• 1 stalk na matsakaici seleri (finely yankakken).
• Cokali 2 na jan albasa (yankakken yankakken).
• 2 kofuna na romaine letas (yankakken).
• 140 g / 5 oz gwangwani tuna.
• Zabin: yankakken kore chives, black barkono, lemun tsami ruwan 'ya'yan itace.

Umurnai

1. Ƙara keto mayonnaise, ruwan 'ya'yan lemun tsami, gishiri, barkono, da kayan yaji a cikin kwano mai matsakaici. Dama da kyau har sai da santsi.
2. Ƙara kayan lambu da tuna a cikin kwano da motsawa don shafe komai. Ku bauta wa tare da seleri, kokwamba ko a kan gado na ganye.

Gina Jiki

• Girman sashi: ½ kofin.
• Kalori: 406.
• Fats: 37 g.
• Carbohydrates: Carbohydrates Net: 1 g.
• Protein: 17 g.

Palabras clave: keto chili lemun tsami salad.