Low Carb Slow Cooker Keto Gasasshen girke-girke

Neman zafi, cike abinci don kiyaye ku da ƙarfi yayin watannin sanyi? To, kun zo wurin da ya dace don nemo su. Wannan girke-girke gasasshen keto shine fare mai kyau ga duk wanda ke son abinci mai gamsarwa da ta'aziyya akan rage cin abinci mai ƙarancin carb.

Abinci ne mai daɗi da cikawa, cikakke don yin gaba da jin daɗi duk tsawon mako. Hakanan yana da lafiya sosai kuma yana cike da abubuwan gina jiki don kiyaye mura ko mura a cikin watannin hunturu.

Za'a iya yin wannan ƙaramin ɗan ƙaramin jita-jita a cikin mai girki a hankali ko tukunyar gaggawa, tare da umarnin kowace hanya a ƙasa. Haɗa shi tare da abincin gefen ƙaramin-carb da kuka fi so don ta'aziyya, ɗanɗano, abincin ketogenic.

Yadda ake yin barbecue keto

Amfani da jinkirin mai dafa abinci yana sa wannan girkin ya zama mai sauƙin shiryawa. Abin da kawai za ku yi shi ne hada dukkan abubuwan da ke cikin jinkirin girkin ku, saita kan zafi kadan, sannan ku bar gasassun ya dafa da kansa na kimanin sa'o'i takwas.

A madadin, zaku iya amfani da tukunyar tukunyar matsa lamba ko tukunyar gaggawa don hanzarta aiwatar da aiki. Tare da tukunyar matsi, lokacin dafa abinci yana raguwa daga sa'o'i takwas zuwa ƙasa da sa'a daya da rabi. Kawai hada dukkan kayan aikin ku a cikin tukunya kuma sanya matsin lamba akan zafi mai zafi. Kuna iya "saitin kuma manta" yayin da injin yayi muku duk aikin.

Sinadaran don yin jinkirin mai dafa keto gasa

Babban sinadaran da ke cikin wannan girke-girke mai ƙarancin carb sun haɗa da:

• Naman marakin ciyawa.
• Kashi broth.
• Man shanu mai ciyawa.
• Seleri.
• Turnips.
• Yaren mutanen Sweden.
• Albasa.

Hakanan kuna iya so kuyi hidimar gasasshen nan tare da gefen Mashed farin kabeji, madadin ketogenic ga dankalin turawa, ko low carb farin kabeji macaroni da cuku. Tabbas, zaku iya amfani da kowane girke-girke daga gefen jita-jita ta'aziyya don raka wannan barbecue.

Slow Mai dafa abinci Keto Gasa Tambayoyin da ake yawan yi

Idan wannan shine karon farko da kuke yin gasasshen gasa mai ƙarancin carb, kuna iya samun ƴan tambayoyi. Waɗannan shawarwari da dabaru za su taimaka muku yin wannan abincin cikin nasara.

• Wane irin broth ya kamata a yi amfani da shi? Kashi broth shine mafi dadi kuma mafi gina jiki, don haka ana bada shawarar. Kuna iya duba wannan girke-girke daga kaza kashi broth ko kuma a yi amfani da kashin maraƙi don canza shi zuwa ruwan nama.
• Shin za a iya sauya wani kayan lambu a cikin wannan girke-girke? Tabbas zaka iya. Kodayake ana amfani da rutabagas, turnips, da seleri, zaka iya amfani da kowane kayan lambu maras nauyi kamar radishes, tushen seleri, namomin kaza, ko albasa.
• Za a iya yin wannan girke-girke ba tare da kiwo ba? Ee. Kuna iya maye gurbin man shanu a cikin wannan girke-girke na man zaitun, man avocado, ko man kwakwa.
• Za a iya yin wannan gasa mai jinkirin mai dafa a cikin tanda Yaren mutanen Holland? Ee, zaku iya amfani da tanda Yaren mutanen Holland, amma zai buƙaci ƙarin iko. Har ila yau, zai shafi lokacin dafa abinci wanda zai bambanta da abin da aka fada a nan.
• Menene ƙididdigar carb don wannan girke-girke? Idan ka dubi bayanin abinci mai gina jiki a ƙasa, za ku ga cewa wannan girke-girke ya ƙunshi kawai gram 6 na net carbs a kowace hidima, yana mai da shi cikakke ga abincin ketogenic. Bugu da ƙari, ya dace da paleo, free gluten da free sugar.

Amfanin kiwon lafiya na wannan keto barbecue

Wannan girke-girke mai ƙarancin carb yana da matuƙar sauƙin yi. Kamar yadda ƙarin fa'idodin, abubuwan sinadaran na iya yuwuwar hana ciwon daji, rage kumburi, da tallafawa tsarin rigakafin ku.

# 1. Taimakawa yaki da cutar daji

Wannan girke-girke na gasasshen keto shine kyakkyawan rigakafin cututtuka daban-daban, mafi mahimmancin su shine ciwon daji. An gano abubuwan da ke cikin wannan gasassun suna taimakawa wajen haɓaka garkuwar jiki daga kamuwa da cutar daji.

Naman sa mai ciyawa duka biyu da man shanu mai ciyawa samar da iko anticancer Properties. Yayin da shanun da ake ciyar da hatsi za su iya ba da fa'idodin abinci mai gina jiki, dabbobin da ake ciyar da ciyawa suna samar da mafi girma na yawancin abubuwan gina jiki masu mahimmanci saboda ingantaccen abinci mai gina jiki. Misali, idan aka kwatanta da daidaitaccen naman da ake ciyar da hatsi, naman da ake ciyar da ciyawa yana da yawan adadin linoleic acid (CLA), antioxidants, da bitamin waɗanda ke taimakawa yaƙi da ciwon daji. ¹ ) ( ² ) ( ³ ) ( ⁴ ).

Kar a manta kayan lambu da ke cikin wannan gasa. Seleri, turnips, kohlrabi, da albasa suna da maganin ciwon daji. Seleri yana da mahadi waɗanda ba wai kawai suna taimakawa hana cutar kansa ba, kamar polyacetylenes, amma kuma yana ɗauke da apigenin, flavonoid wanda aka nuna yana taimakawa kashe ƙwayoyin kansa. ⁵ ) ( ⁶ ).

Turnips da kohlrabi suma sun ƙunshi mahaɗan da ke hana cutar daji masu ƙarfi da ake kira glucosinolates. Bincike ya nuna cewa waɗannan sinadirai masu ƙarfi ne na halitta waɗanda ke hana ciwon daji (cancer). ⁷ ) ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

# 2. Yana rage kumburi

Daya daga cikin abubuwan da ke haifar da cututtuka daban-daban shine kumburi a cikin jiki. Wannan shine dalilin da ya sa yana da mahimmanci a haɗa abincin da ke magancewa da kuma hana kumburi a cikin abincin ku. Abubuwan da ke cikin wannan gasa suna yin haka da wani abu dabam.

Ruwan kasusuwa yana taimakawa jikin ku rage kumburi ta hanyoyi da dama. Wasu daga cikin mahadi da ya ƙunshi sun haɗa da chondroitin sulfate da glucosamine, waɗanda aka nuna da farko don rage kumburi a cikin gidajen abinci, da kuma glycine, mai karfi antioxidant. Bugu da ƙari, gelatin a cikin broth na kashi yana taimakawa wajen warkarwa da kare rufin hanji, wanda aka sani da suna leaky gut syndrome, wanda ke taimakawa rage kumburin hanji ( ¹¹ ) ( ¹² ) ( ¹³ ).

Man shanu da aka ciyar da ciyawa zai iya taimakawa wajen haɓaka matakan butyric acid, wanda aka nuna don rage kumburi a cikin wadanda ke da cututtuka na autoimmune. ¹⁴ ).

A ƙarshe, seleri ya ƙunshi antioxidants irin su phenolic acid da quercetin waɗanda ke taimakawa ga kumburi a cikin jiki ( ¹⁵ ).

# 3. Yana goyan bayan rigakafi

Abubuwan da ke cikin wannan gasasshen ƙarancin carb suna taimakawa haɓaka rigakafi, wanda ke da mahimmanci lokacin sanyi da lokacin mura.

Gut ita ce mafi mahimmancin tsarin yaƙinku na rigakafi, kuma idan kuna da lafiyayyen hanji, jikin ku zai iya kare kansa daga cututtuka da cututtuka. Abubuwan ban mamaki da collagen da aka samo a cikin broth na kashi suna taimakawa wajen warkar da duk wani lahani da ke faruwa a cikin hanjin ku, inganta rufin hanjin ku, da ba da rigakafin gabaɗayan haɓakar da ake buƙata sosai ( ¹⁶ ).

Dukansu turnips da kohlrabi sun ƙunshi babban adadin bitamin C, wanda ke da mahimmanci ga rigakafi da rigakafin cututtuka. Ta hanyar haɓaka abincin ku tare da matakan lafiya na bitamin C, jikin ku zai iya samar da mahimman fararen jini yadda ya kamata don yaƙar ƙwayoyin cuta da cututtuka ( ¹⁷ ).

Ji daɗin wannan keto barbecue a cikin watannin sanyi na sanyi

Wannan gasasshen keto mai sauƙi baya buƙatar kowane kayan aiki mai ban sha'awa. Bugu da kari, ya ƙunshi kwata-kwata babu lokacin shiri. Kuma idan kun canza gasasshen keto ɗinku zuwa girke-girke na Instant Pot, zaku tafi daga prep zuwa faranti a cikin jimlar mintuna 80 kacal.

Don wannan girke-girke na keto, babu buƙatar ƙonewa, lalata, ko sauté wani abu. Kawai tattara kayan aikin ku, jefa su a cikin jinkirin mai dafa abinci, tukunyar gaggawa, ko sauran injin dafa abinci, kuma bari waɗannan abubuwan ban mamaki su haɗu tare don cikowa don lokacin kaka ko lokacin hunturu. Wannan gasasshen ɗanɗano mai ƙarancin carb zai dumi da ƙarfafa jikin ku daga ciki zuwa waje.

Low Carb Slow Cooker Keto Roast

Wannan girke-girke na jinkirin keto-friendly yana buƙatar ƙaramin shiri kuma yana ba da dandano mai yawa da abinci mai gina jiki. Shirya kanka don abinci mai dadi wanda zai dumi ku a cikin watanni masu sanyi.

• Ayyuka: 8-10 guda.
• Category: Farashi.

Sinadaran

• 2,6 kg / 5 fam na ciyawa-ciyawa maras kashi.
• 1 tablespoon na oregano.
• 2 sprigs na sabo Rosemary.
• 4-6 kofuna na kashi broth.
• Sanda 1 na man shanu mai ciyawa.
• albasa 1, yankakken
• 2 turnips, peeled kuma a yanka a cikin guda 2,5 inch / 1 cm.
• 2 kohlrabi, kwasfa kuma a yanka a cikin cubes 2,5-inch.
• 6 seleri stalks, yankakken.
• Gishiri da barkono barkono don dandana.

Umurnai

1. Ƙara duk abubuwan da ake bukata a cikin jinkirin mai dafa abinci kuma simmer na tsawon sa'o'i 8.
2. Yanke naman tare da cokali mai yatsa.
3. Ku bauta kuma ku ji daɗi.

Idan kun yi shi a cikin tukunyar gaggawa ko tukunyar matsa lamba:

1. Sanya naman da duk sauran sinadaran a cikin tukunyar gaggawa ko tukunyar matsa lamba.
2. Rufe murfi kuma a tabbata an rufe sakin matsi kuma ba ya huce.
3. Saita mai ƙidayar lokaci don mintuna 80 akan babban matsi.
4. Bari matsa lamba ya bace a dabi'a na tsawon mintuna 20, sannan saita sakin matsa lamba don hucewa.
5. Da zarar an saki matsa lamba, a yanka naman tare da cokali biyu.
6. Ku bauta a matsayin babban jita-jita tare da gefen mashed farin kabeji da ji daɗi.

Gina Jiki

• Kalori: 627.
• Fats: 28,7 g.
• Carbohydrates: 9 g (carbohydrates masu ƙarfi: 6 g).
• Fiber: 3 g.
• Sunadarai: 79,9 g.

Palabras clave: jinkirin mai dafa abinci keto gasa.