Keto Tafarnuwa Farin kabeji Mashed Dankalin Girke-girke

Tsawon lokacin da kuka ci gaba da cin abinci na ketogenic, ƙarancin abincin carbohydrate za ku rasa. Amma daya gefen da ko da yaushe sauti mai kyau shi ne karimci taimako na tafarnuwa mashed dankali.

Kar ku damu. Ba a haramta mashed dankali gaba ɗaya ba. To shi ne, amma dandano buds ba zai taba sanin bambanci.

Wannan kirim mai tsami farin farin kabeji puree zai sa ku manta da dankalin da aka daka gaba daya. Lokaci na gaba kana da sha'awar dankali, kawai maye gurbin dankalin sitaci mai girma tare da dafaffen farin kabeji.

Nan ba da jimawa ba za ku sami farin farin dakakken daka wanda ya doke girke-girken dankalin turawa na Amurka mashed dankalin da kuka girma dashi. Duk ba tare da babban abun ciki na carb ba.

Wannan dadi mashed dankali tare da farin kabeji ne mai kyau low carb madadin mai arziki a cikin fiber na abinci, free gluten kuma cikakke ga ketogenic rage cin abinci.

Sama da barkono baƙar fata sabo da ƙarin ɗigon man zaitun ko man shanu mai narkar da ciyawa, kuma kun sami abinci na gefe kowa zai ji daɗi.

Waɗannan dankalin da aka daka da farin kabeji sune:

• Mai tsami.
• Dadi.
• Gamsuwa
• Saƙa.

Babban sinadaran da ke cikin wannan girke-girke na farin kabeji mashed dankalin turawa sune:

• Farin kabeji.
• Man shanu mai ciyawa.
• Kirim mai tsami.

Zabin Sinadaran:

• Olive mai.
• Cuku mai tsami.
• Kiwo Free Cuku.

Amfanin Lafiyayyan Wannan Tafarnuwa Tafarnuwa " Dankali "

# 1: tallafawa tsarin garkuwar jikin ku

Kayan lambu masu cruciferous kamar farin kabeji na iya taimakawa wajen haɓaka tsarin garkuwar jikin ku da kuma taimakawa hana cututtuka kamar ciwon daji.

Ta hanyar anti-mai kumburi, antioxidant da detoxification damar iya yin komai, cruciferous kayan lambu ba kawai taimaka hana cuta amma kuma taimaka wajen dakatar da ci gaban ciwace-ciwacen daji. ¹ ) ( ² ) ( ³ ) ( ⁴ ).

Man shanu mai ciyawa yana da ban sha'awa bayanin sinadirai fiye da ciyar da hatsi. Wannan saboda ya fito ne daga shanun da ake kiwon su akan abinci na halitta, na halitta, da ciyawa.

Man shanu da ake ciyar da ciyawa yana da wadata musamman a cikin conjugated linoleic acid (CLA), sinadarin gina jiki wanda ke inganta tsarin garkuwar jiki. CLA ba wai kawai anti-mai kumburi ba, amma kuma yana taimakawa wajen yaƙar wasu cututtuka masu cutarwa kamar ciwon daji da cututtukan zuciya (cututtukan zuciya). ⁵ ) ( ⁶ ).

# 2: Yana taimakawa rage kumburi

Idan kun kasance mai saurin kamuwa da kumburi, kuna iya guje wa kayan lambu a cikin dangin nightshade kamar dankali. Farin kabeji, a gefe guda, yana da ƙananan ƙwayoyin carbohydrates kuma zai iya taimakawa wajen yaki da kumburi na kullum.

Farin kabeji ya ƙunshi nau'ikan antioxidants da suka haɗa da glucosinolates, isothiocyanates, carotenoids, flavonoids, da bitamin C. Ɗaya daga cikin manyan ayyukan antioxidants a cikin jikin ku shine don taimakawa wajen sarrafa kumburi. ⁷ ).

Ta hanyar rage kumburi a cikin jiki, zaku iya inganta lafiyar ku na dogon lokaci, saboda kumburi shine tushen yawancin cututtuka na yau da kullum. Ɗaya daga cikin binciken dabba, musamman, ya nuna haɗin kai tsaye tsakanin yawan amfani da farin kabeji da rage kumburi ( ⁸ ).

Black barkono wani sinadari ne na hana kumburi a cikin wannan tafarnuwa farin kabeji mashed dankalin turawa. Kodayake ba kwa buƙatar amfani da yawa, wannan kayan yaji na iya haɓaka garkuwar kumburin ku kuma har ma an yi nazari akan yuwuwar sa na yaƙar cututtukan fata. ⁹ ).

# 3: yana inganta narkewa

Man shanu da aka ciyar da ciyawa kuma yana da yawa a cikin butyric acid, ɗan gajeren sarka mai fatty acid wanda kuke buƙata don ingantaccen lafiyar hanji.

Butyric acid shine tushen makamashi mai mahimmanci ga sel waɗanda ke layin tsarin narkewar ku. Yana da aikin anti-mai kumburi da analgesic (yana kawar da ciwo) kuma zai iya taimaka muku idan kuna fama da maƙarƙashiya. ¹⁰ ).

Butyric acid kuma zai iya taimakawa idan kana da IBS (ciwon hanji mai zafi). Baya ga ayyukanta na rigakafin kumburi, butyric acid kuma yana inganta rigakafi. Yana yin haka ta hanyar taimakawa wajen sabunta ƙwayoyin sel waɗanda ke layi akan hanyar narkewar ku yayin da suke kiyaye ƙwayoyin cuta na hanji. ¹¹ ).

Mashed dankali da tafarnuwa farin kabeji

Akwai matakai masu sauƙi guda uku da ƴan sinadirai kaɗan tsakanin ku da wannan farin kabeji mashed dankalin turawa girke-girke.

Kuna buƙatar ƙaramin kan farin kabeji, kirim mai tsami, cuku Parmesan, man shanu mai ciyawa, sabo ko gasasshen tafarnuwa cloves, gishirin teku, barkono baƙi, da chives.

Da zarar kun tattara duk abubuwan da kuke buƙata, ɗauki ƙaramin tukunya da kwandon tururi daga kayan abinci.

Shuka furannin farin kabeji na kimanin mintuna 5-7, ko har sai farin kabeji ya yi laushi. Cire farin kabeji da ajiyewa.

Lura: Shugaban farin kabeji a yanka a cikin fulawa ko pre-yanke furanni shine mafi kyawun zaɓi don amfani a nan fiye da shinkafa farin kabeji.

Ɗauki na'urar sarrafa abinci da kuma ƙara fulawar farin kabeji mai tururi, tare da sauran sinadaran, da kuma haɗuwa har sai komai ya yi laushi kuma a hade.

Ku bauta wa wannan girke-girke don mashed farin kabeji tare da chives a matsayin ado ga wasu keto yankakken naman alade ko abincin keto mai cin ganyayyaki da kuka fi so kuma ku gama abincin ku tare da yin hidimar babban cake.

Mashed dankali da tafarnuwa farin kabeji

Farin kabeji puree baya sauti mai kyau kamar dankalin da aka dasa da farko. Amma jira har sai kun gwada wannan Karamar Carb Tafarnuwa Mashed Farin Jini Side.

• Lokacin Shiri: 10 minutos.
• Lokacin dafa abinci: Minti 5-7.
• Jimlar lokaci: ~ Minti 15.
• Ayyuka: 4 abinci.

Sinadaran

• 285g/10oz danyen farin kabeji, yankakken cikin fulawa.
• ½ kofin kirim mai tsami.
• ¼ kofin grated Parmesan cuku.
• 2 teaspoons man shanu mai ciyawa.
• ½ teaspoon minced tafarnuwa cloves.
• ¼ teaspoon na gishirin teku ko gishiri kosher.
• ⅛ teaspoon na barkono baƙar fata.
• 2 teaspoons chives (zaɓi topping).

Umurnai

1. Shuka farin kabeji ta amfani da kwandon tururi, har sai da taushi, kamar minti 5 zuwa 7.
2. A cikin injin sarrafa abinci, ƙara duk abubuwan sinadaran kuma haɗuwa har sai da santsi.
3. Ku bauta wa zafi kuma a sama tare da chives.

Bayanan kula

Idan baku da injin sarrafa abinci, zaku iya amfani da mashin dankalin turawa ko blender.

Gina Jiki

• Girman sashi: 1 hidima
• Kalori: 144.
• Fats: 12,1 g.
• Carbohydrates: 4,7 g (3,2 g net).
• Protein: 3 g.

Palabras clave: tafarnuwa farin kabeji puree girke-girke.