Ko kuna neman abin cin abinci don ɗauka zuwa liyafa ko kuna hutawa a gida, waɗannan Keto Spinach Creamers sune cikakkiyar rakiyar. Amma ba wai kawai suna aiki a matsayin gefe ba, za ku iya juya su cikin babban casserole don yin hidima tare da furotin a abincin dare na gaba.
Ba tare da Gluten-Free ba kuma ba tare da paleo ba, waɗannan Keto Creamy Alayyahu ɗaya ne daga cikin mafi sauƙi ƙananan girke-girke don yin. Kada ku yi mamakin idan kuna son ƙara wannan gefen keto mai daɗi zuwa jujjuyawar abincinku na mako-mako.
Yadda ake yin alayyaho mai tsami mai sauƙi
Menene ke sa waɗannan Keto Creamy Alayyahu su zama cikakkiyar abincin gefen don ƙarawa ga kowane abinci? Don masu farawa, manyan abubuwan da ke tattare da shi suna da tasirin sinadirai masu girma, ba tare da ambaton cewa sun cika ba. Wasu daga cikin mahimman abubuwan wannan girke-girke sun haɗa da:
Abubuwan da ke cikin alayyahu
Ko da yake a wasu lokuta ana yin watsi da alayyafo idan ana maganar kayan lambu, suna ɗaya daga cikin abinci masu yawa da za ku iya ci.
Bayanin abinci
Kofin alayyahu daya ya ƙunshi ( 1 ):
- 145 MG na bitamin K.
- 141 MG na bitamin A.
- 58 MG na folate.
- 24 MG na magnesium.
- 30 MG na alli.
- 167 MG na potassium.
Duk waɗannan sinadarai an haɗa su, baya ga samar da macronutrients, kamar 1g na furotin da 1g na fiber, da adadin kuzari bakwai kawai a kowace kofi.
Yana da mahimmanci a yi la'akari da duk waɗannan abubuwan lokacin neman keto girke-girke ko karancin carbohydrates. Wannan kirim na alayyafo yana samar da jimlar kusan 5 net carbs da 35 grams na mai, wanda ya sa ya zama abin ban mamaki low carb madadin dankali ko zuwa taliya na gargajiya jita-jita.
Amino Acids a cikin Alayyafo
A cikin alayyafo, zaku sami amino acid guda 18, gami da:
- Serine.
- Zuwa ga yarinyar.
- Aspartic acid.
- Glutamic acid.
- Wisteria
- Proline
- Cystine
- Phenylalanine
- Tyrosine
- Valine.
- Arginine
- Histidine.
- Tryptophan
- Threonine
- Isoleucine.
- Leucine.
- Lysine
- Methionine
Tare da duk waɗannan kitse masu lafiya da ɗanɗano mai kyau, ba za ku taɓa jin kamar kuna hana kanku abincin da kuka fi so ba. Gwada wannan Keto Spinach Cream Recipe don tabbatar da zama a cikin ketosis kuma ku cika maƙasudin ku na ranar.
Amfanin alayyahu ga lafiya
Akwai fa'idodin lafiya da yawa idan ana maganar alayyafo. Kayan lambu ne mai ƙarfi wanda ke sabunta jikin ku tare da abubuwan gina jiki da yake buƙata, musamman akan abincin ketogenic.
Alayyahu yana cike da antioxidants waɗanda zasu iya yaƙar tsufa, ciwon daji, da ciwon sukari ( 2 ) ( 3 ). Wannan saboda free radicals ne na halitta ta-samfurin na metabolism. Amma antioxidants, kamar waɗanda aka samo a cikin alayyafo, suna yaƙi da damuwa na oxidative da lalacewar da zai iya haifarwa ( 4 ).
Alayyahu kuma yana da MGDG da SQDG, waɗanda ke da alaƙa da raguwar haɓakar ciwon daji. A haƙiƙa, an danganta cin alayyahu da rage haɗarin prostate da kansar nono ( 5 ) ( 6 ).
Wani fa'ida mai ban mamaki na alayyafo shine cewa yana iya taimakawa rage haɗarin cututtukan zuciya ( 7 ). Suna iya inganta lafiyar zuciya ta hanyar rage hawan jini ( 8 ).
Tare da waɗannan fa'idodin kiwon lafiya, alayyafo yakamata ya kasance a cikin ku tsarin cin abinci ketogenic.
Keto creamed alayyafo tare da ƙananan guntun carb
Hanya ɗaya don jin daɗin wannan girke-girke mai tsami mai tsami shine a matsayin tsoma. Maimakon soya, gwada ɗayan waɗannan ƙananan guntu masu maye gurbin:
- Cheese "soyayyen".
- Kwayoyin radish.
- Chicken cucumber.
Za a iya amfani da sabo alayyahu?
Wannan girke-girke yana amfani da daskararre alayyafo domin yana rage sharar abinci. Daskararre alayyafo na iya zama a cikin injin daskarewa har tsawon watanni 3. Amma sabon alayyahu yana fara bushewa a cikin firiji bayan ƴan kwanaki.
Idan kun san za ku sami lokaci don shirya wannan tasa, za ku iya amfani da alayyafo sabo ne maimakon.
Kunshin 285-ounce/10g na alayyahu daskararre yayi daidai da 450lb/1g na ganyen alayyahu sabo. Alayyahu yana da girma sosai. Kuna iya buƙatar ƙara sabobin alayyafo a cikin kaskon kadan kaɗan har sai ya dahu ya murƙushe.
Creamy alayyafo girke-girke dabaru
Tare da darajar sinadiran sa, babban labari game da wannan girke-girke na Keto Creamy Spinach shine yadda yake da yawa. Anan akwai ra'ayoyi biyu don sanya su bambanta.
Ƙara farin kabeji mai tsabta
Idan kana son ƙara ɗan ƙaramin fiber da kayan lambu a cikin wannan tasa, ƙara ɗan farin farin da aka daka. Ta wannan hanyar za ku sa wannan girke-girke ya yi kauri kuma za ku ji daɗi bayan cin abinci kaɗan.
Yadda ake ƙara farin kabeji zuwa kirim na alayyafo:
- Tafasa kofuna 2 na furen farin kabeji har sai da taushi.
- Matsa ruwa.
- Saka furanni a cikin injin sarrafa abinci.
- Pulse har sai gaba daya yankakken.
- Ƙara puree zuwa kirim mai tsami.
Ƙara mozzarella
Wannan girke-girke yana amfani da kirim mai nauyi, cuku mai tsami, da man shanu mai ciyawa. Cuku, man shanu, da kirim sune tushen tushen calcium da bitamin D ( 9 ).
Wani abu da zai sa shi ko da kirim shine amfani da mozzarella. Ƙara game da kopin mozzarella grated tare da duk sauran sinadaran kuma bari ya narke. Ba za ku yarda da nawa girke-girke ya inganta a dandano da laushi ba.
Mafi kyawun kayan yaji don amfani da keto creamed alayyafo
Wannan girke-girke yana kira ga tafarnuwa da aka yanka, gishiri, da barkono baƙi a matsayin babban kayan yaji. Amma zaka iya ƙara waɗannan kayan yaji don ƙarin taɓawa na dandano.
- Garin tafarnuwa.
- Nutmeg.
- Jan barkono flakes.
- Albasa foda.
Yadda ake Keto Creamy Alayyahu a cikin Slow Cooker
Hakanan zaka iya yin wannan girke-girke a cikin jinkirin mai dafa abinci tare da sabo da kuma daskararre alayyafo. Dukansu suna aiki daidai.
Tun da alayyafo da cuku suna dafawa da sauri, wannan ba girke-girke ba ne da za ku iya barin don dafa duk rana. Kuna buƙatar sa'o'i kaɗan kawai. Idan kana da jinkirin mai dafa abinci tare da mai ƙidayar lokaci, zaku iya saita shi don kunna sa'o'i kaɗan kafin ku ci abinci.
Yadda ake yin alayyaho mai tsami mai tsami a cikin jinkirin mai dafa abinci.
- Ƙara duk abubuwan da ake bukata a cikin jinkirin mai dafa abinci.
- Dama don haɗuwa.
- Cook a kan zafi kadan na tsawon sa'o'i 3-5 ko kuma a kan zafi mai zafi na 1-3 hours.
Yadda ake yin alayyafo casserole tare da keto cream
Wani zaɓi kuma shine a gasa wannan abincin alayyafo a cikin tanda. Wannan zaɓi ne mai kyau idan kana buƙatar kiyaye shi dumi kafin abincin dare. Adireshin suna ainihin iri ɗaya ne. Dole ne ku bi duk matakai don dafa kayan abinci a cikin ɗakin abinci.
Bambanci kawai shine bayan dafa alayyafo tare da kirim a cikin dafa abinci, kuna buƙatar sanya shi a cikin tukunyar greased. Bayan haka, gasa alayyafo a cikin tanda a digiri 300 na kimanin minti 20. Watch don kada cuku ya ƙone.
Cikakkar Keto Alayyahu Mai Dadi
Wannan Cream na Alayyahu tare da Cream Cheese, Man shanu mai Ciyar da Ciyawa, Tafarnuwa, da Alayyahu babban zaɓi ne mai ƙarancin carb zuwa dankalin turawa na yau da kullun ko shigarwar taliya ko abinci na gefe.
- Lokacin Shiri: 10 minutos.
- Lokacin dafa abinci: 10 minutos.
- Jimlar lokaci: 20 minutos.
- Ayyuka: 4 abinci.
- Category: Masu farawa
- Kayan abinci: Italiyanci.
Sinadaran
- 4 tablespoons man shanu, raba.
- 1 cokali nikakken tafarnuwa.
- 2 fakiti na 285 g / 10 oz daskararre alayyafo, narke kuma magudana.
- 115 g / 4 oz cuku cuku, a yanka a cikin cubes 1-inch.
- 1/2 kofin grated Parmesan cuku.
- 1/2 kofin kirim mai tsami mai nauyi.
- 1/2 teaspoon gishiri
- 1/4 teaspoon barkono.
Umurnai
- A cikin tukunya mai matsakaici a kan matsakaicin zafi, sai a soya cokali 3 na man shanu da nikakken tafarnuwa har sai ya yi kamshi, kamar minti 2. Ƙara alayyafo kuma dafa kamar minti 5.
- A cikin karamin saucepan a kan matsakaici zafi, narke sauran man shanu, kirim mai tsami, cakulan Parmesan, kirim mai tsami mai nauyi, gishiri, da barkono.
- Zuba kirim mai tsami a kan alayyafo da haɗuwa.
- Yi aiki nan da nan.
Gina Jiki
- Kalori: 367.
- Fats: 35,6 g.
- Carbohydrates: 9,8 g (Kwayoyin carbohydrates: 5,6 g).
- Protein: 10,4 g.
Palabras clave: Keto alayyahu cream.