Mai sauri da sauki keto marinara sauce girke-girke

Daren dare ne na Italiyanci mai cin abinci keto, don haka fitar da ruwan inabi da casserole da kuka fi so, saboda lokaci yayi da za a yi wannan miya keto marinara.

Idan ka sayi salsa a kantin sayar da, yana yiwuwa yana cike da ƙara sukari da abubuwan kiyayewa, wanda shine matsala idan kuna ƙoƙarin rage sukarin jinin ku.

Amma ba wai kawai ba. Idan ya zo ga marinara sauce, sabo ne koyaushe yana da daɗi.

Ko kuna neman miya mai ƙarancin carb don ku ku pizza, na daya spaghetti squash ko Parmesan kaza, wannan girke-girke mai dadi da sauƙi zai dandana mai girma. Ba kome ba inda kuka sa wannan miya a cikin shirin ku na abinci. Tabbas ya zama ɗayan girke-girken keto da kuka fi so.

Haɗin tumatir puree, man zaitun, oregano, da tafarnuwa tare da ɗan gishiri da barkono baƙar fata suna yin wannan miya maras nauyi mai sauƙi kamar yadda yake da gina jiki.

Kuma tare da lokacin shiri na mintuna 3 kawai da lokacin dafa abinci na mintuna 5, zaku sami wannan miya mai daɗi da aka shirya don abincin keto na gaba cikin ƙasa da mintuna 10.

Kuna so ku ƙara ɗanɗano kaɗan? Ƙara wasu Parmesan, barkono barkono, ko basil sabo kuma bari dadin dandano.

Babban abubuwan da ke cikin wannan keto marinara sauce sune:

• Tumatir puree.
• Man zaitun na karin budurwa.
• Ƙungiyar.
• Oregano.

Zabin Sinadaran:

• Tafarnuwa foda.
• Parmesan.
• Jan barkono flakes.
• Basil sabo

Fa'idodin Lafiya 3 Na Wannan Ketogenic Spaghetti Sauce

Baya ga dandano mai kyau da sauƙin yi, wannan miya na keto marinara yana cike da abubuwan gina jiki da fa'idodin kiwon lafiya. Ci gaba da karantawa don koyo game da wasu fa'idodin sinadarai a cikin wannan miya mai ƙarancin carb.

# 1. Ƙara rigakafi

Tallafa wa tsarin garkuwar jikin ku ba shi da kyau a lokacin mura kawai.

Ƙarfin rigakafi shine tikitin ku zuwa kuzari da ikon yaƙar kamuwa da cuta yayin da kuka tsufa. Abinci mai gina jiki yana taka muhimmiyar rawa wajen ƙarfin tsarin garkuwar jikin ku.

Wannan girke-girke na marinara sauce yana cike da mahadi masu haɓaka tsarin rigakafi. Abubuwan da ke cikin antioxidants a cikin oregano, tumatir, da man zaitun suna tallafawa ci gaba da yaƙar jikin ku da damuwa na oxidative na salula ( ¹ ) ( ² ) ( ³ ).

Oxidation yana taka muhimmiyar rawa a cikin tsarin rigakafi. Ƙarfin ƙarfin antioxidant ɗin ku, mafi kusantar ku yaƙar komai daga mura na gama gari zuwa mafi munin cututtuka kamar kansa (cancer). ⁴ ).

Amma ba wai kawai tauraro na antioxidants a cikin wannan shirin rigakafi ba.

Oregano da man zaitun suna da sinadarin kashe kwayoyin cuta wadanda aka sansu wajen yakar kwayoyin cuta da fungi irinsu Candida albicans ( ⁵ ) ( ⁶ ).

Candidiasis shine kamuwa da cuta na fungal gabaɗaya, kuma magani tare da mai na oregano ya nuna cikakken hana ci gaban Candida duka a cikin mice da in vitro ( ⁷ ) ( ⁸ ).

Ƙungiyar phytochemicals da aka sani da carotenoids suna da yawa a cikin tumatir. Daga cikin fa'idodin kiwon lafiya da yawa, an yi nazarin carotenoids don yuwuwar su na kariya daga cutar kansar nono. ⁹ ).

Kididdiga ta ce daya daga cikin mata takwas za ta kamu da cutar kansar nono a rayuwarta. Hanya ɗaya don taimakawa kare jikin ku shine ƙara ƙarin phytochemicals masu ƙarfi kamar carotenoids ( ¹⁰ ).

# 2. Yana hana kumburi

A kumburi Shi ne tushen yawancin cututtuka na yau da kullum kuma tumatir suna cike da mahadi masu hana kumburi. ( ¹¹ ).

Fatar fata mai launin ja mai haske ta ƙunshi flavonoid mai suna naringenin. An yi nazarin Naringenin don aikin maganin kumburi da kuma tasirin kariya daga cututtuka iri-iri. Yawancin binciken har zuwa yau an yi su ne a cikin nau'ikan dabbobi, amma ƙarin bincike tabbas yana da garantin ( ¹² ).

Oregano muhimmanci mai ya ƙunshi wani fili da ake kira carvacrol. Carvacrol shine mai rage jin zafi, wanda ke nufin cewa zai iya ba da jin zafi kamar lokacin da kake shan maganin ciwo ( ¹³ ).

Daga cikin ayyukan analgesic na carvacrol akwai tasirin sa na kumburi, wanda aka nuna a cikin bincike tare da mice ( ¹⁴ ).

Man zaitun yana da wadata a cikin oleic acid, wanda aka lasafta shi da yawancin maganin kumburi da lafiyar zuciya na wannan mai. ¹⁵ ) ( ¹⁶ ).

Oleic acid, mai monounsaturated fatty acid, kuma an nuna shi don ƙara haɓakar insulin a cikin binciken dabbobi ( ¹⁷ ).

Bugu da ƙari, man zaitun ya ƙunshi wani fili da ake kira oleocanthal wanda ke aiki irin wannan hanyar zuwa ibuprofen a jikinka ( ¹⁸ ).

# 3. Yana goyan bayan lafiyayyen zuciya

Tumatir ya ƙunshi carotenoids guda biyu waɗanda ake kira lycopene da beta-carotene. Bincike ya nuna cewa ƙananan matakan waɗannan mahadi guda biyu suna da alaƙa da haɗarin bugun zuciya da bugun jini ( ¹⁹ ) ( ²⁰ ).

Hakanan lycopene a cikin tumatir yana inganta aikin antioxidant a cikin mutanen da ke fama da cututtukan zuciya. ²¹ ).

Zaitun a cikin wannan girke-girke wani babban sinadari ne idan ya zo ga lafiyar zuciya. Yin amfani da man zaitun ba wai kawai yana da alaƙa da rage hawan jini ba, yana iya inganta amincin magudanar jinin ku ( ²² ).

A wani bita na mutane 140.000, masu bincike sun gano cewa amfani da man zaitun shima yana rage haɗarin bugun jini ²³ ).

Game da keto marinara sauce

Abincin keto mai sauƙi kamar waɗannan cikakke ne don rabawa, har ma ga mutanen da ba su kan abincin keto. Gayyato dangi kuma ku shirya don liyafa na abokantaka.

Kowa yana son abincin dare na Italiyanci. Keto pizza, lasagna, da parmesan na kaza za su kasance masu kyau tare da wannan miya mai daɗi maras sukari. The taliya mai ƙarancin carb irin su spaghetti squash, zoodles ko zucchini noodles, da shirataki noodles sun sami cikakkiyar rariya a cikin wannan miya.

Shawarwari don yin hidimar keto marinara sauce

Ƙara wasu basil sabo, barkono barkono ja, tafarnuwa foda, ko Organic Parmesan zuwa wannan girke-girke mai sauƙi kuma ku ji daɗi. Idan kuna son marinara sauce chunky, za ku iya ƙara tumatir diced ko ma barkono barkono.

Hakanan zaka iya canza wannan miya na marinara zuwa nama Bolognese sauce ta ƙara naman sa nama ko tsiran alade. Za ka iya har ma da meatballs. Idan nama ba shine naku ba, zaku iya yayyafa kayan lambu, kamar farin kabeji, don ƙara ɗan ƙaramin abinci mai gina jiki ga wannan miya mai ƙarancin carb.

Kawai ku tuna cewa ƙara ƙarin sinadarai zai canza bayanin abinci mai gina jiki kaɗan, don haka tabbatar da amfani da abubuwan haɗin keto.

Yi amfani da tumatir puree, ba tumatir manna

Kuskure ne mai sauki idan ka kalli yadda ake girki kafin a garzaya zuwa kantin kayan miya, don haka ka tabbata kana da tumatir puree, ba tumatur ba.

Mai sauri da sauki keto marinara sauce

Wannan miya na keto marinara shine madaidaicin madaidaicin madaidaicin dare keto-Italiya. Yana da kyau a matsayin miya don spaghetti, pizza miya, ko ƙananan kaji parmesan. Wannan tsoma mai sauƙi tabbas zai zama ɗaya daga cikin girke-girken da kuka fi so ƙarancin carb.

• Lokacin Shiri: 3 minutos.
• Lokacin dafa abinci: 5 minutos.
• Jimlar lokaci: 8 minutos.

Sinadaran

• 2 tablespoons na man zaitun.
• 1 albasa na tafarnuwa, niƙa da nikakken.
• 2 teaspoons na oregano.
• 1170g / 6 oz tumatir puree.
• 2 teaspoons na stevia.
• 1 teaspoon na barkono.
• 1 teaspoon gishiri.

Umurnai

1. A cikin matsakaici ko babba, ƙara man zaitun da tafarnuwa.
2. Sauté a kan matsakaicin zafi na tsawon minti 3 ko har sai da m.
3. Ƙara tumatir puree kuma motsawa sosai.
4. Ƙara stevia, oregano, barkono, da gishiri.
5. Kashe wuta da motsawa.
6. Ki kwantar da miya kuma ki ajiye shi a cikin firij ko ki yi masa hidima nan da nan tare da kayan lambu da kuka fi so, taliya ko furotin mai ƙarancin carb.

Gina Jiki

• Girman sashi: 2.
• Kalori: 66.
• Fats: 4,5 g.
• Carbohydrates: 4 g (3,7 g net).
• Fiber: 1,3 g.

Palabras clave: keto marinara sauce.