Miyan Chicken Miyan Keto Spicy Mexica

Ba zai yi zafi ba a sami girke-girke na miyan kaji da yawa, musamman a lokacin sanyi.

Ko kun yi shi a cikin tukunyar gaggawa, jinkirin mai dafa abinci, ko casserole, babu wani abu mai dadi kamar kwano na miya mai zafi.

Wannan miyan kaji na Mexican mai ƙananan carb yana da duk abin da ake yi na miya na kaji na Mexican, amma ba tare da wake ba. Amma kar ka damu, ba za ka ma lura cewa sun tafi ba.

Wannan miyan keto maras ƙarancin carb yana ba da tan na fa'idodin kiwon lafiya. Tare da kowane tablespoon za ku inganta rigakafi, samun yalwa da antioxidants, da kuma sautin fata.

Kuma ku manta da nonon kajin mara kashi, mara fata. Za mu yi amfani da dukan kaza, kashi da duka.

Wannan girkin shine:

• yaji.
• Ta'aziyya.
• Dadi
• Gamsuwa

Babban sinadaran:

• Pollo.
• Albasa.
• Seleri.

Zabin Sinadaran:

• Karas.
• tumatur.
• Kumin.

Fa'idodin 3 Lafiyayyan Miyan Keto na Mexica

# 1: inganta rigakafi

Lokacin da kake cikin kasala, babu wani abu kamar kwano na miya na keto don sauƙaƙe tsarin garkuwar jikinka.

Yawan adadin collagen da ake samu a cikin kaji mai kyauta yana yin abubuwan al'ajabi ga lafiyar ku da rigakafi. Wannan collagen yana ƙarfafa kariyar garkuwar ku, musamman a cikin hanji inda aka samar da ƙwayoyin dendritic. Waɗannan sel dendritic suna da mahimmanci don ƙarfafa garkuwar ku ( ¹ ) ( ² ).

An nuna Tafarnuwa tana ba da kariya mai ƙarfi daga mura da cututtuka. Lokacin da aka niƙa ƙwayar tafarnuwa, ana fitar da wani enzyme mai suna allicin. Allicin yana aiki azaman tsarin kariya na halitta don tafarnuwa, kuma wannan enzyme na halitta shima yana ba da kariya mai mahimmanci ga jikinka. Nazarin da yawa sun nuna yadda tafarnuwa za ta iya inganta rigakafi sosai ( ³ ) ( ⁴ ).

Albasa wani kyakkyawan tushen mai. Suna ba da fa'idodi iri-iri kuma suna ɗauke da mahimman abubuwan gina jiki kamar bitamin C da zinc. Duk waɗannan abubuwan gina jiki guda biyu suna taka muhimmiyar rawa wajen kiyaye tsarin garkuwar jikin ku da kyau. ⁵ ) ( ⁶ ).

Oregano ganye ne mai ƙarfi wanda ke ba da dandano na musamman kuma yana ba da kariya mai mahimmanci daga cututtuka. Bincike ya bayyana yadda man oregano zai iya kare kariya daga kamuwa da cututtuka da kuma ba da tallafi mai mahimmanci ga jikinka ( ⁷ ).

# 2: Yana da wadatar antioxidants

Antioxidants sune mahimman ƴan wasa don tallafawa tsarin garkuwar jikin ku. Kodayake bayyanar nau'in oxygen mai amsawa tsari ne na halitta, samun isasshen maganin antioxidant don magance tasirin sa yana da mahimmanci.

Tafarnuwa na dauke da muhimman kaddarorin antioxidant. Nazarin ya nuna cewa antioxidants da aka samu a cikin tafarnuwa na iya taimakawa wajen hana cututtuka na tunani kamar Alzheimer's da dementia ( ⁸ ).

Limes suna da adadin antioxidants masu yawa waɗanda ke yaƙi da lalacewar sel, suna taimakawa wajen kiyaye lafiyar ku a matakan mafi kyau. ⁹ ).

Oregano ne mai wuce yarda arziki a cikin antioxidants. Kuma a zahiri za ta ba da antioxidants na jikin ku kamar carvacrol da thymol, wanda zai iya rage damuwa na oxidative da lalacewar tantanin halitta. ¹⁰ ) ( ¹¹ ) ( ¹² ).

Tumatir yana da kyau ga lafiyar ku gaba ɗaya, kuma ɗayan manyan dalilan shine ɗimbin tushen asalin halitta na antioxidants da suke ɗauke da su. Sun ƙunshi lycopene, bitamin C, da sauran antioxidants waɗanda ke tallafawa ikon jikin ku don rage lalacewar oxidative da hana cututtuka da ciwon daji (cancer). ¹³ ) ( ¹⁴ ) ( ¹⁵ ).

# 3: karfafa fata

Kaji mai kyauta na halitta shine kyakkyawan tushen collagen, wanda ke ba da elasticity da ƙarfi ga fata. Har ma an nuna shi don samar da sakamako na rigakafin tsufa wanda ke taimaka muku kula da ƙuruciyar ku ( ¹⁶ ).

Kasancewa a zahiri mai wadatar beta-carotene, karas yana ba da tallafi mai mahimmanci ga fata. An nuna beta-carotene don karewa daga lalacewar fata, taimakawa wajen warkar da raunuka, da kuma ba da fata gabaɗaya tare da kuzari. ¹⁷ ).

Daga cikin nau’o’in sinadirai masu muhimmanci da tumatir ke dauke da su, wasu na amfani da fatar jikinka musamman. Vitamin C, Lycopene, da Lutein suna da kyau ga lafiyar fata, suna ba da ƙarfi, elasticity, kuzari, da kariya daga haskoki na UV masu cutarwa. ¹⁸ ) ( ¹⁹ ) ( ²⁰ ) ( ²¹ ) ( ²² ).

Miyan kajin Mexica Keto

Shin kuna shirye don yin miyar keto mai daɗi da daɗi?

Da farko, Ɗauki babban tukunya daga ɗakin ajiyar ku kuma sanya shi a kan murhu. Ƙara ruwa, kaza, kayan lambu, da duk kayan yaji. Ku kawo abin da ke cikin tukunyar zuwa tafasa. Da zarar ya fara tafasa, rage zafi kuma simmer na tsawon sa'o'i 1 har sai kajin ya kai zafin ciki na 75º C / 165º F, yana da taushi tare da cokali mai yatsa, kuma ya fadi daga kashi.

Da zarar kajin ya gama, kashe wuta kuma a hankali cire kajin daga tukunya tare da ƙugiya ko cokali mai ratsi. Saka kajin a cikin babban kwano kuma fara cire naman daga kashi, sannan a cire kasusuwa. Kuna iya yanka kajin idan kuna so ko ku bar shi guntu, gwargwadon abin da kuke so. Duk abin da kuka zaɓa, ajiye kajin a gefe da zarar kun gama.

Ƙara zest da ruwan 'ya'yan lemun tsami a cikin tukunya tare da broth kayan lambu. Yin amfani da blender na nutsewa, haɗawa a hankali har sai miya ta yi laushi, wanda zai ɗauki ƴan mintuna kaɗan. Yanzu shine lokaci mai kyau don ɗanɗana kaɗan kuma duba idan kayan yaji suna buƙatar daidaitawa.

Da zarar miyar ta ga dama, sai a zuba tumatur da kaza a cikin tukunyar sai a jujjuya komai har sai a hade sosai, a bar shi tsawon minti 15-20.

Ku bauta wa ado da cilantro sabo, avocado, sabon yankakken barkono kararrawa, da karin ruwan lemun tsami. Don miya mai ban sha'awa, ƙara cokali na kirim mai tsami a saman.

Miyan kajin keto na Mexican yaji

Ko kuna ƙoƙarin yin dumi a cikin dare mai sanyi ko kan abincin dare, wannan miya na kaji na Mexica na yaji ba kawai mai kyau ga rai ba, yana da dadi sosai!

• Lokacin Shiri: 30 minutos.
• Jimlar lokaci: 1,5 hours.
• Ayyuka: 5-6 kofuna.

Sinadaran

• 1 babban kaza cikakke (2.700-3100 fam / 6-7 g) (ko 2.700-3100 fam / 6-7 g na nono kaza).
• Kofuna 8 na ruwa (ko kofuna 4 na ruwa da kofuna 4 na broth kaza ko broth na kashi).
• 2 matsakaici karas, yankakken.
• 2 matsakaici seleri, yankakken
• 1 matsakaici albasa, yankakken.
• 1 matsakaici yankakken ja barkono barkono (na zaɓi).
• 2 cokali nikakken tafarnuwa.
• 1 teaspoon na paprika.
• 1 cokali na tafarnuwa foda.
• 1/4 teaspoon chipotle barkono foda (na zaɓi).
• 2 teaspoons albasa foda.
• 2 1/2 teaspoons na gishiri.
• 1 teaspoon na barkono.
• 1 teaspoon na oregano.
• 1/3 kofin sabo ruwan lemun tsami.
• 2 teaspoons grated lemun tsami zest.
• Gwangwani 425 oz / 15 g na tumatur diced (marasa gishiri).

Umurnai

1. A cikin babban tukunya, ƙara ruwa, dukan kaza (ko nono kaza), kayan lambu, da duk kayan yaji. Ku kawo abin da ke ciki zuwa tafasa, rage zafi kuma simmer na tsawon sa'o'i 1 har sai kajin ya yi laushi kuma ya fadi daga kashi.
2. Kashe wuta kuma a hankali cire kajin daga tukunya. Sanya kaza a cikin babban kwano kuma fara cire naman daga kashi. A ajiye naman kajin a gefe a zubar da kashi.
3. Ƙara zest da ruwan 'ya'yan itace lemun tsami a cikin broth da cakuda kayan lambu. Yin amfani da blender na nutsewa, haɗa a hankali har sai miya ta yi laushi sosai. Gyara kayan yaji don dandana. Ƙara tumatir diced.
4. Ƙara naman kajin a cikin tukunya, motsawa kuma sita don minti 15-20. A yi ado da cilantro sabo, avocado, da ƙarin ruwan lemun tsami.

Gina Jiki

• Girman sashi: 1 kofin.
• Kalori: 91.
• Fats: 6 g.
• Carbohydrates: 8 g (6 g net).
• Fiber: 2 g.
• Protein: 14 g.

Palabras clave: Miyan kajin Mexica Keto.