Idan kun kasance mai sha'awar abincin Italiyanci, dole ne ku saba da lasagna na gargajiya. Ya kamata ku riga kun san cewa yawanci abincin da aka fi so ga dukan iyali.
Koyaya, akan cin abinci na ketogenic, kuna buƙatar yin wasu gyare-gyare idan kuna son jin daɗin wannan abincin ta'aziyya.
Wannan girke-girke na miya na lasagna yana ɗaukar duk dandano na lasagna, tare da duk kayan abinci na miya na kayan lambu don yin abinci mai arziki da dandano a cikin tukunya ɗaya.
Idan ba ku da tukunyar gaggawa, za ku iya amfani da mai jinkirin dafa abinci ko kuna iya yin tsofaffin makaranta kuma ku yi amfani da babban tukunyar daidaitaccen tukunya.
Wannan miyar lasagna shine:
- Zafi
- Ta'aziyya.
- Dadi
- Mai gamsarwa.
Manyan sinadaran sune:
- tsiran alade Italiya.
- Tomate.
- Ƙungiyar.
- Miyan kaza.
Zabin Sinadaran:
- Cuku Mozzarella
- Basil sabo
- Italiyanci kayan yaji.
Amfanin Miyan Lasagna 3 Akan Lafiya
# 1: Yana kare fata
Kafin yin amfani da wani Layer na kare lafiyar rana, kuna iya so a duba abincin ku. Abinci yana da tasiri mai mahimmanci akan lafiyar fata.
Kuma idan ana maganar abinci da ke kare fata, tumatur na daya daga cikin mafi tasiri.
Lokacin da kuke cin abinci mai yawa a cikin mahadi na antioxidant kamar carotenoids da flavonoids, waɗannan suna tafiya zuwa kyallen jikin ku waɗanda suka fi fallasa haske. Anan suna kare kyallen jikin ku daga lalacewar UV.
Tumatir yana da wadata a cikin lycopene, wani fili na shuka, wanda shine nau'in carotenoid. Bincike ya nuna cewa shan lycopene, ko kayan tumatir da ke da sinadarin lycopene, na iya yin tasiri sosai ga lafiyar fata.
A zahiri, bayan makonni 10 zuwa 12 na sa baki, lycopene ya bayyana yana rage hankali ga lalacewar rana ta UV. Ta wannan hanyar yana aiki azaman kariya ta hasken rana ta ciki ( 1 ).
# 2: Yana goyan bayan lafiyar zuciya
Amfanin tafarnuwa na iya haifar da post na kansa. Duk da haka, daya daga cikin fa'idodin cin tafarnuwa da aka yi nazari akai shine tasirinta akan lafiyar zuciya.
Bai kamata ya zo da mamaki ba cewa ingancin abincin ku yana shafar wannan mahimmanci kuma mai laushi. Cin abinci anti-mai kumburi kuma mai arzikin antioxidants wani bangare ne na lafiyar gaba daya, musamman lafiyar zuciyar ku.
Yin amfani da tafarnuwa akai-akai yana da tasirin rage ƙwayar cholesterol kuma yana rage ƙwayar triglycerides. Duk da yake cholesterol kadai ba dole ba ne dalilin ƙararrawa, lokacin da cholesterol ya zama oxidized, yana iya haifar da rikitarwa irin su atherosclerotic plaques.
Wani bincike ya gano cewa shan tafarnuwa na tsawon watanni biyu ya haifar da raguwar kashi 8% a cikin jimlar ƙwayar cholesterol. Masu binciken sun ba da rahoton cewa wannan adadin yana da alaƙa da raguwar 38% a cikin haɗarin abubuwan da ke tattare da jijiyoyin jini ga mutanen 50 da suka wuce ( 2 ).
#3: daidaita sukarin jini
Lokacin bin abincin ketogenic, ɗayan manyan burin ku shine kiyaye ku matakin sukari na jini, don haka za ku iya ƙara yawan ketones. Yadda za a sarrafa wannan? Ta hanyar abinci.
Albasa babban tushen quercetin, maganin antioxidant da anti-mai kumburi. Quercetin wani fili ne mai ƙarfi wanda aka sani sosai don tasirin kariya daga ciwon sukari, ciwon daji, cututtukan neurodegenerative, da cututtukan zuciya.
A matsayin wakili na maganin ciwon sukari, quercetin na iya rage glucose na jini ta hanyar hana sha glucose a cikin ƙananan hanji. Hakanan yana da alama yana taimakawa wajen sakin insulin kuma yana haɓaka amfani da glucose ta ƙwayoyin nama. A wasu kalmomi, yana taimaka wa sel ɗin ku su sha glucose don amfani da shi don man fetur maimakon kawai zama cikin jini. 3 ).
Keto lasagna miyan
Lokaci na gaba kana cikin yanayi don ɗan ɗanɗano miya da Italiyanci, ɗauki kwano ka tattara kayan aikinka don yin wannan miyan lasagna mai daɗi.
Ya ƙunshi duk ɗanɗanon miya na tumatir mai wadata, da nama da cuku na lasagna, wa zai iya neman ƙarin?
Miyan Lasagna Low Carb
Neman abinci mai daɗi a cikin kwano? Tsallake lasagna na gargajiya kuma ku zaɓi miyan lasagna tare da tsiran alade na Italiyanci, cuku ricotta, da tumatir.
- Lokacin Shiri: 15 minutos.
- Lokacin dafa abinci: 20 minutos.
- Jimlar lokaci: 35 minutos.
- Ayyuka: Kofuna 4.
Sinadaran
- 500 g / 1 laban tsiran alade na Italiyanci.
- 2 tafarnuwa cloves (yankakken finely).
- 1 matsakaici albasa.
- 1 tablespoon na man zaitun.
- 2 tablespoons na tumatir manna.
- 1170 g / 6 oz na dakakken tumatir.
- 3 zucchini (yanke cikin bakin ciki yanka).
- Kofuna 3 na broth kaza (ko broth kaza).
- 1 teaspoon gishiri.
- ¼ teaspoon na barkono baƙi.
- 2 teaspoons na busassun oregano.
- 1 teaspoon dried thyme.
- ¼ teaspoon ja barkono flakes.
- ¼ kofin Parmesan cuku.
- ¼ kofin yankakken faski.
- ¼ kofin ricotta cuku.
Umurnai
- Kunna tukunyar gaggawa kuma danna aikin SAUTE + na mintuna 10. Sanya tsiran alade na minti 5. Cire daga zafi kuma yanke tsiran alade a cikin fayafai 1,25-inch / 0,5-cm. Saka su a cikin tukunyar. Add man zaitun, albasa, gishiri, barkono, tafarnuwa, oregano, thyme, da kuma ja barkono flakes. Dama kuma dafa don minti 2-3. Ƙara man tumatir da kuma motsawa da kyau don haɗawa.
- Zuba tumatir da broth kaza.
- Kashe tukunyar nan take, kunna shi baya kuma danna MANUAL + 20 mintuna. Saka murfin kuma rufe bawul.
- Lokacin da mai ƙidayar lokaci ya kashe, saki matsi da hannu kuma cire hular. Ƙara yankakken zucchini kuma bar shi ya huta na tsawon minti 5-10 har sai sun yi laushi zuwa rubutun da ake so.
- Raba da yin hidima tare da cokali na ricotta cuku, dash na Parmesan cuku, da yankakken faski idan an so.
Gina Jiki
- Girman sashi: 1 kofin.
- Kalori: 209.
- Fats: 11 g.
- Carbohydrates: 9 g (7g ruwa).
- Fiber: 2 g.
- Sunadarai: 19 g.
Palabras clave: keto lasagna miyan girke-girke.