ʻO ka pipi a me ka moa nā kumu protein nui i maikaʻi no kou olakino. ʻAʻole ʻo lākou wale nō kāu mau koho protein, e like me ka hōʻike ʻana o kēia mau puaʻa keto.
ʻOiai ʻaʻole e nānā ʻia ka ʻai puaʻa, ʻoi aku ka maikaʻi o ka ʻai ketogenic no ka hoʻihoʻi ʻana i ka puaʻa ma ke ʻano he kumu protein no kāu meaʻai punahele punahele. A ʻoi aku ia ma mua o ka ʻono.
Ma mua o kou hoʻā ʻana i ka umu, e nānā e ʻike i ke kumu he manaʻo maikaʻi ka hoʻohui ʻana i ka puaʻa i kou ola keto.
ʻO nā pono meaʻai o ka puaʻa
He nui ka puaʻa i nā huaora nui a me nā minela, e like me ka vitamina A, ka huaʻa B6, ka huaʻa B12, ka thiamine, ka niacin, riboflavin, ka waikawa pantothenic, a me ka phosphorus, selenium, sodium, zinc, potassium, copper, a me ka magnesium ( 1 ).
ʻO nā huaora e like me ka huaora B6 he mea nui ia no ke kaʻina hana o ka metabolizing o nā macronutrients like ʻole a me nā hana ʻē aʻe o ka ʻōnaehana nerve. ʻO Riboflavin, ka mea i kapa ʻia ʻo ka vitamina B2, ke kuleana no ka hoʻoponopono ʻana i nā ʻiʻo i hōʻino ʻia a hoʻomaikaʻi i ke olakino ʻili ( 2 ).
ʻO Zinc kekahi mea nui i loaʻa i ka puaʻa. ʻO ka mālama ʻole ʻana i kāu ʻai zinc hiki ke alakaʻi i kahi hemahema o ka zinc, hiki ke hoʻoulu i nā ʻano like ʻole, e like me ka hoʻololi ʻana i ka ʻai, ka loli kaumaha, ka poho o ka lauoho, nā pilikia digestive, ka luhi mau, a i ʻole nā pilikia fertility ( 3 ).
Inā ʻo kēia kou manawa mua e hoʻāʻo ai i ka ʻai puaʻa, mai makaʻu. E hoʻomākaukau i nā ʻāpana puaʻa ma ke ʻano like me ka steak, ma ka ʻulaʻula mua ʻana i nā ʻaoʻao ʻelua i loko o ka skillet a laila waiho i loko o ka umu no ke koena o ka manawa kuke.
Nā pono olakino o nā mea ʻala
I loko o kēia mea ʻai puaʻa keto, loaʻa nā mea ʻono nui mai ka pā paʻi, paprika, oregano, a me koume. ʻO ka manawa pinepine ʻo ka hapa lōʻihi o kahi meaʻai ʻo ia nā mea ʻala.
ʻO nā mea kanu a me nā mea ʻala āu e hoʻohana ai i ke kau ʻana i kāu meaʻai e hoʻohui i nā mea ʻoi aku ma mua o ka ʻono wale nō. Loaʻa iā lākou nā pūhui bioactive hiki ke pōmaikaʻi i kou kino ma nā ʻano he nui ( 4 ). ʻO kahi pahuhopu koʻikoʻi i ka kuke ʻana i ka haʻahaʻa haʻahaʻa, ʻo ia ka hana ʻana i kāu mau meaʻai e like me ka hiki.
A ʻoiai ua hoʻohana paha ʻoe i ka nui o nā mea kanu a me nā mea ʻala i nā makahiki, e noʻonoʻo paha ʻoe i ka ʻokoʻa ma waena o ka mea kanu a me ka mea ʻala.
ʻO ka ʻōlelo maʻalahi, loaʻa mau nā mea kanu mai nā lau o ka mea kanu, ʻoiai nā mea ʻala mai kekahi ʻāpana o ka mea kanu ma waho o ka lau, e like me ke aʻa, ʻanoʻano, pua, ʻōpuʻu, hua, hua, a ʻili paha.
ʻO nā mea kanu a me nā mea ʻala, ʻo ia hoʻi i ko lākou mau ʻano maloʻo, loaʻa i ka nui o nā phytochemical i kapa ʻia he polyphenols ( 5 ). Hana kēia mau polyphenols ma ke ʻano he antioxidants, e pale ana i kāu mau cell mai ka pōʻino radical manuahi.
Hoʻohālikelike ʻia kona ʻike me nā meaʻai ʻē aʻe i ʻike ʻia he polyphenols, e like me ka broccoli, nā aniani, nā hua waina, nā huaʻai, a me ke kokoleka ʻeleʻele (( 6 ). He aha hou aʻe, ke ulu nei ka ʻimi noiʻi e pili ana i ka hāʻawi ʻana o nā polyphenols i kā lākou mau pono olakino ma o ka hana ʻana i ka microbiota ʻōpū ( 7 ).
E ʻike i lalo i kekahi o nā pōmaikaʻi āu e hoʻohui ai i kāu meaʻai ma ke ʻano o nā mea ʻala.
- Loaʻa i ka pāhiri he apigenin, nona nā waiwai anti-inflammatory ( 8 ).
- Loaʻa ʻia ka paprika mai nā pepa bele. Ua hōʻike ʻia ka paprika carotenoids he hana antioxidant ikaika ( 9 ). ʻO Oregano a me thyme kekahi ʻāpana o ka ʻohana Lamiaceae, kahi i loaʻa i nā mea ʻala ʻē aʻe e like me marjoram, rosemary, basil, sage, a me nā mea hou aku. ʻO nā polyphenols i loko o ka oregano a me thyme e kōkua i ka pale ʻana i ka haʻihaʻi oxidative o nā lipid e hoʻopōʻino i nā cell a ʻike ʻia no kā lākou mau pono antioxidant ( 10 ) ( 11 ).
ʻOiai ka liʻiliʻi o ka nui o nā mea kanu a me nā mea ʻala āu e hoʻohana ai i kahi meaʻai, kōkua lākou i ka meaʻai āpau o kāu meaʻai.
ʻO nā kīʻaha ʻaoʻao e hoʻohuli i kēia kīʻaha i meaʻai nui
He mea maikaʻi loa kēia meaʻai haʻahaʻa, gluten-free, e hoʻokomo ʻoe i nā ʻāpana puaʻa i kāu hoʻololi ʻai mau. ʻO kekahi o nā mea kōkua maikaʻi loa e noho ma ka ʻai ketogenic ka loaʻa ʻana o nā ʻano like ʻole i kāu papaʻai.
ʻAʻole hiki iā ʻoe ke hele hewa me kahi kīʻaha nui crunchy a me nā ʻaoʻao ʻono e like me keto Italian beans. salakeke me ka ʻuala o ʻakika ʻāʻī i ʻōwili ʻia i ka puaʻa keto .
Inā makemake ʻoe i kahi mea hoʻonani me kahi mea momona a momona, hiki iā ʻoe ke hoʻomākaukau i kēia meaʻai mai ʻO ka macaroni a me ka paʻakai kalaka haʻahaʻa, waiwai i ka cream kaumaha a me ʻekolu ʻano paʻakai.
ʻO ka hoʻololi ʻana e hana ai i loko o ka mea ʻai ea
ʻOiai ʻaʻole kūpono kēia ʻano mea ʻai ʻo Keto Pork Chop no ka hana ʻana i ka Instant Pot ma muli o ka paʻakai Parmesan, hiki iā ʻoe ke kālua iā ia i loko o ka ea fryer me ka liʻiliʻi a ʻaʻole hoʻololi.
E hoʻokuʻu wale i nā ʻōlelo aʻoaʻo no ka hoʻomoʻa ʻana i nā ʻāpana puaʻa ma ka lumi kuke mua, a laila e hahai i nā ʻōlelo a kāu mea hana fryer hohonu no ka palai ʻana i kahi ʻāpana ʻiʻo 2,5 iniha / 1 cm.
Aia paha kahi ikona ma ke alo o kāu fryer e haʻi iā ʻoe i ka manawa a me ka mahana i ʻōlelo ʻia.
Ma muli o ka mea hana, e hāʻule paha ka mahana i manaʻo ʻia ma waena o 360 a me 205º C / 400º F. Hiki i nā ʻāpana puaʻa ke kuke i loko o 12 a 14 mau minuke, ma muli o ka mānoanoa. ʻAlaʻula maikaʻi lākou i loko o ka mea palai hohonu a e ʻuʻuku.
ʻO ka hoʻopā hope loa: ka ʻuala barbecue
Me ka nui o nā mea ʻala e koho ai, hiki iā ʻoe ke hoʻokiʻekiʻe i kēia mau ʻāpana puaʻa keto me ka ʻai barbecue-friendly keto no ka hoʻopau ʻana.
Keto BBQ Sauce Recipe e kōkua iā ʻoe noho ma ketosis me kāna mau mea hoʻoheheʻe haʻahaʻa, e like me ka sauce tomato, ʻO ka vīneka cider apple, Worcestershire sauce, mustard ʻeleʻele, pauka ʻakaʻakai y pauka kālika.
Ke luhi ʻoe i ka moa a me ka pipi ma ke ʻano he kumu protein nui, ʻo kēia mau ʻāpana puaʻa ketogenic Hāʻawi lākou iā ʻoe i ka ʻono a pau āu e makemake ai a ʻike wau e kūpono i kāu mau macro ketogenic pono.
Me ka ʻoi aku o 59 kalama o ka protein, 3,2 kalama o ka ʻupena ʻupena, a me ka nui o ka momona o ka ʻoi aku ma mua o 17g, e hāʻawi kēia mau ʻoki i kāu macros i mea hoʻonui hanohano.
ʻAi puaʻa i kālua ʻia me ka ʻai barbecue keto
ʻO kēia mau meaʻai keto maikaʻi loa kēia mau meaʻai keto ʻole. Hoʻopiha ʻia me ka protein nutrient-dense, hoʻopiha ʻia nā ʻāpana puaʻa, haʻahaʻa-carb, a maʻalahi ke hana. Inā ʻoe e hoʻohana ana i nā ʻāpana puaʻa iwi, pono paha ʻoe e hoʻololi i ka manawa kuke, akā no ka mea ʻoi aku ka lahilahi ma mua o ka iwi ʻole.
- Ka Hoʻomoe: 10 minutos.
- Ka manawa e kuke ai: 50 minutos.
- Huina manawa: 1 hola 10 minuke.
- Nā Hana Hana: 4.
- Kāleka: Kumukūʻai.
- Lumi kuke: ʻAmelika.
Nā meaʻai
- 1/2 kīʻaha o ka palaoa Parmesan i kuʻi ʻia.
- 1 1/2 teaspoon kālika pauka.
- 1 punetune o ka paʻi maloʻo.
- 1 teaspoon thyme maloʻo.
- 1 teaspoon o ka paprika.
- 3/4 ka paʻakai ka paʻakai.
- 1/2 teaspoon o ka pepa.
- 1/2 teaspoon ka pauka onion.
- 1/4 teaspoon ka pauka chili.
- 1/8 teaspoon oregano.
- 1 punetune o ka aila avocado.
- 4 ʻāpana puaʻa.
Nā kuhikuhi
- E puhi mua i ka umu i 180º C / 350º. E kāpī i ke kīʻaha kīʻaha nonstick me ka ehu kuke.
- E hoʻohui i ka Parmesan cheese a me nā mea ʻala i loko o kahi pā pāpaʻu. Kuʻi a hui maikaʻi.
- E puhi i ka ʻaila avocado ma luna o ka wela wela i loko o kahi skillet nui.
- E hoʻokuʻu i nā'āpana puaʻa me nā meaʻono a kau i loko o kahi skillet wela. He mea maikaʻi loa ka ipu hao hoʻolei no ka uhi ʻana. Palauni nā ʻaoʻao ʻelua o nā ʻāpana puaʻa. E hoʻololi i nā ʻāpana puaʻa browned i kahi pā i hoʻomākaukau ʻia.
- Ninini ʻuala keto barbecue (koho) ma ka pork chops.
- E kālua i nā ʻāpana puaʻa i ka umu a hiki i ka mahana o loko i 150ºC / 300ºF, ma kahi o 50 mau minuke. Wehe ʻia mai ka umu a waiho i nā ʻāpana puaʻa e hoʻomaha a hiki i ka mahana o loko i 70º C / 160º F, ma kahi o 10 mau minuke.
Nutrition
- Nui ʻāpana: 1 oki puaa.
- Kālā: 423.
- Nā momona: 17,2 g.
- ʻAi-kaloli: 4 g.
- Kumuʻiʻo: 59,8 g.
Hoʻopiliʻia nā Palabras: Kopa Puaʻa Moʻa Keto.