Leʻaleʻa haʻahaʻa carb keto meatloaf meaʻai

Ke ʻimi nei i kahi ala e hoʻomaʻamaʻa ai i ka hoʻomākaukau ʻai ʻana o kēia pule?

E ho'āʻo i kēia ʻiʻo keto ʻono e hoʻohui i nā ʻano like ʻole i kāu papa kuhikuhi pule. Me 2 grams wale nō o nā kalapona ʻupena i kēlā me kēia ʻoki, ʻo kēia meaʻai meatloaf pono e kōkua iā ʻoe e hoʻomau. i ka ketosis, e māʻona ʻoe a hāʻawi iā ʻoe i kahi momona momona. Eia kekahi, kūpono kēia kīʻaha haʻahaʻa haʻahaʻa no ka hānai ʻana i ka ʻohana holoʻokoʻa a i ʻole e hāʻawi iā ʻoe i nā koena lawa no ka pule holoʻokoʻa.

Pehea e hana ai i ka ʻiʻo ʻai haʻahaʻa

Hoʻohana nā loina ʻiʻo kuʻuna i ka ʻūpalapala e pale ai i ka ʻiʻo o ka lepo (maʻamau ka pipi ʻōpala, puaʻa a i ʻole ka lepo turkey) hāʻule kaʻawale. Hoʻololi nā mana gluten-free i ka ʻai linseed,ʻia palaoa niu aiʻole palaoa ʻalemona no ke kumu like.

ʻOiaʻiʻo: ʻAʻole pono ka Breadcrumbs a i ʻole kahi koho gluten-free. ʻO nā nā huaʻAʻole ʻo ka palaoa a i ʻole ka palaoa i paʻa i ka hui ʻana. I loko o kēia meaʻai keto meatloaf maʻalahi, ʻaʻole ʻoe e hoʻohana i kekahi o nā mea i luna. Akā, e hoʻohui wale ʻoe i ka pipi ʻai manuahi a me nā hua manu me ka hū a me nā mea kanu no ka ʻono.

Inā pono ʻoe e loaʻa i nā ʻōpala i loko o kāu meatloaf e hoʻokō ai i kāu ʻano makemake, e hoʻāʻo e hoʻohui i kekahi ʻili puaʻa liʻiliʻi.

Ma kahi o ka hoʻolei ʻana iā lākou i loko o ka blender, makemake paha ʻoe e ʻōwili iā lākou ma luna o luna no ke ʻano crunchest. ʻO ka pōmaikaʻi: ʻaʻole gluten-free ka ʻili puaʻa.

Ma ka papa ʻaina pāʻina haʻahaʻa haʻahaʻa ma lalo nei, e hoʻohana ʻaila avokado, mea hū meaʻai, nā mea kanu hou a me ka pepa ʻeleʻele no ka ʻono. He nui nā meaʻai meatloaf e kāhea i nā mea hoʻonani hiki ke hoʻouka ʻia ke kō a i ʻole nā ​​mea ʻē aʻe i makemake ʻole ʻia, e like me ka ʻuala ʻulaʻula sugary a i ʻole ka lole BBQ.

E makaʻala me nā meaʻai i loaʻa i ka sauce Worcestershire, ka mea maʻamau i loko o ka gluten. A e nānā i ka helu kalapona ma ka lepili, no ka mea, loaʻa i kekahi mau brands o Worcestershire sauce ka nui o ke kō.

ʻO ka ʻuala Tomato kekahi kumu huna koʻikoʻi, e nānā pū i kāu helu kalapona. He koho ketchup me ke kō ʻole inā ʻaʻole ʻoe makemake e hana i kāu keto ketchup ponoʻī.

ʻO nā meaʻai e kāhea ana i ka paʻi tōmato a i ʻole ʻakika amino niu (he pani no ka soy sauce) pono e maikai. Hiki ke lilo ka ʻuala ʻōmato i kumu huna o ke kō, no laila makemake paha ʻoe e hoʻopili me ka paʻi tōmato ke ʻole ʻoe e loaʻa i kahi mila me ke kō ʻole.

Ke kohoʻana i nā meaʻai maikaʻi

Ke koho ʻana i nā meaʻai no kāu ʻiʻo keto, e hoʻomanaʻo i ka helu o ka maikaʻi. E koho mau i nā meaʻai kiʻekiʻe loa hiki iā ʻoe ke loaʻa. ʻO ke ʻano o kēia pipi hānai mauʻu y hua hānai hānai.

Akā ʻoi aku ka maikaʻi o ka pipi hānai mauʻu ma mua o ka pipi hānai ʻai? ʻOiaʻiʻo. ʻOi aku ka nui o nā huaora, nā minerala, nā antioxidants, a me ka hapa nui o nā momona olakino ma mua o ka pipi hānai ʻai ( ¹ ).

Ma lalo iho nei kekahi o nā pono kūikawā o ka pipi hānai mauʻu. Ke hoʻohālikelike ʻia me kāna hoa hānai ʻai, ʻo ka pipi hānai mauʻu ʻo ia:

1. Nui i ka CLA (conjugated linoleic acid).
2. Loaʻa i ka omega-3 fatty acids.
3. Hoʻopili ʻia me nā huaora a me nā antioxidants.

Nui ma CLA

Loaʻa i ka pipi hānai mauʻu ʻo CLA, conjugated linoleic acid, ʻo ia ka momona momona i loaʻa i ka ʻiʻo a me nā huahana waiu. Wahi a in vitro a me kekahi mau hiʻohiʻona in vivo, hiki i ka CLA ke kōkua i ke kaua ʻana i ka maʻi maʻi a hiki ke kāohi i ka ulu ʻana o ka tumor ( ² ). Hōʻike pū ka noiʻi hiki ke kōkua i ka mālama ʻana i ke kaumaha o ke kino olakino ( ³ ).

Hiki i ka meaʻai i hoʻopiha ʻia me nā momona maikaʻi e like me CLA ke loaʻa ka hopena pololei i kou pae kō koko. Ua nānā ka Journal of Endocrinology and Metabolism i nā hopena o nā momona maikaʻi ma nā pae insulin i nā keiki momona.. Ua ʻike ʻia kēia haʻawina ʻo 37% o nā maʻi i mālama ʻia me nā momona olakino, ʻo CLA ka mea nui, ua hōʻike ʻoi aku ka maikaʻi o ka ʻike insulin ( ⁴ ).

Loaʻa i ka omega-3 fatty acids

ʻO ka pipi hānai mauʻu ka waiwai i nā waikawa momona omega-3, ʻoi aku ka nui o ka hoʻohālikelike ʻia me ka pipi hānai ʻai. Hāʻawi ka Omega-3 fatty acid i nā pono he nui no kou puʻuwai. Hiki iā lākou ke hōʻemi ka māla ʻana, hoʻomaikaʻi i ke ʻano, hoʻoikaika i ka pale ʻana, hoʻohaʻahaʻa i ke koko, hoʻomaikaʻi i ke olakino ʻili, a hoʻemi i ka maʻi cardiovascular.

I kekahi manawa, ua ʻai nā kānaka i ka ratio 1: 1 o ka omega-3 i ka omega-6 fatty acids. I kēia lā, hiki iā ʻoe ke ʻai i 10 mau manawa ʻoi aku ka omega-6 fatty acids ma mua o omega-3. ʻO ke kumu nui kēia ma muli o ka hoʻohana nui ʻana i nā aila hua - e like me c Makahiki y ʻaila mea kanu - ma ka lumi kuke ( ⁵ ).

Hiki iā ʻoe ke lawe i nā ʻakika momona omega-3 ma ke ʻano hoʻohui a i ʻole e ʻai i nā iʻa momona a me ka pipi hānai mauʻu. Akā, pono ʻoe e kiʻi iā lākou mai nā kumu waho - ʻaʻole hiki i kou kino ke hana i nā omega-3 ma kāna iho.

Wahi a nā haʻawina he nui, ʻo ka ʻai ʻana i ka omega-3 fatty acids e hōʻemi i nā kumu pilikia cardiovascular. Ua hōʻike ʻia he hopena maikaʻi ma ke kahe koko, ka hiki ke hoʻoikaika kino, ka puʻuwai puʻuwai, a me ke kahe koko coronary ( ⁶ ) ( ⁷ ). Aia kekahi mau hōʻike ikaika e kākoʻo ana i ke kuleana o omega-3 fatty acids i ka pale ʻana i ka make ʻana o ka naʻau. ⁸ ).

Hoʻopili ʻia me nā huaora a me nā antioxidants

ʻOi aku ka nui o nā huaora a me nā minela i ka pipi hānai mauʻu ma mua o ka pipi hānai ʻai. Ua hōʻike ʻia kekahi mau noiʻi ʻana he nui nā huaora A a me E i ka pipi hānai mauʻu. ⁹ ). Hana ʻia ka Vitamin E ma ke ʻano he antioxidant i loko o kou kino, pale i nā radical manuahi, hoʻoulu i ka ʻōnaehana pale, a pale i nā clots koko ( ¹⁰ ).

ʻOi aku ka nui o nā antioxidants glutathione a me superoxide dismutase i ka pipi hānai mauʻu i ka pipi i hānai ʻia i ka palaoa ( ¹¹ ).

ʻO Glutathione ka antioxidant nui i loko o kou kino a kōkua i ke kūkulu a hoʻoponopono ʻana i ka ʻiʻo ʻiʻo, hana i ka protein i loko o ke kino, a kākoʻo i ka ʻōnaehana pale. ¹² ). ʻO ka Superoxide dismutase kahi enzyme e hoʻohiolo i nā molekele hiki ke hoʻopōʻino i loko o nā sela, e pale ana i ka pōʻino o ke kino ( ¹³ ).

E hoʻohui i kēia mea ʻai keto meatloaf i kāu hoʻomākaukau pāʻina pule

ʻAʻole pono e ʻoluʻolu nā ʻano ʻai kaʻa haʻahaʻa. He mea kūpono kēia ʻiʻo keto maʻalahi no kāu ʻai keto a hana pū kekahi no ka paleo.

No ka hana ʻana, pono ʻoe i ka pā pānaʻi, kahi kīʻaha nui, a me kahi mea hana meaʻai. E ʻoki i 10 mau minuke no ka manawa hoʻomākaukau a e hoʻomoʻa mua i kāu umu i 205º C / 400º F. ʻO ka ʻiʻo ʻai ma waena o 50 a me 60 mau minuke e kuke ai.

E like me ka nui o nā meaʻai keto, ʻae kēia ʻiʻo keto iā ʻoe e leʻaleʻa i kāu mau meaʻai hōʻoluʻolu punahele me kekahi mau hoʻololi meaʻai olakino. Inā makemake ʻoe e hoʻohui i kāu papaʻai maʻamau, e hoʻāʻo e hoʻāʻo me nā manaʻo keto no ka hoʻohui ʻana i nā ʻano ʻono.

E wāwahi i kekahi mau ʻāpana tocino Ma luna, e kālua i kahi cheese cheddar a i ʻole mozzarella, a kāpīpī paha i kahi Parmesan ma luna.

E hoʻomanaʻo i ka loaʻa ʻana o nā meaʻai maikaʻi, koho i nā momona maikaʻi, a pale aku i nā haʻaleʻa i makemake ʻole ʻia e like me nā mea hoʻonani kōpaʻa a me nā ʻōpala berena maʻamau.

ʻIʻi ʻiʻo Ketogenic ʻAiʻa Haʻahaʻa ʻono

ʻO ka Meatloaf ka meaʻai hōʻoluʻolu maikaʻi loa a me ka mea hoʻokipa maikaʻi loa no nā pō paʻahana. E lawelawe me nā mea ʻai ʻai haʻahaʻa like pālua, brocoli o zucchini.

• Ka Hoʻomoe: 10 minutos.
• Ka manawa e kuke ai: 50 minutos.
• Huina manawa: 1 hola.
• Nā Hana Hana: 6.
• Kāleka: Kumukūʻai.
• Lumi kuke: Tureke

Nā meaʻai

• 1 kg / 2 paona 85% pipi wīwī i hānai ʻia i ka mauʻu.
• 1/2 punetune o ka paʻakai Himalayan maikaʻi.
• 1 teaspoon o ka pepaʻeleʻele.
• 1/4 kīʻaha hū meaʻai.
• 2 mau hua nui.
• 2 punetune o ka aila avocado.
• 1 punetune o ka lemon zest.
• 1/4 kīʻaha o ka paʻi paʻi.
• 1/4 kīʻaha oregano hou, ʻoki ʻia.
• 4 cloves o kālika

Nā kuhikuhi

1. E puhi mua i ka umu a 205º C / 400º F.
2. I loko o kahi pola nui, e hui i ka pipi lepo, ka paʻakai, ka pepaʻeleʻele, a me ka hū.
3. I loko o ka blender aiʻole ka meaʻai meaʻai, e hui i nā hua, kaʻaila, nā mea kanu, a me ke kāleka. E hoʻohui a hiki i ka huʻa ʻana o nā hua a hui ʻia nā mea kanu, lemon, a me ke kāleka.
4. E hoʻohui i ka hui hua manu i kaʻiʻo a hui e hui.
5. E hoʻohui i ka ʻiʻo i hoʻohui ʻia i kahi pā pānaʻi liʻiliʻi 20x10-inihi. Maalahi a palahalaha.
6. E kau ma ka papa waena a e hoʻomoʻa no 50-60 mau minuke, a hiki i ka ʻeleʻele gula o luna.
7. Wehe akahele mai ka umu a hoʻopololei i ka pā palaoa ma luna o ka paila e hoʻokahe i kekahi wai. E hoʻomaha no 5-10 mau minuke ma mua o ka ʻoki ʻana.
8. E hoʻonani me ka lemon hou a hauʻoli.

Nutrition

• Kālā: 344.
• Nā momona: 29 g.
• ʻAi-kaloli: 4 g.
• Kapua: 2 g.
• Kumuʻiʻo: 33 g.