ʻO ka ʻiʻa moa Bufalo ʻala ʻala Keto

Ua kamaʻāina paha ʻoe i kēlā ʻono ʻono o nā ʻēheu moa ʻano Buffalo. A ʻoi aku ka nui o nā chef a me nā mea paʻi puke meaʻai e hoʻāʻo nei e kiʻi i kēlā ʻono "buffalo" kūikawā ma nā ala hou.

Mai nā ʻēheu bufalo iwi ʻole a hiki i ka pua puaʻa bufalo a me nā pua broccoli bufalo. Nui nā ala hou a hoihoi e kiʻi i kēlā ʻono bufalo kūikawā ma kāu pā.

ʻO kēia ʻano meaʻai moa buffalo keto haʻahaʻa he ala ʻoi aku ka noʻonoʻo e loaʻa ai ka ʻono o nā ʻēheu moa bufalo, akā me ka ʻoluʻolu a me ka maʻalahi o ka ʻaina sopa wela.

He kiʻekiʻe ka momona o kēia soup keto a hoʻopiha ʻia me nā meaʻai e hāʻawi iā ʻoe i ka ikaika a me ka māʻona.

ʻO luna me ka lole hānai hānai keto, ka paʻakai polū ʻūlū, ka seleri i ʻoki ʻia, a i ʻole ka ʻuala wela hou no ka ʻaina ahiahi hoʻokahi e makemake ai ka ʻohana holoʻokoʻa, ʻoiai inā ʻaʻole lākou keto a i ʻole nā ​​​​kapa haʻahaʻa.

ʻO kēia sopa moa bufalo:

• ʻona.
• ʻono
• ʻOluʻolu
• Me ka ʻole gluten.

ʻO nā mea nui o kēia sopa moa bufalo:

• Pollo.
• ʻO ka hinuʻaila.
• Kāleka.
• Nā puaila.

Nā Pono Pono:

• Kīhiʻu uliuli ʻūlū.
• Kāleka ʻokiʻoki no ka hoʻoulu ʻana.
• ʻAi wela a Frank.

3 Pono Ola o ka Sopa Moa Bufalo Keto

# 1: hoʻolalelale

Hoʻopiha ʻia ka Bone Broth me nā amino acids proline, arginine, glycine, a me glutamine, nā mea maikaʻi a pau no ka hana ʻana i ka collagen hou i kou kino.

Pono ʻoe i collagen hou no ka ʻili olakino, nā hui, ke olakino, a ʻae, ke olakino ʻōpū.

He mea koʻikoʻi ka Glutamine no ka mālama ʻana i ke ʻano o ka ʻōpū. Mālama ʻo ia i ke kapa o ka pā ʻōpū a hiki ke kōkua i ka hoʻōla ʻana i ka maʻi leaky gut, kahi maʻi e ʻā ai ka uhi o ka ʻōpū a hoʻomaka i ka pōʻino ( ¹ ).

ʻO ka cauliflower kekahi meaʻai maikaʻi loa no ke olakino ʻōpū, i kēia manawa no kāna hana i ka microbiome ʻōpū.

Ua ʻike ka poʻe noiʻi i ka maikaʻi o ka fiber iā ʻoe, akā ʻaʻole maopopo loa ke kumu. ʻOiaʻiʻo, hoʻonui ka fiber i ka nui o ka stool a kōkua iā ia e hele i loko o ka ʻōnaehana digestive me ka maʻalahi, e pale i ka constipation.

Akā, no ke aha e ola lōʻihi ai ka poʻe e ʻai i nā meaʻai fiber kiʻekiʻe ( ² )?

He mea paha ia e pili ana i kou hewa o ka ʻōpū.

ʻAʻole ʻoe e hoʻoheheʻe i ka fiber e like me kāu e ʻeli ai i nā meaʻai ʻē aʻe. Akā, ʻaʻole ka fiber i kēlā kaʻina hana a hele pololei i kou ʻōpū, kahi e hānai ai nā piliona bacteria. He nūhou maikaʻi kēia no nā hua bacteria maikaʻi o ka ʻōpū, e piʻi aʻe inā loaʻa ka nui o ka fiber ( ³ ). Ke loaʻa ʻole ʻoe i ka nui o ka fiber, e make ana kou ʻōpū maikaʻi i ka pōloli, e hāʻawi ana i ke ala i ke kōkua ʻole a i ʻole "ʻino" bacteria.

Kōkua pū ka Fiber i kou kino e hana i nā ʻakika momona pōkole, he nui nā pono olakino, ʻoi aku ka maikaʻi o ke olakino ʻōpū ( ⁴ ).

# 2: e hoʻemi i ka mumū

ʻO ka ʻai keto, ma ka laulā, he meaʻai anti-inflammatory. Pili kēia i ka mālama ʻana i ke kō koko a me ka pae o ka insulin i haʻahaʻa a me ka hana ʻana i nā ketones, e kōkua i ka hōʻemi ʻana i ke kaumaha oxidative ( ⁵ ).

Ma muli paha o kou hōʻemi maoli ʻana i ka nui o nā meaʻai ʻaʻai i ka wā e ʻai ai ʻoe i ka ʻai keto, e like me ke kō a me nā kīʻaha i hana ʻia. A no ka nui loa o nā meaʻai anti-inflammatory hiki iā ʻoe ke ʻai i ka wā e hoʻohaʻahaʻa ai i kāu mau haʻahaʻa haʻahaʻa.

I nā huaʻōlelo ʻē aʻe, ʻoi aku ka nui o nā meaʻai carb haʻahaʻa āu e hana ai, ʻoi aku ka liʻiliʻi o kou ʻike ʻana i ka ʻōnaehana systemic.

He mea hana maikaʻi nā Antioxidants no ka hoʻomalu ʻana i ka mumū. A hiki iā ʻoe ke loaʻa i ka nui o nā antioxidants i loko o nā mea momona haʻahaʻa e like me ka celery, cauliflower, a me ka aniani ( ⁶ ) ( ⁷ ).

ʻO ka ʻaila ʻoliva ka waiwai i kahi momona momona monounsaturated i kapa ʻia ʻo oleic acid, kahi i hōʻike ʻia e hōʻemi i ka mumū ( ⁸ ).

# 3: He waiwai ia i nā meaʻai hiki ke pale aku i ka maʻi puʻuwai a me ke kanesa

Pono ʻoe i nā antioxidants e hakakā i nā radical manuahi a me ke kaumaha oxidative.

ʻO nā huaʻai haʻahaʻa haʻahaʻa e like me nā aniani, kāloti, celery, a me nā crucifers he kiʻekiʻe i nā antioxidants a hāʻawi i nā pono palekana.

Hoʻopiha ʻia nā aniani me nā ʻano like ʻole o nā flavonoids (antioxidants) i hoʻopili ʻia i ka hoʻohaʻahaʻa ʻana i ka hopena o nā kūlana e like me ka maʻi puʻuwai a me ke kanesa ( ⁹ ).

I loko o kahi noiʻi, ʻoi aku ka nui o ka lawe ʻana i kēia mau flavonoids i pili me ka haʻahaʻa haʻahaʻa o ka hahau ʻana i nā kāne ( ¹⁰ ).

Nui nā kāloti i nā antioxidants e like me ka beta-carotene a me ka huaora C, e kōkua i ka hoʻoikaika ʻana i kou ʻōnaehana pale a pili pū me ka maʻi maʻi cardiovascular a me ka maʻi kanesa ( ¹¹ ) ( ¹² ).

A eia hou, me kona kiʻekiʻe o ka ʻakika oleic, he anti-inflammatory ka ʻaila ʻoliva a paʻa i nā meaʻai e hiki ke kōkua i ke kaua ʻana i nā maʻi ( ¹³ ) ( ¹⁴ ).

Sopa moa bufalo laʻa Keto

I ka hana ʻana i ka sopa, ʻaʻohe mea ʻoi aku ka maʻalahi ma mua o ka Instant Pot. A no kēia meaʻai keto, ʻo ia wale nō ka mea hana kīhini āu e pono ai.

Inā ʻaʻohe ou mea kuke kīkī, hiki iā ʻoe ke hana i kēia sopa i loko o ka ipu kuke lohi a i ʻole ka ipuhao maʻamau.

No ka hana ʻana i loko o ka mea kuke lohi, e hoʻohui i kāu mau meaʻai āpau a hoʻomoʻa no 6-8 mau hola.

No ka hana ʻana i ka Instant Pot, e hahai i nā kuhikuhi ma lalo nei.

Ma mua o kou hoʻomaka ʻana, e hōʻiliʻili a hoʻomākaukau i kāu mau meaʻai no ka wikiwiki o ka kuke ʻana a me ka manawa hoʻomaʻemaʻe.

A laila, e hoʻoinu i ka aila ʻoliva, ka aila niu, a i ʻole nā ​​momona keto ʻē aʻe ma lalo o kāu Instant Pot a hoʻonohonoho i ka manawa no 5 mau minuke.

E hoʻomoʻi i nā aniani, ka celery, a me nā kāloti, a e hoʻokuʻu iā lākou a hiki i ka huli ʻana o nā aniani i translucent, e lawe ʻia ma kahi o 2-3 mau minuke.

Hoʻopau i ka hana sauté a kaomi i ke pihi manual, e hoʻohui i 15 mau minuke i ka manawa. Inā ʻoe e hoʻohana ana i ka moa maloʻo, e hoʻohui i 25 mau minuke.

E hoʻohui i kāu moa a i ʻole nā ​​umauma moa i ʻoki ʻia, nā pua puaʻa maloʻo maloʻo, ka hupa iwi, ka paʻakai kai, ka pepa, a me ka ʻai bufalo. Wehe koke a pani i ka poʻi, e hoʻopaʻa pono i ka pahu puka.

Ke pio ka manawa, e hoʻokuʻu pono i ke kaomi ma ka hoʻololi ʻana i ka valve e puka. Ke hoʻokuʻu ʻoe i ke kaomi a ʻaʻole e puka hou ka mahu mai loko mai o ka valve, e wehe i ka poʻi a hoʻohui i kāu kilika kaumaha a i ʻole ka wai niu.

E lawelawe i ka sopa i hoʻopaʻa ʻia me ka cheese uliuli i ʻoki ʻia a ʻoki ʻia i ka celery no kahi crunch liʻiliʻi, inā makemake ʻia.

ʻO ka ipu ʻākea ʻo Keto ʻaʻa moa Bufalo Sopa

E kiʻi i ka ʻono a pau o nā ʻēheu moa bufalo me kēia keto low carb instant pot buffalo chicken soup. Hoʻopiha ʻia me nā meaʻai a maikaʻi no kou ʻōpū.

• Huina manawa: 30 minutos.
• Nā Hana Hana: 4 - 5 kīʻaha.

Nā meaʻai

• 3/4 kīʻaha o ka ʻuala bufalo a Frank.
• 4-6 mau umauma moa (e hoʻohana i ka moa maloʻo a i ʻole ka moa rotisserie ke koho).
• 1 punetune o ka ʻaila ʻoliva.
• 3/4 kīʻaha kāloti (nā ʻāpana nui).
• 2 kīʻaha celery (ʻoki ʻia).
• 2 pua puaʻa hau.
• 1 ʻokiʻoki liʻiliʻi (ʻoki ʻoki ʻia).
• 3 kīʻaha o ka moa moa.
• 1/2 kīʻaha kilika kaumaha a i ʻole ʻaila niu.
• 3/4 teaspoon o ka paʻakai kai.
• 1/4 teaspoon o ka pepaʻeleʻele.

Nā kuhikuhi

1. E hoʻohui i ka ʻaila e uhi i ka lalo o ka Instant Pot.
2. E kaomi i ka hana SAUTE + 5 minuke. E hoʻomoʻi i ka onion, ka celery a me nā kāloti, hoʻomoʻa no 2-3 mau minuke.
3. E koho i ke kāpae ʻana a laila kaomi MANUAL +15 mau minuke (+25 inā hoʻohana ʻia ka moa maloʻo).
4. E hoʻohui i nā umauma moa maloʻo a me nā pua puaʻa, ka moa moa, ka paʻakai, ka pepa, a me ka ʻai buffalo. E pani i ka poʻi a hoʻopaʻa i ka valve.
5. Ke pio ka manawa, e hoʻokuʻu pono i ke kaomi a wehe i ka pāpale. E hoʻohui i ka ʻaila kaumaha a i ʻole ka ʻaila niu.
6. E lawelawe a hoʻokuʻu i luna me ka cheese blue crumbled a me ke koho ʻoki ʻia inā makemake ʻia.

Nutrition

• Nui ʻāpana: 1 kīʻaha.
• Kālā: 255.
• Nā momona: 12 g.
• ʻAi-kaloli: 6 g (upena).
• Kapua: 2 g.
• Kumuʻiʻo: 27 g.

Hoʻopiliʻia nā Palabras: meaʻai sopa moa bufalo keto.