He pō ʻai ʻIlia maikaʻi ia keto, no laila e lawe i ka waina keto a me kāu kīʻaha punahele, no ka mea, ʻo ka manawa kēia e hana ai i kēia kīʻaha keto marinara.
Inā kūʻai ʻoe i ka salsa ma ka hale kūʻai, piha paha ia i ke kō a me nā mea mālama, he pilikia inā ʻoe e hoʻāʻo nei e hoʻemi i ke kō koko.
Akā ʻaʻole ʻo ia wale nō. I ka hiki ʻana mai i ka ʻuala marinara, ʻoi aku ka maikaʻi o ka hou.
Inā ʻoe e ʻimi nei i kahi kīʻaha tomato haʻahaʻa no kāu keto pizza, no hoʻokahi ʻōpae spaghetti a i ʻole ka moa Parmesan, e ʻono maikaʻi kēia meaʻai ʻono a maʻalahi. ʻAʻole pili kahi āu e waiho ai i kēia ʻuala i kāu papaʻai. E lilo ia i hoʻokahi o kāu mau meaʻai keto punahele.
ʻO ka hui ʻana o ka puree ʻōmato, ka ʻaila ʻoliva, ka oregano, a me ke kālika me kahi paʻakai paʻakai a me ka pepa ʻeleʻele e hoʻolilo i kēia kīʻaha haʻahaʻa marinara i mea ʻono e like me ka meaʻai.
A me ka manawa hoʻomākaukau o 3 mau minuke wale nō a me ka manawa kuke o 5 mau minuke, e mākaukau ʻoe i kēia ʻuala ʻono ʻono no kāu ʻai keto hou ma lalo o 10 mau minuke.
Makemake ʻoe e hoʻohui i kahi mea ʻono hou aʻe? E hoʻohui i kahi Parmesan, nā pepa ʻulaʻula, a i ʻole basil hou a hoʻohui i nā mea ʻono.
ʻO nā mea nui i loko o kēia kīʻaha keto marinara:
- Tomato puree.
- ʻO kaʻaila ʻoliva keu.
- Ajo.
- ʻO Oregano.
Nā Pono Pono:
- Kāleka pauka.
- Parmesan.
- Pepa ʻulaʻula.
- basil hou
3 Pono Ola o keia Ketogenic Spaghetti Sauce
Ma waho aʻe o kona ʻono maikaʻi a maʻalahi hoʻi e hana, ua hoʻopiha ʻia kēia kīʻaha keto marinara me nā meaʻai a me nā pono olakino. E heluhelu e aʻo e pili ana i kekahi o nā pōmaikaʻi o nā mea ʻai i loko o kēia kīʻaha pasta haʻahaʻa.
# 1. Hoʻonui i ka palekana
ʻAʻole maikaʻi ke kākoʻo ʻana i kāu ʻōnaehana pale i ka wā maʻi wale nō.
ʻO ka palekana ikaika kāu tiketi i ka ikehu a me ka hiki ke hakakā i ka maʻi a me nā maʻi i kou wā ʻelemakule. He kuleana koʻikoʻi ka meaʻai i ka ikaika o kāu ʻōnaehana pale.
Hoʻopiha ʻia kēia ʻano mea ʻai marinara me nā pūhui e hoʻoikaika ai i ka ʻōnaehana pale. ʻO nā antioxidants i loko o ka oregano, nā ʻōmato, a me ka ʻaila ʻoliva e kākoʻo i ka hakakā mau ʻana o kou kino i ke koʻikoʻi oxidative cellular ( 1 ) ( 2 ) ( 3 ).
He kuleana koʻikoʻi ka oxidation i kāu ʻōnaehana pale. ʻOi aku ka ikaika o kou ikaika antioxidant, ʻoi aku ka nui o kou hakakā ʻana i nā mea āpau mai ke anu maʻamau a hiki i nā maʻi koʻikoʻi e like me ke kanesa ( 4 ).
Akā ʻaʻole nā antioxidants wale nō nā hōkū i kēia papahana palekana.
ʻO Oregano a me ka aila ʻoliva he mau waiwai antibacterial i ʻike ʻia e hakakā i nā maʻi bacteria a me nā haʻiʻino e like me Candida albicans ( 5 ) ( 6 ).
ʻO Candidiasis kahi maʻi fungal maʻamau, a ʻo ka mālama ʻana me ka aila oregano i hōʻike i ka pale piha ʻana i ka ulu ʻana o ka maʻi. Candida ma ka ʻiole a me ka in vitro ( 7 ) ( 8 ).
ʻO kahi hui o nā phytochemical i kapa ʻia ʻo carotenoids ka nui i loko o nā tōmato. Ma waena o nā pono olakino ʻē aʻe, ua aʻo ʻia nā carotenoids no ko lākou hiki ke pale aku i ka maʻi maʻi umauma ( 9 ).
Wahi a nā helu helu, hoʻokahi o nā wahine ʻewalu e loaʻa i ka maʻi kanesa umauma i kona wā e ola ana. ʻO kahi ala e kōkua ai i ka pale ʻana i kou kino ʻo ka hoʻohui ʻana i nā phytochemical ikaika e like me carotenoids ( 10 ).
# 2. He anti-inflammatory
ʻO ka mumū ʻO ia ke kumu o nā maʻi maʻamau a hoʻopiha ʻia nā tōmato me nā pūhui anti-inflammatory. ( 11 ).
Aia i loko o ka ʻili ʻulaʻula ʻulaʻula o ka ʻōmato kahi flavonoid i kapa ʻia ʻo naringenin. Ua aʻo ʻia ʻo Naringenin no kāna hana anti-inflammatory a me kona hopena pale i nā ʻano maʻi like ʻole. ʻO ka hapa nui o nā haʻawina a hiki i kēia lā ua hana ʻia i nā hiʻohiʻona holoholona, akā, ʻoi aku ka nui o ka noiʻi ʻana. 12 ).
Loaʻa ka ʻaila nui o Oregano i kahi hui i kapa ʻia he carvacrol. ʻO Carvacrol kahi mea hōʻeha ʻeha, ʻo ia hoʻi hiki iā ia ke hāʻawi i ka hoʻomaha ʻeha e like me ka wā e lawe ai ʻoe i kahi mea hōʻeha ʻeha ( 13 ).
Ma waena o nā hana analgesic o ka carvacrol kona mau hopena anti-inflammatory, i hōʻike ʻia ma ka noiʻi ʻana me nā ʻiole ( 14 ).
He waiwai nui ka aila ʻoliva i ka waika oleic, i manaʻo ʻia me ka nui o nā hopena anti-inflammatory a me ka puʻuwai olakino o kēia ʻaila ( 15 ) ( 16 ).
Ua hōʻike ʻia ka ʻakika Oleic, kahi momona momona monounsaturated, e hoʻonui i ka naʻau o ka insulin i nā haʻawina holoholona ( 17 ).
Eia kekahi, loaʻa i ka ʻaila ʻoliva kahi hui i kapa ʻia ʻo oleocanthal e hana like me ka ibuprofen i kou kino ( 18 ).
# 3. Kākoʻo i ka puʻuwai olakino
Loaʻa i nā tōmato ʻelua carotenoids i kapa ʻia ʻo lycopene a me beta-carotene. Ua hōʻike ʻia ka noiʻi e pili ana nā pae haʻahaʻa o kēia mau pūhui ʻelua me ka piʻi nui o ka hōʻeha puʻuwai a me ka hahau ( 19 ) ( 20 ).
ʻO ka lycopene i loko o nā tōmato hoʻi e hoʻomaikaʻi i ka hana antioxidant i nā poʻe me ka maʻi naʻau coronary ( 21 ).
ʻO ka ʻoliva i loko o kēia ʻano meaʻai he mea nui ʻē aʻe e pili ana i ke olakino puʻuwai. ʻAʻole pili wale ka ʻai ʻana i ka ʻaila ʻoliva i ka hoʻohaʻahaʻa ʻana i ke koko, hiki iā ia ke hoʻomaikaʻi i ka pono o kāu mau kīʻaha koko ( 22 ).
Ma ka loiloi o 140.000 poʻe, ua ʻike nā mea noiʻi ua hoʻemi nui ka ʻai ʻana i ka ʻaila ʻoliva i ka hopena o ka hahau ( 23 ).
E pili ana i ka sauce keto marinara
He kūpono nā meaʻai keto maʻalahi e like me kēia no ka kaʻana like ʻana, ʻoiai no ka poʻe ʻaʻole i ka ʻai keto. E kono i ka ʻohana a hoʻomākaukau no ka ʻahaʻaina keto.
Makemake nā kānaka a pau i ka pāʻina Italia. ʻO ka pizza Keto, ka lasagna, a me ka moa parmesan e hoʻonani ʻia me kēia mea ʻono marinara me ke kō ʻole. ʻO ka nā pani pāpaʻi haʻahaʻa e like me ka spaghetti squash, zoodles a i ʻole zucchini noodles, a me nā noodles shirataki i loaʻa i ka puʻupuʻu maikaʻi loa i kēia kīʻaha.
Nā ʻōlelo aʻoaʻo no ka lawelawe ʻana i ka wai keto marinara
E hoʻohui i kahi basil hou, nā pepa ʻulaʻula, ka pauka kālika, a i ʻole Parmesan organik i kēia meaʻai maʻalahi a hauʻoli. Inā makemake ʻoe i kāu kīʻaha marinara chunky, hiki iā ʻoe ke hoʻohui i kekahi mau tōmato a i ʻole ka bele paha.
Hiki iā ʻoe ke hoʻololi i kēia ʻalani marinara i loko o ka ʻiʻo Bolognese sauce ma ka hoʻohui ʻana i ka pipi lepo a i ʻole ka sausage lepo. Hiki iā ʻoe ke hoʻohui i nā meatballs. Inā ʻaʻole pono ka ʻiʻo, hiki iā ʻoe ke ʻoki i nā mea kanu, e like me ka puaʻala, e hoʻohui i kahi meaʻai ʻai hou i kēia ʻano meaʻai pasta haʻahaʻa.
E hoʻomanaʻo wale ʻo ka hoʻohui ʻana i nā meaʻai hou e hoʻololi iki i ka ʻike meaʻai, no laila e ʻike pono e hoʻohana i nā mea hoʻohana keto-friendly.
E hoʻohana i ka ʻōmato puree, ʻaʻole ka paʻi kōmato
He hewa maʻalahi ke hana i ka wā e nānā ai i kahi meaʻai ma mua o ka holo wikiwiki ʻana i ka hale kūʻai, no laila e ʻike pono ʻoe i ka puree tōmato, ʻaʻole ka paʻi tōmato.
ʻO ka wikiwiki a me ka maʻalahi keto marinara sauce
ʻO kēia kīʻaha keto marinara ka meaʻai kūpono loa no ka pō keto-Italia. He mea maikaʻi loa ia e like me ka ʻuala no ka spaghetti, ka ʻai pizza, a i ʻole ka parmesan moa kalapona haʻahaʻa. ʻO kēia ʻūlū maʻalahi e lilo i hoʻokahi o kāu mau meaʻai haʻahaʻa haʻahaʻa punahele.
- Ka Hoʻomoe: 3 minutos.
- Ka manawa kuke: 5 minutos.
- Huina manawa: 8 minutos.
Nā meaʻai
- 2 punetune o ka ʻaila ʻoliva.
- 1 clove o ke kāleka, ʻoki ʻia a ʻoki ʻia.
- 2 teaspoon o ka oregano.
- 1170g / 6oz tomato puree.
- 2 teaspoon o ka stevia.
- 1 teaspoon o ka pepa.
- 1 paʻakai ka paʻakai.
Nā kuhikuhi
- I loko o kahi kīʻaha liʻiliʻi a nui paha, e hoʻohui i ka ʻaila ʻoliva a me ke kāleka.
- E hoʻomoʻa i ka wela wela no 3 mau minuke a i ʻole a ʻala.
- E hoʻohui i ka'ōmato puree a hui maikaʻi.
- E hoʻohui i ka stevia, ka oregano, ka pepa, a me ka paʻakai.
- E hoʻopau i ka wela a hoʻoulu.
- E ʻoluʻolu i ka ʻuala a waiho i loko o ka friji a i ʻole e lawelawe koke me kāu meaʻai punahele, pasta, a i ʻole ka protein carb haʻahaʻa.
Nutrition
- Nui ʻāpana: 2.
- Kālā: 66.
- Nā momona: 4,5 g.
- ʻAi-kaloli: 4 g (3,7 g upena).
- Kapua: 1,3 g.
Hoʻopiliʻia nā Palabras: keto marinara sauce.