Hana ʻia nā ʻano moa ʻeleʻele me nā mea ʻala ʻeleʻele i loaʻa ke kō a ʻo wai ka mea ʻike i nā mea ʻē aʻe.
Hoʻopau kēia ʻano ketogenic i ka hui ʻana o nā mea hoʻonani i kūʻai ʻia ma ka hale kūʻai a hoʻololi iā ia me nā mea kanu a me nā mea ʻala i koho pono ʻia no kahi meaʻai haʻahaʻa haʻahaʻa maikaʻi.
ʻO ka hapa maikaʻi loa? ʻAʻole wale ia he ketogenic, akā he paleo-friendly a me ka gluten-free.
ʻO kēia moa ʻeleʻele haʻahaʻa haʻahaʻa:
- ʻono.
- Crunchy.
- ʻona.
- ʻOluʻolu.
ʻO nā mea nui:
- Nā umauma moa.
- Kumino.
- ʻO ka pauka chilli.
Nā mea hoʻohui koho.
- ʻO ka pepa Cayenne.
- ʻOka pauka.
3 Nā Pono Ola o kēia Moʻa ʻeleʻele
#1: He waiwai ia i nā ʻakika momona omega-9
I nā makahiki i hala iho nei, ua loaʻa nui ka manaʻo o ka aila avocado i ke ʻano culinary ʻaʻole wale no kāna mau mea kuke wela wela, akā no kāna ʻano momona momona.
ʻO ka ʻaila avocado kahi kumu nui o ʻO nā waikawa momona Omega-9, i kapa ʻia hoʻi nā momona monounsaturated. ʻOiai he nui nā kamaʻilio e pili ana i nā momona momona a me nā omega-3, ʻaʻole ʻike nui ʻia nā omega-9.
Hiki i kēia mau ʻakika momona ke kū i nā mahana kiʻekiʻe aʻe ma mua o omega-3 a hāʻawi pū kekahi i nā pono olakino, ʻoi loa no kou puʻuwai ( 1 ).
ʻO ka aila avocado kahi kumu maikaʻi loa o nā waikawa omega-9, a ʻo 70% o nā lipids i loko o nā avocados mai nā momona monounsaturated ( 2 ).
# 2: hoʻomaikaʻi i ka ʻai ʻana
Hoʻopiha ʻia kēia ʻano moa ʻono me nā mea kanu a me nā mea ʻala. Ma waena o nā pono he nui o ka hoʻohui ʻana i nā mea ʻala i kāu meaʻai, ʻo ia ka hopena i hiki ke loaʻa i ka digestion.
Ke loaʻa iā ʻoe ka nawaliwali o ka ʻeli ʻana, e manaʻo pinepine ʻoe e like me ka ʻeha o ka ʻōpū a i ʻole ka pehu. Eia nō naʻe, ʻo kekahi o nā hopena i ʻike ʻole ʻia o ka ʻai ʻana maikaʻi ʻole ka lawe ʻana i nā meaʻai e hiki ke alakaʻi i nā hemahema a me nā manaʻo o ka luhi.
He mea ʻala ʻo Cumin i ʻike ʻia no kāna hana e hoʻomaikaʻi ai i ka ʻai ʻana. No nā makahiki he mau makahiki, ua hoʻohana ʻia ka cumin i ka moʻomeheu India e hoʻomaikaʻi i ka ʻai ʻana.
Hōʻike nā noiʻi hiki i ka ʻai ʻana i ka kumine ke hoʻonui i ka hana o nā enzymes e wāwahi i ka meaʻai, e hāʻawi i kou kino i ka meaʻai maikaʻi ( 3 ).
# 3: kākoʻo i ke ola kino
ʻO kekahi mea ikaika ʻē aʻe i loko o kēia ʻano moa ʻeleʻele ke kāleka. Ke hoʻohana nei nā lāhui ma ka honua holoʻokoʻa i ke kālika ma ke ʻano he lāʻau hoʻōla no ʻekolu kaukani makahiki ( 4 ).
ʻO kekahi o nā pōmaikaʻi maikaʻi loa i hāʻawi ʻia e ke kāleka ʻo ia kāna hana immune. Ua hōʻike ʻia ka hoʻohui ʻana i ke kālika ʻaʻole e hōʻemi wale i ka hiki ke loaʻa i ke anu maʻamau, akā e hoʻemi pū i ka lōʻihi o ke anu ( 5 ).
Hoʻokumu ʻia kahi hui i loko o ke kālika i kapa ʻia ʻo allicin ke ʻoki ʻia ke kāleka. Loaʻa iā Allicin ka hana antioxidant a me ka anti-inflammatory i loko o kou kino, hiki ke wehewehe i nā ʻano hoʻoikaika olakino o ke kāleka ( 6 ).
ʻO ka moa ʻeleʻele Keto i 20 mau minuke
ʻO kēia meaʻai keto maikaʻi loa. Hiki iā ʻoe ke hoʻolilo iā ia ma ke ʻano he kīʻaha nui a i ʻole e hoʻolilo iā ia i mea ʻai keto-friendly.
ʻIke nui nā ʻēheu moa a me nā ʻēheu moa i kāu mau kīʻaha punahele, akā e kau i kēia moa ʻeleʻele ʻono ma luna o ka skewer no kahi mea ʻai moa maikaʻi āu e makemake ai.
- Ka Hoʻomoe: 5 minutos.
- Huina manawa: 25 minutos.
- Nā Hana Hana: 4.
Nā meaʻai
- 1 - 2 teaspoon kumini.
- 1 - 2 punetēpē ka pauka chili.
- 1 - 2 punetēpē kālika pauka.
- 1 - 2 teaspoon paprika puhi.
- ½ - 1 teaspoon o ka paʻakai.
- ½ - 1 teaspoon o ka pepa ʻeleʻele.
- 1 punetune o ka aila avocado.
- ʻEhā 115 g / 4 oz mau umauma moa.
Nā kuhikuhi
- E hoʻohui i nā meaʻala a pau i loko o ke pola.
- I loko o kahi skillet nui ma luna o ka wela wela e hoʻohui i ka ʻaila avocado.
- ʻOiai e wela ana ka skillet, e uhi pono i ka moa me ka hui ʻala.
- Me ka hoʻohana ʻana i nā ʻūhā, e kau mālie i nā umauma moa i loko o ka skillet.
- ʻO Cook i uhi ʻia no 8-10 mau minuke ma kekahi ʻaoʻao. E hoʻohuli a hoʻomoʻa no 8-10 mau minuke, a hiki i ka piʻi ʻana o ka mahana o loko i 75ºF / 165ºC.
- E lawelawe me ka hoʻonani o cauliflower macaroni a me ka paʻakai.
Nutrition
- Nui ʻāpana: 1 umauma moa.
- Kālā: 529.
- ʻAi-kaloli: 2 g (Net: 1 g).
- Kapua: 1 g.
- Kumuʻiʻo: 95,5.
Hoʻopiliʻia nā Palabras: moa ʻeleʻele keto.