Ke hoʻomaka ʻoe e luhi i ka ʻai ʻana i nā hua like a me ka puaʻa no ka ʻaina kakahiaka ma kāu ʻai ketogenic, ʻo kēia Keto Avocado Smoked Salmon Toast ka mea mua āu e hoʻāʻo ai ma mua o ka hoʻolei ʻana i ke kāwele. ʻAʻole like me nā ʻano āu e ʻike ai i ka wā e hele ai i ka media media, haʻahaʻa kēia ʻupena kalaponawaiwai ma momona momona a ʻoi aku ka ʻokoʻa. E hoʻololi kēia i kou ʻai ʻana i ka ʻaina kakahiaka i kēlā me kēia lā.
A me ke kōkua iki mai hoʻomākaukau ʻai a kālua i kāu pā berena keto I ka hoʻomaka ʻana o ka pule, hiki ke hoʻomākaukau ʻia kēia ʻaina kakahiaka maikaʻi i nā minuke i kēlā me kēia kakahiaka. E kōkua kēia iā ʻoe e noho ma ke ala a pale iā ʻoe mai ka haʻalele ʻana i ka papahana. He mea maikaʻi loa ka ʻai ʻana ma ka hele ʻana, nui nā momona maikaʻi e hoʻoulu i kou kino, he kiʻekiʻe i ka fiber e hoʻomaikaʻi ai i kāu ʻai ʻana, a paʻa me ka nui o ka protein e hoʻomau iā ʻoe.
ʻO nā mea nui o kēia meaʻai:
ʻO nā hua manu ʻO ia ke koho ʻike no ka protein kakahiaka, akā hiki iā lākou ke hōʻoluʻolu loa. Ma kahi o nā hua i hoʻolapalapa ʻia, nā hua ʻōpala, a i ʻole nā hua lā, e hui pū me nā salmon puhi i ke kakahiaka. He mea maʻalahi ka loaʻa ʻana ma kēlā me kēia mākeke, maʻalahi, a he kumu maikaʻi o ka protein wikiwiki a maʻalahi. E pōmaikaʻi ʻoe i nā meaʻai ʻē aʻe i hāʻawi ʻia.
Nā pōmaikaʻi o ka salmon puhi:
- Nui i nā momona olakino.
- He kumu maikaʻi o ka protein.
- Electrolytes a me nā minela.
#1: nā ʻakika momona omega 3
E like me ka salmon hou, loaʻa ka salmon puhi i nā ʻakika momona omega-3 maikaʻi like DHA a me EPA. Hiki i kēia ʻano momona ke hoʻohaʻahaʻa i kou manawa e loaʻa ai ka hōʻeha puʻuwai a me ka hahau ʻana, hoʻonui i ka hiki o kou lolo, hoʻemi i ka mumū, a hoʻohaʻahaʻa paha i kou pilikia o ka maʻi kanesa.
# 2: maʻiʻo protein
ʻO kahi liʻiliʻi e hele lōʻihi me ka salmon. ʻAʻole wale ia he kiʻekiʻe i nā momona olakino, akā ʻo kahi lawelawe liʻiliʻi 85g / 3oz hāʻawi pū kekahi i ka 15 grams o ka protein maikaʻi. Pono ka protein no ke olakino maikaʻi loa a me ka pōhaku kihi o kou kino. Hoʻohana ʻia ka protein e kou kino e kōkua i ke kūkulu ʻana a me ka hoʻoponopono ʻana i ka ʻiʻo, hoʻohana ʻia ia e hana i nā hormones, a pono ia e kūkulu i ka ʻiʻo, iwi, cartilage, a me ka ʻili.
#3: ka sodium
ʻO kekahi o nā mea nui e hoʻomanaʻo i ka meaʻai ketogenic loaʻa i nā electrolytes lawa. Ua aʻo ʻia ka hapa nui o ka poʻe he ʻino ka sodium, akā he mineral koʻikoʻi ia e pono ai kou kino e hana pono. ʻO ka pilikia ʻole o ka electrolyte ka pilikia maʻamau i waena o ka poʻe e neʻe nei i kahi meaʻai ketogenic. He kiʻekiʻe ka sodium i ka salmon puhi, no laila hiki iā ia ke kōkua i ka hoʻopiha a me ke kaulike i nā electrolytes e pale aku ʻoe i nā hōʻailona o ka maʻi keto.
ʻAʻohe huāhuā hou i kēlā mau mea hoʻoheheʻe avocado maikaʻi a pau i hana ʻia ma ka pūnaewele media. ʻAʻole nani wale kēia meaʻai, akā ua hoʻopiha ʻia me nā meaʻai ʻoi aku ka maikaʻi. ʻAʻole ʻoe e noʻonoʻo he luhi ka ʻaina kakahiaka ke loaʻa iā ʻoe kēia Keto Avocado Smoked Salmon Toast ma kāu papaʻai no ka pule.
Hoʻomaʻamaʻa ʻia ʻo Keto Avocado Smoked Salmon Toast
- Huina manawa: 5 minutos.
- Nā Hana Hana: 2 ʻāpana.
Nā meaʻai
- 1 punetune ka pata i hānai ʻia i ka mauʻu.
- 2 mau ʻāpana palaoa palaoa ʻalemona.
- 60g / 2oz iʻa salmon puhi.
- 1/2 ʻano avocado.
- 1 kukama liʻiliʻi (ʻokiʻoki i loko o nā'āpana lahilahi a iʻole nā'āpana lahilahi).
- 1 pine o nā ʻāpana pepa ʻulaʻula.
- 1 paina paʻakai.
- 1 pine o ka pepa
- 1/4 teaspoon dill hou.
- 1/2 punetune o ka capers (ʻokiʻoki).
- 1 punetune o ka ʻonika ʻulaʻula, ʻoki ʻoki ʻia.
Nā kuhikuhi
- E hohola nui i ʻelua ʻāpana palaoa ʻalemona a me ka palaoa a hiki i ka ʻeleʻele gula.
- E ʻoki i ka avocado ma kēlā me kēia ʻāpana berena a mash iā ia me ka ʻōpala. E kāpīpī i ka paʻakai a me ka pepa. E hoʻohui i ka kukama a me nā ʻāpana salmon puhi. E hoʻohui i kahi paʻakai / pepa hou aʻe. E hoʻonani me ka capers, ka dill hou, a me ka ʻalaʻula.
Nutrition
- Nui ʻāpana: 2 ʻāpana.
- Kālā: 418.
- Nā momona: 33 g.
- ʻAi-kaloli: 6 g.
- Pūnaewele: 22 g.