ʻO kēia kīʻaha kakahiaka keto maʻalahi me ka puaʻa, hua manu, a me ka paʻakai e hoʻololi i kou ala hoʻomākaukau ʻai i ka lā pule. ʻAʻole wale ʻoe e pono ai i nā mea liʻiliʻi, aia wale lākou i loko o 2 mau kalapona ʻupena no ka lawelawe ʻana, a mālama pū ʻia hoʻi i loko o kāu pahu hau.
ʻO ka nui o ka manawa kuke ʻaʻole ia ma mua o hoʻokahi hola a hiki iā ʻoe ke hana i kekahi mea ʻē aʻe i ka wā e kuke ai. ʻOi aku ka maikaʻi, ʻo ka manawa holoʻokoʻa e pili ana i ka manawa kuke o ka puaʻa, no laila ʻaʻohe manawa hou e pono ai.
I nā lā luhi o ka pule, hiki iā ʻoe ke kuke i kēia meaʻai keto me ka liʻiliʻi o ka manawa hoʻomākaukau. E helu mua i ka nui o ka ʻai i hoʻomoʻa ʻia ʻo ia ka nui o ka ʻāpana āu e ʻai ai a maʻalahi ia e hopu i ka ʻāpana ma mua o ka puka ʻana i ka puka e hoʻomaka i ka lā. Loaʻa ka loaʻa ʻana o kahi koho wikiwiki a maʻalahi i kēlā me kēia kakahiaka ke hoʻomaka ʻoe i ka ʻai keto.
E ʻoluʻolu e hana i kēia kīʻaha kakahiaka keto ma ka hoʻohui ʻana i kekahi o kāu ʻai punahele haʻahaʻa haʻahaʻa e like me ka bele a i ʻole ka broccoli ma kahi o nā chives ʻōmaʻomaʻo. Hiki iā ʻoe ke hoʻāʻo e hoʻohui i ka avocado a i ʻole zucchini, he ala maikaʻi loa ia e loaʻa ai ka fiber meaʻai a me nā meaʻai ʻē aʻe. Mai makaʻu e hoʻohui i nā mea a hoʻāʻo i nā kīʻaha ʻē aʻe, a i ʻole e pani i ka ham a i ʻole sausage no ka puaʻa no ka ʻaina kakahiaka.
Ma waho aʻe o ka maʻalahi o ka hana ʻana, ʻaʻohe gluten-free, soy-free, a me ke kō. Akā e noʻonoʻo paha ʻoe inā he manaʻo maikaʻi ka cheese. E heluhelu no ka ʻike ʻana i ke kumu o ka hana ʻana o kēia meaʻai, a e mākaukau e hauʻoli i ka hoʻomaka maikaʻi o kou lā ma ke ʻano ketogenic.
Hiki iā ʻoe ke ʻai i ka cheese ma ka ʻai keto?
He nīnau maʻamau kēia a ʻo ka pane ʻo ia ka "pili." Nui ka huikau e pili ana i nā huahana waiu. ʻOiai e ʻae ʻia nā huahana waiu haʻahaʻa haʻahaʻa, momona momona ma ka ʻai keto, ʻaʻole ʻae ʻia nā huahana wai momona haʻahaʻa.
No ke aha mai? No ka mea, ʻoi aku ka nui o nā carbohydrates ma mua o nā ʻano momona momona.
No nā makahiki he nui, ua manaʻo ʻia ka momona momona he mea pōʻino i ke olakino puʻuwai, ʻo ia ke kumu i hoʻomaka ai kekahi mau hui olakino e ʻai i ka momona momona liʻiliʻi ( 1 ). Eia naʻe, ua hōʻole nā haʻawina hou i kēia manaʻo a hōʻike ʻole i kahi pilina koʻikoʻi ma waena o ka momona momona a me ka maʻi maʻi puʻuwai. ʻIke ʻia ʻo ka hoʻokomo ʻana i nā momona olakino i kāu meaʻai he nui nā pono olakino ( 2 ).
Ke kūʻai ʻoe i nā mea ʻai no kēia ʻano ʻai keto, e ʻike pono e kūʻai kaʻaila kawa me ka momona piha a me ka hoʻomaʻamaʻa kaumaha. ʻAʻole ʻo ka cheese wale nō e pono ai ʻoe e makaʻala no ka momona.
E hoʻomanaʻo ʻo ka momona ka wahie no laila inā makemake ʻoe e hoʻohana pono i nā momona āpau o ka paʻakai, pono e koho i ka momona kiʻekiʻe ( 3 ). ʻOi aku ka maikaʻi o ka pale ʻana i nā yogurts haʻahaʻa momona a me nā ʻiʻo i kālai ʻia, a me nā huahana i hana ʻia me ka waiū skimmed, 1% a i ʻole 2%.
ʻO ke kīʻaha kekahi o nā meaʻai maʻamau a nui ka poʻe e hopohopo nei i ka wā e noʻonoʻo ai i ka hoʻololi ʻana i kahi nohona keto a i ʻole nā meaʻai ʻai haʻahaʻa haʻahaʻa. Akā ʻo nā mea a pau āu e hopohopo ai, ʻo ka hilinaʻi nui ʻana i ka cheese ma ke ʻano he kumu meaʻai. A ʻoiaʻiʻo, e hōʻalo loa i ka waiū inā loaʻa iā ʻoe kahi maʻi maʻi waiu a i ʻole naʻau.
Nā pōmaikaʻi olakino o ka cheese cheddar
ʻAʻole paha ʻoe e noʻonoʻo i ka cheese cheddar ma ke ʻano he meaʻai olakino, akā e nānā i ka ʻike meaʻai ma lalo nei. Nui nā pōmaikaʻi olakino ma muli o kāna ʻano meaʻai momona.
Loaʻa ka nui o ka calcium a me ka vitamin D
Hiki i kēia mau mineral koʻikoʻi ke kōkua i ka pale ʻana i kou kino mai nā maʻi maʻi e like me ka maʻi diabetes, ka maʻi puʻuwai, ke koko kiʻekiʻe, a me nā maʻi ʻē aʻe. 4 ).
Kōkua ka Vitamin D i kou kino e komo i ka calcium e pono ai ʻoe e kūkulu a mālama i kou mau iwi, a me ke kākoʻo ʻana i kou mau ʻiʻo, aʻalolo, a me kou puʻuwai. Hiki i ka nele o ka calcium ke alakaʻi i ka osteoporosis, kahi maʻi maʻamau, ʻoi aku ka nui ma waena o nā pākeke ma luna o 50 makahiki ( 5 ).
Ola niho.
Hoʻoikaika pū ka calcium a me ka huaora D i ke olakino niho ma ke kākoʻo ʻana i kou mau ʻāʻī a me nā niho. ʻAʻole lawa ka hapa nui o nā mākua i kekahi o lākou ( 6 ), no laila he mea nui e hōʻoia e lawa ana ʻoe ma o nā meaʻai e like me nā huahana waiu holoʻokoʻa ( 7 ).
Hoʻopiha ʻia me ka huaora A
ʻO ka Vitamin A, ka mea i hoʻololi ʻia e ke kino mai ka beta-carotene, he mea nui ia no ka hoʻoikaika ʻana i ke olakino maka. He antioxidant ia e hiki ke pale i nā maka maloʻo a me ka makapō pō a ua hōʻike ʻia e pale aku i ka nalowale ʻana o ka ʻike ma muli o nā maʻi maka pili makahiki ( 8 ).
Loaʻa i ka zinc
ʻO Zinc kahi mineral koʻikoʻi e pono ai ʻoe i nā mea liʻiliʻi i kēlā me kēia lā. Kākoʻo i ka ulu a me ka ulu ʻana a me ka hana o ka lolo. Hoʻonui ia i kou ʻōnaehana pale, kōkua i ka hana hormonal, a kōkua i kāu ʻōnaehana hānau.
Hana ia ma ke ʻano he anti-inflammatory agent, hiki ke kōkua i ka pale ʻana i nā maʻi maʻi e like me ka maʻi puʻuwai ( 9 ). Ke loaʻa iā ʻoe kahi hemahema zinc, hiki iā ʻoe ke ʻeha mau a maʻi pinepine paha.
Kākoʻo i ke olakino koko
Loaʻa ka nui o nā meaʻai e mālama i ke koko, nā iwi, a me nā ʻiʻo i loko o ka cheese cheddar. ʻO ka mea nui, kākoʻo nā huaora B6, E, a me K i ke olakino koko ma nā ʻano he nui. ʻO nā huaora B6 a me E kōkua i ke kino e hana i nā ʻulaʻula ʻulaʻula, a me ka ʻole o ka huaora K, ʻaʻole e ʻā ke koko ( 10 ).
Hoʻonui i ka palekana
ʻO nā probiotics, ka bacteria ola e mālama nei i ke koena olakino o nā microorganisms i loko o kou ʻōpū, he mea nui ia no ka hoʻoikaika ʻana i ka ʻōnaehana pale. ʻAʻole maikaʻi nā huaʻai a pau o nā probiotics, akā ʻo cheddar kekahi o lākou ( 11 ). Kākoʻo nō hoʻi ka maʻiʻo vitamin D i ka hana ʻōnaehana olakino olakino.
Pale mai ka poino radical manuahi
Hiki i nā radical manuahi ke hōʻino i ke kino no ka mea e hōʻino lākou i ka DNA, nā membrane cell, a me nā momona i mālama ʻia i loko o nā kīʻaha koko. He hopena ʻelemakule kēia pōʻino i ke kino a me ka noʻonoʻo ( 12 ). ʻO ke ala maikaʻi loa e pale aku ai i ka pōʻino radical manuahi ʻo ka ʻai ʻana i nā meaʻai waiwai i nā antioxidants a me nā huaora e like me ka cheese cheddar.
Loaʻa i ka protein piha
He 28 g / 1 oz ka lawelawe ʻana i ka cheese cheddar he 7 kalama o ka protein piha. ʻAʻole hoʻopiha wale ʻo Protein iā ʻoe a mālama iā ʻoe i ka māʻona a puni ka lā, kūkulu a hoʻoponopono ʻo ia i ka ʻiʻo, a he mea nui ia no nā ʻiʻo olakino, cartilage, a me ka ʻili ( 13 ).
ʻO ka ʻaina kakahiaka haʻahaʻa haʻahaʻa maikaʻi loa
ʻO ka hui ʻana i ka cheese cheddar me pākani, nā hua a me ka momona momona, pono ʻoe e ʻai i ka ʻaina kakahiaka keto puʻuwai me 38 kalama o ka momona holoʻokoʻa, 43 kalama o ka protein, a me 2 grams o ka ʻupena ʻupena no ka lawelawe.
He mea maʻalahi ka hana ʻana i kēia kīʻaha kakahiaka keto a he liʻiliʻi nā meaʻai, a loaʻa iā ʻoe nā koena no nā lā. E mālama wale i loko o ka friji i ka pule.
Inā loaʻa iā ʻoe he mau minuke hou a makemake paha e ʻoliʻoli i kahi pāʻina mālie, hiki iā ʻoe ke hoʻomākaukau i nā meaʻai brunch ʻē aʻe e like me Kaulila "fries" o pancakes keto i ka wā e hoʻomoʻa ai i kēia meaʻai casserole.
Hiki iā ʻoe ke hoʻomākaukau i kekahi ʻO Keto Chocolate Chip Muffins no ka ʻai a i ʻole ka manawa kī inā makemake ʻoe e ʻoliʻoli i kēlā mau ʻono ʻono. ʻO ka laina lalo, ʻo kēia mea ʻono maikaʻi e hele maikaʻi me nā mea āpau. .
Keto ʻaina kakahiaka me ka puaʻa, hua manu a me ka paʻakai
E hoʻomākaukau maʻalahi me kēia kīʻaha kakahiaka keto maʻalahi. Hāʻawi kēia meaʻai ʻono iā ʻoe i hoʻokahi pule o ka ʻaina kakahiaka haʻahaʻa haʻahaʻa me ka hoʻoikaika ʻole i ke kakahiaka.
- Ka Hoʻomoe: 15 minutos.
- Ka manawa kuke: 35 minutos.
- Huina manawa: 50 minutos.
- Nā Hana Hana: 8.
- Kāleka: ʻAina kakahiaka.
- Lumi kuke: Pelekania.
Nā meaʻai
- 6 ʻāpana puaʻa.
- 12 mau hua nui.
- 115 g / 4 oz kilika ʻawaʻawa.
- 115g / 4oz hoʻopaʻapaʻa kaumaha.
- ʻO ka paʻakai a me ka pepa e ʻono.
- ʻAla ʻāvokado pahū no ka kuke ʻana.
- 285g / 10oz ka paʻakai cheddar.
- 1/3 kīʻaha aniani ʻōmaʻomaʻo, ʻokiʻoki (ke koho koho).
Nā kuhikuhi
- E puhi mua i ka umu a 180º C / 350º F.
- E hoʻomoʻa i ka puaʻa ma ka lumi kuke. Pau ka hana ʻana a maʻalili, ʻokiʻoki i nā ʻāpana liʻiliʻi.
- E wāwahi i nā hua i loko o kahi kīʻaha waena. E hoʻomoʻi i kaʻaila kawa, kaʻaila kaumaha kaumaha, ka paʻakai a me ka pepa a hui pū me ka lima lima a iʻole i loko o ka mea hui a hiki i ka hui maikaʻi.
- E kāpīpī i kahi 22x33-inihi / 9 x 13 cm / pā a i ʻole pā me ka ʻaila ʻaila avocado. ʻO luna me kahi papa hoʻokahi o ka cheese cheddar.
- Ma luna o ka paʻakai, e ninini i ka hui hua manu, a laila luna me ka puaʻa ʻōpala.
- E puhi no 35 mau minuke, e nānā ma hope o 30 mau minuke. Wehe ʻia mai ka umu ke ʻeleʻele gula nā ʻaoʻao o ka pahu.
- E hoʻomaha ma mua o ka ʻoki ʻana a me ka lawelawe ʻana. E hoʻonani me ka chives.
Nutrition
- Nui ʻāpana: 1.
- Kālā: 437.
- Momona: 38 g.
- Nā momona momona: 17 g.
- ʻAi-kaloli: 2 g.
- Kumuʻiʻo: 43 g.
Hoʻopiliʻia nā Palabras: ʻaina kakahiaka me ka puaʻa, hua manu a me ka paʻakai.