Keto stir fry recipe me nā noodles kāpeti

He mea maʻalahi ke komo i ka hana maʻamau ke ʻai ʻoe i ka ʻai ketogenic. ʻAʻole hiki iā ʻoe ke hauʻoli i kāu mau meaʻai punahele. He mea koʻikoʻi kēia ma nā ʻāina nona nā kīʻaha nui e pili ana i ka pasta a me nā noodles. Akā me kēia ʻano meaʻai keto stir fry, ʻaʻohe kumu e haʻalele ai i kekahi o kāu kīʻaha Kina punahele.

Inā paʻa ʻoe i ka hoʻomākaukau ʻana i ka papaʻaina o kēia pule aʻe a pau nā manaʻo meaʻai keto, e lawe mai kēia ʻala i nā mea ʻono hou i kou nohona keto. Me kēia kāpī palai, e loaʻa iā ʻoe nā ʻono a pau o kāu kīʻaha noodle Pākē punahele, akā me kahi hapa o ka ʻupena ʻupena.

He mea kūpono kēia ʻaina keto-friendly no nā pō pule paʻa, nā ʻaina awakea hopena pule, a i ʻole kahi pō me nā hoaaloha. He maʻalahi ke hana a mālama maikaʻi ʻia i loko o ka friji no nā lā.

ʻO kēia keto Chinese stir fry:

• ʻono.
• Mālamalama.
• paʻakai.
• Crunchy.
• Me ka ʻole gluten.
• ʻAʻohe waiu.
• Maʻalahi e hana.

ʻO nā mea nui o kēia keto stir fry:

• Pollo ai ʻole ka pipi ʻai ʻai mauʻu.
• Kāpiki.
• Ajo.
• ʻO nā amino niu ma kahi o ka soy sauce a i ʻole tamari.
• Kanaka hou.

ʻO nā pōmaikaʻi olakino o kēia keto Chinese stir fry

Ma waho aʻe o ka ʻono, hoʻopiha ʻia nā mea i loko o kēia meaʻai keto stir fry me nā pono olakino e hōʻoluʻolu ai ʻoe.

# 1. Hiki ke kōkua i ka pale ʻana i ka maʻi kanesa

ʻO ka meaʻai ketogenic ka waiwai i nā mea kanu haʻahaʻa-carbohydrate, ka mea i unuhi i ka nui o nā antioxidants, nā huaora, a me nā minela.

ʻO kahi mea nui i kēia ʻano meaʻai ʻo ia ka pipi ʻai i ka mauʻu, aia ka nui o nā antioxidants. ʻOiai ka hoʻomāinoino ʻia ʻana i loko o ka pāpaho, ʻoi aku ka kiʻekiʻe o ka pipi ʻai ʻai mauʻu, hānai ʻole i ka palaoa i nā antioxidants, omega-3 fatty acids, a me CLA (conjugated linoleic acids) ( ¹ ) ( ² ).

ʻO kēia mau pūhui a pau e kōkua i ka hakakā ʻana i nā radical manuahi ʻino, ʻo ia hoʻi ka liʻiliʻi o ka pōʻino oxidative, a alakaʻi i kahi haʻahaʻa o ka ulu ʻana o nā maʻi ( ³ ).

Hōʻike ka noiʻi hiki i ka CLA ke kōkua i ka hōʻemi ʻana i nā pilikia o ka hoʻomohala ʻana i kekahi mau maʻi, ʻo ke kanesa kekahi o nā mea nui loa. ʻO ke kumu ʻē aʻe he mea koʻikoʻi ke koho ʻana i ka pipi hānai mauʻu ma mua o ka hānai maʻamau ( ⁴ ) ( ⁵ ) ( ⁶ ).

ʻO kā Cabbage, ka hōkū maoli i loko o kēia meaʻai hoʻolāʻau kaʻa haʻahaʻa, he kiʻekiʻe hoʻi i nā antioxidants. Hiki i nā antioxidants like me ka vitamina C ke pale aku i ka pōʻino DNA, e hōʻemi ana i ka manawa o ka ulu ʻana i ka maʻi kanesa ( ⁷ ) ( ⁸ ) ( ⁹ ).

ʻO Garlic, i ʻike ʻia no kāna mau waiwai antibacterial a me nā pūhui sulfur bioactive, hiki ke pale aku i ka hoʻomohala ʻana i ka maʻi kanesa ( ¹⁰ ) ( ¹¹ ).

Ua ʻike ʻia ʻo nā aniani ʻo ia kekahi o nā meaʻai ikaika loa no ka hakakā ʻana i ka maʻi kanesa āu e ʻai ai. He waiwai lākou i nā antioxidants a me nā pūhui sulfur pale, hiki iā lākou a pau ke hoʻoikaika i nā pale o ke kino mai ka maʻi kanesa. Ua hoʻopili ʻia nā haʻawina he nui i nā aniani i ka hakakā ʻana i ka maʻi kanesa, e like me ka umauma, colon, prostate, a me nā maʻi maʻamau ( ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ) ( ¹⁸ ).

# 2. Hiki iā ia ke hoʻomaikaʻi i ke olakino naʻau

Ua hōʻike ʻia ka ʻiʻo pipi hānai mauʻu e loaʻa i kekahi mau waiwai olakino puʻuwai. He kumu maikaʻi ia o ka omega-3 fatty acids, hiki ke hoʻohaʻahaʻa i nā pae cholesterol a me nā hōʻailona inflammatory ( ¹⁹ ) ( ²⁰ ) ( ²¹ ).

Nui nō hoʻi ke kāpeti i nā anthocyanins. Ma waho aʻe o ka hāʻawi ʻana i ke kāpeti i kona kala kūʻokoʻa, hiki i kēia mau pūhui ke hōʻemi nui i ka hopena o ka hōʻeha puʻuwai a me ka maʻi cardiovascular ( ²² ) ( ²³ ).

Hiki i ke kālika ke kōkua i ka hoʻoikaika ʻana i ke olakino o kou puʻuwai. Ua hōʻike ʻia nā haʻawina he nui e hiki i ke kālika ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kūkulu ʻana o ka plaque i loko o nā aʻa, hoʻomaikaʻi i ke olakino o kou puʻuwai, hoʻohaʻahaʻa i ke koko, a hoʻonui i ke kahe koko ( ²⁴ ) ( ²⁵ ).

Loaʻa i nā aniani ka lako waiwai o nā antioxidants a me nā minela e like me quercetin a me ka potassium, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke koko a hoʻomaikaʻi i ke olakino holoʻokoʻa. ²⁶ ) ( ²⁷ ) ( ²⁸ ) ( ²⁹ ) ( ³⁰ ).

# 3. Hiki iā ia ke hoʻonui i ke kō koko a me ka pae cholesterol

Ua hōʻike ʻia ka ʻiʻo pipi hānai mauʻu, me kāna mau kiʻekiʻe kiʻekiʻe o CLA, i ke kaulike ʻana i nā pae kōpaʻa koko ( ³¹ ).

ʻO ke kāpeti kahi kumu nui o ka fiber soluble a me nā phytosterols, hiki ke kōkua i ka hoʻohaʻahaʻa i ka LDL cholesterol ( ³² ) ( ³³ ).

Ua hoʻopili ʻia nā haʻawina he nui i ke kālika i hoʻohaʻahaʻa i nā pae LDL, hoʻonui ʻia ke kahe koko, a ʻoi aku ka maikaʻi o ke kō koko a me ka pane o ka insulin i nā maʻi maʻi maʻi ( ³⁴ ) ( ³⁵ ) ( ³⁶ ) ( ³⁷ ).

Hiki nō hoʻi i nā aniani ke kōkua i ka hoʻoponopono ʻana i nā pae LDL a maikaʻi loa ia no ke olakino holoʻokoʻa holoʻokoʻa ( ³⁸ ).

Ua hōʻike pū ʻia nā haʻawina e loaʻa i ka ginger nā waiwai palekana i ka poʻe me ka maʻi maʻi diabetes, e kōkua ana i ka hoʻohaʻahaʻa ʻana i kekahi mau pilikia pili i kēia maʻi ( ³⁹ ).

ʻO nā ʻano ʻano meaʻai no kēia ʻuala keto

ʻO ka mea e hoʻomaʻamaʻa maikaʻi ai kēia meaʻai haʻahaʻa haʻahaʻa ʻo kona versatility. ʻO nā mea ʻono ʻĀsia maʻamau he mea kūpono ia no ka hoʻohui ʻana i nā meaʻai kaʻa haʻahaʻa a i ʻole ka hoʻāʻo ʻana i nā ʻano protein like ʻole, e like me ka steak a i ʻole ka ʻōpae.

Hiki iā ʻoe ke hoʻāʻo e hana mea ʻai mea ʻai hoʻonani ʻia me kahi ʻaoʻao olakino o ka broccoli, nā pua puaʻa, a i ʻole nā ​​ʻōmaʻomaʻo ʻĀsia e like me ka bok choy a i ʻole nā ​​ʻōmaʻomaʻo sinapi. E nānā i kēia mau meaʻai meaʻai keto-friendly recipes:

• ʻO ka meaʻai saladi huamoa keto haʻahaʻa haʻahaʻa.
• Haʻahaʻa Carb Cauliflower Hummus.

Inā ʻaʻole ʻo kā kāpeti kāu mea kanu punahele, e hopu i kahi spiralizer a me ʻelua zucchini a i ʻole a paukena nui a hana i nā zoodles. He mea maʻalahi lākou a wikiwiki hoʻi e hana, a he mea hoʻololi maikaʻi lākou no ka pasta haʻahaʻa haʻahaʻa, gluten-free pasta. E hui pū me kēia ʻaʻaʻa avocado me ka pesto ʻōmaʻomaʻo no ka ʻai ʻono a me ka momona.

He kūpono nā kīʻaha e like me kēia no kāu mau pahuhopu hoʻemi kaumaha no ka mea hāʻawi lākou i ka protein hoʻopiha piha, ka nui o nā meaʻai hou, a me kahi momona olakino o nā momona olakino. Inā makemake ʻoe e hoʻonui i ka momona o kēia meaʻai, e hoʻoinu i kahi ʻaila ʻoliva puʻupaʻa hou a i ʻole ʻaila avocado ke mākaukau ke kīʻaha e lawelawe.

He kīʻaha haʻahaʻa haʻahaʻa olakino no kāu ʻai ketogenic

ʻO Stir-fries kekahi o nā ala maʻalahi loa e ʻai ai i kāu mau momona haʻahaʻa haʻahaʻa i ka mālama ʻana iā ʻoe i ka ketosis a hāʻawi iā ʻoe i kahi maʻi olakino o nā huaora a me nā minela.

ʻO nā meaʻai maʻalahi a maʻalahi e like me kēia kekahi o nā kumu nui e hoʻomau i kēlā me kēia ʻano meaʻai, ʻoi aku hoʻi i ka wā e hoʻopau ai i nā hui meaʻai holoʻokoʻa.

ʻO ka hoʻohana ʻana i nā meaʻai maʻalahi i hui pū ʻia me kahi ʻenehana kuke maʻalahi e hana i ka stir-fries i kahi koho meaʻai kaulana ʻaʻole wale ma waena o nā mea hahai keto, akā ʻo nā poʻe ʻē aʻe e ʻimi nei e alakaʻi i ke ola olakino.

Inā ʻoe e ʻimi nei i nā manaʻo ketogenic hou aʻe i maʻalahi ke hana, e nānā i kēia mau ʻano ʻai:

• ʻElua-Step Garlic Parmesan Zucchini Pasta.
• Laiki Laiki Laiki Laiki Laiki Laiki Laiki Laiki Laiki Laiki.
• Moʻa ʻĪnia Pākī.

Pākē Keto stir fry me nā noodles kāpeti

He mea hoʻohui maikaʻi kēia keto stir fry i kāu hōʻiliʻili ʻana i nā meaʻai ʻaina ahiahi a me kāu meaʻai kaʻa haʻahaʻa. He mea maʻalahi, wikiwiki, a me nā ʻono maikaʻi a me nā pono olakino.

• Ka Hoʻomoe: 5 minutos.
• Ka manawa e kuke ai: 10 minutos.
• Huina manawa: 15 minutos.

Nā meaʻai

• 500g / 1 paona pipi lepo hānai mauʻu a umauma moa paha.
• 1 poʻo kāpeti ʻōmaʻomaʻo.
• 1 clove kālika, ʻoki ʻia
• ½ aniani keʻokeʻo, ʻokiʻoki.
• 2 punetune o ka aila ʻoliva puʻupaʻa a i ʻole ka aila niu.
• ʻO nā mea e koho ai: ʻoki ʻia nā chives ʻōmaʻomaʻo a me nā hua sesame a i ʻole ka aila sesame i kāpīpī ʻia ma luna.

Nā kuhikuhi

1. E wela i ka punetune o ka aila ʻoliva i loko o ka skillet nui a i ʻole ka wok ma luna o ka wela waena.
2. E hoʻohui i ke kālika liʻiliʻi a e kuke no 30 kekona a i hoʻokahi minuke.
3. E hoʻohui i ka ʻaila ʻokiʻoki. E hoʻomoʻa no 5-7 mau minuke a hiki i ka maopopo.
4. E hoʻohui i ka ʻaila ʻoliva i koe a me ka ʻiʻo ʻiʻo a i ʻole ka umauma moa.
5. Hoʻomoʻa no 3-5 mau minuke, a ʻeleʻele ka moa a ʻaʻole ʻulaʻula hou ka ʻiʻo pipi. Mai hoʻomaʻamaʻa i ka moa, waiho ia ma waena o 80% a 90%.
6. I ka wā e kuke ai, e ʻoki i ke poʻo o ke kāpeti i ʻāpana lōʻihi e like me nā noodles.
7. E hoʻohui i nā waikawa amino o ke kāpeti, ka pepa a me ka niu. E hoʻomoʻi me ka ʻaʻa hou, ka paʻakai kai, a me ka pepa ʻeleʻele.
8. E kuʻi no 3-5 mau minuke a ʻoluʻolu ke kāpeti akā ʻaʻa.
9. ʻO luna me kāu ʻuala hoʻoheheʻe ʻole ke kō punahele (koho) a me nā mea ʻala.
10. E lawelawe hoʻokahi a ma luna o ka laiki puaʻala.

Nutrition

• Nui ʻāpana: 4.
• Kālā: 251.
• Nā momona: 14,8 g.
• ʻAi-kaloli: 4.8 g.

Hoʻopiliʻia nā Palabras: keto stir fry me ka noodles kāpeti.