Keto Chili Lime Tuna Salad Recipe

ʻO ka salakeke tuna kuʻuna he meaʻai keto me kāna mau mea maʻalahi o ka tuna a me ka mayonnaise, i kēlā me kēia manawa ketogenic mayonnaise, Akaka. Akā, hiki i kēlā salakeke ke hōʻoluʻolu ma hope o kekahi manawa inā ʻaʻole ʻoe e hoʻololi iki. Lawe kēia mea ʻai i ka salakeke keto tuna i kahi pae ʻē aʻe me nā mea ʻono e like me ka lime a me ka chili, Dijon mustard, a me ka celery crunchy.

ʻAʻole pono ʻoe e hoʻopaʻa i ka mayonnaise like a me ka tuna canned me ka ʻole o nā mea ʻē aʻe e hoʻohui ai i mea hoihoi. Hāʻawi kēia meaʻai i kekahi mau mea ʻono e hoʻonani i kāu papaʻai keto.

Nā Manaʻo Sala Keto Tuna ʻē aʻe

E hoʻolei i hoʻokahi punetune o kēia salakeke tuna ma luna o kahi salakeke ʻōmaʻomaʻo i kāhiko ʻia me ka vīneka a me ka ʻaila ʻoliva no kahi ʻaina awakea haʻahaʻa haʻahaʻa. A i ʻole e hoʻololi i ka letus a me ka ʻōwili tuna. E hana i nā ʻōpala, me ka hoʻohana ʻana i nā ʻāpana pickle e ʻai ai. Hoʻopili i ka hapalua o ka avocado me kahi ʻāpana liʻiliʻi o ka saladi no ka momona momona keto maikaʻi loa. No ka ʻai ʻana a i ʻole ka ʻaina awakea e hele ai, e hoʻopiha i ka hapalua o ka pepa bele me kēia salakeke keto tuna a leʻaleʻa iā ia ma ke ʻano he sanwiti hāmama.

Ma waho aʻe o kāna waiwai meaʻai kiʻekiʻe a me ka ʻono maikaʻi, ʻo ka mea maikaʻi e pili ana i kēia meaʻai ʻo kona versatility. Inā ʻaʻole ʻoe makemake i ka tuna akā makemake ʻoe i nā mea ʻono o kēia meaʻai, hiki iā ʻoe ke hoʻāʻo.

E ho'āʻo me nā hua paʻa paʻa no ka salakeke hua ʻono. A i ʻole, e hoʻololi i kāu kini tuna no kahi kini salmon hihiu. A i ʻole e hoʻohui i ka moa: E kūʻai i ka moa rotisserie mai ka hale kūʻai aku, a e ʻoliʻoli i ka ʻiʻo ʻeleʻele ('ūhā a me nā ʻūhā) me nā mea kanu no ka ʻaina awakea a i ʻole ka ʻaina ahiahi a hoʻohana i nā umauma i koe e hoʻohui i ka ʻai ʻana i ka moa lime keto ʻono a me ka chili. ʻO nā mea hiki ke aneane pau ʻole.

Keto tuna salakeke meaʻai

• Tuna keʻokeʻo canned.
• Mayonnaise (hōʻoia ʻO kēia meaʻai keto mayonnaise).
• Nā puaila.
• ʻO ka mea ʻala chili.
• Lima.

ʻO ka tuna kahi iʻa nui loa. He palupalu ka ʻiʻo ke moʻa a ʻai ʻia paha no ka sushi, akā ua lawa ka ikaika e paʻa i kona ʻano ke mālama ʻia i loko o ke kini. Hiki ke lawe ʻia ka tuna canned, maʻalahi ke hana pū me ka hāʻawi ʻana i ka nui o ka protein i loko o nā kīʻaha like ʻole, ʻoi aku ma mua o kēia ʻano meaʻai salakeke keto tuna.

Leʻaleʻa nā Sicilians a me ka poʻe Italia hema i ka tuna i hoʻopaʻa ʻia i ka ʻaila ʻoliva ma luna o nā mea ʻulaʻula i loko o nā kīʻaha pasta he nui. E hoʻololi i ka pasta no zooodle o konjac noodles, a hiki iā ʻoe ke hauʻoli i ka pāʻina keto Italia.

ʻO ka pahu tuna he meaʻai kaulana a hōʻoluʻolu. E ʻoki i ka ʻōpala berena a i ʻole e hoʻololi iā lākou me ka palaoa ʻalemona, a hoʻohana i ka ʻaila keto o ka sopa mushroom e hoʻololi i kēia maʻamau i ka ʻaina keto.

3 Nā Pono Ola o ka ʻai ʻana i ka Tuna

He liʻiliʻi nā pono olakino e loaʻa iā ʻoe mai ka tuna. Hoʻokahi mea, loaʻa i ka tuna nā ʻakika momona omega-3, maikaʻi loa ia no ke olakino cardiovascular. Kōkua pū lākou i ka pale ʻana i ka mumū a hoʻonui i ka hana ʻana o ka leptin i ka poʻe paona nui, ka hormone i hana ʻia e kou kino e hōʻike ai ua māʻona ʻoe i kāu meaʻai ( ¹ ) ( ² ) ( ³ ) ( ⁴ ).

Hoʻopiha pū ʻia ka tuna me nā micronutrients e kōkua i ka hoʻoikaika ʻana i kou pale ʻana ( ⁵ ). He meaʻai haʻahaʻa calorie ia e hiki ke kōkua iā ʻoe i kāu mau hana hoʻemi kaumaha. ʻO kēia salakeke tuna, i ʻai pū ʻia me ka mayonnaise keto i loko o kēia ʻano meaʻai momona haʻahaʻa, e hoʻonui i ka momona momona o kāu. papaʻai ketogenic i kēlā me kēia lā. Hiki iā ʻoe ke hauʻoli i kēia kīʻaha ʻono me ka makaʻu ʻole e hoʻolei iā ʻoe mai ke ketosis.

# 1: Kākoʻo i ke olakino cardiovascular

ʻO kekahi o nā pono olakino e hāʻawi ana i ka tuna he hāʻawi i ke olakino cardiovascular maikaʻi. ʻO ka Omega-3 fatty acids he olakino maikaʻi loa ia no kou puʻuwai. Ua hōʻike nā hoʻokolohua lapaʻau i kahi pilina ma waena o ka lawe ʻana i ka omega-3 kūpono a me ka emi ʻana o ka arrhythmias cardiac, nā pae triglyceride, ke koko, a me ka hōʻuluʻulu platelet ( ⁶ ). Hiki i ka hōʻuluʻulu platelet ke alakaʻi i ka paʻa ʻana i ka ʻōnaehana vascular e hiki ai ke hōʻeha i ka puʻuwai a i ʻole ka hahau ʻana.

Loaʻa i ka tuna canned ka omega-3 ma kahi o 200mg a 800mg, e pili ana i ke ʻano o ka tuna ( ⁷ ). Loaʻa i ka tuna Albacore a me ka bluefin tuna ka mea kiʻekiʻe loa o ka omega-3, a ukali ʻia e ka skipjack a me ka yellowfin ( ⁸ ). ʻO ka hoʻohui ʻana i ka tuna i kāu meaʻai he ala maikaʻi loa ia e hoʻonui ai i kāu ʻai holoʻokoʻa o nā ʻakika momona omega-3 a hoʻomaikaʻi i kou olakino cardiovascular.

# 2: He kumu ia o nā minerala pono

ʻO ka tuna kahi kumu maikaʻi o ka phosphorus, potassium, a me selenium, ʻo ia nā mineral antioxidant ikaika a pau ( ⁹ ). Kōkua kēia mau mea hoʻohui i ka hōʻemi ʻana i ke kaumaha oxidative a me ka pōʻino radical manuahi i kou kino.

He mea koʻikoʻi ka Phosphorous i ka hana ʻana i nā iwi olakino, nā hormones, a me nā enzymes, koʻikoʻi no ke olakino maikaʻi. He mea kōkua nō hoʻi e mālama i ke olakino o ka parathyroid a mālama i ke koena electrolyte i loko o ke koko. ¹⁰ ).

Pono ka potassium no ka hana ʻana o ka puʻupaʻa, ka hana ʻana o ka ʻiʻo olakino, mālama i ke koko haʻahaʻa, a me ke kaupaona ʻana i ka sodium i loko o ke koko. ʻO ka nele o ka potassium, i kapa ʻia ʻo hypokalemia, hiki ke alakaʻi i ka luhi, nāwaliwali o ka ʻiʻo, nā ʻiʻo ʻiʻo, a me ka maʻi ʻōpū. Hiki i ka lolo ʻōpū ke hoʻoulu i ka ʻōpū, constipation, a me ka ʻeha ʻōpū ( ¹¹ ).

Kōkua ʻo Selenium i ka hoʻoikaika ʻana i ka pale ʻana, me ka pale ʻana i ka ukana viral i nā maʻi maʻi HIV. Ua hōʻike ʻia i loko o nā haʻawina e loaʻa nā waiwai anticancer, a me ke kōkua ʻana i ka hoʻonui ʻana i ka helu sperm olakino a hoʻoulu i ka hana thyroid olakino ( ¹² ).

# 3: hoʻoikaika i ka hoʻemi kaumaha

Hiki i ka omega-3 fatty acid ma loko o ka tuna ke kōkua i ka hoʻoikaika ʻana i kāu mau hana hoʻemi kaumaha. ʻO kēia no ka mea aia kahi hui paʻa ma waena o omega-3s a me ka hana ʻana o ka hormone leptin i loko o ke kino kanaka ( ¹³ ).

ʻO Leptin kahi hormone kumu no ka metabolism olakino. Kōkua ia i ka hoʻoponopono ʻana i ka pōloli ma o ka hoʻouna ʻana i nā hōʻailona i ka lolo mai ka ʻōnaehana digestive e piha ana ʻoe a māʻona. Ua hōʻike ʻia ka pale ʻana o Leptin e hana i ka paʻakikī paʻakikī paʻakikī i nā maʻi obese ( ¹⁴ ). Ma ka hoʻonui ʻana i kāu ʻai omega-3, hiki iā ʻoe ke kōkua i ka hōʻemi ʻana i ka hopena o ka pale ʻana i ka leptin a me ka loaʻa ʻole o ke kaumaha.

'Ōlelo Aʻo: E hoʻohaʻahaʻa i kāu ʻai ʻana i ka tuna

ʻO ka tuna kahi protein palekana palekana inā ʻoe ma ka ʻai ketogenic. ʻO ia ke kumu kūpono no nā ʻano like ʻole mea ʻai keto. Akā, ʻaʻole ia he mea pono ʻoe e ʻai nui.

Ma muli o kona ʻano mercury, ʻaʻole maikaʻi ka ʻai ʻana i ka tuna i kēlā me kēia lā. Aia ka Mercury i loko o ka tuna no ka mea, he bioaccumulates i loko o ke kaulahao meaʻai i loko o ke kai. ¹⁵ ).

ʻO ia hoʻi, ʻaʻole nalo ia mai ka ʻōnaehana i ka manawa. ʻO ka ʻokoʻa, ʻoi aku ka nui o nā iʻa liʻiliʻi i loko o ka mercury e ʻai ai ka tuna, ʻoi aku ka nui o ka mercury i loko o ka ʻiʻo o kēlā tuna. ʻOiai ke paipai nei ka FDA i ka ʻai ʻana i 2-3 mau iʻa i kēlā me kēia pule, ʻōlelo pū kekahi ʻo ia wale nō ka tuna ( ¹⁶ ).

ʻO ka lime keto a me ka salakeke tuna chili wela

E hōʻoluʻolu i kou ʻono ma ka hoʻokomo ʻana i kahi kīʻaha haʻahaʻa haʻahaʻa ma kahi ʻano kuʻuna kuʻuna me kēia ʻono Keto Chili Lime Tuna Salad.

• Ka Hoʻomoe: 5 minutos.
• Ka manawa e kuke ai: ʻAʻohe
• Huina manawa: 5 minutos.
• Nā Hana Hana: 1 kīʻaha.
• Kāleka: Kaʻa wai
• Lumi kuke: ʻAmelika.

Nā meaʻai

• 1/3 kīʻaha keto mayonnaise.
• 1 punetune wai lime.
• 1/4 ka paʻakai ka paʻakai.
• 1/8 teaspoon o ka pepa.
• 1 teaspoon Tajin Chili Lime Seasoning.
• 1 ʻōpala o ka celery medium (ʻoki maikaʻi ʻia).
• 2 punetēpē o ka ʻala ʻulaʻula (ʻoki maikaʻi ʻia).
• 2 kīʻaha romaine letus (ʻokiʻoki).
• 140 g / 5 oz tuna hiki.
• Ke koho: ʻoki ʻia nā chives ʻōmaʻomaʻo, ka pepa ʻeleʻele, ka wai lemon.

Nā kuhikuhi

1. E hoʻohui i ka mayonnaise keto, ka wai lime, ka paʻakai, ka pepa, a me nā mea ʻala lime chili i loko o kahi kīʻaha liʻiliʻi. E hoʻoulu maikaʻi a maʻemaʻe.
2. E hoʻohui i nā mea kanu a me ka tuna i loko o kahi pola a hoʻoulu e uhi i nā mea a pau. E lawelawe me ka celery, kukama a i ʻole ma kahi moena o nā greens.

Nutrition

• Nui ʻāpana: ½ kīʻaha.
• Kālā: 406.
• Nā momona: 37 g.
• ʻO nā kalapona: Carbohydrates Upena: 1 g.
• Pūnaewele: 17 g.

Hoʻopiliʻia nā Palabras: keto chili lime tuna salad.