ʻAʻohe mea ʻoi aku ka ʻoluʻolu ma mua o kahi kīʻaha chili nui i ka lā hoʻoilo. A ʻo kēia meaʻai chili haʻahaʻa haʻahaʻa e lilo ia i meaʻai hōʻoluʻolu punahele no kēlā me kēia pō āu e makemake ai e pumehana me kahi meaʻai ʻono a wela.
ʻAʻole kēia he chili wale nō, he chili haʻahaʻa haʻahaʻa keto-friendly. ʻO ia ke ʻano o ka ʻono like me ka pepa chili maʻamau, ʻoiai ʻaʻole i haʻahaʻa i ka ʻupena ʻupena a hoʻouka ʻia momona momona.
Ma ka wehe ʻana i nā pī a me ka hoʻohui ʻana i nā mea momona momona e like me ka broth pipi a pipi lepo hānai mauʻu, loaʻa iā ʻoe ka ʻono a pau me ka mālama ʻana i ka helu kalapona.
ʻO kēia chili keto he mea ʻono a ʻoluʻolu a haʻahaʻa, a he 10 mau minuke wale nō ia e hoʻomoʻa ai. Eia hou, maʻalahi ka hoʻopaʻa ʻana a mālama ʻana, e hōʻemi ana i ka manawa hoʻomākaukau ʻai i ka pule.
Inā ʻo kēia kou manawa mua e hana ai i ka chili, makemake ʻoe i kēia ʻano meaʻai nui loa. ʻOiai e hoʻomākaukau ana kēia meaʻai i ka chili i loko o ka umu Dutch i loko o kāu lumi kuke, hiki iā ʻoe ke hoʻohana maʻalahi i ka mea kuke lohi a i ʻole Instant Pot, ʻelua mau mea hana kīhini maikaʻi no ka nohona paʻakikī.
ʻO ka hoʻohana ʻana i ka Instant Pot ka hopena i kahi manawa kuke ʻoi aku ka pōkole, ʻoiai ke kuke ʻana i ka chili i loko o kahi kuke lohi e hiki ai i nā mea ʻono ke hoʻomoʻa hohonu. E hoʻomoʻa i ka pipi lepo a hiki i ka ʻeleʻele gula, a laila e hoʻololi iā ia i kahi kuke lohi no ka ʻai maʻalahi a poina i ke koena.
Pehea ʻoe e hana ai i ka chili haʻahaʻa?
Inā ʻoe e nānā i nā ʻike meaʻai, aia i loko o kēia kīʻaha chili haʻahaʻa haʻahaʻa he 5 grams wale nō ʻupena kalapona, ka mea e hana ai i meaʻai hoʻopiha. No ka ʻono hou aʻe, a me kahi ʻano momona ʻē aʻe o nā momona olakino, hiki iā ʻoe ke hoʻohui i kahi punetune o ka ʻaila kawa holoʻokoʻa ma luna.
He aha kāu mea e pono ai e hana i kēia mea ʻai keto chili gluten-free? ʻO kekahi o nā mea nui e komo pū ana:
- ʻAilika Avocado.
- 1 kilo / 2 paona pipi pipi, ʻoi aku ka maikaʻi o ka hānai mauʻu.
- 2 cloves o ke kāleka .
- ʻO nā mea ʻala ʻē aʻe.
- Hupa iwi pipi.
ʻOiai ʻaneʻane pau ʻole nā mea ʻai chili i ka gluten free, ʻoi aku ka kiʻekiʻe o nā ʻakika. Hiki i ke kīʻaha o ka chili homemade me nā pīni ke loaʻa ma mua o 29 grams o ka nui o nā carbohydrates. ʻOiai me ka hoʻohui ʻia ʻana o ka fiber meaʻai, loaʻa iā ʻoe he 22 grams o nā kalapona ʻupena ( 1 ).
E like me ka nui o nā meaʻai keto, hiki iā ʻoe ke hauʻoli i nā meaʻai āu e makemake ai, me nā hoʻololi liʻiliʻi. I loko o kēia meaʻai chili haʻahaʻa haʻahaʻa maʻalahi, hoʻokuʻu ʻoe i nā pī a hoʻololi iā lākou no nā mea kanu a me ka pipi lepo. Hāʻawi kēia iā ʻoe i ke kīʻaha ʻiʻo mānoanoa like o ka chili āu e makemake ai akā me ka ʻole o nā kalapona i hoʻohui ʻia.
No ke aha ʻaʻole ʻae ʻia nā pīni i ka ʻai ketogenic?
ʻO ka poʻe e hahai ana i ka meaʻai meaʻai meaʻai e noʻonoʻo i ka pī i kumu o ka protein. Eia nō naʻe, ke nānā pono ʻoe i nā ʻike meaʻai, ʻoi aku ka haʻahaʻa o ka protein, a me ka momona.
Ma kahi papaʻai ketogenic, ma kahi o 70-75% o kāu mau calorie e hele mai mai ka momona, 20-25% mai ka protein, a ʻo 5-10% wale nō mai nā carbohydrates. Inā ʻoe e nānā i ka meaʻai meaʻai no nā legumes ma lalo nei, e ʻike ʻoe he kiʻekiʻe ka pī i ka ʻakika, haʻahaʻa i loko o ka protein, a haʻahaʻa loa i ka momona - ke kū'ē pololei i ka mea āu e makemake ai i ka ʻai keto. ʻO ia ke kumu o nā legumes, a ma kēia hihia ka pi, pale nui ia i loko o ka haʻahaʻa carb recipes.
Inā ʻoe e hahai i ka ʻai 2,000 calorie i kēlā me kēia lā, 5% o kāu mau calorie i kēlā me kēia lā e like me 25 grams o nā kalapona. Akā, ʻo ka pīni, he mea maʻamau i ka hapa nui o nā pepa chili, he 18.5 kalama o ka waiʻaleʻa, e waiho ana iā ʻoe me 6.5 kalama o nā kalapona no ke koena o ka lā.
Pehea e hana ai i ka chili me ka ʻole o ka pī akā ʻaʻole i kaumaha i ka ʻono
Eia hoʻokahi mea e hoʻomanaʻo ai i ka wā e hana ai i kahi ʻāpana chili haʻahaʻa: ʻO ka pī ka hoʻopiha, ʻaʻole ka ʻono. ʻO kahi kīʻaha chili me ka pauka chili, kumino, a me ka ʻulaʻula he kīʻaha pīni i hoʻomoʻa ʻia i ka ʻuala tōmato.
ʻOiai ʻaʻole kūpono nā legumes no ka ʻai keto, ʻo nā mea ʻala a me nā mea ʻala he mea kūpono loa ia no ka meaʻai haʻahaʻa haʻahaʻa, ʻoiai ʻaʻole lākou i hoʻohui i nā sugars a i ʻole nā mea hoʻohui. Eia kekahi, loaʻa iā lākou nā pono meaʻai liʻiliʻi.
Loaʻa i ka pepa chili kahi hui i kapa ʻia ʻo capsaicin, hiki ke pale i ka maʻi kanesa, hakakā i nā maʻi maʻi, a kōkua i ka hana metabolic ( 2 ). Inā ua lohe mua ʻoe he mea maikaʻi ke ʻai ʻana i nā meaʻai laʻa ma ka ʻai haʻahaʻa calorie, ʻo ia ke kumu. Ma hoʻokahi haʻawina, ʻo ka hoʻohui ʻana o ka pepa cayenne i hoʻonui i ka thermogenesis i hoʻokomo ʻia i ka meaʻai i nā meaʻai, a i ʻole ka mea like, ka hoʻolilo ikehu e koi ʻia no ka hoʻoheheʻe ʻana i kekahi mau meaʻai ( 3 ) ( 4 ).
No ke aha he mea nui ka hoʻohana ʻana i ka pipi hānai mauʻu?
I ka ʻai ʻana i ka ʻiʻo, pono mau ke kumu. Ma kēia ʻano meaʻai, hoʻohana ʻoe pipi hānai mauʻu ma kahi o ka pipi i hānai ʻia i ka palaoa no ka loaʻa ʻana o nā meaʻai e like me ka hiki. ʻOiai ke kūʻai nei kekahi poʻe i ka pipi hānai mauʻu no nā kumu kaiaola a me ke kaiapuni, ʻaʻole hiki ke hōʻole ʻia nā pono olakino. , Hoʻohālikelike ʻia me ka pipi hānai ʻai, ʻo ka pipi hānai mauʻu:
- He kumu nui o CLA.
- ʻOi aku ka palekana no nā mea kūʻai aku.
- Hormone manuahi.
- ʻO kahi koho calorie haʻahaʻa i ka pipi hānai ʻai palaoa.
No ka ʻike hou aku, e ʻike i kēia papa inoa piha o pono olakino o ka pipi hānai mauʻu.
# 1: He kumu ia o CLA
ʻO ka pipi hānai mauʻu kahi kumu nui o Conjugated Linoleic Acids (CLA), i noiʻi nui ʻia no kā lākou hui ʻana me ka pale ʻana a me ka mālama ʻana. ka maʻi kanulau, a me ka momona, ka maʻi diabetes, a me ka maʻi maʻi maʻi puʻuwai ( 5 ).
Hiki i ka CLA ke kōkua i ka hoʻoponopono ʻana i nā pae kōpaʻa koko, kekahi o nā pahuhopu o ka ketosis. Ma kahi noiʻi, 37% o ka poʻe i loaʻa iā CLA i hōʻike i ka ʻoi aku ka maikaʻi o ka naʻau o ka insulin ma mua o ka poʻe i loaʻa ʻole iā CLA ( 6 ).
# 2: ʻoi aku ka palekana no nā mea kūʻai aku
ʻO ke koho ʻana i ka pipi mai nā bipi hānai mauʻu ma mua o nā bipi hānai ʻia e hiki ke hōʻemi i ka pilikia o ka make ʻana i ka meaʻai a me nā hopena olakino maikaʻi ʻole e pili ana i nā bipi hānai ʻai. Ua hōʻike ʻia ka piʻi ʻoi aku o ka nui o ka loaʻa ʻana o ka maʻi maʻi maʻamau i nā bipi hānai maʻamau, a ʻoi aku ka nui o ka maʻi bacteria kūʻē i ka antibiotic ( 7 ).
# 3: ʻaʻohe hormone
ʻAʻole i loko o ka pipi hānai mauʻu nā hormones a i ʻole nā lāʻau antibiotic. Hāʻawi pinepine ʻia nā bipi ma ka ʻai palaoa maʻamau i nā hormones e hoʻonui i ko lākou kaumaha a pēlā e hoʻonui ai i ka nui o ka ʻiʻo a lākou e hana ai.
Hāʻawi pū ʻia nā bipi i hānai ʻia i ka nui o nā lāʻau lapaʻau e pale aku iā lākou mai ka loaʻa ʻana o nā maʻi e laha wikiwiki nei ma nā wahi paʻa a lākou e noho ai.
# 4: ʻoi aku ka haʻahaʻa o ka calorie ma mua o ka ʻiʻo i hānai ʻia
ʻOi aku ka liʻiliʻi o nā calorie i ka pipi hānai mauʻu ma mua o ka pipi hānai ʻai. Ma muli o ka loaʻa ʻole o nā homone ulu i nā bipi, ʻoi aku ka ʻoi o ka ʻiʻo. Loaʻa iā ʻoe nā meaʻai hou aʻe mai kēlā mau calorie. ʻOi aku ka nui o nā huaora E a me A i ka pipi hānai mauʻu a ʻoi aku ka momona o ka momona ( 8 ).
ʻOi aku ka nui o nā ʻakika momona omega-3 i omega-6 ma mua o ka pipi hānai ʻai ( 9 ). ʻOiai ʻo ka omega-6 a me ka omega-3 acids maikaʻi a me nā momona ketoʻO ka ʻai ʻana i ka nui o ka omega-6 fatty acid hiki ke alakaʻi i ka mumū.
Hoʻopilikino i kēia chili haʻahaʻa haʻahaʻa haʻahaʻa e kūpono i kāu makemake
He mea kūpono kēia chili pipi liʻiliʻi i kēlā me kēia papaʻai keto. E ʻoluʻolu e hoʻopilikino iā ia me nā mea keto ʻē aʻe e kūpono i kāu ʻono, a i ʻole e hoʻāʻo a kuke iā ia i loko o kahi kuke lohi.
Hiki iā ʻoe ke hoʻāʻo e hoʻololi i ka pipi no ka turkey lepo, a i ʻole i luna i ka chili me nā ʻāpana puaʻa. Hiki iā ʻoe ke hoʻohui i kahi kīʻaha o nā tōmato i kālua ʻia i ke ahi a i ʻole ka paʻi tōmato me kāu ʻuala no kahi ʻano mānoanoa.
Inā makemake ʻoe i kahi chili wela, e hoʻohui i nā chili ʻōmaʻomaʻo ʻokiʻoki a i ʻole nā ʻāpana pepa ʻulaʻula. ʻO ka hope, e noʻonoʻo e hoʻohui i nā mea kanu ʻē aʻe a me nā mea ʻala, e like me ka zucchini, oregano, taco seasoning, bele, a i ʻole. laiki kāpīlī. A i ʻole e hoʻohui i kahi kīʻaha o Worcestershire sauce a i ʻole pepa ʻeleʻele no ka ʻono hou.
Ke kūʻai ʻoe i nā meaʻai no ka chili carb haʻahaʻa, e ʻike pono e kūʻai wale i nā meaʻai kiʻekiʻe loa e ʻohi ai i nā pono piha o nā meaʻai āu e hauʻoli ai.
ʻO Keto Chili ʻAi ʻAi ʻAi ʻAi ʻAʻole
ʻO kēia meaʻai keto chili ka meaʻai hōʻoluʻolu hope loa. ʻO ka puʻuwai a me ka ʻono, a ʻo ka mea maikaʻi loa, ʻo ia wale nō ka 5 grams o nā kalapona ʻupena.
- Ka Hoʻomoe: 5 minutos.
- Ka manawa e kuke ai: 30 minutos.
- Huina manawa: 35 minutos.
- Nā Hana Hana: 6.
- Kāleka: Kumukūʻai.
- Lumi kuke: Mekiko.
Nā meaʻai
- 1/2 punetune o ka aila avocado.
- 2 lāʻau seleri ʻoki ʻia.
- 1 kg / 2 paona pipi i hānai mauʻia.
- 1 teaspoon o ka pepa chipotle lepo.
- 1 punetune o ka pauka chili.
- 2 teaspoon o ka pauka kālika.
- 1 punetune kumini.
- 1 paʻakai ka paʻakai.
- 1 teaspoon o ka pepaʻeleʻele.
- 425 g / 15 oz hiki o ka ʻuala kōmato paʻakai ʻole.
- 450 g / 16 oz o ka hupa iwi pipi.
Nā kuhikuhi
- I loko o kahi ipu hao nui, e hoʻomoʻa i ka ʻaila avocado ma luna o ka wela wela. E hoʻohui i ka celery ʻokiʻoki a hoʻomoʻa a palupalu wale, ma kahi o 3-4 mau minuke. E kau i ka celery i loko o kahi pahu ʻokoʻa a mālama.
- I loko o ka ipu hoʻokahi, e hoʻohui i kaʻiʻo a me nā meaʻala a me kaʻeleʻele a hiki i ka moʻa loa.
- E hoʻohaʻahaʻa i ka wela i ka haʻahaʻa-haʻahaʻa, e hoʻohui i ka'ōmato a me ka iwi pipi i kaʻiʻo i hoʻomoʻaʻia a hoʻomoʻa, uhiʻia, no 10 mau minuke, e hoʻoulu i kekahi manawa.
- Hoʻohui hou i ka celery i ka ipuhao a hoʻoulu a hoʻohui maikaʻi.
- E hoʻonani, e lawelawe a hauʻoli.
Nā memo
Nā mea hoʻonani koho: kaʻaila kawa, paʻakai cheddar, ʻoki ʻia ka jalapeno, coriander a i ʻole chives.
Nutrition
- Nui ʻāpana: 1 kīʻaha.
- Kālā: 359.
- Nā momona: 22,8 g.
- ʻAi-kaloli: 6,7 g (5,2 g upena).
- Kumuʻiʻo: 34,4 g.
Hoʻopiliʻia nā Palabras: keto chili haʻahaʻa.