ʻO nā pepa i hoʻopaʻa ʻia ʻo Keto kahi meaʻai haʻahaʻa haʻahaʻa maikaʻi loa e hana maikaʻi ma ka ʻai keto. He mea ʻono lākou, ʻai, ʻoluʻolu, a ʻoluʻolu nā mea a pau. Eia kekahi, he ʻai piha lākou, e hui pū ana i nā momona maikaʻi, ka protein maikaʻi, a me nā toni o nā mea kanu.
Hoʻohui kēia ʻano meaʻai paʻa keto maikaʻi i nā ʻono Italia maʻamau e like me ka sausage wela, ka ʻōmato wela, ka oregano, a me ka basil ʻono, akā hoʻokuʻu i ka pasta kaʻa kiʻekiʻe a i ʻole ka laiki. Akā, e ʻike ʻoe i nā mea kanu liʻiliʻi liʻiliʻi i hoʻohana ʻia e pani i ka laiki keʻokeʻo a i ʻole ka quinoa i loaʻa i loko o ka hapa nui o nā meaʻai paʻi paʻi kuʻuna.
ʻO kēia meaʻai ʻo ia ka mea hou aʻe i kāu papa inoa hoʻomākaukau meaʻai i kēlā me kēia pule. E heluhelu no ke aʻo ʻana pehea e hana ai i nā pepa kuʻuna keto, he aha nā meaʻai āu e pono ai, a me nā pōmaikaʻi olakino maikaʻi loa i komo i loko o kēia meaʻai maʻalahi.
Pehea e hana ai i nā Peppers Stuffed Carb Haʻahaʻa
ʻO kēia mau pepa i hoʻopaʻa ʻia i Italia he ʻano waihoʻoluʻu a nani hoʻi, paʻakikī ke pale aku. ʻO ka mea pōmaikaʻi, ʻaʻole pono. ʻO nā mea nui i loaʻa i kēia meaʻai:
- ʻO ka sausage Italian Spicy.
- Nā Peppers.
- Kāpena.
- ʻAha.
Hana ʻia nā pepa kuʻuna me ka hoʻopiha laiki. No ka hōʻemi ʻana i ka nui o ka helu carbohydrate, hoʻohana ʻia ka laiki puaʻala. Ma waho aʻe o ka hoʻonui ʻana i kēia kīʻaha, loaʻa i ka cauliflower ka nui o nā pono olakino a me nā meaʻai.
Kahi e loaʻa ai ka laiki pua puaʻa
I nā makahiki i hala iho nei, ua lilo ka laiki cauliflower i ka laiki haʻahaʻa "it" i ka laiki maʻamau. He nui nā paleo a me keto meaʻai e kāhea ana i ka pua puaʻa, e lilo ia i mea maʻamau ma nā papa hale kūʻai. Hiki iā ʻoe ke loaʻa i ka laiki puaʻala ma nā hale kūʻai. Inā ʻaʻole hiki iā ʻoe ke loaʻa ma kahi o nā mea kanu hou, e nānā i ka ʻāpana paʻa, ʻoiai ua ʻōlelo ʻia e ʻai i ka laiki puaʻala hou ma mua o ka laiki hau.
Inā ʻaʻole kūʻai aku kāu hale kūʻai i ka laiki puaʻala, hiki iā ʻoe ke hana iā ʻoe iho. E kūʻai wale i ka puaʻala, ʻokiʻoki i loko o nā pua liʻiliʻi, a laila e wili i nā florets i loko o kahi meaʻai meaʻai a hiki i ka puka ʻana o ka "grains of rice".
Hoʻololi i nā mea hoʻohui no ka hana ʻana i nā pepa i hoʻopiha ʻia keto
ʻO ka mea maikaʻi loa e pili ana i nā pepa i hoʻopaʻa ʻia keto ʻo ia ka nui o lākou. Inā ʻaʻohe mea kikoʻī ma ka lima, hiki iā ʻoe ke hoʻololi maʻalahi iā ia no kahi mea ʻē aʻe i loaʻa i kāu lumi kuke. Eia kekahi mau mea hoʻololi maʻalahi hiki iā ʻoe ke hana, me ka mālama ʻana i ka ʻono like.
- Pepa: ʻO ka nui o nā pepa bele e hana i kēia meaʻai, no laila e hoʻohana i kāu mea ma ka lima. Hana maikaʻi nā pepa bele ʻōmaʻomaʻo, ʻulaʻula, a melemele paha.
- Ketchup: ʻOiai ʻoi aku ka maikaʻi o ka hana ʻana i kāu ʻuala ʻōmato homemade, hiki iā ʻoe ke hoʻololi i ka wai marinara jarred no ka paʻi tōmato, ka moa moa, a me ka mea hoʻonani ʻItalia e wikiwiki i ke kaʻina hana. (E heluhelu wale i nā lepili no ka pale ʻana i nā kō i hoʻohui ʻia.) Hiki iā ʻoe ke hoʻohana i nā tōmato diced ma kahi o ka paʻi tōmato.
- sausage Italia: Inā ʻaʻole ʻoe i ka sausage Italia ma ka lima, hiki iā ʻoe ke hana i kāu hui ʻiʻo ponoʻī mai ka hui ʻana o ka pipi lepo, puaʻa lepo, a me nā mea hoʻonani ʻItalia.
- Laiki puaʻala: ʻOiai ʻo ka cauliflower ka mea maʻamau e pani ai i ka laiki, hiki ke hoʻohana ʻia nā mea kanu non-starchy i loko o kēia mau pepa kīʻaha haʻahaʻa. ʻOki maikaʻi a i ʻole "raiki" zucchini, ʻōpala melemele, a i ʻole broccoli no ka hopena like.
ʻO nā ʻano like ʻole o kēia meaʻai paʻi pepa
ʻOiai ʻo kēia ʻano meaʻai pepa i hoʻopaʻa ʻia he ʻano ʻItalia kūikawā, hiki iā ʻoe ke hoʻololi maʻalahi iā ia e leʻaleʻa i nā ʻano ʻono like ʻole. Eia ʻehā mau kīʻaha nui hiki iā ʻoe ke hana mai kēia mea ʻai kaʻa haʻahaʻa:
- Philadelphia Steak Stuffed Peppers: E hoʻopiha i nā pepa bele ʻōmaʻomaʻo me nā aniani sauteed, sliced steak steak, a me ka paʻi provolone no kahi ʻano gluten-free o kāu sanwiti punahele.
- Nā pepa ʻano Tex-Mex: E hoʻololi i ka taco seasoning no ka mea hoʻonani Italia (kahi hui ʻana o ka kumini, ka pauka chili, a me ka pauka kāleka). E hoʻohui i ka paʻakai ʻAmelika ma kahi o ka mozzarella a me ka Parmesan, a ma luna me nā ʻāpana avocado a me ka cilantro no ka wili haʻahaʻa haʻahaʻa ma kēia keto taco.
- Nā Pepa Paʻa Cheeseburger: No ka meaʻai ʻai haʻahaʻa haʻahaʻa, e hoʻomoʻi i nā aniani melemele, ka pipi lepo, a me ka paʻakai a me ka pepa ʻeleʻele ma luna o ka skillet. E hoʻopiha i nā pepa me ka hui ʻana o ka ʻiʻo minced, i luna me ka cheese cheddar a waiho i loko o kahi pā. E hoʻomoʻa a hiki i ka hoʻoheheʻe ʻana o ka cheese a palupalu nā pepa.
- ʻO Lasagna Stuffed Peppers: No ka hana ʻana i ka Lasagna Stuffed Peppers, e hahai pono i ka meaʻai ma lalo nei, akā e hoʻololi i ka Parmesan no ka cheese ricotta. E hoʻomoʻa i kāu mau pepa e like me nā ʻōlelo aʻoaʻo, a e uku ʻia ʻoe me kahi kīʻaha lasagna cheesy haʻahaʻa.
Nā pōmaikaʻi o ka pua puaʻa
ʻOiai he nui nā pōmaikaʻi olakino o kēia ʻano meaʻai, hoʻomaʻamaʻa maikaʻi ka puaʻa puaʻa no ka ʻai ketogenic. Ma waho aʻe o ka haʻahaʻa ʻana i ka waiʻaleʻa, eia ʻekolu mau pono olakino o ka pua puaʻa āu i ʻike ʻole ai.
# 1: He waiwai ia i nā huaora
Nui ka puaʻala i nā huaora, ʻoi aku ka nui o ka huaora C ( 1 ).
Hoʻokahi kīʻaha (hoʻokahi kīʻaha) aia ma mua o 75% o ka waiwai i ʻōlelo ʻia i kēlā me kēia lā. ʻO ka Vitamin C ke kuleana no ka ulu, hoʻomohala, a me ka hoʻoponopono ʻana i nā ʻiʻo āpau o ke kino. Hoʻopili pū ʻia i nā ʻano hana like ʻole, e like me ka hana ʻana o ka collagen, ka hoʻoulu ʻana i ka ʻōnaehana pale, hoʻōla ʻeha, a me ka mālama ʻana i nā iwi, cartilage, a me nā niho ( 2 ).
# 2: piha i nā antioxidants
Loaʻa i ka cauliflower nā pūhui e like me nā carotenoids a me nā tocopherols e hana ma ke ʻano he antioxidants. Kōkua kēia mau mea e hōʻemi i ke koʻikoʻi oxidative a me nā radical manuahi i hoʻokumu ʻia e ke kaiapuni, kōkua i ke kaua ʻana i nā maʻi maʻi, a hiki ke kōkua pū kekahi nā hormones kaulike ( 3 ).
# 3: hiki ke kōkua iā ʻoe e hoʻemi i ke kaumaha
Kāpena He haʻahaʻa ka calorie a he nui ka fiber ( 4 ). ʻO kēia mea kanu cruciferous e kōkua iā ʻoe e piha lōʻihi, hiki ke hōʻemi i ka nui o kāu ʻai ʻai. Hiki ke hoʻemi ka puaʻa kalapona i ka constipation a hoʻomaikaʻi i nā pilikia digestive e hiki ke kōkua i ka loaʻa kaumaha ( 5 ).
E hoʻohui i kēia mau Pepa Paʻa Haʻahaʻa Haʻahaʻa i kāu hoʻomākaukau ʻai ʻana i kēlā me kēia pule
Inā ʻoe e hahai ana i ka ʻai ketogenic no nele i ka kaumaha, hana hana, ka nānā ʻana a me ka maopopo o ka noʻonoʻoʻO nā mea ʻai e like me kēia Spicy Italian Stuffed Peppers e noʻonoʻo ai ʻoe pehea ʻoe i ʻai ʻokoʻa ai ma mua, a i ʻole no nā pilikia olakino. Hoʻopiha ʻia lākou me nā meaʻai a me nā pōmaikaʻi olakino, ʻono maikaʻi lākou, a ua maʻalahi lākou e hana a hoʻokaʻawale ʻia no kāu mau lā pule.
Hoʻopiha ʻo Keto i nā pepa Italia
Hoʻopiha ʻia kēia mau pepa kīʻaha haʻahaʻa keto me nā ʻono Italia maʻamau a ʻo ia ka meaʻai wikiwiki a maʻalahi loa e leʻaleʻa i nā lā pule.
- Ka Hoʻomoe: 10 minutos.
- Ka manawa e kuke ai: 25 minutos.
- Huina manawa: 35 minutos.
- Nā Hana Hana: 6 mau pepa i hoopihaia.
- Kāleka: Kumukūʻai.
- Lumi kuke: Ikalia.
Nā meaʻai
- 1 punetune o ka ʻaila ʻoliva.
- 1 teaspoon mea hoʻonani Italia.
- 500g / 1 paona sausage ʻala Italia, ʻoki ʻia.
- 1 ʻokiʻoki liʻiliʻi (ʻoki maikaʻi ʻia).
- 1 kīʻaha halo (ʻokiʻoki).
- 1 kīʻaha laiki puaʻala.
- 1 paʻakai ka paʻakai.
- 1/2 teaspoon o ka pepa.
- 2 punetēpē paʻi kōmato.
- 1/2 kīʻaha o ka moa moa.
- 1/2 kīʻaha Parmesan cheese.
- 1 kīʻaha mozzarella cheese.
- 3 pepa bele nui (hāpaʻa).
- 1/4 kīʻaha basil hou.
Nā kuhikuhi
- E puhi mua i ka umu a 175º C / 350º F.
- E hoʻohui i ka ʻaila ʻoliva i kahi skillet nui ma luna o ka wela wela. E ʻulaʻula i ka sausage Italia no 3-4 mau minuke.
- E hoʻohui i nā aniani, nā halo, ka laiki puaʻala, ka paʻakai, ka pepa, a me nā mea hoʻonani ʻItalia a palupalu nā mea kanu, ma kahi o 5 mau minuke.
- E hoʻohui i ka paʻi tōmato a me ka hulu. E hoʻoulu maikaʻi e hui. E hoʻopiha i ka hoʻopiha no 8-10 mau minuke.
- E hoʻohui i ka cheese Parmesan. E hoʻoponopono i ka mea hoʻonani inā pono.
- Eʻoki i ka pepa i ka hapalua (lōʻihi) a hoʻonui i ka hoʻopiha. ʻO luna me ka cheese mozzarella a hoʻomoʻa no 20-25 mau minuke a hiki i ka ʻeleʻele gula o luna. E hoʻonani me ka basil hou.
Nutrition
- Nui ʻāpana: 1 paʻi pepa.
- Kālā: 298.
- Nā momona: 18 g.
- ʻO nā kalapona: Carbohydrates upena: 8 g.
- Kumuʻiʻo: 27 g.
Hoʻopiliʻia nā Palabras: paʻi keto i kā ʻili.