Mea ʻai ʻiʻo ʻiʻo pipi i ka ipu hao Keto

ʻAʻole ia he mea huna e ʻoluʻolu loa ka sopa wela maikaʻi i ke kau anuanu a me nā mahina hoʻoilo. A me ka pā o kēia kohu pipi keto e hū ana i loko o ka ipu kuke lohi (keia mea ʻai i ka ipu koke), e pumehana ana ʻoe mai loko mai no ke anuanu o waho.

ʻAʻole hoʻomaʻamaʻa wale kēia meaʻai pipi keto iā ʻoe me nā meaʻai olakino, he mea ʻono hoʻi a e māʻona ai ka ʻohana holoʻokoʻa.

Me ka hoʻomākaukau maʻalahi a me ke koho o ka hoʻohana ʻana i ka mea kuke kaomi a i ʻole ka mea kuke lohi, ʻaʻole pono ʻoe e hoʻolilo i ka lā a pau i ka lumi kuke e lawe mai i kēia meaʻai keto i ka papaʻaina. ʻO ka mea ʻē aʻe, hiki iā ʻoe ke hoʻonohonoho a poina iā ia, e hoʻolilo i ka manawa kuke i ʻāpana keke.

Ma muli o ka hana ʻana o hoʻokahi pūʻulu i ʻelima a ʻeono mau lawelawe ʻana, e hana maikaʻi kēia stew keto no kāu pāʻina ʻaina e hiki mai ana, a i ʻole hiki iā ʻoe ke loaʻa i hoʻokahi pule o ka stew ʻono nou iho.

E lawelawe hoʻokahi a i ʻole ma kahi moena o ka pua puaʻa mashed. Hiki iā ʻoe ke ʻoki a hoʻomoʻa i ke aʻa seleri no kahi pani ʻuala haʻahaʻa. E hoʻopiha iā ia me kahi momona olakino hou aʻe e like me ka ʻāpana avocado a i ʻole Parmesan cheese, a loaʻa iā ʻoe kahi mea hana keto. ʻO nā mea āu e koho ai, ʻaʻole ʻoe e hoka.

ʻO nā mea nui i loko o kēia meaʻai kohu pipi keto:

• Kohu pipi.
• Pāpaʻa hānai mauʻu.
• Nā puaila.
• Onioni.
• Ajo.
• Hupa iwi.

ʻO ka mea ʻaʻole ʻoe e loaʻa i loko o kēia meaʻai, ʻo ia ka cornstarch, potato starch, a i ʻole nā ​​​​mea mānoanoa starchy ʻē aʻe āu e loaʻa ai i loko o nā kīʻaha he nui i kūʻai ʻia ma ka hale kūʻai.

ʻO nā pōmaikaʻi olakino o kēia pipi pipi haʻahaʻa

ʻAʻole wale nā ​​mea ʻai i loko o kēia kohu pipi keto no ka ʻai keto ʻono, akā hāʻawi pū kekahi i nā pono olakino. Eia kekahi mau pōmaikaʻi o ka hoʻohui ʻana i kēia stew haʻahaʻa haʻahaʻa i kāu papaʻai ketogenic.

Hoʻomaikaʻi i ke olakino olakino holoʻokoʻa

ʻAʻohe mea ʻino ma mua o ke anu a me ka ʻeha āu e ʻike ai mai ke anu. A ʻaʻohe mea hōʻoluʻolu ʻē aʻe ma mua o ke kīʻaha o ka paipu wela. ʻO ka nūhou maikaʻi ʻo ia me kēlā me kēia ʻai ʻana o kēia kohu pipi keto ʻono, e hoʻopiha a hoʻoulu ʻoe i kou kino ma ka hoʻoikaika ʻana i kāu ʻōnaehana pale.

Ma waho aʻe o ka uē ʻana iā ʻoe, maikaʻi nā aniani no ke ola kino. Loaʻa iā lākou nā pōmaikaʻi he nui, me nā meaʻai nui e like me ka huaora C a me ka zinc. He kuleana koʻikoʻi nā meaʻai ʻelua i ka hoʻoikaika ʻana i kāu ʻōnaehana pale ( ¹ ) ( ² ).

ʻO Garlic kekahi mea kanu pono ʻē aʻe i loaʻa nā waiwai antiviral, antifungal, a me antibacterial. Hana ʻia ka ʻala ʻala o ke kālika i ka hui ʻana o nā kinikini ʻelua i loko o ke kāleka e hana i kahi kinikona hou i kapa ʻia ʻo allicin.

Ua aʻo ʻia ʻo Allicin, kahi organosulfide i nā hoʻokolohua preclinical no kāna mau antioxidant, anti-inflammatory, antimicrobial, anticancer, a me nā ʻano cardioprotective ( ³ ). ʻAʻole ia he mea kupanaha ka nui o nā mea hoʻohui kālika ma nā papa o nā hale kūʻai meaʻai olakino.

No ka unuhi ʻana i ka allicin mai ke kāleka, e ʻoki a ʻokiʻoki paha iā ia no ka liʻiliʻi he 10 mau minuke ma mua o ka wehe ʻana i ka wela. E kōkua ana kēia manaʻo waiwai o allicin i ke kaua ʻana i nā hōʻailona o ke anu a i ʻole ka maʻi maʻi a mālama i kāu ʻōnaehana pale i ka hana maikaʻi loa.

Ka hoʻohaʻahaʻa ʻana i ke aʻa

Mālama ka Vitamin K2 i nā hale kūʻai calcium a mālama i ka calcium ma nā iwi. Inā ʻaʻole lawa ka nui o ka huaora K2 i kou kino, ʻaʻole ʻo ia e ʻike i ka mea e hana ai me ka calcium āu e ʻai ai a i kahi e waiho ai i loko o kou kino. ʻO ka pae kūpono ʻole o ka K2 hiki ke hoʻokuʻu ʻia ka calcium i loko o nā ʻaʻa ma mua o nā iwi, a ʻaʻole maikaʻi ia no ke olakino cardiovascular ( ⁴ ) ( ⁵ ).

Hoʻopiha ʻia ka pipi hānai mauʻu me ka huaora K2. A no ka mea e koi ana kēia ʻano ʻai pipi keto i ka ʻiʻo wīwī i hānai ʻia i ka mauʻu, hiki iā ia ke kōkua i ka hoʻomaʻemaʻe ʻana i kou aʻa.

Mai hopohopo no ka loaʻa ʻana o ka nui o ka protein me kēia stew. ʻO ka manaʻo e hiki i ka protein ke kipaku iā ʻoe mai ke ketosis he a kaao ʻepekema.

He ʻoiaʻiʻo inā ʻaʻole i loaʻa nā kaʻapona, hoʻololi kou kino i ka protein i ikehu ma o ke kaʻina i kapa ʻia he gluconeogenesis. Hana ʻia kēia kaʻina hana me ke kaʻina ketogenic o ka hoʻololi ʻana i ka momona i ketones. Eia naʻe, he hana maʻamau kēia o ke kino ʻaʻole e hoʻokuʻu iā ʻoe mai ke ketosis.

He kuleana koʻikoʻi ka Gluconeogenesis i ka ʻai ketogenic. ʻO ia ka hana ʻana o ka glucose mai nā mea ʻē aʻe akā ʻo ka carbohydrates. I ka hihia o kēia stew, ʻo ia ka protein. ʻOiai ke ʻai ʻoe i ka meaʻai haʻahaʻa, pono ʻoe i ka glucose e ola ai. He pilikia ka nui o ka glucose, ʻae. Akā ʻo ka liʻiliʻi o ka glucose kekahi pilikia.

Loaʻa i ka pata mai nā bipi hānai mauʻu ka huaora K2. ʻO kaʻoiaʻiʻo, hiki ke lilo i kekahi o nā kumu maikaʻi loa i kāu meaʻai. ʻO ia ke kumu he mea nui ke koho ʻana i nā meaʻai hānai mauʻu ma mua o ka ʻai. ʻAʻole i loaʻa nā pōmaikaʻi olakino koʻikoʻi i ka pipi hānai ʻia i ka mauʻu.

Ua hōʻike ʻia nā haʻawina ʻo ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka vitamina K2 e kōkua i ka hōʻemi ʻana i ka pilikia o ke kūkulu ʻia ʻana o ka plaque (atherosclerosis) a me ka hōʻeha puʻuwai ( ⁶ ).

Hoʻoemi i ka pehu

ʻO nā mea ʻai i loko o kēia stew haʻahaʻa haʻahaʻa, ʻaʻohe gluten, manuahi ʻole a me ka paleo. ʻO ka ʻai ʻana i kēia ʻano he hana mua ia e hōʻemi ai i ka mumū i loko o kou kino. ʻO ka hupa iwi bipi loaʻa i kahi maʻi olakino o nā meala a me nā meaʻai, e like me ka magnesium a me ka calcium ( ⁷ ).

He kuleana koʻikoʻi ka Magnesium i ka pale ʻana i ke ʻano o ka maʻi ʻeha haʻahaʻa e pili ana i nā maʻi maʻi, e like me ka maʻi cardiovascular, hypertension, a me ka maʻi diabetes ( ⁸ ).

Ua aʻo ʻia ka calcium, ʻo ia hoʻi ka calcium citrate, ma ke ʻano he anti-inflammatory. Ua hōʻike ʻia kahi noiʻi ʻaʻole ʻo ka calcium citrate e hoʻopau wale i ka hana o nā cytokines pro-inflammatory, akā hoʻonui pū i ka hana antioxidant ma ka pae cellular. ⁹ ).

ʻO Celery ka mea hoʻohui maikaʻi loa i nā meaʻai ketogenic maikaʻi. He māʻona, hoʻomaʻemaʻe, a hoʻopiha ʻia me nā pōmaikaʻi olakino - ʻo ia hoʻi, hoʻemi ia i ka mumū. Kōkua i ka hakakā ʻana i ke koʻikoʻi oxidative a me nā radical manuahi me nā antioxidants a me nā polysaccharides e hana like me nā anti-inflammatories ( ¹⁰ ).

Loaʻa i ka Celery nā flavonoids e like me quercetin. Ua hōʻike ʻia nā haʻawina he nui he mau waiwai anti-inflammatory ka quercetin, ʻoi aku ka nui o ke kōkua ʻana i ka poʻe me ka osteoarthritis a me nā pilikia pili pū kekahi ( ¹¹ ).

ipuhao koke vs Ipu kuke lohi

Inā ʻaʻohe ou ipu koke, mai makaʻu. Hiki nō hoʻi iā ʻoe ke hoʻomākaukau i kēia kīʻaha i loko o kahi kuke lohi. E hoʻohui wale i nā meaʻai a pau i ka kuke mālie, e hoʻoulu a hui maikaʻi. Ma hope o ka hui ʻana o nā mea a pau, e hoʻomoʻa no 8 mau hola.

Kohu Bipi Keto Kokoke

He mea maikaʻi loa kēia meaʻai pipi keto maʻamau no ka pō hauʻoli ma ka home a i ʻole ke makemake ʻoe i kahi ʻuala hōʻoluʻolu ʻaʻole e hōʻino i kāu ʻai keto.

• Huina manawa: 50 minutos.
• Nā Hana Hana: 5 - 6 kīʻaha.

Nā meaʻai

• 500 g / 1 paona ʻiʻo no ka ʻai ʻana a i ʻole nā ​​​​holoholona ʻōpala (ʻoki ʻia i loko o nā ʻāpana 5 cm / 2-iniha).
• 1 punetune o ka pata i hānai ʻia i ka mauʻu (hoʻololi i ka ʻaila ʻoliva no ka ʻuala waiu ʻole).
• 4 punetēpē paʻi kōmato.
• 1 kīʻaha kāloti pēpē.
• 4 celery stalks (ʻoki ʻia).
• 1 onion nui (ʻokiʻoki).
• 4 kālaka cloves (minced)
• 500 g / 1 paona radishes (ʻoki ʻia i ka hapalua).
• 6 kīʻaha o ka hupa pipi (ʻoi aku ka maikaʻi o ka hupa iwi).
• 2 teaspoon o ka paʻakai.
• 1/2 teaspoon o ka pepaʻeleʻele.
• Lau bay 1.
• 1/4 teaspoon xanthan gum.
• ʻO nā mea kanu koho: cauliflower, root celery root, kohlrabi, a i ʻole turnips.
• ʻO nā mea koho koho: ʻokiʻoki ʻia i ka avocado, ka paʻakai Parmesan.

Nā kuhikuhi

1. E kaomi i ka "saute" a me "+10 minuke" ma kāu Instant Pot.
2. E hoʻohui i ka pata i hoʻoheheʻe ʻia a hoʻohui i ka ʻiʻo e kuke a ʻeleʻele no 3-4 mau minuke. ʻOi aku ka maikaʻi e ʻulaʻula i ka ʻiʻo i nā ʻāpana liʻiliʻi no ka waihoʻoluʻu maikaʻi loa. E hoʻohui i nā mea kanu i ʻulaʻula mua ʻia a me nā pūʻulu ʻiʻo. E hoʻohui i ka paʻi tōmato.
3. E hoʻohui i ka hupa, ka paʻakai, ka pepa, a me ka xanthan gum i ka ipuhao. E hoʻopili maikaʻi e hoʻohui i nā meaʻai.
4. E hoʻopau i ka Instant Pot, a laila kaomi i ka "stew" a me "+40 mau minuke."
5. Ke pio ka manawa, e hoʻokuʻu i ka mahu me ka lima. E kāpīpī a hoʻoulu i kahi liʻiliʻi liʻiliʻi o ka xanthan gum i ka paʻa i makemake ʻia.
6. E hoʻonani me ka paʻi hou e lawelawe inā makemakeʻia.

Nutrition

• Nui ʻāpana: 1 kīʻaha.
• Kālā: 275.
• Nā momona: 16 g.
• Pūleapohola: 9 g.
• Kapua: 3 g.
• Pūnaewele: 24 g.

Hoʻopiliʻia nā Palabras: kohu pipi keto.