ʻOiaʻiʻo, ua kamaʻāina mua ʻoe i nā kīʻaha pasta haʻahaʻa: Inā ʻaʻole, hiki iā ʻoe ke hoʻomaka ma ka hoʻāʻo ʻana i ka ʻukena spaghetti, a i ʻole ka zooodle me kāu meaʻai pasta punahele a hoʻohuli i ka zucchini i loko lasagna. Akā ʻo kahi meaʻai haʻahaʻa carb mac a me ka cheese?
E like me ka nui nā mea ʻokoʻa pasta Hoʻokomo ʻia ka ʻai meaʻai no nā noodles makaroni.
I loko o kēia meaʻai Cauliflower Macaroni a me Cheese, e hoʻohui ʻoe i ka cauliflower i kālua ʻia me kahi kīʻaha kīwī e hoʻohui i ka gluten-free, keto touch i kēia meaʻai maʻamau. Akā ʻaʻole e like me ka mea mua, hele mai kēia kīʻaha me 6 grams o nā kalapona ʻupena i kēlā me kēia lawelawe.
ʻO ka mea huna i ka cauliflower mac a me ka cheese
ʻO ke kī i ka hana ʻana i ka mac a me ka paʻakai ʻono ʻo ka ʻuala. No kēia meaʻai, e hoʻohana ʻoe i ʻekolu ʻano kīʻaha like ʻole, me ka ʻaila kaumaha, e hana ai i ka manoanoa a me ka miki puʻupuʻu e hiki ke komo i ka puaʻala.
No ka hana ʻana i ka ʻuala cheese, pono ʻoe i 125 auneke / 4 g o ka cheese fontina a me ka cheese cheddar ikaika, a me 60 auneke / 2 g o ka cheese cream. E hoʻohui i nā cheeses me ke kīʻaha o ka ʻaila kaumaha, ka paprika, ka paʻakai, a me ka pepa ʻeleʻele hou i loko o kahi ipu nui ma luna o ka wela wela.
ʻOiai e hoʻomaʻamaʻa ka ʻuala, ʻokiʻoki i ka cauliflower i loko o nā florets a hoʻolapalapa a palupalu. Ke maʻalahi ka ʻuala a moʻa ka pua puaʻa, hoʻohui i nā mea ʻelua i loko o kahi pā. E kau i ka ipu bakena i loko o ka umu i hoʻomehana ʻia i 190º C / 375º F.
ʻOiai kāu punahele punahele mai makaroni me ka paʻakai hiki ke komo i kahi crunchy topping e like me ka palaʻi french y palaoa palaoa, ʻAʻole kūpono kēia mau hoʻohui ʻelua e hoʻolilo iā lākou i ka carb haʻahaʻa.
Inā makemake ʻoe i kahi kikoʻī liʻiliʻi, e noʻonoʻo e ʻoki i nā ʻāpana o tocino o aniani ʻōmaʻomaʻo ma. A i ʻole hiki iā ʻoe ke kāpīpī i ka cheese Parmesan grated ma luna no kahi crunch cheesy keu.
Ua ʻae ʻia ka waiu ma ka ʻai ketogenic?
El kahi He meaʻai keto maʻamau a paʻa i kahi hana nui i kēia meaʻai.
Me ʻehā ʻano waiu i hoʻokomo ʻia i loko o kēia mac a me ka tiiki, e noʻonoʻo paha ʻoe: “He ketogenic ka waiu? ʻO ka pane maʻalahi he ʻae, akā me kekahi mau ʻōlelo hōʻike.
Nā koho waiu ketogenic
ʻO ka dairy, e like me nā huahana holoholona ʻē aʻe, pono ke ʻano kiʻekiʻe loa āu e hiki ai ke loaʻa. E koho i nā huahana waiū hānai mauʻu i ka wā e hiki ai, e pale aku i nā huahana waiu momona haʻahaʻa a momona ʻole paha.
ʻO nā huahana dairy like ka pipi,ʻia kalima hahau kaumaha (aiʻole kaʻaila hou), kaʻaila kaumaha a ghee He kiʻekiʻe lākou i ka momona a me ka ʻole o ka carbohydrates, i mea kūpono no ka ʻai ketogenic.
ʻAʻole ʻae ʻia nā huahana waiū me ke keto
ʻAʻole kūpono kekahi mau ʻano waiu no ka ʻai keto. Waiu, ʻo ka waiu piha, ʻāmiʻi a i ʻole semi-skimmed a me ka waiu condensed i loaʻa ka nui o nā haʻahaʻa haʻahaʻa a kiʻekiʻe, ma muli o ko lākou kiʻekiʻe ke kō. (ʻO ke aniani o ka waiū holoʻokoʻa aia ma mua o 12 grams o nā kaʻa.)
Ke hoʻohana ʻoe i ka waiu i loko o nā meaʻai keto, e like me kēia mau makaroni cauliflower haʻahaʻa, pale i nā huahana waiu nui i ka lactose. E hoʻololi i ka waiu kaumaha a i ʻole ka waiū liʻiliʻi i ka wā hiki, a i ʻole ka pata no ka ghee inā ʻoe e maʻa nui i ka lactose.
ʻO nā pōmaikaʻi olakino o ka pua puaʻa
La pālua he mea maʻamau ia i loko o nā meaʻai keto mahalo i kona versatility. Ua lilo ʻuala mashed, Paina Pizza y laiki, a i kēia manawa ʻo ia ka mea nui i loko o kēia mea ʻai puaʻa cheesy.
Eia kekahi mau pono olakino ʻē aʻe o kēia mea kanu cruciferous:
# 1 ua hoʻopiha ʻia me nā huaora
He waiwai nui ka puaʻa puaʻa C a hāʻawi ʻoi aku ma mua o 70% o ka waiwai o kēlā me kēia lā i hoʻokahi kīʻaha wale nō. ʻAʻole hiki i ke kino o ke kanaka ke hana i ka huaora C ma kāna iho, no laila he mea nui e hoʻohui i nā meaʻai i kāu meaʻai he kumu nui ia o kēia huaora e hoʻoulu ai i ka ʻōnaehana pale.
ʻO kēia huaora wai-soluble ke kuleana no nā ʻano hana like ʻole i loko o ke kino, me ka hoʻoponopono ʻana i ka ʻiʻo, ka hao hao, a me ka hoʻohaʻahaʻa ʻana i ka LDL cholesterol.hewa"( 1 ) ( 2 ).
Loaʻa i ka puaʻa puaʻa K ka mea kōkua i ka pale ʻana i ke koko, kōkua i ka mālama pono ʻana i ka lolo, ka hoʻokumu ʻana o ka iwi, a me ka metabolism olakino. ʻIke pū ʻia ka Vitamin K e hoʻomaikaʻi i ke olakino iwi a mālama i nā ʻiʻo ʻiʻo ʻiʻo maikaʻi ( 3 ).
# 2 Hiki ke kōkua i ka hōʻemi ʻana i ka maʻi kanesa
Ua hōʻike ʻia nā huaʻai cruciferous e like me ka cauliflower e hoʻolōʻihi i ka ulu ʻana o nā maʻi maʻi maʻi maʻi ( 4 ). Pehea? ʻO nā huaʻai cruciferous ka waiwai i nā glucosinolates, kahi pūhui sulfur i hōʻike ʻia e hoʻolōʻihi i ka ulu ʻana o ka maʻi maʻi. 5 ).
ʻO ka mea hou aʻe, ua hōʻike ʻia ka ʻai nui ʻana o nā mea kanu cruciferous e like me ka cauliflower e hōʻemi i ka hopena o ka maʻi ʻāʻī a me ka maʻi ʻaʻai kala, ʻo ia hoʻi ( 6 ).
# 3 Kōkua i ka hakakā ʻana
ʻO ka mumū ʻo ia kekahi o nā kumu kumu o nā maʻi mau loa. ʻO nā mea kanu cruciferous e like me ka cauliflower he waiwai nui i nā antioxidants. ʻO kēia mau antioxidants, ʻoi aku ka beta-carotene a me ka quercetin, kōkua i ka hōʻemi ʻana i ke kaumaha oxidative a hoʻoikaika i ka ʻōnaehana pale. 7 ).
E hana i kēia meaʻai iā ʻoe
ʻO kekahi o nā mea maikaʻi loa e pili ana i ka kuke ʻana: hoʻololi ʻoe i nā mea i ʻono pono kāu meaʻai e like me kou makemake.
Hiki iā ʻoe ke hahai i kēia meaʻai e like me ka manaʻo, a i ʻole hiki iā ʻoe ke hoʻokolohua a leʻaleʻa me ia. Eia kekahi mau ala e hiki ai iā ʻoe ke hoʻomaka i ka hana ʻana i kēia meaʻai cauliflower mac a me ka cheese nau iho:
- E hoʻohana i nā cheese like ʻole: luna me ka paʻakai Parmesan a i ʻole ka fontina pani no ka mozzarella.
- E hoʻohui i kekahi mau mea kanu a me nā mea ʻala: E kāpīpī me kahi pine o ka pepa cayenne no kahi paʻi kūikawā, a i ʻole e hoʻohui i kahi dill maloʻo liʻiliʻi, ka pā paʻi, a i ʻole ka pepa ʻeleʻele.
- E hana i ka crispy o luna: kāpīpī i nā ʻili puaʻa ma luna ma kahi o Bread, a i ʻole e hoʻohui i kekahi mau ʻāpana puaʻa no ka pau ʻana o ka uahi a me ka ʻono.
- E hana i kahi paʻakikī: E hoʻohui i kahi liʻiliʻi o ka sinapi Dijon i loko o ka ʻuala cheese no kahi ʻono momona a ʻoi aku ka nui.
- E hoʻohana i ka pauka kālika: Ma hope o ka puhi ʻana i ka puaʻala, kāpīpī i ka pauka kālika ma luna o nā pua liʻiliʻi e hoʻohui i ka ʻono a me nā meaʻai.
- E hoʻohana i nā mea kanu ʻē aʻe: ʻAʻole pono ʻoe e hoʻohana wale i ka cauliflower. E ho'āʻo e hana i ka mac a me ka tiiki me ka hoʻohana ʻana i ka puaʻala, brocoli.
ʻOiai ʻo kēia kou manawa mua e hoʻāʻo ai e hana i kahi ʻano keto o kekahi o kāu kīʻaha kamaliʻi punahele, e leʻaleʻa i ka lumi kuke a e hoʻomohala.
E hauʻoli i ka macaroni a me ka paʻakai a me ka pua pua
Ma waho aʻe o ka waiwai waiwai o kēia kīʻaha, ʻo ka hui pū ʻana o ʻekolu mau ʻano cheeses like ʻole a me ka hoʻohui ʻana i ka ʻaila kaumaha e hāʻawi iā ia i ke ʻano momona a momona.
ʻO kēia ka meaʻai hōʻoluʻolu hope loa e hiki ai iā ʻoe ke noho i loko ketosis, hoʻomāʻona i kou makemake i ka pasta a hāʻawi i nā ʻano meaʻai like ʻole e hiki ai iā ʻoe ke hauʻoli.
Mākaukau kēia mau pua puaʻa macaroni i ka manawa holoʻokoʻa o 40 mau minuke wale nō a ʻaʻole ia e piʻi aʻe kou koko koko e like me nā meaʻai kuʻuna. E ʻoliʻoli iā ia ma ke ʻano he ʻaoʻao a i luna paha me ka protein no ka ʻai piha.
Haʻahaʻa Carb Makaroni a me ke kāki a me ka pua pua
He ʻono, maʻalahi ka hana ʻana o kēia Baked Keto Macaroni a me Cheese Cauliflower Casserole.
- Huina manawa: NUMNUMX minuke
- Nā Hana Hana: 3 taza
- Kāleka: Kāhea
- Lumi kuke: ʻAmelika
Nā meaʻai
- 225g / 8oz kilika kaumaha
- 115 g / 4 oz cheese cheddar ikaika (ʻoki ʻia)
- 115 g / 4 oz fontina (ʻoki ʻia)
- 60g / 2oz kilika cheese
- 1 paʻakai ka paʻakai
- 1/2 teaspoon pepa ʻeleʻele
- 1 1/4 teaspoon paprika
- 1 poʻo puaʻala nui
Nā kuhikuhi
- E hoʻomaʻamaʻa mua i ka umu i 190ºF / 375ºC a hoʻopaʻa i kahi kīʻaha 20 "x 20" me ka pata a i ʻole ka lāʻau nonstick.
- E ʻokiʻoki i ka puaʻala i loko o nā ʻāpana liʻiliʻi 1,5 a 2 cm. E puhi no 4-5 mau minuke a palupalu wale. Wehe i ka wela a hoʻokahe maikaʻi. E hoʻomaloʻo me ka pepa kīhini. Waiho i ka aoao.
- I loko o kahi kīʻaha liʻiliʻi, hoʻohui i ka ʻaila kaumaha, ka paʻakai, ka paʻakai, ka pepa, a me ka paprika. E wela ma luna o ka wela wela a maʻemaʻe. E hoʻoulu maikaʻi.
- E hoʻohui i ka cauliflower i ka hui cheese a hoʻoulu.
- E ninini i loko o kahi kīʻaha bakena a e hoʻomoʻa no 25-30 mau minuke a hiki i ka ʻeleʻele o luna a ʻeleʻele.
Nutrition
- Nui ʻāpana: 1/2 kīʻaha
- Kālā: 393
- Nā momona: 33 G
- Waiwai o Kalapona : 10 G
- Kapua: 4 G
- Pūnaewele: 14 G
Hoʻopiliʻia nā Palabras: keto cauliflower mac a me ka paʻakai