Keto bele pepa sanwika meaʻai

Ke hiki i nā mea kanu ke pani i nā ʻāpana berena, ʻike ʻoe i kahi honua hou. E noʻonoʻo i nā mea hiki ke loaʻa iā ʻoe!

No ka hoʻoulu ʻana i kou ʻiʻo, e hoʻomaka me kēia kīwī bele ʻono.

ʻOiai inā ʻoe ma ka papaʻai paleo a i ʻole gluten-free, hana maikaʻi kēia ʻano meaʻai sanwiti haʻahaʻa haʻahaʻa i kāu ʻai.

Ponoʻoe e lawe i kahi pepaʻulaʻula,ʻokiʻoki i ka hapalua, hoʻokahe i ke kikowaena a hoʻopiha i kāu mea punahele.

ʻO kēia meaʻai:

• Māmā
• Ola ola.
• ʻoluʻolu.
• ʻOluʻolu

ʻO nā mea nui:

• Peppers ʻulaʻula.
• ʻO nā umauma pipi puhi.
• Avocado.

ʻO nā mea ʻē aʻe i koho ʻia:

• ʻO Queso mozzarella.
• basil hou
• Pepa ʻeleʻele.

3 Pono Ola o keia Bele Pepa Sandwich

# 1: he anti-inflammatory

ʻO nā avocados kahi mea nui o ka meaʻai ketogenic. Hoʻopiha ʻia kēia mau huaʻai ʻono, like me nā mea kanu me nā meaʻai a me ka nui o nā momona, hoʻomāʻona lākou iā ʻoe a māʻona.

Akā ʻaʻole hāʻawi wale nā ​​avocados iā ʻoe i ka momona kahiko. Loaʻa iā lākou nā momona monounsaturated (MUFA). ʻAʻole like me nā momona momona, he mea maʻalahi ke hoʻohui i kāu meaʻai, MUFA ʻoi aku ka paʻakikī o lākou e hele mai.

A no ka mea e ʻai ana i ka momona momona, he mea nui ka loaʻa ʻana o ke koena maikaʻi o MUFA, PUFA, a me ka momona momona.

ʻO kekahi o nā pono aʻo maikaʻi loa o MUFA ʻo kā lākou hana anti-inflammatory. ʻO ka ʻāʻana he kumu koʻikoʻi koʻikoʻi no ka maʻi puʻuwai, kahi mea nui i ka biomarker C-reactive protein i mea koʻikoʻi inā ʻoe e ʻimi nei i kou pilikia no ka maʻi cardiovascular.

I loko o kahi noiʻi i hana ʻia me kahi heluna Iapana, ua ʻike nā mea noiʻi ʻoi aku ka nui o ka lawe ʻana i ka MUFA i pili i nā pae protein C-reactive. I nā huaʻōlelo ʻē aʻe, ʻoi aku ka nui o nā momona MUFA a lākou i ʻai ai, ʻoi aku ka haʻahaʻa o kā lākou mau hōʻailona inflammatory ( ¹ ).

#2: He waiwai ia i ka huaora C

He 156 mg o ka huaora C i hoʻokahi pepa bele waena, me ka RDA o ka huaora C ma waena o 90 a me 75 mg. ʻO ia ke ʻano inā ʻai ʻoe i ka pepa ʻulaʻula liʻiliʻi, loaʻa iā ʻoe ka 175% o kāu mau huaora C i ka lā. Hōʻike kēia ʻikepili iā ʻoe e pili ana i ka nui o nā meaʻai ( ² ).

Hana ka Vitamin C i nā ʻano hana like ʻole i loko o kou kino. He mea antioxidant ia, kākoʻo i ke olakino o kāu matrix extracellular a me collagen, he mea nui ia no ke olakino puʻuwai, a hoʻomaikaʻi i kou ʻōnaehana pale ( ³ ).

Ke kākoʻo nei kekahi mau haʻawina holoholona i ka ʻai ʻana i ka nui o ka huaora C ma ke ʻano he lapaʻau kūpono no kekahi mau ʻano maʻi kanesa ( ⁴ ).

ʻO ka hana antioxidant o ka huaora C e hāʻawi iā ʻoe i nā pono olakino he nui. Ma ke ʻano he antioxidant, hiki i kēia vitamina hiki ke hoʻoheheʻe i ka wai ke kākoʻo i kāu ʻōnaehana pale a pale i kāu mau cell mai ka pōʻino.

Hōʻike nā haʻawina lehulehu i ka poʻe e ʻai ana i ka nui o ka huaora C he haʻahaʻa haʻahaʻa o ka nui o nā maʻi maʻi e like me ke kanesa, ka maʻi puʻuwai a me nā maʻi neurodegenerative ( ⁵ ).

# 3: he antioxidant ia

Me ka hana antioxidant o ka huaora C, hāʻawi pū ka spinach i kahi kumu ikaika no ka pale ʻana i ke kaumaha oxidative.

Makemake nā ʻano oxygen reactive (ROS) e hoʻopōʻino i kāu mau pūnaewele, a ʻo kahi pahuhopu, ʻo ia hoʻi, ʻo kāu DNA. Ma kahi noiʻi liʻiliʻi, ʻewalu mau mea komo i ʻai i ka spinach ma kahi o 16 mau lā, aʻo ka poʻe noiʻi i loiloi i ka paʻa o ka DNA i loko o kā lākou ʻōnaehana pale.

Ua hōʻike nā hopena i ka ʻai ʻana o ka spinach i kahi hopena pale i ka pōʻino DNA oxidative. Ua ʻike pū ka poʻe i komo i ka piʻi ʻana o ka nui o ka folic acid (he huaʻai i loaʻa i ka nui o ka spinach).

Ua ʻike nā mea noiʻi ua ʻike nā haʻawina mua e hiki i ka folic acid ke pale i ka pōʻino oxidative i ka DNA, ʻo ia paha ka mea i hana ʻia i kēia hihia ( ⁶ ).

ʻO ka sanwiti bele pepa

I kekahi manawa, ma ke ʻano he keto dieter, pono ʻoe e noʻonoʻo ma waho o ka pahu.

Makemakeʻoe laiki? ʻAi pālua.

Makemake ʻoe i nā noodles? ʻAi zucchini.

Makemake ʻoe i kahi sanwiti? E pani i ka pepa bele no ka berena.

ʻAʻole ʻoluʻolu ke ola ke ʻike ʻoe i ka hoʻohana ʻana i ka honua mea kanu e hoʻokō i kou makemake.

Hiki iā ʻoe ke hana i kēia sanwiti no ka ʻaina awakea a i ʻole, inā he mau malihini kāu, e ʻoki ʻia i mau ʻāpana i mea ʻai.

ʻO ka sanwiti bele pepa

Hana ʻia kēia kīwī bele no kāu ʻai keto, a me ka ʻai paleo a me ka ʻai ʻole gluten. He ʻono a ʻono ka pepa bele ʻulaʻula, a ʻo ʻelima mau minuke ka manawa hoʻomākaukau.

• Huina manawa: 5 minutos.
• Nā Hana Hana: 1 sandwich

Nā meaʻai

• 1 ka pepa bele, ʻoki ʻia i ka hapalua (ʻaʻohe kumu a hua ʻole).
• 2 ʻāpana o ka umauma turkey puhi.
• ¼ avocado, ʻoki ʻia.
• ¼ kīʻaha kīʻaha.
• ½ kīʻaha spinach.
• 30 g / 1 auneke ka cheese cheddar maka.
• ½ punetune maʻa pōhaku lepo.
• ¼ punetune ketogenic mayonnaise.

Nā kuhikuhi

1. E hoʻohana i nā ʻāpana bele e like me ka "berena" a hoʻohui i nā mea hoʻonani sanwiti ma waena o lākou.

Nutrition

• Nui ʻāpana: 1 sandwich
• Kālā: 199.
• Nā momona: 20,1 g.
• ʻAi-kaloli: 10,8 g (ʻupena 4,9 g).
• Kapua: 5,9 g.
• Kumuʻiʻo: 20,6 g.

Hoʻopiliʻia nā Palabras: bele pepa sandwich.