Mea Ma'a Mo'a Keto Māmā

ʻAʻole mehana a hōʻoluʻolu wale kēia mea ʻai moa moa keto puʻuwai, he 100% haʻahaʻa carb a ʻaʻole ia e hoʻokuʻu iā ʻoe mai ke ketosis. ʻO ka mea maikaʻi loa, ua mākaukau ma lalo o ka hapalua hola a me ka manawa hoʻomākaukau liʻiliʻi loa.

E hoʻohui i kēia meaʻai sopa moa i kāu papa inoa o nā meaʻai keto wikiwiki a maʻalahi a i ʻole e pāpālua i kāu pūʻulu a hoʻokuʻu i ka mea āu e ʻai ʻole ai no ka ʻai ʻoluʻolu no kēlā mau lā ke paʻahana nui ʻoe.

Loaʻa ka hapa nui o ka ʻaila ʻaila o ka moa sopa i nā mea hoʻopihapiha, nā mānoanoa, a me nā tona o nā kalapona huna. ʻAʻole e haʻi i ka gluten a me nā mea hoʻohui ʻē aʻe āu e makemake ʻole ai i kou kino.

Loaʻa i kēia sopa moa keto he nui nā pono olakino. ʻO kēia sopa moa keto:

• Kalima
• Nui loa.
• Wela.
• Hooluolu
• Me ka ʻole gluten.
• ʻAʻohe waiu (koho).
• ʻAʻohe kō.
• keto.

ʻO nā mea nui i loko o kēia sopa moa kalima:

• Hupa iwi moa.
• Nā umauma moa.
• Pāpaʻa hānai mauʻu.
• Kāleka.
• Nā puaila.
• Onioni.
• Kilima mānoanoa aiʻole ka wai niu holoʻokoʻa.

3 Nā Pono Ola o ka Sopa Moʻa Keto

Ma waho aʻe o ka ʻoiaʻiʻo he sopa ʻono kēia, maikaʻi maoli ia iā ʻoe. He nui nā meaʻai a he nui nā pono olakino e hiki ai iā ʻoe ke hauʻoli i kēlā me kēia scoop creamy.

# 1. Hoʻolalelale i ka ʻili

Loaʻa i ka hupa iwi nā waikawa amino koʻikoʻi e kōkua i ke kūkulu ʻana a mālama i kou ʻiʻo pili a hoʻoikaika i ka ʻili ʻōpio, hydrated, a maikaʻi hoʻi ( ¹ ) ( ² ).

Hoʻopiha pū ʻia nā kāloti me nā meaʻai e kākoʻo ana i ka ʻili, e like me ka beta-carotene, e hana nei he antioxidants i kou kino. Hiki i nā phytonutrients like beta-carotene ke pale aku i ka pōʻino oxidative mai nā kukuna UV, pollution, a i ʻole kahi meaʻai maikaʻi ʻole ( ³ ) ( ⁴ ).

# 2. He anti-inflammatory

ʻIke ʻia ka meaʻai ketogenic no kāna mau hopena anti-inflammatory, i ka wā e pili ana i ka ʻeha o ka lolo ( ⁵ ).

ʻO ka mea nui kēia ma muli o ka hoʻoulu ʻana o nā meaʻai waihā kiʻekiʻe i kahi pane ʻeha ma o ke kō koko kiʻekiʻe mau a me nā pae insulin e pili ana. ʻO ka meaʻai ketogenic maikaʻi he mea momona momona, haʻahaʻa-carbohydrate, ʻoiai ua hoʻohui ʻia i nā meaʻai hou a me nā meaʻai.

Hāʻawi ka Celery, ka ʻakaʻaka, a me nā kāloti i nā phytonutrients koʻikoʻi e hiki ke hoʻomaha i ka mumū, akā hāʻawi pū ka hupa iwi a me ka wai niu i nā pono.

ʻO ka huʻu iwi ka waiwai i nā amino acids glycine, glutamine, a me proline, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū a hoʻōla i ka paʻa o ka ʻōpū. ⁶ ) ( ⁷ ).

He waiwai nui ka ʻaila niu i nā huaora C a me E, he mau antioxidants ikaika e hiki ke kōkua i ke kaua ʻana i ka mumū. A ʻo nā ʻakika MCT (medium chain triglyceride) mai ka niu e pili ana i ka lilo ʻana o ka momona a me ka hōʻemi ʻana o ka pilikia o ka maʻi puʻuwai, i pili i nā pae kiʻekiʻe o ka mumū ( ⁸] [ ⁹ ).

Aia ka ʻakika butyric i ka pata i hānai ʻia i ka mauʻu, hiki ke hōʻemi i ka mumū ma o ka hoʻoponopono iho ʻana i nā molekole protein inflammatory. Ua hōʻike ʻia ka waika butyric waha e hoʻomaikaʻi i nā hōʻailona o ka maʻi o Crohn a me ka colitis ( ¹⁰ ).

# 3. Kōkua i ka mālama ʻana i ka ʻōpū olakino

Hoʻopiha ʻia ka Celery me nā meaʻai ikaika e kākoʻo i ke olakino digestive, me nā antioxidants, fiber, a me ka wai. Hoʻopaʻa ʻia nā ʻāpana celery no ko lākou mau lāʻau lapaʻau, mai ka hoʻohaʻahaʻa ʻana i ka glucose koko a me nā pae lipid serum i ka hāʻawi ʻana i nā pono anti-inflammatory a me antibacterial ( ¹¹ ) ( ¹² ).

Loaʻa nā MCT i loko o ka ʻaila niu i nā hopena antifungal a me nā antimicrobial, hiki ke kōkua i ka hōʻemi ʻana i ka ulu nui ʻana o nā hua bacteria maikaʻi ʻole e like me Candida albicans y Clostridium difficile ( ¹³ ) ( ¹⁴ ).

Ua ʻike nui ʻia nā meaʻai i loko o ka hupa iwi no kā lākou mau mea ho'ōla ʻōpū. Hiki i ka Gelatin, ka mea nui i loko o ka hupa iwi i hana pono ʻia, hiki ke kākoʻo a pale i kou ʻōpū ma ke kaupaona ʻana i ka maʻi bacteria a me ka hoʻoikaika ʻana i kou ʻōpū. ¹⁵ ).

E ʻai nui i ka hupa iwi, nā mea kanu, a me nā momona maikaʻi no ka ʻōpū ikaika a me nā pōmaikaʻi anti-inflammatory e mālama ai ʻoe a me kou kino.

ʻO kēia soup carb haʻahaʻa ka hoʻohui maikaʻi loa i kāu hoʻolālā ʻai ketogenic. E hoʻohana iā ia ma ke ʻano he kīʻaha nui a i ʻole he ʻaoʻao i kahi meaʻai meaʻai.

Nā mea kanu ʻē aʻe e hoʻohui

He mea maʻalahi loa ka hoʻonohonoho ʻana i nā soups e like me kēia. He aha kāu mau mea kanu punahele? Hoʻohui iā lākou (e like me ka lōʻihi nā mea kanu ketogenic) a hoʻonui i ka ʻono.

E hoʻomanaʻo i ka nui o nā mea kanu āu e hoʻohui ai, ʻoi aku ka nui o nā kalapona ʻupena. Hiki nō ke hoʻohana keto, mai hopohopo. Pono ʻoe e noʻonoʻo i ka helu carbohydrate.

Eia kekahi mau mea kanu mea kanu hiki iā ʻoe ke hoʻomaka me:

• Kāpena: E ʻoki i loko o nā ʻāpana liʻiliʻi loa i hui maikaʻi ʻia.
• ʻApocado: E hoʻohui i hoʻokahi punetune e hoʻomaʻamaʻa ʻoi aku ka momona o kēia sopa moa keto.
• Zucchini: ʻOi aku ka wikiwiki o kēia mea kanu, no laila e hoʻohui i ka mea hope loa.
• Pepa: E ʻoki lahilahi i nā pepa i ʻoi aku ka wikiwiki o ka kuke ʻana.

ʻO nā ala ʻē aʻe e hana ai i ka sopa moa keto

Hōʻike kēia meaʻai iā ʻoe pehea e hana ai i ka sopa moa ma ka lumi kuke. Akā hiki ke hana ʻia ma nā ʻano ʻē aʻe.

• I loko o ka ipu kuke mālie: E hoʻohui i nā meaʻai a pau i loko o kahi kuke lohi. E kau i ka wela haʻahaʻa a e kuke no 6-8 mau hola a i ʻole ma kahi wela wela no 4-6 mau hola.
• I ka umu: E hookomo i na mea a pau iloko o ka ipuhao a uhi. E kālua ma 175ºF / 350ºC no kahi hola, a i ʻole a palupalu nā mea kanu.
• I ka ipuhao koke: Pehea ʻoe e hoʻohana ai i ka Instant Pot e hilinaʻi ʻia inā i hoʻomoʻa mua ʻia kāu moa a ʻaʻole paha. Inā ʻoe e hoʻohana ana i ka moa i hoʻomo mua ʻia, e hoʻohui wale i nā mea ʻai a pau i ka ipuhao. E hoʻopaʻa i ka poʻi a e kuke me ka lima no kahi o 5 mau minuke. Inā ʻaʻole palupalu nā mea kanu, e kuke no 5 mau minuke.

ʻO nā pōkole e mālama i ka manawa

ʻO ka ʻāpana o kēia meaʻai ʻoi aku ka lōʻihi o ka ʻoki ʻana i nā meaʻai a pau. Aia nā mea a pau i loko o ka ipu hao, he 20 mau minuke wale nō e kuke ai.

No ka mālama ʻana i ka manawa hoʻomākaukau, ʻoki i nā mea kanu a pau ma mua. Hiki iā ʻoe ke mālama i nā mea kanu i loko o nā pahu i hoʻopaʻa ʻia i loko o ka friji no hoʻokahi pule.

ʻO kahi ala pōkole ʻē aʻe, ʻo ia ke kuke a ʻoki i ka moa ma mua o ka manawa. E hoʻolapalapa i ka umauma moa, a laila ʻokiʻoki me ka ʻōpala. E mālama i ka moa i ʻoki ʻia i loko o ka friji a hiki i kou mākaukau e hana i ka sopa.

ʻūhā moa a i ʻole ʻūhā moa

Hiki iā ʻoe ke hoʻohana i ka umauma moa a i ʻole ka ʻūhā moa i kēia ʻano meaʻai. E ʻono maikaʻi lāua ʻelua, akā e noʻonoʻo i ke ʻano. ʻOi aku ka maʻalahi o nā umauma moa a emi ka momona. ʻOi aku ka maikaʻi o nā soup no kēia kumu.

ʻO ka moa keto māmā a momona

E hoʻomāʻona kēia ʻai ʻai ʻai puʻuwai no ke anuanu o ka hoʻoilo. Eia kekahi, emi iho ma mua o 30 mau minuke e hoʻomākaukau ai.

• Huina manawa: 25 minutos.
• Nā Hana Hana: 6 kīʻaha.

Nā meaʻai

• 4 kīʻaha o ka moa moa a iwi paha.
• 4 ka moa rotisserie organik a i ʻole ka moa moa (iwi ʻole, moʻa a ʻoki ʻia).
• 1/2 teaspoon o ka pepaʻeleʻele.
• 1 paʻakai ka paʻakai.
• 1/4 teaspoon xanthan gum.
• 3 punetēpē pāpaʻa hānai mauʻu.
• 2 kāloti (ʻokiʻoki).
• 1 kīʻaha celery (ʻokiʻoki).
• 1 ʻoki ʻokiʻoki).
• 2 kīʻaha hoʻomaʻamaʻa kaumaha a i ʻole ʻaila niu.

Nā kuhikuhi

1. E hoʻoheheʻe i ka pata i loko o kahi ipu nui ma luna o ka wela wela.
2. E hoʻohui i nā kāloti, celery, onion, paʻakai, a me ka pepa. E kuʻi no 5-6 mau minuke a ʻoluʻolu iki nā mea kanu.
3. E hoʻohui i ka moa i ʻoki ʻia, a laila e ninini i loko o ka hupa moa a i ʻole ka waihona a me ka ʻaila.
4. E ʻai no 12-15 mau minuke ma luna o ka wela haʻahaʻa.
5. E kāpīpī i ka xanthan gum me ka hoʻoulu ʻana mau. E hoʻomoʻa i ka soup no kahi 5-6 mau minuke.
6. E hoʻonui i ka xanthan gum no ka ʻoi aku ka mānoanoa inā makemake ʻia. E lawelawe a hauʻoli.

Nutrition

• Nui ʻāpana: 1 kīʻaha.
• Kālā: 433.
• Nā momona: 35 g.
• ʻAi-kaloli: 8 g.
• Kapua: 2 g.
• Pūnaewele: 20 g.

Hoʻopiliʻia nā Palabras: sopa moa keto creamy.