ʻO kēia kīʻaha ceviche ʻālohilohi a ʻono hoʻi he keto-friendly a piha me ka ʻono. Hoʻomoʻa ʻia i loko o ka lime, coriander, kukama, aniani ʻulaʻula, a me nā ʻōmato, ua hoʻopiha ʻia kēia mau ʻōpala palupalu me ka protein a me nā meaʻai ʻē aʻe e kākoʻo i kou ola keto olakino.
E lawelawe i kēia meaʻai ceviche maʻalahi ma ke ʻano he mea ʻai a i ʻole ma ke ʻano he māmā (akā puʻuwai) no ka ʻaina awakea. ʻO ia ka meaʻai maikaʻi loa inā paʻakikī ʻoe e hoʻohui i nā meaʻai iʻa hou aʻe i kāu ʻai, piha i nā ʻakika momona omega-3 a me nā meaʻai pono ʻē aʻe.
E hoʻomākaukau no ka ʻōpae ceviche meaʻai maikaʻi loa āu i loaʻa ai, mākaukau i loko o nā minuke wale nō.
ʻO kēia ceviche ʻōpae ʻawaʻawa:
- Citric.
- Crunchy.
- ʻono.
- ʻōlinolino.
- ʻO ka wikiwiki a me ka maʻalahi e hana.
- ʻAʻohe gluten a me keto.
ʻO nā mea nui i loko o kēia ceviche shrimp:.
Nā Pono Pono:
- Wai lemi.
- pepa jalapeno aiʻole Chile Serrano.
- ʻO ka aila MCT a i ʻole ka ʻaila ʻoliva no ka hoʻoheheʻe ʻana.
3 Pono Ola o Keto Shrimp Ceviche
ʻO Ceviche kahi kīʻaha iʻa iʻa i hoʻopaʻa ʻia me nā ʻano like ʻole o Mekiko, Karipiano, a me ʻAmelika Hema. Kaulana ʻia no kāna marinade ʻono a me nā pops o ka waihoʻoluʻu a me ka ʻono, ʻo ka ceviche recipes mai ka hoʻohana ʻana i nā ʻāpana o nā iʻa keʻokeʻo maka a i ka ʻōpae a me ka heʻe.
He mau haneli ceviche recipes, akā mau nā mea nui. ʻO kēlā me kēia meaʻai he mea hou, paʻakai, a hoʻolilo i ka iʻa i ka hōkū o ka meaʻai.
Inā ʻaʻole ʻoe makemake i ka ʻōpae, hiki iā ʻoe ke hoʻohana i ka iʻa keʻokeʻo maka a i ʻole ka heʻe hou i kuke ʻia i loko o ka marinade citrus hoʻokahi. E hōʻoia wale i ka mea hou o ka protein āu e hoʻohana ai. I kēia manawa, e nānā kākou i kekahi o nā pono olakino maikaʻi loa o kēia ceviche ʻōpae hou.
# 1. Kākoʻo i ka ʻōnaehana pale
ʻO nā ʻavokado, nā lemona, a me nā lime he kiʻekiʻe i ka vitamina C, he antioxidant ikaika e hiki ke kōkua i ka mālama ʻana i ka ʻōnaehana pale a pale i nā maʻi ( 1 ).
ʻO nā kukama, ʻoiai ua hana ʻia lākou i kahi kokoke i 90% wai, loaʻa pū kekahi mau meaʻai e hoʻoulu ai i ka ʻōnaehana immune, e like me ka huaora A, ka huaʻa C, ka waikawa folic a me ka silica ( 2 ).
ʻO nā aniani he meaʻai hoʻoikaika i ka pale ʻana me ka selenium, zinc, a me ka huaora C. He kumu maikaʻi hoʻi nā aniani o ka quercetin, kahi antioxidant ikaika a me ka pūhui antiviral ( 3 ).
# 2. Kōkua i ka hakakā ʻana i nā radical manuahi a hoʻemi i ka ʻeha
Hoʻopiha ʻia kēia meaʻai me nā mea waiwai antioxidant, mai nā avocados a i nā ʻōmato a i nā aniani.
ʻOi aku ka nui o nā antioxidants āu e ʻai ai, ʻoi aku ka nui o kou hakakā ʻana i ka oxidation radical manuahi, kahi kaʻina kūlohelohe hiki ke hōʻino i nā cell, DNA, a me nā molekala protein i loko o kou kino.
A ke hōʻemi ʻoe i ka pōʻino radical manuahi, hoʻemi maoli ʻoe i ka mumū, nona ke kuleana no nā maʻi maʻi āpau ( 4 ).
Nui nā ʻavokado i nā carotenoids, nā antioxidants kaulana loa no ke kākoʻo ʻana i ke olakino maka ( 5 ). ʻAʻole ʻo ia wale nō, ʻo ka momona i loko o nā avocados e kōkua maoli i kou kino e komo i nā meaʻai momona e like me nā huaora A, D, E, K, a me nā antioxidants e like me nā carotenoids mai kāu meaʻai.
ʻO Quercetin, hiki ke loaʻa i loko o nā aniani a me ka coriander, hiki ke pale i ka hōʻino radical manuahi a hoʻemi i ka mumū ( 6 ).
# 3. Hoʻonui i ke ʻano
Nui nā ala e hiki ai i nā meaʻai momona ke kōkua i ka mālama ʻana i ke olakino lolo a hoʻomaikaʻi i kou ʻano.
Akā ʻo ka pilina nui loa ma waena o ka meaʻai a me ke ʻano ʻo ka immunity a me ka mumū. Hiki ke hoʻopili ʻia ka mumū a me ka ʻōnaehana pale kino i kekahi ʻano o ke kaumaha ( 7 ).
No laila ke kumu no ka mālama ʻana i kou ʻōnaehana pale a me ka haʻahaʻa haʻahaʻa, hiki i kou ʻano ke pōmaikaʻi.
Avocados waiwai i nā ʻakika momona monounsaturated (MUFA), momona momona pili i nā pae haʻahaʻa o ka mumū, ke kaumaha, a me ka maʻi puʻuwai ( 8 ).
He kiʻekiʻe nō hoʻi nā ʻavokado i ka fiber meaʻai. I loko o hoʻokahi haʻawina, ua ʻike ʻia ka pili ʻana o ka fiber meaʻai i nā hōʻailona o ke kaumaha ( 9 ).
Loaʻa i ka ceviche kuʻuna i kekahi manawa ka wai ʻalani sugary a hele mai me nā ʻāpana kulina a i ʻole nā ʻāpana maiʻa. Hiki iā ʻoe ke mālama i kēia keto-friendly shrimp ceviche ma ka hoʻololi ʻana i ka wai ʻalani no kahi kumu citrus o ka lemona a i ʻole ka lime a me ka hoʻohana ʻana i ka letus crunchy, nā kukama, a me nā kāloti ma kahi o nā ʻāpana tortilla.
ʻO ke koho ʻē aʻe, ʻoiaʻiʻo, ʻo ka ʻai wale ʻana i kāu ʻoʻo ceviche me kahi puna. E like me ka maikaʻi.
Eia kekahi, he liʻiliʻi ka manawa hoʻomākaukau a me ka manawa kuke, no laila hiki iā ʻoe ke paʻi i kēia kīʻaha hōʻoluʻolu ke pōkole ʻoe i ka manawa.
Inā ʻoe e hana nei i kēia ceviche ʻōpae maʻalahi no ka ʻaina awakea, brunch, a i ʻole he mea ʻai no ka pāʻina me kekahi haʻahaʻa zesty moa tacos aiʻole a ʻuʻuku avocado sauce, e lilo maoli ia i mea ʻai kumu ma kou home.
Ceviche ʻōpae keto maʻalahi
Hoʻopiha ʻia kēia ceviche shrimp maʻalahi loa me ka ʻono hou a me ka marinade citrus me ka lime, ka tōmato, ka kukumba, a me ka avocado momona. E hoʻohui i kahi chili no kahi mea ʻala a hoʻoinu me ka ʻaila MCT a i ʻole ka aila ʻoliva no nā momona olakino e kākoʻo i kāu ʻai keto.
- Nā Hana Hana: 4 keu.
Nā meaʻai
- 500 g / 1 paona o ka ʻōpae maka hou, moʻa, ʻili ʻia, deveined a me ka minced.
- 1 avocado nui, ʻoki ʻia.
- 1/4 kīʻaha cilantro hou.
- 1 kīʻaha kukama ʻokiʻoki.
- 1/3 kīʻaha wai citrus hou mai nā limes a i ʻole kahi hui lemon-lime.
- 1/2 kīʻaha ʻulaʻula ʻonika i ʻoki ʻia.
- 1/2 kīʻaha ʻōmato ʻokiʻoki.
- 1/2 ka paʻakai ka paʻakai.
- 1/4 teaspoon o ka pepa.
- ʻO ka aila MCT a i ʻole ka ʻaila ʻoliva no ka hoʻoheheʻe ʻana (koe).
Nā kuhikuhi
- E hoʻomākaukau i nā meaʻai a pau, e hoʻomaʻemaʻe, hoʻomaʻemaʻe a ʻokiʻoki i ka ʻōpae i loko o nā ʻāpana 1,25 a 2,50 cm / ½ a 1 ʻīniha.
- E hoʻohui i nā meaʻai a pau i kahi pola nui a hui maikaʻi e hui.
- Hiki iā ʻoe ke waiho i ka pā i loko o ka friji e marinate no 1-4 mau hola ma mua o ka lawelawe ʻana a i ʻole ka lawelawe koke ʻana.
Nā memo
E hōʻoia mau i ke kūʻai ʻana i ka ʻōpae ʻāhiu i hānai mau ʻia.
Nutrition
- Nui ʻāpana: 1 lawelawe
- Kālā: 143 kcal
- Nā momona: 5 g.
- ʻAi-kaloli: 7 g.
- Kapua: 3 g.
- Kumuʻiʻo: 29 g.
Hoʻopiliʻia nā Palabras: keto shrimp ceviche recipe.