Luhi i ka makemake i nā ʻono umami o ka sushi? ʻOiaʻiʻo, hiki iā ʻoe ke ʻai i ka sashimi, akā ʻaʻole like ia me ka sushi a me ka laiki. He mea hoʻowalewale ke hele i waho e ʻai, akā hiki iā ʻoe ke hoʻopaʻa a hana i kēia mau keto sushi rolls e like me ka pro i nā minuke wale nō.
Hana ʻia me nā meaʻai olakino, e leʻaleʻa ʻoe i ka ʻono me ka haki ʻole o ke ketosis. Me ʻeono mau meaʻai a ʻaʻole ʻoi aku ma mua o 10 mau minuke e hoʻomākaukau ai, e hoʻi hou ʻoe e ʻoliʻoli i kāu kīʻaha Kepani punahele i ka manawa koke. Hiki iā ʻoe ke loaʻa iā lākou me ka sashimi a me nā mea kanu ma ke ʻano he kīʻaha nui a lawelawe paha ma ke ʻano he mea ʻai.
No laila he aha nā mea i hoʻohana ʻia i loko o kēia ʻōwili sushi e hana ai i keto-friendly? ʻO ka pani laiki kalaiki haahaa hoʻohana ʻia i loko o kēia meaʻai keto ʻaʻohe mea ʻē aʻe ma mua o ka laiki kāpīlī. Inā makemake ʻoe i ka sushi, makemake ʻoe i kēia kīʻaha wikiwiki a ʻono i loko o kāu waihona o nā meaʻai kaʻa haʻahaʻa.
Keto Sushi Roll Ingredients
Hoʻohana kēia ʻano ʻai keto i nā meaʻai maʻalahi akā olakino e hoʻohauʻoli ai ʻoe i kou ʻono. Eia ka mea e pono ai ʻoe e ʻike e pili ana i ka mea a kēia keto sushi roll e lawe mai iā ʻoe.
Laiki puaʻala
ʻO kahi kīʻaha kīʻaha o ka laiki cauliflower he 25 ka nui o nā calorie, me ka 2,5 grams o ʻupena kalapona, 2,5 grams o ka fiber, 2 grams o ka protein, a me ka nui ole o ka momona ( 1 ). ʻO kēia mau macronutrients ke ala kūpono e hoʻopiha ai me ka kipaku ʻole ʻia mai ke ketosis .
Kāpena He pani laiki maikaʻi loa ia no ka sushi no ka mea hana me ka nui o nā mea ʻono. ʻIke loa ʻia ka ʻokoʻa ma waena o ka laiki puaʻala a me ka laiki maʻamau i ka wā e pono ai ka laiki pua puaʻa kaʻawale. ʻAʻole naʻe nui inā hui pū ʻia me nā mea ʻono ʻē aʻe.
Hoʻohana kekahi mau mea ʻai keto e hoʻopaʻa i ka laiki, akā hoʻohana kēia ʻona, ʻoiai ʻo ka cheese ka mea hope loa āu e makemake ai e hoʻāʻo i kāu sushi.
Nā pono olakino o ka limu Nori
ʻO kekahi mea ʻē aʻe i hoʻohana ʻia i loko o kēia meaʻai (a me nā kīʻaha sushi kuʻuna ʻē aʻe) ʻo ka nori, kahi kīʻaha keto kaulana. He limu kai ʻai ʻo Nori i hoʻohana ʻia i loko o nā ʻano mea ʻai Iapana like ʻole hiki ke ʻai ʻia a maloʻo paha ma ke ʻano o nā ʻāpana lahilahi.
He haʻahaʻa ia i nā calorie a me ka cholesterol, a he kumu maikaʻi o ka huaora A, ka huaora E, ka huaora B12, ka huaora C, ka hao, ka calcium, ka zinc, ka folate, a me nā micronutrients ʻē aʻe ( 2 ).
Me kēia keto sushi roll mai tuna spicy, ʻaʻohe kumu e hoʻonele hou ai iā ʻoe iho i kāu meaʻai Iapana punahele hou. E lawe i kēia mau mea ʻai a hui pū i loko o 10 mau minuke e hana i kāu ʻōwili sushi punahele.
He aha ka iʻa "sushi-friendly"?
Inā ʻo kēia kou manawa mua e hoʻomākaukau ai i ka sushi ma ka home, ʻaʻole paha ʻoe i kamaʻāina i ka huaʻōlelo “papa sushi"A me ke ʻano o ia mea. Ke hōʻailona ʻia kahi iʻa ma ke ʻano he sushi-friendly, ʻo ia hoʻi, ʻo ia ke ʻano kiʻekiʻe loa a me ka hou.
ʻOiai ke hoʻohana mau nei nā hale kūʻai i kēia inoa, ʻaʻohe kūlana kūhelu no ka hoʻohana ʻana i ka lepili. ʻO ka hoʻoponopono wale nō e pili ana i nā hewa i loaʻa i nā parasites, e like me salmon. Pono e hoʻopaʻa ʻia nā iʻa me nā parasites i mea e pepehi ai i nā parasites ma mua o ka ʻai maka.
Pono ʻoe e ʻike e hiki i nā iʻa hihiu ke loaʻa i nā parasites. ʻO ka ʻoiaʻiʻo he mea maʻamau lākou no ke kumu e mālama ʻia ai ka mālama ʻana e hōʻoia ʻaʻole i ola nā parasite i ka hana ʻana.
ʻO ka hoʻoheheʻe koke ʻana, ma luna o ka moku, ʻo ia ke koho maikaʻi loa, ʻoiai ʻo ka hoʻomaloʻo koke e mālama i ka hou a me ke ʻano o ka iʻa. No ka hele ʻole ʻana o ka iʻa ma mua o ka paʻa ʻana i ka hau, ʻo ia ka iʻa hou loa hiki iā ʻoe ke loaʻa.
ʻO ka lua o ka koho maikaʻi loa ʻo ia ka iʻa hau hau. Hoʻopau ka hoʻoheheʻe kalepa ʻana i nā parasite ma ka mālama ʻana i nā iʻa ma -40 ° C / -35 ° F a i ʻole ma lalo no ka liʻiliʻi o 15 mau hola. Mai ka -15º C / 0º F a hiki i -12º C / 10º F, no laila ʻaʻole hiki ke anu i kāu hana. ʻOiai ma -20º C / -4º F, hiki ke lawe ʻia i ʻehiku lā e pepehi ai i kekahi parasite.
ʻOiai he lepili papa sushi, makemake ʻoe e nīnau i kāu hale kūʻai e pili ana i kā lākou hana hoʻomaloʻo a me kā lākou hana mālama iʻa. E nānā pono i ka iʻa. Pono nā iʻa hou maikaʻi e honi wale i ke kai. ʻAʻole pono ka ʻōpala a i ʻole mushy, pono ke ʻano paʻa a me ke kala ʻoi ʻole i mālama ʻia me nā kala artificial a i ʻole nā mea hoʻohui.
He mea nui hoʻi e koho pono i kāu hale kūʻai. Makemake ʻoe i kahi mākeke iʻa maikaʻi a i ʻole hale kūʻai me ka loaʻa kālā kiʻekiʻe loa i kā lākou pahu iʻa. E like paha ia me ka walaʻau nui a me nā hua liʻiliʻi, akā ʻo ka loaʻa ʻana o ka maikaʻi maikaʻi loa he mea nui i ka wā e ʻai ai i ka iʻa maka.
E koho pono i nā mea ʻala
ʻO kahi kīʻaha ʻono e like me wasabi, spicy mayonnaise a i ʻole ʻūlapa kele Hiki iā ia ke hoʻololi i kāu ʻike sushi, akā hiki iā ia ke hoʻokuʻu iā ʻoe mai ke ketosis inā ʻaʻole ʻoe e koho pono. Ma kāu huakaʻi ketogenic kaʻa haʻahaʻa, ʻike ʻoe iā ʻoe iho e pani i nā mea he nui, akā ʻaʻole pono ʻoe e haʻalele i ka ʻono.
Inā he soy sauce kāu mea hoʻonani i koho ʻia, hiki iā ʻoe ke hoʻohana ʻakika amino niu ma kahi. He 1 kalima wale nō o ka waiʻaleʻa kēia ʻai. ʻO nā waikawa amino niu, i hana ʻia mai ke kohu o ka kumu niu, loaʻa ka umami o ka soy sauce me ka ʻole o ka soy. Pīhoihoi ʻoe i ka ʻike ʻana ʻaʻole ʻono ka kohu e like me ka niu. Ua like loa ka ʻono me ka soy sauce, akā ʻoi aku ka ʻono a liʻiliʻi ka paʻakai. ʻAʻole e ʻeha ka hoʻohui ʻana i kahi paʻakai liʻiliʻi no ka mea ʻoi aku kou pono ka sodium ma ka ʻai keto.
Wasabi sauce i wale 1 grams o carbohydrates (ma muli o ka brand), akā, i ka maʻiʻo o ʻaila ʻaila a me ka syrup kulina momona fructose ʻO nā hōʻailona he nui ʻaʻole ia he ketogenic. No ka hoʻoponopono ʻana i kēia, hiki iā ʻoe ke hana i kāu ʻuala keto wasabi ponoʻī ma ka hui ʻana i kēia mau mea i loko o kahi ipu liʻiliʻi ma luna o ka wela haʻahaʻa a mānoanoa:
- 1/2 kīʻaha kilika kaumaha.
- 1-2 teaspoon o ka paʻi wasabi.
- 1 teaspoon o nā waikawa amino niu.
- ʻO ke kui o ka xanthan gum.
ʻO ka tuna keto sushi roll
ʻO kēia mau ʻōwili sushi haʻahaʻa haʻahaʻa e lilo i kīʻaha āu e hoʻomākaukau pinepine ai a hoʻohui i kāu papaʻai. E hoʻohui i kekahi mau ʻōmaʻomaʻo a i ʻole avocado no kahi momona olakino, ʻano, a me ka ʻono.
- Ka Hoʻomoe: 10 minutos.
- Huina manawa: 10 minutos.
- Nā Hana Hana: 1.
- Kāleka: Kumukūʻai.
- Lumi kuke: Kepanī.
Nā meaʻai
- 1/4 paona o ka tuna papa sushi.
- 1 kīʻaha laiki puaʻala.
- 1 punetune o ka mayonnaise.
- 1 teaspoon o ka sriracha.
- Kulu ka paʻakai
- pepa limu Nori.
Nā kuhikuhi
- E ʻoki i ka tuna i loko o kahi paipu lōʻihi, ma kahi o ¼ ʻīniha ka mānoanoa, a i ʻole i loko o nā ʻāpana lōʻihi.
- E hoʻomoʻa i ka laiki cauliflower no 1 mau minuke, a laila e uhi iā ia i ke kāwele kī e ʻoki ai i ka makū. E hoʻololi i kahi kīʻaha a hui pū me ka mayonnaise a me ka sriracha.
- E kau i ka pepa nori ma ka papa ʻoki. E hoʻohui i ka laiki i ka pepa nori a palahalaha ma ka ¾ mua o ka lau i loko o ka palaoa palahalaha.
- E kau i nā ʻāpana tuna ma luna o ka laiki. E kāpīpī me ka paʻakai. A laila, e ʻōwili i ka pepa nori i luna a ma luna o ka tuna, e hoʻokuʻi i loko me kou manamana lima a ʻōwili i mua me ke kaomi ʻana a hiki i ka nori manuahi ʻole. E pulu i kou mau manamana lima a hoʻomāmā i ka nori i mea pili, a hoʻopau i ka ʻōwili ma ke sila ʻana me ka nori pulu.
- E hoʻohana i ka pahi ʻoi e ʻoki i ka ʻōwili sushi.
- E lawelawe me ka ʻalaʻala hou, ka tamari gluten-free, a me nā hua sesame no ka hoʻonani ʻana.
Nutrition
- Kālā: 370.
- Nā momona: 22 g.
- Nā kalapona: 10 g.
- Kapua: 3 g.
- Pūnaewele: 28 g.
Hoʻopiliʻia nā Palabras: ʻōwili sushi tuna keto ʻala.