Ke hāʻule ka mahana a hāʻule ke kauwela, ʻaʻohe mea ʻoi aku ka maikaʻi ma mua o ke kīʻaha chili con carne wela.
Inā makemake ʻoe e leʻaleʻa i kahi kīʻaha wela o ka chili i ka ʻoluʻolu o kou home i kēlā me kēia lā, a i ʻole e hoʻolālā e hana i kahi pūʻulu i loko o ka ipu kuke i ke kakahiaka Pōʻaono no nā lā e hiki mai ana, ʻo ka chili kekahi o nā meaʻai punahele i ka hāʻule. ʻaʻole e hele.
Hoʻokahi mea e lilo ai ka chili i meaʻai punahele no nā poʻe he nui, ʻo ia kona maʻalahi. Ua pani ʻia ka chili con carne Texas maʻamau a hoʻouka ʻia e nā ʻano like ʻole, me ka chili vegetarian, chili paleo me ka pīni ʻole, chili keʻokeʻo a i ʻole chili moa.
A laila e hoʻohui ʻoe i hoʻokahi mana hou i kēia papa inoa. ʻO ka chili turkey keʻokeʻo. Inā ʻoe e nānā i ka ʻike meaʻai ma lalo nei, e ʻike ʻoe he 5.5 grams wale nō o kēia ʻano meaʻai olakino i kēlā me kēia lawelawe ʻana, no laila, ʻaʻohe kaʻaʻai haʻahaʻa, gluten-free, a me ketogenic piha.
He aha ka ʻokoʻa ma waena o ka chili keʻokeʻo a me ka chili ʻulaʻula?
Loaʻa ka inoa o ka chili "keʻokeʻo" mai kona helehelena. ʻAʻole like me ka ʻulaʻula ʻulaʻula, kahi e hui pū ai i nā tōmato, ʻuala ʻōmato, pipi lepo, pi, pepa cayenne, a me ka pauka chili, ʻo ka chili keʻokeʻo keʻokeʻo keʻokeʻo maʻamau e hoʻomoʻa i ka ʻiʻo turkey lepo, nā pi keʻokeʻo, nā chili ʻōmaʻomaʻo, celery a me ka kulina i ka broth. E loaʻa nō hoʻi ʻoe i nā ʻano ʻai chili keʻokeʻo e hoʻohana ana i kekahi ʻano ʻiʻo i ʻoki ʻia, e like me ka moa ʻoki ʻia a i ʻole ka pipi.
No ka hoʻohuiʻana i kahi papa o ka creaminess i ka chili keʻokeʻo, nui nā mea hoʻomaʻamaʻa e hui pū i ka waiu me ka broth, e paʻi me kaʻaila kaumaha kaumaha. Inā makemake ʻoe e hoʻohui i nā mea ʻala, hiki iā ʻoe ke hoʻohui i nā jalapenos a i ʻole nā chili ʻōmaʻomaʻo. ʻO ka mea hope loa, ʻo ka hoʻokomo ʻana iā ia me ka cheese cheddar i ʻoki ʻia a i ʻole nā ʻāpana tortilla e hoʻohui i kahi crunch i ka meaʻai.
Pehea ʻoe e hana ai i ka chili turkey keʻokeʻo haʻahaʻa?
ʻO ka hapa nui o ka ʻai chili keʻokeʻo ke kāhea nei i nā ʻano pīni a me ke kulina, kahi e hana ai i kahi meaʻai ʻono, akā ʻaʻole ia ʻo ka ʻōpala haʻahaʻa loa. No ka hana ʻana i kāu kīʻaha chili haʻahaʻa momona, pono ʻoe e hana i kekahi mau loli.
E hoʻopau i nā mea hoʻohui i ka waiʻona kiʻekiʻe
No ka hana ʻana i kēia meaʻai chili maikaʻi, pono ʻoe e wehe mua i nā legumes āpau, e like me ka navy beans, kidney beans, a me nā piʻi ʻeleʻele. ʻOiai paha he mea kūpono ʻole ka hana ʻana i ka chili me ka ʻole o ka pī, e hilinaʻi aia aia nā ʻano ʻono like ʻole e hiki ai ke hoʻokomo i loko o kēia kīʻaha.
ʻO ka lua, pono ʻoe e hoʻopau i nā cereals. Nui nā mea ʻai chili i ninini ʻia ma luna o ka quinoa a i ʻole ka laiki, ʻoi aku ka nui o ka chili meaʻai. Inā ʻo ke kuʻuna o kou ʻohana ka lawelawe ʻana i ka chile con arroz, aia kahi swap keto liʻiliʻi hiki iā ʻoe ke hana. Ma kahi o ka ninini ʻana i ka chili ma luna o ka laiki keʻokeʻo, kahi i hoʻopaʻa ʻia i ka 45 grams o nā kalapona i kēlā me kēia kīʻaha, hiki iā ʻoe ke ninini i kēia chili turkey olakino ma luna o ka laiki puaʻala ( 1 ). He mea maʻalahi ka laiki cauliflower pālua ʻoki ʻia i loko o nā loʻi like me ka laiki.
ʻO luna me nā koho olakino, haʻahaʻa-carb
ʻOiai hiki iā ʻoe ke hoʻokiʻekiʻe i kāu chili punahele me nā ʻāpana tortilla a i ʻole nā koho kalapona kiʻekiʻe ʻē aʻe, e hoʻohana i nā mea keto i loko o kēia meaʻai chili turkey. Hiki iā ʻoe ke hoʻokiʻekiʻe i kāu chili me ka avocados, ʻoki ʻia nā bele ʻokiʻoki, ka paʻakai ʻia, ka yogurt Helene maʻemaʻe, ka puaʻa, a i ʻole ka ʻaila kawa.
No ke aha ʻoe e hoʻohana ai i ka waiu niu ma kahi o ka ʻaila kaumaha?
Maopopo iā ʻoe ʻae ʻia ka waiu ma ka ʻai ketogenic. Eia nō naʻe, pono ʻoe e koho i ka mea kiʻekiʻe kiʻekiʻe, manuahi manuahi a me nā huahana waiu organik inā hiki. Eia nō hoʻi, ʻoiai he protein maikaʻi a me ka momona i ka waiu, aia nō i loko o ke kō (lactose), ka mea e hana ai i kekahi mau meaʻai, ʻoi aku ka waiū semi-skimmed, a me ka waiū condensed, ʻaʻole kūpono no ka ʻai haʻahaʻa-carbohydrate.
ʻOi aku ka maikaʻi o ka waiu ma ka haʻahaʻa, akā ʻoi aku ka maikaʻi o ka hana ʻana i kāu ʻai me ka waiu ʻole. I loko o nā ʻano hoʻomaʻamaʻa he nui, ʻo ia hoʻi ka meaʻai chili turkey keʻokeʻo, ʻo ia ke ʻano o ka hoʻololi ʻana i ka waiu niu a i ʻole ka ʻaila no ka wai niu a i ʻole kilika kaumaha.
Hiki i ka waiu niu ke ʻono i ka meaʻai e like me ka niu?
I ka nui o na hihia, aole. E noʻonoʻo i kāu kīʻaha Thai curry punahele. He momona, mānoanoa a ʻoluʻolu, akā ʻaʻole ʻoe e ʻike i ka niu. Pēlā nō i nā ʻano ʻai he nui, me kēia chili keʻokeʻo.
Inā lawa nā mea ʻala a me nā mea ʻē aʻe e uhi ai i ka ʻono o ka niu, ʻaʻole ʻoe e ʻike. He ʻoiaʻiʻo kēia inā loaʻa i kahi meaʻai nā flakes pepa ʻulaʻula, pepa ʻeleʻele, paʻakai kai, a i ʻole kāleka, he mea maikaʻi loa ia i ka wehe ʻana i ka ʻono ʻono o ka niu. Inā hana ʻoe i ka chili keʻokeʻo a loaʻa kahi ʻono niu, e hoʻāʻo e hoʻohui mālie i ka hupa moa i ka hui ʻana.
No ke aha e pono ai ka ʻai niu no ka ʻai ketogenic?
ʻAʻole hiki i ka waiu niu ke hoʻohui i kahi mea momona i nā sopa a me nā stews, akā hoʻohui ia i nā meaʻai he nui āu e ʻai ʻole ai. ʻO ka waiu niu he hale mana meaʻai, mahalo ʻia no kāna mau pono olakino.
He kanaiwakūmākolu pākēneka o ka mea i loko o ka waiu niu mai ka momona, ʻo ka hapa nui o ia mau mea i loaʻa mai i kekahi mau ʻano o ka momona momona i kapa ʻia. triglycerides kaulahao waena (MCT). ʻO ka poʻe ma ka meaʻai ketogenic e pili ana i nā MCTs he kumu ikehu kūpono, akā he aha ka mea e ʻokoʻa ai kēia mau momona momona?
ʻAʻole like me nā ʻakika momona he nui, MCT ʻAʻole pono lākou i nā enzymes e wāwahi iā lākou i ka wā o ka ʻai ʻana. Akā, lawe pololeiʻia lākou i ke akepaʻa, kahi hiki ke hoʻohana kokeʻia no ka ikehu. Hoʻokiʻekiʻe kēia i kāu mau ketone a hoʻemi iki i ka waiho ʻana o ka momona i kou kino. Ua hōʻike pū ʻia nā MCT e hoʻonui i ka noʻonoʻo noʻonoʻo, e wikiwiki i kāu metabolism, e hoʻoikaika i kou puʻuwai, a e hoʻomaikaʻi i kāu ʻai ( 2 ).
E hoʻokomo i kēia meaʻai chili keʻokeʻo i kāu papaʻai pule pule
ʻO kēia chili turkey keʻokeʻo ka meaʻai olakino maikaʻi loa e hoʻokomo i kāu hoʻomākaukau pāʻina pule. He ʻelima mau minuke wale nō e hoʻomākaukau ai a ʻo ka manawa kuke ʻana he 15 mau minuke wale nō, no laila e mākaukau ia e ʻai i loko o 20 mau minuke.
Inā he makua paʻahana ʻoe a he ʻoihana hana paha ʻoe, e noʻonoʻo e hoʻomākaukau i kāu chili i loko o ka ipuhao koke a i ʻole ka Slow Cooker no ke ʻano kuke "hoʻonoho a poina iā ia". Inā ʻaʻole, hiki iā ʻoe ke hoʻomākaukau i loko o ka umu Dutch a i ʻole ka ipuhao nui ma luna o ka wela wela.
Me kahi kokoke i 30 grams o ka protein a emi iho ma lalo o 6 grams o nā kalapona i kēlā me kēia lawelawe ʻana, e kōkua kēia ʻano ʻai chili i ka haʻahaʻa o kāu helu kaʻa a me kāu hoʻolālā ʻai.
Haʻahaʻa Carb Easy Keʻokeʻo Tureke Chili
ʻO kēia chili turkey keʻokeʻo maʻalahi he kaʻa haʻahaʻa a hoʻololi i ka manaʻo lōʻihi e maloʻo ka ʻiʻo turkey.
- Ka Hoʻomoe: 5 minutos.
- Ka manawa e kuke ai: 15 minutos.
- Huina manawa: 20 minutos.
- Nā Hana Hana: 5.
- Kāleka: Kumukūʻai.
- Lumi kuke: ʻAmelika.
Nā meaʻai
- 500g / 1 paona ʻiʻo ʻiʻo turkey lepo kūlohelohe (a i ʻole pipi lepo, hipa a puaʻa paha).
- 2 kīʻaha laiki puaʻala.
- 2 punetune o ka aila niu.
- 1/2 Vidalia onion.
- 2 cloves o kālika
- 2 kīʻaha waiu niu holoʻokoʻa (a i ʻole kilika kaumaha).
- 1 punetēpē o ka ʻākeke.
- 1 teaspoon o ka paʻakai, ka pepa ʻeleʻele, thyme, celery paʻakai, keleka pauka.
Nā kuhikuhi
- I loko o kahi ipu hao nui, e wela ka ʻaila niu.
- I kēia manawa, ʻokiʻoki i ke aniani a me ke kāleka. E hoʻohui i ka ʻaila wela.
- E hoʻoulu no 2-3 mau minuke a laila e hoʻohui i ka turkey minced.
- E hoʻokaʻawale i kaʻiʻo me ka spatula a hoʻoulu mau a hiki i ka wā e hāʻule ai.
- E hoʻohui i ka hui ʻana o ka mea hoʻonani a me ka laiki puaʻala a hui maikaʻi.
- Ke ʻeleʻele ka ʻiʻo, e hoʻohui i ka waiu niu, e hoʻomoʻa ma kahi wela liʻiliʻi a hoʻemi ʻia no 5-8 mau minuke, e hoʻoulu pinepine.
- I kēia manawa ua mākaukau e lawelawe. A i ʻole hiki iā ʻoe ke hoʻemi i ka hapalua a mānoanoa a lawelawe ʻia ma ke ʻano he ʻuala.
- E hoʻohui i ka paʻakai paʻi ʻia no kahi ʻuala mānoanoa hou.
Nā memo
Manaʻo manaʻo uhi:.
- Avocado.
- ʻO Jalapenos.
- Bacon.
- ʻO ka cheese cheddar kahiko i ʻoki ʻia.
- ʻO Tomato Cherry.
- ʻAi wela.
Nutrition
- Kālā: 388.
- Momona: 30,5.
- ʻAi-kaloli: 5.5.
- Kumuʻiʻo: 28,8.
Hoʻopiliʻia nā Palabras: meaʻai chili turkey keʻokeʻo maʻalahi.