I ka manawa pinepine me a ʻai ketogenic, hiki iā ʻoe ke hōʻole i ka ʻai ʻana i nā mea kanu no ka mea he nui loa nā haʻahaʻa. Akā no ke olakino maikaʻi a me ka meaʻai, pono loa nā mea kanu e kiʻi i nā huaora, nā minerala a me nā antioxidants kūpono. ʻO ka mea pōmaikaʻi, hiki ke kōkua nā kīʻaha e like me kēia keto taco salad.
ʻO ke kī o ka ʻai ketogenic ka hoʻokomo ʻana i nā ʻano mea kanu like ʻole. ʻO nā huaʻai cruciferous a me nā mea kanu haʻahaʻa haʻahaʻa haʻahaʻa e kōkua i ka hāʻawi ʻana i nā meaʻai kikoʻī a me ka fiber e pono ai kou kino me ka ʻole o ka hoʻokuʻu ʻana iā ʻoe mai ke ketosis.
ʻO kekahi o nā mea kanu i hoʻohana ʻia i kēia salad:
- Mīkini.
- ʻArugula
- Kukama
- Pepelu.
3 Nā Pono Ola Ola o kēia Keto Taco Salad
Hoʻopiha ʻia nā mea kanu i loko o kēia salakeke keto taco me nā pono olakino. E nānā wale i ka mea a kēia mau mea kanu e hana ai no kou kino.
ʻO ka spinach a me ka arugula
Hoʻopiha ʻia kēia mau lau lau ʻōmaʻomaʻo me nā minerala, nā huaora, nā antioxidants, a me nā phytonutrients like potassium, manganese, zinc, magnesium, iron, and calcium. He kumu waiwai lākou o nā huaora A, B6 a me K, a me nā ʻāpana o nā huaora pono ʻē aʻe ( 1 ).
Loaʻa i nā lau ʻōmaʻomaʻo ka beta carotene. ʻAʻole maikaʻi kēia no kou mau maka akā hāʻawi pū kekahi i nā pūhui anti-inflammatory e kōkua i ka pale ʻana i kou puʻuwai a hōʻemi i nā hopena o nā kūlana e like me ka arthritis ( 2 ).
Kukama
Hoʻokumu ʻia kēia mea kanu me ka liʻiliʻi o 95% wai, e lilo ia i koho kūpono e kōkua i ka mālama ʻana i ka hydration. Loaʻa i nā kukama nā huaora A, C, a me ka waikawa folic ( 3 ).
Loaʻa iā lākou nā flavonols a me nā polyphenols e kōkua i ka pale ʻana i kou lolo, e hōʻemi i ka pilikia o ka maʻi kanesa, a kōkua i ka hoʻohaʻahaʻa ʻana i kou kino ( 4 ).
Nā Peppers
Loaʻa i ka ʻohana bele nā ʻano huaora nui, antioxidants a me nā minela. ʻOi aku ka nui o ka ʻai ʻana o ka huaora C i kēlā me kēia lā i hoʻokahi lawelawe ʻana i ka bele, a he kumu waiwai nui ia o ka huaora A, e kōkua ana i ka hoʻoikaika ʻana i ka palekana ( 5 ).
Loaʻa i ka pepa bele nā carotenoids, he mau antioxidants e kōkua i ke kaua ʻana i nā radical manuahi e hiki ai ke alakaʻi i ka maʻi maʻi a me ka maʻi puʻuwai ( 6 ).
ʻO kēia nā huaʻai haʻahaʻa glycemic index ʻAʻole wale lākou e hāʻawi i kahi ākea o nā pōmaikaʻi olakino, akā hana lākou i kēia saladi i waihoʻoluʻu a hoihoi. He ʻokoʻa kēlā me kēia nahu me ka nui o nā mea ʻono a me nā mea ʻono.
E loaʻa iā ʻoe nā mea ʻala mai ka hoʻoulu ʻana i ka ʻiʻo a me ka pepa, ka ʻono a me ka ʻono o ka lime a me ka hou o nā kukama. He saladi puʻuwai kēia e hoʻi hou ai ʻoe i kēlā me kēia manawa.
ʻO ka lole kalapona haʻahaʻa no ka salakeke taco
ʻO kekahi o nā ʻāpana maikaʻi loa o ka salakeke ʻo ia ka ʻaʻahu salakeke creamy no ka mea e hoʻopili ai i nā mea āpau. ʻO ka mea pōmaikaʻi, ʻo ka ʻai ʻana i ka ʻai keto ʻaʻole ia he manaʻo e haʻalele ʻoe i nā ʻaʻahu saladi āpau.
ʻO kekahi o nā "toppings" maʻalahi loa e hoʻohana ai, ʻo ia ka lole salakeke me ke kō. E puna wale ma luna o ka ʻiʻo a me nā mea kanu i loko o kēia meaʻai a hoʻolei i ke kapa.
No kahi mea ʻoi aku ka momona, e hoʻāʻo i kēia Keto Avocado Lime Dressing:
- Wai o hoʻokahi lime.
- 1 teaspoon o ka aila ʻoliva.
- 1 punetune wai.
- 1/2 avocado, pitted a ʻoki ʻia.
- 1 punetēpē kālika liʻiliʻi.
- 1/4 ka paʻakai ka paʻakai.
E hoʻohui i nā mea a pau a hiki i ka momona. Makemake paha ʻoe e hoʻohana i ka mea ʻai meaʻai e hui pū ai nā mea a pau. Hiki iā ʻoe ke hoʻohui i kekahi mau ʻāpana coriander inā makemake ʻoe.
ʻO nā ʻaʻahu haʻahaʻa haʻahaʻa ʻē aʻe no ka salakeke Taco
Pono nā huaʻai no ke olakino maikaʻi a me ka meaʻai. E hoʻopiha i kāu salakeke keto taco me nā ʻano mea kanu like ʻole. Hiki iā ʻoe ke hoʻololi iā lākou mai kēlā me kēia pule a hana i kahi salakeke hou i kēlā me kēia manawa.
Makemake ʻoe i kekahi mau manaʻo no ka ʻaʻahu saladi a i ʻole hui pū? E ho'āʻo i hoʻokahi a i ʻole kēia mau meaʻai:
- ʻO Jalapeno.
- ʻO Guacamole
- ʻAila ʻulaʻula
- Chives
- ʻO nā tōmato cherry.
- Kilima ʻawaʻawa.
Pehea e hana ai i kāu mea hoʻonani taco ponoʻī
Aia i loko o ka hale kūʻai ka palaoa a i ʻole ka kānana, no laila e hoʻohui i nā kalapona i kāu pā.
He mea maʻalahi ka hana ʻana i kāu mea hoʻonani taco ponoʻī a mālama iā ʻoe mai ka ʻai ʻana i kēlā mau kaʻa huna.
Nānā: He manaʻo makana maikaʻi nō hoʻi ka hoʻoulu ʻana i ka taco homemade.
He mea kupanaha kēia meaʻai no ka hoʻoulu ʻana i nā tacos homemade. ʻO kēia nā mea ʻala āu e pono ai:
- Kumino.
- ʻO ka pauka chilli.
- Kāleka pauka.
- Pepa.
- Paakai.
- Pepelu.
Keto pani no ka taco tortillas
Inā ʻaʻole ʻoe e poina i ka crunch o nā tortilla taco i kāu saladi, ʻaʻole ʻoe wale nō.
Akā, e like me kou nalo ʻana iā lākou, ʻo ka haʻalele ʻana iā lākou he mea pono i kou olakino a me kāu ʻai ketogenic.
E hoʻokiʻekiʻe ka palaoa ʻono a me nā tortilla kulina i kou koko koko e like me ka noodles a me ka oatmeal ( 7 ).
Inā hana ʻia ka tortilla me ka palaoa (ma kahi o ke kulina), ʻaʻole ia e ʻoi aku ka maikaʻi. Aia i loko o kahi tortilla palaoa 30-inihi / 12-cm kokoke i 60 grams o ka carbohydrates a i ʻole ʻekolu lā o ka nui o ka carbohydrates inā makemake ʻoe e noho i ka ketosis ( 8 ).
No ka hana ʻana i ka salakeke taco haʻahaʻa, e hele i ke ala kahiko. E lawelawe i loko o kahi kīʻaha salakeke nui, e poina loa i ka tortilla.
A i ʻole hiki iā ʻoe ke hana i kekahi nā tortilla kaʻa haʻahaʻa crispy a hoʻolei iā lākou i kāu salakeke ..
E hana i kahi "salad bowl" no kāu salakeke
ʻOi aku ka maʻalahi ma mua o kou noʻonoʻo ʻana e hana i kāu "kīʻaha salakeke" ponoʻī no kāu salakeke. ʻO nā mea a pau āu e hana ai, ʻo ia ka hana ʻana i kahi omelette haʻahaʻa. A laila e waiho i loko o kahi pahu muffin i hamo ʻia a e hoʻomoʻa ma 175ºF / 350ºC no kahi o 15 mau minuke a hiki i ka ʻokiʻoki. A ma laila ʻoe e lawelawe ai i kāu salakeke.
Nā Koho Protein no Keto Taco Salad
Ma ka hana ʻana i kekahi mau loli, hiki iā ʻoe ke mālama i kēia meaʻai hou a hou i kēlā me kēia pule.
Hoʻohana kēia meaʻai i ka pipi hānai mauʻu. Akā he mau ʻiʻo ʻē aʻe āu e hoʻohana ai. E hoʻomanaʻo wale inā ʻoe helu macrosKe hoʻohana ʻoe i nā ʻiʻo ʻokoʻa, e loli ka nui o nā kalapona i loko o ka saladi.
Eia kekahi mau manaʻo protein no ka salakeke taco:
- Pollo.
- ʻO Chorizo.
- Fillet.
- ʻImi ʻia ʻo Turkey.
- Iʻa iʻa.
E hana i kēia salakeke taco no kāu ʻaina ahiahi Mekiko. Hoʻopiha ʻia me nā mea momona haʻahaʻa haʻahaʻa olakino, keto protein, a me ka nui o nā mea ʻono Mekiko, ʻo ia ka meaʻai kaʻa haʻahaʻa haʻahaʻa kūpono e kau ai ma kāu papa inoa pule.
I kēlā me kēia manawa ʻaʻohe ou manaʻo no ka ʻaina awakea a i ʻole ka ʻaina awakea, e hoʻomanaʻo e pili pono i nā kumu. ʻO ka protein maikaʻi kiʻekiʻe me kahi mea ʻai meaʻai haʻahaʻa haʻahaʻa he keto-friendly mau a hāʻawi i nā koho he nui.
ʻO ka salakeke keto taco ʻono
Hoʻopiha ʻia kēia ʻano ʻono ʻo Keto Taco Salad i nā mea hoʻonani āpau mai kāu tacos punahele a hoʻopiha ʻia me nā toppings i hiki ai iā ʻoe ke manaʻo lōʻihi.
- Ka Hoʻomoe: 5 minutos.
- Ka manawa kuke: 25 minutos.
- Huina manawa: 20 minutos.
- Nā Hana Hana: 4 mau lawelawe.
- Kāleka: Nā mea hoʻomaka
- Lumi kuke: Palani.
Nā meaʻai
- 500g / 1 paona pipi lepo hānai mauʻu.
- 1 teaspoon o ka kumine lepo.
- 1/2 teaspoon ka pauka chili.
- 1 punetune kālika pauka.
- 1/2 punetune o ka paprika.
- 1 paʻakai ka paʻakai.
- 1/2 teaspoon o ka pepa.
- 4 kīʻaha letus romaine.
- 1 kōmato waena.
- 115 g / 4 oz cheese cheddar.
- 1/2 kīʻaha coriander.
- 1 avocado nui
- 1/2 kīʻaha punahele punahele.
- 2 mau lemona liʻiliʻi.
- 1 kīʻaha kukama ʻokiʻoki.
Nā kuhikuhi
- E ho'ā i ka skillet nui ma luna o ka wela wela a kāpīpī me ka pata, ka aila niu, a i ʻole ka lāʻau lāʻau ʻole.
- E hoʻohui i ka pipi lepo a me nā mea ʻala a pau i ka skillet. E hoʻoulu maikaʻi a kuke a hiki i ka ʻeleʻele gula.
- Wehe i ka wela a hoʻomaha iki.
- E hoʻomākaukau i ka salakeke ma ka hoʻohui ʻana i ka letus a me nā ʻōmaʻomaʻo, ka paʻakai, a me ka ʻāpana avocado. ʻO luna me ka ʻiʻo pipi, ka salsa, a me kahi wai lemona. Hoʻohui i nā mea a pau e hui.
Nutrition
- Nui ʻāpana: 1 1/2 kīʻaha.
- Kālā: 430.
- Nā momona: 31 g.
- ʻO nā kalapona: Carbohydrates upena: 7 g.
- Kumuʻiʻo: 29 g.
Hoʻopiliʻia nā Palabras: salakeke keto taco.