ʻO kēia meaʻai maʻalahi mai ʻōpae hoʻopaʻa ʻia me nā mea liʻiliʻi liʻiliʻi e hoʻopili i kahi punch mahalo i nā pono o nā momona olakino. ʻOiai ua ʻike ʻia ka nui o ka ʻōpae i ka protein, ʻo ka aguacate hoʻohui a hoʻohana ʻia ka niu niu I loko o ka pulupulu, hāʻawi lākou i nā momona olakino e pono ai no ka ʻai ketogenic.
Nā pōmaikaʻi Avocado
Ma muli wale nō o ka hoʻoikaika ʻana o ka ʻai ketogenic i ka ʻai momona kiʻekiʻe ʻaʻole ia he manaʻo he maikaʻi nā momona āpau. ʻO nā momona monounsaturated Manaʻo ʻia lākou he mau momona maikaʻi no ka mea hāʻawi lākou i nā pono he nui e pili ana i ke kahe koko haʻahaʻa, ka haʻahaʻa o ka maʻi puʻuwai, a me ka hoʻohaʻahaʻa ʻana i ka insulin. ʻO ka ʻokoʻa, ʻo ka polyunsaturated a me ka trans fats ka mea maʻamau i kapa ʻia ʻo "nā momona maikaʻi ʻole" no ka mea he ʻeha lākou, ʻino no ka ʻōpū, a hoʻonui i ka pilikia o ka maʻi puʻuwai a me ke kanesa.
ʻO ka avocado kahi ʻāpana o kā mākou papa inoa o nā momona monounsaturated. Ma waho aʻe o ka lilo ʻana i kumu o nā momona olakino, ʻo ka avocado kahi hua nui i loaʻa i nā pono he nui. Aia kekahi o nā pōmaikaʻi:
- Ke kumu waiwai o ka ʻakika oleic.
- Hoʻoikaika i ke olakino puʻuwai.
- Hoʻonui i ka digestion.
- E hoʻomaʻemaʻe i kou kino.
- He kumu maikaʻi o nā huaora, nā minerala a me nā meaʻai.
ʻAʻole wale ka poʻe ma nā meaʻai kūikawā e loaʻa nā pono o ka hoʻokomo ʻana i ka avocado i ka meaʻai, hiki i nā mea āpau ke pōmaikaʻi! No nā makuahine a me nā pēpē, ʻo ka avocados kahi kumu maikaʻi o ka folate (ʻakika folic), ka mea e hoʻoikaika ai i ka ulu ʻana o ke kino. Hiki ke kōkua ka nui o ka folic acid ma mua a i ka wā hāpai i ka pale ʻana i kekahi mau hemahema hānau.
Hiki i ka poʻe ʻeleu ke loaʻa ka pōmaikaʻi mai ka potassium a avocado i hāʻawi ʻia, no ka mea, kōkua kēia electrolyte i ke kūkulu ʻana i ka ʻiʻo a me ka wāwahi ʻana i nā ʻakika. Eia kekahi, hāʻawi nā avocados nā momona momona ʻole maikaʻi loa. Inā ʻoe e ʻimi nei i kahi hua ʻaʻohe kiʻekiʻe glycemic index a ʻaʻole loaʻa ke kō, ʻO nā ʻAvokado! ʻAʻole e haʻi ʻia, leʻaleʻa nā avocados e hoʻohui i nā kīʻaha he nui.
Piles Recipe ʻōpae keto
ʻOiai he meaʻai protein kiʻekiʻe, ʻo kēia meaʻai ʻōpae maʻalahi me nā mea liʻiliʻi e hoʻopili i kahi punch me nā pono o nā momona olakino.
- Ka Hoʻomoe: 5 minutos.
- Ka manawa e kuke ai: 10 minutos.
- Huina manawa: 15 minutos.
- Nā Hana Hana: 4.
- Kāleka: Kaʻa wai
- Lumi kuke: ʻAmelika.
Nā meaʻai
- 9 - 12 huelo ʻōpae.
- ʻaila ʻaila niu.
- 3 mau avocados pala akā paʻa.
- 2 lemona.
- 4 lau basil nui.
- 1 teaspoon o ka paʻakai ʻulaʻula.
- ʻoki kuki.
Nā kuhikuhi
- E kau i kahi pahu hooluu ma luna o ka pepa bakena. E kāpīpī me ka ʻaila niu.
- E kau i ka ʻōpae ma kahi ʻaoʻao ma luna o ka grill. E kāpīpī i kahi paʻakai liʻiliʻi mai luna mai. E hōʻoia kēia i ka paʻakai paʻakai. E kāpīpī i kāu ʻōpae me ka ʻaila niu.
- E kau i ka umu ma kahi kiʻekiʻe loa. E wela i kāu umu i 260º C / 500º F me ka hana Broil inā loaʻa iā ʻoe.
- E kau i ka ʻōpae ma lalo o ka ipuhao. E hoʻonoho i ka manawa no 5 mau minuke.
- I kēia manawa, wehe i kāu avocados, ʻokiʻoki iā lākou a hui pū i loko o kahi kīʻaha me ka wai lemon a me ke koena paʻakai.
- Wehe i ka ʻōpae mai ka umu.
- Ma ka hoʻohana ʻana i kahi ʻoki kuki ma kahi pā, e ninini i kekahi o ka hui ʻana o ka avocado i loko o ka pōʻai a kaomi mālie i lalo, e hoʻoheheʻe pono i ka pata kuki e hōʻike i kahi pōʻai o ka avocado mashed. E hana hou ma kēlā me kēia pā.
- E kau i 3-4 ʻoʻo i loko o kēlā me kēia ʻāpana avocado, huelo i luna. A laila, ʻōwili i nā lau basil me he mea lā e ʻōwili ana ʻoe i kahi nūpepa.
- Eʻoki pono i ka basil, e'ōwili maikaʻi, e hana i kahi cheesecloth basil. E kāpīpī i ka ʻōpae.
- E lawelawe, mahalo a hauʻoli!
Nutrition
- Kālā: 289
- Momona: 21,8 G
- ʻAi-kaloli: 14,2 G
- Pūnaewele: 12,3 G
Hoʻopiliʻia nā Palabras: mea ʻai ʻo keto shrimp mounds