Mea ʻai meaʻai ʻai barbecue puhi keto

ʻEhia mau manawa ʻoe i ʻohi ai i ka ʻai BBQ e nānā wale i nā ʻike meaʻai a laila kau i ka ʻōmole ma ka papahele me ka haʻalulu?

ʻIke ka hapa nui o ka poʻe meaʻai keto i ka paʻakikī o ka loaʻa ʻana o nā mea hoʻonaninani haʻahaʻa a i ʻole keto-friendly e kāhiko ai i kāu kīʻaha punahele. Ma hope o nā mea a pau, e like me ka hapa nui o nā meaʻai keto e loaʻa ana he 30 grams o ka ʻupena ʻupena i kēlā me kēia lā a i ʻole ka liʻiliʻi, ʻo wai ka mea makemake e hoʻopau i kēlā mau kaʻa ma ka ninini ʻana i kahi ʻū?

E hanu mālie, no ka mea, ua kokoke e hoʻokō ʻia kou makemake. He ʻelima mau minuke wale nō o ka manawa hoʻomākaukau a me 30 mau minuke o ka manawa kuke. Eia kekahi, aia i loko o ʻelua kalama o ka fiber meaʻai, e hōʻemi ana i ka helu ʻupena carbohydrate i 4.9 grams no ka lawelawe ʻana.

Pehea ʻoe e hana ai i kahi kīʻaha BBQ haʻahaʻa a me ke kō?

Hiki ke loa'a i ka 18 grams o ka nui o ka carbohydrate ma ka hale kū'ai nui i kū'ai 'ia no ka 'ai, a 'o ka nui o ka lawelawe 'ana he 'elua punetune wale nō ( ¹ ). ʻOi aku ka maikaʻi loa, loaʻa iā ia he 16 grams o ke kō i hoʻohui ʻia, ʻaʻohe momona, a me ka protein ʻole. ʻO ka hapa nui o nā mea ʻai ʻai BBQ āu e ʻike ai ma ka pūnaewele ua hoʻopiha ʻia me ke kō, a hoʻohui lākou i ka molasses a i ʻole ka meli i ka ʻai.

Hana ʻia ka ʻuala BBQ i kūʻai ʻia ma ka hale kūʻai mai ka hui pū ʻana o ka syrup kulina, kānana, molasses, a me ka wai huaʻai, ʻaʻohe mea e hana maikaʻi i kou pūhaka, a i ʻole kāu hoʻāʻo e komo i loko.

ʻO nā mea hana no ka hana ʻana i ka ʻuala keto barbecue

I ka hana ʻana i ka ʻuala BBQ homemade, pono ʻoe e pale i nā mea hana ʻole makemake ʻole. Eia hou, hiki iā ʻoe ke hoʻololi i nā mea hoʻohui i mea e like me ka mea ʻala a i ʻole ka waikawa e like me kou makemake. ʻO kekahi o nā mea nui o kēia kīʻaha:

• Ketchup, ʻaʻole paʻi kōmato.
• ʻO ka vīneka cider apple.
• ʻAi wela.
• Worcestershire sauce.
• Mustard brown
• ʻO Stevia.
• ʻO nā mea ʻala, me ka pauka aniani, ka pauka kālika, ka pauka chili, a me ka pauka cayenne.
• Uahi wai.

No ke aha ʻo stevia ka mea hoʻololi maikaʻi loa i ke kōpaʻa haʻahaʻa haʻahaʻa?

ʻAʻohe kō i loko o kēia meaʻai. ʻO kēia no ka mea, ʻo ke kō, ʻo ke kō maoli e like me ka molasses, ka maple syrup, ke kō ʻulaʻula, a i ʻole ka meli, e hoʻonui nui i ka nui o nā haʻahaʻa.

Hoʻohana kēia meaʻai i ka stevia, kekahi mea ʻono ketogenic e like me Swerve a i ʻole erythritol.

He 100 a 300 mau manawa ʻoi aku ka ʻono o Stevia ma mua o ke kō maʻamau, ʻo ia hoʻi he mea liʻiliʻi wale nō ʻoe e ʻono ai. ʻOiai he 1 a 2 mau kīʻaha o ke kō ʻeleʻele ka mea ʻai maʻamau BBQ, pono ʻoe i hoʻokahi punetune o ka stevia i ka papa ʻaina aʻe.

ʻO nā ʻano like ʻole o kēia kīʻaha keto barbecue

Hiki ke hoʻololi maʻalahi ʻia kēia kīʻaha e like me kāu makemake me ka hoʻonui ʻole ʻana i ka maʻi carbohydrate. E hoʻāʻo i nā ʻano like ʻole e kau i kāu milo ponoʻī ma kēia meaʻai:

• Hana ʻono: Makemake ʻoe i nā mea ʻala? E hoʻohui i hoʻokahi pā hou o ka ʻuala wela, kumini, a me ka pepa cayenne.
• Hana ʻawaʻawa: Makemake ʻoe e ʻoi aku ka ʻakika o kāu ʻuala BBQ? E hoʻohui i kahi ʻīni hou o ka vīnega.
• Hana ia me ke kō ʻole: No ka hana ʻana i ka ʻai BBQ ʻole ke kō, e wehe i ka mea ʻono stevia. Hāʻawi kēia i ka ʻai BBQ i kahi ʻono ʻāhuhi ʻokoʻa ma mua o ka ʻalani barbecue meli momona āu i maʻa mau ai.

ʻO ka mea huna a me ka mea ola olakino no kahi kīʻaha barbecue haʻahaʻa: ʻo Apple Cider Vinegar

ʻO kekahi mea ʻaʻole ʻoe e ʻike pinepine ʻia i loko o nā meaʻai ʻo ia ka apple cider vinegar (ACV). ʻOiai ʻaʻole i hoʻohana maʻamau ʻia, pono ia e kūʻē, no ka mea, he hale mana meaʻai. Ua hōʻike ʻia kēia mea hana i:

#1: kōkua iā ʻoe e hoʻemi i ke kaumaha

ʻO ka lawe ʻana i kekahi mau ʻano vīneka i kēlā me kēia lā, e like me ka apple cider vinegar, hiki ke kōkua iā ʻoe e hoʻemi i ke kaumaha. Wahi a kekahi noiʻi, ʻo nā kāne momona i lawe i ʻelua punetēpē o ka vīnega i kēlā me kēia lā no ka manawa he 12-wiki i ʻike i ka emi ʻana o ke kaumaha o ke kino, BMI, wahi momona visceral, ka ʻāpana pūhaka, a me nā pae triglyceride serum, ke hoʻohālikelike ʻia i ka hui placebo ( ² ).

# 2: Kōkua e mālama pono i kou puʻuwai

Ua hōʻike ʻia ʻo ACV e hoʻohaʻahaʻa i ka kolamu "ʻino" LDL (lipoprotein haʻahaʻa haʻahaʻa) ʻoiai e hoʻonui ana i ka cholesterol "maikaʻi" HDL i nā ʻiole ( ³ ). Hōʻike nā hopena e hiki i ka lawe ʻana i ka ACV i kēlā me kēia lā ke kōkua i ka pale ʻana i ke olakino cardiovascular o nā kānaka me nā pilikia metabolic.

# 3: Kōkua i ka hoʻomaikaʻi ʻana i ke olakino ʻili

Ua ʻike paha ʻoe he mau mea koʻikoʻi ka ACV e like me ka acetic acid, lactic acid a me ka waikawa citric? Ua hōʻike ʻia kēia mau ʻakika like ʻole e pale i ka ulu ʻana o kekahi mau huakini i ʻike ʻia e hoʻoulu ai i ka haki a kōkua i ka hoʻoikaika ʻana i kahi microbiome ʻili olakino ( ⁴ ).

E ʻoliʻoli i ka ʻuala keto barbecue me kāu mau kīʻaha punahele a pau

Pono ke kauwela no ka ʻai ʻana, no laila e puhi i ka barbecue a i ʻole e lawe i ka ipu hao mai ka papa, no ka mea ʻo ka manawa kēia e hoʻomaka ai e kuke. Hāʻawi kēia ʻai ketogenic iā ʻoe e leʻaleʻa i kāu mau kīʻaha barbecue maikaʻi loa me ka ʻole o ka carbohydrate a me ke kō.

Inā ʻoe e hoʻolālā nei i kahi papa ʻaina barbecue piha, e nānā i kēia mea paʻa no na manao manao. Hiki iā ʻoe ke hauʻoli i ka "ʻuala mashed cauliflower, ka spinach creamed haʻahaʻa i loko o ka carbohydrates, o ka jalapenos a i ʻole kekahi Pilikia palai. ʻAʻole koke e loaʻa iā ʻoe kahi meaʻai haʻahaʻa haʻahaʻa kūpono no kou ʻohana holoʻokoʻa.

Keto puhi barbecue sauce

Loaʻa ka hapa nui o nā ʻuala BBQ i ke kō a me nā kaʻa (a hiki i 16g no hoʻokahi lawelawe wale nō). Hiki iā ʻoe ke leʻaleʻa i ka ʻuala barbecue keto me ka ʻole o ke kīkē ʻana iā ʻoe mai ke ketosis.

• Ka Hoʻomoe: 5 minutos.
• Ka manawa e kuke ai: 30 minutos.
• Huina manawa: 35 minutos.
• Nā Hana Hana: 340 g / 12 oz.
• Kāleka: Nā mea hoʻomaka
• Lumi kuke: ʻAmelika.

Nā meaʻai

• 225 g / 8 oz ka ʻuala kōmato.
• 2 punetune o ka apple cider vinegar.
• 1 punetune o ka sau wela.
• 1 punetēpē ʻo Worcestershire sauce.
• 2 puna o ka uahi wai.
• 2 teaspoon o ka sinapi ʻeleʻele.
• 1 punetune o ka stevia a i ʻole kekahi mea ʻono keto āu e koho ai.
• 1 teaspoon ka pauka chili.
• 1/4 teaspoon ka pepa cayenne.
• 2 punetēpē onion pauda.
• 1/2 teaspoon kālika pauka.
• 1/2 ka paʻakai ka paʻakai.

Nā kuhikuhi

1. I loko o kahi ipu liʻiliʻi, e hoʻohui i nā meaʻai a pau.
2. E lawe mai i ka ʻuala ma kahi wela wela.
3. E ho'ēmi i ka wela i ka haʻahaʻa a hoʻomoʻa no 30 mau minuke.
4. E hoʻomaha iki ma mua o ka lawelaweʻana. E mālama i loko o ka pahu hau.

Nutrition

• Nui ʻāpana: 30 g / 1 oz.
• Kālā: 25.
• Nā momona: 0,2 g.
• ʻAi-kaloli: 7,1 g (4,9 g upena).
• Pūnaewele: 0,4 g.

Hoʻopiliʻia nā Palabras: ʻuala keto barbecue.