ʻO ka pate salmon puhi me ka meaʻai kukama

Inā paha e hoʻolālā ana ʻoe i kahi pāʻina māla, e nānā ana i ka pāʻani pōpeku ma ke TV me nā hoa hana, a i ʻole makemake wale i nā meaʻai ʻai e hāʻawi ʻia i kēlā me kēia ʻahaʻaina, hiki ke hoʻonāukiuki i ka noʻonoʻo ʻana e hana i kahi kīʻaha keto. ʻIke ʻia nā mea ʻai a pau e ʻōwili ʻia i loko o ka palaoa crescent, uhi ʻia ma kahi kuki, a i ʻole ʻia i loko o nā ʻāpana tortilla. Hiki i kēia ke hoʻoikaika i nā hui kaiaulu ma mua o ka leʻaleʻa inā ʻoe ma ka ʻai ketogenic.

A hiki i kēia manawa ua like kēia. Akā ua loli kēlā.

Hoʻopiha ʻia kēia Pate Salmon Smoked me nā momona maikaʻi, i hoʻopiha ʻia me ka protein, a ʻo ka mea maikaʻi loa, ua hoʻolaha ʻia ma luna o nā mea ʻē aʻe ma mua o ka toast. Ma kēia ʻano meaʻai, e hoʻohana ana ʻoe i nā ʻāpana kukama ma ke ʻano he kumu, e hohola ana i kāu pate salmon ma luna.

He māmā, hōʻoluʻolu, a hāʻawi iā ʻoe i 40 grams o ka momona a me 18 grams o ka protein. Eia kekahi, maʻalahi loa ka hana ʻana. ʻO ka mea ʻai meaʻai wale nō āu e makemake ai, he kīʻaha liʻiliʻi, ʻehiku mau meaʻai, a me kahi manawa hoʻomākaukau.

Pate salmon puhi me ka kukumba

ʻO kēia Cucumber Salmon Pate ka mea ʻai keto kūpono e lawe mai i kāu pāʻina aʻe. E heluhelu no ka meaʻai a me nā ʻōlelo aʻoaʻo hou aʻe e pili ana i ka hana ʻana i nā kīʻaha keto maʻalahi.

• Ka Hoʻomoe: 15 minutos.
• Ka manawa e kuke ai: 15 minutos.
• Huina manawa: 30 minutos.
• Nā Hana Hana: 12 kīʻaha.
• Kāleka: Kaʻa wai
• Lumi kuke: ʻAmelika.

Nā meaʻai

• 130 g / 4.5 oz o ka salmon puhi.
• 155 g / 5.5 oz o ka ʻaila kirīmi.
• 1/4 kīʻaha kilika kaumaha.
• 1 puna o ka wai lemon.
• 1 punetune o ka chives hou.
• ʻO ka paʻakai a me ka pepa
• 2 mau kukama.

Nā kuhikuhi

1. E hoʻomaka me ka hoʻohana ʻana i ka mea ʻili mea kanu a i ʻole ka pahi liʻiliʻi e ʻili i ka ʻili mai nā kukama, a laila ʻoki i nā kukama i loko o nā ʻāpana 5-inihi / 2-cm.
2. E hoʻohana i ka melon scoop a i ʻole kahi kīʻaha, a ʻohi i ka pulp mai ke kukama, e waiho ana i kahi papa liʻiliʻi ma lalo o kēlā me kēia ʻāpana kukumba a canape.
3. A laila, e lawe i ka meaʻai meaʻai a hoʻohui i ¾ o ka salmon puhi, ka ʻaila cream, ka ʻaila kaumaha, ka wai lemon, ka paʻakai, ka pepa, a me nā chives. E hoʻohui i nā mea a pau no nā minukeʻelua, a maʻalahi ka pate.
4. A laila, ʻokiʻoki i ke koena ¼ ​​o ka salmon puhi i loko o nā ʻāpana liʻiliʻi a hoʻohui i ka paté. Hāʻawi kēia i ka pate i kahi kikoʻī hou aʻe.
   ʻO ka hope, e hoʻopiha i kēlā me kēia ʻāpana kukama a i ʻole canape me kahi punetune o ka salmon pate a lawelawe. Inā loaʻa iā ʻoe nā canapes, hiki iā ʻoe ke mālama iā lākou i loko o ka pahu hau i loko o ka friji no 2 mau lā.

Nutrition

• Nui ʻāpana: 6 kīʻaha.
• Kālā: 450.
• ʻOi: 4.
• Momona: 40.
• ʻAi-kaloli: 5.
• Kapua: 1.
• Pūnaewele: 18.

Hoʻopiliʻia nā Palabras: pate salmon puhi me ka kukumba.

Pehea e hana ai i kahi meaʻai keto olakino e like me ka salmon pate

ʻAʻole maopopo i ka hoʻohui ʻana i nā meaʻai e hana ai i kahi ʻai keto? E hahai i kēia mau ʻōlelo aʻoaʻo.

E hoʻololi i nā ʻāpana tortilla a me nā kuki like ʻole no kahi mea kanu

Manaʻo kōkua: Ke kānalua ʻoe, e hana i kahi ʻai.

ʻO ka maʻamau, makemake nā kānaka a pau i ka haʻahaʻa'O guacamole A'o ka ʻo artichoke a me ka ʻuala spinach. No ka hana ʻana iā lākou ketogenic, e wehe i ka pita a me ka tortilla chips mai kāu papa kūʻai kūʻai aku a kau i nā mea kanu maka ma ko lākou wahi. ʻAʻole kēia e hōʻemi wale i nā kaʻa, akā hoʻohui i kahi maʻi olakino o ka fiber dietary, nā huaʻai a me nā alumina i kāu meaʻai.

Keto-friendly chip pani no kāu punahele punahele

• ʻO Guacamole: E ʻokiʻoki i nā pepa bele ʻulaʻula a hoʻokomo i loko o ka guacamole. ʻO ka pepa bele ʻulaʻula kahi kumu maikaʻi o ka huaora A, ka huaora C, ka pālolo, a me ka huaora B6 ( ¹ ).
• Hummus: E kūʻai i nā ʻōmato a me nā lāʻau kāloti ma ka hale kūʻai no kāu hummus. ʻO kahi kīʻaha o nā tōmato cherry e hāʻawi wale iā ʻoe i 28 calories, e hoʻohālikelike ʻia me 130 mau calorie no nā chips pita maʻamau ( ² ) ( ³ ).
• ʻO ka spinach a me ka artichoke dip: Inā ʻaʻole hiki iā ʻoe ke poina e pili ana i ka aisle snack supermarket, e hana i kahi mana homemade o lākou. Are ʻO nā paʻipaʻi liʻiliʻi liʻiliʻi i hana ʻia ma ka home aia lākou he 8 wale nō o ka nui o nā carbohydrates a ʻoi aku ma mua o 25 grams o ka momona.

No kēia ʻano meaʻai ponoʻī, e hoʻohana i kahi puna a i ʻole ka melon scoop e ʻohi i loko o kēlā me kēia ʻāpana kukumba. Kālepa ʻO ke koena he kīʻaha liʻiliʻi a i ʻole canape (a i ʻole nā ​​ʻāpana tortilla a i ʻole "swoops"), kūpono no ka hoʻohui ʻana i kāu pate salmon puhi.

E hoʻohana i nā momona olakino

ʻO ka mea pōʻino, nui nā meaʻai i hoʻopiha ʻia me nā mea pono ʻole a maikaʻi ʻole. ʻO nā aila meaʻai i hoʻoponopono ʻia, nā meaʻai palai, a me nā huahana i hoʻoponopono ʻia e hoʻolilo i ka nui o kāu mau punahele punahele he koho maikaʻi ʻole no ka meaʻai ketogenic, a i ʻole kekahi meaʻai haʻahaʻa-calorie. Akā, e hoʻāʻo i kēia mau meaʻai maikaʻi:

• E hana i kāu mayonnaise ponoʻī: ʻO ka Mayo, aioli, he mea maʻamau ia i loko o nā pālahalaha, nā ʻuala, a me nā sandwiches, akā inā ʻoe e nānā i nā ʻike meaʻai no ka mayonnaise kūʻai ʻia i ka hale kūʻai, weliweli paha ʻoe. Akā, koho i kēia mana home, hana ʻia me ʻehā mau mea: huamoa, ka waina, paakai a aila olila.
• E koho i nā huahana waiu kūpono no ka ʻai ketogenic: Inā hiki iā ʻoe ke ʻae iā lākou, e koho i ka dairy pastured organik no kāu ʻano ʻai. Loaʻa i kēia mau huahana ka pākēneka kiʻekiʻe o ka CLA a me ka omega-3 fatty acid ma mua o ka waiu maʻamau.

Ma kēia meaʻai, e hoʻohana ʻoe kulo ʻaʻa me ka momona a pau. I hui pū ʻia me ka salmon puhi, ʻo ia kahi i loaʻa mai ai ka hapa nui o ka momona o kēia meaʻai salmon pate.

E nānā i ka protein

He mau haneli o nā ʻano ʻai maikaʻi loa ma waho - pono ʻoe e ʻoki i nā mea e nānā ana i nā kaʻapona, a hopu i nā mea e pili ana i ka protein. Eia kekahi mau manaʻo no nā kīʻaha kiʻekiʻe-protein, haʻahaʻa-carb e lawe mai i kāu hanana aʻe.

• Nā hua manu: ʻO nā hua manu ʻO ka hoʻopiha ʻana kekahi o nā meaʻai maʻalahi loa e hana ai no ka mea pono lākou i nā hua wale nō, ka mayonnaise (homemade!), ka paʻakai a me ka pepa ʻeleʻele hou, ka vīneka, a me ka sinapi. Eia kekahi, ʻoi aku ka nui o ka 6 grams o ka protein i kahi hua hoʻokahi a me ka ʻole o nā kalapona ( ⁴ ).
• ʻO ka salakeke iʻa keʻokeʻo puhi: Ma ka hoʻololi ʻana i ka iʻa sockeye no kahi iʻa puhi ʻē aʻe, hiki iā ʻoe ke hana i kahi meaʻai e like me ka mea ma lalo. E kāpīpī wale i kahi dill hou no ka hoʻonani ʻana, e hāʻawi i ka wai lemon, a laila lawelawe.
• Nā Kinipōpō Meat: E hoʻomanaʻo i kēia: aneane hiki ke hoʻololi ʻia kekahi kīʻaha i mea ʻai pāʻina me ka hoʻohana ʻana i nā niho niho. E hana i kēia mau mea ʻiʻo keto (ʻoi aku ka liʻiliʻi ma mua o 1 grams o ka nui o nā carbohydrates), kau iā lākou ma ka niho niho a loaʻa iā ʻoe kahi pā pāʻina.

Nā pono olakino o ka salmon

ʻO nā iʻa momona, e like me ka wahine pili, loaʻa iā lākou nā pono olakino he nui. I ke koho ʻana i ka iʻa i loko o ka hale kūʻai, e ʻoluʻolu e koho i ka salmon hihiu i nā manawa hiki. Hānai ʻia ka salmon hihiu ma ko lākou wahi kūlohelohe, ʻoiai hānai ʻia nā salmon mahiʻai i nā meaʻai pāʻoihana. Ua hāpai kēia i kekahi mau pilikia olakino, e pili ana i nā kiʻekiʻe kiʻekiʻe o nā dioxins (herbicides) hiki ke hoʻopilikia i ka maʻi kanesa ( ⁵ ).

Eia kekahi mau pōmaikaʻi i hiki i ka salmon hopu ʻāhiu ke lawe mai i kou olakino:

• Hoʻomaikaʻi i ke olakino naʻau: I kekahi mau haʻawina, ʻo ka poʻe i ʻai i ka iʻa, e like me ka sockeye salmon, i hoʻokahi manawa i ka pule he 15% ka haʻahaʻa o ka ulu ʻana o ka maʻi maʻi cardiovascular ( ⁶ ).
• Hāʻawi iā ʻoe i ka ikaika: Loaʻa i ka hapalua o ka salmon fillet he 83% o kāu lawelawe ʻana i kēlā me kēia lā o B12 a me 58% o B6 ( ⁷ ). Hāʻawi nā huaora B i ka ikehu o ke kino, kōkua i ka hana ʻana i nā ʻulaʻula koko, a pale i ka anemia ( ⁸ ).
• Kōkua i ka hoʻomaikaʻi ʻana i ke olakino cognitive: Loaʻa i nā iʻa momona, e like me ka salmon, ʻelua ʻano ʻano momona momona omega-3, eicosapentaenoic acid (EPA) a me docosahexaenoic acid (DHA). Ua hōʻike ʻia ʻo DHA e kōkua i ka hoʻomaikaʻi ʻana i ka ulu ʻana o ka lolo a me ka hana ( ⁹ ).

ʻAʻole pono nā hui kaiaulu e lilo i mea koʻikoʻi i ka ʻai ketogenic. Ma ka hahai ʻana i kēia mau ʻōlelo aʻoaʻo, hiki iā ʻoe ke noho i ka ketosis a hoʻopiha i kou kino me nā meaʻai momona. E hoʻomanaʻo wale i kēia:

• E hoʻohana i nā koho kaʻa haʻahaʻa (e like me nā mea kanu maka ma mua o nā ʻāpana a me nā pahū) i ka wā e hana ai i nā ʻuala a me nā pālahalaha.
• E nānā pono i nā meaʻai, e hana i kāu mayonnaise ponoʻī, a hoʻohana i nā huahana waiū holoʻokoʻa inā pono.
• E hoʻomākaukau i kahi kīʻaha piha i ka protein, e like me ka ʻiʻo, nā hua deviled, a i ʻole ka pate salmon puhi ʻia āu e ʻike nei ma aneʻi.
• E hoʻohana i nā mea e pono ai ʻoe, ma mua o ka hoʻopōʻino ʻana iā ʻoe, e like me ka salmon puhi ʻāhiu i hoʻohana ʻia i kēia meaʻai.

Maikaʻi loa, i kēia manawa ʻO ka manawa kēia e hoʻāʻo ai i kāu pate salmon.