Keeb kwm los ntawm cov kab lis kev cai ntawm Middle East thiab North Africa, qhov no kab txawv poached qe tais yog ib txoj hauv kev zoo pib hnub los yog txaus siab rau brunch.
Poached qe ua luam dej hauv cov txiv lws suav nrog cov txuj lom kub xws li cumin, qej thiab harissa seasoning, dab tsi ua rau koj lub qhov ncauj dej?
Yog tias koj nyiam cov qe ua kua, koj tuaj yeem txo lub sijhawm ua noj los ntawm ib lossis ob feeb, txij li thaum poaching lub qe nce lub sij hawm los ntawm ib feeb.
Ntxiv cov khoom xyaw uas koj xaiv rau daim ntawv qhia qab no. Fresh parsley, feta cheese, los yog cilantro ua haujlwm zoo kawg nkaus.
Daim ntawv qhia Shakshuka no yog:
- Kab txawv
- Kev nplij siab.
- Qab heev
- Qab heev
Cov khoom xyaw tseem ceeb yog:
- Qe.
- Harissa seasoning.
- Avocado roj.
Cov khoom xyaw tsis xaiv:
- Kua txob.
- Kua txob dub.
- Liab kua txob flakes.
3 Cov txiaj ntsig kev noj qab haus huv ntawm daim ntawv qhia Shakshuka no
#1: txhawb kev tiv thaiv kab mob qog noj ntshav
Ib qho zoo tshaj plaws uas koj tuaj yeem ua tau los tiv thaiv kab mob yog ntxuav koj cov zaub mov. Txawm hais tias koj tab tom sim tiv thaiv kab mob metabolic, kab mob plawv, lossis mob qog noj ntshav, cov hauv paus hniav ntawm kev noj qab haus huv feem ntau tuaj yeem pom ntawm koj lub phaj.
Noj ntau yam zaub tshiab yog ib txoj hauv kev zoo kom paub tseeb tias koj lub cev tau txais cov as-ham uas nws xav tau. Thiab tag nrho cov zaub thiab tshuaj ntsuab muaj nyob rau hauv daim ntawv qhia no ua rau lub cev tiv thaiv kab mob.
Kale, tshwj xeeb, yog loaded nrog cov kab mob qog noj ntshav. Cruciferous zaub, feem ntau, tau kawm txog lawv cov peev xwm tiv thaiv kab mob, suav nrog mob ntsws thiab mob qog noj ntshav ( 1 ).
Kale yog ib qho chaw nplua nuj ntawm sulforaphane, ib qho chaw uas tau kawm dav dav rau nws cov haujlwm tiv thaiv kab mob. Nws zoo nkaus li hloov kho cov kab mob qog noj ntshav tuag, tiv thaiv kev kis mob qog noj ntshav, thiab tseem tiv thaiv koj lub cev los ntawm carcinogens. Tsis tas li ntawd, nws muaj cov haujlwm antioxidant, uas pab koj lub cev tiv thaiv oxidative kev nyuaj siab ( 2 ).
# 2: Txhawb Kev Noj Qab Haus Huv Lub Ncauj
Ntxiv nrog rau qhov ua tau zoo ntawm cov protein, cov qe kuj muaj choline, uas yog ib qho tseem ceeb rau lub hlwb noj qab haus huv. Tshwj xeeb, nws yog lub qe ntawm lub qe uas muaj choline.
Choline plays lub luag hauj lwm nyob rau hauv cov qauv ntawm cell membranes thiab nyob rau hauv lub synthesis ntawm neurotransmitters. Nws kuj tseem ceeb heev rau kev tsim lub hlwb hauv cov menyuam mos thiab menyuam yaus ( 3 ).
Nws yog lub tsev thaiv ntawm cov neurotransmitter acetylcholine, uas koom nrog hauv kev nco, mus ob peb vas, thiab lwm yam tseem ceeb ntawm lub paj hlwb ( 4 ).
Kev tshawb fawb tsis ntev los no txawm saib choline ua cov khoom noj los pab tiv thaiv lossis tiv thaiv Mob Alzheimer ( 5 ).
#3: txhim kho lub plawv
Cov lus qhuab qhia ntawm kev kos npe yog ib txoj kev xav thaum ub uas hais tias zaub mov thiab tshuaj ntsuab zoo ib yam li ib feem ntawm lub cev uas lawv kho. Piv txwv li, walnuts zoo li lub paj hlwb, yog li lawv yuav tsum muaj kev kho zoo rau lub hlwb.
Txiv lws suav yog lwm yam khoom noj uas feem ntau raug xa mus rau thaum tham txog cov lus qhuab qhia kos npe vim lawv lub siab zoo li lub ntsej muag. Tsis yog vim nws cov xim liab, tab sis yog tias koj txiav cov txiv lws suav hauv ib nrab, koj yuav pom plaub chav sib txawv, zoo ib yam li cov chav hauv koj lub siab.
Qhov ntawd yog txhua yam zoo thiab zoo, tab sis qhov ua rau qhov kev xav no nthuav dav yog qhov tseeb tias txiv lws suav yog ib qho khoom noj zoo rau kev noj qab haus huv ntawm cov hlab plawv.
Txiv lws suav muaj phytonutrient hu ua lycopene. Lycopene ua raws li cov tshuaj tiv thaiv antioxidant thiab tuaj yeem tiv thaiv a plawv nres. Kev tshawb fawb qhia tau hais tias muaj kev sib cuam tshuam ntawm cov qib lycopene hauv cov ntshav thiab kev pheej hmoo ntawm lub plawv nres, nrog rau qib qis ua rau muaj kev pheej hmoo ( 6 ).
Tsis tas li ntawd, kev tshawb fawb qhia tau hais tias kev noj cov txiv lws suav yog txuam nrog kev pheej hmoo ntawm cov quav hniav hauv tib neeg. Thiab hauv kev tshawb fawb tsiaj, kev noj cov lycopene ua rau qis qis ntawm LDL cholesterol ( 7 ).
Yooj yim 30 feeb keto shakshuka
Cov shakshuka no tuaj yeem ua rau hauv ib qho skillet lossis cam khwb cia hlau skillet.
Yog tias koj xav ntxiv qhov tsw ntxiv, koj tuaj yeem nchuav qee cov cilantro tshiab lossis feta rau saum thaum npaj ua haujlwm.
- Lub Sijhawm Npaj: 5 minutos.
- Lub sij hawm ua noj: 20 minutos.
- Lub sijhawm tag nrho: 25 minutos.
- Kev Ua Tau: 4.
Cov khoom xyaw
- 1 tablespoon avocado roj.
- 2 liab tswb peppers, diced
- ½ medium daj dos, tws.
- 3 khob tws dos, chopped
- 2 teaspoons harissa seasoning.
- 2 teaspoons qej hmoov.
- 2 teaspoon ntawm cumin.
- ½ teaspoon ntsev hiav txwv.
- 2 tablespoons txiv lws suav muab tshuaj txhuam.
- 2 diav dej.
- 4 lub qe loj los ntawm cov qaib dawb.
Lus Qhia
- Nyob rau hauv ib tug loj skillet tshaj medium tshav kub, ntxiv avocado roj.
- Thaum kub, ntxiv tswb peppers, dos thiab sauté rau 5 feeb los yog kom txog thaum uas muaj ntxhiab.
- Ntxiv cov kale thiab spices, ua raws li cov txiv lws suav muab tshuaj txhuam thiab dej, stirring kom txog thaum sib tov. Ua noj rau lwm 5 feeb, ces txo mus rau ib lub simmer.
- Diav rau hauv plaub ntu thiab ntxiv txhua lub qe rau cov ntses, nphoo nrog ntsev ntxiv thiab ua noj rau 5 feeb, lossis kom txog thaum lub qe siav ntau npaum li qhov xav tau.
- Muab faib ua XNUMX servings, sab saum toj nrog Keto Hot Sauce, thiab pab.
Khoom noj khoom haus
- Cov calories: 140.8.
- Rog: 8.5.
- Carbohydrates: 6.25 Carbohydrates nqa :3.76g.
- Fiber ntau: 2.5.
- Cov nqaijrog: 57,5 g.
Keywords: yooj yim shakshuka.