Delicious low carb keto meatloaf recipe

Nrhiav ib txoj hauv kev los ua kom koj cov zaub mov npaj lub lim tiam no?

Sim no qab keto meatloaf ntxiv qee yam rau koj cov zaub mov txhua lub lim tiam. Nrog tsuas yog 2 grams ntawm cov carbs ib ntus, daim ntawv qhia nqaij qaib no paub tseeb tias yuav pab kom koj mus. hauv ketosis, nws yuav ua rau koj satiated thiab muab koj nrog ib co nutrient ntom. Ntxiv rau, cov zaub mov qis-carb no zoo meej rau noj tag nrho tsev neeg lossis muab cov khoom seem txaus rau koj tag nrho lub lim tiam.

Yuav Ua Li Cas Tsawg Carb Meatloaf

Cov zaub mov noj cov zaub mov siv cov breadcrumbs los tiv thaiv cov nqaij hauv av (feem ntau yog nqaij nyuj, npua los yog av qaib ntxhw) poob sib nrug. Gluten-dawb versions hloov lub noj linseed, la txiv maj phaub hmoov los yog almond hmoov vim tib yam.

Qhov tseeb: Breadcrumbs lossis lwm yam gluten-dawb yog qhov tsis tsim nyog. Puas yog qeTsis yog hmoov nplej los yog breadcrumbs uas tuav cov sib tov ua ke. Hauv daim ntawv qhia no yooj yim keto meatloaf, koj yuav tsis siv ib qho ntawm cov saum toj no. Hloov chaw, koj tsuas yog muab cov nqaij nyug thiab qe dawb nrog cov poov xab thiab tshuaj ntsuab rau tsw.

Yog hais tias koj kiag li yuav tsum muaj breadcrumbs nyob rau hauv koj meatloaf kom ua tau raws li koj nyiam kev ntxhib los mos, sim ntxiv ib co minced nqaij npuas rinds.

Es tsis txhob pov lawv hauv lub tshuab, koj tuaj yeem xav dov lawv saum toj rau qhov kev ntxhib los mos tshaj plaws. Nyiaj tshwj xeeb: nqaij npuas rinds yog gluten-dawb.

Hauv daim ntawv qhia zaub mov uas tsis muaj carb hauv qab no, siv avocado roj, khoom noj khoom haus poov xab, tshiab tshuaj ntsuab thiab dub kua txob rau tsw. Muaj ntau cov zaub mov txawv me me hu rau cov seasonings uas tuaj yeem nqa nrog qab zib los yog lwm yam khoom xyaw uas tsis xav tau, xws li qab zib liab kua ntses los yog BBQ ntses.

Ceev faj nrog cov zaub mov uas muaj Worcestershire ntses, uas feem ntau muaj gluten. Thiab xyuas cov carb suav ntawm daim ntawv lo, vim qee hom ntawm Worcestershire ntses muaj cov suab thaj xav tsis thoob.

Txiv lws suav yog lwm qhov chaw qab zib, xyuas koj cov carb suav ib yam nkaus. Qab zib ketchup yog ib qho kev xaiv yog tias koj tsis xav tau ua koj tus kheej keto ketchup.

Daim ntawv qhia uas hu rau lws suav muab tshuaj txhuam los yog txiv maj phaub amino acids (ib qho hloov rau soy sauce) yuav tsum zoo. Txiv lws suav tseem tuaj yeem yog qhov zais ntawm cov suab thaj, yog li koj tuaj yeem xav lo nrog lws suav muab tshuaj txhuam tshwj tsis yog tias koj tuaj yeem nrhiav cov ntses tsis muaj suab thaj.

Xaiv cov khoom xyaw zoo

Thaum xaiv cov khoom xyaw rau koj cov keto meatloaf, nco ntsoov tias suav zoo. Ib txwm xaiv cov khoom xyaw zoo tshaj plaws uas koj tuaj yeem them taus. Qhov no txhais tau tias organic nyom-noj nqaij nyuj y pasture-raised qe.

Tab sis yog cov nqaij nyuj noj nyom puas muaj txiaj ntsig ntau dua li cov nqaij nyuj noj? Nws paub tseeb tias. Nyias-fed hauv av nyuj muaj ntau cov vitamins, minerals, antioxidants, thiab muaj feem ntau ntawm cov rog noj qab haus huv dua li cov nqaij nyuj noj ( ¹ ).

Hauv qab no yog qee cov txiaj ntsig tshwj xeeb ntawm cov nqaij nyuj noj nyom. Piv nrog rau nws cov khoom noj pub mis, cov nqaij nyug nyom yog:

1. Muaj ntau hauv CLA (conjugated linoleic acid).
2. Cov nplua nuj nyob hauv omega-3 fatty acids.
3. Ntim nrog cov vitamins thiab antioxidants.

Muaj ntau hauv CLA

Nyias noj nqaij nyuj muaj CLA, conjugated linoleic acid, uas yog ib tug fatty acid nyob rau hauv cov nqaij thiab cov khoom noj siv mis nyuj. Raws li nyob rau hauv vitro thiab qee cov qauv hauv vivo, CLA tuaj yeem pab tua kabmob kheesxaws thiab tejzaum nws inhibit qog hlav ( ² ). Kev tshawb fawb kuj qhia tias nws tuaj yeem pab tswj lub cev hnyav ( ³ ).

Kev noj zaub mov uas muaj cov rog zoo li CLA tuaj yeem cuam tshuam ncaj qha rau koj cov ntshav qab zib. Phau ntawv Journal of Endocrinology thiab Metabolism tau saib cov txiaj ntsig ntawm cov rog noj qab haus huv ntawm cov qib insulin hauv cov menyuam rog rog.. Txoj kev tshawb no pom tau tias 37% ntawm cov neeg mob kho nrog cov rog noj qab haus huv, tshwj xeeb yog CLA, pom tias muaj cov tshuaj insulin zoo dua ( ⁴ ).

Cov nplua nuj nyob hauv omega-3 fatty acids

Nyias noj nqaij nyuj yog nplua nuj nyob rau hauv omega-3 fatty acids, tshwj xeeb tshaj yog piv rau grain-fed nyuj. Omega-3 fatty acids muab ntau yam txiaj ntsig rau koj lub siab. Lawv tuaj yeem txo o tuaj, txhim kho kev xav, txhawb kev tiv thaiv, txo cov ntshav siab, txhim kho daim tawv nqaij noj qab haus huv, thiab txo cov kab mob plawv.

Hauv ib kis, tib neeg tau noj 1: 1 piv ntawm omega-3 rau omega-6 fatty acids. Niaj hnub no, koj tuaj yeem haus 10 npaug ntau dua omega-6 fatty acids dua li omega-3. Qhov no feem ntau yog tshwm sim los ntawm kev siv cov noob roj - xws li c xyoo y zaub roj - hauv chav ua noj ( ⁵ ).

Koj tuaj yeem noj omega-3 fatty acids nyob rau hauv daim ntawv ntxiv los yog noj ntau cov ntses rog thiab nqaij nyuj noj. Tab sis koj yuav tsum tau txais lawv los ntawm cov chaw sab nraud - koj lub cev tsis tuaj yeem tsim omega-3s ntawm nws tus kheej.

Raws li ntau cov kev tshawb fawb, kev noj omega-3 fatty acids txo ntau yam mob plawv. Nws tau pom tias muaj txiaj ntsig zoo rau cov ntshav siab, kev tawm dag zog, lub plawv dhia, thiab cov ntshav coronary ( ⁶ ) ( ⁷ ). Tseem muaj cov pov thawj muaj zog txhawb lub luag haujlwm ntawm omega-3 fatty acids hauv kev tiv thaiv kev mob plawv ( ⁸ ).

Ntim nrog cov vitamins thiab antioxidants

Nyias-fed nqaij nyuj muaj ntau cov vitamins thiab minerals dua li nqaij nyuj noj. Ntau cov kev tshawb fawb qhia tau hais tias cov nqaij nyuj noj nyom muaj ntau cov vitamins A thiab E. Vitamin A yog qhov tseem ceeb rau kev pom kev zoo thiab kev noj qab haus huv ntawm lub cev thiab kev loj hlob ( ⁹ ). Vitamin E ua raws li cov tshuaj antioxidant hauv koj lub cev, tiv thaiv cov dawb radicals, txhawb kev tiv thaiv kab mob, thiab tiv thaiv cov ntshav txhaws ( ¹⁰ ).

Nyias noj nqaij nyuj kuj muaj ntau cov antioxidants glutathione thiab superoxide dismutase piv rau cov nqaij nyuj noj ( ¹¹ ).

Glutathione yog lub ntsiab antioxidant hauv koj lub cev thiab pab tsim thiab kho cov leeg nqaij, tsim cov protein hauv lub cev, thiab txhawb kev tiv thaiv kab mob ( ¹² ). Superoxide dismutase yog ib qho enzyme uas rhuav tshem cov molecules uas muaj teeb meem hauv cov hlwb, tiv thaiv cov ntaub so ntswg puas ( ¹³ ).

Ntxiv daim ntawv qhia no keto meatloaf rau koj cov zaub mov txhua lub lim tiam

Cov zaub mov uas tsis muaj carb tsis tas yuav dhuav. Qhov yooj yim keto meatloaf no zoo meej rau koj cov khoom noj keto thiab ua haujlwm rau paleo ib yam nkaus.

Txhawm rau ua nws, koj yuav xav tau lub lauj kaub tais diav, lub tais loj, thiab lub tshuab ua zaub mov. Txiav 10 feeb rau lub sij hawm npaj thiab preheat koj lub qhov cub kom 205º C / 400º F. Lub meatloaf yuav siv sij hawm li ntawm 50 mus rau 60 feeb ua noj.

Zoo li ntau cov zaub mov keto, keto meatloaf no cia koj txaus siab rau koj cov khoom noj uas nyiam nrog qee cov khoom noj muaj txiaj ntsig zoo. Yog tias koj xav ntxiv nws rau koj qhov kev npaj noj mov tsis tu ncua, sim sim nrog keto cov tswv yim ntxiv rau kev sib txawv tsw.

Crumble ib co pieces ntawm tocino On to top, ci ib co cheddar los yog mozzarella cheese, los yog sprinkle ib co Parmesan rau saum.

Nco ntsoov kom tau txais cov khoom xyaw zoo, xaiv cov rog noj qab haus huv, thiab zam cov carbohydrates uas tsis xav tau xws li qab zib seasonings thiab tsoos breadcrumbs.

Delicious Low Carb Ketogenic Meatloaf

Meatloaf yog cov zaub mov zoo tshaj plaws thiab cov khoom noj zoo tshaj plaws rau hmo tsis khoom. Pab nrog tsawg carb veggies zoo li pob zaub paj, broccoli o zucchini.

• Lub Sijhawm Npaj: 10 minutos.
• Lub sij hawm ua noj: 50 minutos.
• Lub sijhawm tag nrho: 1 teev.
• Kev Ua Tau: 6.
• Qeb: Nqi.
• Chav ua noj: Turkish

Cov khoom xyaw

• 1kg / 2 lbs 85% nyom-nyiam av nqaij nyug.
• 1/2 tablespoon zoo Himalayan ntsev.
• 1 teaspoon ntawm kua txob dub.
• 1/4 khob zaub mov poov xab.
• 2 lub qe loj.
• 2 tablespoons avocado roj.
• 1 tablespoon ntawm txiv qaub zest.
• 1/4 khob ntawm tws parsley.
• 1/4 khob tshiab oregano, minced.
• 4 qej cooj.

Lus Qhia

1. Preheat qhov cub kom 205º C / 400º F.
2. Nyob rau hauv ib lub tais loj, muab cov nqaij nyug av, ntsev, kua txob dub, thiab poov xab.
3. Nyob rau hauv ib lub blender los yog khoom noj processor, muab cov qe, roj, tshuaj ntsuab, thiab qej. Sib tov kom txog thaum lub qe yog foamy thiab cov tshuaj ntsuab, txiv qaub, thiab qej yog minced thiab sib tov.
4. Ntxiv cov qe sib tov rau cov nqaij thiab sib tov kom sib xyaw.
5. Ntxiv cov nqaij sib tov rau ib qho me me 20x10-nti loaf pan. Smooth thiab flatten.
6. Muab tso rau hauv nruab nrab khib thiab ci rau 50-60 feeb, kom txog thaum lub sab saum toj yog golden xim av.
7. Ua tib zoo tshem tawm ntawm qhov cub thiab qaij lub lauj kaub loaf hla lub dab dej kom ntws cov kua. Cia txias rau 5-10 feeb ua ntej slicing.
8. Garnish nrog tshiab txiv qaub thiab txaus siab rau.

Khoom noj khoom haus

• Cov calories: 344.
• Cov rog: 29 g.
• Carbohydrates: 4 g.
• Fiber ntau: 2 g.
• Cov nqaijrog: 33 g.