Keto Chili Lime Tuna Salad Daim ntawv qhia

Tsoos tuna zaub xam lav yog ib qho khoom noj keto nrog nws cov khoom xyaw yooj yim ntawm cov kaus poom tuna thiab mayonnaise, thaum twg los tau ketogenic mayonnaise, Ntshiab. Tab sis cov zaub xam lav tuaj yeem dhuav zoo nkauj tom qab ib ntus yog tias koj tsis hloov nws me ntsis. Daim ntawv qhia no siv keto tuna zaub xam lav mus rau lwm qib nrog cov khoom xyaw flavorful nrog rau seasonings xws li txiv qaub thiab kua txob, Dijon mustard, thiab crunchy celery.

Koj tsis tas yuav khom rau tib lub mayonnaise thiab cov kaus poom tuna yam tsis muaj ntau ntxiv ntxiv kom nws nthuav. Daim ntawv qhia no ua rau qee qhov ntsim ntsim rau koj cov zaub mov keto.

Alternative Keto Tuna Salad Tswv Yim

Pov ib tablespoon ntawm no tuna zaub xam lav tshaj ib qho zaub xam lav ntsuab hnav nrog vinegar thiab txiv roj roj rau noj su qab uas tsis muaj carb. Los yog hloov nws mus rau hauv lettuce thiab tuna yob. Ua dips, siv pickle slices rau poob rau hauv thiab noj. Cov khoom ib nrab ntawm avocado nrog lub siab dav dollop ntawm zaub xam lav rau lub zoo meej keto rog foob pob. Rau cov khoom noj txom ncauj los yog pluas su mus, sau ib nrab lub tswb kua txob nrog cov keto tuna zaub xam lav thiab txaus siab rau nws ua cov qhaub cij qhib.

Ib cag ntawm nws cov khoom noj muaj txiaj ntsig zoo thiab saj zoo, dab tsi zoo ntawm daim ntawv qhia no yog nws ntau yam. Yog tias koj tsis nyiam tuna tab sis xav paub txog qhov tsw hauv daim ntawv qhia no, koj tseem tuaj yeem muab nws sim.

Sim nws nrog cov qe tawv-boiled rau lub qe qab qab. Los yog, hloov koj lub peev xwm ntawm tuna rau ib lub kaus poom ntawm cov ntses salmon. Los yog ntxiv nqaij qaib: Yuav ib lub rotisserie nqaij qaib los ntawm lub khw, thiab txaus siab rau cov nqaij tsaus (thighs thiab thighs) nrog veggies rau noj su los yog noj hmo thiab siv ob lub mis ntxiv los ua kom qab keto txiv qaub nqaij qaib nyias thiab chili. Cov possibilities yuav luag tsis kawg.

Keto tuna zaub xam lav

• Cov kaus poom dawb tuna.
• Mayonnaise (ua pov thawj daim ntawv qhia no keto mayonnaise).
• Celery.
• Chili seasoning.
• Lima.

Tuna yog ib qho ntses uas muaj ntau yam tsis txaus ntseeg. Cov nqaij yog kev sib tw thaum siav los yog tseem noj nyoos rau sushi, tab sis nws muaj zog txaus los tuav nws cov duab thaum khaws cia rau hauv lub kaus poom. Cov kaus poom tuna yog portable, yooj yim rau kev ua hauj lwm nrog, thiab muaj ib tug zoo npaum li cas ntawm cov protein nyob rau hauv ntau yam tais diav, txawm tshaj li no qab keto tuna zaub xam lav daim ntawv qhia.

Sicilians thiab yav qab teb Italians nyiam tuna ntim hauv cov roj txiv roj hla cov kua ntses liab hauv ntau cov tais diav. Hloov lub pasta rau zood o konjac noodles, thiab koj tuaj yeem txaus siab rau Italian keto tog.

Lub tuna casserole nws yog ib lub tais uas nrov heev thiab nplij siab. Hla lub breadcrumbs los yog hloov lawv nrog almond hmoov, thiab siv keto qab zib ntawm nceb kua zaub los hloov cov classic no rau hauv keto noj hmo.

3 Cov txiaj ntsig kev noj qab haus huv ntawm kev noj Tuna

Muaj ob peb yam kev noj qab haus huv uas koj tuaj yeem tau txais los ntawm tuna. Rau ib yam, tuna muaj omega-3 fatty acids, uas zoo rau kev mob plawv. Lawv kuj pab tiv thaiv o thiab ua kom cov leptin ntau lawm hauv cov neeg rog rog, cov tshuaj hormones uas koj lub cev tsim los qhia tias koj txaus siab rau koj cov zaub mov ( ¹ ) ( ² ) ( ³ ) ( ⁴ ).

Tuna kuj tau ntim nrog micronutrients uas pab txhawb koj txoj kev tiv thaiv kab mob ( ⁵ ). Nws yog ib qho khoom noj uas tsis muaj calorie uas tuaj yeem pab koj hauv koj lub zog poob. Qhov no tuna zaub xam lav, noj nrog keto mayonnaise nyob rau hauv daim ntawv qhia no qab uas tsis muaj carb, yuav ua rau kom noj qab haus huv cov ntsiab lus ntawm koj Kev npaj noj mov txhua hnub ketogenic. Koj tuaj yeem txaus siab rau cov zaub mov qab no yam tsis ntshai tias nws yuav cuam tshuam koj tawm ntawm ketosis.

# 1: Txhawb kev mob plawv

Ib qho ntawm cov txiaj ntsig kev noj qab haus huv tuna muaj yog pab txhawb rau kev noj qab haus huv ntawm cov hlab plawv. Omega-3 fatty acids zoo kawg nkaus rau koj lub plawv. Kev sim tshuaj ntsuam xyuas tau pom tias muaj kev sib raug zoo ntawm kev noj omega-3 txaus thiab txo qis hauv plawv arrhythmias, qib triglyceride, ntshav siab, thiab platelet aggregation ( ⁶ ). Platelet aggregation thaum kawg tuaj yeem ua rau muaj qhov txhaws hauv cov hlab ntsha uas tuaj yeem ua rau lub plawv nres lossis mob stroke.

Cov kaus poom tuna muaj omega-3 cov ntsiab lus ntawm ib ncig ntawm 200mg txog 800mg, nyob ntawm seb hom tuna ( ⁷ ). Albacore tuna thiab bluefin tuna muaj cov ntsiab lus omega-3 siab tshaj plaws, ua raws li skipjack thiab yellowfin ( ⁸ ). Ntxiv tuna rau koj cov zaub mov yog ib txoj hauv kev zoo los ua kom koj cov khoom noj tag nrho ntawm omega-3 fatty acids thiab txhim kho koj cov hlab plawv.

#2: Nws yog ib qhov chaw muaj txiaj ntsig zoo

Tuna yog ib qhov zoo ntawm phosphorus, potassium, thiab selenium, uas yog tag nrho cov muaj zog antioxidant minerals ( ⁹ ). Cov tshuaj no pab txo qis oxidative kev nyuaj siab thiab dawb radical puas hauv koj lub cev.

Phosphorous yog ib qho tseem ceeb hauv kev tsim cov pob txha noj qab haus huv, cov tshuaj hormones, thiab enzymes, tseem ceeb heev rau kev noj qab haus huv. Nws kuj tseem pab ua kom cov parathyroid noj qab haus huv thiab ua kom cov electrolyte tshuav nyob rau hauv cov ntshav ruaj khov ( ¹⁰ ).

Potassium yog qhov tseem ceeb rau lub raum ua haujlwm, cov leeg nqaij noj qab haus huv, ua kom cov ntshav siab qis, thiab ntsuas sodium hauv cov ntshav. Ib qho poov tshuaj tsis txaus, tseem hu ua hypokalemia, tuaj yeem ua rau qaug zog, cov leeg tsis muaj zog, mob leeg, thiab plab hnyuv tuag tes tuag taw. Lub plab hnyuv paralysis tuaj yeem ua rau tsam plab, cem quav, thiab mob plab ( ¹¹ ).

Selenium pab txhawb kev tiv thaiv kab mob, suav nrog kev tiv thaiv kab mob hauv cov neeg mob HIV. Nws kuj tau pom nyob rau hauv cov kev tshawb fawb kom muaj cov tshuaj tiv thaiv kab mob, nrog rau kev pab ua kom cov phev noj qab haus huv thiab txhawb kev noj qab haus huv ntawm cov thyroid ( ¹² ).

# 3: ua kom hnyav poob

Cov ntsiab lus omega-3 fatty acid nyob rau hauv tuna kuj tuaj yeem pab txhawb koj lub zog poob. Qhov no yog vim muaj kev sib koom ua ke ntawm omega-3s thiab kev tsim cov tshuaj hormone leptin hauv tib neeg lub cev ( ¹³ ).

Leptin yog cov tshuaj hormones tseem ceeb rau kev noj qab haus huv metabolism. Nws pab tswj kev tshaib kev nqhis los ntawm kev xa cov teeb liab mus rau lub hlwb los ntawm lub plab zom mov uas koj puv thiab txaus siab. Leptin kuj tau pom tias tsim kom muaj qhov hnyav hnyav hnyav hauv cov neeg mob rog ( ¹⁴ ). Los ntawm kev nce koj cov omega-3 kom tsawg, koj tuaj yeem pab txo qis kev pheej hmoo ntawm leptin tsis kam thiab tsis xav tau qhov hnyav nce.

Ceeb Toom: Nruab nrab koj noj tuna

Tuna yog ib qho protein uas muaj kev nyab xeeb zoo kawg nkaus yog tias koj nyob ntawm cov khoom noj ketogenic. Nws yog lub hauv paus zoo meej rau ntau yam keto cov zaub mov txawv. Tab sis nws tsis yog ib yam dab tsi koj yuav tsum noj binge.

Vim nws cov ntsiab lus mercury, nws tsis yog ib lub tswv yim zoo los noj tuna txhua hnub. Mercury muaj nyob rau hauv tuna vim nws bioaccumulates nyob rau hauv cov zaub mov saw nyob rau hauv dej hiav txwv ( ¹⁵ ).

Hauv lwm lo lus, nws tsis ploj ntawm qhov system dhau sijhawm. Piv txwv li, cov ntses me me uas muaj mercury ib tuna noj, ntau mercury yuav muaj nyob rau hauv cov nqaij ntawm cov tuna. Thaum FDA pom zoo kom noj 2-3 noj ntses hauv ib lub lis piam, nws kuj pom zoo tias tsuas yog ib qho ntawm cov kev pabcuam no yog tuna ( ¹⁶ ).

Keto hot chili txiv qaub tuna salad

Ua kom koj lub siab saj los ntawm kev muab cov qes-carb sib tw ntawm ib daim ntawv qhia classic nrog rau qhov qab Keto Chili Lime Tuna Salad.

• Lub Sijhawm Npaj: 5 minutos.
• Lub sij hawm ua noj: Tsis muaj
• Lub sijhawm tag nrho: 5 minutos.
• Kev Ua Tau: 1 khob.
• Qeb: Nqaij ntses
• Chav ua noj: Neeg Asmeskas.

Cov khoom xyaw

• 1/3 khob keto mayonnaise.
• 1 tablespoon ntawm txiv qaub kua txiv.
• 1/4 me nyuam ntsev ntsev
• 1/8 teaspoon kua txob.
• 1 teaspoon Tajin Chili Lime Seasoning.
• 1 stalk ntawm medium celery (finely tws).
• 2 tablespoons liab dos (finely tws).
• 2 khob romaine lettuce (tws).
• 140 g / 5 oz kaus poom tuna.
• Yeem: tws ntsuab chives, kua txob dub, kua txiv qaub.

Lus Qhia

1. Ntxiv keto mayonnaise, txiv qaub kua txiv, ntsev, kua txob, thiab chili txiv qaub seasoning mus rau ib lub tais nruab nrab. Do kom zoo kom txog thaum tus.
2. Ntxiv cov zaub thiab tuna rau hauv lub tais thiab do kom co txhua yam. Pab nrog celery, dib los yog saum txaj ntawm zaub ntsuab.

Khoom noj khoom haus

• Qhov loj me: ½ khob.
• Cov calories: 406.
• Cov rog: 37 g.
• Carbohydrates: Cov carbohydrates Net: 1g.
• Cov protein ntau: 17 g.

Keywords: keto chili txiv qaub tuna salad.