Spicy Low Carb Keto Salmon Burgers Recipe

Qhov no tsis yog koj daim ntawv qhia salmon ncuav mog qab zib. Cov Keto Salmon Burgers no yog crispy rau sab nraud thiab kev sib tw rau sab hauv, thiab lawv tau ntim nrog ntsim tsw.

Txawm hais tias koj xav tau qhov kev xaiv protein tshiab los ua kom tiav cov zaub xam lav tshiab lossis khoom noj txom ncauj sai rau npaj zaub movCov crispy salmon burgers yuav tsis poob siab. Tsis tsuas yog lawv yooj yim ua, tab sis lawv yog loaded nrog noj qab nyob zoo cov rog, zoo meej rau koj ketogenic kev noj haus zoo.

Cov khoom xyaw tseem ceeb ntawm Low Carb Salmon Burgers

Yog vim li cas cov keto salmon burgers yuav tsis tau koj tawm ntawm tus nuv. ketosisNtim nrog cov rog noj qab haus huv, cov protein, thiab tsuas yog cov txuj lom zoo kom koj rov qab los ntau dua. Cov khoom xyaw tseem ceeb muaj xws li:

• Cov kaus poom salmon los yog cov nqaij nyoos tshiab.
• Ntxiv mayonnaise.
• Sriracha kub sauce.

Tsis zoo li cov zaub mov noj ntses burger, cov ntses salmon no tsis xav tau breadcrumbs, uas tsis haum rau cov khoom noj keto vim lawv muaj ntau dhau. carbohydrates. Hloov chaw, txhua yam nws yuav siv yog me ntsis txiv maj phaub hmoov thiab almond hmoov los ua cov ncuav qab zib tangy.

Xwb, yog tias koj xav ua khob cij sab nraud ntawm cov keto salmon burgers, koj tuaj yeem shred nqaij npuas rinds thiab siv lawv li "breadcrumbs." Yog tias koj nyiam qhov kev xaiv no, tsuas yog npog cov nqaij nyoos nrog cov nqaij npuas rind chunks ua ntej muab tso rau hauv lub skillet.

Ntxiv nrog rau qhov yooj yim heev los muab tso ua ke thiab khaws koj cov macro hauv kev txheeb xyuas, cov ncuav qab zib salmon no tseem yuav ua rau koj zoo siab tau txais tag nrho cov no. noj qab nyob zoo cov rog thiab cov proteins uas salmon paub txog.

Cov txiaj ntsig ntawm qus salmon

Muaj ntau cov txiaj ntsig uas koj tau txais los ntawm kev noj cov ntses qus. Cov salmon qus yog siab dua nyob rau hauv omega-3 fatty acids thiab ntau lwm yam micronutrients muaj txiaj ntsig zoo dua li cov ntses ntses ua liaj ua teb, uas feem ntau yog pub soy thiab pob kws pellets ( ¹ ).

Tsiaj qus salmon kuj yog qhov zoo tshaj plaws ntawm lean protein. Rau cov laj thawj no, ntses salmon tau kawm txog nws cov txiaj ntsig zoo ntawm kev poob phaus thiab kev noj qab haus huv ntawm lub plawv ( ² ) ( ³ ).

Kev tswj lub cev hnyav

Salmon yog qhov kev kawm ntawm ntau qhov kev poob phaus ua ntej thiab tswj kev tshawb fawb. Ib txoj kev tshawb fawb me me hauv cov nas luam tawm xyoo 2008 tau pom tias ntxiv cov ntses salmon rau cov nas noj zaub mov tiag tiag inhibited tag nrho calorie kom tsawg txawm tias cov nas muaj cov lus teb tsis zoo rau leptin ( ⁴ ). Leptin yog lub teeb liab hormonal uas qhia koj lub hlwb tias nws puv.

Lwm cov kev tshawb fawb dav dav qhia tau hais tias ntxiv cov ntses rau hauv cov phiaj xwm noj zaub mov txwv tsis pub calorie kuj tseem txhim kho kev poob phaus ( ⁵ ). Tab sis tsis yog txhua tus ntses muaj cov nyhuv tib yam.

Ib txoj kev tshawb fawb Canadian tau saib qhov sib txawv ntawm kev noj ntau hom ntses thiab pom tias ntses salmon muaj qhov cuam tshuam zoo rau insulin rhiab heev ( ⁶ ). Qhov no yog ib qho kev tshawb pom tseem ceeb, xav tias hom 2 mob ntshav qab zib mellitus tau mus txog ze li kev sib kis hauv cov tebchaws xws li Tebchaws Meskas ( ⁷ ).

Micronutrients thiab Omega-3

Cov ntses ntses qus tuaj yeem pab txo qis oxidative kev nyuaj siab thiab kab mob hauv lub cev. Tias yog vim li cas nws yog nplua nuj nyob rau hauv micronutrients, nrog rau cov vitamins, minerals, thiab antioxidants. Nws tseem yog nplua nuj nyob rau hauv omega-3 fatty acids DHA thiab EPA.

Qee cov vitamins thiab cov zaub mov tseem suav tias yog cov tshuaj tua kab mob antioxidant, xws li tag nrho cov vitamins B, vitamin D, thiab selenium, tag nrho cov uas pom muaj ntau hauv cov ntses qus. Cov as-ham no, ua ke nrog cov carotenoid hu ua astaxanthin, muaj kev tiv thaiv antioxidant zoo. Astaxanthin yog dab tsi muab salmon nws nplua nuj txiv kab ntxwv xim ( ⁸ ).

Ua ke nrog omega-3s pom nyob rau hauv salmon, astaxanthin tau pom tias yuav pab txhim kho qhov sib npaug ntawm LDL rau HDL cholesterol, muaj kev tiv thaiv kab mob plawv, txo qis kev mob hauv lub hlwb, thiab tseem txhim kho daim tawv nqaij elasticity. ⁹ ) ( ¹⁰ ) ( ¹¹ ) ( ¹² ).

Kev tawm tsam cov lus teb yog qhov tseem ceeb rau kev tiv thaiv feem ntau ntawm cov kab mob ntev uas tib neeg ntsib, xws li mob qog noj ntshav, kab mob metabolic, thiab kab mob plawv.

Cov protein zoo

Zoo li cov rog noj qab haus huv, cov protein tseem ceeb rau koj lub cev kom ua haujlwm zoo. Protein pab koj lub cev zoo los ntawm kev raug mob, tswj thiab tsim cov nqaij ntshiv, thiab tswj cov tshuaj hormones uas tswj koj lub qab los noj mov ( ¹³ ) ( ¹⁴ ).

Protein kom tsawg kuj yog ib qho tseem ceeb ntawm qhov poob phaus puzzle. Thaum poob phaus, noj cov protein txaus yog qhov tseem ceeb los tiv thaiv kom tsis txhob poob ntawm cov leeg nqaij, vim tias koj lub cev hlawv cov calories uas khaws cia ( ¹⁵ ).

Los ntawm muab koj lub cev cov protein uas nws xav tau, koj tab tom qhia nws tias nws tsis tas yuav nkim sijhawm rau koj cov leeg nqaij. Kev paub tseeb tias koj nyob hauv ketosis yuav pab tau rau hauv cov txheej txheem no, vim tias koj lub cev yuav vam khom ntau dua ntawm koj cov khw muag roj rau lub zog.

Protein yog qhov tseem ceeb ua rau koj xav tias tag nrho thiab satiated, uas txhais tau hais tias muaj tsawg zaus ntawm overeating. Qee cov proteins pab ua kom rhiab heev rau leptin ( ¹⁶ ). Txij li thaum leptin tswj cov kev xav ntawm fullness, qhov nce rhiab heev yuav qhia rau koj lub cev tias nws puv nrawm dua.

Thaum koj nyob hauv cov khoom noj ketogenic, nws yog qhov zoo tshaj plaws los xaiv cov khoom noj uas tsis yog ua kom koj puv nkaus xwb, tab sis muaj cov khoom noj muaj txiaj ntsig, yog li koj tuaj yeem ua rau txhua qhov tom. Los ntawm kev noj cov ntses salmon tsawg kawg ob zaug hauv ib lub lis piam, koj tab tom xaiv cov khoom noj muaj txiaj ntsig zoo uas tsis tshua muaj cov kab mob thiab cov khoom siv dag zog ntawm cov ntses ua liaj ua teb.

Kev noj qab haus huv

Salmon yog nplua nuj nyob rau hauv omega-3 fatty acids, uas tau pom tias yuav pab txo qhov mob uas ua rau mob plawv, ntxiv dag zog rau lub plawv cov leeg, txo cov ntshav siab, thiab txawm kho cov ntaub so ntswg puas nyob rau hauv cov hlab ntsha ( ¹⁷ ) ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ). Yog li ntawd, noj cov ntses salmon tsis tu ncua tuaj yeem pab txo koj txoj kev txom nyem los ntawm cov mob no.

Lub paj hlwb thiab paj hlwb noj qab haus huv

Kev nplua nuj ntawm cov vitamins B thiab omega-3 fatty acids ua rau cov ntses salmon ua rau lub hlwb noj qab haus huv. Cov vitamins B complex muaj xws li:

• Vitamin B1 (thiamine).
• Vitamin B2 (Riboflavin).
• Vitamin B3 (niacin).
• Vitamin B5 (Pantothenic Acid).
• Vitamin B6
• Vitamin B9 (Folic Acid).
• Vitamin B12

Txhua yam ntawm cov vitamins no muaj nyob rau hauv cov ntses qus, thiab niacin thiab B12 muaj qhov siab tshaj plaws concentration ( ²¹ ). Tsis tsuas yog ua cov vitamins B pab txo qhov mob hauv lub cev, tab sis lawv kuj tiv thaiv cell membranes, mitochondrial noj qab haus huv, thiab kho DNA ( ²² ). Lawv ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv kev ua haujlwm ntawm lub hlwb thiab lub paj hlwb ( ²³ ).

DHA yog ib hom omega-3 pom nyob rau hauv salmon. Nws muaj nyob rau hauv qus salmon vim lawv noj cov algae uas tsim nws. DHA tau pom tsis tu ncua hauv kev tshawb fawb los muab kev tiv thaiv rau lub hlwb thiab lub paj hlwb. Txawm hais tias tsis yog tag nrho cov txheej txheem meej meej, cov kws tshawb fawb ntseeg tias cov nyhuv no yog vim muaj feem ntau rau nws cov khoom tiv thaiv.

Cov kev tshawb fawb tau txuas nrog kev noj DHA-nplua nuj salmon nrog kev txo qis hauv kev ntxhov siab thiab kev nyuaj siab. Nws kuj tseem tiv thaiv lub hlwb hauv fetuses thaum lawv txhim kho, ua rau cov laus muaj feem xyuam nrog kev nco, thiab txo qhov kev pheej hmoo ntawm dementia ( ²⁴ ) ( ²⁵ ) ( ²⁶ ) ( ²⁷ ) ( ²⁸ ).

Spicy Keto Salmon Burgers

Cov keto salmon ncuav qab zib los yog burgers paub tseeb tias yuav tshwm sim tsis tu ncua ntawm koj Kev npaj noj mov ketogenic. Koj tuaj yeem siv cov ntses fillets los yog cov kaus poom hauv cov kaus poom, tab sis xyuas kom tseeb tias nws yeej ib txwm qus thiab tsis ua liaj ua teb.Lawv zoo heev vim tias koj tuaj yeem pab lawv rov ua dua hauv lub lauj kaub loj, lossis txias ncaj qha los ntawm lub tub yees rau hauv cov zaub xam lav ntsuab los yog mus thiab. noj. tawm hauv tsev.

• Lub sijhawm tag nrho: 10 minutos.
• Kev Ua Tau: 4 salmon burgers.

Cov khoom xyaw

• 1 tablespoon chipotle mayonnaise.
• 1-2 teaspoons Sriracha ntses.
• 1/2 me nyuam ntsev ntsev
• 1/4 teaspoon kua txob.
• 1 lub qe loj
• 2 tablespoons ntsuab dos, finely tws.
• 1/2 tablespoon ntawm txiv maj phaub hmoov.
• 2 tablespoons almond hmoov.
• 1 cov kaus poom salmon los yog ½ phaus nqaij ntses salmon, nyiam dua sockeye los yog liab salmon.
• 1 tablespoon ntawm avocado roj los yog txiv roj roj.
• 1/4 teaspoon smoked paprika.
• 4 tablespoons chives.
• Txiv qaub kua txiv (yeem).

Lus Qhia

1. Ntxiv mayonnaise, Sriracha, haus paprika, qe, thiab chives rau hauv lub tais loj. Ntxiv ntsev thiab kua txob mus saj.
2. Ntxiv cov salmon, almond hmoov, thiab txiv maj phaub hmoov rau qhov sib tov. Ua tib zoo sib tov tag nrho cov khoom xyaw.
3. Faib cov ntses salmon sib tov rau hauv plaub pawg thiab tsim cov patties.
4. Muab lub lauj kaub loj los yog lub lauj kaub tais diav nrog avocado roj thiab teem caij kub kub. Muab cov patties tso rau hauv cov roj kub thiab ua noj rau 3-4 feeb. Tig lub burgers thiab ua noj tshaj li nruab nrab kub ntawm lwm sab kom txog thaum Golden xim av.
5. Garnish nrog ntsuab dos yog xav tau thiab pab nrog ntau chipotle mayo ua ib tug ntses. Koj tuaj yeem ntxiv ib lub txiv qaub kom muab nws cov kua qaub tiav.

Khoom noj khoom haus

• Qhov loj me: 2 salmon burgers.
• Cov calories: 333.
• Cov rog: 26 g.
• Carbohydrates: 3 g (Net carbohydrates: 2 g).
• Fiber ntau: 1 g.
• Cov protein ntau: 17 g.

Keywords: keto salmon burgers.