Puas tau txij li thaum koj tau txais kev noj zaub mov keto, tej zaum koj twb tsis khoom nrhiav seb yuav noj dab tsi tam sim no thiab yuav ua li cas kom nws nthuav. Ib qho nyuaj tshaj plaws ntawm kev hloov koj cov zaub mov yog nrhiav cov khoom noj tshiab uas koj nyiam yog li koj tsis xav tias koj tsis nco qab dab tsi.
Ua tej yam yooj yim li qhov ua tau yog qhov tseem ceeb kom ua raws li kev hloov pauv hauv lub neej. Kev npaj pluas mov ua rau nws yooj yim kom khaws cov khoom noj uas zoo rau keto ntawm tes thiab pab koj kom tsis txhob taug kev ncig lub chav ua noj nrhiav khoom noj.
Nov yog kev npaj pluas noj: Xaiv ob peb lub hauv paus zaub mov txawv, tom qab ntawd sib pauv ob peb cov khoom xyaw hauv ib qho los tsim ib daim ntawv qhia tshiab nrog kev siv zog tsawg.
Piv txwv li, yog tias koj muaj tib lub zaub xam lav rau noj su txhua hnub, hloov ntawm ob lossis peb daim nyias nyias kom koj cov zaub mov tshiab thiab zoo siab.
Koj tuaj yeem siv tib lub tswv yim rau keto meatballs.
Nrog tsuas yog tsib cov khoom xyaw thiab plaub kauj ruam ua raws, daim ntawv qhia nqaij nqaij yooj yim no yog ib qho ntxiv rau koj txoj kev npaj noj mov keto. Tsuas yog muab ob npaug rau cov khoom xyaw thiab xaiv ob lossis peb cov kua ntses kom tiav koj cov zaub mov npaj txhua lub lim tiam.
Tom ntej no, koj yuav kawm paub yuav ua li cas ua cov nqaij pob txha uas yog keto-phooj ywg thiab yuav ua li cas ua daim ntawv qhia no ua tsib txoj kev sib txawv.
Yuav ua li cas ua keto meatballs
Feem ntau cov zaub mov noj nqaij nqaij ua ke ua ke qee hom nqaij hauv av (cov qaib ntxhw hauv av, nqaij nyuj hauv av, nqaij npuas hauv av, lossis Italian hnyuv ntxwm) nrog mov ci, qe, tshiab parsley thiab Italian seasonings.
Txhawm rau ua ib daim ntawv qhia keto meatball, tsuas yog pauv tawm cov breadcrumbs rau lwm txoj hauv kev uas tsis muaj carb. Feem ntau, cov hmoov nplej tsis muaj gluten nrog cov hmoov nplej yuav ua haujlwm zoo tshaj plaws, xws li almond hmoov lossis pecan hmoov.
Qhov kev hloov pauv yooj yim no ua rau hauv daim ntawv qhia zaub mov uas tsis muaj carb nrog 12 grams protein, 10 grams roj, thiab tsawg dua 1 gram ntawm cov carbs hauv ib qho kev pab.
Nrog rau qhov hais tias, koj tuaj yeem pom tias daim ntawv qhia no tsis suav nrog breadcrumbs txhua. Cov nqaij npuas no muaj kua thiab sib tw los ntawm kev sib ntxiv ntawm mozzarella thiab Parmesan cheese, uas tseem txwv cov carbs tsawg dua li ib gram ntawm ib pob nqaij. Yog tias koj siv cov qaib ntxhw hauv av thiab pom tias koj cov nqaij npuas qhuav dhau lawm, sim ntxiv me ntsis almond hmoov los yog nqaij npuas rinds zoo li koj xav nrog breadcrumbs. Koj tseem tuaj yeem ntxiv zucchini mus rau meatballs kom lawv ya raws thiab fluffiness.
Daim ntawv qhia hauv qab no tsis tas yuav muaj cov cuab yeej zoo nkauj. Txhua yam koj xav tau yog lub tais loj los sib sau ua ke koj cov nqaij sib tov thiab ib daim ntawv ci.
Yog tias koj nyiam cov nqaij npuas nrog me ntsis kev ntxhib los mos, xav txog browning lawv nyob rau hauv ib tug cam khwb cia hlau skillet tshaj nruab nrab kub, ces hloov tag nrho cov skillet mus rau ib tug preheated qhov cub.
Keto meatballs, tsib txoj kev sib txawv
Cov keto meatballs no tsis yog qab xwb, lawv muaj ntau yam thiab. Yog li ntawd. Nrog tsuas yog ib daim ntawv qhia meatball, koj tuaj yeem txaus siab rau tsib pluas noj sib txawv, tag nrho nrog cov khoom sib txawv kiag li. Los ntawm kev npaj ntau yam kua ntses, koj tuaj yeem txaus siab rau cov khoom sib txawv txhua hmo ntawm lub lim tiam, tag nrho nrog kev siv zog tsawg.
- Asian-style meatballs: los ntawm pov koj cov nqaij npuas hauv qhov no keto qej sesame hnav khaub ncawsKoj tuaj yeem noj hmo Asian fusion deliciously. Nrog nws nrog steamed bok choy los yog Asian-style cole slaw.
- Alfredo meatballs thiab cheese: yog Keto Cheesy Alfredo Sauce combines paj ntawm pob zaub paj nrog mozzarella cheese, qej hmoov, cream cheese, thiab hnyav cream rau nplua nuj, tuab ntses. Pab nws ua ke nrog almond hmoov mozzarella sticks rau tag nrho Italian noj mov.
- Pizza dumplings: Muaj coob tus neeg ua hauj lwm meatballs nrog marinara sauce, vim li cas ho tsis hloov tej yam me ntsis? Sib tov koj meatballs nyob rau hauv no pizza ntses Keto-pom zoo thiab sprinkle nrog Parmesan cheese rau ib qho tshiab twist ntawm classic Italian meatballs.
- BBQ meatballs: Feem ntau cov khw muag khoom lag luam ntawm BBQ ntses yog chock-tag nrho qab zib ntxiv. Yog ketogenic version Nws yog tsim los ntawm cov kua txiv lws suav, kua txiv hmab txiv ntoo cider vinegar, kua haus luam yeeb, thiab txiv tsawb txiv hmab txiv ntoo, ua rau cov nqaij npuas kib thiab cov khoom qab zib barbecue.
- Buffalo meatballs: Yuav ua rau nyuj-style meatballs, txhua yam koj yuav tsum tau ua yog sib tov koj cov nqaij ci hauv cov nqaij nyuj (sim frank lub cim). Rau ib tug zoo party appetizer, pab nrog toothpicks thiab poob rau hauv no keto ranch hnav khaub ncaws.
Siv cov nqaij nyug nyom rau koj cov pob txha keto
Cov khoom xyaw tseem ceeb hauv cov keto meatballs yog cov nqaij nyug hauv av. Vim li cas nws tseem ceeb heev uas yuav tsum xaiv cov nqaij nyug nyom tshaj cov nqaij noj nplej? Nov yog peb txoj hauv kev uas cov nyuj noj nyom txhawb koj txoj kev noj qab haus huv.
# 1: Nyias-nyiam nqaij nyuj yog siab hauv CLA
Nyias noj nqaij nyug muaj ntau CLA (Conjugated Linoleic Acid) dua li cov nqaij noj. CLA yog ib qho fatty acid uas cuam tshuam nrog cov txiaj ntsig kev noj qab haus huv xws li kev noj qab haus huv yuag, insulin rhiab heev, thiab txawm tias tiv thaiv qog noj ntshav ( 1 ).
Ib qho kev tshawb fawb hauv vitro qhia tias CLA tuaj yeem tiv thaiv qog nqaij hlav ( 2 ), thaum lwm txoj kev tshawb fawb cuam tshuam txog kev noj CLA nrog kev tiv thaiv mob qog noj ntshav hauv cov poj niam postmenopausal ( 3 ).
CLA kuj pab tswj cov ntshav qab zib kom noj qab nyob zoo. Hauv kev tshawb fawb hauv cov menyuam rog rog tshawb xyuas cov txiaj ntsig ntawm cov rog noj qab haus huv ntawm cov qib insulin, CLA txhim kho cov tshuaj insulin rhiab heev ( 4 ).
# 2: nqaij nyuj noj nyom yog ntim nrog cov vitamins thiab antioxidants
Nyias noj nqaij nyuj muaj ntau cov vitamins thiab minerals ntau dua li nqaij nyuj noj, tshwj xeeb tshaj yog cov vitamins A thiab E. Nws kuj muaj ntau yam antioxidants, nrog rau glutathione thiab superoxide dismutase ( 5 ). Nov yog yuav ua li cas cov vitamins thiab antioxidants tuaj yeem pab koj noj qab haus huv:
- Vitamin A: Vitamin A tau pom tias pab txhawb lub neej noj qab haus huv, kev tsim tawm thiab kev tiv thaiv kab mob.
- Vitamin E: Vitamin E tuaj yeem ua cov tshuaj antioxidant hauv koj lub cev, tiv thaiv dawb radicals thiab txhawb koj lub cev tiv thaiv kab mob ( 6 ).
- Glutathione: glutathione tuaj yeem pab tsim thiab kho cov leeg nqaij thiab txhawb koj lub cev tiv thaiv kab mob ( 7 ).
- Superoxide dismutase: Cov enzyme no tuaj yeem rhuav tshem cov molecules uas tsim kev puas tsuaj hauv cov hlwb uas tuaj yeem ua rau cov ntaub so ntswg puas ( 8 ).
# 3: nqaij nyuj noj nyom yog nplua nuj nyob rau hauv electrolytes
Ntau tus neeg tau ntsib keto mob khaub thuas Thaum lawv pib lawv txoj kev taug kev ketogenic. Muaj ob peb lub laj thawj vim li cas koj thiaj li kis tus kab mob keto flu thaum koj nyuam qhuav pib tawm. Tab sis qhov ua txhaum loj tshaj plaws yog depleted electrolytes.
Ua kom cov khoom noj uas muaj electrolyte ntau ntxiv thaum lub sij hawm hloov pauv roj tuaj yeem pab tau yooj yim rau kev hloov pauv. Sodium, potassium, thiab magnesium yog peb lub ntsiab electrolytes thiab lawv muaj nyob rau hauv cov nqaij noj nyom.
Raws li xyoo 2016, kev noj zaub mov tsis yog USDA tswj lub sijhawm. Yog li cas koj yuav paub tias koj tau txais cov khoom zoo? Yog tias cov nqaij noj nyom los ntawm koj lub khw hauv zos tsis muaj cov cim, ib tus neeg ua liaj ua teb hauv zos yog koj thawj koom ruam zoo tshaj plaws.
Muab cov Keto Meatballs yooj yim no rau hauv koj lub phiaj xwm noj mov txhua lub lim tiam
Nrog kev ua siab ntev me ntsis thiab qee qhov kev npaj, npaj cov zaub mov ntawm cov khoom noj ketogenic tsis tas yuav nyuaj. Lo nrog cov zaub mov keto ceev uas koj tuaj yeem ua txhua hmo ntawm lub lim tiam. Tsis tsuas yog qhov no yuav pab koj taug qab nrog cov khoom noj ketogenic, nws yuav ua rau cov pluas noj sai dua los npaj, raws li ntau yam ntawm koj cov tais diav ua ntej.
Daim ntawv qhia meatball no tuaj yeem npaj tau tsib txoj kev sib txawv, ua rau nws yog ib tus phooj ywg zoo rau koj npaj pluas noj txhua lub lim tiam. Nrog tsawg tshaj li ib gram ntawm carbs ib meatball, koj yuav khaws koj cov carbohydrates txhua hnub uas tsis muaj kev txi ib yam ntawm cov flavors koj xav tau los ntawm meatball.
Yooj Yim Keto Meatballs
Rov qab mus rau qhov pib nrog cov keto meatballs. Lawv yog qhov zoo tshaj ntxiv rau koj cov pluas noj, txawm tias koj tab tom npaj lawv rau koj tus kheej lossis ua noj hmo.
- Lub Sijhawm Npaj: 5 feeb
- Lub sij hawm ua noj: 20 feeb
- Lub sijhawm tag nrho: 25 feeb
- Kev Ua Tau: 8-10 meatballs
- Qeb: Nqe
- Chav ua noj: Teb chaws Europea
Cov khoom xyaw
- 500 g / 1 phaus av nyuj
- 1 lub qe loj
- 1/2 khob ntawm grated Parmesan
- 1/2 khob mozzarella grated
- 1 tablespoon minced qej
- 1 rab txob kua txob dub
- 1 / 2 teaspoon ntsev
- 1 phaus whey protein (yeem)
Lus Qhia
- Preheat qhov cub kom 205º C / 400º F. Npog ib daim ntawv ci nrog daim ntawv greaseproof.
- Nyob rau hauv ib lub tais, nrog koj txhais tes, muab tag nrho cov khoom xyaw thiab knead kom txog thaum zoo sib xws.
- Muab cov khoom sib xyaw ua ke rau hauv cov nqaij sib npaug thiab muab tso rau ntawm daim ntawv npaj ci.
- Ci rau 18-20 feeb.
- Cia txias me ntsis thiab pab kub.
Khoom noj khoom haus
- Qhov loj me: 1 meatball
- Cov calories: 153
- Cov rog: 10,9 g
- Carbohydrates: 0.9 g (net carbs : 0.7 g) |
- Cov nqaijrog: 12,2 g
Keywords: keto meatballs