Ụbọchị ndị a, ị nwere ike nweta efere nri na ụlọ oriri na ọṅụṅụ ọ bụla, ụlọ ahịa nri, ma ọ bụ ọbụna ebe nri ngwa ngwa. Ihe niile site na ọkwá burrito ruo taco ọkwá na tacos mgbe niile, nri ndị a dị mma aghọwo ndị a ma ama na afọ ndị na-adịbeghị anya.
Ihe na-ewu ewu ugbu a bụ "Boot Buddha," nke n'ikpeazụ pụtara nnukwu efere nke jupụtara n'ọtụtụ ihe na-edozi ahụ nke dị mma ma dị egwu.
Otu efere Buddha bụ nri abalị kachasị mfe. Mgbe ị na-eji salmon fillet (dị ka nhazi a), oge nri na-ebelata ọbụna karịa ma ị ga-enweta ihe niile Omega-3s dị mma .
Otu n'ime ihe kachasị mma iji tinye ọkwá Buddha n'ime gị atụmatụ iri ketogenic bụ na ha bụ ụzọ magburu onwe ya isi na-enweta akwụkwọ nri, nri, na fiber na-adị ala kwa ụbọchị. Ọkụ Buddha na-enyere gị aka iri egwurugwu.
Isi ihe dị na efere Buddha a gụnyere:.
- Salmon fillet.
- Jinja.
- Inine dị obere glycemic index.
- Ngwunye salad sesame na garlic.
Na mgbakwunye, n'ihi na nri efere ndị a na-achọkarị ihe oriri na-atọ ụtọ, ha bụkwa ụzọ dị mma isi tinye herbs, mgbọrọgwụ, na ngwa nri dị ike na gị. nri ketogenic.
Nke a nnukwu efere salmon buddha na-enweta ọtụtụ n'ime ekpomeekpo ya site na mgbakwasa salad sesame galik, ma iji mgbọrọgwụ ginger ọhụrụ na marinade ngwa ngwa ga-enyekwa ọhụụ ọhụrụ nke uru ọgwụ na ụtọ ụtọ.
Uru 3 nke mgbọrọgwụ ginger
# 1: kwalite ahụike obi
Ọ bụghị naanị na mgbọrọgwụ ginger na-enyere aka belata ọbara mgbali elu, ọ nwekwara ike belata LDL gị ma ọ bụ cholesterol "ọjọọ". cholesterol na triglycerides.
Nnyocha e mere egosiwo na mgbọrọgwụ ginger nwere ike ịdị irè dị ka ọgwụ a na-edekarị maka ọgwụgwọ cholesterol dị elu.
# 2: na-abawanye mgbari nri
Otu n'ime isi ihe mere eji jiri ginger mee ihe ruo ọtụtụ narị afọ na nkà mmụta ọgwụ oge ochie bụ n'ihi mmetụta dị jụụ na afọ. Ọ nwere ike inye aka belata ọgbụgbọ, gwọọ ọrịa ụtụtụ n'ime ụmụ nwanyị dị ime, na gwọọ afọ ntachi na-adịghị ala ala.
Ọ nwekwara onyinye a na-akpọ gingerol, nke nwere mmetụta antioxidant dị ike na mgbochi mkpali.
# 3: luso nsogbu ụbụrụ ọgụ
Ginger bara ụba na antioxidants na ogige bioactive nke na-enyere aka ịlụso nrụgide oxidative ọgụ na ahụ na ụbụrụ gị. Nnyocha e mere egosiwo na ginger nwere ike imeziwanye ọrụ ụbụrụ ozugbo site n'ịkwalite oge mmeghachi omume na ịkwalite ebe nchekwa.
Obere ntakịrị na ginger na-aga n'ụzọ dị anya, ọ dịghịkwa ewe ọtụtụ ihe dị ike a iji mee nnukwu mgbanwe.
Ma ọ bụrụ na ị bụghị nnukwu onye na-akwado salads, jeere nnukwu efere salmon buddha a n'elu osikapa kọlịflawa, dị ka fry fry, ma ọ bụ naanị na ụfọdụ veggies ṅara n'ọkụ.
Ọ bụrụ na ị hụbeghị nri efere efere ma, ntụziaka dị mma dị ka nke a ga-eme aghụghọ.
Pro NDỤMỌDỤ: Mee ka ndụ gị dịkwuo mfe n'oge izu ike site na prepping nri ma na mbụ ibelata akwụkwọ nri gị niile ka ọ dịrị ma kwado ya n'ime izu.
Salmon na ose Buddha Bowl
- Oge niile: 10 minutos.
- Ọrụ: iko 4.
Efrata
Marinade:
- 60 ruo 115 g / 2 ruo 4 oz nke salmon fillet.
- 2 tablespoons nke aki oyibo amino acid ma ọ bụ gluten-free soy sauce.
- 1 tablespoon osikapa mmanya mmanya.
- 1 ngaji mmanụ ube oyibo ma ọ bụ mmanụ oliv na-amaghị nwoke.
- 1 teaspoon mmanụ sesame.
- 2 teaspoons nke grated ginger.
- 2 nnukwu cloves nke galik (nke ọma)
- 1/2 ngaji nnu.
- 1/4 teaspoon uhie ose flakes.
- 1-2 teaspoons nke Stevia, erythritol ma ọ bụ ihe ụtọ ketogenic ọzọ nke nhọrọ gị.
- 4 iko letus romaine.
Salad:
- 2 iko nke Akwụkwọ nri de obere glycemic index nke gị okekukumba, uhie kabeeji, Ogba mgbịrịgba, agwa pulitere, asparagus, akwụkwọ nri, bok choy, radishes, wdg)
Ntuziaka
- Tinye ihe oriri marinade n'ime obere efere ma ọ bụ akpa zip-top. Tinye salmon na marinate maka awa 1 n'ime friji.
- Kpoo nnukwu skillet, skillet na-abụghị osisi, ma ọ bụ ihe a na-esi esi esi esi esi esi nri ma were nfe ma ọ bụ bọta na-enweghị osisi kpuchie ya ma tinye ya na nnukwu okpomọkụ. Esi nri salmon n'akụkụ nke ọ bụla maka nkeji 3-4 ruo mgbe aja aja na-acha edo edo na ọkara nke ọma n'ime. Wepu na okpomọkụ ma hapụ ka ọ dị jụụ. Bee ya n'ime obere iberibe ma ọ bụrụ na-amasị gị. A pụkwara esi nri salmon na oven na mpempe akwụkwọ ma ọ bụrụ na achọrọ (nkeji 10-12 na 205º C / 400º F)
- Gwakọta ọkwá ndị ahụ site n'ịgbakwunye letus, elu, na salmon. Tinye ihe ndozi, mkpụrụ osisi sesame, mkpuru osisi ma tinye akwa keto kacha amasị gị.
Nri
- Nha akụkụ: iko 2.
- Kalori: 506.
- Atsba: 38 g.
- Carbohydrates: Carbohydrates ihe: 8g.
- Protein: 30 g.