Nri ceviche shrimp a na-egbuke egbuke ma na-esi ísì ụtọ bụ keto-enyi na enyi na juputara na ekpomeekpo. Ejiri ya na lime, coriander, kukumba, yabasị na-acha uhie uhie, na tomato, a na-ejupụta n'ụdị shrimp ndị a na protein na nri ndị ọzọ iji kwado ndụ keto gị dị mma.
Na-efe nri ceviche nke shrimp dị mfe dị ka ihe oriri ma ọ bụ dị ka ọkụ (ma obi) maka nri ehihie. Ọ bụ nri zuru oke ma ọ bụrụ na ọ na-esiri gị ike itinyekwu nri mmiri ọhụrụ n'ime nri gị, juputara na omega-3 fatty acids na nri ndị ọzọ dị mkpa.
Jikere maka uzommeputa ceviche shrimp kacha mma ị nwetụrụla, dị njikere n'ime nkeji ole na ole.
ceviche shrimp a na-esi ísì ụtọ bụ:
- Citric.
- Crunchy.
- tọrọ ụtọ.
- Na-egbuke egbuke.
- Ngwa ngwa na mfe ime.
- Gluten na-enweghị keto.
Isi ihe dị na ceviche shrimp a gụnyere:.
Nhọrọ Efrata:
- Lemọn ihe ọ juiceụ juiceụ.
- ose jalapeno ma ọ bụ chile serrano.
- MCT mmanụ ma ọ bụ mmanụ oliv maka drizzling.
Uru ahụike 3 nke Keto Shrimp Ceviche
Ceviche bụ nri siri ike nke sitere n'oké osimiri nwere ụdị Mexico, Caribbean na South America. N'ịbụ onye a ma ama maka marinade ya na-egbuke egbuke na pops nke agba na ekpomeekpo, ntụziaka ceviche sitere na iji chunks nke azụ ọcha na-acha ọcha na-esi nri na octopus.
Enwere ọtụtụ narị ntụziaka ceviche, mana ihe ndị bụ isi na-anọgide na-abụ otu. Nri ọ bụla dị ọhụrụ, tart, na-eme ka nri mmiri bụrụ kpakpando nke efere.
Ọ bụrụ na ị bụghị onye na-akwado shrimp, ị nwere ike iji azụ na-acha ọcha ma ọ bụ octopus esiri esi na otu citrus marinade. Naanị hụ na protein ọ bụla ị na-eji dị ọhụrụ. Ugbu a, ka anyị lelee ụfọdụ uru ahụike kacha mma nke ceviche shrimp ọhụrụ a.
# 1. Na-akwado usoro ahụ ji alụso ọrịa ọgụ
Ube oyibo, lemons, na limes nwere vitamin C dị elu, antioxidant siri ike nke nwere ike inye aka mee ka usoro ahụ ji alụso ọrịa ọgụ sie ike na igbochi ọrịa (ọrịa). 1 ).
Kukumba, n'agbanyeghị na ha mejupụtara ihe fọrọ nke nta ka ọ bụrụ 90% mmiri, nwekwara nri na-akpali usoro ahụ ji alụso ọrịa ọgụ, dị ka vitamin A, vitamin C, folic acid na silica ( 2 ).
Eyịm bụ nri nke na-ewusi usoro ahụ ji alụso ọrịa ọgụ sie ike ma na-agụnye selenium, zinc na vitamin C. Eyịm bụkwa ihe magburu onwe ya nke quercetin, nke dị ike antioxidant na antiviral compound ( 3 ).
# 2. Na-enyere aka ịlụ ọgụ free radicals ma belata mbufụt
Ezi ntụziaka a juputara na ihe na-eme ka ọ bụrụ ihe na-eme ka ọ bụrụ antioxidant, site na ube oyibo na tomato ruo eyịm.
Ka antioxidants ị na-eri, ka ị ga na-alụ ọgụ free radical oxidation, usoro okike nke nwere ike imebi mkpụrụ ndụ, DNA, na protein ụmụ irighiri n'ime ahụ gị.
Ma mgbe ị na-ebelata mmebi nke radical free, ị na-ebelata mbufụt, nke na-akpata ihe fọrọ nke nta ka ọ bụrụ ọrịa niile na-adịghị ala ala ( 4 ).
Ube oyibo bara ụba na carotenoids, antioxidants kacha mara amara maka ịkwado ahụike anya. 5 ). Ọbụghị naanị nke ahụ, abụba dị na ube oyibo na-enyere ahụ gị aka ị nweta nri na-edozi abụba dị ka vitamin A, D, E, K, na antioxidants dị ka carotenoids sitere na nri gị.
Quercetin, nke a na-achọta na eyịm na coriander, nwekwara ike igbochi mmebi radical free ma belata mbufụt ( 6 ).
# 3. Mee ka ọnọdụ ahụ dịkwuo elu
Enwere ụzọ dị iche iche nri nwere nnukwu nri nwere ike isi nyere aka kwado ahụike ụbụrụ yana melite ọnọdụ gị.
Mana njikọ kachasị n'etiti nri na ọnọdụ bụ mgbochi na mbufụt. Enwere ike jikọta mbufụt na usoro ahụ ji alụso ọrịa ọgụ na ụfọdụ ụdị ịda mbà n'obi ( 7 ).
Ya mere, ọ dabara na site n'ime ka usoro ahụ ji alụso ọrịa ọgụ sie ike na mbufụt dị ala, ọnọdụ gị nwekwara ike irite uru.
Utu ube bekee bara ụba na monounsaturated fatty acids (MUFA), ezigbo abụba nke jikọtara ya na ọkwa dị ala nke mbufụt, ịda mbà n'obi, na ọrịa obi ( 8 ).
Ube oyibo nwekwara nnukwu eriri nri nri. N'otu nnyocha, a chọpụtara na eriri nri na-ejikọta ya na mgbaàmà nke ịda mbà n'obi ( 9 ).
Ceviche omenala na-enwe mgbe ụfọdụ ihe ọṅụṅụ oroma nwere shuga ma na-abịa na ibe ọka ma ọ bụ ibe banana. Ị nwere ike idobe ceviche shrimp nke keto-friendly site n'ịgbanwe ihe ọṅụṅụ oroma maka isi ihe citrus nke lemon ma ọ bụ wayo na iji letus crunchy, cucumbers, ma ọ bụ karọt n'ọnọdụ nke tortilla ibe.
Nhọrọ ọzọ, n'ezie, bụ naanị iji ngaji rie ceviche shrimp gị. Ọ ga-adịkwa mma.
Na mgbakwunye, ngụkọta oge nkwadebe na oge nri dị ntakịrị, yabụ ị nwere ike pịpịa nri a na-enye ume ọhụrụ mgbe oge adịghị gị.
Ma ị na-eme ceviche shrimp a dị mfe maka nri ehihie, brunch, ma ọ bụ dị ka nri oriri na ọṅụṅụ yana ụfọdụ. obere carb zesty ọkụkọ tacos ma obu a crunchy ube oyibo ihendori, ọ ga-abụrịrị usoro nri bụ isi n'ụlọ gị.
Mfe keto shrimp ceviche
Nke a dị oke mfe, ceviche shrimp na-eme enyi na-ejupụta na ekpomeekpo oporo ọhụrụ na citrus marinade na lime, tomato, kukumba, na ube oyibo. Tinye ntakịrị chili maka ntakịrị ose, wee fesaa mmanụ MCT ma ọ bụ mmanụ oliv maka ọbụna abụba ka mma iji kwado nri keto gị.
- Ọrụ: 4 ceviches.
Efrata
- 500 g / 1 paụnd nke ahịhịa ahịhịa ọhụrụ, esiri ya, sie ya, esiri ya na minced.
- 1 nnukwu ube oyibo, bee.
- 1/4 iko ọhụrụ cilantro ọhụrụ.
- 1 iko chopped kukumba.
- 1/3 iko ihe ọṅụṅụ citrus ọhụrụ sitere na limes ma ọ bụ ngwakọta lemon-lime.
- 1/2 iko yabasị uhie sliced.
- 1/2 iko tomato diced.
- 1/2 ngaji nnu.
- 1/4 teaspoon ose.
- Mmanụ MCT ma ọ bụ mmanụ oliv maka drizzling (nhọrọ).
Ntuziaka
- Kwadebe ihe niile a na-eme n'otu n'otu, jide n'aka na ị ga-ehicha, devein na bee shrimp n'ime iberibe 1,25 ruo 2,50 cm / ½ ka 1 inch.
- Tinye ihe niile na nnukwu efere ma kpalie nke ọma ka ị jikọta.
- Ị nwere ike ikwe ka efere nọdụ n'ime ngwa nju oyi ka ọ gbanye maka awa 1-4 tupu ị na-eje ozi ma ọ bụ na-eje ozi ozugbo.
Ihe edeturu
Gbaa mbọ hụ na ịzụrụ shrimp ọhịa tolitere na-adịgide adịgide.
Nri
- Nha akụkụ: 1 na-eje ozi
- Kalori: 143 kcal.
- Atsba: 5 g.
- Carbohydrates: 7 g.
- Eriri: 3 g.
- Ndi na-edozi: 29 g.
Keywords: keto shrimp ceviche uzommeputa.