Chinsinsi chokoma cha low carb keto meatloaf

Mukuyang'ana njira yokometsera zokometsera chakudya sabata ino?

Yesani keto meatloaf yokoma iyi kuti muwonjezere zina pazakudya zanu zamlungu ndi mlungu. Ndi magalamu a 2 okha a ma carbs odulidwa podula, Chinsinsi cha nyama ya nyamayi ndikutsimikiza kukuthandizani kuti mupitilize. mu ketosis, zimakupangitsani kukhala okhuta komanso kukupatsani kachulukidwe kazakudya. Kuphatikiza apo, mbale yotsika kwambiri iyi ndi yabwino kudyetsa banja lonse kapena kukupatsani zotsalira zokwanira sabata yonse.

Momwe Mungapangire Low Carb Meatloaf

Maphikidwe achikale a nyama yanyama amagwiritsa ntchito zinyenyeswazi kuti ateteze nyama yanthaka (nthawi zambiri ng'ombe yophikidwa, nkhumba kapena turkey) imagwa. Mabaibulo opanda Gluten m'malo mwa ufa wa linseedLa ufa wa kokonati kapena ufa wa amondi pa chifukwa chomwecho.

Zoona zake: Zinyenyeswazi za mkate kapena zina zopanda gluteni ndizosafunika kwenikweni. Ndi a maziraOsati ufa kapena zinyenyeswazi zomwe zimagwirizanitsa kusakaniza pamodzi. Mu njira yosavuta ya keto meatloaf, simudzagwiritsa ntchito iliyonse yomwe ili pamwambapa. M'malo mwake, mumangophatikiza ng'ombe yamphongo yaulere ndi mazira ndi yisiti ndi zitsamba zokometsera.

Ngati mukuyenera kukhala ndi zinyenyeswazi mu mkate wanu wa nyama kuti mukwaniritse zomwe mumakonda, yesani kuwonjezera zina minced ng'ombe za nkhumba.

M'malo mowaponyera mu blender, mungafune kuwapukuta pamwamba kuti mukhale ndi crunchiest. Bonasi: Nkhumba za nkhumba ndizopanda gluteni.

Muzakudya zotsika zama carb zomwe zili pansipa, gwiritsani ntchito mafuta avocado, yisiti yopatsa thanzi, zitsamba zatsopano ndi tsabola wakuda kuti mumve kukoma. Maphikidwe ambiri a nyama ya nyama amayitanitsa zokometsera zomwe zingathe kunyamulidwa shuga kapena zosakaniza zina zosafunikira, monga msuzi wofiira wa shuga kapena BBQ msuzi.

Samalani ndi maphikidwe omwe ali ndi msuzi wa Worcestershire, omwe nthawi zambiri amakhala ndi gluten. Ndipo yang'anani kuchuluka kwa carb pa chizindikirocho, monga mitundu ina ya msuzi wa Worcestershire ili ndi shuga wambiri wodabwitsa.

Msuzi wa phwetekere ndi gwero lina la shuga lobisika, onaninso kuchuluka kwa ma carb anu. Ketchup yopanda shuga ndiyotheka ngati simukufuna pangani keto ketchup yanu.

Maphikidwe omwe amayitanitsa phala la phwetekere kapena kokonati amino zidulo (m'malo mwa msuzi wa soya) ziyenera kukhala zabwino. Msuzi wa phwetekere ungakhalenso gwero lobisika la shuga, kotero mungafune kumamatira ndi phwetekere phala pokhapokha mutapeza msuzi wopanda shuga.

Kusankha zosakaniza zabwino

Posankha zosakaniza za keto meatloaf, kumbukirani kuti khalidwe ndilofunika. Nthawi zonse sankhani zosakaniza zapamwamba kwambiri zomwe mungakwanitse. Izi zikutanthauza ng'ombe yodyetsedwa ndi udzu y mazira oweta msipu.

Koma kodi ng’ombe yodyetsedwa udzu ilidi ndi thanzi kuposa ya ng’ombe yodyetsedwa ndi tirigu? Izo ndithudi ziri. Ng'ombe yodyetsedwa ndi udzu imakhala ndi mavitamini ambiri, mchere, ma antioxidants, komanso mafuta ambiri athanzi kuposa ng'ombe yodyetsedwa ndi tirigu ( ¹ ).

M'munsimu muli ena mwa ubwino wa ng'ombe yodyetsedwa ndi udzu. Poyerekeza ndi nyama yake yodyetsedwa ndi tirigu, ng'ombe yodyetsedwa ndi udzu ndi:

1. Zochuluka mu CLA (conjugated linoleic acid).
2. Olemera mu omega-3 mafuta acids.
3. Wodzaza ndi mavitamini ndi antioxidants.

Zambiri ku CLA

Ng'ombe yodyetsedwa ndi udzu imakhala ndi CLA, conjugated linoleic acid, yomwe ndi mafuta opezeka mu nyama ndi mkaka. Malinga ndi in vitro ndi mitundu ina ya vivo, CLA itha kuthandiza kulimbana ndi khansa komanso kuletsa kukula kwa chotupa ( ² ). Kafukufuku akuwonetsanso kuti kungathandize kuti thupi likhale lolemera ( ³ ).

Zakudya zodzaza ndi mafuta athanzi ngati CLA zitha kukhudza mwachindunji kuchuluka kwa shuga m'magazi anu. Journal of Endocrinology and Metabolism inayang'ana zotsatira za mafuta athanzi pamagulu a insulini mwa ana onenepa kwambiri.. Kafukufukuyu adapeza kuti 37% ya odwala omwe amalandila mafuta athanzi, makamaka CLA, adawonetsa chidwi cha insulin. ⁴ ).

Olemera mu omega-3 mafuta acids

Ng'ombe yodyetsedwa ndi udzu imakhala ndi omega-3 fatty acids wambiri, makamaka poyerekeza ndi ng'ombe yodyetsedwa ndi tirigu. Omega-3 fatty acids amapereka maubwino angapo pamtima wanu. Amatha kuchepetsa kutupa, kusintha maganizo, kulimbikitsa chitetezo cha mthupi, kuchepetsa kuthamanga kwa magazi, kusintha thanzi la khungu, ndi kuchepetsa matenda a mtima.

Panthawi ina, anthu adadya chiŵerengero cha 1: 1 cha omega-3 mpaka omega-6 fatty acids. Masiku ano, mutha kudya omega-10 fatty acids ka 6 kuposa omega-3. Izi zimachitika makamaka chifukwa chofala kwambiri mafuta ambewu - monga c Chaka y mafuta a masamba - ku kitchen ( ⁵ ).

Mutha kutenga omega-3 fatty acids mu mawonekedwe owonjezera kapena kudya nsomba zamafuta ambiri ndi nyama yang'ombe yodyetsedwa ndi udzu. Koma muyenera kuwapeza kuchokera kunja - thupi lanu silingathe kupanga omega-3s palokha.

Malinga ndi kafukufuku wambiri, kudya omega-3 fatty acids kumachepetsa chiopsezo cha mtima. Zasonyezedwa kuti zimakhudza kwambiri kuthamanga kwa magazi, mphamvu zolimbitsa thupi, kugunda kwa mtima, ndi kuthamanga kwa magazi ( ⁶ ) ( ⁷ ). Palinso umboni wamphamvu wotsimikizira ntchito ya omega-3 fatty acids popewa kufa kwa mtima. ⁸ ).

Wodzaza ndi mavitamini ndi antioxidants

Ng'ombe yodyetsedwa ndi udzu imakhala ndi mavitamini ndi mchere wambiri kuposa ng'ombe yamphongo. Kafukufuku wambiri amasonyeza kuti ng'ombe yodyetsedwa ndi udzu imakhala ndi mavitamini A ndi E ambiri. ⁹ ). Vitamini E imagwira ntchito ngati antioxidant m'thupi lanu, imateteza ma free radicals, kulimbikitsa chitetezo chamthupi, ndikuletsa kutsekeka kwa magazi ( ¹⁰ ).

Ng'ombe ya ng'ombe yodyetsedwa ndi udzu ilinso ndi antioxidant glutathione ndi superoxide dismutase poyerekeza ndi ng'ombe yodyetsedwa ndi tirigu ( ¹¹ ).

Glutathione ndiye antioxidant wamkulu m'thupi lanu ndipo amathandizira kumanga ndi kukonza minofu ya minofu, kupanga mapuloteni m'thupi, ndikuthandizira chitetezo chamthupi ( ¹² ). Superoxide dismutase ndi puloteni yomwe imaphwanya mamolekyu omwe angakhale ovulaza m'maselo, kuteteza kuwonongeka kwa minofu ( ¹³ ).

Onjezani Chinsinsi ichi cha keto meatloaf pakukonzekera kwanu kwa sabata

Maphikidwe otsika a carb sayenera kukhala otopetsa. Keto meatloaf yosavuta iyi ndi yabwino pazakudya zanu za keto ndipo imagwiranso ntchito pa paleo.

Kuti muchite izi, mufunika poto yophika mkate, mbale yaikulu, ndi pulogalamu ya chakudya. Dulani mphindi 10 kuti mukonzekere ndikutenthetsa uvuni wanu ku 205º C / 400º F. Msuzi wa nyama umatenga pakati pa mphindi 50 mpaka 60 kuti uphike.

Monga maphikidwe ambiri a keto, keto meatloaf iyi imakupatsani mwayi wosangalala ndi zakudya zomwe mumakonda komanso zosintha zathanzi. Ngati mukufuna kuwonjezera pazakudya zanu zanthawi zonse, yesani kuyesa malingaliro a keto kuti muwonjezere kukoma kosiyanasiyana.

Dulani zidutswa za Nyamba yankhumba Pamwamba, ikani cheddar kapena mozzarella tchizi, kapena kuwaza Parmesan pamwamba.

Kumbukirani kupeza zosakaniza zabwino, sankhani mafuta athanzi, ndipo pewani zakudya zopatsa thanzi monga zokometsera za shuga ndi zinyenyeswazi zachikhalidwe.

Chokoma Chochepa Cha Carb Ketogenic Meatloaf

Meatloaf ndiye chakudya chotonthoza kwambiri komanso njira yabwino yolowera usiku wotanganidwa. Kutumikira ndi zamasamba otsika carb ngati kolifulawa, broccoli o zukini.

• Nthawi Yokonzekera: 10 minutos.
• Nthawi yophika: 50 minutos.
• Nthawi yonse: Ola limodzi.
• Magwiridwe: 6.
• Gulu: Mtengo.
• Khitchini: Turkey

Zosakaniza

• 1kg / 2lbs 85% yodyetsedwa ndi udzu wowonda ng'ombe.
• 1/2 supuni ya supuni ya mchere wa Himalayan.
• Supuni 1 ya tsabola wakuda.
• 1/4 chikho cha yisiti yopatsa thanzi.
• Mazira akulu awiri.
• Supuni 2 za mafuta a avocado.
• Supuni 1 ya mandimu zest.
• 1/4 chikho chodulidwa parsley.
• 1/4 chikho oregano watsopano, minced.
• 4 cloves wa adyo

Malangizo

1. Yatsani uvuni ku 205ºC / 400ºF.
2. Mu mbale yaikulu, phatikizani ng'ombe, mchere, tsabola wakuda, ndi yisiti.
3. Mu blender kapena purosesa ya chakudya, phatikizani mazira, mafuta, zitsamba, ndi adyo. Sakanizani mpaka mazira achita thovu ndipo zitsamba, mandimu, ndi adyo zimadulidwa ndikusakaniza.
4. Onjezani chisakanizo cha dzira ku nyama ndikusakaniza kuti muphatikize.
5. Onjezerani kusakaniza kwa nyama ku poto yaing'ono ya 20x10-inch. Zosalala komanso zosalala.
6. Ikani pachoyikapo chapakati ndikuphika kwa mphindi 50-60, mpaka pamwamba ndi bulauni wagolide.
7. Chotsani mosamala mu uvuni ndikupendekera poto ya mkate pa sinki kuti mukhetse madzi aliwonse. Siyani kuziziritsa kwa mphindi 5-10 musanayambe kudula.
8. Kokongoletsa ndi mandimu atsopano ndikusangalala.

Zakudya zabwino

• Manambala: 344.
• Mafuta: Magalamu 29
• Zopopera: Magalamu 4
• CHIKWANGWANI: Magalamu 2
• Mapuloteni: Magalamu 33