Chinsinsi cha Casserole Chakudya Chakudya Chakudya Chakudya Cham'mawa

Ngati mukufuna chakudya cham'mawa chokoma komanso chosavuta kupanga, Soseji ndi Egg Casserole iyi ndi yanu.

Ndiwopanda gluteni, wopanda mkaka, wopanda shuga, komanso wa ketogenic.

Zomwe mukufunikira ndi casserole, skillet wamkulu, zosakaniza zanu, ndi voila.

Gawo labwino kwambiri la Chinsinsichi ndikuti casserole iyi imatha kutenthedwanso bwino, kotero mudzakhalanso ndi kadzutsa kokonzekera tsiku lotsatira.

Chinsinsi cha casserole cham'mawa ichi ndi:

• Chokoma
• Zokhutiritsa.
• Chokoma

Zosakaniza zazikulu ndi:

• Ma soseji a nkhumba.
• Mazira.
• Sipinachi.

Zosakaniza zowonjezera.

• Tchizi cha Cheddar.
• Soseji yaku Italy.
• Anyezi obiriwira.

3 Ubwino Wathanzi Wamphika Wam'mawa Soseji Casserole

# 1: Ili ndi ma antioxidants ambiri

Thupi lanu nthawi zonse limagwirizanitsa ma oxidation ake ndi ma antioxidants. Oxidation ndi njira yachilengedwe yomwe imathandiza kukonzanso maselo.

Komabe, kupsinjika kwambiri kwakuthupi kapena m'malingaliro kungapangitse kuti dongosololi liziyenda bwino. Izi zikachitika, thupi lanu liyenera kulinganiza okosijeni ndi ma antioxidants ambiri.

Zipatso zatsopano ndi ndiwo zamasamba ndi magwero abwino kwambiri a antioxidants. Sipinachi, makamaka, ndi gwero lalikulu la mankhwala osiyanasiyana a antioxidant kuphatikiza quercetin, lutein, zeaxanthin, ndi vitamini C.

Pakafukufuku wina, ofufuza adapereka sipinachi ku gulu laling'ono la odzipereka kwa masiku 16 ndikuyesa antioxidant yake. Ofufuzawo adapeza kuti kugwiritsa ntchito sipinachi pang'onopang'ono kumapangitsa kuti chitetezo chitetezeke ku kuwonongeka kwa DNA ya okosijeni. ¹ ).

# 2: Imathandizira metabolism yathanzi

Kupeza mapuloteni okwanira pazakudya za ketogenic ndikofunikira osati pamlingo wanu wa macronutrient, komanso thanzi lanu. mitsempha yamatenda.

Ndi mazira ndi nkhumba zomwe zikuphatikizidwa mu casserole ya soseji yam'mawa, Chinsinsichi chimapereka gwero labwino kwambiri la mapuloteni apamwamba kwambiri kuti muyambe tsiku lanu.

Pankhani ya macronutrients, pankhani yowongolera kulemera, mapuloteni ndi bwenzi lanu lapamtima. Sikuti zimathandiza kuwonjezera kukhuta, komanso kumawonjezera chinthu chotchedwa diet-induced thermogenesis.

Diet-induced thermogenesis ndi njira yabwino yonenera kuti thupi lanu limatentha zopatsa mphamvu mukamadya zakudya zina. Mwa kukonza kagayidwe kanu kagayidwe, mapuloteni amawonjezera kagayidwe kanu pang'ono mukamazidya.

Izi nthawi zambiri zimabweretsa kutsika kwa thupi, kukhuta kwambiri, komanso mphamvu zowonjezera ( ² ).

# 3: Imawonjezera chitetezo chamthupi

Nkhumba ndi gwero labwino kwambiri la mineral zinc ( ³ ). Monga mchere wofunikira, zinc imathandizira machitidwe osiyanasiyana m'thupi lanu, kuphatikiza kagayidwe, michere, kukula ndi chitukuko, komanso chitetezo chamthupi.

Zikafika ku chitetezo chamthupi, kukhala ndi michere yoyenera yothandizira ntchito zake zambiri ndikofunikira. Ngati mulibe zinc, simungathe kupanga maselo a chitetezo chokwanira, zomwe zingakhudze kwambiri dongosolo lanu lonse ( ⁴ ).

M'malo mwake, ana omwe alibe chakudya chokwanira komanso omwe ali ndi vuto la zinc amakhala pachiwopsezo chotenga matenda owopsa a kupuma ndi kutsekula m'mimba. ⁵ ).

Soseji casserole kwa kadzutsa

Chinsinsi ichi ndi chosinthika modabwitsa. Simumakonda zokometsera kapena masamba enaake? Mutha kuwonjezera zanu ndikupanga kusintha.

Mutha kuyesanso kusakaniza zonse ndi tchizi ta cheddar, tsabola wofiira, kapena zonunkhira zosiyanasiyana zomwe mungasankhe.

Soseji casserole kwa kadzutsa

Mukuyang'ana chakudya cham'mawa chosavuta? Casserole ya Chakudya Cham'mawa chopangidwa ndi Soseji ya Nkhumba ndi njira yabwino yopangira kadzutsa keto.

• Nthawi yophika: 25 minutos.
• Nthawi yonse: 40 minutos.
• Magwiridwe: 8 servings.

Zosakaniza

• 500g / 1 lb minced soseji ya nkhumba.
• Mazira akulu awiri.
• 2 makapu bowa.
• 1 anyezi ang'onoang'ono (wochepa kwambiri).
• Supuni 1 ya maolivi.
• 4 makapu a sipinachi.
• 1 1/2 supuni ya tiyi ya mchere.
• 1/2 supuni ya tiyi ya tsabola wakuda.
• 1 supuni ya tiyi ya zouma tchire.
•  Pinch of red tsabola flakes.
• uzitsine zouma cloves.
• uzitsine zouma marjoram.

Malangizo

1. Yatsani uvuni ku 175ºF / 350ºC ndikuvala mbale yophika 22 "x 33" / 9 x 13 cm ndi kupopera kopanda ndodo kapena batala. Ikani pambali.
2. Kutenthetsa skillet wamkulu pa sing'anga kutentha ndikuwonjezera mafuta a azitona. Onjezani anyezi odulidwa ndi bowa, sauté kwa mphindi 5-6 mpaka zofewa. Onjezani soseji, ufa wa anyezi, 3/4 supuni ya tiyi mchere, 1/4 supuni ya supuni tsabola, ndi zotsalira zotsalira (sage, marjoram, cloves, tsabola wofiira). Sakanizani bwino ndikuphika mpaka nyama ikhale yofiirira. Onjezerani sipinachi yodulidwa kapena arugula, tomato ndi kuphika kwa mphindi 3-4. Thirani kusakaniza mu mbale yokonzeka kuphika.
3. Onjezani mazira mu mbale yaikulu kapena blender. Onjezerani supuni yotsala ya mchere ndi 1/4 supuni ya supuni ya tsabola.
4. Sakanizani dzira osakaniza bwino mpaka thovu. Thirani masamba ndi nyama osakaniza. Kuphika kwa mphindi 25-30 mpaka m'mphepete mwagolide ndi bulauni ndipo pakati.

Zakudya zabwino

• Kukula kwagawo: 1 kutumikira
• Manambala: 192.
• Mafuta: Magalamu 13
• Zopopera: 2 g (1 g ukonde).
• CHIKWANGWANI: Magalamu 1
• Mapuloteni: Magalamu 14

Palabras malo: kadzutsa soseji casserole Chinsinsi.