Chinsinsi cha keto avocado choyika mazira

Muli ndi chiyani mazira zodzaza zomwe zimawapangitsa kukhala okoma kwambiri?

Chinsinsi cha dzira chodzaza ichi chimapita kumlingo wina powonjezera chimodzi mwazofunikira za keto: mapeyala. Ngati mumaganiza kuti mayonesi amapangitsa mazira anu kukhala okoma, simungakhulupirire kuti mazira oyipawa angamve bwanji mkamwa mwanu mutawonjezera mapeyala.

Ndi nthawi yokonzekera ya mphindi 10 zokha, zokonda za carb, zopanda gluteni ndizowonjezera bwino pamene mukufuna kusangalatsa koma simukufuna kuyatsa uvuni. Ndani ali ndi nthawi ya izo?

Zosakaniza zazikulu mu Mazira Opangidwa ndi Ketogenic ndi awa:

• Mazira.
• Avocado.
• Anyezi.

Zosankha zowonjezera:

• Chili powder.
• Tsabola wamtali.
• Msuzi wotentha.

Ubwino 3 paumoyo wa mazira a avocado

# 1: Sinthani thanzi la mtima

Kuchulukitsa kwa cholesterol ya LDL ndi imodzi mwamasitepe akuluakulu pakukula kwa matenda amtima. Kuchepetsa kutupa komanso kupsinjika kwa okosijeni ndi magawo awiri ofunikira pamtima.

Mazira ali ndi lutein ndi zeaxanthin, ma phytonutrients awiri omwe ali abwino ku thanzi la mtima komanso kupewa matenda amtima. Lutein, mankhwala oletsa antioxidant, amathandizira makamaka kuyang'anira HDL (high-density lipoproteins) ndi LDL (low-density lipoproteins) ndipo angathandize kuteteza mtima wanu poteteza LDL ku okosijeni. ¹ ).

Ma phospholipids omwe amapezeka mu mazira amathanso kukhala ndi chitetezo pamtima. Mayesero a preclinical awonetsa kuti dzira phospholipids limathandizira kuchepetsa kutupa ndikuwongolera cholesterol, yomwe imatha kukutetezani ku matenda amtima. ² ).

# 2: sinthani thanzi lamatumbo

Chomera china chochititsa chidwi chomwe mazira amakhala nacho chochuluka ndi glycine. Glycine ndi amino acid yomwe, malinga ndi kafukufuku, imagwirizana mwachindunji ndi kuchepetsa kutupa kwa m'mimba komanso chiopsezo cha matenda monga colitis. ³ ).

M'maphunziro a nyama, glycine supplementation idachepetsa mankhwala otupa ndikuchepetsa kutsekula m'mimba, zilonda zam'mimba, komanso kusintha kotupa m'matumbo. Zotsatirazi zimapangitsa ofufuza kunena kuti glycine ikhoza kukhala yopindulitsa kwa iwo omwe ali ndi IBD (matenda opweteka a m'mimba) ⁴ ).

# 3: kuthandizira kuchepetsa thupi

Mazira amadzaza ndi mapuloteni; kwenikweni, pali pafupifupi 6 magalamu a mapuloteni mu dzira lililonse. Mapuloteni ochuluka ameneŵa amathandiza kukhutiritsa chilakolako cha thupi lanu m’njira imene zakudya zina sizingatheke. Kafukufuku akuwonetsa kuti zakudya zokhala ndi mapuloteni ambiri zimatha kuthandizira kuchepetsa thupi komanso kuthana ndi kunenepa kwambiri pochita zinthu zolimbitsa thupi komanso kukuthandizani kuti muwonjezere kugwiritsa ntchito mphamvu zanu ( ⁵ ).

Kuonjezera apo, lutein yomwe imapezeka m'mazira yakhala ikugwirizana ndi zolimbitsa thupi, zomwe ndizofunikira kwambiri pakuchepetsa thupi ( ⁶ ).

Madzi a laimu zingathandizenso kuti zolinga zanu zowonda. Ndi kukoma kwake kwa citrus, ikhoza kukhala m'malo mwabwino kwambiri kuphatikiza muzakudya zanu m'malo mwake dzuwa kumabweretsa kulemera. Kuonjezera apo, kafukufuku wasonyeza kuti mandimu akhoza kukhala ndi mphamvu zachilengedwe zochepetsera thupi ( ⁷ ).

Mazira Odzaza Avocado

Sonkhanitsani zosakaniza zanu zonse, konzani mazira ndikukonzekera kupanga sangweji yokoma ndi yodzaza.

Mukalola mazira owiritsa kuti azizizira, gwirani mbale yapakati, bolodi lodulira, ndi mpeni. Gwiritsani ntchito mpeniwo kudula mazirawo pakati pa utali wake. Chotsani yolks mu dzira ndikusunga mu mbale.

Onjezerani avocado, anyezi wofiira, madzi a mandimu, coriander, mchere, ndi tsabola wakuda mu mbale ndi dzira yolks. Tengani mphanda ndikuphwanya zonse mpaka zitaphatikizana bwino.

Tsopano, tengani azungu a dzira odulidwa, ikani m'mbale ndikudzaza dzira lililonse loyera ndi dzira yolk ndi avocado kusakaniza, kutsiriza aliyense ndi katsitsumzukwa kakang'ono ka paprika ndi coriander watsopano.

Mazira Odzaza Avocado

Mazira Owonongeka a Avocado awa ndi ofulumira kupanga ndipo ali ndi ubwino wambiri wathanzi kuyika kupotoza kwatsopano pa mbale yachikale ya ku America yomwe banja lonse lidzasangalala nalo.

• Nthawi yonse: 10 minutos.
• Magwiridwe: Zidutswa 12.

Zosakaniza

• 6 mazira akuluakulu owiritsa.
• 1 avocado wamkulu wakucha.
• Supuni 1 ya madzi a mandimu kapena mandimu.
• Supuni 1 ya anyezi wofiira finely akanadulidwa.
• Supuni 2 finely akanadulidwa coriander.
• 1/4 supuni ya tiyi ya mchere wamchere kapena mchere wa kosher.
• 1/4 supuni ya tiyi ya tsabola wakuda.
• 1/4 supuni ya tiyi yosuta paprika kapena paprika wamba.

Malangizo

1. Dulani mazira motalika, chotsani yolks ndikusunga mazirawo.
2. Onjezani dzira yolks, avocado, anyezi wofiira, mandimu, cilantro, mchere, ndi tsabola mu mbale yaing'ono. Sakanizani ndi kusonkhezera bwino kuti mugwirizane.
3. Ikani magawo oyera a dzira mu mbale yayikulu. Lembani theka la dzira ndi avocado ndi dzira yolk osakaniza. Ngati muli ndi chikwama chopopera, izi zingapangitse kuti ntchitoyi ikhale yosavuta. Kokongoletsa ndi uzitsine wa paprika ndi coriander wowonjezera ngati mukufuna.

Zakudya zabwino

• Kukula kwagawo: 1 chidutswa (½ dzira).
• Manambala: 56.
• Mafuta: Magalamu 4
• Zopopera: Magalamu 1
• CHIKWANGWANI: Magalamu 1
• Mapuloteni: Magalamu 3

Palabras malo: avocado choyika zinthu mkati mazira.