Chakudya chowala komanso chokometsera cha shrimp ceviche ndichochezeka komanso chodzaza ndi kukoma. Zothiridwa mu laimu, coriander, nkhaka, anyezi wofiira, ndi tomato, zidutswa za prawn zanthete zimadzaza ndi mapuloteni ndi zakudya zina kuti mukhale ndi thanzi la keto.
Gwiritsani ntchito njira yosavuta ya shrimp ceviche monga chokopa kapena ngati kuwala (koma mtima) kulowa chakudya chamasana. Ndi chakudya chabwino kwambiri ngati mukupeza zovuta kuphatikiza zakudya zam'madzi zatsopano muzakudya zanu, zodzaza ndi omega-3 fatty acids ndi zakudya zina zofunika.
Konzekerani maphikidwe abwino kwambiri a shrimp ceviche omwe mudakhala nawo, okonzeka m'mphindi zochepa chabe.
Zokometsera shrimp ceviche ndi:
- Citric.
- Wophwanyika.
- Chokoma.
- Mwamsanga.
- Zofulumira komanso zosavuta kupanga.
- Zopanda Gluten ndi keto.
Zomwe zili mu shrimp ceviche ndi izi:.
Zosakaniza Zosankha:
- Madzi a mandimu.
- tsabola wa jalapeno kapena chile serrano.
- Mafuta a MCT kapena mafuta a azitona opaka.
3 Ubwino Wathanzi wa Keto Shrimp Ceviche
Ceviche ndi chakudya cham'madzi chokhala ndi nsomba zam'madzi zomwe zimakhala ndi mitundu ya Mexico, Caribbean, ndi South America. Zodziwika bwino chifukwa cha marinade ake owopsa komanso ma pops amtundu ndi kukoma, maphikidwe a ceviche amachokera ku nsomba zoyera zoyera mpaka shrimp yophika ndi octopus.
Pali mazana a maphikidwe a ceviche, koma zigawo zikuluzikulu zimakhala zofanana. Chakudya chilichonse chimakhala chatsopano, chokoma, ndipo chimapangitsa nsomba zam'madzi kukhala nyenyezi yambale.
Ngati simuli wokonda shrimp, mungagwiritse ntchito nsomba yoyera yaiwisi kapena octopus yophika yatsopano mu marinade omwewo. Onetsetsani kuti mapuloteni aliwonse omwe mumagwiritsa ntchito ndi atsopano. Tsopano, tiyeni tiwone zina mwazabwino za thanzi la shrimp ceviche yatsopano.
# 1. Imathandizira chitetezo cha mthupi
Mapeyala, mandimu, ndi mandimu ali ndi vitamini C wambiri, antioxidant wamphamvu yemwe amathandizira kuti chitetezo cha mthupi chitetezeke komanso kupewa matenda ( 1 ).
Nkhaka, ngakhale zili ndi madzi pafupifupi 90%, zimakhalanso ndi zakudya zomwe zimalimbikitsa chitetezo cha mthupi, monga vitamini A, vitamini C, folic acid ndi silika ( 2 ).
Anyezi ndi chakudya chomwe chimalimbitsa chitetezo cha mthupi ndipo chimaphatikizapo selenium, zinc ndi vitamini C. Anyezi ndi gwero labwino kwambiri la quercetin, antioxidant wamphamvu ndi antiviral compound ( 3 ).
# 2. Imathandiza kulimbana ndi ma free radicals komanso kuchepetsa kutupa
Chinsinsichi chadzaza ndi zosakaniza za antioxidant, kuchokera ku mapeyala mpaka tomato mpaka anyezi.
Mumadya kwambiri ma antioxidants, m'pamenenso mukulimbana ndi ma free radical oxidation, njira yachilengedwe yomwe ingawononge ma cell, DNA, ndi mamolekyu a protein m'thupi lanu.
Ndipo mukachepetsa kuwonongeka kwakukulu kwaufulu, mwachibadwa mumachepetsa kutupa, komwe kumayambitsa pafupifupi matenda onse aakulu ( 4 ).
Mapeyala ali olemera mu carotenoids, ma antioxidants omwe amadziwika bwino pakuthandizira thanzi la maso ( 5 ). Osati zokhazo, mafuta a mapeyala amathandizadi thupi lanu kutenga zakudya zosungunuka mafuta monga mavitamini A, D, E, K, ndi antioxidants monga carotenoids kuchokera ku chakudya chanu.
Quercetin, yomwe imapezeka mu anyezi ndi coriander, imathanso kupewa kuwonongeka kwakukulu komanso kuchepetsa kutupa. 6 ).
# 3. Limbikitsani chisangalalo
Pali njira zingapo zomwe zakudya zokhala ndi michere zambiri zimatha kuthandizira kukhala ndi thanzi laubongo ndikuwongolera malingaliro anu.
Koma kugwirizana kwakukulu pakati pa chakudya ndi maganizo ndi chitetezo ndi kutupa. Kutupa ndi kufooka kwa chitetezo chamthupi kumatha kulumikizidwa ndi mitundu ina ya kukhumudwa ( 7 ).
Choncho m’pomveka kuti mwa kusunga chitetezo cha m’thupi mwanu kukhala cholimba ndi kutupa, maganizo anu angapindulenso.
Avocados ali olemera mu monounsaturated fatty acids (MUFA), mafuta abwino zomwe zimagwirizanitsidwa ndi kuchepa kwa kutupa, kupsinjika maganizo, ndi matenda a mtima ( 8 ).
Mapeyala alinso ndi michere yambiri m'zakudya. Mu kafukufuku wina, ulusi wa zakudya unapezeka kuti umagwirizana kwambiri ndi zizindikiro za kuvutika maganizo ( 9 ).
Ceviche yachikhalidwe nthawi zina imakhala ndi madzi alalanje a shuga ndipo imabwera ndi tchipisi ta chimanga kapena tchipisi ta nthochi. Mukhoza kusunga keto-friendly shrimp ceviche m'malo mwa madzi a lalanje kuti mukhale ndi mandimu kapena mandimu pogwiritsa ntchito letesi, nkhaka, kapena kaloti m'malo mwa tchipisi ta tortilla.
Njira ina, ndithudi, ndikungodya shrimp ceviche ndi supuni. Zidzakhalanso zabwino chimodzimodzi.
Kuphatikiza apo, nthawi yokonzekera yokwanira komanso nthawi yophika ndizochepa, kotero mutha kukwapula mbale yotsitsimutsayi mukakhala ndi nthawi yochepa.
Kaya mukupanga shrimp ceviche yachakudya chamasana, brunch, kapena ngati appetizer paphwando limodzi ndi ena. low carb zesty nkhuku tacos kapena a msuzi wa avocado wobiriwira, idzakhaladi njira yoyambira kunyumba kwanu.
Chinsinsi cha keto shrimp ceviche
Shrimp ceviche yosavuta kwambiri iyi, yodzaza ndi kukoma kwa shrimp komanso marinade a citrus ndi mandimu, phwetekere, nkhaka, ndi mapeyala okoma. Onjezani tsabola pang'ono kuti mupange zokometsera pang'ono, ndikuthira mafuta a MCT kapena mafuta a azitona kuti mukhale ndi thanzi labwino kuti mukhale ndi zakudya za keto.
- Magwiridwe: 4 zikomo.
Zosakaniza
- 500 g / 1 pounds la shrimp yaiwisi yatsopano, yophikidwa, peeled, deveined ndi minced.
- 1 avocado wamkulu, akanadulidwa.
- 1/4 chikho chatsopano chodulidwa cilantro.
- 1 chikho akanadulidwa nkhaka.
- 1/3 chikho chatsopano cha citrus kuchokera ku mandimu kapena kusakaniza kwa mandimu.
- 1/2 chikho chodulidwa anyezi wofiira.
- 1/2 chikho chodulidwa tomato.
- Supuni 1/2 yamchere
- 1/4 supuni ya tiyi ya tsabola.
- Mafuta a MCT kapena mafuta a azitona othira (posankha).
Malangizo
- Konzani zosakaniza zonse imodzi imodzi, kuonetsetsa kuti mukuyeretsa, devein ndi kuwaza shrimp mu zidutswa za 1,25 mpaka 2,50 cm / ½ mpaka 1 inchi.
- Onjezerani zosakaniza zonse mu mbale yaikulu ndikugwedeza bwino kuti muphatikize.
- Mutha kulola mbaleyo kukhala mufiriji kuti muziyenda kwa maola 1-4 musanayambe kutumikira kapena kutumikira nthawi yomweyo.
Mfundo
Nthawi zonse onetsetsani kuti mukugula shrimp zakutchire zokwezeka.
Zakudya zabwino
- Kukula kwagawo: 1 kutumikira
- Manambala: 143 kcal.
- Mafuta: Magalamu 5
- Zopopera: Magalamu 7
- CHIKWANGWANI: Magalamu 3
- Mapuloteni: Magalamu 29
Palabras malo: Chinsinsi cha keto shrimp ceviche.