Keto Yodzaza Tsabola Zaku Italy

Tsabola wodzaza ndi keto ndi chakudya chochepa cha carb chomwe chimagwira ntchito bwino pazakudya za keto. Ndizokoma, zopatsa thanzi, zamtima, ndipo ndizotsimikizika kukondweretsa aliyense. Kuphatikiza apo, ndi chakudya chokwanira, kuphatikiza mafuta athanzi, mapuloteni abwino, ndi matani amasamba.

Chinsinsi cha tsabola cha keto chokhala ndi thanzi chimaphatikizapo zokometsera zonse za ku Italy monga soseji yotentha, phwetekere yotentha, oregano, ndi basil wokoma, koma amadumpha pasitala kapena mpunga. M'malo mwake, mudzapeza masamba otsika kwambiri omwe amagwiritsidwa ntchito m'malo mwa mpunga woyera kapena quinoa omwe amapezeka m'maphikidwe ambiri a tsabola.

Chinsinsichi chikhala chowonjezera chotsatira pamndandanda wanu wokonzekera chakudya chamlungu ndi mlungu. Werengani kuti mudziwe momwe mungapangire tsabola wamtundu wa keto, zomwe mungafunikire, ndi ubwino wodabwitsa wa thanzi womwe uli nawo mu njira yosavuta iyi.

Momwe Mungapangire Tsabola Zochepa Za Carb

Tsabola zokometsera zaku Italy izi ndi zokongola komanso zowoneka bwino, zimakhala zovuta kukana. Mwamwayi, sikofunikira. Zosakaniza zazikulu zomwe zimapezeka mu recipe iyi ndi izi:

• Zokometsera za soseji za ku Italy.
• Tsabola.
• Kolifulawa.
• Bowa.

Tsabola wamba wamba nthawi zambiri amapangidwa ndi kudzaza mpunga. Pofuna kuchepetsa kuchuluka kwa ma carbohydrate, mpunga wa kolifulawa umagwiritsidwa ntchito m'malo mwake. Kuphatikiza pa kuchulukitsa mbale iyi, kolifulawa imakhalanso ndi thanzi komanso thanzi labwino.

Komwe mungapezeko mpunga wa kolifulawa

M'zaka zaposachedwa, mpunga wa kolifulawa wakhala wochepa kwambiri wa carb "it" m'malo mwa mpunga wamba. Maphikidwe ambiri a paleo ndi keto amayitanitsa kolifulawa, zomwe zimapangitsa kuti zikhale zogwiritsidwa ntchito pamasitolo ogulitsa. Nthawi zambiri mumapeza mpunga wa kolifulawa m'masitolo. Ngati simungapeze kumene masamba atsopano ali, yang'anani mu gawo lachisanu, ngakhale tikulimbikitsidwa kudya mpunga watsopano wa kolifulawa m'malo mwawozizira.

Ngati sitolo yanu sigulitsa mpunga wa kolifulawa, mukhoza kupanga wanu. Ingogulani kolifulawa, dulani mu florets ang'onoang'ono, kenaka perani florets mu pulogalamu ya chakudya mpaka "mbewu za mpunga".

Cholowa m'malo kupanga keto choyika tsabola

Ubwino wa tsabola wa keto ndi momwe amasinthasintha. Ngati mulibe chogwiritsira ntchito pamanja, mutha kusinthana mosavuta ndi china chopezeka kukhitchini yanu. Nazi zina zosakaniza zosavuta zomwe mungapange, mukusunga mawonekedwe ofanana:

• Tsabola: Tsabola wambiri wa belu adzagwira ntchito mu njira iyi, choncho gwiritsani ntchito chilichonse chomwe muli nacho. Tsabola wobiriwira, wofiira, kapena wachikasu amagwira ntchito bwino.
• Ketchup: Ngakhale kuti ndibwino kuti mupange msuzi wa phwetekere wodzipangira nokha, mutha kulowetsa msuzi wa marinara m'malo mwa phwetekere, msuzi wa nkhuku, ndi zokometsera za ku Italy kuti mufulumire. (Ingowerengani zolembazo kuti mupewe shuga wowonjezera.) Mukhozanso kugwiritsa ntchito tomato wodulidwa m'malo mwa phala la phwetekere.
• Soseji yaku Italy: Ngati mulibe soseji ya ku Italy, mutha kupanga osakaniza nyama yanu kuchokera kusakaniza ng'ombe, nkhumba, ndi zokometsera za ku Italy.
• Mchele wa Kolifulawa: Ngakhale kuti kolifulawa ndiyomwe imalowa m'malo mwa mpunga, masamba ambiri osakhuthala amatha kugwiritsidwa ntchito mu tsabola wochepa wa carb. Dulani bwino kapena "mpunga" zukini, sikwashi yachikasu, kapena broccoli kuti mukhale ndi zotsatira zofanana.

Kusiyana pa choyika zinthu mkati tsabola Chinsinsi

Ngakhale Chinsinsi cha tsabola chodzaza ichi chili ndi chidwi cha ku Italy, mutha kuchisintha mosavuta kuti musangalale ndi zokometsera zosiyanasiyana. Nazi zakudya zazikulu zinayi zomwe mungapange kuchokera ku Chinsinsi chochepa cha carb:

• Tsabola Wopangidwa ndi Steak wa Philadelphia: Dzazani tsabola wobiriwira belu ndi anyezi wokazinga, siketi yodulidwa, ndi tchizi cha provolone kuti mupange sangweji yanu yomwe mumakonda yopanda gluteni.
• Tsabola wamtundu wa Tex-Mex: M'malo mwa taco zokometsera zokometsera za ku Italy (chisakanizo cha chitowe, ufa wa chili, ndi ufa wa adyo). Onjezani tchizi cha ku America m'malo mwa mozzarella ndi Parmesan, ndipo pamwamba ndi magawo a avocado ndi cilantro kuti mupotozeke pang'ono pa keto taco.
• Tsabola Wopangidwa ndi Cheeseburger: Kuti mukhale ndi chakudya chochepa cha carb, sungani anyezi achikasu, ng'ombe yamphongo, mchere ndi tsabola wakuda pa skillet. Lembani tsabola ndi minced nyama kusakaniza, pamwamba ndi cheddar tchizi ndi kuika mu mbale kuphika. Kuphika mpaka tchizi wasungunuka ndipo tsabola ndi ofewa.
• Tsabola wa Lasagna: Kuti mupange tsabola wothira lasagna, ingotsatirani Chinsinsi chomwe chili pansipa ndendende, koma sinthanani Parmesan pa tchizi ta ricotta. Dyani tsabola wanu molingana ndi malangizo a maphikidwe, ndipo mudzalandira mphoto ya carb cheesy lasagna casserole.

Ubwino wa kolifulawa

Ngakhale kuti Chinsinsichi chili ndi ubwino wambiri wathanzi, kolifulawa imapangitsa kuti ikhale yabwino pazakudya za ketogenic. Kuphatikiza pa kukhala ndi zakudya zochepa zama carbohydrate, apa pali maubwino atatu paumoyo wa kolifulawa omwe mwina simungawadziwe.

# 1: Ndili ndi mavitamini ambiri

Kolifulawa ali ndi mavitamini ambiri, makamaka vitamini C ( ¹ ).

Chikho chimodzi (chikho chimodzi) chimakhala ndi zopitirira 75% zamtengo wapatali watsiku ndi tsiku. Vitamini C ndi amene amachititsa kukula, chitukuko, ndi kukonza minyewa yonse ya thupi. Imagwiranso ntchito zosiyanasiyana, monga kupanga kolajeni, kukondoweza kwa chitetezo chamthupi, kuchiritsa mabala, ndi kukonza mafupa, cartilage, ndi mano ( ² ).

# 2: ili ndi ma antioxidants

Kolifulawa imakhala ndi zinthu monga carotenoids ndi tocopherols zomwe zimakhala ngati antioxidants. Izi zimathandizira kuchepetsa kupsinjika kwa okosijeni komanso ma free radicals omwe amayamba chifukwa cha chilengedwe, amathandizira kulimbana ndi matenda osatha, komanso angathandize ma hormoni oyenerera ( ³ ).

# 3: Itha kukuthandizani kuti muchepetse thupi

Kholifulawa ali ndi ma calories ochepa komanso amakhala ndi fiber yambiri ( ⁴ ). Masamba a cruciferous awa amakuthandizani kuti mukhale odzaza nthawi yayitali, zomwe zingachepetse kuchuluka kwa chakudya chomwe mumadya. Kolifulawa amathanso kuchepetsa kudzimbidwa ndikuwongolera zovuta zam'mimba zomwe zimathandizira kuti kunenepa ( ⁵ ).

Onjezani Tsabola Zochepa Za Carb Pamakonzedwe Anu a Chakudya Chamlungu ndi mlungu

Kaya mukutsatira zakudya za ketogenic kulemera, chitani masewera olimbitsa thupi, kuyang'ana ndi kukhala omveka bwino m'maganizoMaphikidwe ngati Tsabola Wopaka Zokometsera waku Italiya adzakupangitsani kudabwa momwe mumadya mosiyana kale, kapena zokhudzana ndi thanzi. Zadzaza ndi michere ndi thanzi labwino, zimakoma modabwitsa, ndipo ndizosavuta kupanga ndikugawira masana anu otanganidwa.

Keto yodzaza tsabola wa ku Italy

Tsabola zodzaza ndi carb keto zodzaza ndi zokometsera zachi Italiya ndipo ndi chakudya chachangu komanso chosavuta chomwe mungasangalale nacho mkati mwa sabata.

• Nthawi Yokonzekera: 10 minutos.
• Nthawi yophika: 25 minutos.
• Nthawi yonse: 35 minutos.
• Magwiridwe: 6 choyikapo tsabola.
• Gulu: Mtengo.
• Khitchini: Chitaliyana.

Zosakaniza

• Supuni 1 ya maolivi.
• Supuni 1 zokometsera za ku Italy.
• 500g / 1lb soseji wokometsera wa ku Italy, minced.
• 1 anyezi kakang'ono (finely akanadulidwa).
• 1 chikho cha bowa (chodulidwa).
• 1 chikho cha kolifulawa mpunga.
• Supuni 1 mchere.
• 1/2 supuni ya tiyi ya tsabola.
• Supuni 2 za phwetekere phala.
• 1/2 chikho cha nkhuku msuzi.
• 1/2 chikho cha Parmesan tchizi.
• 1 chikho cha mozzarella tchizi.
• 3 tsabola wamkulu wa belu (theka).
• 1/4 chikho cha basil watsopano.

Malangizo

• Yatsani uvuni ku 175ºC / 350ºF.
• Onjezerani mafuta a azitona ku skillet wamkulu pa sing'anga kutentha. Sakanizani soseji yaku Italy kwa mphindi 3-4.
• Onjezerani anyezi, bowa, mpunga wa kolifulawa, mchere, tsabola, ndi zokometsera za ku Italy mpaka masamba ali ofewa, pafupi mphindi zisanu.
• Onjezerani phwetekere ya phwetekere ndi msuzi. Sakanizani bwino kuti mugwirizane. Wiritsani kudzazidwa kwa mphindi 8-10.
• Onjezerani tchizi ta Parmesan. Sinthani zokometsera ngati kuli kofunikira.
• Dulani tsabola mu theka (utali) ndi kuwonjezera kudzazidwa. Pamwamba ndi mozzarella tchizi ndi kuphika kwa mphindi 20-25 mpaka pamwamba ndi golide bulauni. Zokongoletsa ndi basil watsopano.

Zakudya zabwino

• Kukula kwagawo: 1 tsabola wothira.
• Manambala: 298.
• Mafuta: Magalamu 18
• Zakudya zamafuta: Zakudya nsi: 8g.
• Mapuloteni: Magalamu 27

Palabras malo: keto yodzaza tsabola wa ku Italy.