Chinsinsi cha Keto vegetarian frittata

Chinthu chimodzi chomwe timamva nthawi zambiri m'deralo keto Ndi njira zochepa zomwe zilipo pazakudya zam'mawa.

Anthu ambiri amatha kudya nyama yankhumba ndi mazira m'mawa uliwonse, zomwe zimapangitsa kuti azidya mobwerezabwereza zomwe zingapangitse kuti anthu asiye moyo wocheperako.

M'malo motopa ndi chakudya cham'mawa, nanga bwanji kuyesa kupotoza kokoma komanso kodzaza ndi michere pakukonzekera dzira kwanu?

Izi sizidzangotsitsimutsa chizolowezi chanu cham'mawa chotopetsa, komanso zingakupulumutseni nthawi yambiri. Frittatas ndizosavuta kupanga komanso njira yabwino kwambiri yomwe mungakonzekere kumapeto kwa sabata kuti ipezeke mosavuta sabata yonse. Izi ndi zabwino kwa iwo omwe nthawi zonse amakhala ochepa pa nthawi komanso amakhala ndi ndandanda yam'mawa yotanganidwa.

Zifukwa zokonzera chakudya cham'mawa:

1. kupsinjika pang'ono kuchokera ku nkhani ya kadzutsa.
2. sungani nthawi ndi ndalama.
3. kukuthandizani kuti mukhalebe ndi zakudya zanu.
4. amalola kuti zilandiridwenso zambiri ndi chakudya.

Phindu lina lalikulu la chakudya cham'mawa frittata ndikuti amadzaza masamba Amapereka mavitamini ambiri, mchere, fiber, ndi zakudya zomwe matupi athu amafunikira kuti azigwira ntchito bwino. Kawirikawiri, timawona kusowa kwa masamba pakati pa anthu ambiri pa zakudya za ketogenic, ndipo nthawi zambiri timawona anthu omwewo akudandaula za zinthu monga kudzimbidwa, kutsegula m'mimba, ndi kutsekula m'mimba. kusalinganika kwa electrolyte. Simungaganize kuti kungowonjezera masamba pazakudya zanu kungapangitse kusiyana, koma anthu adzadabwitsidwa momwe angamve bwino ndikudya kwa carb veggie.

Kungakhale lingaliro labwino kuganizira za veggies wanu nyengo komanso. Kupeza zamasamba zomwe zabzalidwa kwanuko ndi njira yabwino kwambiri yophikira chakudyachi chaka chonse ndikusintha ma microbiome anu am'matumbo. Mukhozanso kusintha masamba mosavuta kuti zigwirizane ndi zosowa zanu komanso zomwe mumakonda. Osati zimakupiza Tsabola wofiira? Nanga bwanji tsabola wobiriwira? Kodi mumakonda bowa? Khalani omasuka kuziyika panonso. Malingaliro anu ndi malire ndi masamba zomwe mumasankha komanso mwayi wowasintha ndi mitundu yosiyanasiyana ya zokometsera.

Chinsinsi cha Keto vegetarian frittata

Sungani nthawi sabata iliyonse pokonzekera chakudya ndi kupotoza kosangalatsa kwa dzira lanu la m'mawa ndi keto frittata wamasamba wopepuka.

• Nthawi Yokonzekera: 10 minutos.
• Kuphika nthawi: 35 minutos.
• Nthawi yonse: 45 minutos.
• Magwiridwe: Zidutswa 8.
• Gulu: Chakudya cham'mawa.
• Khitchini: Chitaliyana.

Zosakaniza

• 2 sing'anga zukini (thinly sliced).
• 1 karoti wamkulu (wochepa kwambiri).
• Tsabola wamkulu wofiira wa belu 1 (wochepa pang'ono).
• 1 anyezi wamkulu wofiira (wochepa kwambiri).
• 1 biringanya zazikulu (finely peeled).
• 1 chikho cha maolivi odulidwa.
• Supuni 1 adyo (finely minced).
• 1/3 chikho chatsopano parsley (finely akanadulidwa).
• Supuni 3 zamafuta.
• 1 1/2 supuni ya tiyi ya mchere.
• 1/2 supuni ya tiyi ya tsabola.
• 16 mazira aakulu.
• 1/2 supuni ya tiyi ya Spanish paprika.

Malangizo

1. Yatsani uvuni ku 175ºF / 350º C. Valani m'mbali ndi pansi pa 22-inch / 9 cm poto ndi batala kapena ghee, mafuta a kokonati, kapena kupopera kopanda ndodo. Ikani pambali.
2. Onjezerani supuni 2 za mafuta a azitona, minced adyo, 1/2 supuni ya supuni ya mchere, 1/4 supuni ya supuni ya tsabola, ndi parsley watsopano wodulidwa mu mbale yaing'ono. Sakanizani mpaka mutaphatikizana. Ikani pambali.
3. Pa kutentha pang'ono, onjezerani supuni yotsala ya mafuta a azitona ku skillet wapakati. Sakanizani anyezi ndi tsabola wofiira kwa mphindi 5-6 mpaka zofewa. Zimitsani kutentha ndikuyiyika pambali.
4. Yambani kuyika skillet ndi masamba anu ndi mafuta a azitona / zitsamba zosakaniza powonjezera zukini wodulidwa pansi. Sambani ndi mafuta a azitona / parsley / adyo osakaniza. Onjezerani karoti wanu wosanjikiza, kufalitsa ndi kusakaniza kachiwiri. Onjezerani anyezi odulidwa ndi tsabola, kufalitsa ndi kusakaniza. Onjezani sliced ​​​​aubergine, kufalitsa ndi otsala osakaniza.
5. Kuwaza ndi sliced ​​maolivi.
6. Mu mbale yaikulu, blender, kapena chosakaniza, onjezerani mazira, paprika, mchere wotsala, ndi tsabola. Onjezani mwachangu mpaka fluffy. Thirani kusakaniza pa masamba.
7. Kuphika kwa mphindi 40 mpaka golide wofiira pamwamba ndipo m'mphepete mwawomba pang'ono kuchokera m'mbali mwa poto. Ngati iyamba kufiira mwachangu, phimbani poto ndi zojambulazo za aluminiyamu pakatha mphindi 25-30.

Zakudya zabwino

• Kukula kwagawo: 1 chidutswa.
• Manambala: 286.
• Mafuta: Magalamu 23
• Zopopera: Magalamu 7
• Mapuloteni: Magalamu 13

Palabras malo: Chinsinsi cha keto vegetarian frittata.