Kusuta salmon pate Chinsinsi ndi nkhaka

Kaya mukukonzekera phwando la dimba, kuwonera masewera a mpira pa TV ndi anzanu, kapena mumangofuna zokhwasula-khwasula kuti mupereke paphwando lililonse, kuganiza zopanga keto-friendly mbale kungakhale kokhumudwitsa. Ma appetizers onse amawoneka ngati akukulungidwa mu mtanda wa crescent, wokutidwa pa cookie, kapena woviikidwa mu chipsera cha tortilla. Izi zitha kupanga maphwando kukhala opsinjika m'malo mosangalatsa ngati muli pazakudya za ketogenic.

Mpaka pano zinali chonchi. Koma zimenezo zasintha.

Pate ya salimoni yosuta ili yodzaza ndi mafuta athanzi, odzaza ndi mapuloteni, ndipo koposa zonse, imafalikira kuposa toast. Munjira iyi, mukhala mukugwiritsa ntchito magawo a nkhaka ngati maziko, ndikufalitsa pate yanu ya salimoni pamwamba.

Ndizopepuka, zotsitsimula, ndipo zimakupatsirani magalamu 40 amafuta ndi magalamu 18 a mapuloteni. Komanso, ndi amazipanga zosavuta kupanga. Zomwe mukufunikira ndi pulogalamu ya chakudya, mbale yapakati, zosakaniza zisanu ndi ziwiri, ndi nthawi yokonzekera pang'ono.

Kusuta nsomba pate ndi nkhaka

Nkhaka Salmon Pate iyi ndiye chakudya chabwino kwambiri cha keto kuti mubweretse kuphwando lanu lotsatira. Werengani maphikidwe ndi malangizo ena amomwe mungapangire zokhwasula-khwasula za keto.

• Nthawi Yokonzekera: 15 minutos.
• Nthawi yophika: 15 minutos.
• Nthawi yonse: 30 minutos.
• Magwiridwe: 12 makapu.
• Gulu: Zakudya zam'nyanja
• Khitchini: Amereka.

Zosakaniza

• 130 g / 4.5 oz ya nsomba yosuta.
• 155 g / 5.5 oz ya kirimu tchizi.
• 1/4 chikho heavy cream.
• Supuni 1 ya mandimu.
• Supuni 1 ya chives mwatsopano.
• Mchere ndi tsabola
• 2 nkhaka.

Malangizo

1. Yambani pogwiritsa ntchito chowotcha masamba kapena mpeni wawung'ono kusenda khungu la nkhaka, kenaka dulani nkhakazo mu magawo 5-inch/2-cm.
2. Gwiritsani ntchito nsonga ya vwende kapena supuni ya tiyi, ndipo tulutsani zamkati kuchokera ku nkhaka, kusiya kagawo kakang'ono pansi pa kagawo kakang'ono ka nkhaka kapena canape.
3. Kenaka, tengani pulogalamu ya chakudya ndikuwonjezera ¾ ya nsomba yosuta, kirimu tchizi, heavy cream, mandimu, mchere, tsabola, ndi chives. Sakanizani zonse kwa mphindi zingapo, mpaka pate ndi yosalala.
4. Kenaka dulani ¼ yotsala ya nsomba yosuta mu zidutswa zing'onozing'ono ndikuwonjezera pa paté. Izi zimapangitsa kuti pate ikhale yowonjezereka.
   Pomaliza, lembani chidutswa chilichonse cha nkhaka kapena canape ndi supuni ya salimoni pate ndikutumikira. Ngati muli ndi ma canapes otsala, mutha kuwasunga mu chidebe chopanda mpweya mu furiji kwa masiku awiri.

Zakudya zabwino

• Kukula kwagawo: 6 makapu.
• Manambala: 450.
• Shuga: 4.
• Mafuta: 40.
• Zopopera: 5.
• CHIKWANGWANI: 1.
• Mapuloteni: 18.

Palabras malo: kusuta nsomba pate ndi nkhaka.

Momwe mungapangire chotupitsa chathanzi cha keto ngati salmon pate

Simukudziwa momwe mungaphatikizire zosakaniza kuti mupange keto snack? Tsatirani malangizo awa.

Sinthani tchipisi tortilla ndi ma cookies osiyanasiyana kuti veggie

Malangizo othandiza: Mukakayikira, pangani msuzi.

Kawirikawiri aliyense amakonda chisamaliroa guacamole ndi artichoke ndi sipinachi msuzi. Kuti apange ketogenic, chotsani pita ndi tortilla tchipisi pamndandanda wanu wogula ndikuyika masamba osaphika m'malo mwake. Izi sikuti zimangochepetsa ma carbs, komanso zimawonjezera mulingo wabwino wazakudya, mavitamini ndi mchere ku Chinsinsi chanu.

Ma chip ochezeka a Keto omwe mumawakonda kwambiri

• Guacamole: Dulani tsabola wofiira ndikuviika mu guacamole. Tsabola wofiira ndi gwero labwino la vitamini A, vitamini C, potaziyamu, ndi vitamini B6 ( ¹ ).
• Hummus: Gulani tomato ndi timitengo ta karoti ku sitolo kwa hummus yanu. Kapu ya tomato yamatcheri imangokupatsani ma calories 28, poyerekeza ndi ma calories 130 a pita chips wamba. ² ) ( ³ ).
• Sipinachi ndi artichoke dip: Ngati simungayiwala za kanjira kazakudya zam'sitolo, pangani zongopanga tokha. Ndi Zopangira Zopangira Zochepa Za Carb Flaxseed Crackers ali ndi magalamu 8 okha a chakudya chonse ndi magalamu 25 amafuta.

Pachifukwa ichi, gwiritsani ntchito supuni kapena vwende kuti mutulutse mkati mwa chidutswa chilichonse cha nkhaka. Nkhaka zotsalira zimakhala ngati mbale yaying'ono kapena canape (kapena tortilla chips kapena "swoops"), yabwino kuwonjezera paté yanu ya salmon yosuta.

Gwiritsani ntchito mafuta abwino

Tsoka ilo, ma appetizers ambiri amabwera ndi zosakaniza zosafunika komanso zopanda thanzi. Mafuta a masamba okonzedwa, zakudya zokazinga, ndi zinthu zokonzedwa bwino zimapangitsa maphikidwe ambiri omwe mumawakonda kukhala osayenera pazakudya za ketogenic, kapena zakudya zilizonse zotsika kwambiri. M'malo mwake, yesani zokhwasula-khwasula izi:

• Pangani mayonesi anu: Mayo, kapena aioli, ndizomwe zimagwiritsidwa ntchito pofalitsa, sauces, ndi masangweji, koma ngati muyang'ana pa zakudya za mayonesi wogula m'sitolo, mukhoza kuchita mantha. M'malo mwake, sankhani izi mtundu wakunyumba, yopangidwa ndi zinthu zinayi: dzira, viniga, mchere ndi mafuta a azitona.
• Sankhani mkaka woyenera zakudya za ketogenic: Ngati mungathe kuwalekerera, sankhani mkaka wodyetsera organic kuti muphike maphikidwe anu. Zogulitsazi zili ndi kuchuluka kwa CLA ndi omega-3 mafuta acids kuposa mkaka wamba.

Mu njira iyi, mudzagwiritsa ntchito tchizi tchizi ndi mafuta onse. Kuphatikizidwa ndi salimoni wosuta, apa ndipamene mafuta ambiri mu Chinsinsi cha salmon pate amachokera.

Ganizirani za mapuloteni

Pali mazana a maphikidwe abwino kwambiri kunja uko - mumangofunika kudula omwe amayang'ana kwambiri zama carbohydrate, ndikugwira omwe amayang'ana kwambiri mapuloteni. Nawa malingaliro azakudya zokhala ndi mapuloteni ambiri, otsika kwambiri kuti mubweretse ku chochitika chanu chotsatira:

• Mazira odzaza: Mazira Kudzaza ndi amodzi mwa maphikidwe osavuta kupanga chifukwa amangofunika mazira, mayonesi (wopanga kunyumba!), Mchere ndi tsabola wakuda wakuda, viniga, ndi mpiru. Kuphatikiza apo, dzira limodzi limakhala ndi mapuloteni opitilira 6 magalamu ndi ziro carbohydrates ( ⁴ ).
• Saladi ya nsomba yoyera yosuta: Posinthanitsa nsomba ya sockeye ndi nsomba ina yosuta, mukhoza kupanga njira yofanana ndi yomwe ili pansipa. Ingowaza pa katsabola watsopano kuti azikongoletsa, perekani madzi a mandimu, ndikutumikira.
• Masewera: Kumbukirani izi: pafupifupi mbale iliyonse imatha kusandulika kukhala chokometsera chamaphwando pogwiritsa ntchito zotokosera mano. Pangani gulu la izi keto meatballs (omwe ali ndi zosakwana 1 gramu ya chakudya chonse), ikani pa chotokosera mano ndipo mumakhala ndi mbale yaphwando.

Ubwino wa nsomba za nsomba

Nsomba zonenepa, monga nsomba, ali ndi ubwino wambiri wathanzi. Posankha nsomba m'sitolo, onetsetsani kuti mwasankha nsomba zakutchire ngati n'kotheka. Nsomba zakutchire zimakulira m'malo awo achilengedwe, pomwe nsomba zam'tchire zimadyetsedwa ndi malonda. Izi zadzetsa nkhawa zathanzi, kuphatikiza kuchuluka kwa ma dioxins (mankhwala ophera udzu) omwe angayambitse khansa. ⁵ ).

Nawa maubwino ena omwe nsomba zamtchire zingabweretse ku thanzi lanu:

• Imalimbitsa thanzi la mtima: M'maphunziro ena, anthu omwe amadya nsomba, monga sockeye salimoni, kamodzi pa sabata anali ndi chiopsezo chochepa cha 15% chokhala ndi matenda oopsa a mtima. ⁶ ).
• Zimakupatsani mphamvu: Theka la fillet ya salimoni imakhala ndi 83% ya zakudya zanu zatsiku ndi tsiku za B12 ndi 58% za B6 ( ⁷ ). Mavitamini a B amapatsa mphamvu thupi, amathandizira kupanga maselo ofiira a magazi, komanso kupewa kuchepa kwa magazi m'thupi ( ⁸ ).
• Zimathandizira kukonza thanzi lachidziwitso: Nsomba zamafuta, monga salimoni, zili ndi mitundu iwiri ya omega-3 fatty acids, eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA). DHA yasonyezedwa kuti imathandizira kukula kwa ubongo ndi ntchito ( ⁹ ).

Misonkhano yamagulu siyenera kukhala yodetsa nkhawa pazakudya za ketogenic. Potsatira malangizowa, mutha kukhalabe mu ketosis ndikudzaza thupi lanu ndi zakudya zopatsa thanzi. Ingokumbukirani izi:

• Gwiritsani ntchito zakudya zamafuta ochepa (monga zamasamba zaiwisi m'malo mwa tchipisi ndi zofufumitsa) popanga masukisi ndi kufalikira.
• Yang'anani mosamala zosakaniza, pangani mayonesi wanu, ndipo gwiritsani ntchito mkaka wonse ngati kuli kofunikira.
• Konzani zakudya zokhala ndi mapuloteni ambiri, monga mipira ya nyama, mazira ophwanyidwa, kapena salmon pâté yosuta yomwe mukuwona apa.
• Gwiritsani ntchito zosakaniza zomwe zimakupindulitsani, osati kukuvulazani, monga nsomba zakutchire zomwe zimagwiritsidwa ntchito mu njira iyi.

Chabwino, tsopano ino ndi nthawi yoti muyese pate yanu ya salimoni.