Easy Creamy Keto Chicken Msuzi Chinsinsi

Chinsinsi cha supu ya nkhuku ya keto si yotentha komanso yotonthoza, ndi 100% low carb ndipo sichidzakutulutsani mu ketosis. Koposa zonse, zakonzeka pasanathe theka la ola komanso ndi nthawi yochepa yokonzekera.

Onjezani Chinsinsi cha supu ya nkhuku pamndandanda wanu wamaphikidwe ofulumira komanso osavuta a keto, kapena wirikizani mtanda wanu ndikuwumitsa zomwe simumadya kuti mupeze chakudya chokhutiritsa chamasiku amenewo mukakhala otanganidwa kwambiri.

Zonona zam'chitini zambiri za supu za nkhuku zimakhala ndi zodzaza, zowonjezera, ndi matani a carbs obisika. Osatchula za gluteni ndi zina zowonjezera zomwe simukuzifuna m'thupi lanu.

Msuzi wa nkhuku wa keto uwu ulinso ndi ubwino wambiri wathanzi. Msuzi wa nkhuku wa keto ndi:

• Zokoma
• Zochuluka.
• Zotentha.
• Kutonthoza
• Popanda gluten.
• Zaulere zamkaka (posankha).
• Zopanda shuga.
• keto.

Zosakaniza zazikulu mu supu ya nkhuku yotsekemerayi ndi izi:

• Msuzi wa fupa la nkhuku.
• Mawere a nkhuku.
• Batala wodyetsedwa ndi udzu.
• Kaloti.
• Selari.
• Anyezi.
• zonona zonona kapena coconut cream yonse.

3 Ubwino Wathanzi Wa Msuzi Wa Nkhuku Ya Creamy Keto

Kupatula kuti iyi ndi supu yokoma, ndi yabwino kwambiri kwa inu. Nkhokwe iliyonse yokoma imakhala ndi michere yambiri ndipo imakhala ndi thanzi labwino lomwe mungasangalale nalo.

# 1. Imalimbikitsa khungu lowala

Msuzi wa mafupa uli ndi ma amino acid ofunikira omwe amathandiza kumanga ndi kusunga minofu yanu yolumikizana ndikulimbikitsa khungu laling'ono, lopanda madzi, komanso lathanzi ( ¹ ) ( ² ).

Kaloti amadzaza ndi michere yothandizira khungu, monga beta-carotene, yomwe imakhala ngati antioxidants m'thupi lanu. Ma phytonutrients monga beta-carotene amatha kuteteza ku kuwonongeka kwa okosijeni kuchokera ku kuwala kwa UV, kuipitsa, kapena kusadya bwino. ³ ) ( ⁴ ).

# 2. Ndi anti-inflammatory

Zakudya za ketogenic zimadziwika chifukwa cha zotsutsana ndi zotupa, makamaka pankhani ya kutupa muubongo ( ⁵ ).

Izi zili choncho makamaka chifukwa zakudya zopatsa mphamvu zama carbohydrate ambiri zimabweretsa kuyankha kwa kutupa chifukwa cha shuga wambiri wam'magazi komanso kuchuluka kwa insulin. Zakudya za ketogenic zathanzi ndizakudya zokhala ndi mafuta ambiri, zopatsa mphamvu zochepa, koma zimaphatikiza zakudya zambiri zatsopano, zopatsa thanzi.

Selari, anyezi, ndi kaloti amapereka phytonutrients yofunikira yomwe imatha kuchepetsa kutupa, koma msuzi wa mafupa ndi kokonati kirimu zimathandizanso.

Msuzi wa mafupa ali ndi amino acid glycine, glutamine, ndi proline, omwe angathandize kuchepetsa kutupa ndi kuchiritsa matumbo omwe amamva bwino. ⁶ ) ( ⁷ ).

Mafuta a kokonati ali ndi mavitamini C ndi E, omwe ali ndi antioxidants amphamvu omwe angathandize kulimbana ndi kutupa. Ndipo ma MCT (medium chain triglyceride) acids ochokera ku kokonati amalumikizidwa ndi kutayika kwa mafuta komanso kuchepa kwa chiwopsezo cha matenda amtima, omwe amalumikizidwa ndi kutupa kwakukulu. ⁸] [ ⁹ ).

Batala wodyetsedwa ndi udzu uli ndi butyric acid, yomwe imatha kuchepetsa kutupa pochepetsa mamolekyu a protein otupa. Oral butyric acid yawonetsedwa kuti imathandizira zizindikiro za Crohn's disease ndi colitis. ¹⁰ ).

# 3. Imathandiza kukhala ndi matumbo athanzi

Selari imadzaza ndi michere yamphamvu yomwe imathandizira thanzi la m'mimba, kuphatikiza ma antioxidants, fiber, ndi madzi. Zotulutsa za udzu winawake zimaphunziridwa chifukwa cha mankhwala omwe angakhale nawo, kuyambira kutsitsa shuga wamagazi ndi serum lipids kuti apereke zabwino zotsutsana ndi kutupa ndi antibacterial ( ¹¹ ) ( ¹² ).

Ma MCT omwe ali mumafuta a kokonati ali ndi antifungal ndi antimicrobial zotsatira, zomwe zingathandize kuchepetsa kuchulukira kwa mabakiteriya osapindulitsa monga candida albicans y Clostridium difficile ( ¹³ ) ( ¹⁴ ).

Zakudya zomwe zili mumtsuko wa mafupa zimadziwikanso bwino chifukwa chochiritsa m'matumbo. Gelatin, yomwe ili ndi msuzi wa mafupa opangidwa bwino, imatha kuthandizira ndi kuteteza matumbo anu pogwirizanitsa mabakiteriya a m'matumbo ndi kulimbikitsa matumbo anu. ¹⁵ ).

Idyani msuzi wambiri wa mafupa, masamba, ndi mafuta athanzi kuti mukhale ndi matumbo amphamvu komanso zotsutsana ndi zotupa zomwe zingakupangitseni inu ndi thupi lanu kukhala olimba.

Msuzi wochepa wa carb uwu ndiwowonjezera bwino pazakudya zanu za ketogenic. Gwiritsani ntchito ngati mbale yayikulu kapena ngati mbali yazakudya zamasamba.

Zina masamba kuwonjezera

Msuzi ngati uwu ndi wosavuta kwambiri kusintha. Ndi masamba ati omwe mumakonda? Onjezani (malinga ngati ali masamba a ketogenic) ndikuwonjezera kukoma.

Kumbukirani kuti masamba ochulukirapo omwe mumawonjezera, pamakhala ma carbs ambiri. Itha kukhalabe yochezeka ndi keto, musadandaule. Muyenera kungoganizira kuchuluka kwa ma carbohydrate.

Nazi zina zopangira zomera zomwe mungayambe nazo:

• Kolifulawa: Dulani mu tiziduswa tating'ono kwambiri kuti zisakanizike bwino.
• Peyala: Onjezani supuni imodzi yokha kuti mupange supu ya nkhuku ya keto ngakhale creamier.
• Zukini: Zamasamba zimaphika mwachangu, choncho onjezerani komaliza.
• Tsabola: Dulani tsabola kuti aziphika mwachangu.

Njira zina zopangira supu ya nkhuku ya keto

Chinsinsichi chikuwonetsani momwe mungapangire supu ya nkhuku kukhitchini. Koma zingathekenso m’njira zina.

• Mu wophika pang'onopang'ono: Sakanizani zosakaniza zonse mu cooker wocheperako. Ikani pamoto wochepa ndikuphika kwa maola 6-8 kapena kutentha kwakukulu kwa maola 4-6.
• Mu uvuni: Ikani zonse zosakaniza mumphika ndikuphimba. Kuphika pa 175ºF / 350ºC kwa pafupifupi ola limodzi, kapena mpaka masamba ali ofewa.
• Mu mphika wapomwepo: Momwe mumagwiritsira ntchito Instant Pot zimadalira ngati nkhuku yanu yaphikidwa kale kapena ayi. Ngati mukugwiritsa ntchito nkhuku yophikidwa kale, ingowonjezerani zonse zomwe zili mumphika. Tetezani chivindikiro ndikuphika pamanja kwa mphindi zisanu. Ngati ndiwo zamasamba sizinali zofewa mokwanira, phikani kwa mphindi zisanu.

Njira zazifupi kuti musunge nthawi

Mbali ya Chinsinsi ichi yomwe imatenga nthawi yayitali ndikudula zonse zosakaniza. Zonse zikalowa mumphika, zimangotenga mphindi 20 kuti ziphike.

Kuti muteteze nthawi yokonzekera, dulani masamba onse musanayambe. Mukhoza kusunga masamba muzitsulo zosindikizidwa mu furiji kwa sabata.

Njira ina yachidule ndiyo kuphika ndi kung'amba nkhuku nthawi isanakwane. Bweretsani mabere a nkhuku kwa chithupsa, kenaka muwadule ndi mphanda. Sungani nkhuku yodulidwa mufiriji mpaka mutakonzeka kupanga supu.

Mabere a nkhuku kapena ntchafu za nkhuku

Mukhoza kugwiritsa ntchito chifuwa cha nkhuku kapena ntchafu za nkhuku mu njira iyi. Onse adzalawa modabwitsa, koma taganizirani kapangidwe kake. Mabere a nkhuku amaphulika mosavuta komanso amakhala ndi mafuta ochepa. Iwo ndi abwino kwa supu pachifukwa ichi.

Msuzi wa nkhuku wosavuta komanso wotsekemera wa keto

Chinsinsi ichi cha Creamy Low Carb Keto Chicken Soup chikhutiritsa zokhumba zanu zonse zachakudya chokoma cha nyengo yozizira. Komanso, zimatenga zosakwana mphindi 30 kukonzekera.

• Nthawi yonse: 25 minutos.
• Magwiridwe: 6 makapu.

Zosakaniza

• 4 makapu nkhuku msuzi kapena fupa msuzi.
• 4 organic rotisserie nkhuku kapena mabere a nkhuku (opanda mafupa, ophika ndi ophwanyika).
• 1/2 supuni ya tiyi ya tsabola wakuda.
• Supuni 1 mchere.
• 1/4 supuni ya tiyi ya xanthan chingamu.
• Supuni 3 zothiridwa ndi batala.
• 2 kaloti (odulidwa).
• 1 chikho cha celery (chodulidwa).
• 1 anyezi wodulidwa).
• 2 makapu heavy kukwapula kirimu kapena kokonati kirimu.

Malangizo

1. Sungunulani batala mu poto lalikulu pa sing'anga kutentha.
2. Onjezerani kaloti, celery, anyezi, mchere, ndi tsabola. Sauté kwa mphindi 5-6 mpaka masamba atakhala ofewa pang'ono.
3. Onjezerani nkhuku yodulidwa, kenaka tsanulirani mu msuzi wa nkhuku kapena katundu ndi zonona.
4. Kuphika kwa mphindi 12-15 pa sing'anga-kutsika kutentha.
5. Kuwaza mu xanthan chingamu pamene akuyambitsa mosalekeza. Wiritsani msuzi kwa mphindi 5-6.
6. Onjezerani xanthan chingamu kuti mufanane ngati mukufuna. Kutumikira ndi kusangalala.

Zakudya zabwino

• Kukula kwagawo: 1 chikho.
• Manambala: 433.
• Mafuta: Magalamu 35
• Zopopera: Magalamu 8
• CHIKWANGWANI: Magalamu 2
• Mapuloteni: Magalamu 20

Palabras malo: kirimu wowawasa wa keto supu.