Instant Pot Keto Ng'ombe Msuzi Chinsinsi

Si chinsinsi kuti supu yabwino yotentha imakhala yokhutiritsa kwambiri m'miyezi yozizira komanso yozizira. Ndipo mbale ya keto ng'ombe ya ng'ombe ikukuwira mu cooker pang'onopang'ono (chiphikidwechi chimafuna Instant Pot), mumatenthedwa mkatimo ngakhale kunja kukuzizira bwanji.

Chinsinsi ichi cha keto ng'ombe sichimangotenthetsa ndi zosakaniza zathanzi, chimakhala chokoma komanso chidzakhutitsa banja lonse.

Ndi kukonzekera kosavuta komanso mwayi wogwiritsa ntchito chophikira chopondera kapena chophika pang'onopang'ono, simudzasowa kukhala kukhitchini tsiku lonse kuti mubweretse keto Chinsinsi patebulo. M'malo mwake, mukhoza kuyiyika ndikuyiwala, kupanga nthawi yophika chidutswa cha keke.

Popeza gulu limodzi limapanga ma servings asanu kapena asanu ndi limodzi, mphodza iyi ya keto idzagwira ntchito bwino paphwando lanu lotsatira la chakudya chamadzulo, kapena mutha kukhala ndi sabata la mphodza zokoma nokha.

Kutumikira nokha kapena pa kama wa yosenda kolifulawa. Mukhozanso kudula ndi kuwotcha muzu wa udzu winawake mmalo mwa mbatata yotsika ya carb. Pamwamba ndi mafuta owonjezera athanzi ngati avocado kapena Parmesan tchizi, ndipo mwapeza luso la keto. Chilichonse chomwe mungasankhe, simudzakhumudwitsidwa.

Zosakaniza zazikulu mu Chinsinsi cha ng'ombe ya keto ndi izi:

• Msuzi wa ng'ombe.
• Batala wodyetsedwa ndi udzu.
• Selari.
• Anyezi.
• Ajo.
• Msuzi wa mafupa.

Chimene simungapeze mu njira iyi ndi chimanga cha chimanga, wowuma wa mbatata, kapena china chilichonse chokhuthala chomwe mumachipeza muzitsulo zambiri zogula sitolo.

Phindu la thanzi la mphodza ya ng'ombe yotsika kwambiri ya carb

Zosakaniza za keto ng'ombe yamphongoyi sizimangopanga chakudya chokoma cha keto, komanso zimapereka ubwino wambiri wathanzi. Nawa maubwino ena owonjezera mphodza yotsika kwambiri pazakudya zanu za ketogenic.

Imawonjezera thanzi la chitetezo chamthupi

Palibe choipa kuposa kuzizira ndi ululu umene mumamva chifukwa cha chimfine. Ndipo palibe chomwe chimatonthoza kuposa mbale ya supu yotentha. Nkhani yabwino ndiyakuti mukalumidwa ndi mphodza zokoma za ketozi, mudzadzaza thupi lanu ndikulimbitsa chitetezo chanu chamthupi.

Kuwonjezera pa kulira, anyezi ali ndi thanzi labwino. Zili ndi zinthu zambiri zothandiza, kuphatikizapo michere yofunika kwambiri monga vitamini C ndi zinc. Zakudya zonse ziwiri zimagwira ntchito yofunika kwambiri pakulimbitsa chitetezo cha mthupi ( ¹ ) ( ² ).

Garlic ndi masamba ena othandiza omwe ali ndi antiviral, antifungal, ndi antibacterial properties. Fungo lopweteka la adyo limapangidwa pamene mankhwala awiri a adyo aphatikizana kupanga mankhwala atsopano otchedwa allicin.

Allicin, organosulfide, adaphunziridwa m'mayesero angapo a preclinical chifukwa cha antioxidant, anti-inflammatory, antimicrobial, anticancer, and cardioprotective. ³ ). Ndizosadabwitsa kuti pamashelefu a masitolo ogulitsa zakudya pali zambiri zowonjezera adyo.

Kuti muchotse allicin kuchokera ku adyo, phwanyani kapena kuwaza kwa mphindi zosachepera 10 musanayatse kutentha. Kuchuluka kwa allicin kumeneku kumathandizira kuthana ndi zizindikiro za chimfine kapena chimfine ndikusunga chitetezo chanu chamthupi kugwira ntchito bwino.

Kuchepetsa mitsempha

Vitamini K2 imateteza kashiamu kusungirako ndikusunga calcium m'mafupa. Ngati thupi lanu silipeza vitamini K2 wokwanira, silidziwa chochita ndi kashiamu yomwe mumadya kapena komwe mungaisunge m'thupi lanu. Kusakwanira kwa K2 kungayambitse calcium kulowa m'mitsempha m'malo mwa mafupa, ndipo izi sizothandiza pa thanzi la mtima. ⁴ ) ( ⁵ ).

Ng'ombe yodyetsedwa ndi udzu imadzaza ndi vitamini K2. Ndipo popeza njira iyi ya keto ng'ombe ya ng'ombe imafuna mlingo wathanzi wa nyama yowonda, yodyetsedwa ndi udzu, ingathandize kuti mitsempha yanu ikhale yoyera.

Osadandaula za kupeza mapuloteni ochulukirapo ndi mphodza iyi. Lingaliro loti mapuloteni amatha kukutulutsani mu ketosis ndi a nthano zasayansi.

N’zoona kuti ngati mulibe chakudya, thupi lanu limasintha mapuloteni kukhala mphamvu kudzera m’njira yotchedwa gluconeogenesis. Izi zimachitika molumikizana ndi ketogenic njira yosinthira mafuta kukhala ma ketoni. Komabe, iyi ndi ntchito yabwinobwino ya thupi yomwe singakutulutseni mu ketosis.

Gluconeogenesis kwenikweni imatenga gawo lalikulu muzakudya za ketogenic. Ndiko kupangidwa kwa shuga kuchokera ku china chilichonse kupatula chakudya. Pankhani ya mphodza iyi, ndi mapuloteni. Ngakhale mutakhala ndi zakudya zochepa zama carb, mumafunika glucose kuti mukhale ndi moyo. Glucose wochuluka ndi vuto, inde. Koma glucose wochepa kwambiri ndi vuto.

Butter wochokera ku ng'ombe zodyetsedwa udzu ulinso ndi vitamini K2. M'malo mwake, ikhoza kukhala imodzi mwazinthu zabwino kwambiri pazakudya zanu. Ichi ndichifukwa chake kusankha zakudya zodyetsedwa ndi udzu m'malo mwa tirigu ndikofunikira kwambiri. Ng'ombe yodyetsedwa ndi tirigu ilibe phindu la thanzi lomwe zakudya zodyetsedwa ndi udzu zimapereka.

Kafukufuku wasonyeza kuti kudya zakudya zokhala ndi vitamini K2 zomwe zili ndi vitamini KXNUMX zimathandizira kuchepetsa chiopsezo cha plaque build-up (atherosclerosis) ndi matenda a mtima. ⁶ ).

Kuchepetsa kutupa

Zosakaniza mu mphodza yotsika ya carb zonsezi ndi zopanda gluteni, zopanda tirigu, ndi paleo. Kudya motere ndi sitepe yoyamba yochepetsera kutupa m'thupi lanu. Msuzi wa mafupa a ng'ombe lili ndi mlingo wathanzi wa mchere ndi zakudya, monga magnesium ndi calcium ( ⁷ ).

Magnesium imagwira ntchito yofunika kwambiri poletsa kutupa kwapang'onopang'ono komwe kumalumikizidwa ndi matenda osatha, monga matenda amtima, matenda oopsa, komanso matenda a shuga. ⁸ ).

Calcium, makamaka calcium citrate, yawerengedwanso ngati anti-inflammatory. Kafukufuku wina adawonetsa kuti calcium citrate sikuti imangolepheretsa ntchito ya ma cytokines otupa, komanso imawonjezera ntchito ya antioxidant pama cell ( ⁹ ).

Selari ndiye chowonjezera chabwino pazakudya zilizonse za ketogenic. Imakhutitsa, kuthira madzi, komanso yodzaza ndi thanzi - makamaka, imachepetsa kutupa. Amathandizira kulimbana ndi kupsinjika kwa okosijeni komanso ma free radicals okhala ndi antioxidants ndi ma polysaccharides omwe amakhala ngati anti-inflammatories ( ¹⁰ ).

Selari ilinso ndi flavonoids monga quercetin. Kafukufuku wambiri wasonyeza kuti quercetin ili ndi anti-inflammatory properties, makamaka kuthandiza odwala osteoarthritis ndi mavuto ena okhudzana ndi mafupa ( ¹¹ ).

Instant mphika vs Mphika wophika pang'onopang'ono

Ngati mulibe Instant Pot, musachite mantha. Mukhozanso kuphika mbale iyi mumphika wochepa. Ingowonjezerani zosakaniza zonse ku wophika pang'onopang'ono, ndikuyambitsa mpaka mutaphatikizana bwino. Zonse zikasakanizidwa, simmer kwa maola 8.

Instant Pot Keto Ng'ombe Msuzi

Chinsinsi cha keto ng'ombe ya ng'ombe iyi ndi yabwino kwa usiku wozizira kunyumba kapena mukamalakalaka chakudya chotonthoza chomwe sichingawononge zakudya zanu za keto.

• Nthawi yonse: 50 minutos.
• Magwiridwe: 5-6 makapu.

Zosakaniza

• 500 g / 1 pounds nyama yoweta kapena nyama yowotcha (kudula zidutswa 5 cm / 2-inch).
• Supuni 1 ya batala wothiridwa udzu (m'malo mwa mafuta a azitona m'malo mwa mphodza wopanda mkaka).
• Supuni 4 za phwetekere phala.
• 1 chikho cha kaloti mwana.
• 4 mapesi a udzu winawake (odulidwa).
• 1 anyezi wamkulu (odulidwa).
• 4 adyo cloves (minced)
• 500 g / 1 mapaundi radishes (kudula pakati).
• 6 makapu a ng'ombe msuzi (fupa msuzi ndi bwino).
• 2 supuni ya tiyi ya mchere.
• 1/2 supuni ya tiyi ya tsabola wakuda.
• Tsamba limodzi.
• 1/4 supuni ya tiyi ya xanthan chingamu.
• Zamasamba zomwe mungasankhe: kolifulawa, muzu wokazinga wa udzu winawake, kohlrabi, kapena turnips.
• Zopangira zopangira: mapeyala odulidwa, tchizi ta Parmesan grated.

Malangizo

1. Dinani "saute" ndi "+10 minutes" pa Instant Pot yanu.
2. Onjezani batala wosungunuka ndikuwonjezera nyama kuti iphike ndi bulauni kwa mphindi 3-4. Ndibwino kuti muzipaka nyama m'magulu ang'onoang'ono kuti mukhale ndi mtundu wabwino kwambiri. Onjezani masamba omwe amawotchedwa kale ndi magulu a nyama. Onjezerani phala la tomato.
3. Onjezerani msuzi, mchere, tsabola, ndi xanthan chingamu mumphika. Sakanizani bwino kuphatikiza zosakaniza.
4. Zimitsani Instant Pot, kenako dinani "mphotho" ndi "+40 minutes."
5. Chowerengeracho chikazimitsa, masulani nthunziyo pamanja. Kuwaza ndi kusonkhezera pang'ono kwambiri xanthan chingamu kuti kugwirizana komwe mukufuna.
6. Kokongoletsa ndi parsley watsopano kuti mutumikire ngati mukufuna.

Zakudya zabwino

• Kukula kwagawo: 1 chikho.
• Manambala: 275.
• Mafuta: Magalamu 16
• Zakudya zomanga thupi: 9 g (chakudya chonse: 6 g).
• CHIKWANGWANI: Magalamu 3
• Mapuloteni: Magalamu 24

Palabras malo: keto msuzi wa ng'ombe.