Kupumula Msuzi wa Nkhuku ya Keto Mumphika Wapompopompo

Palibe chabwino kuposa supu yotentha pa tsiku lozizira. Msuzi wa nkhuku wa keto uwu si wabwino kwa moyo, komanso ndi wabwino kudzaza thupi lanu lonse. Mukawona ubwino wa supu yokomayi, mudzakhala mukupanga magulu akuluakulu kuti mubwereze nthawi yonse yachisanu.

Zomwe zili mu Chinsinsi cha supu ya nkhuku ya keto ndi izi:

• Pollo.
• Butter.
• Ajo.
• Msuzi wa mafupa.
• Radishes.
• Kale.

Ubwino wa supu iyi ya nkhuku ya ketogenic

Kuphatikiza pa kukhala chakudya chotonthoza, supu iyi ya nkhuku ya keto imadzaza ndi thanzi labwino.

# 1. Kulimbana ndi kutupa

Zoona Zosangalatsa: Mukudziwa kuti fungo lamphamvu kwambiri lomwe limatuluka mukaphwanya adyo? Izi ndichifukwa cha allicin. Enzyme iyi ndi njira yodzitetezera yomwe adyo amatulutsa akaphwanyidwa. Ndi yamphamvu kwambiri moti imagwirizanitsidwa ndi kuchepetsa kutupa mkati mwa thupi komanso chiopsezo cha matenda osiyanasiyana, kuphatikizapo matenda a mtima ( ¹ ).

Kafukufuku wasonyeza kuti adyo samangochepetsa kutupa komanso amachepetsa LDL kapena "zoipa" cholesterol (kapena low-density lipoprotein) ndikuwongolera HDL (kapena high-density lipoprotein). Izi ndizabwino, makamaka kwa omwe ali ndi matenda a shuga a 2 ( ² ).

Msuzi wa mafupa Ndiwothandiza kwambiri chifukwa ndi wabwino pafupifupi chilichonse m'thupi lanu, kuphatikizapo matumbo.

Nthawi zambiri matumbo amatchulidwa kuti "ubongo wanu wachiwiri." Ngati ubongo wanu wachiwiri sungathe kulamulira, ndiye kuti thupi lanu lonse limakhala ( ³ ).

Mwa kudya zambiri fupa msuzi, mumapeza ma amino acid ofunikira, kolajeni ndi gelatin. Izi zitha kugwirira ntchito limodzi kuti zithandizire kusindikiza mipata iliyonse yamkati mwamatumbo anu (yomwe imadziwikanso kuti leaky gut syndrome).

Kuchiritsa matumbo anu kumatha kuthandizira kutupa komwe kumachitika mthupi lanu ( ⁴ ).

Batala wodyetsedwa ndi udzu ali ndi mafuta ochepa othandiza omwe amatchedwa butyric acid. Simungachipeze pa chizindikiro cha zakudya za batala wogulidwa m'sitolo, koma asidi wathanzi awa ndi wopindulitsa kwambiri pochepetsa kutupa, makamaka kwa odwala matenda a Crohn's disease. ⁵ ).

# 2. Zimathandiza kuchotsa poizoni m'thupi

Anthu ambiri amakonda kale, koma kodi izi ndi zachilendo? Chabwino inde. Kale kapena kale zimakwaniritsa zomwe mukuyembekezera ( ⁶ ).

Lili ndi ma glucosinolates omwe amathyoledwa kukhala metabolites panthawi ya chimbudzi. Thupi lanu limapanga kale ma metabolites mwachilengedwe kuti athandizire kukonza kagayidwe kanu. Koma imalimbikitsanso zochita za enzymatic, monga detoxification.

# 3. Imathandiza kukhala ndi thanzi la mtima

Ena amawoneka kuti amaiwala za njira yabwino yochepetsera carb ketogenic yomwe ndi radish. Komabe, nthawi yakwana yoti masamba awa awale.

Radishes ali ndi anthocyanins, omwe ndi flavonoids omwe amapezeka mu zipatso, monga blueberries. Kafukufuku wasonyeza kuti kudya zakudya zokhala ndi anthocyanins kungachepetse LDL (low-density lipoprotein) ndikuthandizira kuwongolera HDL (high-density lipoprotein) ⁷ ).

Izi zikachitika, zimatha kuchepetsa kutupa komanso chiopsezo cha matenda a cardiometabolic ( ⁸ ).

Mwinamwake munamvapo mphekesera yakuti mafuta ochuluka amayambitsa matenda a mtima. Lingaliro lalikululi linapangidwa zaka zapitazo ndi American Heart Association. Komabe, izi zidatsimikiziridwa kuti ndi zabodza ndipo tsopano zimadziwika kuti zikuphatikiza mafuta abwino odzaza monga nkhuku, muzakudya zanu ndi lingaliro labwino ( ⁹ ).

Kudya mafuta athanzi monga nkhuku kumathandiziranso kuchuluka kwa cholesterol. Potero, mutha kuchepetsa chiopsezo cha matenda amtima ( ¹⁰ ).

Ndani ankadziwa kuti kapu ya supu yodzaza iyi ikhoza kukhala ndi maubwino ambiri azaumoyo ndikukusungani mu ketosis nthawi imodzi?

Malangizo okonzekera

Ngati mukufuna masamba ambiri mu Msuzi wa Nkhuku wa Low Carb Keto, omasuka kuwonjezera kolifulawa. Ngati mumakonda supu ya nkhuku ndi "Zakudyazi"Mutha kupanga Zakudyazi za zukini ndikuziwonjezera komaliza, kuzimitsa motalika kokwanira kuti zichitike momwe mukufunira.

Kodi mukufuna supu yanu kuti ikhale yopanda mkaka? Ingotenthetsani ndi mafuta opanda mkaka monga mafuta a kokonati, mapeyala, kapena mafuta a azitona m'malo mwa batala. Chinsinsichi chilibenso gilateni.

Mudzakhala okondwa kudziwa kuti mbale yosavuta ya keto iyi ndi yoyenera kupangidwa ndi zotsalira zazakudya zina. Ingolowetsani chiwerengero chofanana cha chifuwa cha nkhuku chopanda mafupa kapena nkhuku ya rotisserie m'malo mwa ntchafu za nkhuku zomwe zalembedwa mu recipe. Mukhozanso kugwiritsa ntchito nkhuku iliyonse yotsala kapena msuzi wa nkhuku m'malo mwa fupa.

Chotsatira chachikulu chingakhale ma cookie a fluffy keto. Mutha kugwiritsa ntchito tchizi cha cheddar m'malo mwa mozzarella kotero kuti azilawa ngati zokometsera za tchizi za cheddar.

Ngati mumalota supu ya nkhuku yokoma, mukhoza kuyesa izi Easy Keto Cream Chicken Msuzi Chinsinsi.

Kusiyana kwa kuphika

Pali njira zambiri zophikira masiku ano, kotero ndikwabwino pamene maphikidwe amapereka kusiyanasiyana kwa zida zakukhitchini zomwe muli nazo kukhitchini yanu. Dziwani kuti, Msuzi wa Nkhuku wa Keto uwu ndi wosinthasintha kwambiri.

M'khitchini yabwino

Ngakhale maphikidwewa amapangidwa mu Instant Pot, mutha kuphika kukhitchini mosavuta ndikungosintha kosavuta:

1. Mu uvuni wa Dutch kapena poto lalikulu, sungunulani batala pa kutentha kwapakati. Mopepuka nyengo minced nkhuku ntchafu ndi mchere ndi tsabola, ndiye kuwonjezera iwo ku mphika. Kuphika mpaka golide bulauni pafupi mphindi 3-5.
2. Onjezerani zotsalira, kupatula kale, ku mphika ndikubweretsa kwa chithupsa. Phimbani ndi chivindikiro. Kuchepetsa kutentha ndi simmer kwa mphindi 20 mpaka 30 kapena mpaka masamba ali ofewa.
3. Zamasamba zikatha, phwanya nkhuku ndikuwonjezera kale ku supu. Ngati mumakonda kakale yanu yofewa, mutha kuyikanso chivindikiro ndikuphika kwa mphindi zingapo mpaka kale itaphikidwa momwe mukufunira.

Mu wophika pang'onopang'ono

Chophika chocheperako ndichosavuta kusinthanso:

1. Phatikizani zosakaniza zonse kupatula kale mu cooker pang'onopang'ono ndi simmer kwa maola 4 kapena pa kutentha kwakukulu kwa 2 hours.
2. Zamasamba zikaphikidwa monga momwe mukufunira, phwanya nkhuku, onjezerani kale, ndipo yakonzeka kudya. Ngati mukufuna kale kuti likhale lofewa pang'ono, mutha kuyikanso chivindikiro ndikuphika kutentha kwakukulu kwa mphindi 20-25 mpaka mutachita momwe mukufunira.

Instant Pot Relaxing Keto Chicken Soup

Khalani ndi mbale ya supu iyi ya nkhuku ya keto usiku uliwonse wa sabata ndikudyetsa thupi lanu, mkati ndi kunja. Chakudya chotonthoza ichi ndi chabwino kwa aliyense pazakudya za ketogenic ndipo zitha kupangidwa pasadakhale kuti zigwirizane ndi zomwe mumadya.

• Nthawi yonse: 30 minutos.
• Magwiridwe: 4-5 makapu.

Zosakaniza

• 1 ½ mapaundi a nkhuku ntchafu, minced.
• 3/4 supuni ya tiyi ya mchere.
• 1/2 supuni ya tiyi ya tsabola.
• Supuni 1 batala.
• 6 finely akanadulidwa adyo.
• 4 makapu nkhuku fupa msuzi.
• 1 chikho cha kaloti mwana.
• 2 makapu radishes (kudula pakati).
• 2 makapu kale
• Tsamba limodzi.
• 1 anyezi wapakati (wochepa kwambiri).

Malangizo

1. Yatsani Instant Pot ndikukhazikitsa SAUTE ntchito +10 mphindi ndikusungunula batala. Pang'ono pang'ono ntchafu za nkhuku zowonongeka ndi 1/4 supuni ya supuni ya mchere ndi tsabola wa tsabola. Onjezerani nkhuku ku Instant Pot ndi bulauni kwa mphindi 3-5.
2. Onjezerani zotsala zonse, kupatula kale, ku mphika. Zimitsani Instant Pot. Yatsaninso ndikukhazikitsa ntchito ya STEW +25 mphindi. Valani chivindikiro ndikutseka valavu.
3. Chowerengera chikalira, masulani kukakamiza pamanja. Dulani nkhuku, kuponyera kale mu supu, ndikusintha mchere ndi tsabola kuti mulawe.

Zakudya zabwino

• Kukula kwagawo: 1 chikho.
• Manambala: 267.
• Mafuta: Magalamu 17
• Zopopera: Magalamu 12
• CHIKWANGWANI: Magalamu 3
• Mapuloteni: Magalamu 17

Palabras malo: Instant Pot Keto Msuzi wa Nkhuku Chinsinsi.