Mukayamba kutopa ndi kudya mazira omwewo ndi nyama yankhumba chakudya cham'mawa pazakudya zanu za ketogenic, izi Keto Avocado Smoked Salmon Toast ziyenera kukhala chinthu choyamba chomwe mumayesa musanaponye chopukutira. Mosiyana ndi matembenuzidwe omwe mumawawona mukamayang'ana pazama TV, iyi ndiyotsika net carbswolemera mu mafuta athanzi ndi zina zambiri zapadera. Izi zidzasintha momwe mumadyera chakudya cham'mawa tsiku lililonse.
Ndipo mothandizidwa pang'ono ndi pang'ono kukonzekera chakudya ndi kuphika bar yanu mkate wa keto Kumayambiriro kwa mlungu, chakudya cham’mawa chokoma chimenechi chingakonzedwe m’mphindi zochepa m’maŵa uliwonse. Izi zidzakuthandizani kukhalabe panjira ndikukulepheretsani kupatuka pa dongosolo. Ndi bwino kudya paulendo, ndi mafuta ochuluka opatsa thanzi thupi lanu, zimakhala ndi fiber zambiri kuti muchepetse kugaya, komanso zimadzaza ndi mapuloteni oyenerera kuti mupitirize.
Zosakaniza zazikulu mu recipe iyi ndi izi:
Mazira Ndiwo chisankho chodziwikiratu cha mapuloteni am'mawa, koma amatha kukhala otopetsa kwambiri mwachangu. M'malo mwa mazira owiritsa kwambiri, mazira opalasa, kapena mazira adzuwa, sakanizani zinthu ndi nsomba za salimoni zosuta m'mawa. Ndizosavuta kuzipeza pamsika uliwonse, zosunthika, komanso gwero labwino la protein yachangu komanso yosavuta. Mudzapindulanso ndi zakudya zina zomwe zimapereka.
Ubwino wa salimoni wosuta:
- Olemera mu mafuta abwino.
- Gwero labwino la protein.
- Electrolytes ndi mchere.
# 1: omega 3 mafuta acids
Monga salimoni yatsopano, nsomba yosuta imakhala ndi omega-3 fatty acids yemweyo wathanzi DHA ndi EPA. Mafuta amtunduwu amachepetsa mwayi wokhala ndi matenda a mtima ndi sitiroko, kukulitsa mphamvu ya ubongo wanu, kuchepetsa kutupa, komanso kumachepetsa chiopsezo cha khansa.
#2: zomanga thupi
Pang'ono amapita kutali ndi nsomba. Sikuti ali ndi mafuta ambiri athanzi, koma 85g / 3oz yaying'ono yotumikira imaperekanso magalamu 15 a mapuloteni abwino. Mapuloteni ndi ofunikira kuti mukhale ndi thanzi labwino komanso mwala wapangodya wa thupi lanu. Mapuloteni amagwiritsidwa ntchito ndi thupi lanu pomanga ndi kukonza minofu, amagwiritsidwa ntchito kupanga mahomoni, ndipo amafunikira kupanga minofu, mafupa, cartilage, ndi khungu.
#3: sodium
Chimodzi mwazinthu zofunika kwambiri kukumbukira pazakudya za ketogenic ndi kupeza ma electrolyte okwanira. Anthu ambiri amaphunzitsidwa kuti sodium ndi yoyipa, koma ndi mchere wofunikira kuti thupi lanu lizigwira ntchito bwino. Kusalinganika kwa electrolyte ndilo vuto lofala kwambiri pakati pa omwe akupita ku zakudya za ketogenic. Nsomba yosuta imakhala ndi sodium yambiri, kotero imatha kuthandizira kubwezeretsa ndi kulinganiza ma electrolyte, omwe mudzapewa zizindikiro za keto flu.
Palibenso nsanje ndi zolengedwa zonse zokongola za avocado pa TV. Chinsinsichi sichokongola kokha, koma chodzaza ndi zakudya zambiri zodabwitsa. Simungaganize kuti chakudya cham'mawa ndi chotopetsa mukakhala ndi Chotupitsa cha Keto Avocado Chosuta Salmon pazakudya zanu za sabata.
Peyala Yotsitsimula Ya Keto Yosuta Chofufumitsa Cha Salmon
- Nthawi yonse: 5 minutos.
- Magwiridwe: 2 magawo.
Zosakaniza
- Supuni 1 yothiridwa ndi udzu.
- 2 magawo apakati a mkate wa amondi.
- 60g / 2oz kusuta nsomba.
- 1/2 chikho cha avocado.
- 1 nkhaka yaying'ono (kudula magawo woonda kapena mizere yopyapyala).
- Supuni 1 ya tsabola wofiira wofiira.
- 1 uzitsine mchere.
- Tsabola 1 ya tsabola
- 1/4 supuni ya tiyi yatsopano katsabola.
- 1/2 supuni ya tiyi ya capers (odulidwa).
- Supuni 1 ya anyezi wofiira, thinly sliced.
Malangizo
- Mowolowa manja kufalitsa magawo awiri a amondi ufa mkate ndi toast mpaka golide bulauni.
- Chotsani avocado pa chidutswa chilichonse cha mkate ndikuchiphwanya ndi mphanda. Kuwaza ndi mchere ndi tsabola. Onjezani nkhaka ndi magawo a salimoni osuta. Onjezerani tsabola wofiira wofiira ndi mchere wambiri / tsabola. Kokongoletsa ndi capers, katsabola watsopano, ndi anyezi wofiira.
Zakudya zabwino
- Kukula kwagawo: 2 magawo.
- Manambala: 418.
- Mafuta: Magalamu 33
- Zopopera: Magalamu 6
- Mapuloteni: Magalamu 22