Keto Chili Lime Tuna Salad Chinsinsi

Saladi ya tuna ndi kale chakudya cha keto chokhala ndi zosakaniza zake zosavuta za tuna wam'chitini ndi mayonesi, nthawi iliyonse ketogenic mayonesi, Zomveka. Koma saladiyo imatha kukhala yotopetsa pakapita nthawi ngati simusintha pang'ono. Chinsinsichi chimatenga saladi ya keto tuna kupita ku mlingo wina ndi zosakaniza zokoma kuphatikizapo zokometsera monga laimu ndi chili, mpiru wa Dijon, ndi udzu winawake wambiri.

Simuyeneranso kukhazikika mayonesi omwewo ndi tuna zam'chitini popanda zina zowonjezera kuti zikhale zosangalatsa. Chinsinsichi chimabweretsa zokometsera zokometsera zokometsera zanu za keto chakudya.

Njira Zina za Saladi ya Keto Tuna

Thirani supuni ya saladi ya tuna pa saladi wobiriwira wovekedwa ndi viniga ndi mafuta a azitona kuti mudye chakudya chamasana chokoma chochepa cha carb. Kapena musinthe kukhala letesi ndi ma rolls a tuna. Pangani ma dips, pogwiritsa ntchito pickle magawo kuviika ndi kudya. Ikani theka la avocado ndi chidole chowolowa manja cha saladi kuti mupange bomba labwino kwambiri lamafuta a keto. Kuti mupeze chotupitsa kapena chamasana, lembani tsabola wa belu theka ndi saladi ya keto tuna ndikusangalala nayo ngati sangweji yotseguka.

Kupatula pazakudya zake zopatsa thanzi komanso kukoma kwake kwakukulu, chomwe chili chabwino pazakudyachi ndi kusinthasintha kwake. Ngati simukukonda nsomba ya tuna koma mukufuna kudziwa za kukoma kwake mu njira iyi, mutha kuyesabe.

Yesani ndi mazira owiritsa kwambiri kuti mukhale ndi saladi yokoma ya dzira. Kapena m'malo mwake, sinthanani chitini chanu cha tuna ndi chitini cha salimoni wakuthengo. Kapena onjezerani nkhuku: Gulani nkhuku ya rotisserie m'sitolo, ndipo sangalalani ndi nyama yakuda (ntchafu ndi ntchafu) ndi zamasamba chakudya chamasana kapena chakudya chamadzulo ndikugwiritsa ntchito mabere otsala kuti muwonjezere kupanga saladi yokoma ya keto laimu. Mwayi ndi pafupifupi zopanda malire.

Zosakaniza za saladi ya keto tuna

• M'zitini woyera tuna.
• Mayonesi (umboni Chinsinsi ichi cha keto mayonesi).
• Selari.
• Chili zokometsera.
• Lima.

Tuna ndi nsomba yosinthasintha modabwitsa. Nyamayi ndi yanthete ikaphikidwa kapenanso ikadyedwa yaiwisi ya sushi, koma imakhala yolimba moti imasunga mpangidwe wake ikasungidwa m’chitini. Nsomba zam'chitini ndizosavuta kuzigwiritsa ntchito, ndipo zimapatsa mapuloteni abwino muzakudya zosiyanasiyana, ngakhale kupitilira izi zokoma za saladi ya keto tuna.

Anthu a ku Sicilia ndi akumwera kwa Italy amasangalala ndi nsomba ya tuna yodzaza mafuta a azitona pamwamba pa sauces wofiira m'zakudya zambiri za pasitala. Sinthani pasta zowole o Zakudya za konjac, ndipo mutha kusangalala ndi phwando la keto la ku Italy.

Msuzi wa tuna casserole ndi mbale yotchuka kwambiri komanso yotonthoza. Dumphani zinyenyeswazi za mkate kapena m'malo mwa ufa wa amondi, ndipo gwiritsani ntchito kirimu cha keto cha supu ya bowa kuti musinthe izi kukhala chakudya cha keto.

3 Ubwino Wathanzi Lakudya Tuna

Pali maubwino angapo azaumoyo omwe mungapeze kuchokera ku tuna. Chifukwa chimodzi, tuna ili ndi omega-3 fatty acids, yomwe ndi yabwino kwambiri pa thanzi la mtima. Zimathandizanso kupewa kutupa ndikuwonjezera kupanga leptin mwa anthu onenepa kwambiri, mahomoni omwe thupi lanu limatulutsa kuwonetsa kuti mumakhutira ndi chakudya chanu ( ¹ ) ( ² ) ( ³ ) ( ⁴ ).

Tunanso ili ndi ma micronutrients omwe amathandizira kulimbikitsa chitetezo chamthupi ( ⁵ ). Ndi chakudya chochepa cha calorie chomwe chingakuthandizeni pakuchepetsa thupi lanu. Saladi ya tuna iyi, yodyedwa pamodzi ndi keto mayonesi mu Chinsinsi chokoma chotsika cha carb ichi, ikulitsa mafuta athanzi anu. ndondomeko ya tsiku ndi tsiku ya ketogenic chakudya. Mutha kusangalala ndi mbale yokomayi popanda mantha kuti idzakutulutsani mu ketosis.

# 1: Imathandizira thanzi la mtima

Chimodzi mwazabwino zomwe tuna amapereka ndikuthandizira ku thanzi labwino la mtima. Omega-3 fatty acids ndi athanzi kwambiri ku mtima wanu. Mayesero azachipatala awonetsa ubale pakati pa kudya kwa omega-3 wokwanira komanso kuchepa kwa mtima wosakhazikika, triglyceride, kuthamanga kwa magazi, ndi kuphatikizika kwa mapulateleti. ⁶ ). Kuphatikizika kwa ma platelet kumatha kuyambitsa kutsekeka kwa mitsempha yamagazi yomwe ingayambitse matenda a mtima kapena sitiroko.

Nsomba zam'chitini zimakhala ndi omega-3 pafupifupi 200mg mpaka 800mg, kutengera mtundu wa tuna ( ⁷ ). Albacore tuna ndi bluefin tuna ali ndi omega-3 apamwamba kwambiri, kutsatiridwa ndi skipjack ndi yellowfin ( ⁸ ). Kuonjezera tuna pazakudya zanu ndi njira yabwino yowonjezerera kudya kwanu konse kwa omega-3 fatty acids ndikuwongolera thanzi lanu lamtima.

#2: Ndi gwero la mchere wopindulitsa

Tuna ndi gwero labwino la phosphorous, potaziyamu, ndi selenium, zomwe zonse ndi mchere wamphamvu wa antioxidant ( ⁹ ). Mankhwalawa amathandizira kuchepetsa kupsinjika kwa okosijeni komanso kuwonongeka kwaufulu kwa thupi lanu.

Phosphorous ndi gawo lofunikira pakupanga mafupa athanzi, mahomoni, ndi ma enzymes, ofunikira kuti akhale ndi thanzi labwino. Zimathandizanso kuti parathyroid ikhale yathanzi komanso kuti ma electrolyte azikhala bwino m'magazi ( ¹⁰ ).

Potaziyamu ndiyofunikira pakugwira ntchito kwa impso, kugwira ntchito kwa minofu yathanzi, kuchepetsa kuthamanga kwa magazi, komanso kusanja sodium m'magazi. Kuperewera kwa potaziyamu, komwe kumatchedwanso hypokalemia, kungayambitse kutopa, kufooka kwa minofu, kupweteka kwa minofu, ndi matumbo a m'mimba. Kutupa kwamatumbo kumatha kuyambitsa kutupa, kudzimbidwa, komanso kupweteka m'mimba ( ¹¹ ).

Selenium imathandizira kulimbikitsa chitetezo chamthupi, kuphatikiza kuteteza kuchuluka kwa ma virus mwa odwala omwe ali ndi kachilombo ka HIV. Zawonetsedwanso m'maphunziro omwe ali ndi anticancer properties, komanso kuthandizira kuonjezera chiwerengero cha umuna wathanzi komanso kulimbikitsa chithokomiro chathanzi ( ¹² ).

# 3: onjezerani kuchepa thupi

Ma omega-3 fatty acids omwe ali mu tuna angathandizenso kuchepetsa thupi lanu. Izi zili choncho chifukwa pali mgwirizano wokhazikika pakati pa omega-3s ndi kupanga timadzi ta leptin m'thupi la munthu. ¹³ ).

Leptin ndi mahomoni ofunikira pa metabolism yathanzi. Zimathandiza kuthetsa njala potumiza zizindikiro ku ubongo kuchokera m'mimba kuti mwakhuta ndikukhuta. Kukana kwa Leptin kwawonetsedwa kuti kumapangitsa kuti pakhale zovuta zowonda kwambiri mwa odwala onenepa kwambiri ( ¹⁴ ). Powonjezera kudya kwanu kwa omega-3, mutha kuthandizira kuchepetsa chiopsezo cha leptin kukana komanso kulemera kosafunikira.

Chenjezo: Musamadye kwambiri nsomba za tuna

Tuna ndi mapuloteni otetezeka kwambiri ngati muli pazakudya za ketogenic. Ndilo maziko abwino osiyanasiyana maphikidwe a keto. Koma si chinthu chimene muyenera kudya kwambiri.

Chifukwa cha mercury, sikuli bwino kudya nsomba tsiku lililonse. Mercury imapezeka mu tuna chifukwa imadziunjikira muzakudya zam'nyanja ( ¹⁵ ).

Mwanjira ina, sizizimiririka padongosolo pakapita nthawi. Mucikozyanyo, ikuti tusyoonto tusyoonto tusyoonto tulalya mercury, tuyoojana mercury munyama ooyo. Ngakhale a FDA amalimbikitsa kudya nsomba 2-3 pa sabata, imalimbikitsanso kuti imodzi yokha mwa magawowo ikhale tuna. ¹⁶ ).

Keto hot chili lime tuna saladi

Tsitsani zokometsera zanu poyika zopindika pang'ono pamaphikidwe achikale ndi saladi yokoma ya Keto Chili Lime Tuna.

• Nthawi Yokonzekera: 5 minutos.
• Nthawi yophika: Palibe
• Nthawi yonse: 5 minutos.
• Magwiridwe: 1 chikho.
• Gulu: Zakudya zam'nyanja
• Khitchini: Amereka.

Zosakaniza

• 1/3 chikho keto mayonesi.
• Supuni 1 ya madzi a mandimu.
• Supuni 1/4 yamchere
• 1/8 supuni ya tiyi ya tsabola.
• Supuni 1 ya Tajin Chili Lime zokongoletsedwa.
• 1 phesi la sing'anga udzu winawake (finely akanadulidwa).
• Supuni 2 za anyezi wofiira (finely akanadulidwa).
• 2 makapu a letesi achiroma (odulidwa).
• 140 g / 5 oz nsomba zamzitini.
• Zosankha: chive chobiriwira chodulidwa, tsabola wakuda, madzi a mandimu.

Malangizo

1. Onjezerani keto mayonesi, madzi a mandimu, mchere, tsabola, ndi tsabola wa mandimu ku mbale yapakati. Sakanizani bwino mpaka yosalala.
2. Onjezani masamba ndi tuna mu mbale ndikugwedeza kuti muvale chirichonse. Kutumikira ndi udzu winawake, nkhaka kapena pa bedi amadyera.

Zakudya zabwino

• Kukula kwagawo: ½ chikho.
• Manambala: 406.
• Mafuta: Magalamu 37
• Zakudya zamafuta: Zakudya Net: 1g.
• Mapuloteni: Magalamu 17

Palabras malo: keto chili lime tuna saladi.