Mukakhalabe pazakudya za ketogenic, mudzakhala ndi zakudya zochepa zama carbohydrate. Koma mbali imodzi yomwe imamveka bwino nthawi zonse ndikuthandizira mowolowa manja kwa mbatata yosenda ya adyo.
Osadandaula. Mbatata yosenda siletsedwa kwathunthu. Chabwino, koma kukoma kwanu sikudzadziwa kusiyana kwake.
Izi zotsekemera za adyo kolifulawa puree zidzakupangitsani inu kuiwala za mbatata yosenda palimodzi. Nthawi yotsatira mukalakalaka mbatata, ingolowetsani mbatata yowuma kwambiri ndi kolifulawa yophika.
Posachedwa mudzakhala ndi kolifulawa yosenda yomwe imapambana maphikidwe a mbatata yosenda yaku America omwe mudakulira nawo. Zonse popanda kuchuluka kwa carb.
Mbatata yokoma iyi yokhala ndi kolifulawa ndi njira yabwino kwambiri yochepetsera kagayidwe kazakudya, yopanda gluteni komanso yabwino pazakudya zanu za ketogenic.
Pamwamba ndi tsabola watsopano wakuda ndi mafuta owonjezera a azitona kapena batala wosungunuka ndi udzu, ndipo muli ndi mbale yomwe aliyense angasangalale nayo.
Mbatata zosenda ndi kolifulawa ndi:
- Zokoma.
- Chokoma.
- Kukhutitsa
- Wodekha.
Zosakaniza zazikulu mu Chinsinsi cha mbatata yosenda ya kolifulawa ndi:
Zosakaniza Zosankha:
3 Ubwino Wathanzi Wa Garlic Kolifulawa "Potato" Puree
# 1: thandizirani chitetezo chanu chamthupi
Masamba a Cruciferous ngati kolifulawa amatha kulimbikitsa chitetezo chamthupi ndikuthandizira kupewa matenda ngati khansa.
Kupyolera mu luso lawo loletsa kutupa, antioxidant ndi detoxification, masamba a cruciferous samathandiza kupewa matenda komanso amathandizira kuletsa kukula kwa zotupa ( 1 ) ( 2 ) ( 3 ) ( 4 ).
Batala wodyetsedwa ndi udzu ili ndi michere yopatsa chidwi kwambiri kuposa yodyetsedwa ndi tirigu. Izi ndichifukwa choti zimachokera ku ng'ombe zomwe zimadyetsedwa mwachilengedwe, zodyetsedwa ndi udzu.
Batala wodyetsedwa ndi udzu ndi wolemera kwambiri mu conjugated linoleic acid (CLA), michere yomwe imathandizira chitetezo chamthupi. CLA sikuti imangoletsa kutupa, komanso imathandizira kulimbana ndi matenda ena owopsa monga khansa ndi matenda amtima ( 5 ) ( 6 ).
#2: Imathandiza kuchepetsa kutupa
Ngati mumakonda kutupa, mungafunike kupewa masamba a banja la nightshade monga mbatata. Komano, kolifulawa amakhala ndi chakudya chochepa kwambiri ndipo amatha kulimbana ndi kutupa kosatha.
Kolifulawa imakhala ndi ma antioxidants osiyanasiyana kuphatikizapo glucosinolates, isothiocyanates, carotenoids, flavonoids, ndi vitamini C. Chimodzi mwa ntchito zazikulu za antioxidants m'thupi lanu ndikuthandizira kuchepetsa kutupa ( 7 ).
Pochepetsa kutupa m'thupi lonse, mutha kusintha kwambiri thanzi lanu lanthawi yayitali, chifukwa kutupa ndizomwe zimayambitsa matenda ambiri osatha. Kafukufuku wina wa zinyama, makamaka, adawonetsa kugwirizana kwachindunji pakati pa kumwa kolifulawa kwambiri ndi kuchepetsa kutupa ( 8 ).
Tsabola wakuda ndi chinthu chinanso choletsa kutupa mu mbatata yosenda ya adyoyi ya kolifulawa. Ngakhale simukufunika kugwiritsa ntchito zambiri, zokometserazi zimatha kulimbikitsa chitetezo chanu chotupa ndipo zaphunziridwanso kuti zitha kulimbana ndi nyamakazi. 9 ).
# 3: imalimbikitsa chimbudzi
Batala wodyetsedwa ndi udzu alinso ndi asidi wambiri wa butyric, mafuta amfupi omwe amafunikira kuti mukhale ndi thanzi labwino m'matumbo.
Butyric acid ndi gwero lofunikira lamphamvu kwa ma cell omwe amazungulira m'mimba mwanu. Ili ndi anti-inflammatory and analgesic activation (imachepetsa ululu) ndipo imatha kukuthandizani ngati mukulimbana ndi kudzimbidwa ( 10 ).
Butyric acid ingathandizenso ngati muli ndi IBS (irritable bowel syndrome). Kuphatikiza pa ntchito yake yotsutsa-kutupa, asidi a butyric amathandizanso chitetezo chokwanira. Imachita izi pothandizira kukonzanso ma cell omwe amayendetsa kugaya kwanu ndikusunga mabakiteriya am'mimba ( 11 ).
Mbatata yosenda ndi adyo kolifulawa
Pali njira zitatu zosavuta komanso zopangira zochepa pakati panu ndi Chinsinsi ichi cha mbatata yosenda ya kolifulawa.
Mudzafunika mutu wawung'ono wa kolifulawa, kirimu wowawasa, tchizi ta Parmesan, batala wothiridwa ndi udzu, adyo cloves watsopano kapena wokazinga, mchere wa m'nyanja, tsabola wakuda, ndi chives.
Mukasonkhanitsa zosakaniza zanu zonse, gwirani mphika wawung'ono ndi dengu la steamer kuchokera panyumba yanu.
Kutenthetsa kolifulawa florets kwa mphindi 5-7, kapena mpaka kolifulawa ndi ofewa. Chotsani kolifulawa ndikusunga.
Zindikirani: Mutu wa kolifulawa wodulidwa mu florets kapena florets wodulidwa kale ndi njira yabwino yogwiritsira ntchito pano kusiyana ndi mpunga wa kolifulawa.
Tengani pulogalamu ya chakudya ndikuwonjezera florets wa kolifulawa wotentha, pamodzi ndi zotsalira zotsalira, ndikusakaniza mpaka zonse zikhale zosalala komanso zogwirizana.
Tumikirani njira iyi ya kolifulawa yosenda yokhala ndi chives monga zokongoletsa kwa ena keto nyama yankhumba kapena mbale yomwe mumakonda yazamasamba keto ndikumaliza chakudya chanu ndi kugawa keto lava keke.
Mbatata yosenda ndi adyo kolifulawa
Kolifulawa puree samveka bwino ngati mbatata yosenda poyamba. Koma dikirani mpaka mutayesa Low Carb Garlic Mashed Cauliflower Side Dish.
- Nthawi Yokonzekera: 10 minutos.
- Kuphika nthawi: 5-7 mphindi.
- Nthawi yonse: ~ Mphindi 15.
- Magwiridwe: 4 servings.
Zosakaniza
- 285g / 10oz kolifulawa yaiwisi, odulidwa mu florets.
- ½ chikho wowawasa kirimu.
- ¼ chikho cha grated Parmesan tchizi.
- Supuni 2 zothiridwa ndi udzu.
- ½ supuni ya tiyi minced adyo cloves.
- ¼ supuni ya tiyi ya mchere wa m'nyanja kapena mchere wa kosher.
- ⅛ supuni ya tiyi ya tsabola wakuda.
- 2 supuni ya tiyi ya chives (posankha topping).
Malangizo
- Sungani kolifulawa pogwiritsa ntchito dengu la steamer, mpaka wachifundo, pafupi mphindi 5 mpaka 7.
- Mu pulogalamu yazakudya, onjezerani zosakaniza zonse ndikusakaniza mpaka yosalala.
- Kutumikira otentha ndi pamwamba ndi chives.
Mfundo
Ngati mulibe chopangira chakudya, mutha kugwiritsa ntchito chopukusira mbatata kapena blender.
Zakudya zabwino
- Kukula kwagawo: 1 kutumikira
- Manambala: 144.
- Mafuta: Magalamu 12,1
- Zopopera: 4,7 g (3,2 g ukonde).
- Mapuloteni: Magalamu 3
Palabras malo: adyo kolifulawa puree Chinsinsi.