Low Carb Slow Cooker Keto Wowotcha Chinsinsi

Mukuyang'ana zakudya zotentha, zodzaza kuti mukhale olimba m'miyezi yozizira? Chabwino, mwafika pamalo oyenera kuti muwapeze. Chinsinsi ichi cha keto chowotcha ndi kubetcha kwabwino kwa aliyense amene akufuna chakudya chokhutiritsa komanso chotonthoza pazakudya zochepa zama carb.

Ndi chakudya chokoma komanso chokhutiritsa, choyenera kukonzekera pasadakhale komanso kusangalala ndi sabata yonse. Ndiwopatsa thanzi komanso wodzaza ndi michere kuti muchepetse chimfine kapena chimfine m'miyezi yozizira.

Zakudya za carb zochepazi zitha kupangidwa mu cooker pang'onopang'ono kapena Instant Pot, ndi malangizo a njira iliyonse pansipa. Iphatikizeni ndi mbale yomwe mumakonda yotsika kwambiri ya carb kuti mukhale chakudya chotonthoza, chokoma, cha ketogenic.

Momwe mungapangire keto barbecue

Kugwiritsa ntchito wophika pang'onopang'ono kumapangitsa Chinsinsichi kukhala chosavuta kukonzekera. Zomwe muyenera kuchita ndikuphatikiza zonse zomwe zili mu cooker yanu yocheperako, ikani kutentha pang'ono, ndikusiya chowotchacho chiphike chokha kwa maola asanu ndi atatu.

Kapenanso, mutha kugwiritsa ntchito chophikira chokakamiza kapena Instant Pot kuti mufulumizitse ntchitoyi. Ndi chophikira chokakamiza, nthawi yophika imachepetsedwa kuchoka pa maola asanu ndi atatu kufika kuchepera ola limodzi ndi theka. Ingophatikizani zosakaniza zanu zonse mumphika ndikuyika kukakamiza pa kutentha kwakukulu. Kenako mutha "kukhazikitsa ndikuyiwala" pomwe makina amakuchitirani ntchito zonse.

Zosakaniza zopangira pang'onopang'ono cooker keto kuwotcha

Zosakaniza zazikulu mu Chinsinsi ichi chochepa cha carb ndi:

• Ng'ombe yamphongo yodyetsedwa ndi udzu.
• Msuzi wa mafupa.
• Batala wodyetsedwa ndi udzu.
• Selari.
• Turnips.
• Mpiru waku Sweden.
• Anyezi.

Mwinanso mungafune kupereka chowotcha ichi ndi mbali ya Kolifulawa wosenda, cholowa m'malo mwa ketogenic mbatata yosenda, kapena otsika carb kolifulawa macaroni ndi tchizi. Inde, mungagwiritse ntchito maphikidwe aliwonse kuchokera mbale zam'mbali zotonthoza kutsagana ndi barbecue iyi.

Slow Cooker Keto Wowotcha Mafunso Ofunsidwa Kawirikawiri

Ngati ino ndi nthawi yanu yoyamba kupanga chowotcha chochepa cha carb, mutha kukhala ndi mafunso angapo. Malangizo ndi zidule izi zidzakuthandizani kupanga mbale iyi bwino.

• Ndi msuzi wamtundu wanji womwe uyenera kugwiritsidwa ntchito? Msuzi wa mafupa ndi wokoma kwambiri komanso wopatsa thanzi, choncho ndi bwino. Mukhoza kuyang'ana Chinsinsi ichi kuchokera nkhuku fupa msuzi kapena gwiritsani ntchito mafupa a nyama yamwana wang'ombe kuti musandutse msuzi wa nyama.
• Kodi ndiwo zamasamba zomwe zili mu Chinsinsichi zingalowe m'malo? Inde mungathe. Ngakhale rutabagas, turnips, ndi udzu winawake amagwiritsidwa ntchito, mungagwiritse ntchito masamba aliwonse otsika kwambiri monga radishes, mizu ya celery, bowa, kapena anyezi.
• Kodi Chinsinsichi chingapangidwe popanda mkaka? Inde. Mukhoza kulowetsa batala mu njira iyi ya maolivi, mafuta a avocado, kapena mafuta a kokonati.
• Kodi wophika pang'onopang'ono angapangidwe mu uvuni wa Dutch? Inde, mungagwiritse ntchito uvuni wa Dutch, koma mudzafunika kulamulira kwambiri. Komanso, zidzakhudza nthawi yophika yomwe idzakhala yosiyana ndi zomwe zanenedwa pano.
• Kodi ma carb a maphikidwe awa ndi otani? Ngati muyang'ana pazakudya zomwe zili pansipa, muwona kuti Chinsinsichi chili ndi magalamu 6 okha a carbs pa kutumikira, zomwe zimapangitsa kuti zikhale zoyenera pa zakudya za ketogenic. Kuphatikiza apo, ndizoyenera kwa paleo, gluten wopanda komanso shuga.

Phindu lazaumoyo wa keto barbecue iyi

Chinsinsi ichi chochepa cha carb ndichosavuta kupanga. Monga zopindulitsa, zosakaniza zimatha kuteteza khansa, kuchepetsa kutupa, ndikuthandizira chitetezo chanu cha mthupi.

# 1. Imathandiza kulimbana ndi khansa

Chinsinsi cha keto chowotcha ichi ndi cholepheretsa kwambiri ku matenda osiyanasiyana, chofunikira kwambiri chomwe ndi khansa. Zosakaniza zomwe zimawotcha izi zapezeka kuti zimathandiza kulimbikitsa chitetezo cha mthupi ku khansa.

Onse nyama ya ng'ombe ndi udzu batala wodyetsedwa ndi udzu kupereka mphamvu zoletsa khansa. Ngakhale ng'ombe zodyetsedwa ndi tirigu zimatha kupereka zakudya zopatsa thanzi, ng'ombe zodyetsedwa ndi udzu zimapereka zakudya zambiri zofunikira chifukwa cha zakudya zawo zathanzi. Mwachitsanzo, poyerekeza ndi ng'ombe yodyetsedwa bwino, ng'ombe yodyetsedwa ndi udzu imakhala ndi conjugated linoleic acid (CLA), antioxidants, ndi mavitamini omwe amathandiza kulimbana ndi khansa. ¹ ) ( ² ) ( ³ ) ( ⁴ ).

Musaiwale zamasamba zomwe zili muzowotcha izi. Selari, turnips, kohlrabi, ndi anyezi ali ndi anticancer properties. Selari ili ndi mankhwala omwe samangothandiza kupewa khansa, monga polyacetylenes, komanso ali ndi apigenin, flavonoid yomwe yasonyezedwa kuti imathandiza kupha maselo a khansa. ⁵ ) ( ⁶ ).

Turnips ndi kohlrabi alinso ndi mankhwala amphamvu oletsa khansa otchedwa glucosinolates. Kafukufuku wasonyeza kuti izi ndi zakudya zachilengedwe zamphamvu zomwe zimaletsa khansa ( ⁷ ) ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

# 2. Amachepetsa kutupa

Chimodzi mwa zifukwa zomwe zimayambitsa matenda osiyanasiyana ndi kutupa m'thupi. Ndicho chifukwa chake ndikofunikira kwambiri kuti muphatikize zakudya zomwe zimalimbana ndi kutupa m'zakudya zanu. Zosakaniza mu chowotcha ichi zimachita izo ndi zina.

Msuzi wa mafupa amathandiza thupi lanu kuchepetsa kutupa m’njira zambiri. Zina mwazinthu zomwe zimakhala ndi chondroitin sulfate ndi glucosamine, zomwe zasonyezedwa kuti makamaka zimachepetsa kutupa m'magulu, komanso glycine, antioxidant wamphamvu. Kuphatikiza apo, gelatin mumtsuko wa mafupa amathandizira kuchiritsa ndi kuteteza matumbo, omwe amadziwikanso kuti leaky gut syndrome, zomwe zimathandiza kuchepetsa kutupa m'mimba ( ¹¹ ) ( ¹² ) ( ¹³ ).

Batala wodyetsedwa ndi udzu amatha kuthandizira kuchulukitsa kwa butyric acid, zomwe zawonetsedwa kuti zimachepetsa kutupa kwa omwe ali ndi matenda a autoimmune ( ¹⁴ ).

Pomaliza, udzu winawake uli ndi ma antioxidants monga phenolic acid ndi quercetin omwe amathandizira pakutupa thupi lonse ( ¹⁵ ).

# 3. Imathandizira chitetezo chokwanira

Zosakaniza zomwe zili mu chowotcha chochepa cha carb chothandizira kulimbikitsa chitetezo chanu, chomwe chimakhala chofunikira nyengo yozizira ndi chimfine ikayamba.

M'matumbo ndiye chitetezo chanu chofunikira kwambiri cholimbana ndi matenda, ndipo mukakhala ndi matumbo athanzi, thupi lanu limatha kudziteteza ku matenda ndi matenda. Makhalidwe odabwitsa ndi kolajeni omwe amapezeka mumtsuko wa mafupa amathandizira kuchiza kuwonongeka komwe kulipo m'matumbo anu, kukonza matumbo anu, ndikuwonjezera chitetezo chanu chonse chomwe chikufunika. ¹⁶ ).

Ma mpiru ndi kohlrabi ali ndi vitamini C wambiri, womwe ndi wofunikira kuti chitetezo chanu chitetezeke komanso kupewa matenda. Powonjezera zakudya zanu ndi vitamini C wathanzi, thupi lanu likhoza kupanga maselo oyera a magazi ofunikira kuti amenyane ndi mabakiteriya ndi matenda ( ¹⁷ ).

Sangalalani ndi barbecue ya keto iyi m'miyezi yozizira yozizira

Kuwotcha kophweka kwa keto uku sikufuna zida zapamwamba. Komanso, ilibe nthawi yokonzekera. Ndipo ngati musintha chowotcha chanu cha keto kukhala chophikira cha Instant Pot, muchoka ku prep kupita ku mbale mu nthawi yonse ya mphindi 80 zokha.

Pa Chinsinsi ichi cha keto, palibe chifukwa chowotcha, kuwotcha, kapena kuwotcha chilichonse. Ingosonkhanitsani zosakaniza zanu, ziponyeni mu cooker yanu yocheperako, mphika wanthawi yomweyo, kapena chophikira china chokakamiza, ndipo lolani kuti zosakaniza izi zisakanizike pamodzi kuti mukhale chakudya chokhutiritsa m'chilimwe kapena nyengo yachisanu. Chowotcha chochepa cha carb ichi chidzatenthetsa ndikulimbitsa thupi lanu kuchokera mkati kupita kunja.

Low Carb Slow Cooker Keto Wowotcha

Maphikidwe osavuta a keto-ochezekawa amafunikira kukonzekera pang'ono ndipo amapereka zokometsera zambiri ndi zakudya. Konzekerani chakudya chokoma chomwe chidzakutenthetseni m'miyezi yozizira.

• Magwiridwe: 8-10 magalamu.
• Gulu: Mtengo.

Zosakaniza

• 2,6 kg / 5 mapaundi a nyama yopanda mafupa yodyetsedwa ndi udzu.
• Supuni 1 ya oregano.
• 2 masamba atsopano a rosemary.
• 4 - 6 makapu fupa msuzi.
• 1 ndodo ya batala wothira udzu.
• 1 anyezi, odulidwa
• 2 turnips, peeled ndi kudula mu zidutswa 2,5 inchi / 1 cm.
• 2 kohlrabi, peeled ndi kudula mu cubes 2,5-inch.
• 6 mapesi a udzu winawake, akanadulidwa.
• Mchere ndi tsabola wakuda kuti mulawe.

Malangizo

1. Onjezani zosakaniza zonse mu cooker pang'onopang'ono ndikuphika kwa maola 8.
2. Dulani nyama ndi mphanda.
3. Kutumikira ndi kusangalala.

Ngati mukuchita mumphika pompopompo kapena mu cooker pressure:

1. Ikani nyama ndi zosakaniza zina zonse mu Instant Pot kapena pressure cooker.
2. Tsekani chivindikirocho ndikuwonetsetsa kuti kutulutsa kwamphamvu kwatsekedwa ndipo sikutuluka.
3. Khazikitsani chowerengera kwa mphindi 80 pazovuta kwambiri.
4. Lolani kuti kupanikizika kuwonongeke mwachibadwa kwa mphindi 20, kenaka yikani kutulutsa kokakamiza kuti mutuluke.
5. Pamene kupsyinjika kwatulutsidwa, perekani nyamayo ndi mafoloko awiri.
6. Kutumikira monga chakudya chachikulu ndi mbali ya kolifulawa yosenda ndi kusangalala.

Zakudya zabwino

• Manambala: 627.
• Mafuta: Magalamu 28,7
• Zakudya zomanga thupi: 9 g (chakudya chonse: 6 g).
• CHIKWANGWANI: Magalamu 3
• Mapuloteni: Magalamu 79,9

Palabras malo: slow cooker keto kuwotcha.