Masiku ano, mutha kupeza mbale yazakudya kumalo odyera aliwonse, golosale, kapenanso malo odyera othamanga. Chilichonse kuyambira mbale za burrito mpaka mbale za taco ndi ma taco wamba, zakudya zathanzi izi zakhala zotchuka kwambiri m'zaka zaposachedwa.
Zomwe zachitika posachedwa ndi "mbale ya Buddha," yomwe pamapeto pake imangotanthauza mbale yayikulu yodzaza ndi zosakaniza zopatsa thanzi zomwe zimakhala zathanzi komanso zamphamvu.
Mbale ya Buddha ndiye chakudya chosavuta chapakati pa sabata. Mukamagwiritsa ntchito nsomba za salimoni (monga momwe zilili pano), nthawi yophika imachepetsedwa kwambiri ndipo mumapeza zonsezo omega-3s wathanzi .
Chimodzi mwazifukwa zabwino zophatikizira mbale za Buddha muzanu ketogenic kudya ndondomeko ndikuti ndi njira yabwino kwambiri yopezera masamba otsika a glycemic, zakudya, ndi fiber tsiku lililonse. Zakudya za Buddha zimakuthandizani kuti mudye utawaleza.
Zosakaniza zazikulu mu mbale iyi ya Buddha ndi izi:.
- Nsomba za salmon.
- Ginger.
- Masamba otsika a glycemic index.
- Garlic ndi sesame saladi kuvala.
Komanso, chifukwa zakudya za mbalezi nthawi zambiri zimafuna msuzi wokoma, ndi njira yabwino yophatikizira zitsamba zamphamvu, mizu, ndi zonunkhira muzakudya zanu. zakudya za ketogenic.
Mbale iyi ya salmon buddha imapeza kukoma kwake kuchokera ku adyo sesame saladi kuvala, koma kugwiritsa ntchito muzu watsopano wa ginger mu marinade ofulumira kumaperekanso chithandizo chatsopano chamankhwala ndi zokometsera zokoma.
3 Ubwino wa muzu wa ginger
# 1: Sinthani thanzi la mtima
Sikuti muzu wa ginger umathandizira kuchepetsa kuthamanga kwa magazi, ukhozanso kutsitsa LDL kapena cholesterol "yoyipa". cholesterol ndi triglycerides.
Kafukufuku wasonyeza kuti muzu wa ginger ukhoza kukhala wothandiza ngati mankhwala wamba ochizira cholesterol yayikulu.
#2: onjezerani chimbudzi
Chimodzi mwa zifukwa zazikulu zomwe ginger wakhala akugwiritsidwa ntchito kwa zaka mazana ambiri mu mankhwala akale ndi chifukwa cha kuchepetsa kwake m'mimba. Zingathandize kuchepetsa nseru, kuchiza matenda am'mawa mwa amayi apakati, komanso kuchiza kusanza kwa nthawi yaitali.
Lilinso ndi mankhwala otchedwa gingerol, omwe ali ndi antioxidant ndi anti-inflammatory effect.
# 3: limbana ndi zovuta zaubongo
Ginger ali wolemera mu antioxidants ndi bioactive mankhwala amene amathandiza kulimbana ndi okosijeni kupsyinjika mu thupi lanu ndi ubongo. Kafukufuku wasonyeza kuti ginger ikhoza kupititsa patsogolo ntchito za ubongo mwachindunji mwa kukonza nthawi yochitapo kanthu komanso kukumbukira kukumbukira.
Pang'ono pang'ono amapita kutali ndi ginger, ndipo sizitengera zambiri za chinthu champhamvu ichi kuti chipange kusiyana kwakukulu.
Ndipo ngati simuli wokonda kwambiri saladi, perekani mbale iyi ya salimoni pa mpunga wa kolifulawa, monga chowotcha, kapena ndi masamba okazinga.
Ngati simunayambe kukondana ndi zakudya za mbale, maphikidwe athanzi ngati awa adzakuthandizani.
Malangizo Othandizira: Pangani moyo wanu kukhala wosavuta mkati mwa sabata yotanganidwa pokonzekera chakudya ndipo m'mbuyomu adadula masamba anu onse kuti apezeke ndikukonzekera sabata yonse.
Salmon Zokometsera ndi Ginger Buddha Bowl
- Nthawi yonse: 10 minutos.
- Magwiridwe: 4 makapu.
Zosakaniza
Marinade:
- 60 mpaka 115 g / 2 mpaka 4 oz ya nsomba za salimoni.
- Supuni 2 za kokonati amino acid kapena gluten-free soya msuzi.
- Supuni 1 ya vinyo wosasa wa mpunga.
- Supuni 1 ya mafuta a avocado kapena mafuta owonjezera a azitona.
- Supuni 1 ya mafuta a sesame.
- 2 supuni ya tiyi ya grated ginger.
- 2 adyo cloves (finely minced)
- Supuni 1/2 yamchere
- 1/4 supuni ya supuni ya tsabola wofiira wofiira.
- Supuni 1 - 2 za Stevia, erythritol kapena zotsekemera zina za ketogenic zomwe mungasankhe.
- 4 makapu a letesi achiroma.
Saladi:
- 2 makapu masamba de otsika glycemic index mwa kusankha kwanunkhaka, kabichi wofiira, Tsabola wa belu, nyemba zikumera, katsitsumzukwa, sipinachi, bok choy, chithu, ndi zina zotero)
Malangizo
- Ikani zosakaniza za marinade mu mbale yaing'ono kapena thumba la zip-top. Onjezani salimoni ndi marinate kwa ola limodzi mufiriji.
- Preheat skillet wamkulu, nonstick skillet, kapena grill pan ndi kuvala ndi kutsitsi kapena batala wosasunthika ndikuyika kutentha kwapakati. Kuphika nsomba mbali zonse kwa mphindi 3-4 mpaka golide bulauni ndi sing'anga bwino mkati. Chotsani kutentha ndikuzizira. Dulani mu tiziduswa tating'ono ngati mukufuna. Nsombayi imatha kuphikidwanso mu uvuni pa pepala lophika ngati mukufuna (10-12 mphindi pa 205º C / 400º F)
- Sonkhanitsani mbale powonjezera letesi, masamba, ndi salimoni. Onjezani zokongoletsa, nthangala za sesame, zitsamba ndikuwonjezera ndi mavalidwe omwe mumakonda a keto.
Zakudya zabwino
- Kukula kwagawo: 2 makapu.
- Manambala: 506.
- Mafuta: Magalamu 38
- Zakudya zamafuta: Zakudya nsi: 8g.
- Mapuloteni: Magalamu 30