Keto akuyambitsa mwachangu Chinsinsi ndi kabichi Zakudyazi

Ndikosavuta kulowa muzochita mukakhala pazakudya za ketogenic. Mwadzidzidzi, simungasangalale ndi zakudya zomwe mumakonda. Izi ndizofunikira makamaka m'maiko omwe zakudya zawo zazikulu zimazungulira pasitala ndi Zakudyazi. Koma ndi Chinsinsi ichi cha keto chipwirikiti, palibe chifukwa chosiya chimodzi mwazokonda zanu zaku China.

Ngati mukukakamira kukonzekera chakudya cha sabata yamawa komanso kutha kwa malingaliro a keto recipe, chipwirikiti ichi chidzabweretsa zokometsera zatsopano ku moyo wanu wa keto. Ndi kabichi yoyambitsa mwachangu, mudzakhala ndi zokometsera zonse zomwe mumakonda kwambiri ku China, koma ndi kagawo kakang'ono ka carbs.

Malo ochezera a keto awa ndiwabwino kwa mausiku otanganidwa a sabata, nkhomaliro aulesi kumapeto kwa sabata, kapena kocheza ndi anzanu. Ndizosavuta kupanga ndipo zimasunga bwino mufiriji kwa masiku.

Izi keto Chinese chipwirikiti mwachangu ndi:

• Chokoma.
• Kuwala.
• Mchere.
• Wophwanyika.
• Popanda gluten.
• Zamkaka zaulere.
• Zosavuta kuchita.

Zosakaniza zazikulu mu keto chipwirikiti mwachangu ndi izi:

• Pollo kapena ng'ombe yamphongo yodyetsedwa ndi udzu.
• Kabichi.
• Ajo.
• Amino a coconut m'malo mwa msuzi wa soya kapena tamari.
• Ginger watsopano.

Phindu la thanzi la keto Chinese chipwirikiti mwachangu

Kuphatikiza pa kukhala chokoma, zosakaniza za keto stir fry recipe zimadzaza ndi thanzi labwino lomwe lingakupangitseni kumva bwino.

# 1. Itha kuteteza ku khansa

Zakudya za ketogenic zimakhala ndi masamba otsika kwambiri amafuta, zomwe zimatanthawuza kuchuluka kwa antioxidants, mavitamini, ndi mchere.

Chofunikira kwambiri pazakudya zamtunduwu ndi udzu wa ng'ombe, womwe uli ndi ma antioxidants ambiri. Ngakhale kuti ali ndi ziwanda m'manyuzipepala, nyama ya ng'ombe yodyetsedwa ndi udzu, yopanda tirigu imakhala ndi ma antioxidants, omega-3 fatty acids, ndi CLA (conjugated linoleic acids) ( ¹ ) ( ² ).

Zonsezi zimathandizira kulimbana ndi ma free radicals owopsa, zomwe zikutanthauza kuti kuwonongeka kwa okosijeni pang'ono, ndipo kumabweretsa chiopsezo chochepa cha matenda ( ³ ).

Kafukufuku akuwonetsa kuti CLA ingathandize kuchepetsa kuopsa kwa matenda angapo, khansa kukhala imodzi mwa zofunika kwambiri. Chifukwa chinanso ndi kofunika kusankha ng'ombe yodyetsedwa ndi udzu kusiyana ndi yoweta nthawi zonse ( ⁴ ) ( ⁵ ) ( ⁶ ).

Kabichi, nyenyezi yeniyeni mu njira yotsika ya carb stir fry, ilinso ndi ma antioxidants ambiri. Ma antioxidants monga vitamini C amatha kuteteza ku kuwonongeka kwa DNA, kuchepetsa mwayi wokhala ndi khansa. ⁷ ) ( ⁸ ) ( ⁹ ).

Garlic, yemwe amadziwika kuti ndi antibacterial properties komanso bioactive sulfure mankhwala, amathanso kuteteza ku mapangidwe a khansa ( ¹⁰ ) ( ¹¹ ).

Anyezi apezeka kuti ndi imodzi mwazakudya zamphamvu kwambiri zolimbana ndi khansa zomwe mungadye. Ali ndi zinthu zambiri zoteteza thupi ku matenda a khansa komanso sulfure zomwe zimateteza thupi ku khansa. Kafukufuku wambiri wagwirizanitsa anyezi ndi khansa, kuphatikizapo bere, colon, prostate, ndi zina zofala ( ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ) ( ¹⁸ ).

# 2. Itha kusintha thanzi la mtima

Ng'ombe yodyetsedwa ndi udzu yasonyezedwa kuti ili ndi zinthu zingapo zothandiza pamtima. Ndi gwero labwino la omega-3 fatty acids, lomwe limatha kutsitsa cholesterol ndi zolembera zotupa ( ¹⁹ ) ( ²⁰ ) ( ²¹ ).

Kabichi alinso ndi anthocyanins. Kuphatikiza pakupatsa kabichi mtundu wake wapadera, mankhwalawa amatha kuchepetsa kwambiri kuopsa kwa matenda a mtima ndi matenda amtima. ²² ) ( ²³ ).

Garlic angathandizenso kulimbikitsa thanzi la mtima wanu. Kafukufuku wambiri wasonyeza kuti adyo amatha kuchepetsa kuchuluka kwa zolembera m'mitsempha, kukonza thanzi la mtima wanu, kuchepetsa kuthamanga kwa magazi, ndikuwonjezera kufalikira kwa magazi ( ²⁴ ) ( ²⁵ ).

Anyezi ali ndi ma antioxidants ndi mchere wambiri monga quercetin ndi potaziyamu, zomwe zimathandizira kuchepetsa kuthamanga kwa magazi komanso kukhala ndi thanzi la mtima wonse ( ²⁶ ) ( ²⁷ ) ( ²⁸ ) ( ²⁹ ) ( ³⁰ ).

# 3. Imatha kusintha shuga m'magazi ndi cholesterol

Ng'ombe yodyetsedwa ndi udzu, yokhala ndi milingo yochititsa chidwi ya CLA, yawonetsedwa kuti imayendetsa shuga m'magazi ( ³¹ ).

Kabichi ndi gwero lalikulu la zitsulo zosungunuka ndi phytosterols, zomwe zingathandize kuchepetsa LDL cholesterol ( ³² ) ( ³³ ).

Kafukufuku wambiri wagwirizanitsa adyo ndi kuchepetsa milingo ya LDL, kuchuluka kwa kufalikira, komanso kuyankha bwino kwa shuga m'magazi ndi insulin mwa odwala matenda ashuga. ³⁴ ) ( ³⁵ ) ( ³⁶ ) ( ³⁷ ).

Anyezi amathanso kuthandizira kuwongolera milingo ya LDL ndipo ndi abwino kwa thanzi lakuyenda bwino ( ³⁸ ).

Kafukufuku wasonyezanso kuti ginger ikhoza kukhala ndi zoteteza mwa anthu omwe ali ndi matenda a shuga, zomwe zimathandiza kuchepetsa zovuta zina zomwe zimagwirizanitsidwa ndi matendawa ( ³⁹ ).

Kusiyanasiyana kwa maphikidwe a keto iyi kusonkhezera mwachangu

Chomwe chimapangitsa kuti maphikidwe otsika a carb awa akhale abwino kwambiri ndikusinthasintha kwake. Zokometsera zachikale zaku Asia zimapangitsa kukhala koyenera kuwonjezera masamba ocheperako kapena kuyesa mitundu yosiyanasiyana ya mapuloteni, monga nyama yanyama kapena shrimp.

Mutha kuyesanso kuchita zamasamba zokongoletsedwa ndi mbali yathanzi ya broccoli, kolifulawa florets, kapena masamba aku Asia monga bok choy kapena masamba a mpiru. Yang'anani maphikidwe awa okonda zamasamba a keto:

• Easy Low Carb Keto Egg Saladi Chinsinsi.
• Low Carb Kolifulawa Hummus.

Ngati kabichi simasamba omwe mumakonda, gwirani spiralizer ndi zukini zingapo kapena dzungu zazikulu ndi kupanga zojambula zina. Ndiosavuta komanso ofulumira kupanga, ndipo ndi m'malo mwa pasitala wopanda gluten, wopanda carb. Sakanizani izi ndi izi msuzi wa avocado wobiriwira ndi pesto wobiriwira kwa chakudya chokoma komanso chopatsa thanzi.

Zakudya zonga izi ndizabwino pazolinga zanu zochepetsera thupi chifukwa zimapatsa mapuloteni odzaza, masamba ambiri atsopano, komanso kuchuluka kwamafuta athanzi. Ngati mukufuna kuonjezera mafuta mu njira iyi, perekani mafuta a azitona kapena mafuta a avocado pamene mbale yakonzeka kutumikira.

Chakudya chochepa cha carb chathanzi chazakudya zanu za ketogenic

Zakudya zokazinga ndi imodzi mwa njira zosavuta zodyera zamasamba zomwe mumakonda zokhala ndi ma carb ochepa pomwe zimakusungani mu ketosis ndikukupatsani mlingo wathanzi wa mavitamini ndi mchere.

Maphikidwe osavuta komanso osavuta ngati awa ndi chimodzi mwa zifukwa zazikulu zomwe zimapangitsa kuti zakudya zamtundu uliwonse zikhale zokhazikika, makamaka pochotsa magulu onse a chakudya.

Kugwiritsiridwa ntchito kwa zinthu zopezeka mosavuta pamodzi ndi njira yosavuta yophikira kumapangitsa chipwirikiti chophika chakudya chodziwika bwino osati pakati pa otsatira keto, komanso ena omwe akuyang'ana kuti azikhala ndi moyo wathanzi.

Ngati mukuyang'ana malingaliro ambiri a ketogenic omwe ndi osavuta kupanga, onani maphikidwe awa:

• Magawo Awiri a Garlic Parmesan Zukini Pasta.
• Super Simple Chicken Kolifulawa Wokazinga Rice.
• Nkhuku ya Buttered Indian.

Keto Chinese akuyambitsa mwachangu ndi Zakudyazi za kabichi

Keto stir Fry iyi ndiyowonjezeranso pamaphikidwe anu a chakudya chamadzulo komanso zakudya zanu zochepa zama carb. Ndiosavuta, yachangu, komanso yofinya, yokhala ndi zokometsera zabwino komanso maubwino ambiri azaumoyo.

• Nthawi Yokonzekera: 5 minutos.
• Nthawi yophika: 10 minutos.
• Nthawi yonse: 15 minutos.

Zosakaniza

• 500g / 1lb yodyetsedwa ndi udzu wa ng'ombe kapena chifuwa cha nkhuku.
• 1 mutu wa wobiriwira kabichi.
• 1 clove adyo, minced
• ½ anyezi woyera, akanadulidwa.
• Supuni 2 za mafuta owonjezera a azitona kapena kokonati mafuta.
• Zosakaniza zomwe mungasankhe: chive chobiriwira chodulidwa ndi nthangala za sesame kapena mafuta a sesame owazidwa pamwamba.

Malangizo

1. Kutenthetsa supuni ya mafuta a azitona mu skillet wamkulu kapena wok pa sing'anga-kutentha kwakukulu.
2. Onjezerani minced adyo ndikuphika kwa masekondi 30 mpaka miniti.
3. Onjezerani anyezi odulidwa. Kuphika kwa mphindi 5-7 kapena mpaka poyera.
4. Onjezerani mafuta otsala a azitona ndi nyama ya minced kapena chifuwa cha nkhuku.
5. Sauté kwa mphindi 3-5, mpaka nkhuku ikhale yagolide kapena ng'ombe yamphongo isakhalenso pinki. Musamaphike kwambiri nkhuku, siyani pakati pa 80% ndi 90%.
6. Pophika, dulani mutu wa kabichi m'mizere yayitali ngati Zakudyazi.
7. Onjezerani ma amino acid a kabichi, tsabola ndi kokonati. Nyengo ndi ginger watsopano wa grated, mchere wa m'nyanja, ndi tsabola wakuda.
8. Sauté kwa mphindi 3-5 mpaka kabichi ndi yofewa koma yosalala.
9. Pamwamba ndi msuzi womwe mumakonda wopanda shuga (mwachangu) ndi zokometsera.
10. Kutumikira nokha kapena pa mpunga wa kolifulawa.

Zakudya zabwino

• Kukula kwagawo: 4.
• Manambala: 251.
• Mafuta: Magalamu 14,8
• Zopopera: Magalamu 4.8

Palabras malo: keto akuyambitsa mwachangu ndi Zakudyazi za kabichi.