Mwatopa ndi kulakalaka zokometsera za umami za sushi? Zedi, mutha kudya sashimi, koma sizofanana ndi sushi ndi mpunga. Ndizovuta kuti mupite kukadya, koma mutha kumamatira ndikupanga ma keto sushi rolls ngati pro mumphindi zochepa.
Wopangidwa ndi zosakaniza zathanzi, mudzasangalala ndi kukoma kwake popanda kuswa ketosis. Ndi zosakaniza zisanu ndi chimodzi zokha komanso osapitirira mphindi 10 kuti mukonzekere, mubwereranso kuti mudzasangalale ndi mbale yanu ya ku Japan yomwe mumakonda posachedwa. Mutha kukhala nazo ndi sashimi ndi ndiwo zamasamba ngati chakudya chachikulu kapena kukhala ngati chokometsera.
Ndiye ndi zinthu ziti zomwe zimagwiritsidwa ntchito mu mpukutu wa sushi uwu kuti ukhale wochezeka ndi keto? The choloweza mmalo cha mpunga chochepa cha carb ogwiritsidwa ntchito mu Chinsinsi ichi cha keto si china koma kolifulawa mpunga. Ngati ndinu okonda sushi, mudzafuna mbale iyi yachangu komanso yokoma munkhokwe yanu yamaphikidwe otsika a carb.
Zosakaniza za Keto Sushi Roll
Chinsinsi cha keto ichi chimagwiritsa ntchito zosakaniza zosavuta koma zathanzi zomwe zingakupangitseni kumva bwino ndikusangalatsa kukoma kwanu. Izi ndi zomwe muyenera kudziwa za zomwe keto sushi roll imakubweretserani.
Mpunga wa Kolifulawa
Kapu imodzi ya mpunga wa kolifulawa imakhala ndi zopatsa mphamvu 25, kuphatikiza 2,5 magalamu a net carbs, 2,5 magalamu a fiber, 2 magalamu a mapuloteni, ndipo palibe kuchuluka kwa mafuta ( 1 ). Ma macronutrients awa ndi njira yabwino yodzaza popanda kuthamangitsidwa ku ketosis .
Kholifulawa Ndi mpunga wabwino kwambiri m'malo mwa sushi chifukwa umagwira ntchito ndi zokometsera zambiri. Kusiyana pakati pa mpunga wa kolifulawa ndi mpunga wokhazikika kumawonekera kwambiri pamene mpunga wa kolifulawa uyenera kukhala wokha. Koma sizili zambiri ngati zitasakanizidwa ndi zokometsera zina.
Maphikidwe ena a keto amagwiritsa ntchito kirimu tchizi kuti amange mpunga, koma uyu amagwiritsa ntchito mayonesi, popeza tchizi ndiye chinthu chomaliza chomwe mukufuna kuyesa pa sushi yanu.
Ubwino wathanzi la Nori Seaweed
Chinthu chinanso chomwe chimagwiritsidwa ntchito mu njira iyi (ndi zakudya zina zamtundu wa sushi) ndi nori, chotupitsa chodziwika bwino cha keto. Nori ndi udzu wodyedwa womwe umagwiritsidwa ntchito m'maphikidwe osiyanasiyana aku Japan omwe amatha kudyedwa mwatsopano kapena zouma ngati mapepala owonda.
Ili ndi zopatsa mphamvu zochepa komanso cholesterol, komanso gwero labwino la vitamini A, vitamini E, vitamini B12, vitamini C, chitsulo, calcium, zinki, folate, ndi ma micronutrients ena. 2 ).
Ndi keto sushi roll kuchokera nsomba zokometsera, palibenso chifukwa chodzimananso zakudya zomwe mumakonda za ku Japan. Tengani zosakaniza izi ndikusakaniza mkati mwa mphindi 10 kuti mupange sushi roll yomwe mumakonda.
Kodi nsomba "yokomera sushi" ndi chiyani?
Ngati ino ndi nthawi yanu yoyamba kukonzekera sushi kunyumba, mwina simukudziwa bwino mawu akuti "masewera a sushi”Ndipo tanthauzo lake. Nsomba ikadziwika kuti ndi yabwino kwa sushi, nthawi zambiri imatanthawuza kuti ndi yabwino kwambiri komanso yatsopano.
Ngakhale kuti masitolo nthawi zambiri amagwiritsa ntchito dzinali, palibe mfundo zovomerezeka zogwiritsira ntchito chizindikirocho. Lamulo lokhalo limatchula machimo omwe angakhale ndi tizilombo toyambitsa matenda, monga nsomba. Nsomba zokhala ndi tizilombo ting'onoting'ono ziyenera kuzizira kuti ziphe tizilombo toyambitsa matenda tisanadye zosaphika.
Muyenera kudziwa kuti pafupifupi nsomba zonse zakutchire zimatha kukhala ndi tizilombo toyambitsa matenda. Mfundo yakuti ndizofala kwambiri ndichifukwa chake njira zodzitetezera zimatengedwa kuti zitsimikizire kuti palibe tizilombo tomwe tapulumuka pokonza.
Kuzizira nthawi yomweyo, mwachindunji m'ngalawa, ndi njira yabwino kwambiri, chifukwa kuzizira nthawi yomweyo kumateteza kuzizira komanso mawonekedwe a nsomba. Chifukwa nsombazi sizinayendepo zisanawume, zimakhala zatsopano kwambiri zomwe mungapeze.
Njira yachiwiri yabwino ndi nsomba zozizira zamalonda. Kuzizira kwamalonda kumapha tizilombo toyambitsa matenda posunga nsomba pa -40 ° C / -35 ° F kapena pansi kwa maola osachepera 15. Mufiriji wapanyumba amachokera ku -15º C / 0º F mpaka -12º C / 10º F, kotero yanu ikhoza kusazizira mokwanira kuti mugwire ntchitoyi. Ngakhale pa -20º C / -4º F, zingatenge masiku asanu ndi awiri kupha tizilombo toyambitsa matenda.
Ngakhale ali ndi zilembo za kalasi ya sushi, mudzafuna kufunsa sitolo yanu za njira zawo zoziziritsa kukhosi komanso momwe amagwirira nsomba. Yang'anani bwino nsombazo. Nsomba zabwinobwino zimangonunkhiza m'nyanja. Zamkati siziyenera kukhala zofowoka kapena mushy, ziyenera kukhala zolimba komanso zowoneka bwino zomwe sizinapangidwe ndi mitundu yopangira kapena zowonjezera.
Ndikofunikanso kusankha sitolo yanu mosamala. Mukufuna msika wabwino wa nsomba kapena golosale wokhala ndi phindu lalikulu kwambiri m'bokosi lawo la nsomba. Zingamveke ngati phokoso lalikulu ndi mtedza wochepa, koma kupeza khalidwe labwino kwambiri n'kofunika pakudya nsomba zosaphika.
Sankhani zokometsera mwanzeru
Msuzi wokoma ngati wasabi, zokometsera mayonesi kapena msuzi wa soya Zitha kupanga kusiyana muzochitika zanu za sushi, koma zimatha kukutulutsani mu ketosis ngati simusankha mosamala. Paulendo wanu wochepa wa carb ketogenic, mudzapeza kuti mukulowa m'malo mwa zinthu zambiri, koma simukuyenera kusiya kulawa.
Ngati zokometsera zomwe mwasankha ndi msuzi wa soya, mutha kugwiritsa ntchito kokonati amino zidulo m'malo mwake. Msuzi uwu uli ndi 1 gramu yokha ya chakudya. Ma amino acid a kokonati, opangidwa kuchokera ku madzi a mtengo wa kokonati, amakhala ndi umami wa msuzi wa soya wopanda soya. Mudzadabwa kudziwa kuti madziwo sakoma ngati kokonati. Kukoma kumafanana kwambiri ndi msuzi wa soya, koma kokoma pang'ono komanso mchere wambiri. Kuonjezera mchere pang'ono sikungapweteke chifukwa mukufunikira kwambiri sodium pazakudya za keto.
Msuzi wa Wasabi uli ndi 1 gramu yokha ya chakudya (malingana ndi mtundu), koma zomwe zili mafuta a soya ndi madzi a chimanga ochuluka mafuta fructose zamitundu yambiri zimapangitsa kuti zikhale zopanda ketogenic. Kuti muthetse izi, mutha kupanga msuzi wanu wa keto wasabi posakaniza zosakaniza zotsatirazi mu kasupe kakang'ono pamoto wochepa mpaka mutakhuthala:
- 1/2 chikho heavy cream.
- 1-2 supuni ya tiyi ya wasabi phala.
- Supuni 1 ya kokonati amino acid.
- Pinch ya xanthan chingamu.
Zokometsera za tuna keto sushi roll
Mipukutu ya sushi ya carb yotsika iyi ndiyotsimikizika kukhala mbale yomwe mungakonzekere mobwerezabwereza ndikuwonjezera pazakudya zanu. Onjezerani masamba kapena avocado kuti mukhale ndi thanzi labwino, mawonekedwe, ndi kukoma.
- Nthawi Yokonzekera: 10 minutos.
- Nthawi yonse: 10 minutos.
- Magwiridwe: 1.
- Gulu: Mtengo.
- Khitchini: Chijapani.
Zosakaniza
- 1/4 mapaundi a tuna ya sushi.
- 1 chikho cha kolifulawa mpunga.
- Supuni 1 ya mayonesi.
- Supuni 1 ya sriracha.
- Tsina lamchere
- Tsamba la Nori Seaweed.
Malangizo
- Dulani tuna mu chubu lalitali, pafupifupi ¼ inchi wandiweyani, kapena mu zidutswa zazitali.
- Microwave mpunga wa kolifulawa kwa mphindi imodzi, ndikukulunga mu thaulo la tiyi kuti mufinyize chinyezi chochulukirapo. Tumizani ku mbale ndikusakaniza ndi mayonesi ndi sriracha.
- Ikani pepala la nori pa bolodi lodulira. Onjezani mpunga pa pepala la nori ndikuliphwanyitsa pamodzi ndi ¾ yoyamba ya pepalalo kukhala lathyathyathya, ngakhale mtanda.
- Ikani mizere ya tuna pamwamba pa mpunga. Kuwaza ndi mchere. Kenaka, pukutani pepala la mpunga la nori mmwamba ndi pamwamba pa tuna, ndikulowetsamo ndi zala zanu ndikuyenda kutsogolo ndi kukakamiza mpaka mutafika ku nori wopanda mpunga. Nyowetsani zala zanu ndikunyowetsa nori kuti ikhale yomamatira, ndipo malizitsani mpukutuwo posindikiza ndi nori yonyowa.
- Gwiritsani ntchito mpeni kuti mudule mpukutu wa sushi.
- Kutumikira ndi ginger wothira mwatsopano, tamari wopanda gluteni, ndi nthangala za sesame zokongoletsa.
Zakudya zabwino
- Manambala: 370.
- Mafuta: Magalamu 22
- Zakudya zopatsa mphamvu: Magalamu 10
- CHIKWANGWANI: Magalamu 3
- Mapuloteni: Magalamu 28
Palabras malo: zokometsera tuna keto sushi roll.