Low Carb Kolifulawa Macaroni ndi Tchizi Chinsinsi

Mwinamwake mumadziwa kale zakudya za pasitala za carb: Ngati sichoncho, mukhoza kuyamba kuyesa spaghetti ya dzungu, kapena zowole ndi msuzi wa pasitala womwe mumakonda komanso kutembenuza zukini kukhala lasagna. Koma njira yotsika ya carb mac ndi tchizi?

Monga ambiri njira zina za pasitala Low-carb, low-carb mac ndi tchizi zimaphatikizapo kulowetsa masamba a macaroni noodles.

Mu Chinsinsi ichi cha Kolifulawa Macaroni ndi Tchizi, muphatikiza kolifulawa wokazinga ndi msuzi wotsekemera wa tchizi kuti muwonjezere gluten-free, keto touch ku chakudya chamakono. Koma mosiyana ndi choyambirira, mbale iyi imabwera ndi magalamu 6 okha a ma carbs pakudya.

Chinsinsi cha kolifulawa Mac ndi tchizi

Chinsinsi chopangira mac ndi tchizi chokoma ndi msuzi. Pa njira iyi, mugwiritsa ntchito mitundu itatu ya tchizi, kuphatikizapo heavy cream, kuti mupange msuzi wandiweyani womwe kolifulawa amatha kuyamwa.

Kuti mupange msuzi wa tchizi, mudzafunika ma ounces 125 / 4 g a fontina tchizi ndi cheddar tchizi, kuphatikiza ma ounces / 60 g a kirimu tchizi. Phatikizani tchizi ndi kapu ya heavy cream, paprika, mchere, ndi tsabola watsopano wakuda mu poto lalikulu pa sing'anga kutentha.

Pamene msuzi ukuzizira, dulani kolifulawa mu florets ndi wiritsani mpaka wachifundo. Pamene msuzi uli wosalala ndipo maluwa a kolifulawa aphikidwa, phatikizani ziwirizo mu mbale yophika. Ikani mbale yophika mu uvuni yomwe idatenthedwapo kale mpaka 190º C / 375º F.

Pamene mumaikonda maphikidwe kuchokera macaroni ndi tchizi angaphatikizepo crunchy topping monga fries la French y zinyenyeswazi za mkate, zowonjezera ziwirizi sizoyenera kuzipanga kukhala zochepa za carb.

Ngati mukufuna mawonekedwe owonjezera pang'ono, ganizirani zodula zidutswa za Nyamba yankhumba o anyezi wobiriwira pa. Kapena mutha kuwazanso tchizi ta Parmesan grated pamwamba kuti muwonjezere cheesy crunch.

Kodi mkaka umaloledwa pazakudya za ketogenic?

El tchizi Ndi chakudya chodziwika bwino cha keto ndipo chimakhala ndi gawo lalikulu pazakudya izi.

Ndi mitundu inayi ya mkaka yophatikizidwa mu mac ndi tchizi, mwina mukudabwa: “Kodi mkaka wa mkaka ndi ketogenic? Yankho losavuta ndi inde, koma ndi chenjezo zochepa.

Zosankha za mkaka wa Ketogenic

Mkaka, monganso nyama zina, uyenera kukhala wapamwamba kwambiri womwe ungakwanitse. Sankhani mkaka wodyetsedwa ndi udzu ngati kuli kotheka, pewani mkaka wopanda mafuta ochepa kapena wopanda mafuta.

Zamkaka ngati batalaLa heavy kukwapula zonona (kapena kirimu watsopano), heavy cream ndi ghee Ali ndi mafuta ambiri komanso zero carbohydrate, zomwe zimawapangitsa kukhala abwino pazakudya za ketogenic.

Zakudya zamkaka zomwe muyenera kuzipewa ndi keto

Mitundu ina ya mkaka si yoyenera pazakudya za keto. Mkakamkaka wathunthu, wosanjidwa kapena wosakanizidwa pang'onopang'ono komanso mkaka wosakanizidwa uli ndi ma carbohydrate ambiri, makamaka chifukwa cha kuchuluka kwawo kwamafuta. shuga. (Galasi la mkaka wonse lili ndi ma carbohydrates opitilira 12.)

Mukamagwiritsa ntchito mkaka mu maphikidwe a keto, monga macaroni otsika a carb cauliflower, Pewani mkaka wokhala ndi lactose wambiri. Bwezerani mkaka wolemera kapena wapakati pa mkaka ngati kuli kotheka, kapena batala wa ghee ngati mumakhudzidwa kwambiri ndi lactose.

Phindu la thanzi la kolifulawa

La kolifulawa ndizomwe zimagwiritsidwa ntchito m'maphikidwe a keto chifukwa cha kusinthasintha kwake. Zakhala mbatata yosenda, Misa ya pizza y mpunga, ndipo tsopano ndicho chofunikira kwambiri mu Chinsinsi cha kolifulawa cha cheesy.

Nawa maubwino ena azaumoyo a masamba a cruciferous:

# 1 ili ndi mavitamini

Kolifulawa ali ndi vitamini C wochuluka ndipo amapereka zoposa 70% za mtengo watsiku ndi tsiku mu kapu imodzi yokha. Thupi laumunthu silingathe kupanga vitamini C palokha, choncho ndikofunika kuti muwonjezere zakudya ku zakudya zanu zomwe ndizofunikira kwambiri za vitamini iyi yomwe imapangitsa kuti chitetezo cha mthupi chitetezeke.

Vitamini yosungunuka m'madzi iyi ndi yomwe imayambitsa njira zosiyanasiyana m'thupi, kuphatikiza kukonza minofu, kuyamwa kwachitsulo, komanso kutsitsa cholesterol ya LDL.zoipa"( ¹ ) ( ² ).

Kolifulawa imakhalanso ndi vitamini K, yomwe imathandiza kuti magazi asamatseke, amathandizira kuti ubongo uzigwira ntchito bwino, kupanga mafupa, komanso kagayidwe kabwino. Vitamini K amadziwikanso kuti amapangitsa mafupa kukhala ndi thanzi labwino komanso kukhala ndi thanzi labwino la mafupa a minofu ( ³ ).

# 2 Zitha kuthandiza kuchepetsa chiopsezo cha khansa

Zamasamba za Cruciferous ngati kolifulawa zawonetsedwa kuti zimachepetsa kukula kwa zotupa za khansa ( ⁴ ). Bwanji? Zamasamba za Cruciferous zili ndi glucosinolates, mankhwala okhala ndi sulfure omwe awonetsedwa kuti amachepetsa kukula kwa chotupa ( ⁵ ).

Kuphatikiza apo, kudya kwambiri masamba a cruciferous monga kolifulawa kwawonetsedwa kuti kumachepetsa chiopsezo cha khansa ya m'mapapo ndi colorectal, makamaka ( ⁶ ).

# 3 Imathandiza kulimbana ndi kutupa

Kutupa ndi chimodzi mwa zifukwa zomwe zimayambitsa matenda aakulu. Masamba a Cruciferous ngati kolifulawa ali ndi ma antioxidants ambiri. Ma antioxidants awa, makamaka beta-carotene ndi quercetin, amathandizira kuchepetsa kupsinjika kwa okosijeni komanso kulimbikitsa chitetezo chamthupi ( ⁷ ).

Pangani Chinsinsichi kukhala chanu

Chimodzi mwazinthu zabwino kwambiri pakuphika: mumasintha zinthu kuti chakudya chanu chizikondera momwe mukukondera.

Mukhoza kutsatira njira iyi monga momwe akufunira, kapena mukhoza kuyesa ndi kusangalala nayo. Nazi njira zina zomwe mungayambitsire kupanga kolifulawa mac ndi tchizi Chinsinsi kukhala chanu:

• Gwiritsani ntchito tchizi zosiyanasiyana: pamwamba ndi Parmesan tchizi kapena fontina m'malo mwa mozzarella.
• Onjezani zitsamba ndi zonunkhira: Kuwaza ndi tsabola wa tsabola wa cayenne kuti mugwire mwapadera, kapena onjezerani katsabola wouma pang'ono, parsley, kapena tsabola wakuda.
• Pangani crispy wapamwamba: kuwaza mapiko a nkhumba pamwamba m'malo mwake Pan, kapena onjezerani zidutswa zingapo za nyama yankhumba kuti ikhale yosuta, yokoma.
• Pangani zovuta zina: Phatikizani kagawo kakang'ono ka mpiru wa Dijon mu msuzi wa tchizi kuti mukhale ndi kukoma kokoma kwambiri.
• Gwiritsani ntchito ufa wa adyo: Mukatentha kolifulawa, perekani ufa wa adyo pamaluwa ang'onoang'ono kuti muwonjezere kukoma ndi zakudya.
• Gwiritsani ntchito masamba ena: simukuyenera kungogwiritsa ntchito kolifulawa. Yesani kupanga mac ndi tchizi m'malo mwa kolifulawa, broccoli.

Ngakhale iyi ndi nthawi yanu yoyamba kuyesa kupanga keto ya imodzi mwazakudya zomwe mumakonda paubwana, sangalalani kukhitchini ndikupanga luso.

Sangalalani ndi macaroni ndi tchizi ndi kolifulawa

Kupatula pazakudya zopatsa thanzi za mbale iyi, kuphatikiza mitundu itatu yosiyana ya tchizi ndi kuwonjezera kwa heavy cream kumapangitsa kuti ikhale yolemera kwambiri komanso yokoma kwambiri.

Ichi ndiye chakudya chotonthoza kwambiri chomwe chingakuthandizeni kukhalamo ketosis, kwaniritsani zilakolako zanu za pasitala ndikupatseni zakudya zosiyanasiyana zomwe mungasangalale nazo.

Macaroni awa a kolifulawa ali okonzeka mu nthawi yonse ya mphindi 40 zokha ndipo sizipangitsa kuti shuga wanu wam'magazi achuluke ngati maphikidwe achikhalidwe. Sangalalani ngati mbali kapena pamwamba pake ndi mapuloteni kuti mudye chakudya chonse.

Low Carb Macaroni ndi Tchizi ndi Kolifulawa

Casserole Yophika Keto ndi Tchizi Cauliflower Casserole ndi yokoma, yosavuta kupanga, ndipo ilibe ma carbs.

• Nthawi yonse: Mphindi 30
• Magwiridwe: 3 makapu
• Gulu: Zikubwera
• Khitchini: American

Zosakaniza

• 225g / 8oz heavy cream
• 115 g / 4 oz amphamvu cheddar tchizi (grated)
• 115 g / 4 oz fontina (grated)
• 60g / 2oz kirimu tchizi
• Supuni 1 yamchere
• 1/2 supuni yakuda
• 1 1/4 supuni ya tiyi ya paprika
• 1 mutu waukulu wa kolifulawa

Malangizo

1. Yatsani uvuni ku 190ºF / 375ºC ndikuyala mbale yophika 20 "x 20" ndi batala kapena kupopera kopanda ndodo.
2. Dulani kolifulawa mu zidutswa 1,5 mpaka 2 cm. Kuphika kwa mphindi 4-5 mpaka mutakonzeka. Chotsani kutentha ndikukhetsa bwino. Yambani ndi pepala lakukhitchini. Ikani pambali.
3. Mu kasupe kakang'ono, phatikizani heavy cream, tchizi, kirimu tchizi, mchere, tsabola, ndi paprika. Kutenthetsa pa sing'anga kutentha mpaka yosalala. Muziganiza bwino.
4. Onjezani kolifulawa ku chisakanizo cha tchizi ndikuyambitsa.
5. Thirani mu mbale yophika ndi kuphika kwa mphindi 25-30 mpaka pamwamba ndi golide bulauni ndi kuwira.

Zakudya zabwino

• Kukula kwagawo: 1/2 chikho
• Manambala: 393
• Mafuta: 33 ga
• Ma Hydrates a Carbon : 10 ga
• CHIKWANGWANI: 4 ga
• Mapuloteni: 14 ga

Palabras malo: keto kolifulawa mac ndi tchizi