Chinsinsi cha Msuzi wa Lasagna Wotsika Carb

Ngati mumakonda chakudya cha ku Italy, muyenera kudziwa bwino lasagna yachikhalidwe. Muyenera kudziwa kale kuti nthawi zambiri ndi chakudya chomwe chimakondedwa ndi banja lonse.

Komabe, pazakudya za ketogenic, muyenera kusintha zina ngati mukufuna kusangalala ndi chakudya chotonthoza ichi.

Msuzi wa lasagna uwu umatenga kukoma kwa lasagna, kuphatikizapo zakudya zonse za supu ya masamba kuti apange chakudya chokoma ndi chokoma mumphika umodzi.

Ngati mulibe Instant Pot, mutha kugwiritsanso ntchito chophika pang'onopang'ono kapena mutha kupanga zasukulu zakale ndikugwiritsa ntchito mphika wawukulu wokhazikika.

Chinsinsi cha supu ya lasagna ndi:

• Zotentha.
• Kutonthoza.
• Chokoma
• Zokhutiritsa.

Zosakaniza zazikulu ndi:

• Soseji yaku Italy.
• Tomate.
• Ajo.
• Msuzi wa nkhuku.

Zosakaniza Zosankha:

• Mozzarella tchizi.
• Basil watsopano
• Zokometsera za ku Italy.

3 Ubwino Waumoyo wa Lasagna Msuzi

# 1: Zimateteza khungu

Musanagwiritsenso ntchito mankhwala oteteza ku dzuwa, mungafune kufufuza kadyedwe kanu. Chakudya chimakhudza kwambiri thanzi la khungu lanu.

Ndipo pankhani ya zakudya zomwe zimateteza khungu, tomato ndi imodzi mwazomwe zimakhudza kwambiri.

Mukadya zakudya zomwe zili ndi mankhwala oletsa antioxidant monga carotenoids ndi flavonoids, izi zimapita ku minofu ya thupi lanu yomwe imakhala yowala kwambiri. Apa amateteza minofu yanu ku kuwonongeka kwa UV.

Tomato ali ndi lycopene wambiri, chomera chomwe chili mtundu wa carotenoid. Kafukufuku akuwonetsa kuti kumeza lycopene, kapena zinthu za phwetekere zomwe zili ndi lycopene zambiri, zimatha kukhala ndi vuto lalikulu pakhungu.

M'malo mwake, pakatha milungu 10 mpaka 12, lycopene ikuwoneka kuti imachepetsa kukhudzidwa ndi kuwonongeka kwa dzuwa komwe kumachitika ndi UV. Mwanjira iyi imakhala ngati mafuta oteteza dzuwa mkati ( ¹ ).

#2: Imathandizira thanzi la mtima

Ubwino wa adyo pa thanzi ukhoza kubweretsa malo akeake. Komabe, chimodzi mwazabwino zomwe amaphunzira pakudya adyo ndikukhudzidwa kwake ndi thanzi la mtima.

Siziyenera kudabwitsa kuti zakudya zomwe mumadya zimakhudza chiwalo chofunikira komanso chosalimba ichi. Kudya chakudya odana ndi yotupa komanso olemera mu antioxidants ndi gawo lofunikira la thanzi lanu lonse, makamaka thanzi la mtima wanu.

Kudya adyo pafupipafupi kumachepetsa cholesterol komanso kumachepetsa serum triglycerides. Ngakhale cholesterol yokha sichinthu chomwe chimayambitsa mantha, cholesterol ikawotchedwa, imatha kuyambitsa zovuta monga atherosclerotic plaques.

Kafukufuku wina adapeza kuti kudya adyo kwa miyezi iwiri kumachepetsa ndi 8% mu seramu cholesterol yonse. Ofufuzawo adanena kuti chiwerengerochi chikugwirizana ndi kuchepetsa 38% pa chiopsezo cha zochitika zapamtima kwa anthu azaka 50 kapena kuposerapo. ² ).

# 3: sinthani shuga wamagazi

Mukamatsatira zakudya za ketogenic, chimodzi mwazolinga zanu zazikulu ndikusunga zanu kuchuluka kwa shuga m'magazi, kotero mutha kusunga ma ketoni anu okwera. Kodi kusamalira izi? Kudzera chakudya.

Anyezi ndi gwero lalikulu la quercetin, antioxidant ndi anti-inflammatory compound. Quercetin ndi mankhwala amphamvu omwe amadziwika bwino chifukwa cha chitetezo chake ku matenda a shuga, khansa, matenda a neurodegenerative, ndi matenda a mtima.

Monga antidiabetic wothandizira, quercetin imatha kutsitsa shuga m'magazi poletsa kuyamwa kwa shuga m'matumbo aang'ono. Zikuwoneka kuti zimathandizira kutulutsa insulini ndikuwongolera kugwiritsidwa ntchito kwa glucose ndi minofu yotumphukira. Mwanjira ina, imathandizira maselo anu kuyamwa glucose kuti agwiritse ntchito ngati mafuta m'malo momangokhalira m'magazi ( ³ ).

Keto lasagna supu

Nthawi ina mukafuna msuzi wokometsera wa Chitaliyana, gwirani mbale ndikusonkhanitsa zosakaniza zanu kuti mupange supu yokoma ya lasagna iyi.

Muli ndi kukoma konse kwa msuzi wa phwetekere wolemera, kuphatikiza nyama ndi tchizi za lasagna, ndani angafunse zambiri?

Msuzi Wochepa wa Carb Lasagna

Mukuyang'ana chakudya chotonthoza m'mbale? Dumphani lasagna yachikhalidwe ndikusankha supu ya lasagna ndi soseji za ku Italy, tchizi cha ricotta, ndi tomato.

• Nthawi Yokonzekera: 15 minutos.
• Nthawi yophika: 20 minutos.
• Nthawi yonse: 35 minutos.
• Magwiridwe: 4 makapu.

Zosakaniza

• 500 g / 1 mapaundi a soseji aku Italy.
• 2 adyo cloves (finely akanadulidwa).
• 1 sing'anga anyezi.
• Supuni 1 ya maolivi.
• Supuni 2 za phwetekere phala.
• 1170 g / 6 ma ounces a tomato wosweka.
• 3 zukini (kudula mu magawo woonda).
• 3 makapu a nkhuku msuzi (kapena nkhuku msuzi).
• Supuni 1 mchere.
• ¼ supuni ya tiyi yakuda tsabola.
• Supuni 2 za oregano zouma.
• Supuni 1 youma thyme.
• ¼ supuni ya tiyi ya tsabola wofiira flakes.
• ¼ chikho cha Parmesan tchizi.
• ¼ chikho cha parsley akanadulidwa.
• ¼ chikho cha ricotta tchizi.

Malangizo

1. Yatsani Instant Pot ndikusindikiza SAUTE + ntchito kwa mphindi 10. Ikani ma soseji kwa mphindi 5. Chotsani kutentha ndikudula soseji mu 1,25-inch / 0,5-cm ma disks. Bweretsaninso mumphika. Onjezerani mafuta a azitona, anyezi, mchere, tsabola, adyo, oregano, thyme, ndi tsabola wofiira. Onetsetsani ndi kuphika kwa mphindi 2-3. Onjezerani phala la phwetekere ndikugwedeza bwino kuti muphatikize.
2. Thirani mu tomato ndi nkhuku msuzi.
3. Zimitsani Instant Pot, yatsaninso ndikusindikiza MANUAL + 20 minutes. Valani chivindikiro ndikutseka valavu.
4. Chowerengeracho chikazimitsidwa, masulani kukakamiza pamanja ndikuchotsa kapu. Onjezani magawo a zukini ndikupumula kwa mphindi 5-10 mpaka atafewetsa mawonekedwe omwe mukufuna.
5. Gawani ndikutumikira ndi supuni ya tchizi ya ricotta, dashi la Parmesan tchizi, ndi parsley wodulidwa ngati mukufuna.

Zakudya zabwino

• Kukula kwagawo: 1 chikho.
• Manambala: 209.
• Mafuta: Magalamu 11
• Zopopera: 9 g (7 g ukonde).
• CHIKWANGWANI: Magalamu 2
• Mapuloteni: Magalamu 19

Palabras malo: Chinsinsi cha supu ya keto lasagna.