Mphindi 20 Keto Wakuda Nkhuku Chinsinsi

Maphikidwe a nkhuku zakuda nthawi zambiri amapangidwa ndi zokometsera zakuda zomwe zimakhala ndi shuga ndipo ndani amadziwa zina.

Mtundu wa ketogenic uwu umachotsa sitolo yogula zokometsera zosakaniza ndikuyikamo zitsamba zosankhidwa mosamala ndi zonunkhira kuti mukhale ndi chakudya chochepa cha carb choyera komanso chathanzi.

Gawo labwino kwambiri? Sikuti ndi ketogenic, komanso ndi paleo-wochezeka komanso wopanda gluten.

Nkhuku yakuda yakuda iyi ndi:

• Chokoma.
• Wophwanyika.
• Zokometsera.
• Chokoma.

Zosakaniza zazikulu ndi:

• Mawere a nkhuku.
• Chitowe.
• Chili powder.

Zosakaniza zowonjezera.

• Tsabola wamtali.
• Anyezi ufa.

Ubwino Wathanzi Wa Chinsinsi Cha Nkhuku Yakudayi

#1: Ndiwolemera mu omega-9 fatty acids

M'zaka zaposachedwa, mafuta a avocado adalandira chidwi chochuluka pazochitika zophikira osati chifukwa cha kuphika kwake kutentha kwambiri, komanso chifukwa cha mafuta ake a asidi.

Mafuta a Avocado ndi gwero lambiri omega-9 mafuta acids, omwe amatchedwanso mafuta a monounsaturated. Ngakhale pali nkhani zambiri zokhuza mafuta okhutitsidwa ndi ma omega-3s, ma omega-9s sakuwoneka kuti amakhudzidwa kwambiri.

Mafutawa amatha kupirira kutentha kwambiri kuposa ma omega-3s komanso amapereka thanzi labwino, makamaka pamtima wanu. ¹ ).

Mafuta a avocado ndi gwero labwino kwambiri la omega-9 acid, ndipo 70% ya lipids mu mapeyala amachokera kumafuta a monounsaturated. ² ).

# 2: kukonza chimbudzi

Chinsinsi chokoma cha nkhukuchi chimadzaza ndi zitsamba ndi zonunkhira. Zina mwa ubwino wowonjezera zokometsera pazakudya zanu ndi momwe zingakhudzire chimbudzi.

Mukakhala ndi chimbudzi chofooka, nthawi zambiri mumamva ngati m'mimba mukupweteka kapena kutupa. Komabe, chimodzi mwazotsatira zosawoneka bwino za kusagaya bwino m'mimba ndi kusayamwa bwino kwa zakudya zomwe zingayambitse kupereŵera ndi kutopa.

Chitowe ndi zonunkhira zomwe zimadziwika chifukwa cha ntchito yake yomwe imathandizira chimbudzi. Kwa zaka masauzande ambiri, chitowe chakhala chikugwiritsidwa ntchito mu chikhalidwe cha ku India kuti zisawonongeke bwino.

Kafukufuku akuwonetsa kuti kudya chitowe kumatha kupititsa patsogolo ntchito ya michere yomwe imaphwanya chakudya, ndikupangitsa kuti thupi lanu likhale ndi thanzi labwino ( ³ ).

# 3: imathandizira chitetezo chamthupi

Chinthu chinanso champhamvu mu Chinsinsi cha nkhuku zakuda ndi adyo. Zitukuko padziko lonse lapansi zakhala zikugwiritsa ntchito adyo ngati chomera chochiritsa kwazaka zopitilira XNUMX ( ⁴ ).

Chimodzi mwazinthu zodziwika bwino zomwe adyo amapereka ndi chitetezo chake. Garlic supplementation yasonyezedwa kuti sikungochepetsa mwayi wokhala ndi chimfine, komanso kuchepetsa nthawi ya chimfine ( ⁵ ).

Pawiri mu adyo wotchedwa allicin amapangidwa pamene adyo waphwanyidwa. Allicin ali ndi antioxidant komanso anti-yotupa m'thupi lanu, zomwe zimatha kufotokozera zomwe adyo amalimbikitsa. ⁶ ).

Keto wakuda nkhuku mu mphindi 20

Chinsinsi chokoma cha keto ichi ndi chosinthika modabwitsa. Mutha kuzipanga ngati chakudya chanu chachikulu kapenanso kuzipanga kukhala zokometsera keto.

Nkhuku za nkhuku ndi mapiko a nkhuku zimawonekera kwambiri pazakudya zomwe mumakonda, koma ikani nkhuku yakuda iyi pa skewer kuti mukhale ndi zokoma zokoma, zowonjezera nkhuku zomwe mungakonde.

• Nthawi Yokonzekera: 5 minutos.
• Nthawi yonse: 25 minutos.
• Magwiridwe: 4.

Zosakaniza

• 1 - 2 supuni ya tiyi chitowe.
• 1 - 2 supuni ya tiyi ya tsabola wakuda.
• 1-2 supuni ya tiyi ya ufa wa adyo.
• 1 - 2 supuni ya tiyi yosuta paprika.
• ½ - 1 supuni ya tiyi ya mchere.
• ½ - 1 supuni ya tiyi ya tsabola wakuda.
• Supuni 1 ya mafuta a avocado.
• Mabere a nkhuku anayi 115 g / 4 oz.

Malangizo

1. Sakanizani zokometsera zonse mu mbale.
2. Mu skillet wamkulu pa sing'anga kutentha kuwonjezera mafuta avocado.
3. Pamene skillet ikuwotcha, vala nkhuku mofanana ndi kusakaniza zonunkhira.
4. Pogwiritsa ntchito mbano, ikani mabere a nkhuku pang'onopang'ono mu skillet.
5. Kuphika kuphimba kwa mphindi 8-10 mbali imodzi. Yendetsani ndikuphika kwa mphindi 8-10, kapena mpaka kutentha kwa mkati kufika 75ºF / 165º C.
6. Kutumikira ndi zokongoletsa wa kolifulawa macaroni ndi tchizi.

Zakudya zabwino

• Kukula kwagawo: 1 bere la nkhuku.
• Manambala: 529.
• Zopopera: 2 g (Net: 1 g).
• CHIKWANGWANI: Magalamu 1
• Mapuloteni: 95,5.

Palabras malo: keto wakuda nkhuku.