Keto 30 mphindi shakshuka Chinsinsi

Kuchokera ku zikhalidwe za ku Middle East ndi North Africa, dzira la dzira lachilendoli ndi njira yabwino yoyambira tsiku kapena kusangalala ndi brunch.

Mazira ophimbidwa akusambira mu msuzi wa phwetekere ndi zokometsera zotentha ngati chitowe, adyo ndi zokometsera za harissa, nchiyani chimapangitsa mkamwa mwako kukhala madzi?

Ngati mukufuna mazira amadzimadzi, mutha kuchepetsa nthawi yophika ndi mphindi imodzi kapena ziwiri, chifukwa kupha mazira kumawonjezera nthawi ndi mphindi imodzi.

Onjezani zosakaniza zomwe mwasankha ku Chinsinsi chokoma ichi. Parsley watsopano, feta cheese, kapena cilantro amagwira ntchito bwino.

Chinsinsi cha shakshuka ndi:

• Zachilendo
• Kutonthoza.
• Chokoma
• Chokoma

Zosakaniza zazikulu ndi:

• Mazira.
• Zokometsera za Harissa.
• Mafuta a avocado.

Zosakaniza Zosankha:

• Tsabola.
• Tsabola wakuda.
• Red tsabola flakes.

Ubwino 3 Wathanzi la Chinsinsi cha Shakshuka ichi

# 1: thandizirani polimbana ndi khansa

Chimodzi mwazinthu zabwino kwambiri zomwe mungachite popewa matenda ndikuyeretsa zakudya zanu. Kaya mukuyesera kupewa matenda a kagayidwe kachakudya, matenda amtima, kapena khansa, mizu yathanzi imatha kupezeka pa mbale yanu.

Kudya masamba atsopano osiyanasiyana ndi njira yabwino yowonetsetsa kuti thupi lanu likupeza zakudya zomwe zimafunikira. Ndipo masamba onse ndi zitsamba zomwe zikuphatikizidwa mu Chinsinsichi zimapangitsa kukhala mwala wachitetezo cha chitetezo chamthupi.

Kale, makamaka, yodzaza ndi mankhwala olimbana ndi khansa. Zamasamba za Cruciferous, nthawi zambiri, zaphunziridwa chifukwa cha kuthekera kwawo kwa khansa, kuphatikizapo khansa ya m'mapapo ndi khansa ( ¹ ).

Kale ndi gwero lolemera la sulforaphane, gulu lomwe laphunziridwa kwambiri chifukwa cha zochita zake zolimbana ndi khansa. Zikuwoneka kuti zimathandizira kufa kwa maselo a khansa, kuletsa kufalikira kwa maselo a khansa, komanso kuteteza thupi lanu ku ma carcinogens. Kuphatikiza apo, imakhala ndi antioxidant ntchito, yomwe imathandizira thupi lanu kulimbana ndi kupsinjika kwa okosijeni ( ² ).

# 2: Imathandizira thanzi laubongo

Kuphatikiza pa kukhala gwero labwino kwambiri la mapuloteni, mazira amakhalanso ndi choline, chofunikira kwambiri pa thanzi laubongo. Makamaka, ndi yolk ya dzira yomwe ili ndi choline.

Choline imathandizira pakupanga ma cell membranes komanso kaphatikizidwe ka ma neurotransmitters. Ndizofunikiranso pakukulitsa ubongo mwa makanda ndi ana aang'ono ( ³ ).

Ndilo chomangira cha neurotransmitter acetylcholine, chomwe chimakhudzidwa ndi kukumbukira, malingaliro, ndi ntchito zina zofunika kwambiri zamanjenje. ⁴ ).

Kafukufuku waposachedwa akuyang'ananso choline ngati michere yothandizira kulimbana kapena kupewa Matenda a Alzheimer ( ⁵ ).

# 3: Sinthani thanzi la mtima

Chiphunzitso cha siginecha ndi chiphunzitso chakale chomwe chimanena kuti zakudya ndi zitsamba zimafanana ndi gawo la thupi lomwe amachiritsa. Mwachitsanzo, mtedza umawoneka ngati ubongo, choncho uyenera kukhala ndi machiritso a ubongo.

Tomato ndi chakudya china chomwe chimatchulidwa nthawi zambiri pokambirana za chiphunzitso cha siginecha chifukwa cha mawonekedwe awo amtima. Osati kokha chifukwa cha mtundu wake wofiira, koma ngati mutadula phwetekere pakati, mudzawona zipinda zinayi zosiyana, zofanana kwambiri ndi zipinda za mtima wanu.

Zonse zili bwino, koma chomwe chimapangitsa chiphunzitsochi kukhala chosangalatsa kwambiri ndikuti tomato ndi chakudya chabwino cha thanzi la mtima.

Tomato ali ndi phytonutrient yotchedwa lycopene. Lycopene imagwira ntchito ngati antioxidant ndipo imatha kuteteza motsutsana ndi a matenda amtima. Kafukufuku akuwonetsa kuti pali mgwirizano wosiyana pakati pa kuchuluka kwa lycopene m'magazi ndi chiopsezo cha matenda a mtima, ndi kuchepa kwachiwopsezo ( ⁶ ).

Kuphatikiza apo, kafukufuku akuwonetsa kuti kudya tomato kumalumikizidwa ndi chiopsezo chochepa cha kupanga zolembera mwa anthu. Ndipo mu maphunziro a nyama, kuyamwa kwa lycopene kunapangitsa kuti LDL cholesterol ikhale yotsika. ⁷ ).

Easy mphindi 30 keto shakshuka

Shakshuka iyi imatha kupangidwa mu skillet wamba kapena skillet wachitsulo.

Ngati mukufuna kuwonjezera zokometsera, mutha kuwaza cilantro kapena feta watsopano pamwamba mukakonzeka kutumikira.

• Nthawi Yokonzekera: 5 minutos.
• Nthawi yophika: 20 minutos.
• Nthawi yonse: 25 minutos.
• Magwiridwe: 4.

Zosakaniza

• Supuni 1 ya mafuta a avocado.
• 2 tsabola wofiira, wodulidwa
• ½ anyezi wachikasu wapakati, akanadulidwa.
• 3 makapu akanadulidwa kale, akanadulidwa
• 2 supuni ya tiyi ya harissa zokometsera.
• Supuni 2 za ufa wa adyo.
• Supuni 2 tiyi ya chitowe.
• ½ supuni ya tiyi ya mchere wa m'nyanja.
• Supuni 2 za phwetekere phala.
• Supuni 2 zamadzi.
• Mazira 4 akuluakulu a nkhuku zaulere.

Malangizo

1. Mu skillet wamkulu pa kutentha kwapakati, onjezerani mafuta a avocado.
2. Kukatentha, onjezerani tsabola wa belu, anyezi ndikuphika kwa mphindi zisanu kapena mpaka kununkhira.
3. Onjezerani kale ndi zonunkhira, ndikutsatiridwa ndi phala la phwetekere ndi madzi, oyambitsa mpaka mutagwirizanitsa. Kuphika kwa mphindi 5, kenaka kuchepetsa kutentha.
4. Thirani mu zidutswa zinayi ndikuwonjezera dzira lililonse ku msuzi, kuwaza ndi mchere wambiri ndikuphika kwa mphindi zisanu, kapena mpaka mazira aphikidwa momwe mukufunira.
5. Gawani mu magawo XNUMX, pamwamba ndi Keto Hot Sauce, ndikutumikira.

Zakudya zabwino

• Manambala: 140.8.
• Mafuta: 8.5.
• Zopopera: 6.25 Zakudya zomanga thupi nsi: 3.76g.
• CHIKWANGWANI: 2.5.
• Mapuloteni: Magalamu 57,5

Palabras malo: zosavuta shakshuka.