Nkhumba Zophika Zakudya Zakudya Zakudya Zam'madzi ndi Keto BBQ Sauce Recipe

Ng'ombe ndi nkhuku ndizofunika kwambiri zomanga thupi lanu. Sikuti mumangosankha mapuloteni okha, monga momwe nyama ya nkhumba ya keto imasonyezera.

Ngakhale kuti nkhumba za nkhumba zimangonyalanyazidwa, zakudya za ketogenic ndi zabwino kubweretsanso nkhumba ngati gwero la mapuloteni a maphikidwe omwe mumakonda kwambiri. Ndipo sizoposa kukoma chabe.

Musanayatse uvuni, yang'anani kuti muwone chifukwa chake kuwonjezera nkhumba ku moyo wanu wa keto ndi lingaliro labwino ..

Zakudya zopatsa thanzi za nkhumba

Nkhumba imakhala ndi mavitamini ndi mchere wambiri, monga vitamini A, vitamini B6, vitamini B12, thiamine, niacin, riboflavin, pantothenic acid, komanso phosphorous, selenium, sodium, zinki, potaziyamu, mkuwa, ndi magnesium. ¹ ).

Mavitamini monga vitamini B6 ndi ofunikira pakupanga ma macronutrients osiyanasiyana ndi ntchito zina zamanjenje. Riboflavin, yemwenso amadziwika kuti vitamini B2, ali ndi udindo wokonzanso minofu yowonongeka komanso kukonza thanzi la khungu. ² ).

Zinc ndi chinthu chofunikira kwambiri chomwe chimapezeka mu nkhumba. Kulephera kuyang'anira zomwe mukudya kungayambitse kuchepa kwa zinc, zomwe zingayambitse kusalinganika kochuluka, monga kusintha kwa chilakolako cha kudya, kusinthasintha kwa thupi, kutayika tsitsi, vuto la m'mimba, kutopa kosatha, kapena ngakhale kubereka ( ³ ).

Ngati ino ndi nthawi yanu yoyamba kuyesa njira yopangira nyama ya nkhumba, musachite mantha. Konzani nkhumba za nkhumba mofanana ndi steak, poyamba muzipaka mbali zonse ziwiri mu skillet ndikuziyika mu uvuni kwa nthawi yonse yophika.

Ubwino wathanzi la zonunkhira

Mu njira iyi ya keto nkhumba chop, zokometsera zazikulu zimachokera ku parsley, paprika, oregano, ndi thyme. Nthawi zambiri mbali yayitali kwambiri ya maphikidwe ndi zokometsera.

Zitsamba ndi zokometsera zomwe mumagwiritsa ntchito pokometsera chakudya chanu zimangowonjezera kukoma. Ali ndi mankhwala omwe amatha kupindulitsa thupi lanu m'njira zambiri ( ⁴ ). Cholinga chofunikira pakuphika kwa carb yochepa ndikupangitsa kuti zakudya zanu zikhale zonenepa momwe mungathere.

Ndipo ngakhale kuti mwakhala mukugwiritsa ntchito zitsamba ndi zokometsera zambiri kwa zaka zambiri, mungakhale mukudabwa kuti pali kusiyana kotani pakati pa zitsamba ndi zonunkhira.

Mwachidule, zitsamba nthaŵi zonse zimachokera m’masamba a mmerawo, pamene zokometsera zimachokera ku mbali iriyonse ya mbewuyo kusiyapo tsamba, monga mizu, njere, maluwa, mphukira, zipatso, zipatso, kapena makungwa.

Zitsamba ndi zokometsera, makamaka zouma zouma, zimakhala ndi ma phytochemicals ambiri omwe amadziwika kuti polyphenols. ⁵ ). Ma polyphenols awa amagwira ntchito ngati antioxidants, amateteza maselo anu kuti asawonongeke ndi ma free radicals.

Zomwe zili mkati mwake ndizofanana ndi zakudya zina zomwe zimadziwika kuti zili ndi polyphenols, monga broccoli, anyezi, mphesa, zipatso, ndi chokoleti chakuda. ⁶ ). Kuonjezera apo, pali kafukufuku wochuluka wa momwe ma polyphenols amaperekera ubwino wawo wathanzi pogwiritsa ntchito gut microbiota ( ⁷ ).

Onani pansipa zina mwazabwino zomwe mungawonjezere pazakudya zanu monga zokometsera:

• Parsley imakhala ndi apigenin, yomwe imakhala ndi anti-inflammatory properties. ⁸ ).
• Paprika amachokera ku tsabola wa belu. Paprika carotenoids amanenedwa kuti ali ndi ntchito yamphamvu ya antioxidant ( ⁹ ). Oregano ndi thyme ndi gawo la banja la Lamiaceae, lomwe limaphatikizapo zonunkhira zambiri monga marjoram, rosemary, basil, sage, ndi zina. Ma polyphenols mu oregano ndi thyme amathandiza kupewa kuwonongeka kwa okosijeni kwa lipids komwe kumayambitsa kuwonongeka kwa ma cell ndipo amadziwika chifukwa cha ma antioxidant awo. ¹⁰ ) ( ¹¹ ).

Ngakhale kuchuluka kwa zitsamba ndi zokometsera zomwe mumagwiritsa ntchito pophika ndizochepa, zimathandiza kuti chakudya chanu chikhale chokwanira.

Zakudya zam'mbali zosintha mbale iyi kukhala chakudya chabwino

Chinsinsi ichi chopanda carb, chopanda gluten ndi chabwino kwambiri kuti muphatikizepo zowaza za nkhumba muzakudya zanu zanthawi zonse. Chimodzi mwazothandiza kwambiri kuti mukhalebe pazakudya za ketogenic ndikukhala ndi mitundu yambiri muzakudya zanu.

Simungapite molakwika ndi chakudya chachikulu komanso mbali zokoma monga nyemba zobiriwira za keto, saladi popanda mbatata o crispy katsitsumzukwa wokutidwa mu keto nyama yankhumba .

Ngati mumakonda zokongoletsa ndi msuzi wolemera komanso wofewa, mutha kukonzekera izi kuchokera otsika carb kolifulawa macaroni ndi tchizi, wolemera mu heavy cream ndi mitundu itatu ya tchizi.

Kusintha kosiyanasiyana mu fryer

Ngakhale kuti Chinsinsi ichi cha Keto Pork Chop sichiyenera kupangidwa mu Instant Pot chifukwa cha tchizi cha Parmesan, mukhoza kuphika mu fryer popanda kusintha pang'ono.

Ingodumphani malangizo ophikira nyama yankhumba kukhitchini kaye, kenako tsatirani malangizo a wopanga zokazinga zanu zokazinga nyama 2,5 inchi / 1 cm.

Pakhoza kukhala chithunzi kutsogolo kwa fryer yanu chomwe chimakuuzani nthawi ndi kutentha komwe mukuyenera.

Kutengera wopanga, kutentha kovomerezeka kungagwere pakati pa 360 ndi 205º C / 400º F. Nkhumba za nkhumba zimatha kuphika mkati mwa mphindi 12 mpaka 14, kutengera makulidwe. Iwo amayaka bwino mu fryer kwambiri ndipo adzakhala crispy.

Kukhudza komaliza: barbecue msuzi

Pamodzi ndi zokometsera zambiri zomwe mungasankhe, mutha kukweza izi keto nkhumba za nkhumba ndi keto-wochezeka msuzi wa barbecue kuti mumalize.

Chinsinsi ichi cha Keto BBQ Sauce Recipe ikuthandizani kukhala mu ketosis ndi zopangira zake zochepa zama carb, monga msuzi wa phwetekere, Apple cider vinigamsuzi wa Worcestershire, mpiru wofiirira, anyezi ufa y ufa wa adyo.

Mukatopa ndi nkhuku ndi ng'ombe monga gwero lanu lalikulu la mapuloteni, izi za nkhumba za nkhumba ketogenic Adzakupatsani kukoma konse komwe mumalakalaka ndipo ndikudziwa zidzasintha ku zosowa zanu zazikulu za ketogenic.

Ndi zopitilira 59 magalamu a mapuloteni, 3,2 magalamu a net carbs, ndi mafuta okwana opitilira 17g, chops ichi chidzapatsa ma macros anu mphamvu yolemekezeka.

Zakudya za nkhumba zophikidwa ndi keto barbecue msuzi

Izi Zophika Boneless Pork Chops ndiye chakudya chomaliza cha keto. Odzaza ndi mapuloteni olemera kwambiri, zowaza za nkhumba zimadzaza, zotsika kwambiri, komanso zosavuta kupanga. Ngati mukugwiritsa ntchito mafupa a nkhumba, mungafunike kusintha nthawi yophika, koma chifukwa chakuti amakhala ochepa kwambiri kuposa opanda mafupa.

• Nthawi Yokonzekera: 10 minutos.
• Nthawi yophika: 50 minutos.
• Nthawi yonse: 1 ola 10 mphindi.
• Magwiridwe: 4.
• Gulu: Mtengo.
• Khitchini: Amereka.

Zosakaniza

• 1/2 chikho cha tchizi cha Parmesan tchizi.
• 1 1/2 supuni ya tiyi ya ufa wa adyo.
• Supuni 1 ya parsley zouma.
• Supuni 1 youma thyme.
• Supuni 1 ya paprika.
• Supuni 3/4 yamchere
• 1/2 supuni ya tiyi ya tsabola.
• 1/2 supuni ya supuni ya ufa wa anyezi.
• 1/4 supuni ya supuni ya tsabola wofiira.
• 1/8 supuni ya tiyi ya oregano.
• Supuni 1 ya mafuta a avocado.
• 4 zidutswa za nkhumba.

Malangizo

1. Preheat uvuni ku 180º C / 350º. Thirani mbale yophika yopanda ndodo ndi kupopera kophika.
2. Phatikizani tchizi ta Parmesan ndi zonunkhira mu mbale yosaya. Menyani mpaka mutaphatikizana bwino.
3. Kutenthetsa mafuta a avocado pa kutentha kwapakati mu skillet wamkulu.
4. Pamwamba pazakudya za nkhumba ndi zokometsera ndikuyika mu skillet wotentha. Chitsulo chachitsulo chopangidwa ndichitsulo chingakhale chabwino kwa zokutira crispy. Brown mbali zonse za nkhumba za nkhumba. Tumizani zidutswa za nkhumba zofiirira ku mbale yokonzekera kuphika.
5. Thirani keto barbecue msuzi (ngati mukufuna) pazakudya za nkhumba.
6. Kuphika nyama za nkhumba mu uvuni mpaka kutentha kwa mkati kufika 150ºC / 300ºF, pafupifupi mphindi 50. Chotsani mu uvuni ndikusiya nkhumba za nkhumba zipume mpaka kutentha kwa mkati kufika 70º C / 160º F, pafupifupi mphindi 10.

Zakudya zabwino

• Kukula kwagawo: 1 nkhumba ya nkhumba.
• Manambala: 423.
• Mafuta: Magalamu 17,2
• Zopopera: 4 g (Ma carbohydrate Net: 3,2 g).
• Mapuloteni: Magalamu 59,8

Palabras malo: Keto Anaphika Nkhumba za Nkhumba.