Quick keto dzira mpukutu mu mbale Chinsinsi

Pambuyo pa tsiku lalitali, kuphika chakudya kuchokera pachiyambi kungakhale kufunsa zambiri za thupi. Mwamwayi, pali zidule zing'onozing'ono zomwe zingapangitse chakudya chopangira nyumba kukhala chotheka. Ndi njira iyi ya mbale imodzi ya keto egg roll, muchita zomwezo - gwiritsani ntchito nkhuku yophikidwa kale kuti mudzipulumutse nthawi yamtengo wapatali.

Chinsinsichi chimagwiritsa ntchito nkhuku ya rotisserie yogula sitolo monga imodzi mwa zosakaniza, kuchepetsa kwambiri kukonzekera. Mukamagwiritsa ntchito nkhuku ya rotisserie, muyenera kuchita ndikuphwanya nkhuku, kuphatikiza ndi masamba ndi kokonati aminos, ndikusangalala ndi chakudyacho.

Chinsinsi cha carb chotsikachi chakonzeka mu nthawi yonse ya mphindi 15, chili ndi ma carbs atatu okha pakudya, chili ndi ma gramu 3 a mapuloteni, ndipo ndi okoma chabe. Sangalalani ngati imodzi chakudya chamadzulo chochepa cha carb pambuyo ntchito, kapena kupanga awiri mtanda ndi kusangalala ngati nkhomaliro tsiku lotsatira.

Momwe Mungapangire Mazira a Keto M'mbale

Chinsinsi chokoma cha keto ichi ndi chowongoka bwino, chimafuna njira zitatu zosavuta. Choyamba, tenthetsani wok kapena skillet wamkulu kukhitchini, kuyika kutentha kwapakati kapena sing'anga-mmwamba. Onjezani kokonati mafuta, anyezi y adyo, kuphika kwa mphindi ziwiri kapena mpaka anyezi ayambe kuphulika.

Kenaka, yonjezerani zotsalira, kuphatikizapo nkhuku yofiira yofiira, shredded kabichi, msuzi ndi zokometsera. Kuphika kwa mphindi zisanu, kapena mpaka masamba anu ali ofewa.

Musanayambe kutumikira, sinthani zokometsera zanu. Ngati mumakonda zinthu zokometsera, mutha kuthira theka la supuni ya tiyi ya phala la chili. Kapena mungafune kuwonjezera tinthu tating'ono ta ginger, adyo, mchere wa m'nyanja, kapena tsabola wakuda kuti muwonjezere kukoma. Pomaliza, onjezani zina Mbewu za Sesame kapena chives akanadulidwa monga zokongoletsa.

Mafunso a Ketogenic Egg Roll Bowl

Chinsinsichi ndi chosavuta kupanga, koma ngati ino ndi nthawi yanu yoyamba kupanga keto deconstructed egg roll, mutha kukhala ndi mafunso angapo. Malangizo ndi zidule izi zikutsimikizirani kuti mukuchita bwino.

• Kodi mungalowe m'malo mwa nkhuku yophwanyika ndi mapuloteni ena? Kumene. Khalani omasuka kulowetsa nkhuku m'malo mwa mapuloteni omwe mumakonda, kuphatikiza udzu wodyetsedwa nyama ya ng'ombekapena nkhumba, pollo kapena minced Turkey.
• Kodi coconut amino acid ndi chiyani? Kokonati amino zidulo ndi m'malo msuzi wa soya gluten ndi soya, zomwe zimapangitsa kuti Chinsinsichi chikhale chopanda gluten komanso paleo. The kokonati amino zidulo Atha kupezeka ku Amazon kapena m'masitolo ambiri azaumoyo. Ngati simukuwapeza, mungagwiritsenso ntchito tamari, msuzi wa soya wopanda gluteni, kapena msuzi wa soya wochepa wa sodium monga njira yomaliza.
• Kodi ma carb amachuluka bwanji mu njira iyi? Mukayang'ana zazakudya zomwe zili pansipa, muwona kuti Chinsinsichi chili ndi magalamu 3 a net carbs, 7 magalamu amafuta, ndi 23 magalamu a mapuloteni, zomwe zimapangitsa kuti zikhale zoyenera pazakudya za ketogenic.
• Kodi mungasinthire kabichi m'malo mwa njira iyi? Mwamtheradi. Mutha kugwiritsa ntchito masamba otsika kwambiri a carb momwe mukukondera, ngakhale masamba odulidwa (monga coleslaw kapena broccoli saladi mix) amagwira ntchito bwino. Ngati mukufuna ma veggies owonjezera, omasuka kupereka mpukutuwu kolifulawa mpunga .
• Kodi mungalowe m'malo mwa phala la chilili? Kumene. Ngati mumakonda zinthu zokometsera, mutha kuwonjezera msuzi wotentha, Sriracha, kapena ma flakes a tsabola wofiira kuti muyambe mwachangu.
• Kodi Chinsinsichi chikhalabe chotsalira mpaka liti? Chinsinsichi chidzasungidwa kwa masiku asanu mufiriji mu chidebe chopanda mpweya. Sangalalani ndi zomwe zatsala usiku watha pa nkhomaliro tsiku lotsatira kapena muwapatse dzira lokazinga pamwamba kuti mukhale ndi lingaliro lanzeru (komanso lodzaza ndi mapuloteni).
• Kodi pali njira yochepetsera kuchuluka kwa zokometsera mu njira iyi? Ngati mumakonda zokometsera za ku Asia koma simungathe kugwiritsira ntchito zokometsera zowonjezera, mukhoza kusiya phala la chilili kuchokera mu njira iyi. Mungafunike kuwonjezera zokometsera zina, monga ginger watsopano (kapena ginger wonyezimira, ngati ndi zomwe muli nazo), coriander, amino acid amadzimadzi, kapena viniga wosasa.

Nkhuku Yowotcha - Chofunikira Chokonzekera Chakudya

Nkhuku ndi njira yabwino kwambiri yopangira mapuloteni pazakudya za keto, zomwe zimakhala ndi pafupifupi 25 magalamu a mapuloteni muzakudya za 115g / 4oz zokha. ¹ ). Kuonjezera apo, monga gawo la zakudya zoyenera, nkhuku, monga nkhuku ya rotisserie, zasonyezedwa kuti zimachepetsa chiopsezo cha kunenepa kwambiri, kupewa matenda a shuga a mtundu wa 2, komanso kuchepetsa chiopsezo cha matenda a mtima. ² ).

Kuwonjezera pa ubwino wake wathanzi, nkhuku ya rotisserie ili ndi ubwino wina: zosavuta. Kugwiritsira ntchito nkhuku yophikidwa mwatsopano ya rotisserie ikhoza kukhala yothandiza mukakhala yochepa pa nthawi. Ndiwofewa, ofewa, okoma, ophikidwa bwino, ndipo mumangoyenera kuyimitsa kusitolo. Kuphatikiza apo, nkhuku ya rotisserie nthawi zambiri imakhala yotsika mtengo kuposa nkhuku yonse yaiwisi, kukuthandizani kutambasula bajeti yanu yogula.

Ngati n'kotheka, sankhani nkhuku ya rotisserie kuti musamadye nkhuku yomwe yathandizidwa ndi mahomoni kapena maantibayotiki.

# 1: Thandizani kusunga nthawi

Mukayamba zakudya za keto, mudzaphika kwambiri kuposa kale. Kupanga chakudya kunyumba kumakuthandizani werengera macros anu ndikukhalabe panjira, koma zingakhudze nthawi yanu yochepa. Chifukwa chake kupeza maphikidwe omwe ali okonzeka mu mphindi 30 kapena kuchepera ndikothandiza kwambiri.

M'malo mokhala ola limodzi mukusakaniza zokometsera, kusungunula batala, kuyatsa uvuni kuti muwotchere nkhuku yaiwisi kwa ola limodzi, malo ogulitsira am'deralo akuchitirani zonse zokonzekera bwino. Komanso, nkhuku ya rotisserie ndi yosinthika kwambiri. Gwiritsani ntchito m'mabuku anu onse Maphikidwe A Nkhuku Omwe Amakonda Ochepa a Carb kudula ntchito yokonzekera pakati.

#2: ndi yotsika mtengo

Cholinga cha zakudya za ketogenic ndikukhala moyo, moyo wokhazikika womwe umagwirira ntchito inu ndi banja lanu. Kuti zakudya za ketogenic zigwire ntchito kwa nthawi yayitali, ziyenera kukhala mkati mwa bajeti yanu.

Chodabwitsa n'chakuti nkhuku ya rotisserie nthawi zambiri imakhala mtengo womwewo, ndipo nthawi zina imakhala yotsika mtengo, kuposa nkhuku yonse, yaiwisi. Kotero izo zimagwirizana bwino ndi bajeti yanu ya golosale, popanda ntchito yowonjezera yakuwotcha nkhuku kunyumba.

# 3: imakuthandizani kuti mukhalebe panjira

Kugwiritsa ntchito njira zazifupi mkati mwa sabata (monga kusankha nkhuku yogula m'sitolo) kungakuthandizeni kuti musamayende bwino mukamadya zakudya za ketogenic. M'malo modandaula za zakudya zopangidwa kuchokera ku maphikidwe ovuta, mukhoza kuyang'ana pa zofunikira: mafuta ambiri athanzi, masamba obiriwira, ndi mapuloteni okwanira.

Sangalalani ndi dzira la dzira la keto mu mbale ngati njira yofulumira ya chakudya chamadzulo

Ngati inu, mwamuna wanu, mkazi wanu kapena banja lanu lonse mumakonda kutenga Chinese, mbale iyi posachedwa idzadziwika kuti "saladi wosweka" m'nyumba mwanu. Zodzaza ndi mapuloteni, mafuta athanzi, ndi masamba ambiri, ndizokoma chakudya chachinese Palibe gluteni, palibe zokongoletsa zowuma.

Chinsinsi chokoma ichi ndi chabwino kwa nthawi yanu yotanganidwa. Pogwiritsa ntchito nkhuku ya rotisserie, ntchito yokonzekera imafuna mphindi zisanu zokha za nthawi yanu ndipo imaperekedwa mkati mwa mphindi 15. Mazira otsika a carb awa amakupatsani zakudya zaku China, koma m'njira yathanzi, yokoma keto.

Quick keto dzira mpukutu mu mbale

Iwalani kuyitanitsa takeout ndikusangalala ndi chakudya chamadzulo chokoma patebulo pakadutsa mphindi 15 ndi Keto Egg Roll yachangu komanso yosavuta iyi mu Bowl.

• Nthawi Yokonzekera: 5 minutos.
• Nthawi yophika: 10 minutos.
• Nthawi yonse: 15 minutos.
• Magwiridwe: 4.
• Gulu: Mtengo.
• Khitchini: American - China.

Zosakaniza

• Supuni 1 ya kokonati mafuta, batala, kapena ghee.
• 1 anyezi ang'onoang'ono, odulidwa
• 2 adyo cloves (finely akanadulidwa).
• 4 makapu a coleslaw.
• Supuni 1 mchere.
• 1/4 supuni ya tiyi ya tsabola.
• 1/2 supuni ya tiyi ya chilili.
• 1/4 chikho cha soya msuzi kapena kokonati amino acid.
• 4 mabere a nkhuku yokazinga (shredded).
• 1/2 supuni ya supuni ya nthangala za sesame.
• 1/4 chikho wobiriwira anyezi.

Malangizo

1. Kutenthetsa wok kapena skillet wamkulu pa kutentha kwapakati. Onjezerani mafuta a kokonati, anyezi, ndi adyo. Kuphika kwa mphindi 2-3.
2. Onjezerani cole slaw, nkhuku ya rotisserie, mchere, tsabola, phala la chili, ndi msuzi wa soya. Sauté ndi kuphika kwa mphindi 5-6 mpaka masamba ali ofewa.
3. Konzani zokometsera momwe mukufunira. Pamwamba ndi nthangala za sesame ndi chive chobiriwira chodulidwa.

Zakudya zabwino

• Kukula kwagawo: 1 chikho.
• Manambala: 163.
• Mafuta: Magalamu 7
• Zakudya zamafuta: Zakudya nsi: 3g.
• Mapuloteni: Magalamu 23

Palabras malo: keto dzira mpukutu mu mbale.