Spicy Low Carb Keto Salmon Burgers Chinsinsi

Izi sizomwe mungapangire keke ya salimoni. Ma Burgers a Keto Salmon awa ndi owoneka bwino kunja ndi ofewa mkati, ndipo amadzaza ndi zokometsera zokometsera.

Kaya mukufuna njira yatsopano yopangira mapuloteni kuti mumalize saladi yotsitsimula kapena chokhwasula-khwasula chofulumira konzani chakudyaMa burgers awa a crispy salimoni sadzakhumudwitsa konse. Sikuti ndizosavuta kuchita, komanso zimadzaza mafuta athanzi, zabwino kwa inu zakudya za ketogenic.

Zosakaniza zazikulu za Low Carb Salmon Burgers

Pali chifukwa chake ma burgers a keto salimoni sangakuchotsereni mbedza. ketosisWodzaza ndi mafuta athanzi, mapuloteni, ndi zokometsera zoyenera kuti mubwererenso kuti mudzapeze zambiri. Zosakaniza zazikulu ndi izi:

• Salmon yam'chitini kapena nsomba yophika mwatsopano.
• Chipotle mayonesi.
• Sriracha otentha msuzi.

Mosiyana ndi maphikidwe achikhalidwe a nsomba za burger, ma patties a salimoni safuna zinyenyeswazi za mkate, zomwe sizoyenera pazakudya za keto chifukwa zimakhala zambiri. chakudya. M’malo mwake, chimene chimangofunika ndi ufa wochepa wa kokonati ndi ufa wa amondi kuti upange makeke okoma mtima ameneŵa.

Kapenanso, ngati mukufuna kuphika kunja kwa ma burgers a keto salimoni, mutha kung'amba nkhumba za nkhumba ndikuzigwiritsa ntchito ngati "zinyenyeswazi". Ngati mukufuna njirayi, ingophimbani ma patties yaiwisi ndi zidutswa za nkhumba za nkhumba musanaziike mu skillet.

Kupatula kukhala kosavuta kuphatikiza ndikusunga ma macros anu, makeke a salimoni awa amakupangitsani kumva kukhala osangalala kupeza zonsezo. mafuta athanzi ndi mapuloteni omwe salimoni amadziwika nawo.

Ubwino wa nsomba zakutchire

Pali maubwino angapo omwe mumapeza mukadya nsomba zakutchire. Nsomba zakutchire zimakhala ndi omega-3 fatty acids wambiri komanso ma micronutrients ena ambiri opindulitsa kuposa nsomba zolimidwa, zomwe nthawi zambiri zimadyetsedwa ndi soya ndi chimanga. ¹ ).

Nsomba zakutchire ndi gwero labwino kwambiri la zomanga thupi zowonda. Pazifukwa izi, salimoni adaphunziridwa chifukwa cha zotsatira zake pakuchepetsa thupi komanso thanzi la mtima ( ² ) ( ³ ).

Kuchepetsa thupi

Salmoni yakhala mutu wa maphunziro angapo oyambilira ochepetsa thupi komanso owongolera. Kafukufuku wochepa wa makoswe omwe adasindikizidwa mu 2008 adawonetsa kuti kuwonjezera nsomba ku zakudya za makoswe kumalepheretsa kudya kwa calorie ngakhale kuti makoswe sanayankhe bwino ku leptin. ⁴ ). Leptin ndi chizindikiro cha mahomoni chomwe chimauza ubongo wanu kuti wadzaza.

Kafukufuku winanso wamba akuwonetsa kuti kuwonjezera nsomba pazakudya zopanda ma calorie kumathandizanso kuchepetsa thupi ( ⁵ ). Koma sikuti nsomba zonse zimakhala ndi zotsatira zofanana.

Kafukufuku waku Canada adawona kusiyana kwa kudya mitundu yosiyanasiyana ya nsomba ndipo adapeza kuti nsomba ya salimoni imakhudza kwambiri chidwi cha insulin ( ⁶ ). Izi ndi zofunika kupeza, poganizira kuti mtundu wa shuga wa 2 wafika pamlingo wovuta kwambiri m'maiko monga United States. ⁷ ).

Micronutrients ndi Omega-3

Nsomba zakutchire zimatha kuchepetsa kupsinjika kwa okosijeni komanso kutupa kwadongosolo. Ndi chifukwa chakuti ali ndi micronutrients, kuphatikizapo mavitamini, mchere, ndi antioxidants. Ilinso ndi omega-3 fatty acids DHA ndi EPA.

Mavitamini ndi mchere wina amaonedwanso ngati antioxidants, monga gulu lonse la mavitamini B, vitamini D, ndi selenium, zomwe zimapezeka zambiri mu nsomba zakutchire. Zakudya izi, kuphatikiza ndi carotenoid yotchedwa astaxanthin, imapereka chitetezo chochuluka cha antioxidant. Astaxanthin ndi yomwe imapatsa salimoni mtundu wake wobiriwira walalanje ( ⁸ ).

Kuphatikiza ndi omega-3s opezeka mu salimoni, astaxanthin yawonetsedwa kuti imathandizira kuwongolera bwino kwa LDL ku HDL cholesterol, kupereka chitetezo chamtima, kuchepetsa kutupa kowononga muubongo, komanso kuwongolera khungu. ⁹ ) ( ¹⁰ ) ( ¹¹ ) ( ¹² ).

Kulimbana ndi mayankho otupa ndikofunikira pakupewa matenda ambiri osatha omwe anthu amakumana nawo, monga khansa, matenda a metabolic, komanso matenda amtima.

Mapuloteni apamwamba kwambiri

Monga mafuta athanzi, mapuloteni ndi ofunikira kuti thupi lanu lizigwira ntchito bwino. Mapuloteni amathandiza thupi lanu kuchira kuvulala, kusunga ndi kupanga minofu yowonda, ndikuwongolera mahomoni omwe amawongolera chilakolako chanu ( ¹³ ) ( ¹⁴ ).

Kudya kwa protein ndi gawo lofunikira kwambiri pakuchepetsa thupi. Mukachepetsa thupi, kudya zomanga thupi zokwanira ndikofunikira kuti mupewe kuchepa kwa minofu, chifukwa thupi lanu limawotcha ma calories omwe amasungidwa ( ¹⁵ ).

Popatsa thupi lanu mapuloteni omwe amafunikira, mukuwuza kuti siziyenera kuwononga nthawi kudya minofu yanu. Kuwonetsetsa kuti muli mu ketosis kudzakuthandizani kuchita izi, chifukwa thupi lanu lidzadalira kwambiri masitolo anu a mafuta kuti mukhale ndi mphamvu.

Mapuloteni ndi ofunika kwambiri kuti mukhale okhuta komanso okhuta, zomwe zikutanthauza kuti pali mwayi wochepa wodya kwambiri. Mapuloteni ena amathandizira kukulitsa chidwi cha leptin ( ¹⁶ ). Popeza leptin imayendetsa kumverera kwa kukhuta, kukhudzika kowonjezereka kungasonyeze ku thupi lanu kuti ladzaza mofulumira.

Mukakhala pazakudya za ketogenic, ndi bwino kusankha zakudya zomwe sizimangodzaza, koma zimakhala ndi michere yambiri, kotero mutha kukulitsa kuluma kulikonse. Podya nsomba zakutchire kawiri pa sabata, mukusankha gwero la mapuloteni apamwamba kwambiri omwe sangakhale ndi zowonongeka ndi zowonjezera zowonjezera za nsomba zoweta.

Zaumoyo

Salmoni ili ndi omega-3 fatty acids yambiri, yomwe yasonyezedwa kuti imathandizira kuchepetsa kutupa komwe kumayambitsa matenda a mtima, kulimbitsa minofu ya mtima, kuchepetsa kuthamanga kwa magazi, komanso kukonza minofu yowonongeka m'mitsempha. ¹⁷ ) ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ). Choncho, kudya nsomba zakutchire nthawi zonse kungathandize kuchepetsa mwayi wanu wovutika ndi mikhalidwe imeneyi.

Ubongo ndi dongosolo lamanjenje thanzi

Kuchuluka kwa mavitamini a B ndi omega-3 fatty acids kumapangitsa nsomba kukhala chakudya chabwino mu ubongo. Mavitamini a B akuphatikizapo:

• Vitamini B1 (thiamine).
• Vitamini B2 (Riboflavin).
• Vitamini B3 (Niacin).
• Vitamini B5 (Pantothenic Acid).
• Vitamini B6
• Vitamini B9 (kupatsidwa folic acid).
• Vitamini B12

Mavitamini onsewa amapezeka mu nsomba zakutchire, ndipo niacin ndi B12 ali ndi milingo yayikulu kwambiri. ²¹ ). Mavitamini a B sikuti amangothandiza kuchepetsa kutupa m'thupi, komanso amateteza maselo, thanzi la mitochondrial, ndi kukonza DNA ( ²² ). Amagwira ntchito yofunika kwambiri poteteza kugwira ntchito kwabwino kwa ubongo ndi dongosolo lamanjenje ( ²³ ).

DHA ndi mtundu wa omega-3 wopezeka mu nsomba. Zimapezeka mu nsomba zakutchire chifukwa zimadya ndere zomwe zimapanga. DHA yawonetsedwa mosalekeza m'maphunziro kuti apereke chitetezo ku ubongo ndi dongosolo lamanjenje. Ngakhale kuti si njira zonse zomveka bwino, asayansi amakhulupirira kuti izi zimachitika makamaka chifukwa cha mphamvu zake zotsutsana ndi kutupa.

Kafukufuku wagwirizanitsa kudya nsomba zamtundu wa DHA ndi kuchepetsa nkhawa komanso kukhumudwa. Imatetezanso ubongo mwa ana omwe akukula, amachepetsa kukumbukira zinthu chifukwa cha ukalamba, komanso amachepetsa chiopsezo cha dementia. ²⁴ ) ( ²⁵ ) ( ²⁶ ) ( ²⁷ ) ( ²⁸ ).

Zokometsera Keto Salmon Burgers

Ma keto salmon makeke kapena ma burgers amatsimikizika kuti aziwoneka pafupipafupi pa inu chakudya cha ketogenic. Mukhoza kugwiritsa ntchito nsomba zotsalira za salimoni kapena nsomba zamzitini, koma onetsetsani kuti nthawi zonse zimakhala zakutchire osati zolimidwa.Izo ndi zabwino chifukwa mukhoza kuzitumikira zimatenthedwa mu skillet wamkulu, kapena kuzizira molunjika kuchokera mufiriji mu saladi wobiriwira kapena kupita ndi idyani kunja kwa nyumba.

• Nthawi yonse: 10 minutos.
• Magwiridwe: 4 nsomba za salmon.

Zosakaniza

• 1 supuni ya tiyi chipotle mayo.
• 1 - 2 supuni ya tiyi ya Sriracha msuzi.
• Supuni 1/2 yamchere
• 1/4 supuni ya tiyi ya tsabola.
• Dzira 1 lalikulu
• Supuni 2 wobiriwira anyezi, finely akanadulidwa.
• 1/2 supuni ya supuni ya ufa wa kokonati.
• Supuni 2 za ufa wa amondi.
• 1 salimoni yam'chitini kapena ½ mapaundi ya salimoni yophika, makamaka nsomba ya sockeye kapena pinki.
• Supuni 1 ya mafuta a avocado kapena mafuta a azitona.
• 1/4 supuni ya tiyi yosuta paprika.
• Supuni 4 za chives.
• Madzi a mandimu (ngati mukufuna).

Malangizo

1. Onjezerani mayonesi, Sriracha, paprika wosuta, dzira, ndi chives ku mbale yaikulu yosakaniza. Onjezerani mchere ndi tsabola kuti mulawe.
2. Onjezani salimoni, ufa wa amondi, ndi ufa wa kokonati kusakaniza. Sakanizani mosamala kuti muphatikize zosakaniza zonse.
3. Gawani chisakanizo cha salimoni mu milu inayi ndikupanga patties.
4. Valani skillet wamkulu kapena nonstick skillet ndi mafuta a avocado ndikuyika pa kutentha kwakukulu. Ikani patties mu mafuta otentha ndikuphika kwa mphindi 3-4. Flip the burgers ndi kuphika pa sing'anga kutentha mbali inayo mpaka golide bulauni.
5. Kongoletsani ndi anyezi wobiriwira ngati mukufuna ndikutumikira ndi chipotle mayo monga msuzi. Mukhozanso kuwonjezera kadontho ka mandimu kuti mukhale acidic.

Zakudya zabwino

• Kukula kwagawo: 2 nsomba za salmon.
• Manambala: 333.
• Mafuta: Magalamu 26
• Zopopera: 3 g (Ma carbohydrate Net: 2 g).
• CHIKWANGWANI: Magalamu 1
• Mapuloteni: Magalamu 17

Palabras malo: keto salmon burgers.