Low Carb Gluten Free Keto Chili Chinsinsi

Palibenso china chilichonse chokhutiritsa kuposa mbale yaikulu ya tsabola pa tsiku lozizira kwambiri. Ndipo Chinsinsi ichi cha chili chotsika cha carb chidzakhala chakudya chomwe mumakonda kwambiri usiku uliwonse womwe mukufuna kutenthetsa ndi chakudya chokoma komanso chotentha.

Ichi si chili chili chonse, ndi chili chochepetsetsa cha keto. Izi zikutanthauza kuti amakoma mofanana ndi tsabola wamtundu wamtundu, akadali otsika kwambiri mu ukonde wa carbs komanso wodzaza mafuta athanzi.

Pochotsa nyemba ndi kuwonjezera zosakaniza zokhala ndi michere monga msuzi wa ng'ombe ndi ng'ombe yamphongo yodyetsedwa ndi udzu, mumapeza kukoma konse kwinaku mukuchepetsa kuchuluka kwa carb.

Keto chilili ndi chokhutiritsa komanso chochepa cha carb, ndipo zimangotengera nthawi yonse ya mphindi 10 kuti ututumuke. Kuphatikiza apo, ndizosavuta kusonkhanitsa ndikusunga, kuchepetsa nthawi yokonzekera chakudya mkati mwa sabata.

Ngati iyi ndi nthawi yanu yoyamba kupanga chili, mungakonde njira iyi yosinthasintha. Ngakhale maphikidwewa amakonzekeretsa tsabola mu uvuni wa Dutch kukhitchini yanu, mutha kugwiritsa ntchito chophika pang'onopang'ono kapena Instant Pot, zida ziwiri zazikulu zakukhitchini za moyo wotanganidwa.

Kugwiritsa ntchito Instant Pot kumapangitsa kuti nthawi yophika ikhale yaifupi, pomwe kuphika chili mu cooker wocheperako kumapangitsa kuti zokometsera ziziyenda mozama. Ikani ng'ombe pansi mpaka golide wofiira, kenaka mutumize kwa wophika pang'onopang'ono kuti mukhale ndi chakudya chosavuta ndikuyiwala zina zonse.

Kodi mungapange bwanji chilili chochepa cha carb?

Mukayang'ana zowona zazakudya, mbale iyi ya chilili yopanda nyemba, yotsika kwambiri imakhala ndi magalamu 5 okha net carbs, zomwe zimapanga chakudya chokhutiritsa. Kuti mumve zambiri, komanso mlingo wina wamafuta athanzi, mutha kuwonjezera supuni ya kirimu wowawasa pamwamba.

Kodi mukufunikira chiyani kuti mupange keto chili chopanda gluteni? Zina mwazosakaniza zazikulu ndi izi:

• Mafuta a avocado.
• 1 kilo/2 pounds ya ng'ombe pansi, makamaka udzu.
• 2 cloves wa adyo .
• Zokometsera zina.
• Msuzi wa fupa la ng'ombe.

Ngakhale pafupifupi maphikidwe onse a chilili alibe gluteni, amakhalabe ndi chakudya chambiri. Kapu ya tsabola wopangidwa kunyumba yokhala ndi nyemba imatha kukhala ndi magalamu opitilira 29 amafuta onse. Ngakhale ndi zakudya zowonjezera, mumakhalabe ndi magalamu 22 a carbs ( ¹ ).

Monga maphikidwe ambiri a keto, mutha kusangalalabe ndi zakudya zomwe mumakonda, ndikusintha pang'ono. Mu Chinsinsi chosavuta chotsika ichi cha chilili, mumalumpha nyemba ndikuzisintha kukhala zamasamba ndi nyama yang'ombe. Izi zimakupatsirani mbale yokhuthala yofanana ndi nyama yomwe mukufuna koma popanda ma carbs owonjezera.

Chifukwa chiyani nyemba siziloledwa pazakudya za ketogenic?

Anthu amene amatsatira zakudya zamasamba amakonda kuona nyemba ngati gwero la mapuloteni. Komabe, mukayang'anitsitsa zakudya, mapuloteni, ndi mafuta ndizochepa.

Pazakudya za ketogenic, pafupifupi 70-75% ya zopatsa mphamvu zanu ziyenera kubwera kuchokera kumafuta, 20-25% kuchokera ku mapuloteni, ndi 5-10% yokha kuchokera ku chakudya. Mukayang'ana pazakudya za nyemba zomwe zili pansipa, muwona kuti nyemba zili ndi chakudya chambiri, zomanga thupi zomanga thupi, komanso mafuta ochepa kwambiri - zosiyana ndi zomwe mukufuna pazakudya za keto. Ichi ndichifukwa chake nyemba, komanso nyemba, ambiri amapewa mu maphikidwe otsika a carb.

Ngati mutsatira ma calorie 2,000 patsiku, 5% ya zopatsa mphamvu zanu za tsiku ndi tsiku ndizofanana ndi 25 magalamu amafuta. Koma nyemba, zomwe zimagwiritsidwa ntchito mu tsabola wambiri wa tsabola, zimakhala ndi magalamu 18.5 a chakudya, zomwe zimakusiyani ndi magalamu 6.5 okha a chakudya tsiku lonse.

Momwe mungapangire chilili popanda nyemba koma osapereka kukoma

Nachi chinthu chimodzi choyenera kukumbukira popanga gulu la chilili chochepa cha carb: Nyemba ndizodzaza, osati kukoma. Mbale wa chili wopanda ufa wa chili, chitowe, ndi tsabola wofiira ndi mbale ya nyemba zoviikidwa mu phwetekere msuzi.

Ngakhale nyemba siziyenera kudya keto, zonunkhira ndi zokometsera ndizoyenera kwambiri pazakudya zochepa za carb, bola ngati alibe shuga wowonjezera kapena zowonjezera. Kuphatikiza apo, ali ndi zopatsa thanzi zochepa.

Tsabola zili ndi mankhwala otchedwa capsaicin, omwe amatha kuteteza khansa, kumenyana ndi mavairasi, ndi kuthandizira kagayidwe kake kagayidwe. ² ). Ngati munamvapo kuti ndi bwino kudya zakudya zokometsera pazakudya zochepa zama calorie, chifukwa chake. Mu kafukufuku wina, kuwonjezera kwa tsabola wa cayenne kumawonjezera thermogenesis yazakudya muzakudya, kapena zomwenso, kugwiritsa ntchito mphamvu zomwe zimafunikira pogaya zakudya zina. ³ ) ( ⁴ ).

N'chifukwa chiyani kuli kofunika kugwiritsa ntchito ng'ombe ya udzu?

Mukamadya nyama, gwero limafunikira nthawi zonse. Mu Chinsinsi ichi, mumagwiritsa ntchito ng'ombe yodyetsedwa ndi udzu m'malo mwa ng'ombe yodyetsedwa ndi tirigu kuti mupeze zakudya zambiri momwe mungathere. Ngakhale kuti anthu ena amagula nyama ya ng’ombe yodyetsedwa udzu pazifukwa za chilengedwe ndi chilengedwe, ubwino wake pa thanzi ndi wosatsutsika. , Poyerekeza ndi ng'ombe yambewu, yodyetsedwa ndi udzu ndi:

1. Gwero lalikulu la CLA.
2. Otetezeka kwa ogula.
3. Zopanda mahomoni.
4. Kalori yotsika m'malo mwa ng'ombe yodyetsedwa ndi tirigu.

Kuti mudziwe zambiri, onani mndandanda wathunthu wa ubwino wa thanzi la ng'ombe ya udzu.

# 1: Ndi gwero la CLA

Ng'ombe yodyetsedwa ndi udzu ndi gwero lofunikira la Conjugated Linoleic Acids (CLA), yomwe yafufuzidwa mozama chifukwa chokhudzana ndi kupewa komanso kuchiza khansa, komanso kunenepa kwambiri, shuga, ndi matenda amtima ( ⁵ ).

CLA itha kuthandizanso kuwongolera kuchuluka kwa shuga m'magazi, chimodzi mwazolinga za ketosis. Mu kafukufuku wina, 37% ya anthu omwe adalandira CLA adawonetsa chidwi cha insulin kuposa omwe sanalandire CLA ( ⁶ ).

# 2: ndiyotetezeka kwa ogula

Kusankha nyama yamwana wang'ombe kuchokera ku ng'ombe zodyetsedwa ndi udzu pamwamba pa ng'ombe zodyetsedwa kungathe kuchepetsa chiopsezo chakupha chakudya ndi zotsatira zina zoipa zokhudzana ndi ng'ombe zodyetsedwa. Ng'ombe zoweta mwachisawawa zawonetsedwa kuti zili ndi chiopsezo chachikulu chotenga mabakiteriya ambiri, makamaka mabakiteriya osamva ma antibiotic ( ⁷ ).

#3: ilibe mahomoni

Ng'ombe yodyetsedwa ndi udzu ilibe mahomoni kapena maantibayotiki. Ng'ombe pazakudya zamtundu wamba nthawi zambiri amapatsidwa mahomoni kuti awonjezere kulemera kwawo ndipo motero amawonjezera kuchuluka kwa nyama yomwe amapanga.

Ng'ombe zodyetsedwa ndi tirigu zimapatsidwanso mankhwala opha tizilombo toyambitsa matenda kuti zisatenge matenda omwe amafalikira mofulumira m'malo otsekedwa omwe amakhala.

# 4: imakhala ndi zopatsa mphamvu zochepa kuposa nyama yodyetsedwa ndi tirigu

Ng'ombe ya ng'ombe yodyetsedwa ndi udzu nthawi zambiri imakhala ndi zopatsa mphamvu zochepa pakudya kulikonse kuposa ng'ombe yodyetsedwa ndi tirigu. Chifukwa ng'ombe sizilandira mahomoni okulitsa, nthawi zambiri zimakhala ndi nyama yowonda kwambiri. Mumapezanso michere yambiri kuchokera ku ma calories amenewo. Ng'ombe ya ng'ombe yodyetsedwa ndi udzu imakhala ndi mavitamini E ndi A ochulukirapo ndipo imakhala ndi mafuta opatsa thanzi ( ⁸ ).

Ng'ombe yodyetsedwa ndi udzu imakhala ndi chiŵerengero chapamwamba cha omega-3 fatty acids kwa omega-6 kuposa ya ng'ombe yodyetsedwa ndi tirigu ( ⁹ ). Ngakhale onse omega-6 ndi omega-3 zidulo ali zabwino ndi mafuta a ketoKudya kwambiri omega-6 fatty acids kungayambitse kutupa.

Sinthani makonda a chilili otsika kwambiriwa kuti agwirizane ndi zomwe mumakonda

Nyama ya ng'ombe yotsika ya carb iyi ndi yoyenera kwambiri muzakudya zilizonse za keto. Khalani omasuka kuisintha ndi zosakaniza zina za keto kuti zigwirizane ndi zomwe mumakonda, kapena yesani ndikuphika mu cooker wocheperako.

Mukhoza kuyesa kusinthanitsa ng'ombe ya nkhumba, kapena pamwamba pa chili ndi chunks za bacon. Mutha kusakaniza tomato wowotcha pamoto kapena phala la phwetekere ndi msuzi wanu kuti mukhale wokhuthala kwambiri.

Ngati mukufuna tsabola wotentha, onjezerani tsabola wobiriwira kapena tsabola wofiira. Pomaliza, ganizirani kuwonjezera masamba ndi zonunkhira, monga zukini, oregano, zokometsera taco, tsabola wa belu, kapena kolifulawa mpunga. Kapena onjezerani msuzi wa Worcestershire kapena tsabola wakuda kuti muwonjezere kukoma.

Mukamagula zosakaniza za chilili chochepa cha carb, onetsetsani kuti mwagula zakudya zapamwamba kwambiri kuti mupeze phindu lazakudya zomwe mumakonda.

Low Carb Gluten Free Keto Chili

Chinsinsi ichi cha keto chili ndi chakudya chotonthoza kwambiri. Ndiwokoma mtima komanso okoma, ndipo koposa zonse, ndi magalamu 5 okha a carbs.

• Nthawi Yokonzekera: 5 minutos.
• Nthawi yophika: 30 minutos.
• Nthawi yonse: 35 minutos.
• Magwiridwe: 6.
• Gulu: Mtengo.
• Khitchini: waku Mexico.

Zosakaniza

• 1/2 supuni ya supuni ya mafuta a avocado.
• 2 timitengo ta udzu winawake wodulidwa.
• 1kg / 2lb ng'ombe yamphongo yodyetsedwa ndi udzu.
• Supuni 1 ya tsabola wa chipotle.
• Supuni 1 ya ufa wa chili.
• Supuni 2 za ufa wa adyo.
• Supuni 1 ya chitowe.
• Supuni 1 mchere.
• Supuni 1 ya tsabola wakuda.
• 425 g / 15 oz chitini cha msuzi wa phwetekere wopanda mchere.
• 450 g / 16 oz ya ng'ombe fupa msuzi.

Malangizo

1. Mumphika waukulu, tenthetsa mafuta a avocado pa kutentha kwapakati. Onjezani udzu winawake wodulidwa ndikuphika mpaka wofewa, pafupi mphindi 3-4. Ikani udzu winawake mu chidebe chosiyana ndikusunga.
2. Mumphika womwewo, yikani nyama ndi zokometsera ndi zofiirira mpaka zophikidwa.
3. Kuchepetsa kutentha kwa sing'anga-otsika, onjezani phwetekere msuzi ndi ng'ombe fupa msuzi ku nyama yophika ndi simmer, yokutidwa, kwa mphindi 10, oyambitsa nthawi zina.
4. Onjezerani udzu winawake ku mphika ndikugwedeza mpaka mutaphatikizidwa bwino.
5. Kongoletsani, perekani ndi kusangalala.

Mfundo

Zokongoletsa mwasankha: kirimu wowawasatchizi, cheddar tchizi, jalapeno slicedcoriander kapena chives.

Zakudya zabwino

• Kukula kwagawo: 1 chikho.
• Manambala: 359.
• Mafuta: Magalamu 22,8
• Zopopera: 6,7 g (5,2 g ukonde).
• Mapuloteni: Magalamu 34,4

Palabras malo: low carb keto chili.