Chinsinsi cha Keto Chili mu Mphindi 30

Ngati mukuyang'ana chakudya chosavuta cha keto, Chinsinsi ichi cha Keto Bean Free Chili chidzakuthandizani. Ndipo popeza mutha kuzipanga mwachangu ndi zakudya kuchokera ku pantry, mwayi ndikuti simuyenera kupita ku golosale.

Chilimwe chachikhalidwe nthawi zambiri chimapangidwa ndi nyemba ndi zinthu zosiyanasiyana za phwetekere zomwe mwina zimakhala adzakutulutsani ketosis. Mwamwayi, Chinsinsi ichi cha keto ndi chochepa cha carb komanso chokhutiritsa kwambiri. Ndiwodzaza ndi mafuta abwino, odzaza ndi zokometsera zolimba, komanso zosavuta kupanga, ngakhale mukayamba kuphika.

Kutumikira pamodzi ndi mkate wa keto, mkate wa mtambo, keto tortillas, kapena ngakhale m’mawa ndi ena mazira. Kukhala ndi chilili chokoma cha keto ndi mazira anu pa chakudya cham'mawa ndi njira yokoma yokuthandizani kupewa chisoni chongodya nyama yankhumba ndi mazira m'mawa uliwonse.

Keto Chili: Zosakaniza Zazikulu

• Ng'ombe yamphongo yodyetsedwa ndi udzu.
• Anyezi.
• Tsabola wobiriwira, wotchedwanso belu tsabola.
• Tomato phala.
• Tomato wodulidwa.
• Zokometsera (garlic, ufa wa chili ndi chitowe).

Ubwino wa ng'ombe yodyetsedwa ndi udzu

Chinsinsi ichi cha keto chili chimafuna ng'ombe yodyetsedwa ndi udzu, yomwe simangokonda kwambiri komanso imapereka ubwino wambiri wathanzi.

# 1. Imathandizira mtima wathanzi

Chimodzi mwazabwino zathanzi la ng'ombe yodyetsedwa ndi udzu ndikuti imakhala ndi CLA (conjugated linoleic acid) kuposa ng'ombe yodyetsedwa ndi tirigu. Mafuta a polyunsaturated awa amadziwika kuti amalimbana ndi mafuta osafunika, amathandiza kumanga minofu, komanso kuchepetsa chiopsezo cha matenda a mtima ( ¹ ). Ng'ombe yodyetsedwa ndi udzu ingathandizenso kuchepetsa mafuta m'thupi ndipo imakhala ndi ma antioxidants ambiri olimbana ndi matenda, monga vitamini E ( ² ).

# 2. Imathandizira mulingo wa shuga m'magazi

Pezani ndalama zabwino mafuta athanzi muzakudya zanu zimathandiza kuwongolera shuga m'magazi. CLA imalumikizidwa ndikuwongolera chidwi cha insulin, chomwe chimathandizira kuchepetsa chiwopsezo cha matenda a shuga, ngakhale mutakhala kuti mulibe insulin. ( ³ ).

# 3. Palibe maantibayotiki kapena mahomoni

Ng'ombe zodyetsedwa nthawi zambiri zimapatsidwa mahomoni kuti awonjezere kukula kwake mofulumira. Mahomoniwa amatha kuyika thanzi lanu pachiwopsezo chifukwa amatha kukulitsa chiopsezo cha mitundu yosiyanasiyana ya khansa ( ⁴ ).

Kuphatikiza apo, ng'ombe zodyetsedwa ndi tirigu zimapatsidwanso maantibayotiki omwe amathandizira kuti ma antibiotic asakane m'thupi lanu ( ⁵ ). Izi zimawonjezera mabakiteriya osamva mankhwala m'dongosolo lanu ndipo zitha kubweretsa mavuto akulu ngati muli ndi vuto lachipatala lomwe limafunikira maantibayotiki omwe sagwiranso ntchito.

# 4. Mavitamini ambiri, mchere ndi mafuta athanzi

Sayansi yasonyeza zimenezo ng'ombe yodyetsedwa ndi udzu ali ndi mafuta ambiri athanzi kuposa omwe amadyetsedwa ndi phala, komanso mavitamini ambiri, mchere, ndi ma antioxidants ( ⁶ ).

Ng'ombe Yodyetsedwa ndi Grass: Palibe Kapena Palibe?

Ngati nyama yang'ombe yodyetsedwa ndi udzu palibe, sankhani yomwe ili ndi mafuta ambiri. Ngati zonse zomwe mungapeze ndi nyama ya ng'ombe yowonda, mutha kuwonjezera mafuta ake pang'ono pophika mu batala, ghee, mafuta a avocado, mafuta a kokonati, kapena mafuta anyama.

Chinsinsi ichi chochepa cha carb keto chikhoza kupangidwanso ndi nthaka ya Turkey ngati ndizo zomwe muli nazo.

Kufunika kwa phala la tomato

Msuzi wa phwetekere siwolowa m'malo mwa phala la phwetekere pakuphika kwa carb yochepa. Sikuti phala la phwetekere ndi lalitali, zomwe ndizofunikira pamaphikidwe ena monga keto chilili, koma zimakhala ndi chiwerengero chochepa cha carb poyerekeza ndi msuzi wa phwetekere. Msuzi wa phwetekere ukhoza kukhala gwero la shuga wobisika, zomwe zingawononge chakudya chochepa cha carb.

Popanda gluten

Ngati mumakhudzidwa ndi gluten ndipo mulibe fupa msuzi zilipo, gwiritsani ntchito msuzi wa ng'ombe wopanda gilateni. Msuzi wokonzekera malonda nthawi zambiri amakhala ndi gluteni wa tirigu kapena zokometsera zina za gluteni.

Njira zina zophikira

Ngakhale maphikidwewa amaphikidwa kukhitchini, mutha kugwiritsanso ntchito chophika pang'onopang'ono kapena Instant Pot ndikungosintha pang'ono.

Mu wophika pang'onopang'ono

Ngati mukufuna kudumpha kuphika mutatha tsiku lalitali kunja ndi pafupi, tengani nthawi kuti mupange m'mawa ndikuponyera zonse mu wophika pang'onopang'ono musanapite kuntchito. Chakudya chamadzulo chidzakhala chokonzeka munthawi yoyenera kukonzekera zokongoletsa zanu. Mutha kukonzekera zosakaniza izi usiku watha kapena m'mawa.

Ingosinthani recipe motere:

1. Onjezerani anyezi odulidwa ku skillet pa sing'anga-kutentha kwakukulu ndikuphika mpaka mutatuluka, pafupi mphindi 5-7.
2. Onjezani nyama minced, kuwalekanitsa ndi spatula. Kuphika mpaka golide wofiira koma osaphika mokwanira, pafupi mphindi 8 mpaka 10.
3. Ikani izi kusakaniza mu wophika pang'onopang'ono ndi kuwonjezera zotsalira, oyambitsa kuphatikiza.
4. Kuphika pamoto wochepa kwa maola 6-8 kapena kutentha kwakukulu kwa maola 3-4.

Mu mphika wapomwepo

Pamene kuphika mu Instant Pot sikuthamanga kwambiri pa Chinsinsichi, mungakonde luso lake lopanga nyama yofewa. Kapena mukungofuna kupewa kutenthetsa khitchini yanu patsiku lomwe latentha kale. Ngati mukufuna kuphika mumphika wanthawi yomweyo, tsatirani izi:

1. Dinani batani la sauté pa Instant Pot. Msuzi umapangidwa popanda chivindikiro.
2. Onjezerani anyezi odulidwa mu mphika ndikuphika mpaka mutawoneka bwino, pafupi mphindi 5-7.
3. Onjezani adyo ndikuphika mpaka kununkhira, pafupi mphindi imodzi.
4. Onjezerani nyama ya minced mumphika kuti ikhale yofiira, ndikugawaniza ndi spatula, pafupi mphindi 8-10.
5. Onjezerani zotsalira zotsalira mumphika, ndikuyambitsa mpaka mutaphatikizana. Ndiye, popeza ndi chophikira chokakamiza, onjezerani kapu yamadzi kapena msuzi wa ng'ombe ndikugwedeza.
6. Tsekani chivindikiro ndikusankha Pitirizani Kutentha / Kuletsa kuti muthetse ntchito ya sauté. Pomaliza, dinani Nyama / Msuzi (nthawi yophika mphindi 35) kuti muyambe kuphika.
7. Mukatha kuphika, dikirani kuti nthunzi ituluke mwachibadwa, ngati n'kotheka. Ngati muli ndi nthawi yochepa, mukhoza kumasula mphamvuyo nokha mwa kutembenuza valavu kuti ikhale malo.

Ndi njira zonse ziwiri, muyenera kutsatira kukonzekera koyambirira ndikukongoletsa malangizo muzakudya zokhazikika.

Ketogenic chili mu mphindi 30

Khalani omasuka ndikudzaza mimba yanu pasanathe mphindi 30 ndi chilili chosavuta cha keto chopanda nyemba chomwe chili ndi zokometsera zachikhalidwe za Tex-Mex.

Pamwamba pa mbale iyi ya chilili ndi tchizi ta cheddar, chidole cha kirimu wowawasa, mapeyala odulidwa kapena jalapeno, ndi kuwaza kwa chives chobiriwira kuti mudye chakudya chomwe mumabwerera nthawi ndi nthawi. Mukhozanso kuzitumikira pazamasamba, monga bedi la zukini kapena mpunga wa kolifulawa.

• Nthawi Yokonzekera: 5 minutos.
• Nthawi yophika: 25 minutos.
• Nthawi yonse: 30 minutos.
• Magwiridwe: 5 makapu.
• Gulu: Mtengo.
• Khitchini: Amereka.

Zosakaniza

• Supuni 1 ya maolivi.
• 1 anyezi wamng'ono, finely akanadulidwa
• 1 tsabola wobiriwira wa belu wobiriwira, wodulidwa bwino
• 1 clove wa adyo, finely minced
• 500g / 1 lb yodyetsedwa ndi udzu wa ng'ombe.
• Supuni 3 zowonjezera tomato phala.
• 1/2 chikho chodulidwa tomato.
• 225 g / 8 oz wa fupa la ng'ombe msuzi.
• 1 1/2 supuni ya tiyi ya tsabola wofiira.
• Supuni 1 ya chitowe.
• 1 ndi 1/2 supuni ya tiyi ya mchere.
• 1/2 supuni ya tiyi ya tsabola.

Malangizo

1. Mu mphika waukulu kapena uvuni wa Dutch, tenthetsa mafuta a azitona pa kutentha kwapakati. Onjezerani anyezi ndi belu tsabola. Sauté kwa mphindi 1-2. Onjezerani adyo, mchere, tsabola, ndi zonunkhira.
2. Onjezani minced nyama ndi kuphika mpaka golide bulauni. Onjezerani phwetekere, tomato, ndi msuzi.
3. Bweretsani kwa chithupsa, ndiyeno kuchepetsa kutentha kwapansi. Kuphika kwa mphindi 20-25, kuyambitsa nthawi zina.
4. Pamwamba ndi tchizi, kirimu wowawasa, ndi avocado ngati mukufuna.

Zakudya zabwino

• Kukula kwagawo: 3/4 chikho.
• Manambala: 156.
• Mafuta: Magalamu 8
• Zakudya zamafuta: Zakudya nsi: 4g.
• Mapuloteni: Magalamu 18

Palabras malo: keto chili.