Wodzaza Cauliflower Casserole Chinsinsi

Pankhani ya maphikidwe osavuta komanso olemera, odzaza chakudya, ndizovuta kumenya casserole. Ngati mwangoyamba kumene ulendo wanu wa keto, mwinamwake mwazindikira kale kuti mikate ya casserole ndi imodzi mwa mbale zotchuka kwambiri, ndipo casserole yodzaza kolifulawa ndi chimodzimodzi.

Chakudya chotonthozachi ndi imodzi mwa njira zabwino kwambiri zopezera aliyense, ngakhale okonda kudya, kuti azidzaza ndi veggies popanda kuzindikira. Ndi chakudya chosavuta ndipo chimaphatikizapo kuyeretsa pang'ono mukatha kuphika.

Casserole ya keto cauliflower iyi ndi yovuta ndipo ndiyotsimikizika kukhala yofunika kwambiri m'nyumba mwanu.

5 Ubwino Wathanzi Wodzaza Cauliflower Casserole

Chinsinsi cha casserole chodzaza ndi kolifulawa sichimangokhala chodetsa nkhawa ngati muli ndi keto kapena zakudya zochepa za carb, ndizopatsa thanzi komanso zodzaza ndi thanzi labwino. Nazi zina zokhudza zakudya.

# 1: imatha kukonza kachulukidwe ka mafupa

Chophika cha kolifulawa chophikidwachi chimakhalanso chodzaza ndi mkaka wokoma kwambiri wa calcium. Tchizi sikuti ndi gwero lalikulu la zomanga thupi, komanso njira imodzi yabwino yowonjezerera kuchuluka kwa kashiamu tsiku ndi tsiku kuti mafupa ndi mano akhale athanzi ( ¹ ).

Ngati n'kotheka, pitani ku tchizi zanyama udzu wodyetsedwa kupewa zowonjezera zovulaza ndikupeza zakudya zowonjezera zowonjezera muzinthu zofunika monga CLA ndi omega 3 fatty acids ( ² ) ( ³ ).

Anyezi obiriwira, omwe amadziwikanso kuti chives, amapezekanso mu mbale iyi ndipo akhala akugwiritsidwa ntchito ngati mankhwala ochiritsira ku Asia kwazaka masauzande ambiri. Amagwiritsidwa ntchito kwambiri ndi akatswiri a zitsamba zakum'mawa kuti athane ndi chimfine komanso kuthetsa mutu, kusadya bwino, komanso kusowa tulo.

Zamasambazi zili ndi vitamini C ndi vitamini K, zomwe ndi zofunika kwambiri pa thanzi la mafupa. Mavitamini onsewa amagwira ntchito limodzi kuti alimbitse ndi kusunga mafupa ambiri, zomwe zimathandiza kupewa matenda osokonekera monga osteoporosis. ⁴ ) ( ⁵ ) ( ⁶ ).

#2: Itha kulimbikitsa thanzi la mtima

Casserole yodzaza ndi kolifulawa iyi imapereka mavitamini ndi michere yambiri, koma imodzi mwazodziwika bwino ndi folic acid.

Mutu waukulu wa kolifulawa imapereka 479 magalamu a folate. Kafukufuku wina makamaka wasonyeza kuti kupatsidwa folic acid kungathandize kuchepetsa kuopsa kwa sitiroko ndi matenda ena amtima. ⁷ ).

Kolifulawa ndi mphamvu ya zakudya zina zofunika, monga lutein ndi zeaxanthin. Mankhwalawa awonetsedwa kuti ndi othandiza kwambiri paumoyo wamtima komanso kupewa kupsinjika kwa okosijeni ( ⁸ ).

# 3: Itha kuthandiza kuchepetsa shuga m'magazi

Zamasamba ziwiri zomwe zimagwiritsidwa ntchito mu njira iyi zimakhala ndi vitamini C wambiri. Vitamini C ndi wapadera chifukwa thupi lanu silingathe kupanga. Ndi mchere wofunikira kwambiri womwe umathandizira pakugwira ntchito zambiri zofunika m'thupi ( ⁹ ).

Malinga ndi kafukufuku wofalitsidwa mu 2011, kumwa kwambiri vitamini C kungathandize kuchepetsa mafuta m'thupi komanso kuthamanga kwa magazi, motero kumakhudza kwambiri anthu omwe ali ndi matenda a shuga a mtundu wa 2. ¹⁰ ).

# 4: Itha kuthandiza kukonza thanzi la khungu

Anyezi Zamasamba zimapereka pafupifupi mamiligalamu 9 a vitamini C pa theka la chikho. Chomerachi chimakhala ndi gawo lofunikira pakuphatikizika kwa collagen, mapuloteni ochuluka kwambiri omwe amapezeka m’thupi la munthu. Zimagwira ntchito yofunika kwambiri pakupanga mafupa, minofu, khungu ndi tendons ( ¹¹ ).

Vitamini C ndi antioxidant yofunika yomwe imateteza maselo anu ndikulimbikitsa kukula kwa minofu yathanzi. Imachiritsa mabala ndipo, ikaphatikizidwa ndi vitamini E, imatha kuteteza khungu ku radiation ya ultraviolet ( ¹² ).

# 5: Zingathandize Kuchepetsa Chiwopsezo cha Khansa ya Colon

Pali chifukwa chake kolifulawa ndi mfumu ya keto pazakudya za keto. Sikuti ndiwotsika kwambiri muzakudya, komanso theka lazakudya zake zonse ndi fiber.

CHIKWANGWANI chimagwira ntchito yofunika kwambiri m'thupi lanu, makamaka m'matumbo.

Kafukufuku watsopano tsopano akuwonetsa momwe matumbo akulu ndi ofunikira komanso momwe amalumikizirana ndi chitetezo chokwanira, komanso momwe ubongo umagwirira ntchito. Amatchedwanso "ubongo wachiwiri" ( ¹³ ).

Khansara ya m'matumbo ndi khansa yachitatu padziko lonse lapansi ndipo ingapewedwe mwa kutsatira zakudya zopatsa thanzi komanso kukhala ndi moyo wathanzi. Kudya mokwanira kwa fiber kungathandize kuti m'matumbo anu azigwira ntchito bwino, kumathandizira kuchepetsa mwayi wa matenda amtima, kunenepa kwambiri, shuga, ndi khansa yapakhungu ( ¹⁴ ) ( ¹⁵ ).

Nthawi ina mukafuna kuwonjezera zakudya zowonjezera za saladi, omelet, kapena zokazinga, casserole yodzaza ndi kolifulawa idzakhala mbale yanu yatsopano yomwe mumakonda kwambiri.

Kusiyanasiyana kwa maphikidwe awa

Casserole iyi ndi yosunthika modabwitsa ndipo imatha kuyendetsedwa m'njira zingapo. Nawa malingaliro ena osinthira Chinsinsi ichi.

• Onjezani kirimu wowawasa: Ngati mumakonda kwambiri maphikidwe a creamier, kuwonjezera kirimu wowawasa pang'ono kungapangitse mbale yowonongeka kwambiri, popanda kudziimba mlandu chifukwa chodya ma carbs ambiri.
• Sungani nthawi: Kuti mupange izi mwachangu, kugwiritsa ntchito kolifulawa wozizira ndi njira yabwino. Gwiritsani ntchito momwe mungachitire kolifulawa watsopano.
• Pangani zokometsera: Kwa zokometsera zokometsera, dulani tsabola wa jalapeno ndikuwaza pamwamba. Chotsani njere zina pa tsabola, apo ayi zidzakhala mbale zokometsera kwambiri.
• Sakanizani zokometsera: Kuti muwonjezere kukoma, onjezerani adyo wodulidwa pang'ono kapena ufa wa adyo. Kapena kuwaza ndi chives odulidwa mutachotsa mu uvuni kuti muwonjezere kukoma ndi zakudya.
• Khalani bwino: Posankha tchizi zomwe mungagwiritse ntchito, cheddar yamphamvu, Monterey Jack kapena Parmesan ndizokoma komanso zolemera ndipo zimapangitsa kuti casserole iyi ikhale mbale yozizirira.

Wodzaza Kolifulawa Casserole - Yosavuta, Yachangu, ndi Ketogenic

Ngati mukusowa mbatata yolemera kwambiri ya amayi anu, mtundu wovomerezeka wa keto uwu sudzakhumudwitsa.

Ndiwophwanyidwa, wopanda gilateni, wodzaza ndi zakudya zofunikira, komanso mafuta ambiri. Simudzadandaula za kuwerengera carb kapena kuchoka pa mbedza. ketosis.

Mukangoyamba kumene kudya keto, kapena ngati mwakhala mukutsatira moyo wa keto kwa kanthawi, kupeza kudzoza kuphika kungakhale kovuta nthawi zina.

Ngati mukuyang'ana maphikidwe osavuta, otsika kwambiri omwe sangawonjezere kuchuluka kwa carb yanu, onetsetsani kuti mwafufuza izi. maphikidwe a keto komwe mungapeze mazana amalingaliro okoma oti muwonjezere pazakudya zanu.

Ndipo ngati kolifulawa wakhala veggie wanu watsopano komanso bwenzi lapamtima kuyambira pamene munayamba kudya zakudya za ketogenic, onani maphikidwe okoma a kolifulawa:

• Low Carb Macaroni ndi Tchizi ndi Kolifulawa.
• Garlic Kolifulawa Mashed Mbatata.

Keto Yodzaza Kolifulawa Casserole

Casserole ya Cheesy Cauliflower iyi ndi chakudya chochepa kwambiri, chokhala ndi mafuta ambiri mukafuna kusangalala ndi chakudya chopatsa thanzi popanda kutayidwa ndi ketosis.

• Nthawi Yokonzekera: 15 minutos.
• Kuphika nthawi: 45 minutos.
• Nthawi yonse: Ola limodzi.
• Magwiridwe: 4.

Zosakaniza

• 1 kolifulawa wamutu waukulu, wodulidwa mu florets.
• Supuni 2 za batala.
• 1 chikho heavy cream.
• 60 g / 2 oz kirimu tchizi.
• 1 1/4 chikho chodulidwa zokometsera cheddar tchizi, olekanitsidwa.
• Mchere ndi tsabola kuti mulawe.
• 6 magawo a nyama yankhumba, yophika ndi crumbled.
• 1/4 chikho wobiriwira anyezi, akanadulidwa.

Malangizo

1. Yatsani uvuni ku 175ºC / 350ºF.
2. Mumphika waukulu wa madzi otentha, blanch kolifulawa florets kwa mphindi ziwiri.
3. Chotsani kolifulawa ndikuwumitsa ndi thaulo lamapepala.
4. Mu sing'anga saucepan, sungunulani batala, heavy cream, kirimu tchizi, 1 chikho cha shredded cheddar tchizi, mchere, ndi tsabola mpaka bwino.
5. Mu mbale yophika, onjezerani florets wa kolifulawa, msuzi wa tchizi, zonse koma supuni imodzi ya nyama yankhumba, ndi supuni imodzi ya chives. Sakanizani zonse palimodzi.
6. Pamwamba ndi tchizi chotsalira cha cheddar, nyama yankhumba yophwanyika, ndi scallions.
7. Kuphika mpaka tchizi usungunuke ndi golide ndipo kolifulawa ndi ofewa, zomwe ziyenera kutenga pafupifupi mphindi 30.
8. Kutumikira nthawi yomweyo ndi kusangalala.

Zakudya zabwino

• Kukula kwagawo: 1.
• Manambala: 498.
• Mafuta: 45.
• Zopopera: 5.8 (Net: 4.1).
• Mapuloteni: 13,9.

Palabras malo: odzaza kolifulawa casserole.