Nthawi zambiri ndi a zakudya za ketogenic, mungapewe kudya masamba chifukwa chakuti ali ndi chakudya chambiri. Koma kuti mukhale ndi thanzi labwino komanso zakudya zabwino, masamba ndi zofunika kwambiri kupeza mavitamini oyenera, mchere ndi antioxidants. Mwamwayi, mbale monga saladi ya keto taco ingathandize.
Chinsinsi cha zakudya za ketogenic ndikuphatikiza masamba osiyanasiyana. Zamasamba za Cruciferous ndi masamba otsika kwambiri a glycemic omwe angakuthandizeni kukupatsani michere ndi michere yomwe thupi lanu limafunikira popanda kukutulutsani ketosis.
Zina mwa masamba omwe amagwiritsidwa ntchito mu saladi iyi ndi awa:
- Sipinachi.
- Arugula
- Nkhaka
- Tsabola.
3 Ubwino Wamasamba Wamasamba a Keto Taco Saladi Iyi
Zamasamba mu saladi ya keto taco zimadzaza ndi thanzi. Tangoyang'anani zomwe veji izi zingakuchitireni thupi lanu.
Sipinachi ndi arugula
Masamba obiriwirawa amakhala odzaza ndi mchere, mavitamini, antioxidants, ndi phytonutrients monga potaziyamu, manganese, zinc, magnesium, iron, ndi calcium. Ndiwonso gwero lambiri la mavitamini A, B6 ndi K, komanso amakhala ndi mavitamini ena ofunikira ( 1 ).
Zamasamba zobiriwira zimakhalanso ndi beta carotene. Izi sizothandiza maso anu okha komanso zimapereka mankhwala oletsa kutupa omwe amathandiza kuteteza mtima wanu komanso kuchepetsa zotsatira za matenda monga nyamakazi ( 2 ).
Nkhaka
Zamasambazi zimapangidwa ndi madzi osachepera 95%, zomwe zimapangitsa kukhala njira yabwino yothandizira kukhalabe ndi madzi okwanira. Nkhaka zilinso ndi mavitamini A, C, ndi folic acid ( 3 ).
Ali ndi ma flavonols ndi ma polyphenols omwe amathandiza kuteteza ubongo wanu, kuchepetsa chiopsezo cha khansa, komanso kuchepetsa kutupa m'thupi lanu ( 4 ).
Tsabola
Banja la tsabola wa belu lili ndi mavitamini osiyanasiyana ofunikira, ma antioxidants ndi mchere. Tsabola imodzi imakhala ndi vitamini C wochuluka kuwirikiza kawiri tsiku lililonse ndipo ili ndi vitamini A wambiri, yomwe imathandiza kuti chitetezo cha mthupi chitetezeke. 5 ).
Tsabola wa Bell alinso ndi carotenoids, zomwe ndi antioxidants zomwe zimathandiza kulimbana ndi ma free radicals omwe angayambitse khansa ndi matenda a mtima ( 6 ).
Ndinu masamba otsika a glycemic index Sikuti amangopereka ubwino wambiri wathanzi, komanso amapangitsa kuti saladiyi ikhale yokongola komanso yosangalatsa. Kuluma kulikonse kumakhala kosiyana ndi mawonekedwe odabwitsa komanso zokometsera.
Mudzakhala ndi zonunkhira kuchokera ku zokometsera za nyama ndi tsabola, zest ndi kukoma kwa laimu ndi kutsitsimuka kwa nkhaka. Iyi ndi saladi yamtengo wapatali yomwe mudzabwereranso nthawi ndi nthawi.
Chovala chochepa cha carb cha saladi ya taco
Chimodzi mwazinthu zabwino kwambiri za saladi ndi kuvala kwa saladi, chifukwa zimagwirizanitsa zonse. Mwamwayi, kukhala pazakudya za keto sizikutanthauza kuti muyenera kusiya mavalidwe onse a saladi.
Chimodzi mwazosavuta "zopaka" kugwiritsa ntchito ndi kuvala saladi wopanda shuga. Ingodyani nyama ndi masamba mu njira iyi ndikuponya kuti muvale.
Ngati mukufuna chinachake chokoma kwambiri, yesani Creamy Keto Avocado Lime Dressing:
- Madzi a mandimu amodzi.
- Supuni 1 ya mafuta a azitona.
- Supuni 1 ya madzi.
- 1/2 avocado, odulidwa ndi odulidwa.
- Supuni 1 minced adyo.
- Supuni 1/4 yamchere
Sakanizani zosakaniza zonse mpaka zotsekemera. Mungafune kugwiritsa ntchito pulogalamu ya chakudya kuti zonse zigwirizane. Mukhozanso kuwonjezera zidutswa zingapo za coriander ngati mukufuna.
Zovala Zina Zochepa Za Carb za Saladi ya Taco
Masamba ndi ofunikira kuti akhale ndi thanzi labwino komanso zakudya. Lembani saladi yanu ya keto taco ndi masamba osiyanasiyana. Mutha kuzisintha sabata ndi sabata ndikupanga saladi yatsopano nthawi zonse.
Mukufuna malingaliro opangira saladi kapena zosakaniza? Yesani chimodzi kapena zonsezi:
- Jalapeno.
- Guacamole
- Anyezi wofiira
- Chives
- Cherry tomato.
- Kirimu wowawasa.
Momwe mungapangire zokometsera zanu za taco
Zokometsera za taco zomwe zakhazikitsidwa kale kuchokera ku sitolo zitha kukhala ndi ufa kapena chimanga mmenemo, choncho onjezerani ma carbs ku mbale yanu.
Kupanga zokometsera zanu za taco ndikosavuta kwambiri ndipo kudzakuthandizani kuti musamadye ma carbs obisikawo.
Zindikirani: Zokometsera za taco zopangira tokha ndi lingaliro labwino kwambiri la mphatso.
Chinsinsi ichi ndi chodabwitsa chokometsera tacos tokha. Izi ndi zonunkhira zomwe mudzafunika:
- Chitowe.
- Chili powder.
- Garlic ufa.
- Tsabola.
- Mchere.
- Tsabola.
Keto m'malo mwa taco tortillas
Ngati muphonya kuchuluka kwa ma taco tortilla mu saladi yanu, simuli nokha.
Koma momwe mumawaphonya, kuwapewa kumapindulitsa thanzi lanu ndi zakudya zanu za ketogenic.
Chimanga chokoma ndi ma tortilla a chimanga amakweza shuga wanu wam'magazi monga phala la mpunga kapena oatmeal ( 7 ).
Ngati tortilla imapangidwa kuchokera ku ufa (m'malo mwa chimanga), sizingakhale bwino. Ufa wa 30-inch / 12-cm uli ndi pafupifupi magalamu 60 amafuta kapena pafupifupi masiku atatu kuchuluka kwa chakudya ngati mukufuna kukhala mu ketosis ( 8 ).
Kuti mupange saladi ya taco ya carb yochepa, pitani njira yachikale. Kutumikira mu mbale yaikulu ya saladi, kuiwalatu za tortilla.
Kapena mukhoza kuchita zina otsika carb tortilla zokometsera ndikuziponya mu saladi yanu ..
Pangani "mbale ya saladi" ya saladi yanu
Ndikosavuta kuposa momwe mungaganizire kupanga "mbale ya saladi" ya saladi yanu. Zomwe muyenera kuchita ndikupangira omelet ya carb yochepa. Kenaka yikani mu muffin tin wothira mafuta ndikuphika pa 175ºF / 350ºC kwa mphindi pafupifupi 15 kapena mpaka khirisipi. Ndipo mukhoza kutumikira saladi.
Zopangira Mapuloteni a Keto Taco Saladi
Pongosintha pang'ono, mutha kusunga Chinsinsichi kukhala chatsopano komanso chatsopano sabata iliyonse.
Chinsinsi ichi chimagwiritsa ntchito ng'ombe yodyetsedwa ndi udzu. Koma palinso nyama zina zomwe mungagwiritse ntchito m'malo mwake. Ingokumbukirani kuti ngati muli kuwerengera macrosMukamagwiritsa ntchito nyama yosiyana, kuchuluka kwa chakudya mu saladi kudzasintha.
Nawa malingaliro ena a protein a taco saladi:
- Pollo.
- Soseji.
- Fillet.
- Turkey minced.
- Salmon yokazinga.
Pangani saladi ya taco iyi pa chakudya chanu chotsatira chaku Mexico. Wodzaza ndi zakudya zopatsa thanzi zotsika kwambiri, mapuloteni a keto, ndi zokometsera zambiri zaku Mexico, iyi ndiye njira yabwino kwambiri yopangira ma carb kuti muyike pamndandanda wanu wamlungu ndi mlungu.
Nthawi zonse mukakhala mulibe malingaliro a chakudya chamadzulo kapena chamasana, kumbukirani kumamatira pazofunikira. Mapuloteni apamwamba kwambiri okhala ndi masamba otsika a carb nthawi zonse amakhala okonda keto ndipo amapereka zosankha zambiri.
Saladi ya taco ya keto
Saladi yokoma ya Keto Taco iyi yadzaza ndi zokometsera zonse kuchokera ku ma taco omwe mumawakonda ndikudzaza ndi zokometsera kuti mumve zambiri.
- Nthawi Yokonzekera: 5 minutos.
- Kuphika nthawi: 25 minutos.
- Nthawi yonse: 20 minutos.
- Magwiridwe: 4 servings.
- Gulu: Oyambitsa
- Khitchini: Chifalansa.
Zosakaniza
- 500g / 1 lb ya ng'ombe yodyetsedwa ndi udzu.
- Supuni 1 ya chitowe pansi.
- 1/2 supuni ya supuni ya tsabola wofiira.
- Supuni 1 ya ufa wa adyo.
- 1/2 supuni ya supuni ya paprika.
- Supuni 1 mchere.
- 1/2 supuni ya tiyi ya tsabola.
- 4 makapu a letesi achiroma.
- 1 sing'anga phwetekere.
- 115 g / 4 oz cheddar tchizi.
- 1/2 chikho coriander.
- 1 avocado wamkulu
- 1/2 chikho cha msuzi wokondedwa.
- Mandimu awiri ang'onoang'ono.
- 1 chikho akanadulidwa nkhaka.
Malangizo
- Kutenthetsa skillet wamkulu pa sing'anga kutentha ndi kuvala batala, kokonati mafuta, kapena nonstick kutsitsi.
- Onjezerani ng'ombe yamphongo ndi zokometsera zonse ku skillet. Sakanizani bwino ndi kuphika mpaka golide bulauni.
- Chotsani kutentha ndikuzizira pang'ono.
- Konzani saladi powonjezera letesi ndi masamba, tchizi, ndi mapeyala odulidwa. Pamwamba ndi ng'ombe yamphongo, salsa, ndi mchere wambiri wa mandimu. Sakanizani zonse kuti muphatikize.
Zakudya zabwino
- Kukula kwagawo: 1 1/2 makapu.
- Manambala: 430.
- Mafuta: Magalamu 31
- Zakudya zamafuta: Zakudya nsi: 7g.
- Mapuloteni: Magalamu 29
Palabras malo: saladi ya keto taco.