Keto super simple nkhuku kolifulawa yokazinga mpunga

Zomwe zimawonedwa pafupipafupi mu a zakudya za ketogenic ndi kusowa masamba. Zakudya zopatsa mphamvu zambiri zimatha kusokoneza ketosis, koma zikafika pakudya bwino, masamba ayenera kuphatikizidwa mwanu kudya ketogenic. Amapereka mavitamini ndi minerals osiyanasiyana omwe angachepetse chiopsezo cha kuperewera kwa zakudya zambiri. Chinsinsi chake ndi kusadya komanso kumamatira ku zakudya zochepa zama carb.

Zosakaniza zazikulu za mbale iyi ndi izi:

• Kolifulawa
• Pollo
• Amino a coconut

Kolifulawa si wabwino kwambiri otsika carb m'malo mpungaIlinso ndi michere yambiri. Ndi gawo la banja la cruciferous, lomwe limakondanso kukhala locheperako muzakudya. Zakudya zina monga broccoli, bok choy, bowa, ndi adyo ndizosankha zabwino kwambiri zomwe mungawonjezere pazakudya zanu za ketogenic, ndipo ngakhale masamba okoma ngati kaloti ndi abwino kudya pang'onopang'ono malinga ngati mukukumbukira zosakanizazo. net carbs zomwe mumadya.

Ubwino wa masamba:

1. Amachepetsa chiopsezo cha matenda.
2. Amalimbikitsa kuchepa thupi.
3. Khungu labwino komanso lowala.

# 1: Zakudya ndi Ulusi

Chifukwa chachikulu chophatikizira masamba muzakudya zanu ndi kuchuluka kwa mavitamini, mchere ndi ma antioxidants omwe amapereka. Zakudya izi zimathandizira kuti thupi lanu lizigwira ntchito moyenera, kulimbikitsa chitetezo chamthupi, komanso kuchepetsa chiopsezo cha matenda ambiri osatha. Chigawo china chomwe masamba amayenera kupereka ndi fiber. CHIKWANGWANI Zidzathandiza kuti chimbudzi chikhale bwino komanso kukhala ndi thanzi labwino m'matumbo.

#2: kuchepetsa thupi

Masamba amadzaza ndi fiber zomwe zimakuthandizani kuti mukhale okhuta komanso okhuta. Izi zipangitsa kuti pakhale mwayi wocheperako wanjala yayikulu ndikupewa kudya kosafunikira komwe kumabweretsa kunenepa. Fiber imathandizanso kusintha kagayidwe kazakudya komanso kuwongolera shuga m'magazi.

# 3: Sinthani khungu lanu

Zamasamba nthawi zambiri zimakhala ndi madzi ambiri zomwe zimathandiza kuti hydrate, kudyetsa, ndikupangitsa khungu kukhala lachinyamata. Zimakhalanso ndi phytochemicals ndi carotenoids zomwe zimadziwika chifukwa cha zotsutsana ndi ukalamba zomwe zimathandiza kuti zikhale zolimba komanso zolimbana ndi makwinya.

Kuphatikiza pa nkhuku ndi mafuta athanzi omwe amagwiritsidwa ntchito mu njira iyi, mudzatha kudya masamba ambiri pafupifupi osazindikira. Osati zokhazo, mudzasangalala kwambiri kudya masambawa ndipo mwinamwake mudzabwerezanso kutumikira kwina.

Super Simple Chicken Kolifulawa Wokazinga Rice

Chonde khamulo ndikudya patebulo pasanathe mphindi 20 ndi izi zosavuta, zokoma kwambiri komanso kudzaza Chicken Kolifulawa Wokazinga Rice.

• Nthawi yonse: Mphindi 20
• Magwiridwe: 4 makapu
• Gulu: Chakudya chachikulu
• Khitchini: American

Zosakaniza

• 1/2 supuni ya tiyi mafuta a sesame
• Supuni 1 ya aguacate o kokonati mafuta
• 1 anyezi kakang'ono (finely akanadulidwa)
• 1 karoti yaying'ono (odulidwa)
• 1/2 chikho tsabola wofiira (finely akanadulidwa)
• 1/2 chikho cha nandolo (chodulidwa)
• Supuni 1 adyo (finely minced)
• Supuni 1 ya raft
• 1/2 supuni ya tiyi tsabola
• Supuni 2 ufa wa adyo
• 4 makapu kolifulawa mpunga
• 4 mabere a nkhuku (ophika ndi odulidwa)
• 1/4 chikho cha gluten-free soya msuzi kapena kokonati amino zidulo
• 2 mazira aakulu (ophwanyidwa)

Malangizo

1. Pang'onopang'ono mawere a nkhuku ndi 1/2 supuni ya supuni ya mchere, 1/4 supuni ya supuni ya tsabola, ndi 1/2 supuni ya supuni ya mafuta a azitona. Yambani kuphika nkhuku pa grill kapena mu skillet yomwe mwasankha.
2. Kutenthetsa wok kapena skillet wamkulu pa sing'anga-kutentha kwakukulu.
3. Onjezani mafuta a sesame ndi mafuta ena onse a kokonati / avocado / azitona. Sakanizani anyezi ndi kaloti pamodzi kwa mphindi 2-3.
4. Onjezani masamba otsala, mchere / tsabola / ufa wa adyo ndikuphika kwa mphindi 2-3 mpaka wachifundo.
5. Onjezani adyo watsopano, mpunga wa kolifulawa, ndi kokonati aminos / soya msuzi. Sakanizani bwino.
6. Onjezani nkhuku ndi mazira ophwanyidwa. Sakanizani mpaka mutaphatikizana.
7. Zimitsani kutentha ndikuwonjezera nandolo zobiriwira. Bweretsaninso nyengo kuti mulawe. Pamwamba ndi nthangala za sesame ngati mukufuna.

Zakudya zabwino

• Kukula kwagawo: 1 taza
• Manambala: 260
• Mafuta: 14 ga
• Zopopera: 5 ga
• Mapuloteni: 27 ga

Palabras malo: kolifulawa yokazinga mpunga