Creamy Keto "Grits" Recipe neKeto Cheese

Dzimwe nguva unongoda chikafu chakanaka chekare chekunyaradza. Iyi keto grits inogona kungova ne1 net carbs, asi inogutsa uye inonyaradza sekudya kwechinyakare.

Muchokwadi, chinhu chega chinoshaikwa kubva kune iyi recipe yegrits ndeye grits. Uye nemupunga wecauliflower wakanyikwa mucheddar cheese, heavy cream, uye butter, hautombozivi mutsauko.

Wedzera shrimp inonhuhwirira kana huku yakakangwa kune iyi grits ine chidimbu cheprotein. Unoda magrits emangwanani here? Kanda zai rakakangwa uye uchave nekudya kwemangwanani kunonaka.

Iyo yakakwana sendiro huru kana sendiro yedivi. Uye zvinonaka sezvazvinogoneka, iyi Cheesy Grits ine chokwadi chekuve yaunofarira pakati peshamwari dzako dzeketo uye / kana pane yakaderera carb yekudya.

Zvakanaka zvekuti unogona kushandura dzimwe shamwari dzako dze "carbivore" kuita keto. Unogona kufungidzira here izvozvo?

Aya keto grits ndeaya:

• Zvinonaka.
• Creamy
• Tasty
• Kunyaradza.

Zvinhu zvikuru zvekubika iyi ndezvi:

• Koliflower.
• Hemp mwoyo.
• Upfu hwe garlic.
• Butter.
• Kirimu yakakora.
• Cheddar chizi.

Optional zvimwe zvinongedzo:

• Pepper nhema.
• Green hanyanisi.
• Cayenne pepper.

3 hutano hunobatsira hweketogenic grits

# 1: yakanakira moyo wako

Sezvinoratidzwa nezita racho, moyo yehemp yakanaka kune yako yemoyo system.

Mwoyo mudiki asi une simba wehemp une 25% protein uye ine hupfumi hwemoyo-hutano hwe polyunsaturated mafuta senge omega-3 fatty acid ALA uye omega-6 fatty acid GLA. ¹ ).

Chinonyanya kukosha pamwoyo wako kupomba okisijeni kubva muropa rako kuenda kumatishu ese ari mumuviri wako.

Matishu anoda oxygen kuti arambe ari mupenyu uye, pasina kuyerera nguva dzose, anogona kukuvadzwa kana kusashanda zvakanaka, muitiro unonzi ischemia. Uye mhodzi dzehemp dzinogona kubatsira neokisijeni uye kuyerera kweropa, maererano nechidzidzo chemhuka ( ² ).

Mbeu dzehemp dzakawanikwawo dzichideredza kuumbwa kweropa uye BP muzvidzidzo zvakaitwa patsuro nemakonzo. Vatsvakurudzi vanotenda kuti amino acid arginine uye omega 6 fatty acid GLA ndiyo inokonzera izvi zvakanaka. ³ ), ( ⁴ ).

Garlic, imwe nyanzvi yehutano hwemoyo, yakashandiswa sechikafu chekuporesa kubva kuEgypt yekare neGreece ( ⁵ ).

Pakati pezvipo zvaro zvakawanda, garlic yakaratidzwa kuderedza ropa uye inopesana neoxidative stress. Kuchengetedza moyo wako kubva mukushushikana kweiyo oxidative kwakakosha kudzivirira chirwere chemoyo ( ⁶ ).

# 2: inopesana nekuzvimba

Inflammation inzira yakagadzirirwa kuchengetedza muviri wako kubva mukukuvara, utachiona, uye zvirwere.

Nehurombo kune vanhu vazhinji, kudya kwakashata, kushushikana, uye kusvibiswa kuri kukonzera systemic kuzvimba, izvo zvinogona zvakare kuve mudzi wezvirwere zvakawanda zvemazuva ano.

Mashoko akanaka ndeokuti kuchinja kudya kwako kunogona kubatsira. Uye iyi keto grits inotakurwa nemishonga inorwisa-kupisa kubva kuholiflower, hemp, uye gariki.

Koliflower ine musanganiswa unonzi indole-3-carbinol (I3C). I3C inowanikwa mune yakawanda cruciferous miriwo senge broccoli, kabichi, Brussels inomera, uye zvechokwadi, cauliflower.

I3C inobata basa rakakosha musimba remuviri wako nekudzvinyirira makemikari anopisa anogona kukanganisa muviri wako. ⁷ ).

Garlic inewo mamwe anti-inflammatory compounds. Imwe yeiyi makomisheni, inonzi s-allyl cysteine ​​​​(SAC), ikemikari inorwisa-kuzvimba inoenzanisa oxidative kusagadzikana mumasero ako. ⁸ ).

Alpha-linolenic acid (ALA), inozivikanwa seyakatangira kune omega-3 fatty acids DHA uye EPA, zvakare ine anti-kuzvimba mabhenefiti.

Kunyangwe iyo chaiyo nzira ichiri kuzivikanwa, vaongorori vakawana kuti ALA inoshanda neako immune system uye majini ako kudzora kuzvimba mumuviri wako.

Iwe unogona kuwana ALA mune dzakasiyana siyana zvekudya zvezvirimwa, asi hemp mhodzi ndeimwe yeakanakisa masosi ( ⁹ ) ( ¹⁰ ).

# 3: chengetedza huropi hwako

Kubva ku nootropics kusvika kune neurodegenerative hosha, iwe ungangove wakanzwa zvakawanda nguva pfupi yadarika nezvekukosha kwehutano hwehuropi.

Kunyangwe iwe uri kuyedza kukwirisa mashandiro kana kudzivirira kuderera kwekuziva, iyi keto grits isarudzo yakanaka kune hutano hwehuropi.

Iyo SAC (s-allyl cysteine) inowanikwa mugariki inogona kuita basa rakakosha mukudzivirira zvirwere zveurourodegenerative uye kuderedza kuderera kwekuziva. ¹¹ ).

Koliflower ine hupfumi hwakawanda hwevhitamini C, iyo inoitawo basa rakakosha mukudzivirira huropi hwako kubva kuoxidative kusagadzikana kuburikidza nekuchengetedza ma neurotransmitters ako ( ¹² ).

Keto Grits neChizi

Iyo yakakwana yekumaodzanyemba keto dish yasvika. Iyi yakaderera carb grits ndeyechokwadi kugutsa uye kufadza vese vaenzi vekudya kwechero zera.

Wedzera shrimp inonhuhwirira kana zai rakakangwa kuti riite ndiro huru. Kana kuti ita kuti ive yakashongedzwa nehuwandu hwepepuru yakasviba uye gungwa munyu. Hazvizokuodza mwoyo.

Keto Grits neChizi

Cheesy grits ndiyo yakakwana yekunyaradza chikafu. Uye mupunga wecauliflower wakazadzwa neheavy cream uye cheddar cheese zvinoreva kuti unogona kunakidzwa neidzi tsanga dzecarb shoma pakudya kwe ketogenic.

• Nguva yakazara: 15 minutos.
• Performance: 2 makapu.

Zvimwe

• 2 makapu e cauliflower mupunga.
• 1/4 teaspoon garlic powder.
• 1/2 teaspoon munyu.
• 1/4 teaspoon pepper.
• 1/4 mukombe wehemp moyo.
• 2 tablespoons yetiraira.
• 60g / 2oz grated cheddar chizi.
• 1/4 mukombe heavy cream.
• 1 kapu yemukaka usina kunotapira wesarudzo yako (mukaka wekokonati kana mukaka wearumondi).

Mirayiridzo

1. Sungunusa bhotela mune yakakandwa simbi skillet pamusoro pepakati-yakaderera kupisa.
2. Wedzera cauliflower mupunga, moyo wehemp uye soya kwemaminitsi maviri.
3. Wedzera heavy cream, mukaka, garlic powder, munyu, uye pepper. Sanisai zvakanaka uye gadzirai pamoto wakaderera kusvikira musanganiswa wawedzera uye koliflower iri nyoro. Wedzera mamwe mukaka kana mvura sezvinodiwa kudzivirira musanganiswa kubva pakupisa.
4. Bvisa kubva pakupisa uye uwedzere cheddar cheese. Rongedza zvinonhuwira kana zvichidiwa.

Nutrition

• Chikamu saizi: ½ mukombe.
• Calories: 212.
• Mafuta: 19 g.
• Carbohydrate: 3 g (1 g mambure).
• Fibre: 2 g.
• Mapuroteni: 7 g.

Palabras clave: Keto Cheese Grits Recipe.