Inonaka yakaderera carb keto meatloaf recipe

Kutsvaga nzira yekunakisa chikafu chesvondo rino?

Edza iyi inonaka keto meatloaf kuti uwedzere zvimwe zvakasiyana-siyana kumenyu yako yevhiki. Nemagiramu maviri chete emambure carbs pakucheka, iyi recipef yenyama ine chokwadi chekukubatsira kuti uenderere mberi. mu ketosis, zvinokuita kuti ugare wakaguta uye nekukupa humwe hutano hwakanyanya. Uyezve, iyi yakaderera-carb dish yakakwana kudyisa mhuri yese kana kukupa zvakasara zvakakwana kwevhiki rese.

Maitiro ekugadzira Yakaderera Carb Meatloaf

Mabikirwo echinyakare enyama anoshandisa zvimedu zvechingwa kudzivirira nyama yepasi (kazhinji nyama yemombe, nguruve kana pasi turkey) inodonha. Gluten-isina shanduro inotsiva iyo linseed mealla hupfu hwekokonati kana the upfu hweamondi nokuda kwechikonzero chimwe chetecho.

Chokwadi: Breadcrumbs kana imwe gluten-isina imwe nzira haina basa zvachose. Are the mazaiKwete hupfu kana zvimedu zvechingwa zvinobata musanganiswa pamwechete. Mune iri nyore keto meatloaf recipe, iwe hausi kuzoshandisa chero ipi zvayo pamusoro apa. Pane kudaro, iwe unongobatanidza yakasununguka-yakasununguka pasi nyama yemombe uye mazai ane mbiriso nemishonga yekunaka.

Kana iwe zvachose unofanirwa kunge uine zvimedu zvechingwa munyama yako kuti uwane magadzirirwo ako aunofarira, edza kuwedzera zvimwe minced pork rinds.

Panzvimbo pokuvakanda mu blender, ungada kuvaputira pamusoro pepamusoro kuitira crunchiest texture. Bhonasi: mapeji enguruve haana gluten-isina.

Mune yakaderera carb dinner resipi pazasi, shandisa mafuta avocado, mbiriso inovaka muviri, miriwo mitsva uye mhiripiri yakasviba yekunaka. Mishonga yakawanda yemeatloaf inodaidzira nguva inogona kutakurwa nayo shuga kana zvimwe zvinhu zvisingadiwi, zvakadai seshuga tsvuku sosi kana BBQ muto.

Chenjerera nemabikirwo ane Worcestershire sauce, iyo inowanzo ine gluten. Uye tarisa huwandu hwecarb pane iyo label, semamwe marongerwo eWorcestershire sauce ane huwandu hunoshamisa hweshuga.

Tomato muto ndiyo imwe yakavanzwa shuga sosi, tarisa yako carb count futi. Shuga-isina ketchup isarudzo kana iwe usingade gadzira keto ketchup yako.

Mabikirwo anodaidzira kuti tomato paste kana kokonati amino acids (inotsiva soy muto) inofanira kuva yakanaka. Tomato muto unogonawo kuve wakavanzika tsime reshuga, saka ungangoda kunamatira nematomatisi paste kunze kwekunge wawana muto usina shuga.

Kusarudzwa kwemhando yezvigadzirwa

Paunenge uchisarudza zvinongedzo zveketo nyamaloaf yako, yeuka kuti mhando inoverengera. Nguva dzose sarudza zvigadzirwa zvemhando yepamusoro zvaunogona kutenga. Izvi zvinoreva nyama yemombe yakadyiswa nouswa y mazai emafuro.

Asi nyama yemombe yakadyiswa nouswa ine utano here kupfuura yemombe yakadyiswa zviyo? Chokwadi ndizvo. Nyama yemombe yakadyiswa nehuswa ine mavhitamini akawanda, mamineral, antioxidants, uye chikamu chepamusoro chemafuta ane hutano pane nyama yemombe yakadyiswa zviyo ( ¹ ).

Pazasi pane mamwe mabhenefiti chaiwo emombe yakadyiswa uswa. Kana ichienzaniswa neyayo yakadyiswa zviyo, nyama yemombe yakadyiswa uswa ndeye:

1. Yakawanda muCLA (conjugated linoleic acid).
2. Yakapfuma mu omega-3 fatty acids.
3. Yakazara nemavitamini uye antioxidants.

Yakawanda muCLA

Nyama yemombe yakadyiswa nehuswa ine CLA, conjugated linoleic acid, iri fatty acid inowanikwa munyama nezvinogadzirwa nemukaka. Zvinoenderana ne in vitro uye mamwe mu vivo modhi, CLA inogona kubatsira kurwisa cancer uye pamwe inhibit bundu kukura ( ² ) Tsvagiridzo inoratidzawo kuti inogona kubatsira kuchengetedza huremu hwemuviri ( ³ ).

Chikafu chakaremerwa nemafuta ane hutano seCLA anogona kuve nemhedzisiro yakananga pamazinga eshuga yeropa. Iyo Journal of Endocrinology uye Metabolism yakatarisa mhedzisiro yemafuta ane hutano pamazinga e insulin muvana vakafuta.. Ichi chidzidzo chakawana kuti 37% yevarwere vakarapwa nemafuta ane hutano, CLA kunyanya, yakaratidza zviri nani insulin senitivity ( ⁴ ).

Yakapfuma mu omega-3 fatty acids

Nyama yemombe yakadyiswa nouswa ine omega-3 fatty acids yakawanda, kunyanya ichienzaniswa nenyama yemombe yakadyiswa zviyo. Omega-3 fatty acids inopa huwandu hwezvakanaka zvemoyo wako. Vanogona kuderedza kuzvimba, kunatsiridza manzwiro, kuwedzera hutachiona, kuderedza BP, kunatsiridza hutano hweganda, uye kuderedza chirwere chemwoyo.

Pane imwe nguva, vanhu vakadya chiyero che1: 1 che omega-3 kune omega-6 fatty acids. Nhasi, unogona kudya ka10 kakawanda omega-6 fatty acids pane omega-3. Izvi zvinonyanya kukonzerwa nekushandiswa kwakapararira kwemafuta embeu - akadai c Gore y mafuta ekubikisa - mukicheni ( ⁵ ).

Iwe unogona kutora omega-3 fatty acids mufomu yekuwedzera kana kudya hove dzine mafuta akawanda uye nyama yemombe yakadyiswa nouswa. Asi iwe unofanirwa kuzviwana kubva kunze - muviri wako haugone kugadzira omega-3s wega.

Zvinoenderana nezvidzidzo zvakawanda, kushandisa omega-3 fatty acids kunoderedza akawanda emoyo njodzi njodzi zvinhu. Yakaratidzwa kuva nemigumisiro inobatsira pahutano hweropa, simba rekurovedza muviri, kurova kwemwoyo, uye kuyerera kweropa ( ⁶ ) ( ⁷ ) Kune zvakare humbowo hwakasimba hunotsigira basa re omega-3 fatty acids mukudzivirira kufa kwemoyo ( ⁸ ).

Yakazara nemavitamini uye antioxidants

Nyama yemombe yakadyiswa nouswa ine mavhitamini akawanda nemaminerari kupfuura yemombe yakadyiswa zviyo. Ongororo dzinoverengeka dzinoratidza kuti nyama yemombe yakadyiswa uswa ine mavhitamini A uye E akawanda. Vitamin A yakakosha pakuona kwakanaka uye immune system ine hutano uye yekubereka. ⁹ ) Vitamin E inoshanda seantioxidant mumuviri wako, inodzivirira mahara radicals, inosimudzira immune system, uye kudzivirira kugwamba kweropa ( ¹⁰ ).

Nyama yemombe yakadyiswa nehuswa inewo mamwe ma antioxidants glutathione uye superoxide dismutase zvichienzaniswa nenyama yemombe yakadyiswa zviyo ( ¹¹ ).

Glutathione ndiyo yakanyanya antioxidant mumuviri wako uye inobatsira kuvaka nekugadzirisa tsandanyama tishu, kugadzira mapuroteni mumuviri, uye kutsigira immune system ( ¹² ) Superoxide dismutase is enzyme inoputsa mamorekuru anogona kukuvadza mumasero, kudzivirira kukuvara kwetishu ( ¹³ ).

Wedzera iyi keto meatloaf recipe kune yako yevhiki yekudya prep

Low carb mabikirwo haafanire kuve anofinha. Iyi keto meatloaf iri nyore yakanakira kudya kwako keto uye inoshandawo paleo.

Kuti uzviite, unoda pani yechingwa, ndiro huru, uye purogiramu yezvokudya. Cheka maminetsi gumi enguva yekugadzirira uye tanga kupisa ovheni yako kusvika 10º C / 205º F. Nyama yechingwa inotora maminetsi ari pakati pe400 ne50 kubikwa.

Kufanana nemafuta akawanda eketo, iyi keto meatloaf inoita kuti unakidzwe nekudya kwako kwaunofarira kunyaradza pamwe nekuchinja kune hutano. Kana iwe uchida kuiwedzera kuchirongwa chako chekudya chenguva dzose, edza kuyedza nemazano e keto ekuwedzera kunaka kwakasiyana.

Kupwanya zvimwe zvidimbu zve bacon Pamusoro, bika cheddar kana mozzarella cheese, kana kusasa imwe Parmesan pamusoro.

Rangarira kuwana zvinongedzo zvemhando yepamusoro, sarudza mafuta ane hutano, uye dzivirira macarbohydrates asingadiwe senge zvinorungwa zvine shuga uye zvimedu zvechingwa zvechingwa.

Inonaka Yakaderera Carb Ketogenic Meatloaf

Meatloaf ndiyo yekupedzisira yekunyaradza chikafu uye yakanakira kupinda kwehusiku hwakabatikana. Shumira ne low carb veggies senge cauliflower, broccoli o zucchini.

• Nguva yekugadzirira: 10 minutos.
• Nguva yekubika: 50 minutos.
• Nguva yakazara: 1 awa.
• Performance: 6.
• Category: Mutengo.
• Imba yekicheni: Turkish

Zvimwe

• 1kg / 2lbs 85% yakadyiswa uswa hwakaonda pasi nyama yemombe.
• 1/2 kikapu yemunyu wakanaka weHimalayan.
• 1 teaspoon yepepuru yakasviba.
• 1/4 mukombe mbiriso yezvokudya.
• 2 mazai makuru.
• 2 tablespoons mafuta avocado.
• 1 tablespoon ye lemon zest.
• 1/4 mukombe parsley yakagurwa.
• 1/4 kapu itsva oregano, minced.
• 4 mavhavha egariki

Mirayiridzo

1. Preheat oven kusvika 205º C / 400º F.
2. Muhombe huru, sanganisira pasi nyama yemombe, munyu, mhiripiri yakasviba, uye mbiriso.
3. Mune blender kana purogiramu yezvokudya, sanganisira mazai, mafuta, herbs, uye garlic. Sanganisa kusvikira mazai aita furo uye herbs, lemon, uye garlic zvakagurwa uye zvakasanganiswa.
4. Wedzerai musanganiswa wezai kune nyama uye musanganise kuti musanganise.
5. Wedzera musanganiswa wenyama kune diki 20x10-inch loaf pan. Smooth uye flatten.
6. Isa panzvimbo yepakati uye gadzira 50-60 maminetsi, kusvikira kumusoro kune goridhe.
7. Nyatsobvisa kubva muchoto uye uise pani yechingwa pamusoro pedhishi kuti ubvise chero mvura. Rega itonhorere kwemaminitsi 5-10 tisati tacheka.
8. Rongedza neremoni nyowani uye unakirwe.

Nutrition

• Calories: 344.
• Mafuta: 29 g.
• Carbohydrate: 4 g.
• Fibre: 2 g.
• Mapuroteni: 33 g.