Instant Pot Keto Beef Stew Recipe

Haisi chakavanzika chokuti muto wakanaka unopisa unogutsa zvikuru panguva yekudonha kwechando uye mwedzi yechando. Uye nendiro yeiyi keto nyama yemombe ichitubwida mubiki anononoka (iyi resipi inoda Kuti Instant Pot), unenge uchidziya kubva mukati zvisinei kuti kunze kuchitonhora sei.

Iyi keto beef stew recipe haingokudziyire nemishonga ine hutano, zvakare inonaka uye inogutsa mhuri yese.

Nekugadzirira kuri nyore uye sarudzo yekushandisa yekudzvanya cooker kana inononoka kubika, haufanirwe kupedza zuva rese mukicheni kuunza iyi keto resipi patafura. Pane zvinopesana, iwe unogona kuisa uye kuikanganwa, kuita nguva yekubika chidimbu chekeke.

Sezvo batch rimwe richigadzira zvishanu kusvika kumatanhatu, iyi keto stew ichashanda zvakanaka kune yako inotevera dinner bato, kana iwe unogona kutova nevhiki yekunaka kunonaka iwe pachako.

Shumira uri woga kana pamubhedha wekoniflower yakakanyiwa. Iwe unogona zvakare kucheka uye kugocha celery mudzi kune yakaderera carb mbatatisi inotsiva. Isa pamusoro payo nemamwe mafuta ane hutano senge akachekwa avocado kana Parmesan chizi, uye wazviwanira keto nyanzvi. Chero chipi chaunosarudza, iwe haunganyadziswi.

Zvinonyanya kusanganisa mune iyi keto beef stew recipe zvinosanganisira:

• Nyama yemombe.
• Bota rinodyiswa nouswa.
• Clery.
• Onion.
• Ajo.
• Bone muto.

Zvausingawani mumutsara uyu ndeye cornstarch, mbatatisi starch, kana chero imwe starchy thickener yauchawana mune zvakawanda zvakatengwa nezvitoro.

Hutano hunobatsira hweiyi low carb beef stew

Izvo zvinoshandiswa mune iyi keto nyama yemombe haingogadziri chikafu chinonaka chinonaka che keto, asi chinopawo huwandu hwehutano hwehutano. Heano mamwe emabhenefiti ekuwedzera iyi yakaderera-carb stew kune yako ketogenic chikafu chirongwa.

Inovandudza hutano hwese hwekudzivirira muviri

Hapana chakaipisisa kupfuura kutonhora uye kurwadziwa kwaunonzwa kubva kuchando. Uye hapana chinhu chinonyaradza kupfuura mbiya yepombi inopisa soup. Nhau dzakanaka ndedzekuti nekurumwa kwese kweiyi keto nyama yemombe inonaka, iwe unozadza uye nekupisa muviri wako nekuwedzera immune system yako.

Kunze kwekuchemedza, hanyanisi yakanaka kune hutano hwekudzivirira zvirwere. Iwo ane makumi ezviuru mabhenefiti, kusanganisira akakosha ekudya sevhitamini C uye zinc. Zvose zvinovaka muviri zvinoita basa rakakosha mukusimbisa immune system yako ( ¹ ) ( ² ).

Garlic mumwe muriwo unobatsira une antiviral, antifungal, uye antibacterial properties. Kunhuwa kwegariki kunogadzirwa kana makemikari maviri ari mugariki asangana kugadzira kemikari itsva inonzi allicin.

Allicin, an organosulfide, yakadzidzwa mune dzinoverengeka preclinical miedzo kune yayo antioxidant, anti-inflammatory, antimicrobial, anticancer, uye cardioprotective hunhu. ³ ) Hazvishamisi kuti kune akawanda anowedzera garlic pamasherufu ezvitoro zvekudya zvehutano.

Kuti ubvise allicin yakawanda kubva mugariki, pwanya kana kuchekwa kwemaminetsi angangoita gumi usati waisa pachena pakupisa. Iyi yakapfuma yeallicin ichabatsira kurwisa zviratidzo zvekutonhora kana furuu uye kuchengetedza immune system yako ichishanda zvakanyanya.

Kuderedza tsinga

Vitamin K2 inochengetedza zvitoro zvecalcium uye inochengetedza calcium mumapfupa. Kana muviri wako ukasawana huwandu hwakakwana hwevhitamini K2, hauzoziva zvekuita nekarusiyamu yaunodya kana pekuichengeta mumuviri wako. Nhamba isina kukwana yeK2 inogona kuita kuti calcium ibudise mutsinga pane mapfupa, uye izvo hazvina kunaka kune hutano hwemwoyo ( ⁴ ) ( ⁵ ).

Nyama yemombe yakadyiswa nouswa yakazadzwa nevhitamini K2. Uye sezvo iyi keto beef stew recipe inoda hutano hwakanaka hwenyama yakaonda, yakadyiswa uswa, inogona kubatsira kuchengetedza tsinga dzako dzakajeka.

Usazvinetse nezvekuwana mapuroteni akawandisa nesadza iri. Pfungwa yekuti protein inogona kukudzinga mu ketosis ndeye ngano dzesainzi.

Ichokwadi kuti kana pasina makabhohaidhiretsi, muviri wako unoshandura mapuroteni kuva simba kuburikidza nenzira inonzi gluconeogenesis. Iyi nzira inoitika pamwe chete neketogenic nzira yekushandura mafuta kune ketoni. Nekudaro, iyi ibasa remuviri rakajairwa risingazokubudisi mu ketosis.

Gluconeogenesis inotora chikamu chakakosha mukudya kwe ketogenic. Iko kusikwa kweglucose kubva kune chero chinhu kunze kwemacarbohydrates. Kana iri stew, iprotein. Kunyangwe iwe uri pakudya kwakaderera-carb, unoda glucose kuti urarame. Glucose yakawandisa idambudziko, hongu. Asi glucose shoma idambudziko zvakare.

Butter kubva kumombe dzakadyiswa uswa inewo vhitamini K2. Muchokwadi, inogona kuve imwe yeakanakisa manyuko mukudya kwako. Ichi ndicho chikonzero kusarudza chikafu cheuswa pane zviyo zvakakosha zvikuru. Nyama yemombe yakadyiswa zviyo haina hutano hwakakosha hunopiwa nezvokudya zvakadyiswa nouswa.

Zvidzidzo zvakaratidza kuti kudya chikafu chine vhitamini K2 kunobatsira kuderedza njodzi ye plaque build-up (atherosclerosis) uye kurwisa kwemoyo ( ⁶ ).

Inoderedza kuzvimba

Izvo zvinongedzo mune iyi low carb stew zvese hazvina gluten, zviyo zvisina, uye paleo. Kudya nenzira iyi inhanho yekutanga mukuderedza kuzvimba mumuviri wako. Muto webhonzo remombe ine muyero une hutano hwe minerals uye zvinovaka muviri, senge magnesium uye calcium ( ⁷ ).

Magnesium inoita basa rakakosha mukudzivirira rudzi rwekudzika-giredhi kusingaperi kuzvimba kwakabatana nezvirwere zvisingaperi, senge chirwere chemoyo, hypertension, uye chirwere cheshuga. ⁸ ).

Calcium, kunyanya calcium citrate, yakadzidziswawo se anti-inflammatory. Chimwe chidzidzo chakaratidza kuti calcium citrate haingodzikisi basa repro-inflammatory cytokines, asiwo inowedzera antioxidant basa pamasero emasero. ⁹ ).

Celery ndiyo yakakwana yekuwedzera kune chero inonaka ketogenic chikafu. Iri satiating, hydrating, uye yakazara nehutano hwakanaka - kunyanya, inoderedza kuzvimba. Inobatsira kurwisa oxidative kusagadzikana uye mahara radicals ane antioxidants uye polysaccharides anoita seanorwisa-inflammatories ( ¹⁰ ).

Celery inewo flavonoids se quercetin. Ongororo dzakawanda dzakaratidza kuti quercetin ine anti-inflammatory properties, kunyanya kubatsira avo vane osteoarthritis nemamwe matambudziko ane hukama. ¹¹ ).

Instant poto vs Inononoka kubika poto

Kana iwe usina Instant Pot, usatya. Iwe unogona zvakare kugadzira chikafu ichi mune inononoka cooker. Ingo wedzera zvese zvinongedzo kune inononoka cooker, ichikurudzira kusvika yanyatsobatanidzwa. Kana zvinhu zvose zvasanganiswa, simmer kwemaawa masere.

Keto Instant Pot Beef Stew

Iyi classic keto beef stew recipe yakakwana kuhusiku hunotonhora pamba kana paunenge uchishuva chikafu chinonyaradza chisingaparadze kudya kwako keto.

• Nguva yakazara: 50 minutos.
• Performance: 5 - 6 makapu.

Zvimwe

• 500 g / 1 pound yenyama yekufura kana yakagochwa mhuka (cheka kuita 5 cm / 2-inch zvidimbu).
• 1 kikapu yeuswa-yakadyiswa bhotela (inotsiva mafuta emuorivhi yemukaka usina mukaka).
• 4 tablespoons ye tomato paste.
• 1 kapu yemwana karoti.
• 4 mashanga e celery (akachekwa).
• 1 hanyanisi huru (yakachekwa).
• 4 garlic cloves (yakaomeswa)
• 500 g / 1 pound radishes (akacheka nehafu).
• 6 makapu emombe muto (pfupa muto unonyanya kufarirwa).
• 2 mashupuni emunyu.
• 1/2 teaspoon yepepuru yakasviba.
• 1 bay shizha.
• 1/4 teaspoon xanthan chingamu.
• Optional miriwo: cauliflower, yakakangwa celery mudzi, kohlrabi, kana turnips.
• Optional toppings: akachekwa avocado, grated Parmesan cheese.

Mirayiridzo

1. Dzvanya "saute" uye "+10 maminetsi" pane yako Instant Pot.
2. Wedzera bhotela yakanyunguduka uye wobva wawedzera nyama yekubika uye yakasvibiswa kwemaminitsi 3-4. Zvakanakisisa kusveta nyama muzvidimbu zviduku kuitira ruvara rwakanakisisa. Wedzera miriwo yakasvibiswa kare uye mabheti enyama. Wedzera tomato paste.
3. Wedzera muto, munyu, pepper, uye xanthan gum muhari. Sanganisa zvakanaka kusanganisa zvigadzirwa.
4. Dzima Instant Pot, wobva wadzvanya "stew" uye "+40 maminetsi."
5. Kana timer yaenda, sunungura mhepo nemaoko. Mwaya uye simbisa zvidiki zvishoma zvexanthan chingamu kune inodiwa kuenderana.
6. Gadzira neparsley itsva kushumira kana uchida.

Nutrition

• Chikamu saizi: 1 kapu.
• Calories: 275.
• Mafuta: 16 g.
• Carbohydrate: 9 g (Net makhahydrates: 6 g).
• Fibre: 3 g.
• Mapuroteni: 24 g.

Palabras clave: keto nyama yemombe.