Paunotanga kufinhwa nekudya mazai mamwechete uye bhekoni kwemangwanani pakudya kwako ketogenic, idzi Keto Avocado Yakasvuta Salmon Toast inofanira kuva chinhu chekutanga chaunoedza usati wakanda tauro. Kusiyana neshanduro dzaunoona kana uchipuruzira pasocial media, iyi yakaderera mukati net carbs, akapfuma mafuta ane hutano uye nezvimwe zvakawanda zvakasiyana. Izvi zvinoshandura nzira yaunodya nayo kudya kwemangwanani mazuva ese.
Uye nerubatsiro ruduku kubva pane zvishoma kugadzirira kudya uye kubika bar yako keto chingwa Pakutanga kwevhiki, ichi chikafu chemangwanani chinonaka chinogona kugadzirirwa mumaminitsi mashomanana mangwanani oga oga. Izvi zvichakubatsira kuti urambe uri munzira uye kukudzivirira kubva pakutsauka kubva pachirongwa. Yakanaka kudya uchienda, yakapfuma mumafuta ane hutano ekupisa muviri wako, ine faibha yakawanda kuti uvandudze kugaya kwako, uye yakazadzwa nehuwandu hwemapuroteni chaiwo kuti urambe uchifamba.
Zvinonyanya kukosha mune iyi resipi zvinosanganisira:
Mazai Ndiyo sarudzo iri pachena yemapuroteni emangwanani, asi vanogona kufinha chaizvo nekukurumidza. Panzvimbo pemazai akaoma-akabikwa, mazai akakanyiwa, kana kunyange mazai ezuva, sanganisa zvinhu nemamwe salmon inoputa mangwanani. Zviri nyore kuwana mune chero musika, unochinja-chinja, uye yakanaka sosi yekukurumidza uye nyore mapuroteni. Iwe unozobatsirwawo kubva kune humwe hutano hunopa.
Zvakanakira salmon inoputa:
- Yakapfuma mumafuta ane hutano.
- Tsime yakanaka yeprotein.
- Electrolytes uye zvicherwa.
# 1: omega 3 fatty acids
Kufanana nesaumoni itsva, salmon inoputa ine hutano hwakafanana omega-3 fatty acids DHA neEPA. Rudzi urwu rwemafuta runogona kuderedza mukana wako wekubatwa nechirwere chemoyo uye sitiroko, kuwedzera kugona kwehuropi hwako, kuderedza kuzvimba, uye kungatodzikisa njodzi yako yegomarara.
# 2: protein yemukati
Zvishoma zvinoenda kure kure nesaumoni. Haisi chete yakakwira mumafuta ane hutano, asi diki 85g / 3oz inoshumira inopawo 15 magiramu emhando yeprotein. Protein yakakosha kune hutano hwakanyanya uye ibwe rekona remuviri wako. Protein inoshandiswa nemuviri wako kubatsira kuvaka nekugadzirisa matishu, inoshandiswa kugadzira mahormone, uye inodiwa kugadzira tsandanyama, bhonzo, shwashwa, uye ganda.
# 3: sodium
Chimwe chezvinhu zvinonyanya kukosha kuyeuka pane ketogenic kudya ndeye kuwana electrolytes yakakwana. Vanhu vazhinji vanodzidziswa kuti sodium yakaipa, asi iminerari yakakosha iyo muviri wako unofanirwa kushanda nemazvo. Electrolyte kusaenzana ndirowo dambudziko rinowanzoitika pakati pevaya vanochinja kune ketogenic kudya. Salmon inosvuta ine sodium yakawanda, saka inogona kubatsira kuzadza uye kuenzanisa electrolytes, iyo iwe unodzivirira zviratidzo zve keto flu.
Hapasisina shanje kune ese akanaka avocado toast zvisikwa pasocial media. Iyi resipi haina kunaka chete, asi yakazara nezvimwe zvinovaka muviri zvinoshamisa. Iwe haufe wakafunga kudya kwemangwanani kunofinha kana uine iyi Keto Avocado Yakasvuta Salmon Toast pachirongwa chako chekudya kwevhiki.
Inozorodza Keto Avocado Yakasvuta Salmon Toast
- Nguva yakazara: 5 minutos.
- Performance: 2 zvimedu.
Zvimwe
- 1 tablespoon uswa-inodyiswa bota.
- 2 zvimedu zvepakati zvechingwa cheupfu hwealmond.
- 60 g / 2 oz yesalmon inoputa.
- 1/2 medium avocado.
- 1 cucumber diki (cheka kuita zvidimbu zvitete kana zvidimbu zvitete).
- 1 pini yepepuru tsvuku tsvuku.
- 1 pini yemunyu.
- 1 pini ye pepper
- 1/4 teaspoon dill itsva.
- 1/2 kikapu ye capers (yakachekwa).
- 1 kikapu yehanyanisi tsvuku, yakachekwa zvishoma.
Mirayiridzo
- Waridza zvimedu zviviri zveupfu hwearumondi chingwa uye toast kusvika goridhe dzvuku.
- Bvisa avocado pachimedu chega chega chechingwa wochipwanya neforogo. Fukidza nomunyu uye mhiripiri. Wedzera cucumber uye kusvuta salmon zvimedu. Wedzera piniki yepepuru tsvuku uye mamwe munyu / mhiripiri. Rongedza ne capers, dill nyowani, uye hanyanisi tsvuku.
Nutrition
- Chikamu saizi: 2 zvimedu.
- Calories: 418.
- Mafuta: 33 g.
- Carbohydrate: 6 g.
- Mapuroteni: 22 g.