Keto avocado stuffed mazai resipi

Chii chine mazai kuzara kunoita kuti zvive zvinonaka?

Iri resipi yezai yakakanyiwa inoenda kune imwe nhanho nekuwedzera imwe yeakakosha keto: avocados. Kana waifunga kuti mayonnaise yakaita kuti mazai ako ave nekrimu, haungatendi kuti mazai aya akasvibiswa achanzwa sei mumuromo mako mushure mekuwedzera avocado.

Nenguva yekugadzirira yemaminetsi gumi chete, aya akaderera-carb, gluten-isina appetizers ndiwo anowedzera zvakakwana paunenge uchida kufadza asi usingade kupisa ovheni. Ndiani ane nguva yazvo?

Izvo zvakakosha zvinongedzo mune aya Ketogenic Stuffed Mazai ndeaya:

• Mazai.
• Avocado.
• Onion.

Optional zvimwe zvinongedzo:

• Chilli hupfu.
• Cayenne pepper.
• Hot muto.

3 hutano mabhenefiti eavocado akatutira mazai

# 1: kunatsiridza hutano hwemoyo

Iyo oxidation yeLDL cholesterol ndeimwe yenhanho huru mukufambira mberi kwechirwere chemoyo. Kuchengeta kuzvimba kwakadzikira uye oxidative kusagadzikana kwakaderera zvidimbu zviviri zvakakosha zvemoyo hutano puzzle.

Mazai ane lutein uye zeaxanthin, maviri phytonutrients akanakira hutano hwemoyo uye kudzivirira chirwere chemoyo. Lutein, antioxidant compound, inonyanya kubatsira kugadzirisa HDL (high-density lipoproteins) uye LDL (low-density lipoproteins) uye inogona kubatsira kudzivirira mwoyo wako nekudzivirira LDL kubva kune oxidation. ¹ ).

Iyo phospholipids mumazai inogonawo kuva nekudzivirira pamwoyo. Preclinical miedzo yakaratidza kuti zai phospholipids inogona kubatsira kudzikama kuzvimba uye kudzora cholesterol, iyo inogona kukudzivirira kubva kuchirwere chemoyo. ² ).

# 2: kunatsiridza hutano hwematumbu

Chimwe chikafu chinokatyamadza icho mazai ane huzhinji ndeye glycine. Glycine is amino acid iyo, maererano nezvidzidzo, yakabatana zvakananga nekuderedza kwemukati kuzvimba uye njodzi yezvirwere zvakadai secolitis. ³ ).

Muzvidzidzo zvemhuka, glycine supplementation yakaderedza makemikari ekuzvimba uye yakaderedza manyoka, maronda, uye shanduko yekuzvimba mumatumbu. Izvi zvinotungamirira vatsvakurudzi kugumisa kuti glycine inogona kuva chikafu chinobatsira kune avo vane IBD (chirwere chinoshungurudza bowel) ( ⁴ ).

# 3: tsigira uremu

Mazai akatakurwa neprotein; chokwadi, kune anenge 6 magiramu emapuroteni muzai rega rega. Kuwanda kweprotein uku kunobatsira kugutsa havi yemuviri wako nenzira iyo zvimwe zvekudya hazvigone. Tsvagiridzo inoratidza kuti kudya kwakapfuma muprotein kunogona kubatsira kuvandudza uremu uye kurwisa kufutisa nekuita pane satiety mahomoni uye kukubatsira iwe kuwedzera simba rako rekushandisa ( ⁵ ).

Pamusoro pezvo, iyo lutein inowanikwa mukati mazai yakabatanidzwa nekuvandudzwa kwekuita kwemuviri, chinhu chakakosha mukurasikirwa uremu ( ⁶ ).

Muto we Lima inogonawo kubatsira kune zvinangwa zvako zvekurasikirwa nehuremu. Nekunhuhwirira kwayo kwecitrus, inogona kuve yakanakisa inotsiva yekubatanidza mukudya kwako pane shuga zvichiita kuti uremu huwedzere. Pamusoro pezvo, tsvagiridzo yakaratidza kuti limes inogona kuve neyakasikwa kugona kukurudzira uremu ( ⁷ ).

Avocado Stuffed Mazai

Unganidza zvese zvinongedzo zvako, gadzira mazai uye gadzirira kugadzira sandwich inonaka uye inozadza.

Kana wangobvumira mazai ako akabikwa zvakasimba kuti atonhore, bata mbiya yepakati, bhodhi rekucheka, uye banga. Shandisa banga kuti ucheke mazai muhafu yakareba. Bvisa mazai kubva muzai uye uzvichengete mundiro.

Wedzera avocado, tsvuku tsvuku, lime juice, coriander, munyu, uye mhiripiri yakasviba mundiro ine mazai evha. Tora forogo monya zvese kusvika zvanyatsosangana.

Zvino, tora mazai ako akachekwa chena, woaisa mundiro uye uzadze zai rega rega jena nezai yolk uye musanganiswa weavocado, uchipedzisa imwe neimwe nediki diki repaprika uye diki yakawedzera nyowani coriander.

Avocado Stuffed Mazai

Aya Avocado Deviled Mazai anokasira kugadzira uye ane akawanda mabhenefiti ehutano achiisa twist padiki reAmerican dish iro mhuri yese ichanakidzwa.

• Nguva yakazara: 10 minutos.
• Performance: 12 zvidimbu.

Zvimwe

• 6 mazai makuru, akaoma-akabikwa.
• 1 avocado hombe yakaibva.
• 1 tablespoon ye lime juice kana juisi.
• 1 tablespoon yehanyanisi tsvuku yakagurwa zvakanaka.
• 2 tablespoons yakagurwa coriander.
• 1/4 teaspoon yegungwa munyu kana kosher munyu.
• 1/4 teaspoon yepepuru yakasviba.
• 1/4 teaspoon inosvuta paprika kana paprika yenguva dzose.

Mirayiridzo

1. Cheka mazai kureba, bvisa mazai uye chengetedza mazai.
2. Wedzera mazai evha, avocado, tsvuku tsvuku, muto wemonamu, cilantro, munyu, uye pepper mundiro duku. Sungai uye simbisai zvakanaka kuti musanganise.
3. Isa mazai machena hafu mundiro huru. Zadza hafu yezai neavocado uye mazai yolk musanganiswa. Kana iwe uine bhegi repombi, izvi zvinogona kuita kuti maitiro aite zvishoma. Gadzirisa nepini yepaprika uye imwe coriander kana uchida.

Nutrition

• Chikamu saizi: 1 chidimbu (½ zai).
• Calories: 56.
• Mafuta: 4 g.
• Carbohydrate: 1 g.
• Fibre: 1 g.
• Mapuroteni: 3 g.

Palabras clave: avocado stuffed mazai.