Keto breakfast casserole recipe nebhekoni, zai uye chizi

Iyi yakareruka keto breakfast casserole ine bhekoni, zai, uye chizi yave kuda kushandura nzira iwe kugadzirira kwekudya kwevhiki. Haisi iwe chete iwe unoda zvidiki zvinongedzo, zvinongove zvine maviri net carbs pasevhisi, uye zvakare inochengeta zvakakwana mufiriji yako.

Yese yekubika nguva isingasviki awa uye iwe unogona kuita chimwe chinhu uchibika. Zvichiri nani, nguva yose inosanganisira nguva yekubika yebhakoni, saka hapana imwe nguva inodiwa.

Mumazuva akabatikana evhiki, unogona kubika iyi keto resipi nenguva shoma yekugadzirira. Pre-verenga saizi yecasserole yakabikwa kuti ive saizi yechikamu chauchadya uye izvo zvichaita kuti zvive nyore kubata chikamu usati wabuda kunze kwemukova kutanga zuva. Kuva mumwe mangwanani kukurumidza uye zvakakunakira chisarudzo anoenda refu nzira paunenge kutangira pamusoro keto zvokudya.

Inzwa wakasununguka kugadzirisa iyi keto breakfast casserole nekuwedzera imwe yako favorite low carb veggies sebhero mhiripiri kana broccoli mukuwedzera kune green chives. Iwe unogona zvakare kuedza kuwedzera avocado kana zucchini, iyo inzira yakanaka yekuwana chikafu chefiber uye zvimwe zvinovaka muviri. Usatya kusanganisa zvinhu uye kuedza dzimwe cheeses, kana kutsiva ham kana soseji yebhakoni kwekudya chamangwanani.

Pamusoro pekuve nyore kugadzira, iyi keto breakfast casserole haina gluten-isina, soy-isina, uye isina shuga. Asi iwe unogona kunge uchinetseka kana chizi ipfungwa yakanaka. Verenga kuti uone kuti sei resipi iyi inoshanda, uye gadzirira kunakidzwa nekutanga kune hutano kuzuva rako nenzira ye ketogenic.

Unogona here kudya cheese pane keto diet?

Uyu mubvunzo wakajairika uye mhinduro ndeyekuti "inoenderana." Pane zvakawanda zvekuvhiringidzika pamusoro pezvigadzirwa zvemukaka. Kunyange zvazvo yakaderera-lactose, yakakwira-mafuta emukaka zvigadzirwa zvinogamuchirwa pane keto kudya, yakaderera-mafuta emukaka zvigadzirwa hazvisi.

Sei? Nekuti ivo kazhinji vane akawanda makabhohaidhiretsi pane epamusoro-mafuta shanduro.

Kwemakore akawanda, mafuta akazara aionekwa seanokuvadza kuhutano hwemwoyo, ndicho chikonzero mamwe masangano ehutano akatanga kukurudzira kudya mafuta mashoma ( ¹ ) Nekudaro, zvidzidzo zvenguva pfupi yapfuura zvakabvisa pfungwa iyi uye hazviratidzi hukama hwakakosha pakati pemafuta akazara uye njodzi yechirwere chemoyo. Zvinoitika kuti kusanganisira mafuta ane hutano mukudya kwako kune zvakawanda zvehutano zvinobatsira ( ² ).

Paunenge uchitenga zvigadzirwa zveiyi keto recipe, iva nechokwadi chekutenga kirimu yakasviba nemafuta akazara uye heavy whipping cream. Haisi chizi chete chaunoda kuti urambe wakatarira kune mafuta emukati.

Rangarira kuti mafuta ihuni saka kana iwe uchida kutora mukana wemafuta ese ari muchizi, zvakakosha kuti usarudze mafuta emhando yepamusoro ( ³ ) Zvakanakisisa kudzivisa yogurts yakaderera-mafuta uye cheeses, pamwe chete nemishonga yakagadzirwa nemukaka wakasvibiswa, 1% kana 2%.

Cheese ndechimwe chezvikafu zvakajairika izvo vanhu vazhinji vane hanya nazvo pavanenge vachifunga kuchinjika kumararamiro e keto kana zvimwe zvakaderera carb kudya. Asi zvese zvaunofanirwa kunetseka nazvo kuvimba zvakanyanya pachisi sechikafu. Uye zvechokwadi, dzivisa dairy zvachose kana iwe uine dairy allergy kana kunzwa.

Utano hunobatsira cheddar cheese

Iwe unogona kunge usingafungi nezve cheddar cheese sekudya kwehutano, asi tarisa ruzivo rwehutano huri pasi apa. Kune akawanda mabhenefiti ehutano nekuda kweiyo dense kudya kunovaka.

Yakakwira yecalcium uye vhitamini D

Aya mamineral akakosha anogona kubatsira kudzivirira muviri wako kubva kuzvirwere zvisingaperi seshuga, chirwere chemoyo, high blood pressure, uye zvimwe zvirwere zvemoyo. ⁴ ).

Vitamin D inobatsira muviri wako kutora calcium yaunoda kuti uvake uye uchengetedze mapfupa ako akasimba, pamwe nekutsigira tsandanyama dzako, tsinga, uye moyo. Kushaikwa kweCalcium kunogona kukonzera osteoporosis, chirwere chinowanzoitika, kunyanya pakati pevakuru vanopfuura makore makumi mashanu ( ⁵ ).

Utano hwemazino.

Calcium uye vhitamini D inosimudzirawo hutano hwemazino nekutsigira mazamu ako nemazino. Vazhinji vakuru havawani zvakakwana chero ipi zvayo ( ⁶ ), saka zvakakosha kuve nechokwadi kuti uri kuwana zvakakwana kuburikidza nezvikafu zvakaita sezvigadzirwa zvemukaka zvakazara ( ⁷ ).

Iyo yakazara nevhitamini A

Vitamin A, iyo inoshandurwa nemuviri kubva ku beta-carotene, yakakosha mukusimudzira hutano hwemaziso. Iyo antioxidant inogona kudzivirira maziso akaoma uye husiku hupofu uye yakaratidzwa kudzivirira kubva pakurasikirwa kwekuona kunokonzerwa nezvirwere zvemaziso zvine zera ( ⁸ ).

Iine zinc

Zinc ndiyo yakakosha trace mineral iyo yaunoda mune zvidiki mazuva ese. Inotsigira kukura nekukura pamwe nekushanda kwehuropi. Iyo inowedzerawo immune system yako, inobatsira nebasa rehomoni, uye inobatsira kubereka kwako.

Inoshanda senge anti-inflammatory agent, iyo inogona kubatsira kudzivirira kubva kune zvirwere zvisingaperi zvakadai sechirwere chemoyo ( ⁹ ) Paunenge uine kushaya zinc, unogona kunzwa uchingogara wakaneta kana kurwara nguva zhinji.

Inotsigira hutano hweropa

Zvokudya zvakawanda zvinochengeta ropa, mapfupa, uye tsandanyama zvine utano zvinowanikwa mucheddar cheese. Kunyanya, mavhitaminzi B6, E, uye K anotsigira hutano hweropa munzira dzakawanda. Mavhitamini B6 uye E anobatsira muviri kuumba masero matsvuku eropa, uye pasina vhitamini K, ropa harivharike. ¹⁰ ).

Inowedzera hutachiona

Probiotics, mabhakitiriya mhenyu anochengetedza hutano hwema microorganisms ari mudumbu mako, akakosha mukusimudzira immune system. Haasi ese cheeses akanaka masosi eprobiotics, asi cheddar imwe yacho ( ¹¹ ) Iyo vhitamini D yemukati inotsigirawo hutano hwekudzivirira immune system basa.

Inodzivirira kubva kumahara radical kukuvara

Mahara radicals anogona kukuvadza muviri nekuti anokuvadza DNA, cell membranes, uye mafuta anochengetwa mutsinga dzeropa. Kukuvara uku kune mhedzisiro yekuchembera mumuviri nepfungwa ( ¹² ) Nzira yakanakisa yekudzivirira mahara radical kukuvara ndeyekudya chikafu chakapfuma mune antioxidants uye mavhitamini senge cheddar cheese.

Iine protein yakakwana

A 28 g / 1 oz kushandiswa kwecheddar cheese ine magiramu manomwe eprotein yakakwana. Protein haingozadzi iwe chete uye inoita kuti ugare wakaguta zuva rese, inovaka nekugadzirisa matishu, uye yakakosha kune hutano mhasuru, cartilage, uye ganda ( ¹³ ).

Iyo yakakwana low carb breakfast

Kubatanidza cheddar cheese ne bhakoni, mazai uye kirimu ine mafuta akawanda, une chokwadi chekuva nemoyo wekudya keto kudya kwemangwanani ne38 magiramu emafuta akazara, 43 magiramu emapuroteni, uye 2 magiramu emambure carbs pakupa.

Iyi keto breakfast casserole iri nyore kugadzira uye inoda zvishoma zvigadzirwa, uye iwe unenge uine zvasara kwemazuva. Ingoichengeta mufiriji mukati mevhiki.

Kana uine mamwe maminetsi mashoma kana uchida kunakidzwa nekudya kwakanyarara, unogona kugadzirira mamwe mabikirwo ebrunch akadai Koliflower "fries" o keto pancakes paunenge uchibika iyi casserole recipe.

Unogonawo kugadzirira zvimwe Keto Chocolate Chip Muffins yesnack kana nguva yetii kana iwe uchida kunakidzwa zvese izvo zvinonaka zvinonaka. Chinokosha ndechekuti iyi recipe inonaka inofamba zvakanaka nezvose. .

Keto breakfast casserole nebhekoni, zai uye chizi

Ita chikafu chekugadzirira nyore neiyi iri nyore keto breakfast casserole. Iyi resipi inonaka inokupa iwe vhiki yeyakaderera carb kudya kwemangwanani pasina kushanda nesimba mumangwanani.

• Nguva yekugadzirira: 15 minutos.
• Kubika nguva: 35 minutos.
• Nguva yakazara: 50 minutos.
• Performance: 8.
• Category: Kudya kwemangwanani.
• Imba yekicheni: British.

Zvimwe

• 6 zvimedu zvebhekoni.
• 12 mazai makuru.
• 115 g / 4 oz sour cream.
• 115g / 4oz heavy whipping cream.
• Munyu uye mhiripiri kuravira.
• Avocado oil spray yekubikisa.
• 285g / 10oz grated cheddar chizi.
• 1/3 mukombe girini hanyanisi, akachekwa (optional garnish).

Mirayiridzo

1. Preheat oven kusvika 180º C / 350º F.
2. Bika bhakoni mukicheni. Kana yangopedza uye yatonhorwa, iputse kuita zvidimbu zvakakura.
3. Kupwanya mazai mundiro yepakati. Wedzera sour cream, heavy whipping cream, munyu uye mhiripiri uye sanganisa nemuvhenganisi wemaoko kana mublender kusvika zvakanaka.
4. Pfaya 22x33-inch / 9 x 13 cm / pani kana pani neavocado mafuta spray. Pamusoro nechikamu chimwe che cheddar cheese.
5. Pamusoro pechizi, dururira musanganiswa wezai, uye pamusoro nebhakoni yakapwanyika.
6. Bika kwemaminetsi makumi matatu nemashanu, uchitarisa mushure memaminitsi makumi matatu. Bvisa kubva muchoto kana mipendero yecasserole yava yegoridhe.
7. Rega kutonhorera usati wacheka uye kushumira. Rongedza ne chives.

Nutrition

• Chikamu saizi: 1.
• Calories: 437.
• Mafuta: 38 g.
• Mafuta akazara: 17 g.
• Carbohydrate: 2 g.
• Mapuroteni: 43 g.

Palabras clave: kudya kwemangwanani casserole nebhekoni, zai uye chizi.