Iyo nguva yakareba iwe uchigara pane ketogenic kudya, iyo shoma carbohydrate chikafu chauchapotsa. Asi rimwe divi rinogara richinzwika rakanaka rubatsiro rupo rwegoriki yakakanyiwa mbatatisi.
Usanetseke. Mbatata yakakanyiwa haina kurambidzwa zvachose. Zvakanaka, asi kuravira kwako hakuzomboziva mutsauko.
Iyi yakasviba garlic cauliflower puree ichaita kuti ukanganwe nezve mbatata yakagayiwa zvachose. Nguva inotevera kana iwe uine chido chembatatisi, ingo shandura mbatatisi yakakura-starch neimwe cauliflower yakabikwa.
Munguva pfupi unenge wava necauliflower yakatswanyiwa inokunda resipi yembatatisi yekuAmerica yawakakura nayo. Zvese pasina yakakwira carb zvemukati.
Iyi inonaka mbatatisi yakameswa necauliflower ndiyo yakanakisa yakaderera carb imwe nzira yakapfuma mukudya fiber, gluten isina uye yakakwana kune yako ketogenic kudya.
Pamusoro nepepuru yakasviba yakasviba uye imwe yakawedzera yemafuta emuorivhi kana bhotela yakanyungudutswa yakanyungudutswa, uye une chidimbu chechidimbu munhu wose achafarira.
Aya mbatatisi akagayiwa ane cauliflower ndeaya:
- Creamy.
- Inonaka.
- Kuguta
- Nyoro.
Zvinonyanya kusanganisa mune iyi cauliflower mashed potato resipi ndezvekuti:
Zvingasarudzwa Zvinongedzo:
3 Hutano Kubatsira kweiyi Garlic Cauliflower "Mbatatisi" Puree
# 1: tsigira immune system yako
Cruciferous miriwo senge cauliflower inogona kubatsira kusimbisa immune system yako uye kubatsira kudzivirira zvirwere zvakaita segomarara.
Kuburikidza ne-anti-inflammatory, antioxidant uye detoxification kugona, miriwo yecruciferous haingobatsiri kudzivirira chirwere asiwo inobatsira kumisa kukura kwemamota ( 1 ) ( 2 ) ( 3 ) ( 4 ).
Bota rakadyiswa nouswa ine chimiro chinokatyamadza chekudya pane chakadyiswa zviyo. Izvi zvinodaro nekuti zvinobva kumombe dzakasimudzwa pakudya kwechisikigo, kwechisikigo, cheuswa.
Grass-fed butter inonyanya kupfuma mu conjugated linoleic acid (CLA), chikafu chinovandudza immune system. CLA haingori kurwisa kuzvimba chete, asi inobatsirawo kurwisa zvimwe zvirwere zvinokuvadza zvakaita segomarara uye chirwere chemoyo. 5 ) ( 6 ).
# 2: Inobatsira kuderedza kuzvimba
Kana iwe uchiwanzoita kuzvimba, ungangoda kudzivirira miriwo mumhuri ye nightshade sembatatisi. Koliflower, kune rumwe rutivi, ine macarbohydrates shoma uye inogona kubatsira kurwisa kuzvimba kusingaperi.
Koliflower ine zvakasiyana-siyana zve antioxidants kusanganisira glucosinolates, isothiocyanates, carotenoids, flavonoids, uye vitamin C. Chimwe chemabasa makuru ema antioxidants mumuviri wako ndechekubatsira kudzora kuzvimba ( 7 ).
Nekudzikisa kuzvimba mumuviri wese, unogona kuvandudza zvakanyanya hutano hwako hwenguva refu, sezvo kuzvimba kuri pamudzi wezvirwere zvakawanda zvisingaperi. Chimwe chidzidzo chemhuka, kunyanya, chakaratidza kuwirirana kwakananga pakati pepamusoro pekudya kweholiflower uye kuderedza kuzvimba ( 8 ).
Mhiripiri yakasviba chimwe chinhu chinopesana nekuputika mune iyi garlic cauliflower mashed potato. Kunyangwe iwe usingade kushandisa zvakanyanya, spice iyi inogona kuwedzera dziviriro yako yekuzvimba uye yakatodzidzwa nezve kugona kwayo kurwisa arthritis ( 9 ).
# 3: inosimudzira kugaya
Grass-inodyiswa bhotoro zvakare yakakwira mubutyric acid, ipfupi-cheni fatty acid yaunoda kune yakakwana yehutano hwematumbo.
Butyric acid ndiyo yakakosha simba sosi kune maseru anotenderera nzira yako yekugaya. Iine anti-inflammatory uye analgesic chiitiko (inobvisa marwadzo) uye inogona kukubatsira kana uri kunetseka nekuvhara ( 10 ).
Butyric acid inogonawo kubatsira kana uine IBS (irritable bowel syndrome). Pamusoro pekuita kwayo kunopesana nekuputira, butyric acid inovandudza kusadzivirirwa. Inoita izvi nekubatsira mukuvandudzwa kwemasero anoisa nzira yako yekugaya uchichengeta mabhakitiriya emudumbu mukutarisa ( 11 ).
Mashed mbatatisi negariki koliflower
Pane matanho matatu chete akareruka uye mashoma mabikirwo makuru pakati pako neiyi cauliflower mashed potato recipe.
Iwe unozoda musoro mudiki wekoliflower, sour cream, Parmesan cheese, bota-rakadyiswa uswa, nyowani kana yakagochwa garlic cloves, munyu wegungwa, mhiripiri nhema, uye chives.
Kana uchinge waunganidza zvishongedzo zvako zvese, tora poto diki uye bhasiketi resitima kubva pantry yako.
Shandisai cauliflower florets kwemaminitsi anenge 5-7, kana kusvika holiflower iri nyoro. Bvisa koliflower uye chengetedza.
Cherechedza: Musoro wecauliflower wakachekwa kuita florets kana pre-chekwa florets isarudzo iri nani kushandisa pano pane cauliflower mupunga.
Tora purogiramu yezvokudya uye wobva wawedzera florets yakabikwa yeholiflower, pamwe chete nemishonga yakasara, uye sanganisa kusvikira zvinhu zvose zvakanaka uye zvakabatana.
Shandisai recipe iyi yeholiflower yakasvibiswa yakagadzirwa nechives sechishongo kune vamwe keto pork chops kana keto dish yaunofarira yemuriwo uye wopedza kudya kwako nekupa keto lava cake.
Mashed mbatatisi negariki koliflower
Koliflower puree hainzwi zvakanaka sembatatisi yakagayiwa pakutanga. Asi mira kusvikira waedza iyi Low Carb Garlic Mashed Cauliflower Side Dish.
- Nguva yekugadzirira: 10 minutos.
- Kubika nguva: 5-7 maminetsi.
- Nguva yakazara: ~ maminitsi gumi nemashanu.
- Performance: 4 servings.
Zvimwe
- 285g / 10oz kolifurawa mbishi, yakachekwa kuita maruva.
- ½ mukombe urimu cream.
- ¼ mukombe wegrated Parmesan cheese.
- 2 tablespoons bhotela yakadyiswa uswa.
- ½ teaspoon minced garlic cloves.
- ¼ teaspoon yegungwa munyu kana kosher munyu.
- ⅛ teaspoon yeblack pepper.
- 2 maspuniki chives (optional topping).
Mirayiridzo
- Svetesa holiflower uchishandisa bhasika, kusvikira nyoro, anenge maminitsi mashanu kusvika ku5.
- Muchikafu chekudya, wedzera zvose zvinoshandiswa uye funganisa kusvika zvinyoro.
- Shumira kupisa uye kumusoro ne chives.
Notes
Kana iwe usina chigadzirwa chekudya, unogona kushandisa mbatata masher kana blender.
Nutrition
- Chikamu saizi: 1 kushumira
- Calories: 144.
- Mafuta: 12,1 g.
- Carbohydrate: 4,7 g (3,2 g mambure).
- Mapuroteni: 3 g.
Palabras clave: garlic cauliflower puree recipe.