Keto stir fry recipe necabbage noodles

Zviri nyore kupinda mumuitiro kana iwe uri pane ketogenic kudya. Kamwe kamwe, haugoni kunakidzwa nezvokudya zvako zvaunofarira. Izvi zvinonyanya kukosha munyika dzine ndiro huru dzinotenderera pasta uye noodles. Asi neiyi keto inokurudzira fry recipe, hapana chikonzero chekusiya imwe yezvokudya zvako zvaunofarira zveChinese.

Kana iwe wakanamatira kugadzirira chirongwa chekudya chesvondo rinouya uye uchipererwa nemazano ekubika keto, iyi inomutsa fry ichaunza maflavour matsva kumararamiro ako keto. Neiyi kabichi inomutsa fry, iwe unenge uine zvinonaka zvewaunofarira-fry Chinese noodle dish, asi nechidimbu chete chenet carbs.

Iyi keto-inoshamwaridzika entree yakanakira masvondo akabatikana, masimbe ekupera kwesvondo, kana husiku hwekutandara neshamwari. Zviri nyore kugadzira uye zvinogara zvakanaka mufiriji kwemazuva.

Iyi keto Chinese inomutsa fry ndeye:

• Tasty.
• Chiedza.
• Munyu.
• Crunchy.
• Pasina gluten.
• Dairy yemahara.
• Zviri nyore kuita.

Izvo zvakakosha zvinongedzo mune iyi keto inosimudzira fry zvinosanganisira:

• Pollo kana nyama yemombe yakadyiswa nouswa.
• Kabichi.
• Ajo.
• Kokonati aminos panzvimbo pesoya muto kana tamari.
• Ginger nyowani.

Hutano hunobatsira hweiyi keto Chinese inomutsa fry

Pamusoro pekunaka, izvo zvinongedzo mune iyi keto inosimudzira fry recipe inotakurwa nehutano hunobatsira hunoita kuti unzwe zvakanaka.

# 1. Inogona kubatsira kudzivirira kubva kugomarara

Iyo ketogenic yekudya yakapfuma mune yakaderera-carbohydrate miriwo, iyo inoshandura kune yakakura nhamba ye antioxidants, mavitamini, uye zvicherwa.

Chikafu mumhando iyi yekudya imombe yakadyiswa nouswa, iyo ine huwandu hunoshamisa hwema antioxidants. Kunyangwe kuve nedhimoni munhau, nyama yemombe yakadyiswa uswa, isina kudyiswa zviyo ine antioxidants, omega-3 fatty acids, uye CLA (conjugated linoleic acids) ( ¹ ) ( ² ).

Zvese izvi zvinosanganiswa zvinobatsira kurwisa zvinokuvadza zvemahara radicals, zvinoreva kushomeka kwekukuvara kweoxidative, uye zvinotungamira kune yakaderera njodzi yekukura zvirwere ( ³ ).

Tsvagiridzo inoratidza kuti CLA inogona kubatsira kudzikisira njodzi dzekuita huwandu hwezvirwere, kenza ichive imwe yeakanyanya kukosha. Chimwezve chikonzero zvakakosha kuti usarudze nyama yemombe yakadyiswa nouswa pane yakasimudzwa kare ( ⁴ ) ( ⁵ ) ( ⁶ ).

Kabheji, nyeredzi chaiyo mune iyi yakaderera carb inosimudzira fry recipe, zvakare yakakwirira mune antioxidants. Antioxidants sevhitamini C inogona kudzivirira kubva mukukuvadzwa kweDNA, kuderedza mikana yekuva negomarara. ⁷ ) ( ⁸ ) ( ⁹ ).

Garlic, inozivikanwa neayo antibacterial properties uye bioactive sulfur compounds, inogonawo kudzivirira kubva pakuumbwa kwegomarara ( ¹⁰ ) ( ¹¹ ).

Hanyanisi dzakaonekwa sechimwe chezvokudya zvine simba-kurwisa gomarara zvaunogona kudya. Iwo akapfuma mune antioxidants uye inodzivirira sulfur makomisheni, izvo zvese zvinogona kusimudzira kuzvidzivirira kwemuviri pagomarara. Zvidzidzo zvakawanda zvakabatanidza hanyanisi nekurwisa gomarara, kusanganisira zamu, colon, prostate, uye zvimwe zvinowanzoitika ( ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ) ( ¹⁸ ).

# 2. Inogona kuvandudza hutano hwemoyo

Nyama yemombe yakadyiswa nouswa yakaratidzwa kuva ine zvinoverengeka zvehutano hwemoyo. Iyo yakanaka sosi ye omega-3 fatty acids, iyo inogona kuderedza cholesterol mazinga uye kuzvimba mamaki. ¹⁹ ) ( ²⁰ ) ( ²¹ ).

Kabichi zvakare yakapfuma mune anthocyanins. Pamusoro pekupa kabichi ruvara rwayo rwakasiyana, izvi zvinosanganiswa zvinogona kuderedza zvakanyanya njodzi dzekurwadziwa kwemoyo uye chirwere chemoyo. ²² ) ( ²³ ).

Garlic inogonawo kubatsira kusimbisa hutano hwemoyo wako. Ongororo dzakawanda dzakaratidza kuti gariki inogona kubatsira kuderedza kuvakwa kweplaque mutsinga, kuvandudza hutano hwemoyo wako, kuderera kweropa, uye kuwedzera kutenderera kweropa ( ²⁴ ) ( ²⁵ ).

Hanyanisi ine hupfumi hwakawanda hwe antioxidants uye zvicherwa zvakaita se quercetin ne potassium, izvo zvinogona kubatsira kuderedza BP nekuvandudza hutano hwemoyo wese. ²⁶ ) ( ²⁷ ) ( ²⁸ ) ( ²⁹ ) ( ³⁰ ).

# 3. Inogona kuvandudza shuga yeropa uye cholesterol mazinga

Nyama yemombe yakadyiswa nehuswa, ine mazinga ayo anokatyamadza eCLA, yakaratidzwa kuenzanisa mazinga eshuga ( ³¹ ).

Kabichi inzvimbo huru ye soluble fiber uye phytosterols, iyo inogona kubatsira kuderedza LDL cholesterol ( ³² ) ( ³³ ).

Zvidzidzo zvakawanda zvakabatanidza garlic kudzikisa mazinga eLDL, kuwedzera kutenderera, uye shuga yeropa iri nani uye insulin mhinduro muvarwere vane chirwere cheshuga. ³⁴ ) ( ³⁵ ) ( ³⁶ ) ( ³⁷ ).

Hanyanisi inogonawo kubatsira kudzora mazinga eLDL uye yakanakira hutano hwese hwekutenderera kweropa ( ³⁸ ).

Zvidzidzo zvakaratidzawo kuti ginger inogona kunge ine zvidziviriro muvanhu vane chirwere cheshuga, zvichibatsira kudzikisa mamwe matambudziko anowanzo sangana nechirwere ichi ( ³⁹ ).

Recipe kusiyana kweiyi keto kurudzira fry

Chii chinoita kuti iyi yakaderera carb recipe yakanyatsonaka ndeyekuita kwayo kwakasiyana-siyana. Classic Asian flavour inoita kuti ive yakanaka yekuwedzera low carb veggies kana kuedza marudzi akasiyana eprotein, senge steak kana shrimp.

Unogona kutoedza kuzviita miriwo ine divi rine hutano re broccoli, cauliflower florets, kana Asian girinhi se bok choy kana mustard greens. Tarisa kune aya emiriwo keto-inoshamwaridzika mabikirwo:

• Easy Low Carb Keto Zai Salad Recipe.
• Low Carb Cauliflower Hummus.

Kana kabichi isiri yemuriwo waunofarira, tora spiralizer uye zucchini mbiri kana pumpkin hombe uye gadzira mazoodhi. Izvo zviri nyore kwazvo uye zvinokurumidza kuita, uye zvinotsiva zvakanyanya pasi-carb, gluten-isina pasta. Vasanganise neizvi creamy avocado sauce ine green pesto nokuda kwekudya kunonaka uye kunovaka muviri-dense.

Zvokudya zvakaita seizvi zvakanakira zvibodzwa zvako zvekurasikirwa uremu nekuti zvinopa mapuroteni ekuzadza, akawanda mavheji matsva, uye dosi ine hutano yemafuta ane hutano. Kana iwe uchida kuwedzera mafuta emukati mune ino resipi, nyura mune imwe shoma yakawedzera mhandara mafuta emuorivhi kana mafuta ekotapeya kana ndiro yagadzirira kushumira.

Iyo ine hutano yakaderera-carb dish yekudya kwako ketogenic

Stir-fries ndiyo imwe yedzakareruka nzira dzekudya yako yaunofarira yakaderera-carb veggies uchichengeta iwe mu ketosis uye ichikupa ine hutano dosi yemavhitamini nemamineral.

Mabikirwo akareruka uye akareruka seaya ndicho chimwe chezvikonzero chikuru chinoita kuti chero mhando yekudya irambe yakasimba, kunyanya pakubvisa mapoka ese echikafu.

Kushandiswa kwezvinhu zvinosvikirika zviri nyore zvakasanganiswa neyakapfava nzira yekubika inoita kubvongodza-fries sarudzo yakakurumbira yechikafu kwete chete pakati pevateveri veketo, asiwo vamwe vanotarisa kutungamira mararamiro ane hutano.

Kana uri kutsvaga mamwe ketogenic mazano ari nyore kuita, tarisa mapeji aya:

• Matanho maviri Garlic Parmesan Zucchini Pasta.
• Super Nyore Huku Cauliflower Yakakangwa Rice.
• Buttered Indian Chicken.

Keto Chinese inomutsa fry nekabheji noodles

Iyi keto inosimudzira fry ndeyekuwedzera kukuru kune yako yekuunganidza kwekudya kwemanheru uye yako yakaderera carb chikafu. Zviri nyore, zvinokurumidza, uye zvakakanyira, zvine zvinonaka zvakakura uye zvakawanda zvehutano zvinobatsira.

• Nguva yekugadzirira: 5 minutos.
• Nguva yekubika: 10 minutos.
• Nguva yakazara: 15 minutos.

Zvimwe

• 500g / 1lb yakadyiswa neuswa nyama yemombe kana zamu rehuku.
• 1 musoro wegreen kabichi.
• 1 clove garlic, yakagurwa
• ½ hanyanisi chena, yakagurwa.
• 2 mashupuni emafuta emuorivhi ekuwedzera kana kokonati mafuta.
• Optional ingredients: yakachekwa girinhi chives nemhodzi dzesame kana mafuta esame yakasaswa pamusoro.

Mirayiridzo

1. Pisa chipunu chemafuta omuorivhi muhombe skillet kana wok pamusoro pepakati-yakanyanya kupisa.
2. Wedzera minced garlic uye gadzira masekondi makumi matatu kusvika kune imwe miniti.
3. Wedzerai onion yakagurwa. Bika kwemaminetsi 5-7 kana kusvika pachena.
4. Wedzera mafuta emuorivhi akasara uye nyama yakakangwa kana nyama yehuku.
5. Bika kwemaminetsi matatu-3, kusvikira huku yatsvukira kana nyama yemombe isingachapingi. Huku usapfutidze, siya ichiita pakati pe5% ne80%.
6. Paunenge uchibika, cheka musoro wekabichi kuita zvidimbu zvirefu semanoodles.
7. Wedzera amino acids yekabheji, mhiripiri uye kokonati. Nyora neginger nyowani yakakangwa, munyu wegungwa, uye mhiripiri nhema.
8. Bika kwemaminetsi matatu-3 kusvika kabichi yanyorova asi ichiri crispy.
9. Pamusoro neshuga yako yaunofarira-isina-fry muto (optional) uye seasoning.
10. Shumira wega kana kupfuura cauliflower mupunga.

Nutrition

• Chikamu saizi: 4.
• Calories: 251.
• Mafuta: 14,8 g.
• Carbohydrate: 4.8 g.

Palabras clave: keto kurudzira fry nekabheji noodles.