Waneta nekushuvira umami flavour yesushi? Chokwadi, unogona kudya sashimi, asi hazvina kufanana nesushi nemupunga. Zviri kuyedza kubuda kunodya, asi unogona kunamatira uye kugadzira aya keto sushi rolls senge pro mumaminitsi mashoma.
Yakagadzirwa nemishonga ine hutano, iwe unonakidzwa nekuravira pasina kutyora ketosis. Nekungosanganisa zvitanhatu uye zvisingapfuure maminetsi gumi ekugadzirira, uchadzoka pakunakidzwa nedhishi yako yaunofarira yeJapan pasina nguva. Iwe unogona kuva nazvo nesashimi nemiriwo sendiro huru kana kushanda se appetizer.
Saka ndezvipi zvinoshandiswa zvinoshandiswa mune iyi sushi roll kuti iite keto-hushamwari? The low carb mupunga chinotsiva inoshandiswa mune iyi keto recipe haisi imwe kunze kwe kolifulawa mupunga. Kana iwe uri mudiwa wesushi, iwe unozoda chikafu ichi chinokurumidza uye chinonaka mudura rako reyakaderera carb mabikirwo.
Keto Sushi Roll Ingredients
Iyi keto resipi inoshandisa zviri nyore asi zvine hutano zvimisikidzo zvinokuita kuti unzwe zvakanaka uye kunakidza kuravira kwako. Hezvino izvo zvaunoda kuziva nezve ino inonakidza keto sushi roll inokuunzira.
Koliflower mupunga
Mupunga wecauliflower kapu imwe chete une macalorie anosvika makumi maviri nemashanu, kusanganisira 25 magiramu e net carbs, 2,5 magiramu efayibha, 2 magiramu emapuroteni, uye hapana akakosha huwandu hwemafuta ( 1 ) Aya macronutrients ndiyo nzira yakakwana yekuzadza pasina kudzingwa mu ketosis .
Koliflower Iyo yakanakisa mupunga inotsiva sushi nekuti inoshanda nekunaka kwakawanda. Musiyano pakati peholiflower mupunga uye mupunga wenguva dzose unonyanya kuoneka apo mupunga weholiflower unofanira kuva wega. Asi hazvina kunyanya kana zvakasanganiswa nezvimwe zvinonaka.
Mamwe mapeji eketo anoshandisa cream cheese kusunga mupunga, asi iyi inoshandisa mayonesi, sezvo cheese chiri chinhu chekupedzisira chaunoda kuedza pa sushi yako.
Hutano hunobatsira hweNori seaweed
Chimwe chigadziro chinoshandiswa mumutsara uyu (uye mamwe madhishi esushi echinyakare) is nori, inozivikanwa keto snack. Nori igwenzi remugungwa rinodyiwa rinoshandiswa mumabikirwo akasiyana echiJapan anogona kudyiwa ari manyoro kana kuomeswa semapepa matete.
Iyo yakaderera mumakoriyori uye cholesterol, uye yakanaka sosi yevhitamini A, vhitamini E, vhitamini B12, vhitamini C, iron, calcium, zinc, folate, uye mamwe mamicronutrients. 2 ).
Neiyi keto sushi roll kubva tuna zvinonhuwira, hapana chikonzero chekuzvinyima chikafu chako chaunofarira cheJapan zvakare. Tora izvi zvinongedzo wozvisanganisa mukati memaminitsi gumi kuti ugadzire yako yaunofarira sushi roll.
Chii chinonzi "sushi-friendly" hove?
Kana iri nguva yako yekutanga kugadzirira sushi kumba, unogona kunge usingazive izwi rekuti "sushi mamakisi”Uye zvazvinoreva. Kana hove ichinzi inofarira sushi, zvinowanzoreva kuti ndeyemhando yepamusoro uye kutsva.
Nepo zvitoro zvichiwanzoshandisa zita iri, hapana zvimiro zvepamutemo zvekushandisa iyo label. Murau chete unoreva zvitadzo zvinogona kunge zvine utachiona, se salmon. Hove dzinenge dziine utachiona dzinofanira kuiswa muchando kuti dziuraye tupukanana dzisati dzadya dziri mbishi.
Iwe unofanirwa kuziva kuti dzinenge hove dzemusango dzinogona kuve nemaparasite. Icho chokwadi chekuti zvakajairika ndosaka matanho ekudzivirira achitorwa kuti ave nechokwadi chekuti hapana maparasite akasara achigadziriswa.
Kuomesa nechando pakarepo, zvakananga muchikepe, ndiyo yakanyanya kunaka sarudzo, sezvo kutonhora kwekanguva kunochengetedza kutsva uye magadzirirwo ehove. Nekuti hove hadzina kufamba dzisati dzave nechando, ndiyo yakanyorovesa yaungawana.
Yechipiri yakanakisa sarudzo ihove dzekutengesa dzakaomeswa nechando. Kuomesa nechando kunouraya zvipembenene nekuchengetedza hove dziri pa -40 ° C / -35 ° F kana pasi kwemaawa asingasviki gumi nemashanu. Firiza yepamba inotangira -15º C / 15º F kusvika -0º C / 12º F, saka yako inogona kunge isingatonhore zvakakwana kuita basa. Kunyangwe pa -10º C / -20º F, zvinogona kutora mazuva manomwe kuuraya chero zvipembenene.
Kunyangwe paine sushi giredhi label, iwe unozoda kubvunza chitoro chako nezve nzira dzavo dzechando uye kuti ndedzipi maitiro avo ekubata hove. Nyatsoongorora hove dzacho. Hove dzakanaka dzemhando yepamusoro dzinofanira kungonhuwa kwegungwa. Iyo pulp haifanirwe kuve yakatsetseka kana mushy, inofanirwa kuve nechimiro chakasimba uye ine ruvara rune ruvara rwusina kurapwa nemavara ekugadzira kana additives.
Zvakakoshawo kusarudza chitoro chako zvakanaka. Iwe unoda musika wehove wemhando yepamusoro kana girosari ine mutengo wakanyanya mubhokisi ravo rehove. Inogona kunzwika semheremhere yakawanda uye nzungu shoma, asi kuwana unhu hwakanakisisa hunobvira kwakakosha kana zvasvika pakudya hove mbishi.
Sarudza zviyo zvine hungwaru
Muto unonaka kunge wasabi, mayonnaise inonhuhwirira kana soy muto Inogona kuita mutsauko mune yako sushi chiitiko, asi inogona kukubvisa mu ketosis kana ukasasarudza nemazvo. Parwendo rwako rwepasi carb ketogenic, unozozviwana uchitsiva zvinhu zvakawanda, asi haufanirwe kurega kuravira.
Kana sarudzo yako yakasarudzwa iri soy muto, unogona kushandisa kokonati amino acids pachinzvimbo. Muto uyu une 1 giramu chete yemakhahydrates. Kokonati amino acids, yakagadzirwa kubva muto wemuti wekokonati, ine umami ye soy muto pasina soya. Iwe uchashamisika kuziva kuti muto haunakidze sekokonati. Kuravira kwakafanana nesoya muto, asi zvishoma kutapira uye kushoma munyu. Kuwedzera munyu mudiki hakukuvadze zvakadaro, sezvo iwe uchinyanya kuda sodium pane keto kudya.
Wasabi sosi ine 1 giramu yemakhahydrates (zvichienderana nemhando), asi zviri mukati mafuta e soya uye muto wechibage une mafuta akawanda fructose yemhando dzakawanda inoita kuti ive isiri-ketogenic. Kuti ugadzirise izvi, unogona kugadzira yako keto wasabi muto nekusanganisa zvinotevera zvinongedzo mupoto mudiki pamoto wakaderera kusvika wakora:
- 1/2 mukombe heavy cream.
- 1-2 mashupuni ewasabi paste.
- 1 teaspoon yekokonati amino acids.
- Pinch ye xanthan gum.
Spicy tuna keto sushi roll
Aya epasi carb sushi rolls ane chokwadi chekuva chikafu chauchazodzokorora kugadzirira uye kuwedzera kuhurongwa hwako hwekudya. Wedzera mamwe magreens kana avocado kune ane hutano mafuta, magadzirirwo, uye flavour.
- Nguva yekugadzirira: 10 minutos.
- Nguva yakazara: 10 minutos.
- Performance: 1.
- Category: Mutengo.
- Imba yekicheni: ChiJapanese.
Zvimwe
- 1/4 pound ye sushi giredhi tuna.
- 1 kapu ye cauliflower mupunga.
- 1 tablespoon ye mayonnaise.
- 1 teaspoon ye sriracha.
- Pini yemunyu
- Nori seaweed sheet.
Mirayiridzo
- Cheka tuna muchubhu refu, inenge ¼ inch gobvu, kana kuita machunks marefu.
- Microwave the cauliflower mupunga kweminiti 1, woiputira mumucheka wetii kuti usvinire hunyoro hwakawandisa. Tumira mundiro uye usanganise ne mayonnaise uye sriracha.
- Isa pepa re nori pabhodhi rekucheka. Wedzera mupunga kune pepa re nori uye uiise pamwe chete nehafu yekutanga yepepa mufurati, kunyange mukanyiwa.
- Isai tuna mitsetse pamusoro pemupunga. Isa munyu. Tevere, monera rice nori sheet kumusoro uye pamusoro pe tuna, uchiipinza mukati neminwe yako uye uchitenderedza kumberi pamwe nekumanikidza kusvika wasvika kune iyo isina mupunga nori. Nyoresa zvigunwe zvako wonyorovesa nori kuti inamire, wopedza mupumburu nekuisa chisimbiso nenori yakatota.
- Shandisa banga rinopinza kucheka sushi roll.
- Shumira neginger ichangobva kuchekwa, gluten-isina tamari, uye mhodzi dzemasame ekushongedza.
Nutrition
- Calories: 370.
- Mafuta: 22 g.
- Carbohydrates: 10 g.
- Fibre: 3 g.
- Mapuroteni: 28 g.
Palabras clave: spicy tuna keto sushi roll.