Maminitsi makumi matatu keto shakshuka recipe

Kubva kutsika dzeMiddle East neNorth Africa, iyi inoshamisa yakabikwa zai ndiro inzira yakanaka yekutanga zuva kana kunakidzwa nebrunch.

Mazai akavhiyiwa achituhwina mutomato muto ane zvinonhuwirira zvinopisa zvakaita sekumini, garlic neharissa zvinorungwa, chii chinoita kuti mukanwa menyu muve nemvura?

Kana iwe uchida mazai emvura, unogona kuderedza nguva yekubika neminiti imwe kana maviri, sezvo kuvhara mazai kunowedzera nguva neminiti imwe.

Wedzera zvishongedzo zvesarudzo yako kune iyi recipe inonaka. Fresh parsley, feta cheese, kana cilantro inoshanda zvakakwana.

Iyi shakshuka resipi ndeye:

• Exotic
• Kunyaradza.
• Tasty
• Inonaka

Zvinonyanya kukosha ndezvi:

• Mazai.
• Harissa seasoning.
• Mafuta avocado.

Zvingasarudzwa Zvinongedzo:

• Mhiripiri.
• Pepper nhema.
• Mhiripiri tsvuku tsvuku.

3 Hutano Mabhenefiti eiyi Shakshuka Recipe

# 1: tsigira kurwisa cancer

Chimwe chezvakanakisa zvaunogona kuita kudzivirira chirwere kuchenesa chikafu chako. Kunyangwe iwe uri kuyedza kudzivirira metabolic chirwere, chirwere chemoyo, kana kenza, midzi yehutano inogona kazhinji kuwanikwa mundiro yako.

Kudya miriwo mitsva yakasiyana-siyana inzira yakanaka yekuita kuti muviri wako uwane chikafu chaunoda. Uye miriwo yese uye miriwo inosanganisirwa mune ino resipi inoita kuti ive yekudzivirira hutano gem.

Kale, kunyanya, yakatakurwa nemishonga inorwisa kenza. Cruciferous miriwo, kazhinji, yakadzidzwa kune yavo anticancer kugona, kusanganisira yemapapu uye colorectal cancer ( ¹ ).

Kale ndiyo yakapfuma sosi ye sulforaphane, komisheni yakadzidzwa zvakanyanya nekuda kwekuita kwayo kweanticancer. Zvinoita senge kuenzanisa kenza sero kufa, kumisa kupararira kwekenza maseru, uye zvakare kudzivirira muviri wako kubva kucarcinogens. Mukuwedzera, ine antioxidant basa, iyo inobatsira muviri wako kurwisa oxidative kusagadzikana ( ² ).

# 2: Inotsigira hutano hwehuropi

Pamusoro pekuve sosi yakanakisa yemapuroteni, mazai anewo choline, chikafu chakakosha chehutano hwehuropi. Kunyanya, iyo yolk yezai ine choline.

Choline inobata basa mukuumbwa kwemasero membranes uye mumubatanidzwa wemaurotransmitters. Izvo zvakakoshawo pakuvandudza uropi muvacheche nevana vadiki ( ³ ).

Icho chivakwa chekuvaka cheiyo neurotransmitter acetylcholine, iyo inobatanidzwa mukuyeuka, mafungiro, uye mamwe mabasa anokosha ehurongwa hwemitsipa ( ⁴ ).

Kutsvakurudza kwemazuva ano kuri kutotarisa choline semushonga wekubatsira kurwisa kana kudzivirira Chirwere cheAlzheimer ( ⁵ ).

# 3: kunatsiridza hutano hwemoyo

Dzidziso yemasaini idzidziso yekare inotaura kuti chikafu nemishonga inofanana nechikamu chemuviri chavanoporesa. Semuenzaniso, walnuts anotaridzika zvakanyanya sehuropi, saka anofanirwa kunge aine hunhu hwekuporesa kuhuropi.

Madomasi chimwe chikafu chinowanzotaurwa nezvacho pakukurukura dzidziso yekusaina nekuda kwekutaridzika kwavo semoyo. Kwete chete nekuda kweruvara rutsvuku, asi kana ukacheka tomato nepakati, uchaona makamuri mana akasiyana, akafanana nemakamuri emoyo wako.

Izvo zvose zvakanaka uye zvakanaka, asi chii chinoita kuti dzidziso iyi inakidze ndeyechokwadi chokuti tomate isarudzo huru yezvokudya zvehutano hwemwoyo.

Madomasi ane phytonutrient inonzi lycopene. Lycopene inoshanda se antioxidant uye inogona kudzivirira kubva kune a kumira kurova kwemoyo. Tsvagiridzo inoratidza kuti kune hukama hwakasiyana pakati pemazinga e lycopene muropa uye njodzi yekurohwa kwemoyo, nemazinga akaderera anowedzera njodzi ( ⁶ ).

Pamusoro pezvo, tsvakiridzo inoratidza kuti kudya matomatisi kwakabatana nenjodzi yakaderera yekuumbwa kweplaque muvanhu. Uye mune zvidzidzo zvemhuka, kunwa lycopene kwakaguma nemazinga akaderera eLDL cholesterol ( ⁷ ).

Easy maminetsi makumi matatu keto shakshuka

Iyi shakshuka inogona kugadzirwa mune yakajairika skillet kana cast iron skillet.

Kana iwe uchida kuwedzera imwe inonaka, unogona kumwaya imwe nyowani cilantro kana feta pamusoro kana wagadzirira kushumira.

• Nguva yekugadzirira: 5 minutos.
• Nguva yekubika: 20 minutos.
• Nguva yakazara: 25 minutos.
• Performance: 4.

Zvimwe

• 1 tablespoon mafuta emukotapeya.
• 2 tsvuku tsvuku mhiripiri, diced
• ½ hanyanisi yepakati yero, yakagurwa.
• 3 makapu akachekwa kare, akachekwa
• 2 maspuni harissa seasoning.
• 2 mashupuni ehupfu hwegoriki.
• 2 mashupuni emumin.
• ½ teaspoon yegungwa munyu.
• 2 tablespoons ye tomato paste.
• 2 tablespoons emvura.
• 4 mazai makuru kubva kuhuku dzemahara.

Mirayiridzo

1. Muhombe poto pamusoro pekupisa, wedzera mafuta emukotapeya.
2. Kana wapisa woisa bhero mhiripiri, hanyanisi wobaya kwemaminitsi mashanu kana kusvika zvanhuwirira.
3. Wedzera kare uye zvinonhuwira, zvinoteverwa nematomatisi paste nemvura, zvichikurudzira kusvika zvasangana. Bika kwemamwe maminitsi mashanu, wozoderedza kusvika pamoto.
4. Spoon muzvidimbu zvina woisa zai rimwe nerimwe kumuto, risasa nemunyu wakawanda wobika wakavhara kwemaminetsi mashanu, kana kusvika mazai aibva zvakanyanya sezvaunoda.
5. Gurai muzvikamu zvina, pamusoro neKeto Hot Sauce, uye mushumire.

Nutrition

• Calories: 140.8.
• Mafuta: 8.5.
• Carbohydrate: 6.25 Carbohydrate mambure: 3.76 g.
• Fibre: 2.5.
• Mapuroteni: 57,5 g.

Palabras clave: easy shakshuka.