Maminitsi 20 Keto Yakasvibiswa Huku Recipe

Mabikirwo ehuku akacheneswa anowanzo kugadzirwa neakasvibira emuchero ane shuga uye ndiani anoziva zvimwe.

Iyi ketogenic vhezheni inobvisa musanganiswa unotengwa nechitoro uye woitsiva nemishonga yakanyatsosarudzwa uye zvinonhuwira zvehupfu hwakachena, hune hutano hwakaderera-carb.

Chikamu chakanakisisa? Haisi chete ketogenic, asiwo paleo-inoshamwaridzana uye gluten-isina.

Iyi yakaderera carb yakasvibiswa huku ndeye:

• Tasty.
• Crunchy.
• Spicy.
• Inonaka.

Zvinonyanya kukosha ndezvi:

• Mazamu ehuku.
• Cumin.
• Chilli hupfu.

Optional zvimwe zvinhu.

• Cayenne pepper.
• Onion hupfu.

3 Mabhenefiti Ehuku Ehuku Iyi Yakasviba

# 1: Yakapfuma mune omega-9 fatty acids

Mumakore achangopfuura, oiri yeavocado yakawana kutariswa kwakanyanya munzvimbo yekubika kwete chete nekuda kwekupisa-kupisa zvivakwa, asiwo kune yayo fatty acid profile.

Oiri yekotapeya inowandisa Omega-9 mafuta acids, anonziwo monounsaturated mafuta. Kunyangwe paine kutaura kwakawanda pamusoro pemafuta akazara uye omega-3s, omega-9s inoita seisina kutariswa zvakanyanya.

Aya mafuta acids anogona kumira tembiricha yakakwira kupfuura omega-3s uye inopawo hutano hwakanaka, kunyanya kumoyo wako ( ¹ ).

Oiri yekotapeya inzvimbo yakanaka kwazvo yeomega-9 acids, uye 70% yemafuta ari mumaavocado anobva kumafuta anonzi monounsaturated. ² ).

# 2: kunatsiridza kugaya

Ichi chikafu chinonaka chehuku chakazara nemishonga uye zvinonhuwira. Pakati pezvakawanda zvakanakira kuwedzera zvinonhuwira pakudya kwako ndiko kukanganisa kwazvinogona kuita pakugaya.

Paunenge usina kusimba mukugaya, iwe unowanzonzwa senge mudumbu kurwadza kana kuzvimba. Zvisinei, chimwe chezvinowanzova zvisingaoneki migumisiro yekusadya zvisina kunaka kusabatwa zvakanaka kwezvinovaka muviri zvinogona kutungamirira kukushaya simba uye kunzwa kuneta.

Cumin chinhu chinonhuwira chinozivikanwa nebasa rayo rinovandudza kugaya. Kwezviuru zvemakore, kumini yave ichishandiswa mutsika dzeIndia kuvandudza kusadya zvakanaka.

Tsvagiridzo inoratidza kuti kunwa kumini kunogona kusimudzira kuita kwema enzymes anopwanya chikafu, pakupedzisira kupa muviri wako chikafu chiri nani ( ³ ).

# 3: inotsigira hutano hwehutano

Chimwe chinhu chine simba mune iyi recipe yakasviba yehuku igariki. Budiriro pasi rose vanga vachishandisa garlic sechirimwa chekuporesa kwemakore anopfuura zviuru zvitatu ( ⁴ ).

Imwe yemabhenefiti anozivikanwa kwazvo anopihwa negariki ndeye immune immune. Garlic yekuwedzera yakaratidzwa kwete chete kuderedza mukana wekubata chikosoro, asi zvakare kuderedza nguva yekutonhora ( ⁵ ).

Mushonga uri mugariki unonzi allicin unogadzirwa kana garlic yapwanyika. Allicin ine antioxidant uye anti-kuzvimba basa mumuviri wako, izvo zvinogona kutsanangura hutano-hunosimudzira hunhu hwegariki ( ⁶ ).

Keto yakasviba huku mumaminitsi makumi maviri

Iyi inonaka keto resipi inoshamisa zvakasiyana-siyana. Iwe unogona kuzviita sendiro yako huru kana kutoita kuti ive keto-inoshamwaridzika snack.

Chicken fillet uye mapapiro ehuku anowanikwa zvakanyanya mundiro dzako dzaunofarira, asi isa huku yakasviba yakasviba iyi pane skewer yekunaka, yakasimbiswa huku appetizer yaunoda.

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

Zvimwe

• 1 - 2 teaspoon kumini.
• 1 - 2 mashupuni chili upfu.
• 1 - 2 mashupuni garlic powder.
• 1 - 2 teaspoon yakasvuta paprika.
• ½ - 1 teaspoon yemunyu.
• ½ - 1 teaspoon yeblack pepper.
• 1 tablespoon mafuta emukotapeya.
• Ina 115 g / 4 oz mazamu ehuku.

Mirayiridzo

1. Sakanidza zvose zvinonhuwira mundiro.
2. Muhombe poto pamusoro pekupisa wedzera mafuta emukotapeya.
3. Kunyange zvazvo skillet iri kupisa, pfekai huku zvakafanana nemusanganiswa wespice.
4. Uchishandisa mbariro, zvinyoronyoro isa mazamu ehuku mu skillet.
5. Bika yakavharwa kwemaminitsi 8-10 kune rumwe rutivi. Flip uye gadzira imwe 8-10 maminetsi, kana kusvika mukati mekushisa kusvika 75ºF / 165º C.
6. Shumira nekushongedza kwe koliflower macaroni uye cheese.

Nutrition

• Chikamu saizi: 1 huku zamu.
• Calories: 529.
• Carbohydrate: 2 g (Mambure: 1 g).
• Fibre: 1 g.
• Mapuroteni: 95,5.

Palabras clave: keto blackened huku.