Nutritious Baked Pork Chops neKeto BBQ Sauce Recipe

Nyama yemombe nehuku ndiwo mapuroteni akakosha akanakira hutano hwako. Haasi iwo ega mapuroteni sarudzo asi, sezvo aya keto pork chops anoratidza.

Kunyange zvazvo nyama yenguruve yenguruve inenge isingatarisirwi, chikafu che ketogenic chakanakira kudzosa nyama yenguruve sepuroteni yezvokudya zvemanheru zvaunofarira. Uye zvinopfuura kungoravira.

Usati wabatidza ovheni, tarisa kuti sei kuwedzera nyama yenguruve kumararamiro ako keto ipfungwa yakanaka ..

Zvokudya zvinobatsira zvenguruve

Nguruve ine mavhitamini akakosha nemaminerari, akadai sevhitamini A, vhitamini B6, vhitamini B12, thiamine, niacin, riboflavin, pantothenic acid, pamwe nephosphorus, selenium, sodium, zinc, potassium, mhangura, uye magnesium ( ¹ ).

Mavhitaminzi akadai sevhitamini B6 akakosha pakuita kwemetabolizing akasiyana macronutrients uye mamwe mabasa etsinga system. Riboflavin, inozivikanwawo sevhitamini B2, ine basa rekugadzirisa matishu akakuvadzwa nekuvandudza hutano hweganda ( ² ).

Zinc zvakare chinhu chakakosha chinowanikwa munguruve. Kutadza kutarisa kutora kwako zinc kunogona kukonzera kushomeka kwe zinc, izvo zvinogona kukonzera kusaenzana kwakawanda, sekushanduka kwechido, kushanduka kwehuremu, kurasikirwa nebvudzi, matambudziko ekugaya, kuneta kusingaperi, kana matambudziko ekubereka ( ³ ).

Kana iyi inguva yako yekutanga kuedza pork chop recipe, usatya. Gadzirira nyama yenguruve yenguruve nenzira yakafanana kune steak, kutanga nekusvibisa mativi ose mu skillet uye wozoisa muchoto kune imwe nguva yekubika.

Utano hunobatsira hwezvinonhuwira

Mune iyi keto pork chop recipe, zvinonaka zvikuru zvinobva parsley, paprika, oregano, uye thyme. Kazhinji chikamu chakareba chekubika ndeyezviyo.

Mishonga nezvinonhuhwira zvaunoshandisa kurunga chikafu chako zvinowedzera zvinopfuura kungonaka. Iwo ane bioactive makomisheni anogona kubatsira muviri wako munzira dzakawanda ( ⁴ ) Chinangwa chakakosha mukubika kwakaderera carb ndechekuita kuti chikafu chako chive chikafu chinodhaka sezvinobvira.

Uye kunyange zvazvo wakamboshandisa mishonga yakawanda nezvinonhuhwira mumakore apfuura, unogona kunge uchinetseka kuti musiyano uripo pakati pemuriwo nezvinonhuhwira.

Zvichitaurwa nenzira iri nyore, miriwo nguva dzose inobva pamashizha echirimwa, nepo zvinonhuwirira zvichibva kune chero chikamu chechirimwa kunze kweshizha, zvakadai semidzi, mhodzi, maruva, nhungirwa, michero, michero, kana makwati.

Mishonga nezvinonhuwira, kunyanya mumhando dzazvo dzakaomeswa, dzine huwandu hwakawanda hwemakemikari anonzi polyphenols. ⁵ ) Aya ma polyphenols anoita se antioxidants, achidzivirira masero ako kubva kumahara radical kukuvara.

Zviri mukati maro zvakafanana nezvezvimwe zvekudya zvinozivikanwa kuti zvine polyphenols, senge broccoli, hanyanisi, mazambiringa, majiroji, uye chokoreti yakasviba ( ⁶ ) Zvakare, kune boka rinokura rekutsvagisa rekuti ma polyphenols anopa sei hutano hwavo nekuita pane gut microbiota ( ⁷ ).

Ona pazasi mamwe mabhenefiti auchawedzera kuchikafu chako muchimiro chemichero:

• Parsley ine apigenin, ine anti-inflammatory properties ( ⁸ ).
• Paprika inotorwa kubva mubhero mhiripiri. Paprika carotenoids inonzi ine simba re antioxidant basa ( ⁹ ) Oregano uye thyme chikamu chemhuri yeLamiaceae, iyo inosanganisira zvimwe zvakawanda zvinonhuwira zvakadai semarjoram, rosemary, basil, sage, nezvimwe. Iyo polyphenols mu oregano uye thyme inobatsira kudzivirira kuparara kweoxidative ye lipids inokonzera kukuvara kwesero uye inozivikanwa neiyo antioxidant mabhenefiti. ¹⁰ ) ( ¹¹ ).

Nepo huwandu hwemishonga uye zvinonhuwira zvaunoshandisa mune resipi hudiki, zvinopa hutano hwese hwekudya kwako.

Side ndiro kushandura ndiro iyi kuita chikafu chikuru

Iyi yakaderera-carb, gluten-isina recipe yakanaka kwazvo iwe unenge uchibatanidza nyama yenguruve yenguruve mukudya kwako kwemazuva ose. Imwe yeakanakisa anobatsira kugara pane ketogenic kudya kuve neakawanda akasiyana muurongwa hwako hwekudya.

Iwe haugone kushata nechikafu chikuru chakakora uye mativi anonaka senge keto Italian green beans, saladhi pasina mbatatisi o crispy asparagus yakaputirwa muketo bacon .

Kana iwe uchida kushongedza nemuto wakapfuma uye wakakora, unogona kugadzirira iyi resipi kubva low carb cauliflower macaroni uye cheese, yakapfuma muheavy cream uye ine marudzi matatu echizi.

Kusiyana kwekuita mumhepo fryer

Kunyangwe iyi chaiyo Keto Pork Chop recipe isingakodzeri kugadzirwa muInstant Pot nekuda kweParmesan cheese, unogona kuibika mumhepo fryer isina zvishoma kana kusagadziriswa.

Ingo svetuka mirairo yekusvira nyama yenguruve mukicheni kutanga, uye wotevera mirairo yemugadziri wako wakadzika wekukanda nyama ye2,5 inch / 1 cm.

Panogona kunge paine icon kumberi kwefryer yako inokuudza iyo yakakurudzirwa nguva uye tembiricha.

Zvichienderana nemugadziri, tembiricha inokurudzirwa ingangodonha pakati pe360 ne205º C / 400º F. Nguruve chop inogona kubika mukati memaminitsi gumi nemaviri kusvika gumi nemana, zvichienderana nekukora. Vanosvina zvakanaka mumvura yakadzika fryer uye ichave crispy.

Kubata kwekupedzisira: barbecue sauce

Pamwe chete nezvakawanda zvezviyo zvekusarudza kubva, unogona pamusoro peiyi keto pork chops neketo-inoshamwaridzika barbecue sosi yekupedzisa kubata.

Iyi Keto BBQ Sauce Recipe ichakubatsira kugara mu ketosis ine yakaderera carb zvinhu, sematomatisi muto, Apple cider vhiniga, Worcestershire sauce, brown mustard, hanyanisi upfu y poda yegariki.

Paunenge waneta nehuku nenyama yemombe seyako mapuroteni sosi, idzi pork chops ketogenic Vachakupa flavour yese yaunoshuvira uye ini ndoziva ichagadzirisa kune yako macro ketogenic inoda.

Iine anopfuura 59 magiramu emapuroteni, 3,2 magiramu emambure carbs, uye yakazara mafuta emukati anodarika 17g, aya chops achapa macros ako anoremekedzwa kukurudzira.

Yakabikwa nyama yenguruve yenguruve ne keto barbecue sauce

Aya Akabikwa Boneless Pork Chops ndiwo ekupedzisira keto chikafu. Yakatakurwa neprotein-dense, nyama yenguruve inozadza, yakaderera-carb, uye iri nyore kugadzira. Kana uri kushandisa bone-mu nyama yenguruve chops, ungada kugadzirisa nguva yekubika, asi nekuda kwekuti inowanzova yakaonda kudarika boneless.

• Nguva yekugadzirira: 10 minutos.
• Nguva yekubika: 50 minutos.
• Nguva yakazara: 1 awa 10 maminitsi.
• Performance: 4.
• Category: Mutengo.
• Imba yekicheni: American.

Zvimwe

• 1/2 mukombe we grated Parmesan cheese.
• 1 1/2 teaspoon garlic powder.
• 1 tablespoon yakaomeswa parsley.
• 1 teaspoon yakaoma thyme.
• 1 teaspoon yepaprika.
• 3/4 teaspoon munyu.
• 1/2 teaspoon pepper.
• 1/2 teaspoon onion powder.
• 1/4 teaspoon chili poda.
• 1/8 teaspoon oregano.
• 1 tablespoon mafuta emukotapeya.
• 4 nyama yenguruve.

Mirayiridzo

1. Preheat oven kusvika 180º C / 350º. Pfaya pfapfaidzo yekubikira mundiro hombe yekubikira.
2. Gadzirai Parmesan cheese uye zvinonhuwira mundiro isina kudzika. Rova kusvika zvasangana.
3. Pisa mafuta emukotapeya pamusoro pekupisa kwepakati muhombe skillet.
4. Pamusoro pork chops ne seasonings uye uise mune inopisa skillet. A cast iron skillet yaizova yakanaka kune crispy coating. Brown mativi ose epork chops. Tumirai yakasvibiswa pork chops kune yakagadzirwa kubika ndiro.
5. Dururira keto barbecue sauce (kusarudza) pane nyama yenguruve.
6. Bika nyama yenguruve muchoto kusvikira tembiricha yemukati yasvika 150ºC / 300ºF, angangoita maminitsi makumi mashanu. Bvisa kubva muchoto uye rega nyama yenguruve igare kusvikira tembiricha yemukati yasvika 50º C / 70º F, anenge maminetsi gumi.

Nutrition

• Chikamu saizi: 1 pork chop.
• Calories: 423.
• Mafuta: 17,2 g.
• Carbohydrate: 4 g (Net makhahydrates: 3,2 g).
• Mapuroteni: 59,8 g.

Palabras clave: Keto Yakabikwa Pork Chops.