Spicy Low Carb Keto Salmon Burgers Recipe

Iyi haisiriyo yako salmon keke resipi. Aya Keto Salmon Burgers ari kunze uye akapfava mukati, uye akazara nezvinonhuwirira.

Kunyangwe iwe uchida sarudzo itsva yeprotein kuti upedze saradhi inozorodza kana snack inokurumidza kusvika gadzirai zvokudyaAya crispy salmon burgers haazomboodza mwoyo. Haasi chete ari nyore kuita, asi akaremerwa nawo mafuta ane hutano, wakakunakira ketogenic kudya.

Zvikuru Zvisungo zveLow Carb Salmon Burgers

Pane chikonzero nei idzi keto salmon burgers dzisingakubvise kubva pachiredzo. ketosisYakazara nemafuta ane hutano, mapuroteni, uye huwandu chaihwo hwezvinonhuhwirira kuti urambe uchidzoka kune zvimwe. Zvinonyanya kusanganisa zvinosanganisira:

• Salmon yemumagaba kana salmon itsva yakabikwa.
• Chipotle mayonnaise.
• Sriracha inopisa muto.

Kusiyana nemabikirwo ehove burger echinyakare, aya salmon patties haadi zvimedu zvechingwa, izvo zvisina kukodzera chikafu che keto nekuti chine zvakawanda. makabhohaidhiretsi. Pane kudaro, zvese zvinotora hupfu hudiki hwekokonati uye hupfu hwemuarumondi kuti ugadzire aya makeke anonaka.

Neimwe nzira, kana iwe uchida kudya kunze kweaya keto salmon burgers, unogona kubvarura nyama yenguruve rinds uye uishandise se "breadcrumbs." Kana iwe uchida iyi sarudzo, ingovhara patties yakasvibirira nenguruve rind chunks usati waisa mu skillet.

Kunze kwekuve nyore kuisa pamwechete uye kuchengetedza macros ako mukutarisa, aya makeke ekrispy salmon anozoita kuti unzwe kufara kuwana ese aya. mafuta ane hutano uye mapuroteni ayo salmon inozivikanwa.

Zvakanakira salmon yemusango

Pane mabhenefiti akati wandei aunowana kubva pakudya salmon yemusango. Salmon yemusango yakakwira mune omega-3 fatty acids uye mamwe akawanda anobatsira mamicronutrients pane salmon inorimwa, iyo inowanzo kudyiswa soy uye chibage pellets. ¹ ).

Salmon yemusango zvakare inzvimbo yakanaka kwazvo yeprotein yakaonda. Nekuda kwezvikonzero izvi, salmon yakadzidzwa nekuda kwezvinogona kuitika pakuremerwa uye hutano hwemoyo. ² ) ( ³ ).

Kudzora huremu

Salmon yanga iri nyaya yeanoverengeka ekutanga kuonda uye kudzora zvidzidzo. Chidzidzo chidiki mumakonzo chakabudiswa muna 2008 chakaratidza kuti kuwedzera salmon pakudya kwemakonzo kwakanyatso kuvharira huwandu hwekoriori yekudya kunyangwe makonzo aive asina kupinduka kune leptin. ⁴ ) Leptin ndiyo chiratidzo chehomoni chinoudza uropi hwako kuti hwazara.

Zvimwe zvidzidzo zvakajairwa zvinoratidza kuti kuwedzera hove kune calorie inorambidzwa chirongwa chekudya zvakare inovandudza uremu kuedza. ⁵ ) Asi hadzisi hove dzose dzine mugumisiro wakafanana.

Chidzidzo cheCanada chakatarisa mutsauko wekudya marudzi akasiyana ehove ndokuona kuti salmon ine simba rakanaka pakunzwa kwe insulin. ⁶ ) Ichi chinhu chakakosha kutsvaga, tichifunga kuti Type 2 chirwere cheshuga chasvika padanho redenda munyika dzakaita seUnited States. ⁷ ).

Micronutrients uye Omega-3

Salmon yemusango inogona kubatsira kuderedza oxidative kusagadzikana uye systemic kuzvimba. Imhaka yekuti yakapfuma mumicronutrients, kusanganisira mavhitamini, mamineral, uye antioxidants. Iyo zvakare yakapfuma mune omega-3 fatty acids DHA uye EPA.

Mamwe mavhitamini nemaminerari anonziwo antioxidants, akadai seseti yese yevhitamini B, vhitamini D, uye selenium, izvo zvese zvinowanikwa muhombe musalmon yemusango. Izvi zvinovaka muviri, zvakasanganiswa necarotenoid inonzi astaxanthin, inopa yakawanda yekudzivirira antioxidant. Astaxanthin ndiyo inopa salmon ruvara rwakapfuma rweorenji ( ⁸ ).

Mukubatana neomega-3s inowanikwa musalmon, astaxanthin yakaratidzwa kubatsira kuvandudza chiyero cheLDL kune HDL cholesterol, inopa kudzivirira kwemoyo, kuderedza kuzvimba kunokuvadza muuropi, uye kunyange kuvandudza ganda. ⁹ ) ( ¹⁰ ) ( ¹¹ ) ( ¹² ).

Kurwisa mhinduro dzekuzvimba kwakakosha mukudzivirira mazhinji ezvirwere zvisingaperi zvinotarisana nevanhu, senge cancer, kusagadzikana kwemetabolism, uye chirwere chemoyo.

High quality protein

Kufanana nemafuta ane hutano, mapuroteni akakosha kuti muviri wako ushande zvakanaka. Protein inobatsira muviri wako kupora kubva mukukuvadzwa, kuchengetedza uye kuvaka tsandanyama yakaonda, uye kutonga mahormone anodzora chishuwo chako ( ¹³ ) ( ¹⁴ ).

Kudya kweprotein zvakare chinhu chakakosha chehuremu hwepuzzle. Kana uchirasikirwa nehuremu, kudya mapuroteni akakwana kwakakosha kudzivirira kurasikirwa kwemhasuru, sezvo muviri wako uchipisa macalorie akachengetwa ( ¹⁵ ).

Nekupa muviri wako puroteni yainoda, unenge uchiuudza kuti haudi kutambisa nguva uchidya tsandanyama yako. Kuita shuwa kuti uri mu ketosis kuchabatsira mukuita uku, nekuti muviri wako unozotsamira zvakanyanya pane ako emafuta zvitoro zvesimba.

Protein ndiyo yakakosha kukuita kuti unzwe wakaguta uye wakaguta, zvinoreva kuti pane mukana wekudya zvakanyanya. Mamwe mapuroteni anobatsira kuwedzera kunzwa kune leptin ( ¹⁶ ) Sezvo leptin ichidzora kunzwa kwekuzara, kuwedzera kwekunzwa kwaizoratidza kumuviri wako kuti wakazara nekukurumidza.

Paunenge uri pakudya kwe ketogenic, zvakakosha kuti usarudze zvikafu zvisingakuchengete iwe wakaguta, asi zvakapfuma mune zvinovaka muviri, saka unogona kuwedzera kuruma kwese. Nekudya salmon yemusango kaviri pasvondo, unenge uchisarudza puroteni yemhando yepamusoro isingawanzo kuve nezvinosvibisa uye zvekuwedzera zvehove dzakasimudzwa papurazi.

Utano hwemwoyo

Salmon yakapfuma mu omega-3 fatty acids, iyo yakaratidzwa kubatsira kuderedza kuzvimba kunokonzera chirwere chemwoyo, kusimbisa tsandanyama dzemwoyo, kuderedza BP, uye kunyange kugadzirisa matishu akakuvadzwa mutsinga. ¹⁷ ) ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ) Nokudaro, kudya salmon yemusango nguva dzose kunogona kubatsira kuderedza mikana yako yekutambura nemamiriro aya.

Utano hwehuropi uye tsinga

Kuwanda kwevhithamini B uye omega-3 fatty acids kunoita kuti salmon ive chikafu chepfungwa chine hutano. Iyo B complex yevhitamini inosanganisira:

• Vitamin B1 (thiamine).
• Vitamin B2 (Riboflavin).
• Vitamin B3 (Niacin).
• Vitamin B5 (Pantothenic Acid).
• Vitamini B6
• Vitamin B9 (folic Acid).
• Vitamini B12

Imwe neimwe yevhitamini iyi inowanikwa musalmon yemusango, uye niacin neB12 vane yakanyanya kuwanda mazinga. ²¹ ) Kwete chete mavhitamini eB anobatsira kuderedza kuzvimba mumuviri, asi zvakare anodzivirira maseru membranes, hutano hwemitochondrial, uye kugadzirisa DNA ( ²² ) Ivo vanoita basa rakakosha mukudzivirira kushanda kwakajairwa kwehuropi uye nervous system ( ²³ ).

DHA imhando ye omega-3 inowanikwa musalmon. Inowanikwa musalmon yemusango nekuti inodya algae inoiburitsa. DHA yakagara ichiratidzwa muzvidzidzo kuti ipe dziviriro kuhuropi uye tsinga system. Kunyange zvazvo dzisiri nzira dzose dzakajeka, masayendisiti anotenda kuti izvi zvinokonzerwa nechikamu chikuru kune anti-inflammatory properties.

Zvidzidzo zvakabatanidza kudyiwa kweDHA-rakapfuma salmon nekudzikira kwekushushikana uye kushushikana zviratidzo. Inodzivirirawo huropi mumwana mucheche pavanenge vachikura, inononoka kurasikirwa nendangariro dzine chekuita nekuchembera, uye inoderedza njodzi yedementia. ²⁴ ) ( ²⁵ ) ( ²⁶ ) ( ²⁷ ) ( ²⁸ ).

Spicy Keto Salmon Burgers

Aya keto salmon makeke kana burger ane chokwadi chekuonekwa nguva dzose pane yako chirongwa chekudya che ketogenic. Iwe unogona kushandisa zvakasara zvesalmon fillet kana salmon yemumagaba, asi iva shuwa kuti inogara iri musango uye isina kurimwa.Iyo yakanaka nekuti unokwanisa kuashandira akapiswa muhombe skillet, kana kutonhora zvakananga kubva mufiriji mune green saradhi kana kuenda uye idya kunze kwemusha.

• Nguva yakazara: 10 minutos.
• Performance: 4 salmon burgers.

Zvimwe

• 1 heaping tablespoon chipotle mayonnaise.
• 1 - 2 teaspoon Sriracha muto.
• 1/2 teaspoon munyu.
• 1/4 teaspoon pepper.
• 1 mazai makuru
• 2 tablespoons green onion, yakagurwa zvakanaka.
• 1/2 kikapu yehupfu hwekokonati.
• 2 tablespoons eupfu hwealmond.
• 1 sarimoni yemumagaba kana ½ pondo yakabikwa salmon, zviri nani sockeye kana salmon yepingi.
• 1 tablespoon mafuta emuorivhi kana avocado mafuta.
• 1/4 teaspoon yakasvuta paprika.
• 4 tablespoons ye chives.
• Lemon muto (optional).

Mirayiridzo

1. Wedzera mayonnaise, Sriracha, kusvuta paprika, zai, uye chives kune ndiro huru yekuvhenganisa. Wedzera munyu uye pepper kuti toravira.
2. Wedzera saumoni, hupfu hweamondi, uye hupfu hwekokonati kumusanganiswa. Nyatsobatanidza kubatanidza zvose zvinoshandiswa.
3. Gurai musanganiswa wesaumoni mumirwi ina uye gadzira patties.
4. Pfeka poto hombe kana kuti nonstick skillet nemafuta emukotapeya woisa pamusoro pekupisa kukuru. Isa mapeti mumafuta anopisa uye gadzira 3-4 maminitsi. Flip the burgers uye gadzira pamusoro pemhepo inopisa kune rumwe rutivi kusvika kune goridhe.
5. Gadzirisa nehanyanisi yakasvibirira kana uchida uye ushumire nemamwe chipotle mayo semuto. Iwe unogona zvakare kuwedzera dash remon kuti upe iyo acidic kupera.

Nutrition

• Chikamu saizi: 2 salmon burgers.
• Calories: 333.
• Mafuta: 26 g.
• Carbohydrate: 3 g (Net makhahydrates: 2 g).
• Fibre: 1 g.
• Mapuroteni: 17 g.

Palabras clave: keto salmon burgers.