Low Carb Gluten Yemahara Keto Chili Recipe

Hapana chinhu chinogutsa kupfuura mbiya hombe yechirimu pazuva rinotonhora rechando. Uye iyi yakaderera carb chili resipi ichave yako yaunofarira nyaradzo chikafu kune chero husiku hwaunoda kudziya nekudya kunonaka uye kunopisa.

Iyi haisi chero chilipi chete, ndeye keto-inoshamwaridzika yakaderera carb chili. Izvi zvinoreva kuti inonaka zvakafanana neyechinyakare chili mhiripiri, ichiri yakaderera mumambure carbs uye yakatakurwa nayo mafuta ane hutano.

Nekubvisa bhinzi nekuwedzera nutrient-dense ingredients semuto wemombe uye nyama yemombe yakadyiwa nouswa, iwe unowana zvese zvinonaka uchichengeta iyo carb kuverenga pasi.

Iyi keto chili inogutsa zvinonaka uye yakaderera carb, uye zvinongotora iwe nguva yakazara yemaminetsi gumi kuti uife. Uyezve, zviri nyore kuunganidza uye kuchengeta, kuderedza kudya kwekugadzirira nguva mukati mevhiki.

Kana iri nguva yako yekutanga kugadzira chili, iwe uchada iyi inoshamisa resipiro inosiyana-siyana. Kunyangwe mabikirwo aya achigadzira chili muhovhoni yeDutch mukicheni mako, unogona kushandisa nyore cooker kana Instant Pot, maturusi maviri makuru ekicheni ehupenyu hwekubatikana.

Kushandisa Instant Pot kunoguma nechinguva chidiki chekubika, uku kubika chili mubiki rinononoka kunobvumira kuti zvinonaka zvifambe zvakadzika. Ika pasi nyama yemombe kusvikira ndarama yakatsvuka, wozoiendesa kune anononoka cooker kuti zvive nyore kudya uye kanganwa nezvevamwe.

Iwe unogadzira sei low carb chili?

Ukatarisa chokwadi chekudya, iyi mbiya isina bhinzi, yakaderera-carb ine magiramu mashanu chete e net carbs, izvo zvinogadzira kudya kwekuzadza. Kuti uwedzere kuravira, uye imwe dhamu yemafuta ane hutano, unogona kuwedzera chipunu chese sour cream pamusoro.

Chii chaunoda kugadzira iyi gluten-isina keto chili recipe? Zvimwe zvezvishandiso zvikuru zvinosanganisira:

• Mafuta avocado.
• 1 kilo / 2 pounds pasi nyama yemombe, zvichida yakadyiswa uswa.
• 2 clove yegariki .
• Zvimwe zvinonhuwira.
• Muto webhonzo remombe.

Kunyange zvazvo anenge ese mapeji echili ane gluten akasununguka, achiri akakwirira mumakhahydrates. Kapu yechirimu yakagadzirwa kumba ine bhinzi inogona kuve neanopfuura magiramu makumi maviri nemapfumbamwe emacarbohydrates. Kunyangwe neiyo yakawedzerwa faibha yekudya, iwe uchine 29 magiramu enet carbs ( ¹ ).

Sezvizhinji zvekubika keto, iwe unogona kuramba uchinakidzwa nekudya kwaunoda, uine mashoma emukati shanduko. Mune iri nyore low carb chili resipi, unosvetuka bhinzi wochinjanisa mavheji nenyama yemombe. Izvi zvinokupa iwe imwechete gobvu, ine nyama ndiro yechiri yaunoda asi isina yakawedzerwa carbs.

Sei bhinzi dzisingabvumirwi pa ketogenic diet?

Vanhu vanotevera kudya kwemiriwo vanowanzoona bhinzi sechitubu cheprotein. Nekudaro, kana iwe ukanyatsotarisisa pane chikafu chokwadi, mapuroteni, uye mafuta zvakaderera.

Pakudya kwe ketogenic, inenge 70-75% yemakoriyori ako anofanira kubva kumafuta, 20-25% kubva kumapuroteni, uye chete 5-10% kubva kumacarbohydrates. Kana iwe ukatarisa pane zvinovaka muviri zvema legumes pazasi, unoona kuti bhinzi ine macarbohydrates akawanda, ine mwero muprotein, uye yakaderera mumafuta - izvo zvakapesana chaizvo nezvaunoda pakudya kwe keto. Ndosaka nyemba, uye munyaya iyi bhinzi, kazhinji inodziviswa mune yakaderera carb mabikirwo.

Kana iwe uchitevera 2,000 calorie pazuva rekudya, 5% yemakoriyumu ako ezuva nezuva anoenzana ne25 magiramu emacarbohydrates. Asi bhinzi, chinhu chinowanikwa mune dzakawanda chilipi pepper, ine magiramu 18.5 emakhahydrates, achikusiya uine 6.5 magiramu emacarbohydrates kwezuva rose.

Magadzirirwo echili pasina bhinzi asi pasina kubaira flavour

Hechino chinhu chimwe chekuchengeta mupfungwa paunenge uchigadzira batch ye low carb chili: bhinzi ndiko kuzadza, kwete kunaka. Ndiro yechirimu isina chipfu, kumini, uye mhiripiri tsvuku inongova ndiro yebhinzi yakanyikwa mutomato muto.

Kunyange zvazvo maruva asina kukodzera kudya kweketo, zvinonhuwira uye zvinonhuwira zvakakodzerwa nekudya kwakaderera kwecarb, chero bedzi vasina kuwedzera shuga kana kuwedzera. Uyezve, iwo ane akati wandei mabhenefiti ehutano.

Mhiripiri ine musanganiswa unonzi capsaicin, unogona kudzivirira gomarara, kurwisa mavhairasi, uye kubatsira mukushanda kwemetabolic. ² ) Kana iwe wakambonzwa kuti zvakanaka kudya zvikafu zvinonaka pane yakaderera-calorie kudya, ichi ndicho chikonzero. Mune imwe chidzidzo, kuwedzerwa kwepepireti yecayenne kwakawedzera kudya-induced thermogenesis muzvokudya, kana izvo zvakafanana, simba rekushandisa rinodiwa kugaya zvimwe zvokudya ( ³ ) ( ⁴ ).

Sei zvakakosha kushandisa nyama yemombe yakadyiswa uswa?

Paunenge uchidya nyama, tsime rinogara richikosha. Mune ino resipi, iwe unoshandisa nyama yemombe yakadyiswa nouswa pachinzvimbo chenyama yemombe yakadyiswa zviyo kuti uwane zvinovaka muviri zvakawanda sezvinobvira. Kunyangwe vamwe vanhu vachitenga nyama yemombe yakadyiswa uswa nekuda kwezvikonzero zvezvakatipoteredza uye zvezvakatipoteredza, mabhenefiti ehutano haarambike. , Kuenzaniswa nemombe yakadyiswa zviyo, yemombe yakadyiswa uswa inoti:

1. Nzvimbo huru yeCLA.
2. Yakachengeteka kune vatengi.
3. Homoni pasina.
4. Imwe calorie yakaderera pane yemombe yakadyiswa zviyo.

Kuti uwane rumwe ruzivo, ona iyi yakazara runyorwa rwe hutano hunobatsira hwemombe yakadyiswa nouswa.

# 1: Ndiyo sosi yeCLA

Nyama yemombe yakadyiswa nehuswa ndiyo yakakosha yeConjugated Linoleic Acids (CLA), yakaongororwa zvakanyanya nekuda kwekubatana kwavo nekudzivirira uye kurapwa. cáncer, pamwe nekufutisa, chirwere cheshuga, uye chirwere chemwoyo ( ⁵ ).

CLA inogona zvakare kubatsira kudzora mazinga eshuga yeropa, chimwe chezvinangwa zve ketosis. Mune imwe ongororo, 37% yevanhu vakagamuchira CLA vakaratidza zviri nani insulin kunzwa pane avo vasina kugamuchira CLA ( ⁶ ).

# 2: yakachengeteka kune vatengi

Kusarudza veal kubva mhou dzakadyiswa uswa pamusoro pemhou dzakadyiswa zviyo zvinogona kuderedza dambudziko rekudya chepfu uye zvimwe zvakashata zvehutano zvinokonzerwa nemhou dzakadyiswa zviyo. Mhou dzakakwidziridzwa dzakaratidzwa kuve nenjodzi huru yekubatira mabhakitiriya kazhinji, uye kunyanya mabhakitiriya anorwisa mabhakitiriya ( ⁷ ).

# 3: haina mahormone

Nyama yemombe yakadyiswa nouswa haina mahomoni kana mishonga inorwisa mabhakitiriya. Mhou pakudya kwezviyo zvinowanzopiwa mahomoni kuti awedzere uremu uye nokudaro kuwedzera huwandu hwenyama yavanobudisa.

Mhou dzakadyiswa zviyo dzinopihwawo mishonga inorwisa mabhakitiriya yakawanda inokatyamadza kudzivirira kubata zvirwere zvinopararira nekukasika munzvimbo dzakavharirwa dzavanogara.

# 4: yakaderera mumacalorie pane nyama yakadyiswa zviyo

Nyama yemombe yakadyiswa nouswa kazhinji ine macalorie mashoma pakudya pane yemombe yakadyiswa zviyo. Nekuti mhou hadzigamuchire mahormone ekukura, kazhinji dzine nyama yakaonda. Iwe zvakare unowana zvimwe zvinovaka muviri kubva kune iwo macalorie. Nyama yemombe yakadyiswa nouswa ine mavhitaminzi E uye A akawanda uye ine mafuta anovaka muviri ( ⁸ ).

Nyama yemombe yakadyiswa nehuswa ine chiyero chepamusoro che omega-3 fatty acids kune omega-6 pane yemombe yakadyiswa zviyo ( ⁹ ) Nepo ese ari maviri omega-6 uye omega-3 asidhi ari zvakanaka uye keto mafutaKushandisa yakawandisa omega-6 fatty acids kunogona kukonzera kuzvimba.

Gadzirisa iyi inosiyana-siyana yakaderera carb chili kuti ienderane nezvaunofarira

Iyi yakaderera carb nyama yemombe inokwana mune chero chirongwa chekudya keto. Inzwa wakasununguka kuigadzirisa pamwe nezvimwe zvinongedzo zveketo kuti zvienderane nezvaunoda, kana kuyedza uye kuzvibika muchibiki chinononoka.

Iwe unogona kuedza kuchinja nyama yemombe kuti uite pasi turkey, kana pamusoro pechiri ne chunks yebhekoni. Unogona kusanganisa gaba rematomatisi akakangwa nemoto kana paste yematomatisi nemuto wako kuti uwedzere kukora.

Kana ukada chiriri chinopisa, wedzera girisi yakachekwa kana kuti tsvuku tsvuku. Pakupedzisira, funga kuwedzera mimwe miriwo uye zvinonhuwira, zvakadai sezucchini, oregano, taco seasoning, bell pepper, kana. kolifulawa mupunga. Kana kuti wedzera imwe dash yeWorcestershire sauce kana tsvuku tsvuku kuti uwedzere kunaka.

Paunenge uchitenga zvinongedzo zveiyo low carb chili, iva nechokwadi chekutenga chete chikafu chemhando yepamusoro kuti uwane mabhenefiti akazara ezvekudya zvaunofarira.

Low Carb Gluten Yemahara Keto Chili

Iyi keto chili recipe ndiyo yekupedzisira yekunyaradza chikafu. Inotapira uye inonaka, uye zvakanyanya kupfuura zvese, ingori magiramu mashanu emambure carbs.

• Nguva yekugadzirira: 5 minutos.
• Nguva yekubika: 30 minutos.
• Nguva yakazara: 35 minutos.
• Performance: 6.
• Category: Mutengo.
• Imba yekicheni: Mexican.

Zvimwe

• 1/2 tablespoon mafuta avocado.
• 2 akachekwa celery tsvimbo.
• 1kg / 2lb yakadyiswa neuswa nyama yemombe.
• 1 teaspoon yepasi chipotle pepper.
• 1 tablespoon yechili powder.
• 2 mashupuni ehupfu hwegoriki.
• 1 tablespoon yekumini.
• 1 teaspoon munyu.
• 1 teaspoon yepepuru yakasviba.
• 425 g / 15 oz magaba emuto wematomatisi usina munyu.
• 450 g / 16 oz yemombe pfupa muto.

Mirayiridzo

1. Muhari huru, kupisa mafuta emukotapeya pamusoro pekupisa. Wedzera yakagurwa celery uye songa kusvikira yangopfava, anenge 3-4 maminetsi. Isa celery mune imwe mudziyo uye uchengetedze.
2. Muhari imwe chete, isa nyama nezvinonhuhwira uye zvishava kusvika zvaibva.
3. Deredza kupisa kusvika pakati-pasi, wedzera tomato muto uye nyama yepfupa muto kune nyama yakabikwa uye simmer, yakavharwa, kwemaminitsi gumi, ichikurudzira dzimwe nguva.
4. Wedzera celery zvakare kuhari uye fambisa kusvikira yanyatsobatanidzwa.
5. Gadzira, shumira uye unakirwe.

Notes

Optional garnishes: kirimu yakasvibacheddar chizi, jalapeno yakachekwa, coriander kana chives.

Nutrition

• Chikamu saizi: 1 kapu.
• Calories: 359.
• Mafuta: 22,8 g.
• Carbohydrate: 6,7 g (5,2 g mambure).
• Mapuroteni: 34,4 g.

Palabras clave: low carb keto chili.