Yekupedzisira keto bell pepper sandwich recipe

Kana miriwo inogona kutsiva zvimedu zvechingwa, unoona nyika itsva. Fungidzira mikana yaungawana!

Kuti uwedzere chido chako, tanga neiyi inonaka bhero pepper sandwich.

Kunyangwe iwe uri pa paleo kana gluten-isina kudya, iyi yakaderera carb sandwich recipe inoshanda zvakakwana mukudya kwako.

Iwe unongotora tsvuku tsvuku, cheka nepakati, bvisa pakati uye uzadze nezvaunofarira zvinoshandiswa.

Iyi resipi ndeye:

• Chiedza
• Hutano.
• Zvinogutsa.
• Inonaka

Zvinonyanya kukosha ndezvi:

• Tsvuku tsvuku.
• Kusvira turkey mazamu.
• Avocado.

Optional zvimwe zvinongedzo:

• Mozzarella chizi.
• Fresh basil
• Pepper nhema.

3 Mabhenefiti ehutano eiyi Bell Pepper Sandwich

# 1: inopesana nekuzvimba

Avocados ndiwo musimboti wekudya kwe ketogenic. Iyi michero inonaka yakaita semuriwo inotakurwa nekudya uye nekuwanda kwemafuta, inoita kuti unzwe wakaguta uye kugutsikana.

Asi makotapeya haasi kungokupa mafuta ekare. Iwo ane monounsaturated mafuta (MUFA). Kusiyana nemafuta akazara, ayo ari nyore kuisa mukudya kwako, MUFA dzakati kuoma kuwana.

Uye kune mumwe munhu ari pakudya kwemafuta akawanda, kuwana chiyero chakanaka cheMUFA, PUFA, uye mafuta akazara zvakakosha.

Imwe yezvakanakisa-yakadzidzwa mabhenefiti eMUFAs ibasa ravo rinopesana nekuzvimba. Kuzvimba ndiyo yakakosha njodzi yechirwere chemoyo, izvo zvinoita kuti kuzvimba biomarker C-reactive protein ive yakakosha kana iwe uchitevera njodzi yako yechirwere chemoyo.

Muchidzidzo chakaitwa nevanhu vekuJapan, vatsvakurudzi vakawana kuti kudya kwepamusoro kweMUFA kwaive kwakabatana neC-reactive protein level. Mune mamwe mazwi, kuwedzera kwemafuta eMUFA avaidya, kunoderedza zviratidzo zvavo zvekuzvimba ( ¹ ).

#2: Yakapfuma muvhitamini C

Imwe yepakati bell pepper ine 156 mg yevhitamini C, ine RDA yevhitamini C iri pakati pe90 ne75 mg. Izvi zvinoreva kuti kana ukadya mhiripiri tsvuku yepakati, uri kuwana 175% yevhitamini C yako mukati mezuva. Iyi data inokuudza nezve density yezvinovaka muviri ( ² ).

Vitamin C inoita mabasa akasiyana siyana mumuviri wako. Inoita se antioxidant, inotsigira hutano hwe extracellular matrix uye collagen, yakakosha kune hutano hwemoyo, uye inovandudza immune system yako ( ³ ).

Zvimwe zvidzidzo zvemhuka zvinototsigira kushandisa madosi makuru evhitamini C senzira inogona kurapwa kune mamwe marudzi egomarara ( ⁴ ).

Iyo antioxidant chiitiko chevhitamini C ingangokupa iwe akawanda mabhenefiti ehutano. Se antioxidant, iyi vhitamini inonyungudika mumvura inogona kutsigira immune system yako uye kudzivirira masero ako kubva mukukuvadzwa.

Ongororo yehuwandu hwevanhu inoratidza kuti vanhu vanodya yakakwira vhitamini C vane njodzi yakaderera yezvirwere zvisingaperi sekenza, chirwere chemoyo uye neurodegenerative zvirwere ( ⁵ ).

# 3: ndeye antioxidant

Pamwe chete neiyo antioxidant basa revhitamini C, sipinachi inopawo sosi ine simba rekudzivirira kubva kune oxidative kusagadzikana.

Reactive oxygen marudzi (ROS) anoda kukanganisa maseru ako, uye chinangwa chimwe, kunyanya, iDNA yako. Muchidzidzo chiduku, vatori vechikamu vasere vakadya sipinashi kwemazuva gumi nematanhatu, apo vatsvakurudzi vakaongorora kugadzikana kweDNA mumasero avo ekudzivirira zvirwere.

Mhedzisiro yacho yakaratidza kuti kunwa zvine mwero sipinachi kwaive nekudzivirira kubva kune oxidative DNA kukuvara. Vatori vechikamu vakawanawo kuwedzera mazinga e folic acid (vhitamini inowanikwa mukuwanda mupinashi).

Vatsvagiri vanocherekedza kuti zvidzidzo zvekare zvakawana kuti folic acid inogona kudzivirira oxidative kukuvara kuDNA, izvo zvingave zvakaitika munyaya iyi. ⁶ ).

Bell pepper sandwich

Dzimwe nguva, semunhu ari pakudya kwe ketogenic, unofanira kufunga kunze kwebhokisi zvishoma.

Unoda here rice? Eat cauliflower.

Unoda noodles? Eat zucchini.

Unoda sandwich here? Kutsiva bhero mhiripiri pachingwa.

Hupenyu hahufi hunofinha kana iwe uchiziva kutora mukana kune nyika yezvirimwa kugutsa zvishuwo zvako.

Iwe unogona kugadzira sandwich iyi kwekudya kwemasikati kana, kana uine vaenzi, cheka mumakamuri sechinhu chinofadza.

Bell pepper sandwich

Iri bhero pepper sandwich rinoshanda kune yako keto kudya, pamwe ne paleo kudya uye gluten-isina kudya. Tsvuku bhero pepper yakasviba uye inotapira, uye nguva yekugadzirira inongova maminitsi mashanu.

• Nguva yakazara: 5 minutos.
• Performance: 1 sandwich

Zvimwe

• 1 bell pepper, yakagurwa nehafu (isina dzinde kana mbeu).
• 2 zvimedu zvekusvuta turkey zamu.
• ¼ avocado, yakachekwa.
• ¼ mukombe inomera.
• ½ mukombe wespinachi.
• 30 g / 1 ounce mbishi cheddar cheese.
• ½ chipunu ibwe pasi yemasitadhi.
• ¼ chipunu ketogenic mayonnaise.

Mirayiridzo

1. Shandisa bhero pepper halves se "chingwa" uye uwedzere sandwich garnishes pakati pavo.

Nutrition

• Chikamu saizi: 1 sandwich
• Calories: 199.
• Mafuta: 20,1 g.
• Carbohydrate: 10,8 g (mambure 4,9 g).
• Fibre: 5,9 g.
• Mapuroteni: 20,6 g.

Palabras clave: bell pepper sandwich.