Hutano uye Inonaka Keto Taco Salad Recipe

Kazhinji ne a ketogenic kudya, unogona kudzivisa kudya miriwo nemhaka bedzi yokuti ine makabhohaidhiretsi akawandisa. Asi kune hutano hwakakwana uye hutano, miriwo inodiwa zvachose kuwana mavhitaminzi akakodzera, zvicherwa uye antioxidants. Sezvineiwo, ndiro dzakadai keto taco saladi inogona kubatsira.

Chinokosha chekudya kwe ketogenic kubatanidza zvakasiyana-siyana zvemiriwo. Cruciferous miriwo uye ine mavara-yakaderera-glycemic miriwo inozobatsira kupa chaiyo chikafu uye faibha inodiwa nemuviri wako pasina kukubvisa mu ketosis.

Mimwe yemiriwo inoshandiswa musaladhi iyi ndeiyi:

• Sipinachi.
• Arugula
• Makomkoro
• Mhiripiri.

3 Vegetable Health Benefits yeiyi Keto Taco Salad

Iwo mavheji mune iyi keto taco saladi akaremerwa nehutano hunobatsira. Ingotarisa izvo mavheji aya anogona kuita kumuviri wako.

Sipinachi uye arugula

Iyi miriwo yemashizha yakasvibirira yakazara nemaminerari, mavitamini, antioxidants, uye phytonutrients yakaita se potassium, manganese, zinc, magnesium, iron, uye calcium. Iwo zvakare akapfuma sosi yemavhitaminzi A, B6 uye K, pamwe chete neakatemerwa mamwe mavhitamini akakosha. ¹ ).

Miriwo yegirini inewo beta carotene. Izvi hazvina kunaka kumaziso ako chete asiwo zvinopa anti-inflammatory compounds zvinobatsira kuchengetedza mwoyo wako uye kuderedza migumisiro yemamiriro akaita searthritis ( ² ).

Makomkoro

Muriwo uyu unoumbwa nemvura inokwana 95%, zvichiita kuti ive sarudzo yakanaka yekubatsira kuchengetedza mvura yakakwana. Magaka anewo mavhitamini A, C, uye folic acid ( ³ ).

Iwo ane flavanols uye polyphenols anobatsira kuchengetedza huropi hwako, kuderedza njodzi yegomarara, uye kubatsira kuderedza kuzvimba mumuviri wako. ⁴ ).

Peppers

Mhuri yebell pepper ine akawanda akasiyana akakosha mavhitamini, antioxidants uye zvicherwa. Imwe kushumirwa kwebhero mhiripiri ine kanopfuura kaviri kubvumidzwa kwezuva nezuva kwevhitamini C uye ine sosi yakapfuma yevhitamini A, iyo inobatsira kusimbisa immune system ( ⁵ ).

Mhiripiri yeBell inewo carotenoids, ayo ari antioxidants anobatsira kurwisa mahara radicals anogona kukonzera cancer uye chirwere chemoyo ( ⁶ ).

Izvi yakaderera glycemic index miriwo Havasi ivo chete vanopa zvakasiyana-siyana zvehutano hwakanaka, asi ivo vanoitawo iyi saladhi ine mavara uye inofadza. Kuruma kwega kwega kwakasiyana nezvakawanda zvinoshamisa manyorerwo uye zvinonaka.

Iwe uchave uine zvinonhuwira kubva mukudya kwenyama uye mhiripiri, zest uye flavour yeraimu uye kutsva kwemagaka. Iyi isaladhi yemoyo iyo iwe uchadzoka kune nguva nenguva zvakare.

Low carb dressing ye taco salad

Chimwe chezvakanakisa zvidimbu zvesaladhi ndeye creamy saladhi yekupfeka nekuti inosunga zvese pamwechete. Neraki, kuve pakudya kwe keto hazvireve kuti iwe unofanirwa kusiya zvese zvakapfeka saladhi.

Imwe ye "toppings" iri nyore kushandisa ndeye shuga-isina saladhi yekupfeka. Ingo spoon imwe pamusoro penyama uye mavheji mumutsara uyu uye ugokanda kuti upfeke.

Kana iwe uchida chimwe chinhu chakakora, edza iyi Creamy Keto Avocado Lime Dressing:

• Muto we lime imwe.
• 1 teaspoon yemafuta omuorivhi.
• 1 tablespoon yemvura.
• 1/2 avocado, yakachekwa uye yakachekwa.
• 1 teaspoon minced garlic.
• 1/4 teaspoon munyu.

Sakanidza zvose zvinoshandiswa kusvikira zvinotapira. Iwe unogona kuda kushandisa chikafu chekudya kuti zvese zvibatanidzwe zvachose. Iwe unogona zvakare kuwedzera zvidimbu zvishoma zvekorianderi kana uchida.

Zvimwe Zvipfeko zvakaderera zveCarb zveTaco Salad

Miriwo inodiwa kune hutano hwakanyanya uye chikafu. Zadza keto taco saladi yako nemhando dzakasiyana dzevheji. Iwe unogona kuvashandura kubva vhiki nevhiki uye kugadzira yakazara nyowani saladhi nguva dzese.

Unoda mamwe mazano ekupfekedza saladhi kana musanganiswa? Edza chimwe kana zvese zveizvi zvinongedzo:

• Jalapeno.
• Guacamole
• Hanyanisi dzvuku
• Chives
• Cherry madomasi.
• Sour cream.

Maitiro ekugadzira yako taco seasoning

Chitoro-chakatengwa chetaco seasoning chinogona kunge chine hupfu kana cornstarch mairi, saka wedzera carbs mundiro yako.

Kugadzira yako taco seasoning kuri nyore uye kunokuchengetedza kubva pakudya iwo akavanzika carbs.

Cherechedza: Homemade taco seasoning zvakare chipo chikuru zano.

Iyi recipe inoshamisa yekurunga kumba tacos. Izvi ndizvo zvinonhuwira zvaunoda:

• Cumin.
• Chilli hupfu.
• Garlic hupfu.
• Mhiripiri.
• Munyu.
• Mhiripiri.

Keto kutsiva taco tortillas

Kana iwe ukapotsa crunch ye taco tortilla mu saladhi yako, hausi wega.

Asi zvakanyanya sezvaunosuwa, kuvadzivisa kunobatsira kune hutano hwako uye yako ketogenic kudya.

Chibage chinotapira uye chibage tortilla zvinosimudza shuga yako yeropa semupunga noodles kana oatmeal ( ⁷ ).

Kana iyo tortilla yakagadzirwa kubva muupfu (panzvimbo yechibage), hazvizove zviri nani. A 30 inch / 12 cm hupfu tortilla ine angangoita 60 magiramu emacarbohydrates kana angangoita mazuva matatu 'huwandu hwemakabhohaidhiretsi kana iwe uchida kugara mu ketosis ( ⁸ ).

Kuti uite yakaderera carb taco saladi, enda nenzira yechinyakare. Shumira muhombe ye saladhi, uchikanganwa zvachose nezve tortilla.

Kana kuti unogona kuita zvimwe low carb tortillas crispy uye uzvikande musalad yako ..

Ita "ndiro yesaladhi" ye saladhi yako

Zviri nyore pane zvaungafunga kugadzira yako "crispy saladhi ndiro" yesalad yako. Zvese zvaunoda kuita kugadzira yakaderera carb omelette. Wobva waiisa mugaba rakazorwa wobva wabika pa 175ºF/350ºC kwemaminetsi angangoita gumi nemashanu kana kusvika yatsetseka. Uye ikoko unogona kushandira saladi yako.

Mapuroteni Sarudzo dzeKeto Taco Salad

Nekungoita shanduko shoma, unogona kuchengeta iyi resipi nyowani uye nyowani svondo rega rega.

Iyi resipi inoshandisa nyama yemombe yakadyiswa nouswa. Asi kune dzimwe nyama dzaunogona kushandisa pachinzvimbo. Ingoyeuka kuti kana uri kuverenga macrosPaunoshandisa nyama yakasiyana, huwandu hwemakhahydrates mu saladhi huchachinja.

Heano mamwe mapuroteni mazano e taco saladi:

• Pollo.
• Sausage.
• Fillet.
• Minced turkey.
• salmon yakagochwa.

Gadzira iyi taco saladhi yekudya kwako kunotevera kweMexico. Yakatakurwa neane hutano akaderera carb veggies, keto protein, uye yakawanda yeMexican flavour, iyi ndiyo yakakwana yakaderera carb resipi yekuisa pane yako vhiki runyorwa.

Pese paunenge usina mazano ekudya kwemanheru kana masikati, yeuka kunamatira kune zvakakosha. Protein yemhando yepamusoro ine yakaderera-carb yemiriwo yekushongedza inogara ine keto-inoshamwaridzika uye inopa yakawanda sarudzo.

Spicy keto taco saladi

Iyi Keto Taco Salad inonaka yakarongedzerwa nezvose zvinoshongedza kubva kumatacos ako aunofarira uye akarongedzerwa netoppings kuti iwe unzwe wakaguta kwenguva refu.

• Nguva yekugadzirira: 5 minutos.
• Kubika nguva: 25 minutos.
• Nguva yakazara: 20 minutos.
• Performance: 4 servings.
• Category: Starters
• Imba yekicheni: ChiFrench.

Zvimwe

• 500g / 1lb yakadyiswa neuswa nyama yemombe.
• 1 teaspoon yekumin yevhu.
• 1/2 teaspoon chili poda.
• 1 tablespoon garlic powder.
• 1/2 tablespoon paprika.
• 1 teaspoon munyu.
• 1/2 teaspoon pepper.
• 4 makapu eRomaine lettuce.
• 1 svikiro nyanya.
• 115 g / 4 oz cheddar chizi.
• 1/2 mukombe coriander.
• 1 avocado hombe
• 1/2 kapu yemuto waunofarira.
• 2 madiki mandimu.
• 1 mukombe wemagaka akachekwa.

Mirayiridzo

1. Pisa poto hombe pamusoro pekupisa kwepakati uye wozora nebhata, kokonati mafuta, kana nonstick spray.
2. Wedzera pasi nyama yemombe uye zvese zvinonaka kune skillet. Sanganisa zvakanaka uye gadzira kusvikira ndarama yatsvukira.
3. Bvisa kubva pakupisa uye utonhorere zvishoma.
4. Gadzirira saradhi nekuwedzera lettuce nemagirini, chizi, uye akachekwa avocado. Pamusoro nevhu remombe, salsa, uye nerupo runyoro rweremoni. Sakanidza zvose kusanganisa.

Nutrition

• Chikamu saizi: 1 1/2 makapu.
• Calories: 430.
• Mafuta: 31 g.
• Carbohydrates: Carbohydrates mambure: 7 g.
• Mapuroteni: 29 g.

Palabras clave: keto taco saladi.