Kunyangwe uri kuronga mabiko egadheni, kuona mutambo wenhabvu paTV nevamwe vaunoshanda navo, kana kuti unongoda zvekudya zvekupa pane chero kuungana, kufunga nezvekugadzira keto-inoshamwaridzika ndiro inogona kushungurudza. Ese maappetizers anoita kunge akakungurutswa mune crescent mukanyiwa, akafukidzwa pacookie, kana kunyikwa mu tortilla chips. Izvi zvinogona kuita kuti kuungana kwevanhu kuve kunetseka pane kunakidzwa kana iwe uri pakudya kwe ketogenic.
Kusvika iye zvino zvakanga zvadai. Asi izvozvo zvachinja.
Iyi inoputa salmon pate inotakurwa nemafuta ane hutano, yakazara neprotein, uye zvakanyanya kupfuura zvese, inopararira pane zvinopfuura toast chete. Mune ino recipe, iwe unenge uchishandisa magaka zvimedu sehwaro, uchiparadzira salmon pate yako pamusoro.
Yakareruka, inozorodza, uye inokupa magiramu makumi mana emafuta uye 40 magiramu emapuroteni. Uyezve, zviri nyore kwazvo kugadzira. Zvose zvaunoda ipurogiramu yezvokudya, ndiro yepakati, zvinomwe zvinoshandiswa, uye nguva shoma yekugadzirira.
Kusvuta salmon pate necucumber
Iyi Cucumber Salmon Pate ndiyo yakakwana keto appetizer kuunza kune yako inotevera bato. Verenga kune resipi uye mamwe matipi ekuita nyore keto snacks.
- Nguva yekugadzirira: 15 minutos.
- Nguva yekubika: 15 minutos.
- Nguva yakazara: 30 minutos.
- Performance: 12 makapu.
- Category: Zvokudya zvegungwa
- Imba yekicheni: American.
Zvimwe
- 130 g / 4.5 oz yesaumoni inosvuta.
- 155 g / 5.5 oz yekrimu chizi.
- 1/4 mukombe heavy cream.
- 1 supuni XNUMX yemonimu.
- 1 teaspoon ye fresh chives.
- Pinch yemunyu uye pepper
- 2 magaka.
Mirayiridzo
- Tanga nekushandisa mushonga wemuriwo kana banga diki kusvuura ganda kubva kumagaka, uye wocheka magaka kuita zvidimbu 5-inch / 2-cm.
- Shandisa chipunu chemelon kana chipunu, uye buritsa pulp kubva mugaka, uchisiya chidiki chidiki pazasi pegaka rega rega kana canape.
- Zvadaro, tora purogiramu yezvokudya uye uwedzere ¾ yesaumoni inoputa, cream cheese, heavy cream, muto wemonamu, munyu, pepper, uye chives. Sakanidza zvose kwemaminitsi mashomanana, kusvikira pate yakanyatsonaka.
- Wocheka yasara ¼ yesaumoni inopfungaira kuita zvidimbu zvidiki uye woiwedzera kune paté. Izvi zvinopa pate zvishoma kuumbwa.
Pakupedzisira, zadza gaka rimwe nerimwe chidimbu kana canape nepuni yesalmon pate uye ushumire. Kana uine canapes dzasara, unogona kuzvichengeta mumudziyo usina mhepo mufiriji kwemazuva maviri.
Nutrition
- Chikamu saizi: 6 makapu.
- Calories: 450.
- Shuwa: 4.
- Mafuta: 40.
- Carbohydrate: 5.
- Fibre: 1.
- Mapuroteni: 18.
Palabras clave: kusvuta salmon pate necucumber.
Maitiro ekugadzira chikafu chine hutano keto senge salmon pate
Hauna chokwadi kuti ungabatanidza sei zvigadzirwa kugadzira keto snack? Tevera mazano aya.
Chinjana tortilla chips uye assorted cookies kune veggie
Pro tip: Kana usina chokwadi, gadzira sosi.
Kazhinji munhu wose anoda hummus, the guacamole and the artichoke uye sipinachi muto. Kuti uvagadzirire ketogenic, bvisa pita uye tortilla machipisi kubva pane yako yekutenga uye isa mavheji mambishi munzvimbo yawo. Izvi hazvingodzikisi pasi pacarbs, asi zvinowedzera hutano hwekudya fiber, mavitamini nemaminera kune resipi yako.
Keto-inoshamwaridzika chip inotsiva kune ako aunofarira dips
- Guacamole: Cheka mhiripiri tsvuku woinyika mu guacamole. Red bell pepper ndiyo yakanaka sosi yevhitamini A, vhitamini C, potassium, uye vhitamini B6 ( 1 ).
- Hummus: Tenga mamwe madomasi uye makaroti matanda muchitoro kune hummus yako. Kapu yemadomasi echerry inongokupa makumi maviri nemasere macalorie, zvichienzaniswa ne28 macalorie epastandard pita chips ( 2 ) ( 3 ).
- Sipinachi uye artichoke dip: Kana iwe usingakwanise kukanganwa nezve supermarket snack aisle, ita vhezheni yekumba yavo. Are Homemade Low Carb Flaxseed Crackers dzine magiramu masere chete emakabhohaidhiretsi ese uye anopfuura 8 magiramu emafuta.
Kune iyi recipe, shandisa chipunu kana melon scoop kuti ubudise mukati megaka rega rega rega. Cucumber yasara inoshanda sendiro diki kana canape (kana tortilla machipisi kana "swoops"), yakakwana pakuwedzera yako inoputa salmon paté.
Shandisa mafuta ane utano
Nehurombo, akawanda appetizers anouya akatakurwa nezvinhu zvisina basa uye zvisina hutano. Mafuta emiriwo akagadzirwa, zvikakangwa zvakakangwa, uye zvigadzirwa zvakagadzikiswa zvinoita kuti akawanda emabikirwo ako aunofarira kuve sarudzo isina kunaka yekudya kwe ketogenic, kana chero kudya kwakaderera-calori. Pane kudaro, edza izvi zvinovaka muviri:
- Ita yako mayonnaise: Mayo, kana aioli, chinhu chinowanikwa mukupararira, sosi, uye masangweji, asi kana iwe ukatarisa chokwadi chekudya kune mayonnaise yakatengwa muchitoro unogona kuvhunduka. Pane kudaro, sarudza izvi vhezheni vhezheni, yakagadzirwa nezvinhu zvina: zai, vhiniga, munyu uye mafuta omuorivhi.
- Sarudza zvigadzirwa zvemukaka zvinoenderana nekudya kwe ketogenic: Kana uchikwanisa kuzvishivirira, sarudza organic patured dairy yekubika kwako. Zvigadzirwa izvi zvine chikamu chepamusoro cheCLA uye omega-3 fatty acids pane yakajairika mukaka.
Mune ino resipi, iwe uchashandisa kirimu tchizi namafuta ose. Yakasanganiswa nesaumoni inosvuta, ndiyo iyo yakawanda yemafuta mumutsara uyu wesaumoni pate inobva.
Tarisa paprotein
Kune mazana emabikirwo makuru kunze uko - iwe unongoda kucheka iwo anotarisa pane makabhohaidhiretsi, uye ubate ayo anotarisisa mapuroteni. Heano mamwe mazano epamusoro-protein, yakaderera-carb ndiro yekuunza kuchiitiko chako chinotevera:
- Stuffed mazai: Mazai Kuzadza ndeimwe yemabikirwo ari nyore kugadzira sezvo ichingoda mazai, mayonesi (yakagadzirwa kumba!), Munyu uye ichangoburwa mhiripiri nhema, vhiniga, nemasitadhi. Uyezve, zai rimwe chete rine zvinopfuura magiramu matanhatu eprotein uye zero carbohydrates ( 4 ).
- Kusvuta hove chena saladhi: Nekuchinjanisa salmon ye sockeye kune imwe hove inoputa, unogona kugadzira resipi yakafanana neiyi pazasi. Ingomwaya pane imwe dill nyowani yekushongedza, ipa iyo kumwaya yemuto weremoni, wobva washumira.
- Meatballs: Rangarira izvi: rinenge chero dhishi rinogona kushandurwa kuita pati appetizer nekushandiswa kwemazino. Ita batch yeizvi keto meatballs (iyo ine isingasviki 1 gramu yehuwandu hwemakhahydrates), iise pazino uye iwe une ndiro yepati.
Utano hunobatsira hwesalmon
Hove dzine mafuta, dzakadai salmon, vane zvakawanda zvinobatsira pautano. Paunenge uchisarudza hove muchitoro, iva nechokwadi chekusarudza salmon yemusango pese pazvinogoneka. Salmon yemusango inosimudzwa munzvimbo yavo yechisikigo, nepo salmon inorimwa inopihwa chikafu chekutengesa. Izvi zvakasimudza zvimwe zvinetso zvehutano, kusanganisira akakwira mazinga e dioxins (mishonga yesora) inogona kuunza njodzi dzegomarara. 5 ).
Heano mamwe mabhenefiti ayo salmon yakabatwa musango inogona kuunza kuhutano hwako:
- Inovandudza hutano hwemwoyo: Mune zvimwe zvidzidzo, vanhu vaidya hove, dzakadai sockeye, kamwe chete pavhiki vaiva ne 15% pangozi yakaderera yekuva nechirwere chinouraya chemwoyo. 6 ).
- Inokupa simba: Hafu yesaumoni fillet ine 83% yekusevha kwako kwezuva nezuva kweB12 uye 58% yeB6 ( 7 ) B mavhitaminzi anopa muviri simba, kubatsira kuumba masero matsvuku eropa, uye kudzivirira anemia ( 8 ).
- Inobatsira kuvandudza hutano hwekuziva: Hove dzine mafuta, sesalmon, dzine mhando mbiri dzeomega-3 fatty acids, eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA). DHA yakaratidzwa kubatsira kuvandudza uropi uye basa ( 9 ).
Kuungana kwevanhu hakufanirwe kuve kunetsa pane ketogenic chikafu. Nekutevera matipi aya, unogona kugara mu ketosis uye kuzadza muviri wako nezvinovaka muviri-dense chikafu. Ingorangarira izvi:
- Shandisa yakaderera-carb sarudzo (senge mavheji mbishi pane machipisi nema crackers) paunenge uchigadzira sosi nekupararira.
- Nyatsotarisisa zvinongedzo, ita mayonnaise yako, uye shandisa zvigadzirwa zvemukaka kana zvichidikanwa.
- Gadzirira dhishi rine mapuroteni, rakadai semabhora enyama, mazai akaomeswa, kana salmon pâté inosvuta yaunoona pano.
- Shandisa zvigadzirwa zvinokubatsira iwe, pane kukukuvadza iwe, sesaumoni yakabatwa-yakasvuta inoshandiswa mumutsara uyu.
Zvakanakisa, maintenant ikozvino ndiyo nguva yekuravira salmon pate yako.