Matsatsing ana, o ka fumana poleiti ea lijo lebenkeleng lefe kapa lefe la ho jella, lebenkeleng la korosari, kapa libakeng tsa lijo tse potlakileng. Ntho e 'ngoe le e' ngoe ho tloha likotlolong tsa burrito ho ea likotlolo tsa taco le li-tacos tse tloaelehileng, lijo tsena tse phetseng hantle li se li tumme haholo lilemong tsa morao tjena.
Mokhoa oa morao-rao hona joale ke "sekotlolo sa Buddha," seo qetellong se bolelang sekotlolo se seholo se tletseng mefuta e fapaneng ea metsoako e nang le phepo e phetseng hantle le e matla.
Sejo sa Buddha ke lijo tse bonolo ka ho fetisisa tsa beke le beke. Ha u sebelisa li-fillet tsa salmon (joalo ka risepe ena), nako ea ho pheha e fokotsehile le ho feta, 'me u fumana tsohle bophelo bo botle ba omega-3s .
E 'ngoe ea mabaka a molemohali a ho kenyelletsa likotlolo tsa Buddha ka har'a hau moralo oa ho ja ketogenic ke hore ke mokhoa o babatsehang oa ho fumana meroho e tlaase ea glycemic, limatlafatsi le fiber letsatsi le leng le le leng. Likotlolo tsa Buddha li u thusa ho ja mookoli.
Lintho tse ka sehloohong tsa sekotlolo sena sa Buddha li kenyelletsa:.
- Litlhapi tsa salmon.
- Khemere.
- Meroho e tlase ea glycemic index.
- Ho roala salate ea konofolo le sesame.
Ho feta moo, hobane lijo tsena tsa sekotlolo hangata li hloka moriana o monate, hape ke mokhoa o motle oa ho kenyelletsa litlama tse matla, metso le linoko ho hau. ketogenic ja lijo.
Sekotlolo sena sa salmon buddha se fumana boholo ba tatso ea sona ho tloha ho sesame konofolo ea salate, empa ho sebelisa motso o mocha oa ginger ka marinade e potlakileng ho tla boela ho fane ka lera le lecha la melemo ea meriana le litlolo tse monate.
Melemo ea 3 ea motso oa ginger
# 1: ntlafatsa bophelo bo botle ba pelo
Hase feela hore motso oa ginger o thusa ho theola khatello ea mali, o ka fokotsa LDL kapa "cholesterol" e mpe. k'holeseterole le triglycerides.
Liphuputso li bontšitse hore motso oa ginger o ka sebetsa joalo ka meriana e tloaelehileng ea ngaka bakeng sa ho phekola k'holeseterole e phahameng.
#2: eketsa tshilo ya dijo
E 'ngoe ea mabaka a ka sehloohong ao ginger e' nileng ea sebelisoa ka makholo a lilemo meriana ea boholo-holo ke ka lebaka la liphello tsa eona tse khutsitseng ka mpeng. E ka thusa ho fokotsa ho nyekeloa ke pelo, ho phekola bokuli ba hoseng ho bakhachane, le ho phekola ho hlobaela ho sa feleng.
E boetse e na le motsoako o bitsoang gingerol, o nang le liphello tse matla tsa antioxidant le anti-inflammatory.
#3: loantša mathata a boko
Ginger e ruile ka li-antioxidants le metsoako ea bioactive e thusang ho loants'a khatello ea oxidative 'meleng oa hau le bokong. Liphuputso li bontšitse hore ginger e ka ntlafatsa ts'ebetso ea boko ka ho toba ka ho ntlafatsa nako ea ho arabela le ho matlafatsa mohopolo.
Ntho e nyane e tsamaea haholo ka ginger, 'me ha e nke karolo e ngata ea motsoako ona o matla ho etsa phapang e kholo.
'Me haeba u se motsoalle e moholo oa salate, sebelisa sekotlolo sena sa salmon buddha holim'a raese ea cauliflower, e le moferefere, kapa ka li-veggies tse halikiloeng.
Haeba ha u so ka u ratana le lijo tsa sekotlolo, diresepe tse phetseng hantle joalo ka sena li tla u thusa.
Malebela a Pro: Etsa hore bophelo ba hau bo be bobebe le ho feta nakong ea beke e maphathaphathe ka ho itokisetsa lijo mme pele o ne o kgaola meroho ya hao kaofela hore e be teng le ho lokiswa beke kaofela.
Salmon e monate le sekotlolo sa Buddha sa Ginger
- Kakaretso ea nako: Metsotsoana ea 10.
- Tshebetso: 4 likopi.
Lijo
Marinade:
- 60 ho isa ho 115 g / 2 ho 4 oz ea likhoele tsa salmon.
- 2 tablespoons ea kokonate amino acid kapa gluten-free soy sauce.
- 1 tablespoon ea asene ea veine ea raese.
- 1 tablespoon ea oli ea avocado kapa oli ea mohloaare e sa tsoakoang.
- 1 teaspoon ea oli ea sesame.
- Li-teaspoon tse 2 tsa ginger e halikiloeng.
- 2 li-clove tsa konofolo (tse khaotsoeng hantle)
- 1/2 teaspoon letsoai.
- 1/4 teaspoon li-flakes tsa pepere e khubelu.
- 1 - 2 teaspoon ea Stevia, erythritol kapa ntho e 'ngoe ea ketogenic sweetener ea khetho ea hau.
- Likopi tse 4 tsa lettuce la romaine.
Salate:
- Likopi tse 2 tsa meroho de index e tlase ea glycemic ya kgetho ya haoKomokomore, k'habeche e khubelu, Pepere ea tšepe, limela tsa linaoa, senepa sa asparagus, spinach, bok choy, li-radishes, joalo-joalo)
Litaelo
- Beha lisebelisoa tsa marinade ka sekotlolo se senyenyane kapa mokotla oa zip-top. Kenya salmon 'me u tsamaee ho fihlela hora e le 1 ka sehatsetsing.
- Preheat skillet e kholo, nonstick skillet, kapa pane ea grill 'me u koahele ka sefafatsi sa nonstick kapa botoro ebe u beha mocheso o mahareng o phahameng. Pheha saalmon ka lehlakoreng le leng bakeng sa metsotso e 3-4 ho fihlela e le putsoa ea khauta le e bohareng hantle ka hare. Tlosa mocheso 'me u lumelle ho pholile. E khaole likotoana tse nyane haeba u rata. Salmon e ka boela ea phehoa ka ontong holim'a lakane ea ho baka ha e lakatsa (metsotso e 10-12 ho 205º C / 400º F)
- Bokella likotlolo ka ho eketsa lettuce, meroho le salmon. Eketsa mokhabiso, peo ea sesame, litlama le holimo ka moaparo oa hau oa keto oo u o ratang.
Nutrition
- Boholo ba karolo: 2 likopi.
- Likhalori: 506.
- Mafura: 38 g.
- Lik'habohaedreite: Lik'habohaedreite nete: 8 g.
- Protein: 30 g.