Li-spicy Low Carb Keto Salmon Burgers Recipe

Ena ha se risepe ea hau e tloaelehileng ea kuku ea salmon. Li-Burgers tsena tsa Keto Salmon li crispy ka ntle 'me li bonolo ka hare, 'me li tletse litlolo tse nang le linoko.

Hore na o hloka khetho e ncha ea protheine ho tlatsa salate e khathollang kapa seneke se potlakileng ho lokisa dijoLi-burgers tsena tse monate tsa salmon ha li na ho soetseha. Hase feela hore li bonolo ho li etsa, empa li imetsoe mafura a phetseng hantle, e phethahetseng bakeng sa hau ketogenic ja lijo.

Metsoako ea mantlha ea li-Burger tsa Salmon tse tlase tsa Carb

Ho na le lebaka leo li-burgers tsena tsa salmon tsa keto li ke keng tsa u tlosa hook. ketosisE tletse mafura a phetseng hantle, liprotheine, le palo e nepahetseng ea linoko ho u boloka u khutla bakeng sa tse ling. Metsoako ea mantlha e kenyelletsa:

• Salmon e entsoeng ka makotikoting kapa saalmon e phehiloeng e ncha.
• Chipotle mayonnaise.
• Sriracha hot sauce.

Ho fapana le diresepe tsa setso tsa burger ea tlhapi, li-patties tsena tsa salmon ha li hloke breadcrumbs, tse sa lokelang lijo tsa keto hobane li na le tse ngata haholo. lik'habohaedreite. Ho e-na le hoo, ho hlokahalang feela ke phofo e nyenyane ea kokonate le phofo ea almonde ho etsa likuku tsena tse tang.

Ntle le moo, haeba u batla ho ja ka ntle ho li-burgers tsena tsa keto saalmon, u ka qhetsola likhoho tsa nama ea kolobe 'me ua li sebelisa e le "breadcrumbs." Haeba u rata khetho ena, koahela li-patties tse tala ka likotoana tsa nama ea kolobe pele u li beha ka skillet.

Ntle le ho ba bonolo ho kopanya le ho boloka li-macros tsa hau li tsitsitse, likuku tsena tse monate tsa salmon li tla etsa hore u ikutloe u le monate ho fumana tseo kaofela. mafura a phetseng hantle le liprotheine tseo tlhapi ea salmon e tsejoang ka tsona.

Melemo ea salmon e hlaha

Ho na le melemo e mengata eo u e fumanang ka ho ja salmon e hlaha. Salmon e hlaha e na le omega-3 fatty acids e ngata le limatlafatsi tse ling tse ngata tse molemo ho feta salmon e ruuoang, eo hangata e feptjoang ka soya le pellets ea poone. ¹ ).

Salmon e hlaha le eona ke mohloli o babatsehang oa protheine e mafura. Ka mabaka ana, salmon e 'nile ea ithutoa bakeng sa liphello tsa eona tse ka bang teng ho theola boima ba' mele le bophelo bo botle ba pelo. ² ) ( ³ ).

Ho laola boima ba 'mele

Salmon e bile taba ea lithuto tse 'maloa tsa pele tsa ho theola boima ba' mele le ho laola. Phuputso e nyane ho likhoto e hatisitsoeng ka 2008 e bonts'itse hore ho kenyelletsa litlhapi tsa salmon lijong tsa likhoto ha e le hantle ho thibela ho ja li-calorie tse ngata le hoja likhoto li ne li sa arabele hantle ho leptin. ⁴ ). Leptin ke lets'oao la lihormone le bolellang boko ba hau hore bo tletse.

Liphuputso tse ling tse akaretsang li bontša hore ho eketsa tlhapi ho moralo oa lijo tse nang le lik'halori ho boetse ho ntlafatsa boiteko ba ho theola boima ba 'mele ( ⁵ ). Empa hase litlhapi tsohle tse nang le phello e tšoanang.

Phuputso ea Canada e ile ea sheba phapang pakeng tsa ho ja mefuta e fapaneng ea litlhapi 'me ea fumana hore salmon e na le phello e ntle ho kutloisiso ea insulin. ⁶ ). Ena ke phumano ea bohlokoa, kaha lefu la tsoekere la mofuta oa 2 le fihlile boemong bo haufi le seoa linaheng tse kang United States. ⁷ ).

Micronutrients le Omega-3

Salmon e hlaha e ka thusa ho fokotsa khatello ea oxidative le ho ruruha ha tsamaiso. Ke hobane e na le limatlafatsi tse ngata, ho kenyeletsoa livithamini, liminerale le li-antioxidants. E boetse e ruile ka omega-3 fatty acids DHA le EPA.

Livithamini le liminerale tse ling li boetse li nkuoa e le li-antioxidants, joalo ka sehlopha sohle sa livithamini tsa B, vithamine D le selenium, tseo kaofela li fumanoang ka bongata salmon ea hlaha. Limatlafatsi tsena, hammoho le carotenoid e bitsoang astaxanthin, li fana ka tšireletso e ngata ea antioxidant. Astaxanthin ke eona e fang salmon 'mala oa eona o monate oa lamunu ( ⁸ ).

Hammoho le omega-3s e fumanoang salmon, astaxanthin e bontšitsoe ho thusa ho ntlafatsa ho leka-lekana ha LDL ho HDL cholesterol, ho fana ka tšireletso ea pelo le methapo, ho fokotsa ho ruruha ho senyang bokong, esita le ho ntlafatsa letlalo la elasticity. ⁹ ) ( ¹⁰ ) ( ¹¹ ) ( ¹² ).

Ho loants'a likarabo tsa ho ruruha ke senotlolo sa ho thibela boholo ba mafu a sa foleng a tobaneng le batho, joalo ka mofets'e, mathata a metabolism le lefu la pelo.

Protheine ea boleng bo holimo

Joalo ka mafura a phetseng hantle, protheine e bohlokoa hore 'mele oa hau o sebetse hantle. Protheine e thusa 'mele oa hau hore o fole ho tsoa kotsi, ho boloka le ho haha ​​mesifa e fokolang, le ho laola lihomone tse laolang takatso ea lijo ( ¹³ ) ( ¹⁴ ).

Ho ja protheine hape ke karolo ea bohlokoa ea papali ea ho theola boima ba 'mele. Ha u theola boima ba 'mele, ho ja liprotheine tse lekaneng ho bohlokoa ho thibela tahlehelo ea mesifa, kaha 'mele oa hau o chesa lik'hilojule tse bolokiloeng ( ¹⁵ ).

Ka ho fa 'mele oa hao protheine eo o e hlokang, u o bolella hore ha ho hlokahale hore u senye nako ka ho ja mesifa ea hau. Ho etsa bonnete ba hore o ketosis ho tla thusa ts'ebetsong ena, hobane 'mele oa hau o tla itšetleha haholo ka mabenkele a hau a mafura bakeng sa matla.

Protheine ke senotlolo sa ho etsa hore u ikutloe u khotše ebile u khotše, ho bolelang hore ho na le menyetla e fokolang ea ho ja ho feta tekano. Liprotheine tse ling li thusa ho eketsa kutlo ho leptin ( ¹⁶ ). Kaha leptin e laola maikutlo a ho tlala, maikutlo a eketsehileng a tla bontša 'mele oa hau hore o tletse kapele.

Ha u le lijong tsa ketogenic, ho loketse ho khetha lijo tse sa u bolokeng u khotše feela, empa li na le limatlafatsi tse ngata, e le hore u ka eketsa ho loma ho hong le ho hong. Ka ho ja salmon e hlaha bonyane habeli ka beke, u khetha mohloli oa protheine ea boleng bo holimo e ke keng ea ba le lintho tse silafatsang le li-additives tsa maiketsetso tsa tlhapi e ruiloeng.

Bophelo bo botle ba pelo

Salmon e na le omega-3 fatty acids e ngata, e bontšitsoeng ho thusa ho fokotsa ho ruruha ho bakang lefu la pelo, ho matlafatsa mesifa ea pelo, ho theola khatello ea mali, esita le ho lokisa lisele tse senyehileng methapong ea mali. ¹⁷ ) ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ). Ka hona, ho ja salmon e hlaha khafetsa ho ka thusa ho fokotsa menyetla ea ho tšoaroa ke maemo ana.

Bophelo bo botle ba boko le tsamaiso ea methapo

Bongata ba livithamini tsa B le omega-3 fatty acids li etsa hore salmon e be lijo tse phetseng hantle tsa boko. Livithamine tsa sehlopha B li kenyelletsa:

• Vithamine B1 (Thiamine).
• Vithamine B2 (Riboflavin).
• Vithamine B3 (Niacin).
• Vithamine B5 (Pantothenic Acid).
• Vithamine B6
• Vithamine B9 (Folic Acid).
• Vithamine B12

E 'ngoe le e' ngoe ea livithamine tsena e fumanoa salmon ea hlaha, 'me niacin le B12 li na le maemo a phahameng ka ho fetisisa a mahloriso. ²¹ ). Livithamini tsa B ha li thuse feela ho fokotsa ho ruruha 'meleng, empa hape li sireletsa lera la lisele, bophelo bo botle ba mitochondrial, le ho lokisa DNA ( ²² ). Li bapala karolo ea bohlokoa ho sireletseng ts'ebetso e tloaelehileng ea boko le tsamaiso ea methapo ( ²³ ).

DHA ke mofuta oa omega-3 o fumanoang salmon. E fumaneha salmon e hlaha hobane e ja bolele bo bo hlahisang. DHA e 'nile ea bontšoa khafetsa lithutong ho fana ka tšireletso bokong le tsamaisong ea methapo. Le hoja e se mekhoa eohle e hlakileng, bo-rasaense ba lumela hore phello ena e bakoa haholo ke thepa ea eona e khahlanong le ho ruruha.

Liphuputso li amahanya tšebeliso ea salmon e ruileng ea DHA le phokotso ea matšoenyeho le matšoao a khatello ea maikutlo. E boetse e sireletsa boko ho masea ha a ntse a hola, e liehisa ho lahleheloa ke mohopolo o amanang le botsofali, 'me e fokotsa kotsi ea 'dementia'. ²⁴ ) ( ²⁵ ) ( ²⁶ ) ( ²⁷ ) ( ²⁸ ).

Li-Burgers tsa Keto Salmon tse monate

Likuku tsena tsa keto salmon kapa li-burgers li tla hlaha khafetsa ho uena moralo oa lijo tsa ketogenic. U ka sebelisa li-fillets tse setseng tsa salmon kapa salmon ea makotikoting, empa etsa bonnete ba hore e lula e hlaha 'me ha e lengoe.Li ntle haholo hobane u ka li sebeletsa li futhumalitsoe ka skillet e kholo, kapa tse batang ka ho toba ho tloha sehatsetsing ka salate e tala kapa ho ea ja.ntle le hae.

• Kakaretso ea nako: Metsotsoana ea 10.
• Tshebetso: Li-burgers tse 4 tsa salmon.

Lijo

• 1 khaba e kholo ea chipotle mayo.
• 1 - 2 teaspoon Sriracha sauce.
• 1/2 teaspoon letsoai.
• 1/4 teaspoon ea pepere.
• 1he le leholo
• 2 tablespoons tala onion, khabeloa chopped.
• 1/2 teaspoon phofo ea kokonate.
• 2 tablespoons phofo ea almonde.
• Salmon e ka makotikoting e le 1 kapa salmon e phehiloeng ka ponto e ½, haholo-holo sockeye kapa salmon e pinki.
• 1 tablespoon ea oli ea avocado kapa oli ea mohloaare.
• 1/4 teaspoon e tsuba paprika.
• 4 tablespoons ea chives.
• Lero la lemone (ho ikhethela).

Litaelo

1. Eketsa mayonnaise, Sriracha, paprika e tsubang, lehe le chives ho sekotlolo se seholo sa ho kopanya. Eketsa letsoai le pepere ho latsoa.
2. Kenya salmon, phofo ea almonde le phofo ea kokonate ho motsoako. Hlohlelletsa ka hloko ho kopanya metsoako eohle.
3. Arola motsoako oa salmon ka liqubu tse 'nè' me u etse li-patties.
4. Apesa skillet e kholo kapa skillet e sa tsitsang ka oli ea avocado 'me u behe holim'a mocheso o phahameng. Beha li-patties ka oli e chesang 'me u phehele metsotso e 3-4. Flip the burgers 'me u phehele mocheso o mofuthu ka lehlakoreng le leng ho fihlela o le putsoa ka khauta.
5. Khabisa ka onion e tala haeba u lakatsa 'me u sebelise mayo a mangata a chipotle e le sauce. U ka boela ua eketsa lero la lemone ho etsa hore e qetelle ka tart.

Nutrition

• Boholo ba karolo: Li-burgers tse 2 tsa salmon.
• Likhalori: 333.
• Mafura: 26 g.
• Lik'habohaedreite: 3 g (Lik'habohaedreite tse ngata: 2 g).
• Fibre: 1 g.
• Protein: 17 g.

Palabras clave: li-burgers tsa litlhapi tsa salmon.