Hore na o batla sets'oants'o seo u ka eang le sona phathing kapa ho qeta bosiu bo khutsitseng lapeng, Keto Spinach Creamers tsena ke tse tsamaisanang hantle. Empa ha se feela hore li sebetsa e le lehlakore, u ka li fetola casserole e kholoanyane ho sebeletsa ka protheine lijong tsa hau tse latelang.
Ha e na gluten ebile ha e na paleo, Keto Creamy Spinach ke e 'ngoe ea litlolo tse bonolo ka ho fetisisa tsa carb ho etsoa. U se ke ua makala ha u batla ho kenyelletsa lehlakore lena la keto le monate ho phetolo ea hau ea lijo ea beke le beke.
Mokhoa oa ho etsa spinach e bonolo ea keto
Ke eng e etsang hore Keto Creamed Spinach e be sejana se setle sa mahlakoreng ho kenyelletsa lijong life kapa life? Ha e qala, metsoako ea eona e ka sehloohong e na le tšusumetso e kholo ea phepo e nepahetseng, ho sa tsotellehe hore e tletse haholo. Tse ling tsa likarolo tsa bohlokoa tsa recipe ena li kenyelletsa:
Limatlafatsi tse ka spinach
Le hoja ka linako tse ling spinach e hlokomolohuoa ha ho tluoa tabeng ea meroho, ke e 'ngoe ea lijo tse nang le limatlafatsi tse ngata tseo u ka li jang.
Tlhahisoleseling ea phepo e nepahetseng
Komiki e le 'ngoe feela ea spinach e na le ( 1 ):
- 145 mg ea vithamine K.
- 141 mg ea vithamine A.
- 58 mg ea folate.
- 24 mg ea magnesium.
- 30 mg ea calcium.
- 167 mg ea potasiamo.
Limatlafatsi tsena kaofela li kenyelelitsoe, ntle le ho fana ka li-macronutrients, tse kang 1g ea protheine le 1g ea fiber, le lik'hilojule tse supileng feela ka senoelo.
Ho bohlokoa ho ela hloko lintlha tsena kaofela ha u batla diresepe tsa keto kapa lik'habohaedreite tse fokolang. Setlolo sena sa spinach cream se hlahisa kakaretso ea hoo e ka bang Lik'habohaedreite tse 5 le ligrama tse 35 tsa mafura, e leng se etsang hore e be ntho e makatsang mofuta o tlase oa carb ho feta litapole kapa ho pasta ea lijana tsa khale.
Li-amino acid ka spinach
Ho spinach, o boetse o fumana 18 amino acid, ho kenyelletsa:
- Serine.
- Ho ngoanana.
- Aspartic acid.
- Asiti ea Glutamic.
- Wisteria
- Proline
- Cystine
- Phenylalanine
- Tyrosine
- Valine.
- Arginine
- Histidine.
- Tryptophan
- Threonine
- Isoleucine.
- Leucine.
- Lysine
- Methionine
Ka mafura ana 'ohle a phetseng hantle le tatso e monate, ha ho mohla u tla ikutloa eka u itima lijo tseo u li ratang haholo. Leka Recipe ena ea Keto Spinach Cream bakeng sa etsa bonnete ba hore u lula ketosis 'me u fihlele lipheo tsa hau tse kholo tsa letsatsi.
Melemo ea bophelo bo botle ba spinach
Ho na le melemo e mengata ea bophelo bo botle ha ho tluoa tabeng ea spinach. Ke meroho e matla e nchafatsang 'mele oa hau ka limatlafatsi tseo o li hlokang, haholo lijong tsa ketogenic.
Spinach e na le li-antioxidants tse ka loantšang botsofali, mofets'e le lefu la tsoekere ( 2 ) ( 3 ). Sena ke hobane li-radicals tsa mahala ke lihlahisoa tsa tlhaho tsa metabolism. Empa li-antioxidants, joalo ka tse fumanoang ho spinach, li loantša khatello ea oxidative le tšenyo eo e ka e bakang ( 4 ).
Spinach e boetse e na le MGDG le SQDG, tse amanang le ho fokotsa kholo ea mofets'e. Ha e le hantle, ho ja spinach ho amahanngoa le kotsi e fokotsehileng ea ho tšoaroa ke prostate le kankere ea matsoele. 5 ) ( 6 ).
Molemo o mong o makatsang oa spinach ke hore o ka thusa ho fokotsa kotsi ea lefu la pelo ( 7 ). Li ka ntlafatsa bophelo bo botle ba pelo ka ho theola khatello ea mali ( 8 ).
Ka melemo ena ea bophelo bo botle, spinach e lokela ho ba ka har'a hau moralo oa ho ja ketogenic.
Keto creamed spinach le low carb chips
Tsela e 'ngoe ea ho natefeloa ke risepe ena ea spinach ke ho qoelisa. Ho e-na le li-fries, leka e 'ngoe ea tsona li-substitutes tsa carb chip tse tlase:
- Cheese "Fries".
- Radish chips.
- likomkomere chips.
U ka sebelisa spinach e ncha?
Recipe ena e sebelisa spinach e leqhoa hobane e fokotsa litšila tsa lijo. Sepinache se hatselitsoeng se ka lula ka har'a sehatsetsi ho fihlela likhoeli tse 3. Empa spinach e ncha e qala ho pona ka sehatsetsing ka mor'a matsatsi a seng makae.
Haeba u tseba hore u tla ba le nako ea ho lokisa sejana sena, u ka sebelisa spinach e ncha ho e-na le hoo.
Sephutheloana sa 285-ounce / 10g sa spinach se leqhoa se lekana le hoo e ka bang 450lb / 1g ea makhasi a macha a spinach. Spinach e ngata haholo. Ho ka 'na ha hlokahala hore u kenye spinach e ncha ka paneng hanyenyane ka nako ho fihlela e phehiloe ebile e sosobane.
Mehopolo ea recipe ea spinach e monate
Hammoho le boleng ba eona ba phepo e nepahetseng, litaba tse monate mabapi le risepe ena ea Keto Creamy Spinach ke hore na e sebetsa ka bongata hakae. Mona ke mehopolo e 'meli ea ho etsa hore e fapane.
Kenya ho cauliflower e hloekileng
Haeba u batla ho eketsa fiber le li-veggies ho sejana sena, eketsa cauliflower e khotliloeng e nyenyane. Ka tsela ena u etsa hore risepe ena e be e teteaneng 'me u tla ikutloa u khotše ka mor'a ho ja hanyenyane.
Mokhoa oa ho eketsa cauliflower ho tranelate ea spinach:
- Pheha likopi tse 2 tsa cauliflower florets ho fihlela hamonate.
- Hlakola metsi.
- Kenya li-florets ka har'a sesebelisoa sa lijo.
- Pula ho fihlela o khaotsoe ka ho feletseng.
- Kenya puree ho tranelate ea spinach.
Kenya mozzarella
Recipe ena e sebelisa tranelate e boima, chisi ea tranelate le botoro e feptjoang joang. Cheese, botoro le tranelate ke mehloli e metle ea calcium le vithamine D ( 9 ).
Ntho e 'ngoe e tla etsa hore e be creamier ke ho sebelisa mozzarella. Eketsa ka senoelo sa grated mozzarella chisi le lisebelisoa tse ling tsohle 'me u e tlohele e qhibilihe. U ke ke ua kholoa hore na recipe e ntlafatsa hakae tatso le monko.
Linoko tse ntle ka ho fetisisa tseo u ka li sebelisang ho keto creamed spinach
Kakaretso ena e hloka konofolo e halikiloeng, letsoai le pepere e ntšo e le linoko tse ka sehloohong. Empa o ka eketsa li-seasonings tsena bakeng sa tatso e eketsehileng.
- Phofo ea konofolo.
- Nutmeg.
- Li-flakes tse khubelu tsa pepere.
- Phofo ea onion.
Mokhoa oa ho etsa Spinach ea Keto Creamy ka Slow Cooker
U ka boela ua etsa recipe ena ka moapehi ea liehang ka spinach e ncha le e leqhoa. Ka bobeli li sebetsa hantle.
Kaha sipinake le chisi li pheha ka potlako haholo, ena hase risepe eo u ka e tlohelang ho pheha letsatsi lohle. U hloka lihora tse 'maloa feela. Haeba u na le seapehi se liehang se nang le timer, u ka se beha hore se bule lihora tse 'maloa pele u ja.
Mokhoa oa ho etsa spinach ea keto ka har'a cooker e liehang.
- Kenya lisebelisoa tsohle ho seapehi se liehang.
- Hlohlelletsa ho kopanya.
- Pheha ka mocheso o tlase bakeng sa lihora tse 3-5 kapa ka mocheso o phahameng bakeng sa lihora tse 1-3.
Mokhoa oa ho etsa spinach casserole ka keto cream
Kgetho e 'ngoe ke ho baka sejana sena sa spinach ka ontong. Ena ke khetho e ntle haeba u hloka ho futhumala pele ho lijo tsa mantsiboea. Liaterese lia tšoana. U tlameha ho latela mehato eohle ea ho pheha metsoako ka kichineng.
Phapang e le 'ngoe feela ke hore ka mor'a ho pheha sipinake ka tranelate ka kichineng, u lokela ho e beha ka casserole e tlotsitsoeng. Ka mor'a moo, chesa spinach ka ontong ka likhato tse 300 ka metsotso e ka bang 20. Sheba e le hore cheese e se ke ea chesa.
Setlolo se monate sa Keto Spinach Cream
Cream ena ea Spinach e nang le Cheese ea Cream, Butter e feptjoang ka joang, Garlic le Spinach ke khetho e ntle e nang le carb e tlase ho fapana le litapole kapa pasta entrees kapa lijana tse ka thoko.
- Nako ea ho itokisa: Metsotsoana ea 10.
- Nako ea ho pheha: Metsotsoana ea 10.
- Kakaretso ea nako: Metsotsoana ea 20.
- Tshebetso: 4 servings.
- Sehlopha: Ba qalang
- Kamore ea kichineng: Setaliana.
Lijo
- 4 tablespoons botoro, e arotsoe.
- 1 teaspoon e omisitsoeng konofolo.
- Liphutheloana tse 2 tsa 285 g / 10 oz spinach e leqhoa, e qhibilihisitsoe mme e tšolotsoe.
- 115 g / 4 oz tranelate chisi, khaola ka li-cubes 1-inch.
- 1/2 senoelo sa chisi ea Parmesan e grated
- 1/2 senoelo sa tranelate e boima ea ho shapa.
- 1/2 teaspoon letsoai.
- 1/4 teaspoon ea pepere.
Litaelo
- Ka har'a skillet e bohareng holim'a mocheso o mofuthu, chesa likhaba tse 3 tsa botoro le konofolo e halikiloeng ho fihlela monko o monate, hoo e ka bang metsotso e 2. Kenya spinach 'me u phehele metsotso e ka bang 5.
- Ka sekotlolo se senyenyane ka mocheso o mofuthu, qhibilihisa botoro e setseng, tranelate chisi, chisi ea Parmesan, tranelate e boima ea ho shapa, letsoai le pepere.
- Tšela tranelate sauce holim'a spinach le kopanya.
- Sebeletsa hang-hang.
Nutrition
- Likhalori: 367.
- Mafura: 35,6 g.
- Lik'habohaedreite: 9,8 g (Lik'habohaedreite tse ngata: 5,6 g).
- Protein: 10,4 g.
Palabras clave: Keto spinach cream.