Recipe ea Casserole ea lijo tsa hoseng ea Low Carb

Haeba u batla lijo tsa hoseng tse monate le tse bonolo ka ho tšoanang, Casserole ena ea Lehe ke ea hau.

Ha e na gluten, ha e na lebese, ha e na tsoekere, 'me ehlile ketogenic.

Seo u se hlokang feela ke casserole, skillet e kholo, lisebelisoa tsa hau le voila.

Karolo e ntle ka ho fetisisa ea risepe ena ke hore casserole ena e ka futhumatsa hantle haholo, kahoo u tla ja lijo tsa hoseng bakeng sa letsatsi le hlahlamang.

Recipe ena ea casserole ea hoseng ke:

• E monate
• E kgotsofatsang.
• E monate

Metsoako ea mantlha ke:

• Li-sausage tsa nama ea kolobe.
• Mahe.
• Spinach.

Lithako tse ling tsa boikhethelo.

• Cheese ea Cheddar.
• Boroso ea Italy.
• Lieie tse tala.

Melemo e 3 ea Bophelo bo Botle ea Casserole ena ea Boroso ea Lijo tsa hoseng

# 1: E na le li-antioxidants tse ngata

'Mele oa hau o lula o leka-lekanya potoloho ea oxidation le li-antioxidants. Oxidation ke ts'ebetso ea tlhaho e thusang ho nchafatsa lisele.

Leha ho le joalo, khatello e matla ea ’mele kapa ea maikutlo e ka etsa hore tsamaiso ena e tsoe taolong. Ha sena se etsahala, 'mele oa hau o hloka ho leka-lekanya oxidation le li-antioxidants tse ngata.

Litholoana tse ncha le meroho ke mehloli e babatsehang ea li-antioxidants. Sepinachi, haholo-holo, ke mohloli o motle oa metsoako e mengata ea antioxidant e kenyelletsang quercetin, lutein, zeaxanthin, le vithamine C.

Phuputsong e 'ngoe, bafuputsi ba fane ka spinach ho sehlopha se senyenyane sa baithaopi ka matsatsi a 16' me ba lekola boemo ba eona ba antioxidant. Bafuputsi ba fumane hore ho sebelisoa ha spinach ka mokhoa o itekanetseng ho entse hore ho be le tšireletso e kholo ho senya DNA ea oxidative. ¹ ).

# 2: E tšehetsa metabolism e phetseng hantle

Ho ja liprotheine tse lekaneng lijong tsa ketogenic ha ho bohlokoa feela bakeng sa karolelano ea macronutrient, empa hape le bakeng sa bophelo bo botle ba hau. metabolism.

Ka mahe le nama ea kolobe e kenyellelitsoeng casserole ea boroso ea lijo tsa hoseng, risepe ena e fana ka mohloli o motle oa protheine ea boleng bo holimo ho qala letsatsi la hau.

Mabapi le macronutrients, ha ho tluoa tabeng ea ho laola boima ba 'mele, protheine ke motsoalle oa hau oa hlooho ea khomo. Ha e thuse feela ho eketsa satiety, empa hape e eketsa ntho e bitsoang diet-induced thermogenesis.

Diet-induced thermogenesis ke mokhoa o monate oa ho bolela hore 'mele oa hau o chesa lik'hilojule tse ngata ha u ja lijo tse itseng. Ka ho ntlafatsa sekhahla sa metabolism ea hau, protheine e eketsa metabolism ea hau hanyane ha o e sebelisa.

Hangata sena se fella ka ho fokotsa boima ba 'mele, ho khora ho hoholo, le matla a leka-lekaneng haholoanyane ( ² ).

#3: E matlafatsa tšebetso ea 'mele ea ho itšireletsa mafung

Nama ea kolobe ke mohloli o motle oa zinki ea liminerale ( ³ ). Joalo ka liminerale tsa bohlokoa, zinki e ts'ehetsa lits'ebetso tse fapaneng 'meleng oa hau, ho kenyeletsoa metabolism, li-enzyme, kholo le nts'etsopele, le boits'ireletso ba mmele.

Ha ho tluoa sesoleng sa hau sa 'mele, ho ba le limatlafatsi tse nepahetseng ho ts'ehetsa mesebetsi eohle ea eona e mengata ho bohlokoa. Haeba u haelloa ke zinki, u ka 'na ua se ke ua khona ho hlahisa lisele tsa' mele tsa 'mele hantle, tse ka bang le phello e kholo tsamaisong ea hau ka kakaretso ( ⁴ ).

Ha e le hantle, bana ba haelloang ke phepo e nepahetseng le ba haelloang ke zinki ba kotsing e khōloanyane ea ho tšoaroa ke mafu a amanang le phefumoloho le letšollo a behang bophelo kotsing. ⁵ ).

Casserole ea boroso bakeng sa lijo tsa hoseng

Recipe ena e fapane haholo. Ha u rate linoko tse itseng kapa meroho? U ka eketsa ea hau 'me ua etsa phetoho.

U ka ba ua leka ho e kopanya kaofela le chisi e matla ea cheddar, pepere e khubelu, kapa linoko tse fapaneng tseo u li khethileng.

Casserole ea boroso bakeng sa lijo tsa hoseng

U batla lijo tsa hoseng tse bonolo? Casserole ena ea Boroso ea Kolobe ea Boroso ke risepe e phethahetseng bakeng sa lijo tsa hoseng tsa keto.

• Nako ea ho pheha: Metsotsoana ea 25.
• Kakaretso ea nako: Metsotsoana ea 40.
• Tshebetso: 8 servings.

Lijo

• 500g / 1lb e entsoeng ka boroso ea nama ea kolobe.
• 12 mahe a maholo.
• Likopi tse 2 tsa li-mushroom.
• 1 onion e nyenyane (e tšesaane e tšesaane).
• Khaba e 1 ea oli ea mohloaare.
• Likopi tse 4 tsa spinach.
• 1 1/2 teaspoon letsoai.
• 1/2 teaspoon ea pepere e ntšo.
• 1 teaspoon ea sage e omisitsoeng.
•  Pinch ea li-flakes tse khubelu tsa pepere.
• Pinch ea li-clove tse omisitsoeng.
• Pinch ea marjoram e omisitsoeng.

Litaelo

1. Preheat ontong ho ea ho 175ºF / 350ºC 'me u apese sejana sa ho baka sa 22 "x 33" / 9 x 13 cm ka setlolo se sa thupeng kapa botoro. Beha ka thoko.
2. Chesa skillet e kholo holim'a mocheso o mofuthu 'me u kenye oli ea mohloaare. Eketsa eiee e halikiloeng le li-mushroom, sauté ka metsotso e 5-6 ho fihlela e le bonolo. Eketsa boroso, phofo ea onion, 3/4 teaspoon letsoai, 1/4 teaspoon pepere, le li-seasoning tse setseng (sage, marjoram, cloves, pepere e khubelu ea pepere). Kopanya hantle 'me u phehe ho fihlela nama e le sootho. Eketsa sipinake e khaotsoeng kapa arugula, tamati 'me u phehele metsotso e meng ea 3-4. Tšela motsoako ka sejana se lokiselitsoeng sa ho baka.
3. Kenya mahe ka sekotlolo se seholo kapa blender. Kenya teaspoon e setseng ea letsoai le 1/4 teaspoon ea pepere.
4. Kopanya motsoako oa lehe hantle ho fihlela foam. Tšela holim'a motsoako oa meroho le nama. Bake ka metsotso e 25-30 ho fihlela mahlakoreng a le masoeu 'me bohareng bo behiloe.

Nutrition

• Boholo ba karolo: 1 sebeletsa
• Likhalori: 192.
• Mafura: 13 g.
• Lik'habohaedreite: 2 g (letlooa le le leng).
• Fibre: 1 g.
• Protein: 14 g.

Palabras clave: recipe ea lijo tsa hoseng tsa casserole.