Keto avocado stuffed mahe recipe

Li na le eng mahe li-filling tse etsang hore li be monate haholo?

Recipe ena ea mahe a pentiloeng e ea boemong bo bong ka ho eketsa e 'ngoe ea lintho tsa bohlokoa tsa keto: li-avocado. Haeba u ne u nahana hore mayonnaise e etsa hore mahe a hao a be tranelate, u ke ke ua kholoa hore na molomo oa mahe ana a senyehileng a tla ba monate hakae ka mor'a ho eketsa avocado.

Ka nako ea ho itokisetsa metsotso e 10 feela, li-appetizers tse tlaase-carb, tse se nang gluten ke tlatsetso e phethahetseng ha u batla ho khahlisa empa u sa batle ho chesa ontong. Ke mang ea nang le nako ea seo?

Metsoako ea mantlha ea mahe ana a Ketogenic Stuffed ke:

• Mahe.
• Moeletsi.
• Eiee.

Lithako tse ling tseo u ka li khethang:

• Chilli phofo.
• Pepere ea Cayenne.
• Soso e chesang.

Melemo e 3 ea bophelo bo botle ea mahe a avocado

# 1: ntlafatsa bophelo bo botle ba pelo

Oxidation ea LDL cholesterol ke e 'ngoe ea mehato ea mantlha ea tsoelo-pele ea lefu la pelo. Ho boloka ho ruruha ho le tlase le khatello ea oxidative tlase ke likarolo tse peli tsa bohlokoa tsa papali ea bophelo bo botle ba pelo.

Mahe a na le lutein le zeaxanthin, li-phytonutrients tse peli tse ntle bakeng sa bophelo bo botle ba pelo le ho thibela lefu la pelo. Lutein, motsoako oa antioxidant, ka ho khetheha o thusa ho laola HDL (high-density lipoproteins) le LDL (low-density lipoprotein) mme e ka thusa ho sireletsa pelo ea hau ka ho sireletsa LDL ho oxidation ( ¹ ).

Li-phospholipids tse maheng le tsona li ka ba le litlamorao tse sireletsang pelong. Liteko tsa preclinical li bonts'itse hore phospholipids ea mahe e ka thusa ho kokobetsa ho ruruha le ho laola k'holeseterole, e leng eona e ka u sireletsang ho tsoa ho lefu la pelo. ² ).

#2: ntlafatsa bophelo bo botle ba mala

Phepo e 'ngoe e tsotehang eo mahe a nang le eona ka bongata ke glycine. Glycine ke amino acid eo, ho ea ka liphuputso, e amanang ka ho toba le ho fokotsa ho ruruha ha mala le kotsi ea mafu a kang colitis. ³ ).

Lithutong tsa liphoofolo, tlatsetso ea glycine e ile ea fokotsa lik'hemik'hale tse ruruhisang 'me ea fokotsa letšollo, seso le liphetoho tsa ho ruruha maleng. Liphello tsena li etsa hore bafuputsi ba fihlele qeto ea hore glycine e ka ba limatlafatsi tse molemo bakeng sa ba nang le IBD (lefu le halefisang la mala) ( ⁴ ).

# 3: tšehetsa tahlehelo ea boima ba 'mele

Mahe a jere protheine; ha e le hantle, ho na le hoo e ka bang ligrama tse 6 tsa protheine leheng ka leng. Motsoako ona o phahameng oa protheine o thusa ho khotsofatsa takatso ea ’mele oa hao ka tsela eo lijo tse ling li ke keng tsa e etsa. Lipatlisiso li bontša hore lijo tse nang le protheine e ngata li ka thusa ho fokotsa boima ba 'mele le ho loantša botenya ka ho sebelisa li-hormone tsa satiety le ho u thusa ho eketsa tšebeliso ea matla a hau ( ⁵ ).

Ho feta moo, lutein e fumanoang ka har'a mahe e amahanngoa le boikoetliso bo ntlafetseng ba 'mele, e leng karolo ea bohlokoa ea ho theola boima ba' mele. ⁶ ).

Lero la Lima e ka boela ea kenya letsoho lipakaneng tsa hau tsa ho theola boima ba 'mele. Ka tatso ea eona ea citrus, e ka ba sebaka se setle sa ho kenyelletsa lijong tsa hau ho fapana le tsoekere ho lebisa ho boima ba mmele. Ho phaella moo, lipatlisiso li senoletse hore limes li ka ba le matla a tlhaho a ho susumetsa tahlehelo ea boima ba 'mele. ⁷ ).

Mahe a Avocado a Kentsoeng

Bokella lisebelisoa tsohle tsa hau, lokisa mahe 'me u lokisetse ho etsa sandwich e monate le e tlatsang.

Hang ha u se u lumelletse mahe a hao a phehiloeng ka thata hore a pholile, tšoara sekotlolo se mahareng, lepolanka la ho itšeha le thipa. Sebelisa thipa ho khaola mahe ka halofo ka bolelele. Tlosa li-yolks ho tloha lehe 'me u li boloke ka sekotlolo.

Kenya avocado, onion e khubelu, lero la lime, coriander, letsoai le pepere e ntšo ho sekotlolo se nang le li-yolk tsa mahe. Nka fereko 'me u phunye ntho e' ngoe le e 'ngoe ho fihlela e kopane hantle.

Joale, nka mahe a makhooa a sehiloeng, u a behe ka sekotlolo ebe u tlatsa lehe le leng le le leng le lesoeu ka motsoako oa lehe le avocado, u phethe e 'ngoe le e' ngoe ka paprika e nyane le coriander e ncha e ncha.

Mahe a Avocado a Kentsoeng

Mahe ana a senyehileng a Avocado a potlakile ho etsa le ho ba le melemo e mengata ea bophelo bo botle ho beha phetoho e ncha sejana sa khale sa Amerika seo lelapa lohle le tla se thabela.

• Kakaretso ea nako: Metsotsoana ea 10.
• Tshebetso: Likotoana tse 12.

Lijo

• 6 mahe a maholo, a phehiloeng ka thata.
• 1 avocado e kholo e butsoitseng.
• 1 tablespoon ea lero la lime kapa lero la lemone.
• 1 tablespoon ea onion e khubelu e khabeloa hantle.
• 2 tablespoons khabeloa chopped coriander.
• 1/4 teaspoon letsoai la leoatle kapa letsoai la kosher.
• 1/4 teaspoon ea pepere e ntšo.
• 1/4 teaspoon e tsuba paprika kapa paprika e tloaelehileng.

Litaelo

1. Khaola mahe ka bolelele, tlosa li-yolks 'me u boloke mahe.
2. Kenya li-yolks tsa mahe, avocado, onion e khubelu, lero la lemone, cilantro, letsoai le pepere ho sekotlolo se senyenyane. Hlatsoa 'me u kopanye hantle ho kopanya.
3. Beha lihalofo tse tšoeu tsa mahe ka sekotlolo se seholo. Tlatsa lihalofo tsa mahe ka motsoako oa avocado le lehe la yolk. Haeba u na le mokotla oa liphaephe, sena se ka etsa hore ts'ebetso e be bonolo haholoanyane. Khabisa ka pinch ea paprika le coriander e eketsehileng haeba u lakatsa.

Nutrition

• Boholo ba karolo: 1 sengoathoana (½ lehe).
• Likhalori: 56.
• Mafura: 4 g.
• Lik'habohaedreite: 1 g.
• Fibre: 1 g.
• Protein: 3 g.

Palabras clave: mahe a avocado a kentsoeng.