Ena e bonolo risepe ho tloha shrimp e nang le metsoako e fokolang e paka ka lebaka la melemo ea mafura a phetseng hantle. Le hoja li-shrimp li tsejoa hore li na le protheine e ngata, li aguacate ekeletsoa le tshebediso ya oli ea kokonate Ka ho fafatsa, ba fana ka mafura a phetseng hantle a hlokahalang bakeng sa lijo tsa ketogenic.
Melemo ea avocado
Hobane lijo tsa ketogenic li hatisa ho ja mafura a mangata ha ho bolele hore mafura ohle a molemo. Mafura monounsaturated Li nkoa e le mafura a phetseng hantle kaha li fana ka melemo e mengata ho kenyelletsa khatello e tlase ea mali, kotsi e tlase ea lefu la pelo, le ho fokotsa insulin ho hanyetsa. Ka lehlakoreng le leng, mafura a polyunsaturated le a trans a tsejoa e le "mafura a mabe" kaha a na le ho ruruha, a senya mala, 'me a eketsa kotsi ea lefu la pelo le kankere.
Avocado ke karolo ea lethathamo la rona la mafura a monounsaturated. Ntle le ho ba mohloli oa mafura a phetseng hantle, avocado ke tholoana e feto-fetohang e nang le melemo e mengata. E meng ea melemo e kenyelletsa:
- Mohloli o ruileng oa oleic acid.
- E matlafatsa bophelo bo botle ba pelo.
- E ntlafatsa tšilo ea lijo.
- Hlakola 'mele oa hau.
- Mohloli o motle oa livithamini, liminerale le limatlafatsi.
Hase feela ba jang lijo tse khethehileng ba fumanang melemo ea ho kenyelletsa avocado lijong, bohle ba ka rua molemo! Bakeng sa bo-'mè le masea, li-avocado ke mohloli o motle oa folate (folic acid), e khothalletsang kholo ea lisele tse phetseng hantle. Tekanyo e lekaneng ea folic acid pele le nakong ea bokhachane e ka thusa ho thibela bokooa bo itseng ba pelehi.
Ba mafolofolo ba ka rua molemo ho potasiamo eo avocado e fanang ka eona, kaha electrolyte ena e thusa ho haha mesifa le ho senya lik'habohaedreite. Ho phaella moo, li-avocado li fana mafura a sa foleng molemo. Haeba u batla tholoana e se nang index e phahameng ea glycemic mme ha e na eona tsoekere, Li-avocado li joalo! Ho sa tsotellehe hore na, li-avocado li monate ho eketsa lijana tse ngata.
Recipe ea liqubu shrimp keto
Leha e le lijo tse nang le protheine e ngata, risepe ena e bonolo e pakiloeng ea li-shrimp e nang le metsoako e fokolang e na le melemo ea mafura a phetseng hantle.
- Nako ea ho itokisa: Metsotsoana ea 5.
- Nako ea ho pheha: Metsotsoana ea 10.
- Kakaretso ea nako: Metsotsoana ea 15.
- Tshebetso: 4.
- Sehlopha: Lijo tsa leoatleng
- Kamore ea kichineng: Moamerika.
Lijo
- 9 - 12 mehatla ea li-shrimp.
- Sefafatsi sa oli ea kokonate.
- Li-avocado tse 3 tse butsoitseng empa li tiile.
- Lemone tse 2.
- 4 makhasi a maholo a basil.
- 1 teaspoon ea letsoai la pinki.
- Cookie seha.
Litaelo
- Beha rack e pholileng holim'a lakane ea ho baka. Fafatsa ka oli ea kokonate.
- Beha li-shrimp ka lehlakoreng le leng holim'a grill. Fafatsa ka letsoai le lenyenyane ho tloha holimo. Sena se tla etsa bonnete ba hore li letsoai ka ho lekana. Tšela shrimp ea hau ka oli ea kokonate.
- Beha rack ea onto sebakeng se phahameng ka ho fetisisa. Chesa onto ea hau ho 260º C / 500º F ka tšebetso ea Broil haeba u e-na le eona.
- Beha li-shrimp tlas'a grill. Beha sebali sa nako bakeng sa metsotso e 5.
- Nakong ena, bula li-avocado, u li khaole 'me u li kopanye ka sekotlolo se nang le lero la lemone le letsoai le setseng.
- Nka li-shrimp ho tsoa ka ontong.
- U sebelisa sekhechana sa likuku holim'a poleiti, tšela motsoako oa avocado ka har'a selikalikoe 'me u hatelle fatše ka bonolo, ka hloko u thellela ka har'a botoro ea cookie ho senola avocado e khotliloeng. Pheta poleiti ka 'ngoe.
- Beha li-shrimp tse 3-4 sebakeng se seng le se seng sa avocado, mohatla holimo. Ka mor'a moo, phuthoa makhasi a basil joalokaha eka u ntse u phutha koranta.
- Khaola basil ka hloko, u e phuthe hantle, u thehe cheesecloth ea basil. Fafatsa li-shrimp.
- Sebeletsa, khahla 'me u natefeloe!
Nutrition
- Likhalori: 289
- Mafura: 21,8 g,
- Lik'habohaedreite: 14,2 g,
- Protein: 12,3 g,
Palabras clave: recipe ea keto shrimp mounds