Ngaba ukwisidlo se-ketogenic kodwa unexhala lokunikezela usuku lwakho oluthandayo lweveki, iTaco ngoLwesibili? Ngale recipe ye-carb ephantsi yenkukhu tacos (ekunika amandla omgubo we-almond!), Unokonwabela ukutya okuthandayo kumazwe ngamazwe ngaphandle kokukhathazeka gcina i-ketosis.
Ngokwesiko, iitortilla zenziwe ngombona osemhlabeni okanye umgubo wengqolowa, zombini ezinokuthi zibe nefuthe elibi kumanqanaba akho eglucose, ngenxa yokuthambekela kwabo ukwenza i-insulin spikes ngokukhawuleza. Nangona kunjalo, kukho ezinye indawo yekhabhu ephantsi enokusetyenziswa endaweni yoko. Ke yintoni eyenza umgubo wealmond ube yeyona ndlela ilungileyo yokusetyenziswa kwiitortilla zasekhaya?
Njengoko unokucinga, umgubo we-almond ubonelela ngezinto ezininzi ezibalulekileyo zempilo ezibonelelwa ngama-almond. Ezinye zezi zibonelelo ziquka ukuphucula impilo yentliziyo, ukuphucula iswekile yegazi, ukuthintela umhlaza ekwenzeni, ukunceda ukugcina amalungu aphilileyo, kunye nokuphucula amandla onke.
Umgubo we-almond uphucula njani impilo yentliziyo yakho? Uphando olupapashwe e-UK lubonise ukuba ukutya ii-almonds kwandisa kakhulu amanqanaba e-antioxidants afunyenwe ebantwini. Izifundo zokufunda ziye zanda kakhulu ukuhamba kwegazi kunye nokunciphisa uxinzelelo lwegazi ( 1 ). Olunye uphononongo olupapashwe yi Journal of Nutrition Ibonise ukuba iialmonds zehlisa amanqanaba e-insulin efunyenwe egazini, kunye noxinzelelo lwegazi lwabantu ( 2 ).
Ngaba ukhathazekile ngokuqala ukutya kwe-ketogenic kwaye uncame ukutya okuthandayo? Akukho mfuneko yoxinzelelo. Ezi Almond Flour Chicken Tacos yongezwa ngokugqibeleleyo kuso nasiphi na isidlo somthendeleko ngaphandle kwee-carbs okanye amaxhala angeyomfuneko. Kwixesha elizayo xa usiya kwivenkile yakho yegrosari, thenga ezinye zezi zithako ziphambili okanye ujonge iitortilla zomgubo wealmond ezipakishweyo kwicandelo le-organic kwezi tacos zenkukhu ezikwi-carb ephantsi.
Izinongo, i-carb ephantsi yenkukhu tacos
Ezi tacos zenkukhu zinencasa zisezantsi zezona zingcono kwisitya osithandayo saseMexico njengoko zipakisha yonke incasa ngaphandle kweekhabhu okanye iikhalori ezingeyomfuneko.
- Ixesha lokulungiselela: Imizuzu ye15
- Ixesha lokupheka: Imizuzu ye35
- Ixesha elipheleleyo: Imizuzu ye50
- Ukusebenza: 4
Izithako
- 1/3 indebe yamanzi (i-tortillas)
- 3/4 indebe emhlophe yeqanda (i-tortillas)
- 1/4 indebe yekhokhonathi yomgubo (i-tortillas)
- 1/4 indebe ye-almond yomgubo (i-tortillas)
- 1/2 ithisipuni yetyuwa (tortillas)
- Iipuni ezimbini ze-avocado ioli (i-tortilla)
- 500 g / 1 iponti yebele yenkukhu engenasikhumba (ukuzaliswa kwetortila)
- I-avocado eyi-1 (efakwe kwi-tortilla)
- 2 iikomityi ze-lettuce (ukuzaliswa kwe-tortilla)
- 1 ikalika (ukuzaliswa tortilla)
Imiyalelo
- Preheat i-oven ukuya kwi-205º C / 400º F.
- Gubungela iphepha lokubhaka ngephepha lesikhumba kwaye ubeke inkukhu kwiphepha lokubhaka.
- Bhaka inkukhu kwi-oven imizuzu engama-35 okanye ide ivuthwe ngokupheleleyo.
- Ngoxa inkukhu ibhaka, lungiselela i-tortillas.
- Hlanganisa zonke izithako ze-tortilla kwisitya, xuba zonke izithako uze uziyeke ziphumle ukuya kwimizuzu elishumi ukwenzela ukuba zonke izithako zifakwe.
- Ukutshisa i-skillet phezu kobushushu obuphakathi.
- Gcoba kancinci i-skillet nge-oyile yeeavokhado kwaye ubeke malunga ne-¼ yekomityi yentlama kwi-skillet, wenze i-tortilla malunga ne-20 cm / 8 intshi ububanzi. Yijike phezu xa ubona ukuba umphezulu awuncangathi / awukhazimli.
- Phinda inyathelo lesixhenxe kwiitortilla ezintathu ezilandelayo.
- Lungiselela iitortila kumphezulu ngamnye kwiphepha lesikhumba ukuze zipholile.
- Ngoxa bepholile, lungiselela ukuzaliswa kwee-tortillas. Sika i-avocado, i-lettuce kunye ne-lime ibe yisiqingatha.
- Thatha inkukhu kwi-oven kwaye uyinqumle ngeefolokhwe ezimbini.
- Hlanganisa inkukhu, i-avocado, kunye ne-lettuce kwisitya kwaye phezulu nge-lime.
- Emva kokuba ii-tortilla zipholile, zizalise ngazo zonke izithako.
Ukutya
- Ubungakanani besahlulo: 1
- Iikhalori: 348
- Amafutha: 22 g
- Iicarbohydrates: Iikhabhohayidrethi inetha: 5g
- Ifayibha: 6,5 g
- Iprotein: 30 g
IPalabras iqhosha: i-tacos yenkukhu enesiqholo ephantsi