Amanyathelo amabini eGarlic Parmesan Zucchini Pasta Recipe

Ngaba uyasikhumbula isitya sakho sepasta osithandayo?

Ungaxhalabi. Konke okufuneka ukwenze kukutshintsha i-spaghetti yakho yesiqhelo kwezinye ii-noodle ze-zucchini ezintsha, kwaye unokuguqula nayiphi na iklasi yase-Italiya kwisidlo se-keto.

I-carb ephantsi kunye ne-gluten i-noodles ezingenayo i-noodle kunzima ukuzifumana. Kungenxa yoko le nto umntu wayila i-spiralizer. Esi sixhobo sasekhitshini esiluncedo sinokujika izucchini yakho endala ekruqulayo ibe yi-noodles entle ngemizuzu nje.

Ukuba awunayo i-spiralizer, i-julienne peeler isebenza kakuhle kakhulu. Isitshixo kukusika i-zucchini ngokucokisekileyo ngokwaneleyo ukuze ube nokuhambelana kwe-noodle okanye i-spaghetti.

IParmesan Garlic Zucchini Pasta yenza isitya esisecaleni esimnandi ukuba sikhaphe inyama yengca okanye isalmon ephekwe ngokugqibeleleyo. Kodwa unokusijika esi sidlo sibe sisidlo esiphambili ngokongeza inkukhu okanye inyama yenkomo.

Le Recipe yePasta yeParmesan yeGarlic Zucchini yile:

• Isityebi kwigalikhi.
• Ukukhanya
• ethuthuzelayo.
• Ukwanelisa

Izithako eziphambili kule Parmesan Garlic Zucchini Noodles zezi:

• Uzucchini.
• Ajo.
• Utamatisi.
• Ioli yomnquma.

Izithako ezongezelelweyo ozikhethayo.

• Iiflakes zepepper ebomvu.
• Ijusi yelamuni.

IiNzuzo zeMpilo ezi-3 zeParmesan Garlic Zucchini Pasta

# 1: Ixhasa impilo yentliziyo

Nangona kufuneka utye iitumato ngokumodareyitha ngelixa ulandela a Ukutya ketogenic ngenxa yobuninzi bayo iicarbohydrate, ezi zinezondlo ezibalulekileyo. Kwaye zinkulu kwimpilo yentliziyo.

Enye ikhompawundi, ngakumbi, i-lycopene, ifundwe ngokubanzi ngezibonelelo zayo kwimpilo yentliziyo. Phakathi kweenzuzo eziziswa yi-lycopene entliziyweni yakho kukulawula i-cholesterol, ukunciphisa umngcipheko wesifo senhliziyo kunye nesifo sohlangothi, kunye nokunciphisa ngokubanzi uxinzelelo lwe-oxidative ( ¹ ) ( ² ) ( ³ ).

Igalikhi iphucula impilo yethu ngeendlela ezininzi, kodwa enye yeyona nto ibalulekileyo yimpembelelo yayo kwimpilo yentliziyo yethu. Uluhlu olubanzi lwezifundo zesayensi lubonise ukuba ikonofile inokunceda ukunciphisa uxinzelelo lwegazi, ukulawula amanqanaba e-cholesterol, kwaye inokunciphisa uxinzelelo lwe-oxidative. Ezi mpawu zempilo zibalulekile kwimpilo yentliziyo yakho kunye nokuthintela isifo sentliziyo kunye nesifo sohlangothi ( ⁴ ) ( ⁵ ) ( ⁶ ).

# 2: Ityebile kwi-antioxidants

Ii-Antioxidants zifana namajoni amancinci agijima emzimbeni wakho elwa noxinzelelo lwe-oxidative. Ngelixa uxinzelelo lwe-oxidative lunokubonakala lusoyika, eneneni yinkqubo yendalo eyenziwa ngumzimba wakho. Nangona kunjalo, ezinye iimeko ezinjengokutshaya, ungcoliseko, okanye ukungatyi kakuhle kunokukhawulezisa uxinzelelo lwe-oxidative. Into ephambili kukuba ne-antioxidants eyaneleyo ukuyilinganisa.

Inkxaso enkulu yegalikhi kwimpilo yakho ivakala kuwo wonke umzimba, kwaye umthombo wayo otyebileyo we-antioxidants sesona sizathu seziphumo zayo ezibanzi. Ukongeza ekunciphiseni uxinzelelo lwe-oxidative kwimimandla efana nentliziyo kunye nenkqubo ye-cardiovascular system, uphando luye lwabonisa ukuba i-antioxidants efunyenwe kwigalikhi inokunceda ukukhusela izifo zengqondo ezifana ne-Alzheimer's kunye ne-dementia. ⁷ ).

Uphando oluvavanya ukwakheka kwesondlo se-basil lubonakalise ukuba iphezulu kwi-antioxidants. Ngokwakheka kwayo okuxineneyo kwezondlo, esi sisityalo siswiti, sinencasa entsha sinokunceda ukunciphisa i-oxidation kuwo wonke umzimba wakho, ukomeleza ukhuselo lwakho lomzimba, kunye nokuphucula impilo yakho iyonke ( ⁸ ) ( ⁹ ).

# 3: khusela amehlo akho

Ukufumana iindidi zemifuno ekutyeni kwakho kubalulekile kumzimba wakho wonke. Uphando lwezondlo luyaqhubeka lufumanisa ukuba ukutya kungawunceda njani umzimba wakho kunye nokuthintela izifo.

Ngelixa ezinye izondlo zibonakala zisebenza kuwo wonke umzimba ukuphucula impilo, ezinye zidla ngokuba nobudlelwane kwiindawo ezithile.

Zombini i-zucchini kunye neetumato ziyimithombo emangalisayo ye-lutein kunye ne-zeaxanthin, i-carotenoids ezimbini ezibalulekileyo kwimpilo yamehlo. ¹⁰ ).

Ezi phytonutrients zisebenza emehlweni ukuze zikhusele ukukhanya okuluhlaza okwesibhakabhaka kunye noxinzelelo lwe-oxidative. Ezinye izifundo zide zicebise ukuba zinokunceda ukuthintela ukuwohloka kwe-macular, okunokukhokelela ekulahlekelweni kombono ( ¹¹ ).

I-pasta ye-Zucchini kunye negalikhi kunye neparmesan

Inyathelo lokuqala kukujija i-zucchini noodles okanye uzixobe zibe yimicu nge julienne peeler. Nje ukuba i-noodle yakho entsha ye-zucchini yenziwe, ungaqala ukupheka.

Qokelela zonke izithako zakho. Thatha i-skillet enkulu kwi-pantry yakho, ugalele ioli yeoli, kwaye wongeze igalikhi kunye ne-pepper flakes ebomvu.

Vula isitovu kubushushu obuphantsi kwaye ngononophelo, usebenzisa i-spatula yeplanga, tyhala igalikhi malunga ne-pan de i-oyile iqale ukuyijikeleza.

Vula ubushushu ukuya phezulu kwaye ungeze i-noodle ye-zucchini kwi-skillet. Hlanganisa malunga nemizuzu emi-4 okanye kude kube yi-al dente.

Cima ubushushu, susa i-pan kwaye ungeze iitumato, i-basil, ijusi yelamuni kunye noshizi weParmesan. Xuba yonke into ukuze unxibe i-noodle ngokulinganayo kwaye usebenze ngenkukhu eyosiweyo, i-steak, okanye intlanzi eya kuhamba kakuhle ngesi sidlo.

Zive ukhululekile ukongeza itshizi engakumbi kunye nedash yepepile entsha.

Le yiresiphi ye-noodle oya kubuyela kwixesha kunye nexesha kwakhona njengesitya esikhulu. Ngekonofile, ibhotolo enyityilisiweyo, kunye nentaphane yetshizi, yonke intsapho iya kubuya ukuze ifumane enye. Ngokuqinisekileyo.

I-pasta ye-Zucchini kunye negalikhi kunye neparmesan

Indlela yokupheka isitya sepasta esilula se-zucchini kunye ne-zucchini noodles, ioli yeoli kunye ne-Parmesan cheese. I-Gluten-free kunye ne-low-carb, esi sidlo saseNtaliyane sifanelekile kwintsapho yonke.

• Ukusebenza: 4 iikomityi.

Izithako

• 4 i-zucchini ephakathi (i-spiralized ibe yi-noodle).
• 2 iicephe zeoli ye-olive eyongezelelweyo.
• Iigloves ezi-4 zegalikhi
• 1/2 indebe egayiweyo yeetumato.
• I-1/2 indebe ye-Parmesan ushizi.
• 1 indebe ye-basil entsha yamagqabi.
• Iitipuni ezi-2 zejisi lemon.

Imiyalelo

1. Yongeza ioli yeoli, i-garlic, kunye ne-red pepper flakes kwi-skillet enkulu. Yibeke kubushushu obuphakathi. Xa ioli iqala ukujikeleza igalikhi, yongeza i-noodle ye-zucchini. Hlanganisa i-noodle kwaye upheke imizuzu emi-3-4. Cima umlilo.
2. Yongeza iitumato, basil, ijusi yelamuni, kunye noshizi Parmesan. Hlanganisa yonke into ukuze ugqume i-noodle.
3. Khonza ngenkukhu eyosiweyo, i-steak okanye intlanzi oyikhethayo.
4. Gcoba ngetshizi eyongezelelweyo yeParmesan ukuba uyafuna.

Ukutya

• Ubungakanani besahlulo: 1 ikomityi.
• Iikhalori: I-83 kcal.
• Amafutha: I-7 g.
• Iicarbohydrate: I-5 g.
• Ifayibha: I-2 g.
• Iprotein: I-1 g.

IPalabras iqhosha: Parmesan Garlic Zucchini Pasta Recipe.