Easy Creamy Keto Chicken Soup Recipe

Le recipe yesuphu yenkukhu ye-keto ayifudumala kwaye iyathuthuzela kuphela, yi-100% ye-carb ephantsi kwaye ayiyi kukhupha kwi-ketosis. Okona kulungileyo kuko konke, ilungile ngaphantsi kwesiqingatha seyure kwaye inexesha elincinci lokulungiselela.

Yongeza le recipe yesuphu yenkukhu kuluhlu lwakho lweendlela zokupheka ezikhawulezayo nezilula zeketo okanye kabini ibhetshi yakho kwaye ukhenkceze into ongayityiyo ngesidlo esanelisayo ngezo ntsuku xa uxakeke kakhulu.

Uninzi lwekhrimu ekheniweyo yeesobho zenkukhu iqulethe izihluzi, i-thickeners, kunye neetoni ze-carbs ezifihliweyo. Ungasathethi ke ngegluten kunye nezinye izongezo ongazifuniyo emzimbeni wakho.

Le suphu yenkukhu ye keto nayo inetoni yeenzuzo zempilo. Le suphu yenkukhu ye keto yile:

• Kumnandi
• Ininzi.
• Ishushu.
• Iyathuthuzela
• Ngaphandle kwegluten.
• Imveliso yobisi yasimahla (uyazikhethela).
• Iswekilefree.
• keto.

Izinto eziphambili kule suphu yenkukhu ekhrimu ziquka:

• Umhluzi wethambo lenkukhu.
• Amabele enkukhu.
• Ibhotolo etyiswe ngengca.
• Iminqathe.
• I-Celery.
• I-anyanisi.
• Ikhilimu etyebileyo okanye i-coconut cream epheleleyo.

IiNzuzo zeMpilo ezi-3 ze-Creamy Keto Chicken Soup

Ngaphaya kwento yokuba le yisuphu emnandi, ilungile ngokwenene kuwe. I-scoop nganye ekhrimu ityebile kwizondlo kwaye inenani leenzuzo zempilo onokuzonwabela.

# 1. Ikhuthaza ulusu olukhanyayo

Umhluzi wethambo uqulethe i-amino acids ebalulekileyo enceda ukwakha nokugcina izicubu zakho ezidibeneyo kunye nokukhuthaza ulutsha, olumanzi, kunye nolusu olunempilo ( ¹ ) ( ² ).

Iminqathe ikwagcwele izondlo ezixhasa ulusu, njenge beta-carotene, esebenza njenge antioxidants emzimbeni wakho. I-Phytonutrients efana ne-beta-carotene inokukhusela kumonakalo owenziwe yi-oxidative kwimitha ye-UV, ungcoliseko, okanye ukutya okungalunganga. ³ ) ( ⁴ ).

# 2. Ichasene nokudumba

Ukutya kwe-ketogenic kuyaziwa ngemiphumo yayo yokuchasana nokudumba, ngokukodwa xa kuziwa ekudumbeni kwengqondo ( ⁵ ).

Oku kungenxa yokuba ukutya okunekhabhohayidrethi ephezulu kubangela ukudumba ngenxa yeswekile ephezulu yegazi kunye namanqanaba ahambelana ne-insulin. Ukutya okunempilo kwe-ketogenic kukutya okunamafutha amaninzi, okuphantsi kwe-carbohydrates, nangona kubandakanya ukutya okuninzi okutsha, okunomsoco.

I-Celery, i-anyanisi, kunye ne-karoti zibonelela nge-phytonutrients ezibalulekileyo ezinokuzola ukuvuvukala, kodwa umhluzi wethambo kunye ne-coconut cream nazo zibonelela ngeenzuzo.

Umhluzi wamathambo utyebile kwi-amino acids glycine, glutamine, kunye neproline, enokunceda ukunciphisa ukuvuvukala kunye nokuphilisa ulwelwe olubuthathaka lwamathumbu ( ⁶ ) ( ⁷ ).

I-coconut cream ityebile kwiivithamini C kunye ne-E, ezo ziyi-antioxidants ezinamandla ezinokunceda ukulwa nokuvutha. Kwaye i-MCT (i-medium chain triglyceride) i-acids esuka kwi-coconut idibaniswa nokulahlekelwa kwamafutha kunye nokunciphisa umngcipheko wesifo senhliziyo, esidibaniswe namazinga aphezulu okuvuvukala ( ⁸] [ ⁹ ).

Ibhotela eyondliwa ngengca iqulethe i-asidi ye-butyric, enokunciphisa ukuvuvukala ngokunciphisa i-molekyuli yeprotheyini evuthayo. I-asidi ye-butyric yomlomo ibonakaliswe ukuphucula iimpawu zesifo sikaCrohn kunye ne-colitis. ¹⁰ ).

# 3. Inceda ukugcina amathumbu asempilweni

I-Celery ilayishwe izondlo ezinamandla ezixhasa impilo yokugaya, kubandakanya i-antioxidants, i-fiber, kunye namanzi. Izicatshulwa zeCelery zifundelwa iipropathi zazo ezinokubakho zonyango, ukusuka ekunciphiseni iswekile yegazi kunye namanqanaba e-serum lipid ukubonelela ngeenzuzo ezichasayo kunye ne-antibacterial ( ¹¹ ) ( ¹² ).

I-MCTs equlethwe kwioli yekakhukhunathi ineempembelelo ze-antifungal kunye ne-antimicrobial, ezinokukunceda ukunciphisa ukugqithiswa kweebhaktheriya ezingenanzuzo ezifana Candida albicans y Clostridium difficile ( ¹³ ) ( ¹⁴ ).

Izondlo ezikwithambo lomhluzi nazo zaziwa ngokuphilisa amathumbu. I-Gelatin, eninzi kumhluzi wamathambo owenziwe ngokufanelekileyo, inokuxhasa kwaye ikhusele amathumbu akho ngokulinganisa iibhaktheriya zamathumbu kunye nokomeleza ulwelo lwamathumbu akho ( ¹⁵ ).

Yidla umhluzi wamathambo omninzi, imifuno, kunye namafutha anempilo amathumbu aqinileyo kunye neenzuzo ezichasayo eziza kukugcina wena kunye nomzimba wakho womelele.

Le sophu ye-carb ephantsi yongezwa ngokugqibeleleyo kwisicwangciso sakho sokutya se-ketogenic. Yisebenzise njengesitya esikhulu okanye njengecala kwisidlo semifuno.

Eminye imifuno yokongeza

Iisuphu ezinje zilula ngendlela emangalisayo. Yeyiphi imifuno oyithandayo? Yongeza (ukuba nje kunjalo imifuno ye-ketogenic) kwaye kwandisa incasa.

Gcina ukhumbule ukuba imifuno eninzi uyongeza, i-carbs eninzi iya kubakho. Isenobuhlobo keto, ungakhathazeki. Kufuneka nje uthathele ingqalelo ukubala carbohydrate.

Nazi izithako ezisekelwe kwizityalo onokuthi uqale ngazo:

• Icauliflower: Yinqumle ibe ngamaqhekeza amancinci ukuze ixube ngcono.
• Iponyoponyo: Yongeza icephe nje elinye ukwenza le suphu yenkukhu ye-keto ibe yi-creamier.
• Uzucchini: Le mifuno ipheka ngokukhawuleza, ngoko yongeza okokugqibela.
• Ipelepele: Yinqumle iipepile ukuze zipheke ngokukhawuleza.

Ezinye iindlela zokwenza isuphu yenkukhu ye keto

Le recipe ibonisa indlela yokwenza isuphu yenkukhu ekhitshini. Kodwa kunokwenziwa nangezinye iindlela.

• Kwi-cooker epholileyo: Dibanisa zonke izithako kwi-cooker ecothayo. Yibeke emlilweni omncinci kwaye upheke iiyure ezingama-6-8 okanye ubushushu obuphezulu kwiiyure ezingama-4-6.
• Ehovini: Beka zonke izithako embizeni kwaye ugqume. Bhaka kwi-175ºF / 350ºC malunga neyure, okanye de imifuno ithambile.
• Kwimbiza ekhawulezileyo: Indlela oyisebenzisa ngayo imbiza ekhawulezileyo iya kuxhomekeka ekubeni inkukhu yakho ivuthwe kwangethuba okanye hayi. Ukuba usebenzisa inkukhu ephekwe kwangaphambili, yongeza nje zonke izithako embizeni. Khusela isiciko kwaye upheke ngesandla malunga nemizuzu emi-5. Ukuba imifuno ayikabikho ngokwaneleyo, pheka enye imizuzu emi-5.

Iindlela ezimfutshane ukonga ixesha

Inxalenye yale recipe ethatha ixesha elide kukunqunqa zonke izithako. Nje ukuba yonke into ibekwe embizeni, kuthatha kuphela imizuzu engama-20 ukupheka.

Ukugcina ixesha lokulungiselela, yinqumle yonke imifuno ngaphambili. Unako ukugcina imifuno kwiibhotile ezivaliweyo kwifriji ukuya kwiveki.

Enye indlela emfutshane kukupheka kunye nokukrazula inkukhu ngaphambi kwexesha. Yizisa amabele enkukhu kwi-thumba, uze uwaqhekeze ngefoloko. Gcina inkukhu ekhutshiweyo kwifriji de ube ulungele ukwenza isuphu.

Inkukhu yenkukhu okanye amathanga enkukhu

Ungasebenzisa isifuba senkukhu okanye amathanga enkukhu kule recipe. Bobabini baya kunambitha okumangalisayo, kodwa qwalasela ukuthungwa. Amabele enkukhu agqabhuka lula kwaye anamafutha amancinci. Zingcono kakhulu kwiisuphu ngenxa yesi sizathu.

Isuphu yenkukhu ye-keto elula kunye nekhrimu

Le Recipe yeSuphu yeNkukhu eCreamy yeCarb yeKeto iya kwanelisa yonke iminqweno yakho yesidlo esimnandi kwimozulu ebandayo yasebusika. Ngaphezu koko, kuthatha ngaphantsi kwemizuzu engama-30 ukulungiselela.

• Ixesha elipheleleyo: I-25 minutos.
• Ukusebenza: 6 iikomityi.

Izithako

• Iikomityi ezi-4 zomhluzi wenkukhu okanye umhluzi wethambo.
• Inkukhu e-4 ye-organic rotisserie okanye amabele enkukhu (angenamathambo, aphekwe kwaye anqunyulwe).
• 1/2 ithisipuni yepepper emnyama.
• 1 itispuni yetyuwa.
• 1/4 ithisipuni xanthan gum.
• Iipuniponi ezi-3 ezityiswe ngengca.
• 2 izaqathe (zinqunqwe).
• 1 indebe ye-celery (inqunyulwe).
• 1 i-anyanisi eqoshiwe).
• Iikomityi ezi-2 ze-cream cream okanye i-coconut cream.

Imiyalelo

1. Nyibilikisa ibhotolo kwipani enkulu phezu kobushushu obuphakathi.
2. Yongeza iminqathe, i-celery, itswele, ityuwa, kunye nepepper. Gcoba imizuzu emi-5-6 de imifuno ithenda kancinci.
3. Yongeza inkukhu egayiweyo, uze uthele umhluzi wenkukhu okanye isitokisi kunye nekhilimu.
4. Pheka imizuzu eyi-12-15 phezu kobushushu obuphantsi.
5. Fafaza kwi-xanthan gum ngelixa uvuselela ngokuqhubekayo. Gcoba isobho ngemizuzu emi-5-6 eyongezelelweyo.
6. Yongeza ngakumbi i-xanthan gum ukwenzela ukuguquguquka okukhulu ukuba uyafunwa. Khonza kwaye ujabulele.

Ukutya

• Ubungakanani besahlulo: 1 ikomityi.
• Iikhalori: 433.
• Amafutha: I-35 g.
• Iicarbohydrate: I-8 g.
• Ifayibha: I-2 g.
• Iprotein: I-20 g.

IPalabras iqhosha: isuphu yenkukhu ekhrimu keto.