I-Carb ephantsi yeCauliflower Macaroni kunye ne-Cheese Recipe

Ngokuqinisekileyo sele uqhelene nezitya zepasta ezine-carb ephantsi: Ukuba akunjalo, ungaqala ngokuzama ithanga spaghetti, okanye zoodles kunye nesosi yakho yepasta oyithandayo kwaye ujike izucchini lasagna. Kodwa iresiphi ephantsi ye-carb mac kunye netshizi?

Njengabaninzi ezinye ipasta I-carb ephantsi, i-low-carb mac kunye netshizi ibandakanya ukufaka endaweni yemifuno ye-macaroni noodles.

Kule resiphi yeCauliflower Macaroni kunye neCheese, uya kudibanisa ikholifulawa egcadiweyo kunye nesosi yetshizi ekhrimu ukongeza i-gluten-free, keto touch kule classic yokutya. Kodwa ngokungafaniyo neyokuqala, esi sidlo siza kunye ne-6 grams ye-carbs enetha ngokuphakelayo.

Imfihlelo ye-cauliflower mac kunye noshizi

Isitshixo sokwenza i-mac emnandi kunye netshizi yi-sauce. Kule recipe, uya kusebenzisa iintlobo ezintathu ezahlukeneyo zeeshizi, kunye ne-cream enzima, ukwenza i-sauce eninzi, enokuthi ifunwe yi-cauliflower.

Ukwenza i-sauce ye-cheese, uya kufuna ii-ounces ezi-125 / 4 g ye-fontina ushizi kunye ne-cheddar cheese eyomeleleyo, kunye ne-60 ounces / 2 g ye-cream cheese. Hlanganisa i-cheeses kunye nekomityi ye-cream enzima, i-paprika, ityuwa, kunye ne-pepper emnyama entsha kwipuphu enkulu phezu kobushushu obuphakathi.

Ngelixa i-sauce iyabila, yinqumle i-cauliflower ibe yi-florets kwaye ubilise de ibe yithenda. Xa i-sauce igudile kwaye i-cauliflower florets iphekiwe, dibanisa ezimbini kwisitya sokubhaka. Beka isitya sokubhaka kwi-oven esele ifudunyezwe yaya kutsho kwi-190º C/375º F.

Ngelixa iiresiphi zakho ozithandayo ukusuka imacaroni ngesonka samasi kunokubandakanya itoppings crunchy ezifana iifrayizi zamafrentshi y Imvuthuluka yesonka, ezi zongezo zimbini azifanelekanga ukubenza babe ne-carb ephantsi.

Ukuba ufuna ukuthungwa okuncinci okongezelelweyo, cinga ukukrazula amaqhekeza ubhekeni o itswele eliluhlaza kwi. Okanye unokufefa itshizi yeParmesan egayiweyo ngaphezulu ukuze ufumane itshizi eyongezelelweyo.

Ngaba ubisi luvumelekile kwi-ketogenic diet?

El ushizi Kukutya okuqhelekileyo kwe-keto kwaye idlala indima enkulu kule recipe.

Ngeentlobo ezine zobisi ezibandakanyiweyo kwezi mac kunye netshizi, mhlawumbi uyazibuza: “Ngaba i-ketogenic yobisi? Impendulo elula nguewe, kodwa kunye nezilumkiso ezimbalwa.

Iinketho zobisi lwe-ketogenic

Ubisi, njengezinye iimveliso zezilwanyana, kufuneka lube lolona mgangatho uphezulu onokufikelela kuwo. Khetha iimveliso zobisi ezityiswa ngengca nanini na kunokwenzeka, unqanda iimveliso zobisi ezinamafutha aphantsi okanye ezingenamafutha.

Iimveliso zobisi ezifana ibhotela, la ikhilimu enzima yokubetha (okanye ukhilimu omtsha), ukhilimu onzima kunye ghee Banamafutha aphezulu kunye ne-zero carbohydrates, ezenza ukuba zilungele ukutya kwe-ketogenic.

Iimveliso zobisi ukuphepha nge keto

Ezinye iintlobo zobisi azifanelekanga kwi-keto diet. UbisiUbisi olupheleleyo, olucoliweyo okanye oluqingqiweyo kunye nobisi olujikeziweyo luqulathe izixa eziphakathi ukuya kweziphezulu zeecarbohydrates, ngenxa yobuninzi bazo. ushukela. (Iglasi yobisi olupheleleyo iqulethe ngaphezu kwe-12 grams yecarbohydrates.)

Xa usebenzisa ubisi kwiiresiphi ze-keto, ezifana nezi ziphantsi ze-cauliflower macaroni, ziphephe iimveliso zobisi eziphezulu kwi-lactose. Faka endaweni yekrimu enzima okanye ephakathi yobisi xa kunokwenzeka, okanye ibhotolo yeghee ukuba unovelwano kakhulu lwelactose.

Iinzuzo zezempilo zeCauliflower

La icauliflower sisithako esiqhelekileyo kwiiresiphi ze-keto ngenxa yobuninzi bayo. Uye waba yi amazambane abhuciwe, Ubunzima pizza y ilayisi, kwaye ngoku iyona nto iphambili kule recipe ye-cheesy cauliflower.

Nazi ezinye izibonelelo zempilo zalo mifuno ye-cruciferous:

# 1 ilayishwe iivithamini

ICauliflower inovithamin C otyebileyo kwaye inika ngaphezulu kwe 70% yexabiso lemihla ngemihla kwikomityi nje enye. Umzimba womntu awukwazi ukuvelisa ivithamin C ngokwawo, ngoko ke kubalulekile ukuba wongeze ukutya ekutyeni kwakho oko kungumthombo obalulekileyo wale vithamin evuselela amajoni omzimba.

Le vithamini enyibilikayo emanzini inoxanduva lweenkqubo ezininzi ezahlukeneyo emzimbeni, kubandakanya ukulungiswa kwezicubu, ukufunxa isinyithi, kunye nokuthoba i-cholesterol ye-LDL.ezimbi"( ¹ ) ( ² ).

Ikholifulawa ikwanazo nevithamin K, enceda ekuthinteleni ukujiya kwegazi, inceda ukugcina ingqondo isebenza kakuhle, ukumila kwamathambo, kunye nemetabolism esempilweni. IVithamin K yaziwa ngokuphucula impilo yamathambo kunye nokugcina ubume bemisipha enempilo ( ³ ).

# 2 Inganceda ukunciphisa umngcipheko womhlaza

Imifuno ye-cruciferous efana ne-cauliflower ibonakaliswe ukuba icothise ukukhula kwamathumba anomhlaza ( ⁴ ). Njani? Imifuno ye-Cruciferous ityebile kwi-glucosinolates, i-compound enesulfure ebonakaliswe ukucotha ukukhula kwethumba ( ⁵ ).

Ngaphezu koko, ukuthathwa okuphezulu kwemifuno ye-cruciferous efana ne-cauliflower kubonakaliswe ukunciphisa umngcipheko wemiphunga kunye nomhlaza we-colorectal, ngakumbi. ⁶ ).

# 3 Inceda ukulwa nokudumba

Ukuvuvukala yenye yezinto ezibangela izifo ezininzi ezingapheliyo. Imifuno ye-Cruciferous efana ne-cauliflower zizityebi kwii-antioxidants. Ezi antioxidants, ngakumbi i-beta-carotene kunye ne-quercetin, zinceda ukunciphisa uxinzelelo lwe-oxidative kunye nokunyusa amajoni omzimba ( ⁷ ).

Yenza le recipe ibe yeyakho

Enye yezona zinto zilungileyo malunga nokupheka: utshintsha izinto ukuze ukutya kwakho kunencasa kanye ngendlela othanda ngayo.

Ungayilandela le recipe njengoko kucetyisiwe, okanye ungazama kwaye wonwabe ngayo. Nazi ezinye iindlela onokuqalisa ngazo ukwenza le resiphi yecauliflower mac kunye nesonka samasi ibe yeyakho:

• Sebenzisa iitshizi ezahlukeneyo: phezulu ngetshizi yeParmesan okanye endaweni yefontina ye mozzarella.
• Yongeza imifuno kunye neziqholo: Fafaza ngepinki yepepile ye-cayenne ukuze uthinte ngokukhethekileyo, okanye wongeze i-dill encinci eyomileyo, i-parsley, okanye i-pepper emnyama.
• Yenza i-crispy ephezulu: fafaza amaqhekeza ehagu ngaphezulu endaweni epanini, okanye wongeze amaqhekeza ambalwa ebhekoni ukuze agqibe umsi, onencasa.
• Yenza ubunzima obuthile: Faka inani elincinci lemostade ye-Dijon kwi-sauce yesonka samasi ukuze ufumane incasa etyebileyo.
• Sebenzisa umgubo wegalikhi: Emva kokutshisa i-cauliflower, ufefe umgubo wegalikhi kwiintyatyambo ezincinci ukongeza incasa kunye nezondlo.
• Sebenzisa eminye imifuno: Akunyanzelekanga ukuba usebenzise ikholifulawa kuphela. Zama ukwenza imac kunye netshizi usebenzisa endaweni yecauliflower, broccoli.

Nokuba eli lixesha lakho lokuqala uzama ukwenza inguqulelo yeketo yesinye sezitya zakho zobuntwana obuzithandayo, yonwaba ekhitshini kwaye wenze ubuchule.

Yonwabela imacaroni kunye netshizi kunye necauliflower

Ngaphandle kwexabiso lesondlo sesi sidlo, ukudibanisa kweentlobo ezintathu zeeshizi kunye nokongezwa kwekhilimu enzima kunika i-texture ecebileyo kunye ne-creamiest.

Oku kukutya okuthuthuzelayo kokugqibela okuya kukuvumela ukuba uhlale ketosis, ukwanelisa umnqweno wakho wepasta kwaye unikeze iintlobo ngeentlobo zezibonelelo zesondlo onokuziva ulungile ngazo.

Ezi cauliflower macaroni zilungile ngexesha lilonke lemizuzu nje engama-40 kwaye azisayi kubangela ukuba iswekile yakho ivuthe njengeeresiphi zesiNtu. Yonwabele njengecala okanye uyiphakamise ngeprotheyini yesidlo esipheleleyo.

I-Carb ephantsi I-Macaroni kunye ne-Cheese kunye ne-Cauliflower

I-Baked Keto Macaroni kunye neCauliflower Casserole ye-Cheese imnandi, kulula ukuyenza, kwaye ayinazo ii-carbs.

• Ixesha elipheleleyo: Imizuzu ye30
• Ukusebenza: 3 ii-tazas
• Udidi: Ezayo
• Ikhitshi: american

Izithako

• 225g / 8oz cream enzima
• I-115 g / 4 oz eyomeleleyo yetshizi ye-cheddar (igcwelwe)
• 115 g / 4 oz fontina (igrated)
• 60g / 2oz cream itshizi
• 1 itispuni yetyuwa
• I-1/2 ithisipuni ipepper emnyama
• 1 1/4 ithisipuni i-paprika
• 1 intloko enkulu yekholifulawa

Imiyalelo

1. Preheat oven ukuya kwi-190ºF / 375ºC kwaye uqabe isitya sokubhaka esisi-20 ”x 20” ngebhotolo okanye isitshizi esingasimi.
2. Sika i-cauliflower ibe ngamaqhekeza amancinci angama-1,5 ukuya kwi-2 cm. Umphunga imizuzu emi-4-5 de ube uthambile. Susa ekushiseni kwaye ukhuphe kakuhle. Yomisa ngephepha lasekhitshini. Yisuse ecaleni.
3. Kwisitya esincinci, hlanganisa i-cream enzima, i-cheeses, i-cream cheese, ityuwa, i-pepper kunye ne-paprika. Fudumeza phezu kobushushu obuphakathi kude kube lula. Gxuma kakuhle.
4. Yongeza i-cauliflower kumxube wetshizi kwaye ugxobhoze.
5. Galela kwisitya sokubhaka uze ubhake imizuzu engama-25-30 kude kube phezulu kubomvu begolide kunye ne-bubbly.

Ukutya

• Ubungakanani besahlulo: Ikomityi ye-1/2
• Iikhalori: 393
• Amafutha: 33 g
• Hydrates ze Ikhabhoni : 10 g
• Ifayibha: 4 g
• Iprotein: 14 g

IPalabras iqhosha: keto cauliflower mac kunye namasi