I-Carb ephantsi yeGluten yasimahla ye-Keto Chili Recipe

Akukho nto yanelisa ngaphezu kwesitya esikhulu setshilisi kubusika obubandayo. Kwaye le recipe ye-chili ye-carb ephantsi iya kuba kukutya okududuzayo okuthandayo kubo nabuphi na ubusuku ofuna ukufudumeza ngesidlo esimnandi nesishushu.

Le ayisiyiyo nayiphi na itshili, yi-keto-friendly low carb chili. Oku kuthetha ukuba incasa ngokufanayo nepepile yetshili yesintu, ngelixa isephantsi kwi-net carbs kwaye ilayishwe ngayo amafutha aphilileyo.

Ngokususa iimbotyi kunye nokongeza izithako ezinomsoco ezifana nomhluzi wenkomo kunye inyama yenkomo etyiswe ngengca, ufumana yonke incasa ngelixa ugcina i-carb count down.

Le keto chili iyanelisa kamnandi kwaye isezantsi, kwaye kukuthatha ixesha elipheleleyo lemizuzu eli-10 ukubila. Ngaphezu koko, kulula ukudibanisa kunye nokugcina, ukunciphisa ixesha lokulungiselela ukutya ngexesha leveki.

Ukuba eli lixesha lakho lokuqala ukwenza itshilisi, uya kuyithanda le recipe iguquguqukayo. Nangona le resiphi ilungisa itshilisi kwi-oveni yaseDatshi ekhitshini lakho, ungasebenzisa ngokulula i-cooker ecothayo okanye iPot ekhawulezileyo, izixhobo ezibini zasekhitshini ezinkulu zobomi obuxakekileyo.

Ukusebenzisa i-Pot esheshayo kubangela ixesha elifutshane lokupheka, ngelixa ukupheka i-chili kwi-cooker epholileyo kuvumela ukuba iincasa zihambe ngokunzulu. Pheka inyama yenkomo kude kube mdaka wegolide, uze uyidlulisele kwi-cooker epholileyo ukuze ube nesidlo esilula kwaye ulibale malunga nabanye.

Uyenza njani itshili ye-carb ephantsi?

Ukuba ujonga iinyani zesondlo, esi sitya setshilisi esingenambotyi, esinekhabhu esezantsi sineegram ezi-5 kuphela i-carbohydrates eseleyo, eyenza isidlo sokuzalisa. Ukufumana i-flavour engaphezulu, kunye nenye idosi yamafutha enempilo, unokongeza i-tablespoon ye-cream emuncu yonke phezulu.

Yintoni oyifunayo ukwenza le resiphi ye-keto chilli ye-gluten-free? Ezinye zezithako eziphambili ziquka:

• Ioyile yeavokhado.
• 1 kilo / 2 pounds yenkomo egayiweyo, ekhethwayo etyiswe ngengca.
• I-clove zegalikhi ze-2 .
• Ezinye izinongo.
• Umhluzi wethambo lenkomo.

Nangona phantse zonke iiresiphi zetshili zinegluten, zisephezulu kwicarbohydrates. Ikomityi yetshilisi yasekhaya kunye neembotyi inokuqulatha ngaphezulu kwe-29 grams ye-carbohydrates iyonke. Nangona ifayibha eyongeziweyo, usenayo i-22 grams ye-net carbs ( ¹ ).

Njengazo zonke iiresiphi ze-keto, usenako ukonwabela ukutya okuthandayo, kunye neenguqu ezimbalwa zezithako. Kule recipe elula ye-carb ephantsi, utsiba iimbotyi kwaye uzitshintshele kwimifuno kunye nenyama yenkomo. Oku kukufumana isitya esityebileyo, esinenyama setshilisi oyifunayo kodwa ngaphandle kweekhabhu ezifakiweyo.

Kutheni iimbotyi zingavumelekanga kwi-ketogenic diet?

Abantu abalandela ukutya kwemifuno badla ngokuthatha iimbotyi njengomthombo weprotheyini. Nangona kunjalo, xa ujongisisa iinyani zesondlo, iiprotheyini, kunye namafutha aphantsi.

Kwi-ketogenic diet, malunga ne-70-75% yeekhalori zakho kufuneka zivela kumafutha, i-20-25% kwiprotheni, kunye ne-5-10% kuphela kwi-carbohydrates. Ukuba ujonga iinyaniso zesondlo kwiimbotyi ezingezantsi, uya kubona ukuba iimbotyi ziphezulu kwikhabhohayidrethi, imodareyitha kwiprotheyini, kunye namafutha aphantsi kakhulu - into echasene ngqo nento oyifunayo kwi-keto diet. Yiyo loo nto iimbotyi, kwaye kule meko iimbotyi, ziphetshwa ngokubanzi kwiiresiphi zekhabhu ephantsi.

Ukuba ulandela i-calorie ye-2,000 ngosuku lokutya, i-5% yeekhalori zakho zemihla ngemihla ilingana ne-25 grams ye-carbohydrates. Kodwa iimbotyi, isithako esiqhelekileyo kwiipilisi ezininzi ze-chili, ziqulethe i-18.5 grams ye-carbohydrates, ishiya i-6.5 grams ye-carbohydrates yonke imini.

Uyenza njani itshilisi ngaphandle kweembotyi kodwa ngaphandle kokuncama incasa

Nantsi into enye ekufuneka uyigcine engqondweni xa usenza ibhetshi yetshili ye-carb ephantsi: Iimbotyi kukugcwalisa, hayi incasa. Isitya se-chili ngaphandle kwe-chili powder, i-cumin, kunye ne-pepper ebomvu isitya nje seembotyi ezifakwe kwi-tomato sauce.

Nangona i-legumes ayifanelekanga kwi-keto yokutya, iziqholo kunye ne-seasonings zilungele kakhulu ukutya okuphantsi kwe-carb, nje kuphela ukuba abanayo ishukela eyongeziweyo okanye izongezo. Ukongeza, zineenzuzo ezimbalwa zesondlo.

Ipepile yeChili inekhompawundi ebizwa ngokuba yicapsaicin, enokuthintela umhlaza, ukulwa neentsholongwane, kunye nokunceda ekusebenzeni kwemetabolism. ² ). Ukuba uke weva ukuba kulungile ukutya ukutya okuneziqholo kwi-low-calorie diet, kungenxa yoko. Kwisifundo esinye, ukongezwa kwepepile ye-cayenne kwandisa i-thermogenesis yokutya, okanye into efanayo, inkcitho yamandla efunekayo ukugaya ukutya okuthile. ³ ) ( ⁴ ).

Kutheni kubalulekile ukusebenzisa inyama yenkomo etyiswe ngengca?

Xa usitya inyama, umthombo uhlala ubalulekile. Kule recipe ethile, usebenzisa inyama yenkomo etyiswe ngengca endaweni yenyama yenkomo ezondliwe ukuze ufumane izondlo ezininzi kangangoko. Nangona abanye abantu bethenga inyama yenkomo etyiswe ngengca ngenxa yezizathu zendalo nendalo, izibonelelo zempilo azinakuphikiswa. , Xa kuthelekiswa nenyama yenkomo etyiswe ngengca, yile:

1. Umthombo omkhulu we-CLA.
2. Ikhuselekile kubathengi.
3. Ihomoni yasimahla.
4. Enye ikhalori esezantsi kunenyama yenkomo ezondliwe eziziinkozo.

Ngolwazi oluthe kratya, bona olu luhlu lupheleleyo lwe uncedo lwezempilo lwenkomo etyiswe ngengca.

# 1: Ngumthombo we-CLA

Inyama yenkomo etyiswe ngengca ngumthombo obalulekileyo we-Conjugated Linoleic Acids (CLA), ephandwe ngokubanzi ngokunxulumana nothintelo kunye nonyango lwe. nomhlazakunye nokutyeba, isifo seswekile, kunye nesifo sentliziyo ( ⁵ ).

I-CLA inokunceda ukulawula amanqanaba eswekile yegazi, enye yeenjongo ze-ketosis. Kolunye uphononongo, i-37% yabantu abafumene i-CLA babonise uvakalelo olungcono lwe-insulin kunabo bangazange bayifumane i-CLA. ⁶ ).

# 2: ikhuselekile kubathengi

Ukukhetha i-veal kwiinkomo ezityiswe ngengca ngaphezu kweenkomo ezitya ukutya okuziinkozo kunokunciphisa umngcipheko wokutya okutyheli kunye nezinye iziphumo ezibi zempilo ezinxulumene neenkomo ezitya ukutya okuziinkozo. Iinkomo ezikhuliswe ngokwesiqhelo zibonakaliswe ukuba zisemngciphekweni owonyukayo wokufumana ibhaktheriya ngokubanzi, kwaye ngakumbi iibhaktiriya ezichasene ne-antibiotics ( ⁷ ).

# 3: Ayinahomoni

Inyama yenkomo etyiswe ngengca ayinayo ihomoni okanye antibiotics. Iinkomo ekutyeni okuziinkozo okuqhelekileyo zisoloko zinikwa amahomoni ukunyusa ubunzima bazo kwaye oko kwandise isixa senyama eziyivelisayo.

Iinkomo ezityiswa ukutya okuziinkozo nazo zinikwa umlinganiselo owothusayo wamayeza okubulala iintsholongwane ukuze zithintele ekufumaneni izifo ezisasazeka ngokukhawuleza kwiindawo ezixineneyo ezihlala kuzo.

# 4: ineekhalori ezisezantsi kunenyama yokondliwa ngeenkozo

Inyama yenkomo etyiswe ngengca idla ngokuba neekhalori ezimbalwa kwinkonzo nganye kunenyama yenkomo etyiswe ngeenkozo. Ngenxa yokuba iinkomo azifumani iihomoni zokukhula, zidla ngokuba nenyama ebhityileyo. Ukwafumana izondlo ezininzi kwezo khalori. Inyama yenkomo etyiswe ngengca iqulethe iivithamini E ezininzi kunye no-A kwaye ineprofayili yamafutha anesondlo ( ⁸ ).

Inyama yenkomo etyiswe ngengca inomlinganiselo ophezulu we-omega-3 fatty acids ukuya kwi-omega-6 kunenyama yenkomo etyiswe ngeenkozo ( ⁹ ). Ngelixa zombini i-omega-6 kunye ne-omega-3 acids zikho okulungileyo kunye ne-keto fatsUkusebenzisa i-omega-6 fatty acids eninzi kunokukhokelela ekudumbeni.

Yenza ngokwezifiso le chili yekhabhothi ephantsi ukuze ilungele ukuthanda kwakho

Le chili yenkomo yekhabhu ephantsi ifanelekile nakwesiphi na isicwangciso sokutya se-keto. Zive ukhululekile ukuyenza kunye nezinye izithako ze-keto ukuze ihambelane nezinto ozithandayo, okanye ulinge kwaye uyipheke kwi-cooker ecothayo.

Unokuzama ukutshintsha inyama yenkomo kwi-turkey yomhlaba, okanye phezulu kwechili kunye ne-bacon chunks. Ungayixuba itoti yeetumato ezigcadiweyo okanye intlama yetomato kunye nesosi yakho ukuze ibe ngqindilili ngakumbi.

Ukuba ukhetha i-chili eshushu, yongeza i-chilies eluhlaza okanye i-red pepper flakes. Ekugqibeleni, cinga ukongeza ezinye imifuno kunye neziqholo, ezifana ne-zucchini, i-oregano, i-taco seasoning, i-bell pepper, okanye irayisi icauliflower. Okanye yongeza i-dash eyongezelelweyo ye-Worcestershire sauce okanye i-pepper emnyama yokongeza i-flavour.

Xa uthengela izithako zetshili ye-carb ephantsi, qiniseka ukuba uthenge kuphela ukutya okusemgangathweni ophezulu ukuze uvune izibonelelo ezipheleleyo zokutya okuthandayo.

I-Low Carb Gluten yasimahla yeKeto Chili

Le recipe ye-keto chili kukutya okuthuthuzelayo. Intliziyo kwaye imnandi, kwaye eyona nto ingcono kakhulu, yi-5 grams ye-net carbs.

• Ixesha lokulungiselela: I-5 minutos.
• Ixesha lokupheka: I-30 minutos.
• Ixesha elipheleleyo: I-35 minutos.
• Ukusebenza: 6.
• Udidi: Ixabiso.
• Ikhitshi: Mexican.

Izithako

• 1/2 isipuni yeoli ye-avocado.
• 2 iintonga ze-celery ezinqunqiweyo.
• 1kg / 2lb yenkomo etyiswe ngengca.
• 1 ithisipuni ye-chipotle pepper yomhlaba.
• 1 isipuni se-chili powder.
• Iitipuni ezi-2 zomgubo wegalikhi.
• 1 isipuni se-cumin.
• 1 itispuni yetyuwa.
• I-1 ithispoon ye-pepper emnyama.
• I-425 g / 15 oz yetoti ye-tomato sauce engafakwanga.
• 450 g / 16 oz of inyama yenkomo umhluzi.

Imiyalelo

1. Kwimbiza enkulu, fudumeza ioli yeeavokhado phezu kobushushu obuphakathi. Yongeza i-celery eqoshiwe kwaye ugxobhoze kude kube lula, malunga nemizuzu engama-3-4. Beka i-celery kwisitya esahlukileyo kwaye ugcine.
2. Kwimbiza efanayo, yongeza inyama kunye neziqholo kunye nomdaka uze uphekwe ngokupheleleyo.
3. Nciphisa ubushushu ukuya kwi-medium-low, yongeza i-tomato sauce kunye ne-beef bone broth kwinyama ephekiweyo kwaye udibanise, ugubungele, imizuzu eyi-10, uvuselela ngamanye amaxesha.
4. Yongeza i-celery kwakhona embizeni kwaye ugxobhoze de udibanise kakuhle.
5. Hombisa, khonza kwaye ujabulele.

Amanqaku

Izihombiso ozikhethelayo: ikrimu emuncuitshizi yecheddar, i-jalapeno esikiwe, i-coriander okanye i-chives.

Ukutya

• Ubungakanani besahlulo: 1 ikomityi.
• Iikhalori: 359.
• Amafutha: I-22,8 g.
• Iicarbohydrate: 6,7 g (5,2 g inetha).
• Iiprotheni: I-34,4 g.

IPalabras iqhosha: low carb keto chili.