I-Creamy Keto "Grits" Recipe kunye neKeto Cheese

Ngamanye amaxesha ufuna nje ukutya okulungileyo okwakudala. Le keto grits inokuba ne-1 net carbs, kodwa iyonelisa kwaye iyathuthuzela njengesidlo sakudala.

Enyanisweni, ekuphela kwento engekhoyo kule recipe ye-grits yi-grits. Kwaye ngerayisi yecauliflower egalelwe itshizi yecheddar, ikhilimu enzima, kunye nebhotolo, awuzukuwazi nokuba mahluko.

Yongeza i-shrimp enesiqholo okanye inkukhu eyojiweyo kule grits ekhrimu ukuze ufumane intwana yeprotheyini. Ngaba ungathanda iigrits ngesidlo sakusasa? Phosa iqanda eliqhotsiweyo kwaye uya kuba nesidlo sakusasa esimnandi esigcweleyo.

Iphelele njengesitya esikhulu okanye njengesitya esisecaleni. Kwaye imnandi njengoko iguquguquka, le Cheesy Grits ngokuqinisekileyo iya kuba yintandokazi phakathi kwabahlobo bakho be-keto kunye / okanye kwi-carb ephantsi yokutya.

Ilunge kakhulu kangangokuba ungade ujike abahlobo bakho “be-carbivore” babe yi-keto. Ngaba unokuyithelekelela loo nto?

Ezi keto grits zezi:

• Imnandi.
• Kumnandi
• Enencasa
• Iyathuthuzela.

Izithako eziphambili kule recipe zezi:

• Icauliflower.
• Iintliziyo zeHemp.
• Umgubo we igalikhi.
• Butter.
• Ikhilimu etyebileyo.
• I-Cheddar ushizi.

Ukhetho lwezithako ezongezelelweyo:

• Ipelepele emnyama.
• Itswele eliluhlaza.
• Ipele-Pele yecayenne.

Iinzuzo ze-3 zezempilo ze-ketogenic grits

# 1: ilungile entliziyweni yakho

Kanye njengoko igama libonisa, iintliziyo ze-hemp zilungile kwinkqubo yakho yentliziyo.

Intliziyo encinci kodwa inamandla yehemp iqulethe i-25% yeprotheyini kwaye ingumthombo otyebileyo wamafutha e-polyunsaturated anentliziyo enempilo efana ne-omega-3 fatty acid ALA kunye ne-omega-6 fatty acid GLA ( ¹ ).

Eyona nto iphambili kwintliziyo yakho kukumpompa ioksijini esuka egazini ukuya kuzo zonke izihlunu zomzimba wakho.

Izicubu zifuna ioksijini ukuze zihlale ziphila kwaye, ngaphandle kokuhamba rhoqo, zinokonakala okanye zingasebenzi, inkqubo ebizwa ngokuba yi-ischemia. Kwaye imbewu ye-hemp inokunceda ngeoksijini kunye nokuhamba kwegazi, ngokutsho kwesifundo sezilwanyana ( ² ).

Imbewu yeHemp nayo yafunyaniswa ukuba yehlisa ukwakheka kwamahlwili egazi kunye noxinzelelo lwegazi kwizifundo ezenziwe ngemivundla kunye neempuku. Abaphandi bakholelwa ukuba i-amino acid arginine kunye ne-omega 6 fatty acid GLA zijongene nale miphumo emihle ( ³ ), ( ⁴ ).

Igalikhi, enye inkanyezi yempilo yentliziyo, isetyenziswe njengokutya okuphilisayo ukusukela kwiJiphutha yamandulo kunye neGrisi ( ⁵ ).

Phakathi kweenzuzo zayo ezininzi, igalikhi ibonakaliswe ukunciphisa uxinzelelo lwegazi kunye nokuchasana noxinzelelo lwe-oxidative. Ukukhusela intliziyo yakho kuxinzelelo lwe-oxidative kubalulekile ukukhusela isifo sentliziyo ( ⁶ ).

# 2: ichasene nokudumba

Ukudumba yindlela eyenzelwe ukukhusela umzimba wakho kukwenzakala, usulelo kunye nezifo.

Ngelishwa kubantu abaninzi, ukungondleki kakuhle, uxinzelelo, kunye nongcoliseko kubangela ukuvuvukala kwenkqubo, enokuba yingcambu yezifo ezininzi zanamhlanje.

Iindaba ezilungileyo kukuba ukutshintsha ukutya kwakho kunokunceda. Kwaye le keto grits ilayishwe nge-anti-inflammatory compounds ukusuka kwi-cauliflower, hemp, kunye negalikhi.

I-Cauliflower iqulethe i-compound ebizwa ngokuba yi-indole-3-carbinol (I3C). I-I3C ifumaneka kwimifuno emininzi ye-cruciferous efana ne-broccoli, iklabishi, i-Brussels sprouts, kwaye ngokuqinisekileyo, i-cauliflower.

I-I3C idlala indima ebalulekileyo kwisistim somzimba wakho ngokucinezela iikhemikhali ezivuthayo ezinokubangela umonakalo emzimbeni wakho ( ⁷ ).

Igalikhi ikwaqulathe ezinye iikhompawundi ezichasene nokudumba. Enye yezi zixhobo, ebizwa ngokuba yi-s-allyl cysteine ​​​​(SAC), yikhemikhali echasene nokudumba elinganisa uxinzelelo lwe-oxidative kwiiseli zakho. ⁸ ).

I-Alpha-linolenic acid (ALA), eyaziwa njenge-precursor kwi-omega-3 fatty acids i-DHA kunye ne-EPA, nayo ineenzuzo ezichasayo.

Nangona eyona ndlela ichanekileyo ingekaziwa, abaphandi bafumanise ukuba i-ALA isebenza ngamajoni akho omzimba kunye nofuzo lwakho ukulawula ukudumba emzimbeni wakho.

Ungafumana i-ALA kwiintlobo ngeentlobo zokutya kwezityalo, kodwa imbewu ye-hemp yenye yeyona mithombo ilungileyo ( ⁹ ) ( ¹⁰ ).

# 3: khusela ingqondo yakho

Ukusuka kwi-nootropics ukuya kwizifo ze-neurodeergenerative, mhlawumbi uvile kakhulu mva nje ngokubaluleka kwempilo yengqondo.

Nokuba uzama ukwandisa ukusebenza okanye ukuthintela ukwehla kwengqondo, le keto grits lukhetho olukhulu kwimpilo yengqondo.

Ikhompawundi ye-SAC (s-allyl cysteine) efunyenwe kwigalikhi inokudlala indima ebalulekileyo ekuthinteleni izifo ze-neurodeergenerative kunye nokunciphisa ukuncipha kwengqondo ( ¹¹ ).

Ikholifulawa ngumthombo otyebileyo wevithamin C, ekwadlala indima ebalulekileyo ekukhuseleni ingqondo yakho kuxinzelelo lweoxidative ngokugcina iineurotransmitters zakho ( ¹² ).

I-Keto Grits nge-Cheese

Isitya seketo esifanelekileyo sasemazantsi sifikile. Le grits ye-carb ephantsi iqinisekile ukuba iyanelisa kwaye ivuyise zonke iindwendwe zesidlo sakusihlwa nakweyiphi na iminyaka.

Yongeza i-shrimp eneziqholo okanye iqanda eliqhotsiweyo ukwenza isidlo esikhulu. Okanye uyenze ihombise ngobuninzi bepepper emnyama kunye netyuwa yolwandle. Ayizukukudanisa.

I-Keto Grits nge-Cheese

Iigrits ezitshizi kokona kutya kuthuthuzelayo. Kwaye irayisi yecauliflower egalelwe i-heavy cream kunye ne-cheddar cheese ithetha ukuba unokuyonwabela ezi zinkozo ziphantsi ze-carb kwi-ketogenic diet.

• Ixesha elipheleleyo: I-15 minutos.
• Ukusebenza: 2 iikomityi.

Izithako

• Iikomityi ezi-2 zerayisi ye-cauliflower.
• 1/4 ithisipuni i-garlic powder.
• 1/2 itispuni yetyuwa.
• 1/4 ithisipuni pepper.
• 1/4 indebe yeentliziyo ze-hemp.
• 2 amacephe ebhotela.
• 60g / 2oz itshizi yecheddar egayiweyo.
• 1/4 indebe enzima cream.
• I-1 ikomityi yobisi olungenaswekile olukhethileyo (ubisi lwekhokhonathi okanye ubisi lwe-almond).

Imiyalelo

1. Yinyibilikise ibhotolo kwi-skillet yentsimbi etyhidiweyo phezu kobushushu obuphakathi.
2. Yongeza irayisi ye-cauliflower, iintliziyo ze-hemp kwaye ugxobhoze imizuzu emi-2.
3. Yongeza ukhilimu onzima, ubisi, umgubo wegalikhi, ityuwa, kunye nepepile. Gxuma kakuhle kwaye upheke ubushushu obuphantsi de umxube ujiye kwaye i-cauliflower ithambile. Yongeza ubisi okanye amanzi amaninzi njengoko kufuneka ukuthintela ukutshisa umxube.
4. Susa ekushiseni kwaye wongeze i-cheddar cheese. Lungisa isinongo ukuba kuyimfuneko.

Ukutya

• Ubungakanani besahlulo: ½ indebe.
• Iikhalori: 212.
• Amafutha: I-19 g.
• Iicarbohydrate: 3 g (1 g inetha).
• Ifayibha: I-2 g.
• Iprotein: I-7 g.

IPalabras iqhosha: Keto Cheese Grits Recipe.