Keto breakfast casserole recipe kunye nebhekoni, iqanda kunye noshizi

Le keto breakfast casserole elula kunye nebhekoni, iqanda, kunye netshizi sele iza kutshintsha indlela yakho Ukulungiselela isidlo sasemini. Awufuni nje izithako ezincinci, ziqulethe kuphela ii-carbs ezi-2 ngokuphakelayo, kwaye zigcina ngokugqibeleleyo kwifriji yakho.

Ixesha elipheleleyo lokupheka lingaphantsi kweyure kwaye unokwenza enye into ngelixa ubhaka. Okungcono ngakumbi, ixesha elipheleleyo libandakanya ixesha lokupheka kwebhakoni, ngoko akukho xesha elongezelelweyo elifunekayo.

Ngeentsuku ezixakekileyo zeveki, unokupheka le recipe ye-keto ngexesha elincinci kakhulu lokulungiselela. Bala kwangaphambili ubungakanani be-casserole ephekiweyo ukuba ibe yisayizi yesahlulo oza kusidla kwaye oko kuya kwenza kube lula ukubamba inxalenye ngaphambi kokuphuma emnyango ukuqalisa usuku. Ukuba nokhetho olukhawulezayo noluluncedo rhoqo kusasa luhamba indlela ende xa uqala kwi-keto diet.

Zive ukhululekile ukwenza le keto breakfast casserole ngokongeza ezinye zakho imifuno ephantsi ye-carb ethandwayo njenge-bell pepper okanye i-broccoli ukongeza kwi-chives eluhlaza. Unokuzama kwakhona ukongeza i-avocado okanye i-zucchini, eyona ndlela ilungileyo yokufumana i-fiber yokutya kunye nezondlo ezongezelelweyo. Ungesabi ukuxuba izinto kwaye uzame ezinye iitshizi, okanye ufake indawo ye-ham okanye i-sausage ye-bacon yokutya kwasekuseni.

Ukongeza ekubeni kulula ukwenza, le keto breakfast casserole is gluten-free, soy-free, and sugar-free. Kodwa usenokuba uyazibuza ukuba itshizi ngumbono olungileyo. Funda ukuze ufumanise ukuba kutheni le recipe isebenza, kwaye ulungele ukunandipha isiqalo esinempilo kwimini yakho ngendlela ye-ketogenic.

Ngaba ungatya isonka samasi kwi-keto diet?

Lo ngumbuzo oqhelekileyo kwaye impendulo kukuba "ixhomekeke." Kukho ukudideka okuninzi malunga neemveliso zobisi. Ngelixa i-lactose ephantsi, iimveliso zobisi ezinamafutha aphezulu ziyamkeleka kwi-keto yokutya, iimveliso zobisi ezincinci azikho.

Ngoba? Kuba ngokubanzi ziqulathe iicarbohydrates ezininzi kuneenguqulelo ezinamafutha aphezulu.

Kwiminyaka emininzi, amanqatha ahluthayo athathwa njengeyingozi kwimpilo yentliziyo, yiyo loo nto eminye imibutho yezempilo yaqala ukucebisa ukutya okunamafutha amancinci ( ¹ ). Nangona kunjalo, uphando lwakutsha nje luye lwayichaza le ngcamango kwaye alubonisi ikhonkco elibalulekileyo phakathi kwamafutha amaninzi kunye nesifo senhliziyo. Kuyavela ukuba ukubandakanya amafutha anempilo ekudleni kwakho kuneenzuzo ezininzi zempilo ( ² ).

Xa uthengela izithako zale recipe ye-keto, qiniseka ukuba uthenge ikrimu emuncu ngamafutha agcweleyo kunye nekrimu enzima yokubetha. Ayisiyiyo nje itshizi ekufuneka uyibeke iliso kumxholo wamafutha.

Khumbula ukuba amanqatha ngamafutha ngoko ke ukuba ufuna ukuxhamla kuwo onke amanqatha akwitshizi, kubalulekile ukukhetha amanqatha akumgangatho ophezulu ( ³ ). Kungcono ukuphepha i-yogurts ephantsi kwamafutha kunye neeshizi ezigayiweyo, kunye neemveliso ezenziwe ngobisi oluncibilikisiweyo, i-1% okanye i-2%.

I-Cheese yenye yezona zinto ziqhelekileyo zokutya abantu abaninzi abachaphazelekayo xa becinga ukutshintshela kwindlela yokuphila ye-keto okanye ezinye izidlo eziphantsi ze-carb. Kodwa konke okufuneka ukhathazeke kukuthembela kakhulu kwitshizi njengomthombo wokutya. Kwaye kunjalo, kunqande ubisi ngokupheleleyo ukuba unesifo sobisi okanye uvakalelo.

Iinzuzo zezempilo ze-cheddar cheese

Awukwazi ukucinga nge-cheddar ushizi njengokutya okunempilo, kodwa jonga ulwazi lwezondlo olungezantsi. Zininzi izibonelelo zempilo enkosi kumxholo wezondlo ezixineneyo.

Umxholo ophezulu we-calcium kunye ne-vitamin D

Ezi minerali ziyimfuneko zinokunceda ukukhusela umzimba wakho kwizifo ezingapheliyo ezifana nesifo seswekile, isifo sentliziyo, uxinzelelo lwegazi oluphezulu, kunye nezinye izifo zentliziyo ( ⁴ ).

I-Vitamin D inceda umzimba wakho ukuba ufunxe i-calcium oyifunayo ukwakha kunye nokugcina amathambo akho omelele, kunye nokuxhasa imisipha yakho, imithambo-luvo kunye nentliziyo. Ukunqongophala kweCalcium kunokukhokelela kwi-osteoporosis, isifo esixhaphakileyo, ngakumbi kubantu abadala abangaphezu kweminyaka engama-50. ⁵ ).

Impilo yamazinyo.

Icalcium kunye nevithamin D zikwakhuthaza impilo yamazinyo ngokuxhasa iintsini namazinyo. Uninzi lwabantu abadala abafumani ngokwaneleyo kuyo nayiphi na kuzo ( ⁶ ), ngoko ke kubalulekile ukuqiniseka ukuba ufumana okwaneleyo ngokutya okufana neemveliso zobisi ezipheleleyo ( ⁷ ).

Igcwele ivithamin A

IVithamin A, eguqulwa ngumzimba kwi-beta-carotene, ibalulekile ekukhuthazeni impilo yamehlo. Yi-antioxidant enokuthintela amehlo omileyo kunye nobumfama bobusuku kwaye ibonakaliswe ukukhusela ekulahlekelweni kombono okubangelwa zizifo zamehlo ezinxulumene nobudala ( ⁸ ).

Iqulethe i-zinc

I-Zinc yiminerali yokulandela umkhondo eyimfuneko oyidingayo ngexabiso elincinci yonke imihla. Ixhasa ukukhula kunye nophuhliso kunye nokusebenza kwengqondo. Ikwanyusa amajoni akho omzimba, inceda ekusebenzeni kwehomoni, kwaye inceda inkqubo yakho yokuzala.

Isebenza njenge-anti-inflammatory agent, enokukunceda ukukhusela izifo ezingapheliyo ezifana nesifo senhliziyo ( ⁹ ). Xa unqongophele i-zinc, unokuziva udiniwe rhoqo okanye ugule rhoqo.

Ixhasa impilo yegazi

Izondlo ezininzi ezigcina igazi, amathambo, kunye nezihlunu zisempilweni zifumaneka kwi-cheddar cheese. Ngokukodwa, iivithamini B6, E, kunye ne-K zixhasa impilo yegazi ngeendlela ezininzi. Iivithamini B6 kunye ne-E zinceda umzimba ukuba wenze iiseli ezibomvu zegazi, kwaye ngaphandle kwe-vitamin K, igazi aliyi kubamba ¹⁰ ).

Ikhulisa ukhuseleko

Iiprobiotics, iibhaktheriya eziphilayo ezigcina ulungelelwaniso oluphilileyo lwee-microorganisms emathunjini akho, zibalulekile ekomelezeni amajoni omzimba. Ayizizo zonke iitshizi ziyimithombo emihle yeprobiotics, kodwa i-cheddar yenye yazo ( ¹¹ ). Isiqulatho se-vitamin D sikwaxhasa ukusebenza kakuhle kwamajoni omzimba.

Ikhusela kumonakalo omkhulu wamahhala

Iiradicals zasimahla zinokuba yingozi emzimbeni kuba zonakalisa i-DNA, iiseli zeseli, kunye namafutha agcinwe kwimithambo yegazi. Lo monakalo uneziphumo zokuguga emzimbeni nasengqondweni ( ¹² ). Indlela efanelekileyo yokuthintela umonakalo omkhulu wamahhala kukutya ukutya okucebileyo kwi-antioxidants kunye namavithamini afana ne-cheddar cheese.

Iqulethe iprotheni epheleleyo

I-28 g / 1 oz yokuphakelwa kwetshizi ye-cheddar iqulethe i-7 grams yeprotheyini epheleleyo. Iprotheyini ayikuzalisi kuphela kwaye ikugcine unelisekile imini yonke, ikwakha kwaye ilungise izicubu, kwaye ibalulekile kwizihlunu ezisempilweni, intlala kunye nolusu ( ¹³ ).

Isidlo sakusasa esifanelekileyo esisezantsi se-carb

Ukudibanisa i-cheddar cheese kunye inyama yehagu, maqanda kunye nekhrimu enamafutha aphezulu, uqinisekile ukuba unesidlo sakusasa se-keto esine-38 grams samafutha ewonke, i-43 grams yeprotheyini, kunye ne-2 grams ye-carbs net nganye.

Le keto breakfast casserole kulula ukuyenza kwaye ifuna izithako ezimbalwa kakhulu, kwaye uya kuba nentsalela yeentsuku. Yigcine nje efrijini ngeveki.

Ukuba unemizuzu embalwa okanye ufuna ukonwabela ukutya okuzolileyo, ungalungiselela ezinye iiresiphi ze-brunch ezifana Ikholifulawa "ifries" o iipanekuku ze keto ngelixa upheka le recipe ye-casserole.

Unokuzilungiselela ezinye Keto Chocolate Chip Muffins I-snack okanye ixesha leti ukuba ufuna ukonwabela zonke ezo ncasa zinencasa. Eyona nto ibalulekileyo kukuba le recipe emnandi ihamba kakuhle malunga nayo nantoni na. .

I-keto breakfast casserole kunye nebhekoni, iqanda kunye noshizi

Yenza ukutya kube lula ngale keto breakfast casserole elula. Le recipe emnandi iya kukunika iveki yesidlo sakusasa se-carb ephantsi ngaphandle komzamo omkhulu kusasa.

• Ixesha lokulungiselela: I-15 minutos.
• Ixesha lokupheka: I-35 minutos.
• Ixesha elipheleleyo: I-50 minutos.
• Ukusebenza: 8.
• Udidi: Isidlo sakusasa.
• Ikhitshi: British.

Izithako

• 6 izilayi zebhekoni.
• Amaqanda ama-12 amakhulu.
• 115 g / 4 oz ukhilimu omuncu.
• I-115g / 4oz ikhilimu enzima yokubetha.
• Ityuwa kunye nepepile ukungcamla.
• I-avocado oil spray yokupheka.
• 285g / 10oz itshizi yecheddar egayiweyo.
• I-1/3 indebe ye-anyanisi eluhlaza, inqunyulwe (ukuhlobisa okukhethiweyo).

Imiyalelo

1. Preheat i-oven ukuya kwi-180º C / 350º F.
2. Pheka ibhakoni ekhitshini. Nje ukuba yenziwe kwaye ipholile, yinqumle ibe ngamaqhekeza alingana nokuluma.
3. Phula amaqanda kwisitya esiphakathi. Yongeza ukhilimu omuncu, ukhilimu onzima, ityuwa kunye nepepper kwaye udibanise nomxube wesandla okanye kwi-blender de udibanise kakuhle.
4. Tshiza i-22x33-intshi / 9 x 13 cm / ipani okanye ipani nge-avocado oil spray. Phezulu kunye noluhlu olulodwa lwe-cheddar cheese.
5. Phezu kwetshizi, uthele umxube weqanda, uze uphezulu ngebhekoni etyumkileyo.
6. Bhaka imizuzu engama-35, ujonge emva kwemizuzu engama-30. Susa kwi-oven xa imiphetho ye-casserole inombala wegolide.
7. Vumela ukupholisa ngaphambi kokusika kunye nokuphakela. Hombisa ngeetshizi.

Ukutya

• Ubungakanani besahlulo: 1.
• Iikhalori: 437.
• Amafutha: I-38 g.
• Amafutha ahluthayo: I-17 g.
• Iicarbohydrate: I-2 g.
• Iiprotheni: I-43 g.

IPalabras iqhosha: isidlo sakusasa casserole kunye Bacon, iqanda kunye namasi.