I-Keto Instant Pot enesiqholo seSophu yeNkukhu yeBuffalo

Mhlawumbi uqhelene naloo ncasa imbi, incasa yeBuffalo-style chicken wings. Kwaye ngakumbi nangakumbi abapheki kunye neeblogi zokutya bazama ukufumana i-flavour ekhethekileyo "yenyathi" ngeendlela ezintsha.

Ukusuka kumaphiko enyathi engenamathambo ukuya kwicauliflower yenyathi kunye nebuffalo broccoli florets. Zininzi iindlela ezintsha nezinika umdla zokufumana incasa ekhethekileyo yenyathi kwipleyiti yakho.

Le iresiphi yesuphu yenkukhu yekhabhu ephantsi yekhabhu yenyathi yeyona ndlela yokuyila ngakumbi yokufumana incasa yamaphiko enkukhu yenyathi, kodwa ngako konke ukulunga kunye nokukhululeka kweresiphi yesuphu eshushu yangoko.

Le suphu ye keto iphezulu ngamafutha kwaye igcwele izithako eziza kukushiya uziva unamandla kwaye wanelisekile.

Phezulu nge-keto-ehambelanayo ne-ranch yokunxiba, itshizi ebhulowu, i-celery edayiweyo, okanye isosi eshushu eyongezelelweyo yesidlo sangokuhlwa esisodwa usapho lonke luya kusithanda, nokuba bangeyo-keto okanye i-low-carb.

Le sophu yenkukhu yenyathi yile:

• Inezinongo.
• Enencasa
• Imnandi
• Ngaphandle kwegluten.

Izithako eziphambili zale suphu yenkukhu yenyathi zezi:

• Pollo.
• Ioli yomnquma.
• Iminqathe.
• I-Celery.

Izithako:

• Itshizi ebhulowu etyumkileyo.
• I-celery egayiweyo yokugcoba.
• Isosi eshushu kaFrank.

Izibonelelo ezi-3 ezisempilweni zeSophu yenkukhu ye-Keto Buffalo

# 1: ikhuthaza ukwetyisa

I-Bone Broth igcwele i-amino acids proline, i-arginine, i-glycine, kunye ne-glutamine, zonke ezo zilungele ukudala i-collagen entsha emzimbeni wakho.

Udinga i-collagen entsha yolusu olusempilweni, amalungu, impilo, kwaye ewe, impilo yamathumbu.

I-Glutamine ibaluleke kakhulu ekugcineni i-intestinal lining ikwimo elungileyo. Ikhusela udonga lwamathumbu kwaye inokunceda ukuphilisa i-leaky gut syndrome, imeko apho umbane wamathumbu udumba kwaye uqalise ukuwohloka. ¹ ).

Ikholifulawa kukunye ukutya okuhle kwempilo yamathumbu, ngeli xesha ngendima eyidlalayo kwi-gut microbiome.

Abaphandi baye bazi ixesha elide ukuba ifayibha ilungile kuwe, kodwa ayizange ihlale icacile ukuba kutheni. Ngokuqinisekileyo, ifayibha yonyusa umthamo westool kwaye inceda ukuba idlule kwinkqubo yokugaya ngokulula, ukuthintela ukuqhina.

Kodwa kutheni abantu abatya ukutya okuphezulu kwefiber badla ngokuphila ixesha elide ( ² )?

Isenokuba nento yokwenza neempazamo zakho zamathumbu.

Awuyityi ifayibha ngendlela efanayo nokwetyisa ezinye izondlo. Endaweni yoko, ifayibha idlula loo nkqubo kwaye iye ngqo emathunjini akho, apho iibhiliyoni zeebhaktheriya zondla kuyo. Ezi ziindaba ezimnandi kwiibhaktheriya eziluncedo zamathumbu, ezinyuka xa kukho izixa ezisempilweni zefiber ( ³ ). Xa ungafumani ifayibha eyaneleyo, iibhaktheriya zamathumbu akho eziluncedo zibulawa yindlala, zinikezela kwiibhaktiriya ezingancediyo okanye "ezimbi".

Ifayibha ikwanceda umzimba wakho ukuba wenze iiasidi ezinamafutha amafutshane, ezineenzuzo ezininzi zempilo, ngakumbi xa kufikwa kwimpilo yamathumbu ( ⁴ ).

# 2: ukunciphisa ukuvuvukala

Ukutya kwe-keto, ngokubanzi, kukutya okuchasayo. Oku kunento yokwenza nokugcina iswekile yegazi kunye namanqanaba e-insulin ephantsi kunye nokudala ii-ketones, ezinceda ukunciphisa uxinzelelo lwe-oxidative ( ⁵ ).

Kusenokwenzeka ukuba ngokwemvelo unciphisa ukutya okuninzi okuvuthayo xa ukwisidlo se-keto, njengeswekile kunye neenkozo ezicutshungulwayo. Kwaye ngenxa yokuba kuninzi ukutya okuchasene nokudumba onokukutya xa wehlisa amanqanaba akho ecarbohydrate.

Ngamanye amazwi, okukhona usenza iiresiphi ezisezantsi zekhabhu, kokukhona uya kuba namava okudumba kwenkqubo.

I-Antioxidants sisixhobo esikhulu sokulawula ukuvutha. Kwaye unokufumana itoni yee-antioxidants kwimifuno ye-carb ephantsi njenge-celery, i-cauliflower, kunye netswele ( ⁶ ) ( ⁷ ).

Ioyile yomnquma ityebile kwi-monounsaturated fatty acid ebizwa ngokuba yi-oleic acid, ekwabonakaliswe ukunciphisa ukudumba. ⁸ ).

# 3: Ityebile kwizakhamzimba ezinokukhusela kwisifo sentliziyo kunye nomhlaza

Udinga i-antioxidants ukulwa neeradicals zamahhala kunye noxinzelelo lwe-oxidative.

Imifuno ephantsi kwe-carb efana ne-anyanisi, i-carrots, i-celery, kunye ne-crucifers iphezulu kwi-antioxidants kwaye inika inani leenzuzo zokukhusela.

Itswele lipakishwe ngeentlobo ezahlukeneyo ze-flavonoids (i-antioxidants) ezinxulunyaniswa nokunciphisa umngcipheko weemeko ezifana nesifo sentliziyo kunye nomhlaza. ⁹ ).

Kolunye uphononongo, ukuthathwa okuphezulu kwezi flavonoids kwanxulunyaniswa nomngcipheko ophantsi westroke emadodeni. ¹⁰ ).

Iikherothi zizityebi kwii-antioxidants ezifana ne-beta-carotene kunye ne-vitamin C, enceda ukunyusa amajoni akho omzimba kwaye inxulunyaniswa nesiganeko esisezantsi sesifo senhliziyo kunye nomhlaza ( ¹¹ ) ( ¹² ).

Kwaye kwakhona, ngomxholo wayo ophezulu we-oleic acid, ioyile yomnquma ichasene nokudumba kwaye igcwele izondlo ezinokunceda ukulwa nezifo ( ¹³ ) ( ¹⁴ ).

Isuphu yenkukhu yenyathi eneziqholo

Xa kuziwa ekwenzeni isuphu, akukho nto ilunge ngakumbi kunePot ekhawulezileyo. Kwaye kule recipe ye-keto, sesona sixhobo sasekhitshini kuphela oya kusidinga.

Ukuba awunayo i-pressure cooker, unokwenza le sobho kwi-cooker epholileyo okanye imbiza eqhelekileyo.

Ukwenza oko kwi-cooker ecothayo, yongeza zonke izithako zakho kwaye ubambe iiyure ezingama-6-8.

Ukuyenza kwimbiza ekhawulezileyo, landela le miyalelo ingezantsi.

Ngaphambi kokuba uqalise, qokelela kwaye ulungiselele izithako zakho zokupheka ngokukhawuleza kunye nexesha lokucoca.

Okulandelayo, gafa ioyile yomnquma, ioyile yekhokhonathi, okanye amanye amanqatha eketo emazantsi ePoti yakho ekhawulezileyo kwaye usete isibali-xesha imizuzu emi-5.

Yongeza i-anyanisi, isilimo esidliwayo esinamagatsha anamanzi kunye ne-karoti, kwaye uvumele ukuba baqhube de i-anyanisi iguquke, eya kuthatha malunga nemizuzu emi-2-3.

Khansela umsebenzi we-sauté kwaye ucinezele iqhosha le-manual, ukongeza imizuzu eyi-15 kwi-timer. Ukuba usebenzisa inkukhu ekhenkcezisiweyo, yongeza imizuzu engama-25.

Yongeza inkukhu yakho okanye amabele enkukhu aqhekeziweyo, iintyatyambo zecauliflower ezikhenkcezisiweyo, umhluzi wamathambo, ityuwa yolwandle, ipepile kunye nesosi yenyathi. Susa ngokukhawuleza kwaye uvale isiciko, uqinisekise ukuba i-valve ye-vent ivaliwe.

Nje ukuba isibali-xesha siphelile, khulula ngononophelo uxinzelelo ngokutshintsha ivalve ukuze ivuleke. Nje ukuba ukhulule uxinzelelo kwaye akusekho mphunga uphuma kwivalve, susa isiciko kwaye wongeze ukhilimu wakho onzima okanye ukhilimu wekhokhonathi.

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I-Keto Instant Pot yeSuphu yeNkukhu eqholiweyo yeNyathi

Fumana yonke incasa yamaphiko enkukhu yenyathi ngale carb isezantsi keto yesuphu yenkukhu yenyathi ekhawulezileyo. Igcwele izondlo kwaye ilungele amathumbu akho.

• Ixesha elipheleleyo: I-30 minutos.
• Ukusebenza: 4 - 5 iikomityi.

Izithako

• 3/4 iikomityi ze-sauce yenyathi kaFrank.
• 4-6 amabele enkukhu (sebenzisa inkukhu ekhenkcezisiweyo okanye i-rotisserie yenkukhu ngokukhetha).
• 1 icephe yeoyile yomnquma.
• 3/4 iikomityi iminqathe (izilayi ezinkulu).
• Iikomityi ezi-2 ze-celery (zinqunqwe).
• 2 iintyatyambo zecauliflower ezikhenkcezisiweyo.
• I-anyanisi e-1 encinci (encinciweyo).
• Iikomityi ezi-3 zomhluzi wenkukhu.
• 1/2 indebe enzima okanye i-coconut cream.
• 3/4 ithisipuni yetyuwa yolwandle.
• 1/4 ithisipuni yepepper emnyama.

Imiyalelo

1. Yongeza ioli ukugquma umzantsi wePoti ekhawulezileyo.
2. Cinezela umsebenzi we-SAUTE + imizuzu emi-5. Yongeza i-anyanisi, isilimo esidliwayo esinamagatsha anamanzi kunye ne-karoti, gxuma imizuzu emi-2-3.
3. Khetha rhoxisa uze ucinezele INCWADI +15 imizuzu (+25 ukuba usebenzisa inkukhu ekhenkcezisiweyo).
4. Yongeza amabele enkukhu anomkhenkce kunye ne-cauliflower florets, umhluzi wenkukhu, ityuwa, ipepile, kunye ne-buffalo sauce. Vala isiciko kwaye uvale ivalve.
5. Xa isibali-xesha sihamba, khulula ngononophelo uxinzelelo kwaye ususe i-cap. Yongeza ikhilimu enzima okanye i-coconut cream.
6. Khonza kwaye uphezulu ngetshizi eluhlaza okwesibhakabhaka kunye ne-celery enqunyulweyo ekhethiweyo ukuba uyafuna.

Ukutya

• Ubungakanani besahlulo: 1 ikomityi.
• Iikhalori: 255.
• Amafutha: I-12 g.
• Iicarbohydrate: 6 g (umnatha).
• Ifayibha: I-2 g.
• Iiprotheni: I-27 g.

IPalabras iqhosha: keto inyathi isuphu yenkukhu iresiphi.