I-Keto ivuselela iresiphi ye-fry kunye ne-noodle zekhaphetshu

Kulula ukungena kwisiqhelo xa ukwi-ketogenic diet. Ngequbuliso, awukwazi ukukonwabela ukutya okuthandayo. Oku kubaluleke kakhulu kumazwe anezitya eziphambili ezijikeleza i-pasta kunye ne-noodle. Kodwa ngale keto ivuselela iresiphi yefry, akukho sizathu sokuyeka enye yezidlo zakho ezizithandayo zaseTshayina.

Ukuba ubambekile ekulungiseleleni isicwangciso sokutya seveki ezayo kwaye uphelelwa yimibono yeresiphi ye-keto, oku kuxova okuqhotsa kuya kuzisa iincasa ezintsha kwindlela yakho yokuphila ye-keto. Ngalo ikhaphetshu ivuselela i-fry, uya kuba nazo zonke iincasa zesitya sakho esithandwayo se-noodle saseTshayina, kodwa kunye neqhezu le-carbs enetha.

Le keto-friendly entree ifanelekile kubusuku beveki obuxakekileyo, idinala yempelaveki eyonqenayo, okanye ubusuku ngaphandle nabahlobo. Kulula ukwenza kwaye igcinwe kakuhle efrijini iintsuku.

Le keto yaseTshayina yokuqhotsa yi:

• Enencasa.
• UkuKhanya.
• eSalado.
• I-Crunchy.
• Ngaphandle kwegluten.
• Imveliso yobisi yasimahla.
• Kulula ukwenza.

Izithako eziphambili kule keto stir fry ziquka:

• Pollo okanye inyama yenkomo etyiswe ngengca.
• Ikhaphetshu.
• Ajo.
• Coconut aminos endaweni yesosi yesoya okanye tamari.
• Ijinja entsha.

Iinzuzo zezempilo zale keto yaseTshayina ivuselela i-fry

Ukongeza ekubeni mnandi, izithako kule keto stir fry recipe zilayishwe ngezibonelelo zempilo eziza kukwenza uzive ulungile.

# 1. Inokunceda ukukhusela kumhlaza

Ukutya kwe-ketogenic kucebile kwimifuno ephantsi kwe-carbohydrate, eguqulela inani elikhulu le-antioxidants, iivithamini kunye neemaminerali.

Isiseko solu hlobo lokutya yinyama yenkomo enotshani, equlethe inani elimangalisayo le-antioxidants. Nangona kukho idemon kumajelo eendaba, inyama yenkomo etyiswe ngengca, engatyiswanga, iphezulu kwi-antioxidants, i-omega-3 fatty acids, kunye ne-CLA (i-conjugated linoleic acids) ( ¹ ) ( ² ).

Zonke ezi zixhobo zinceda ukulwa ne-radicals yamahhala eyingozi, oku kuthetha ukuba umonakalo omncinci we-oxidative, kwaye ukhokelela kumngcipheko ophantsi wokuphuhlisa izifo ( ³ ).

Uphando lubonisa ukuba i-CLA inokunceda ukunciphisa umngcipheko wokuphuhlisa inani lezifo, umhlaza ungomnye wezona zibalulekileyo. Esinye isizathu sokuba kubaluleke kakhulu ukukhetha inyama yenkomo etyiswe ngengca ngaphezu kokukhuliswa ngokuqhelekileyo ( ⁴ ) ( ⁵ ) ( ⁶ ).

Ikhaphetshu, eyona nkwenkwezi yokwenyani kule recipe ye-carb ephantsi ye-fry fry, ikwaphezulu kwi-antioxidants. Ii-Antioxidants ezifana ne-vitamin C zinokukhusela kumonakalo we-DNA, ukunciphisa amathuba okuba nomhlaza. ⁷ ) ( ⁸ ) ( ⁹ ).

Igalikhi, eyaziwa ngokuba yi-antibacterial properties kunye ne-bioactive sulfur compounds, inokukhusela ekubunjweni komhlaza ( ¹⁰ ) ( ¹¹ ).

Amatswele afunyaniswe ukuba yeyona nto inamandla yokulwa nomhlaza onokuthi uyitye. Zityebile kwii-antioxidants kunye neekhompawundi zesulfure ezikhuselayo, zonke ezinokuthi zikhuthaze ukhuseleko lomzimba kumhlaza. Izifundo ezininzi ziye zanxibelelanisa itswele lokulwa nomhlaza, kubandakanya ibele, ikholoni, iprotate, kunye nezinye iimeko eziqhelekileyo ( ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ) ( ¹⁸ ).

# 2. Inokuphucula impilo yentliziyo

Inyama yenkomo etyiswe ngengca ibonakaliswe ukuba inenani leempawu ezisempilweni yentliziyo. Ngumthombo olungileyo we-omega-3 fatty acids, enokunciphisa amanqanaba e-cholesterol kunye neempawu ezivuthayo ( ¹⁹ ) ( ²⁰ ) ( ²¹ ).

Ikhaphetshu ikwatyebile kwi anthocyanins. Ukongeza ekunikeni ikhaphetshu umbala wayo owahlukileyo, ezi khompawundi zinokuwunciphisa kakhulu umngcipheko wokuhlaselwa sisifo sentliziyo kunye nesifo sentliziyo. ²² ) ( ²³ ).

Igalikhi nayo inokunceda ukuqinisa impilo yentliziyo yakho. Izifundo ezininzi zibonise ukuba ikonofile inokunceda ukunciphisa ukwakheka kwe-plaque kwimithambo yegazi, ukuphucula impilo yentliziyo yakho, uxinzelelo lwegazi olusezantsi, kunye nokwandisa ukujikeleza kwegazi ( ²⁴ ) ( ²⁵ ).

Amatswele aqulethe unikezelo olutyebileyo lwe-antioxidants kunye neeminerali ezifana ne-quercetin kunye ne-potassium, ezinokunceda ukunciphisa uxinzelelo lwegazi kunye nokuphucula impilo yentliziyo jikelele ( ²⁶ ) ( ²⁷ ) ( ²⁸ ) ( ²⁹ ) ( ³⁰ ).

# 3. Inokuphucula iswekile yegazi kunye namanqanaba e-cholesterol

Inyama yenkomo etyiswe ngengca, kunye namanqanaba ayo anomtsalane e-CLA, ibonakaliswe ukulinganisa amanqanaba eswekile yegazi ( ³¹ ).

Ikhaphetshu ngumthombo omkhulu wefiber ene-soluble kunye ne-phytosterols, enokunceda ukunciphisa i-cholesterol ye-LDL ( ³² ) ( ³³ ).

Izifundo ezininzi zidibanise igalikhi ekunciphiseni amanqanaba e-LDL, ukwanda kokujikeleza, kunye neswekile yegazi engcono kunye nokuphendula kwe-insulin kwizigulana zesifo seswekile. ³⁴ ) ( ³⁵ ) ( ³⁶ ) ( ³⁷ ).

I-anyanisi inokunceda ukulawula amanqanaba e-LDL kwaye ilungile kwimpilo yonke yokujikeleza ( ³⁸ ).

Uphononongo luye lwabonisa ukuba ijinja inokuba neepropathi zokukhusela kubantu abanesifo seswekile, inceda ekunciphiseni iingxaki ezithile ezinxulumene nale meko ( ³⁹ ).

Iiyantlukwano zeresiphi zale keto zixhokonxa ziqhotse

Yintoni eyenza le recipe ye-carb ephantsi igqibelele kakhulu kukuguquguquka kwayo. Iincasa zaseAsia zakudala zenza ukuba zilungele ukongeza imifuno ephantsi ye-carb okanye ukuzama iintlobo ezahlukeneyo zeprotheyini, njenge-steak okanye i-shrimp.

Usenokuzama ukuyenza imifuno ihonjiswe ngecala eliphilileyo le-broccoli, i-cauliflower florets, okanye imifuno yase-Asia efana ne-bok choy okanye imifuno yemostade. Jonga ezi zokupheka zemifuno keto-friendly:

• Easy Low Carb Keto Iqanda Salad Recipe.
• I-Carb ephantsi yeCauliflower Hummus.

Ukuba ikhaphetshu ayisiyiyo imifuno oyithandayo, bamba i-spiralizer kunye ne-zucchini ezimbalwa okanye ithanga makhulu kwaye wenze ezinye zoodles. Zilula kakhulu kwaye zikhawuleza ukuzenza, kwaye zithatha indawo enkulu ye-carb ephantsi, i-pasta engena-gluten. Zidibanise nale Isosi yeavokhado ekhrimu enepesto eluhlaza ngesidlo esimnandi nesixineneyo sezondlo.

Izitya ezifana nezi zifanelekile kwiinjongo zakho zokunciphisa ubunzima kuba zibonelela ngokuzalisa iprotheyini, imifuno emininzi entsha, kunye nedosi enempilo yamafutha anempilo. Ukuba ufuna ukwandisa umthamo wamanqatha kule recipe, galela kwioli encinci ye-olive enyulu okanye i-avocado ioli xa isitya sele sikulungele ukukhonza.

Isitya esinempilo esine-carb ephantsi yokutya kwakho kwe-ketogenic

I-Stir-fries yenye yeendlela ezilula zokutya imifuno ephantsi-carb oyithandayo ngelixa ikugcina kwi-ketosis kwaye ikunika idosi enempilo yeevithamini kunye neeminerali.

Iiresiphi ezilula nezilula ezifana nezi sesinye sezizathu eziphambili ezenza naluphi na uhlobo lokutya oluzinzileyo, ngakumbi xa kucinywa amaqela okutya apheleleyo.

Ukusetyenziswa kwezithako ezifikeleleka ngokulula ezidityaniswe nendlela yokupheka elula yenza i-stir-fries ibe yindlela yokutya ethandwayo kungekuphela nje phakathi kwabalandeli be-keto, kodwa nabanye abajonge ukuphila ngendlela enempilo.

Ukuba ujonge ezinye iimbono ze-ketogenic ezilula ukuzenza, jonga ezi ndlela zokupheka:

• Amanyathelo amabini eGarlic Parmesan Zucchini Pasta.
• Super Simple Chicken Cauliflower Fried Rice.
• Inkukhu yaseIndiya egayiweyo.

I-Keto yaseTshayina ivuselela i-fry kunye ne-noodle yekhaphetshu

Le keto ivuselela i-fry yongezelela kakhulu kwingqokelela yakho yeeresiphi zesidlo sangokuhlwa kunye nokutya kwakho okuphantsi kwe-carb. Ilula, iyakhawuleza, kwaye irhabaxa, inencasa ezintle kunye neenzuzo ezininzi zempilo.

• Ixesha lokulungiselela: I-5 minutos.
• Ixesha lokupheka: I-10 minutos.
• Ixesha elipheleleyo: I-15 minutos.

Izithako

• 500g / 1lb etyiswe ngengca inyama yenkomo okanye ibele lenkukhu.
• Intloko ye-1 yeklabishi eluhlaza.
• 1 i-clove yegalikhi, igayiwe
• ½ itswele elimhlophe, linqunqwe.
• Iipunipoli ezi-2 zeoli ye-olive eyongezelelweyo okanye i-coconut oil.
• Izithako ozikhethelayo: i-chives eluhlaza kunye nembewu yeesame okanye ioli yesesame efafazwe ngaphezulu.

Imiyalelo

1. Fudumeza i-tablespoon yeoli ye-olive kwi-skillet enkulu okanye i-wok phezu kobushushu obuphakathi.
2. Yongeza i-garlic egayiweyo kwaye upheke imizuzwana engama-30 ukuya kumzuzu.
3. Yongeza i-anyanisi eqoshiwe. Pheka imizuzu emi-5-7 okanye kude kube sobala.
4. Yongeza ioli eseleyo kunye nenyama egayiweyo okanye isifuba senkukhu.
5. Gcoba imizuzu emi-3-5, de inkukhu ibe mdaka wegolide okanye inyama yenkomo ayisekho pink. Musa ukuyipheka kakhulu inkukhu, yiyeke yenziwe phakathi kwe-80% kunye ne-90%.
6. Ngelixa upheka, sika intloko yekhaphetshu ibe yimicu emide njengee-noodle.
7. Yongeza i-amino acids yekhaphetshu, ipepile kunye nekakhukhunathi. Ixesha kunye nejinja entsha egayiweyo, ityuwa yolwandle, kunye nepepper emnyama.
8. Gcoba imizuzu emi-3 ukuya kwemi-5 de ikhaphetshu ithambile kodwa irhabaxa.
9. Phezulu kunye nesosi yakho oyithandayo yeswekile engenashukela (ukhetho) kunye nesinongo.
10. Khonza yedwa okanye phezu kwerayisi ye-cauliflower.

Ukutya

• Ubungakanani besahlulo: 4.
• Iikhalori: 251.
• Amafutha: I-14,8 g.
• Iicarbohydrate: I-4.8 g.

IPalabras iqhosha: keto xhokonxa fry kunye noodles ikhaphetshu.