Iresiphi enencasa ye keto crustless breakfast quiche

Zilungiselele ukunonga indlela yakho yeqanda yemihla ngemihla kwaye uthathe isidlo sakusasa ukuya kwinqanaba elitsha kunye nale quiche engenamaqhekeza. Akukhona nje ukuba kulula ukwenza, kodwa kukwalungile lungisa ukutya kwaye kuya kukunceda ube namandla kude kube lixesha lesidlo sasemini.

Ii-quiches zemveli zihlala zigcwele iicarbohydrates ezinokuthi kukukhuphe kwi-ketosisKodwa le nguqulo ye-carb ephantsi, i-crustless ityebile kwaye imnandi. Enye inzuzo yokwenza i-quiche ye-carb ephantsi kukuba iyabanda kwaye iphinde ifudumale kakuhle, iyenza ibe yindlela efanelekileyo yokulungiselela ukutya ekuqaleni kweveki.

Izithako eziphambili

Le yiresiphi eguquguqukayo onokuthi uyitshintshe ukuze ihambelane nezinto ozithandayo. Ezi zizithako eziphambili zequiche:

• Amaqanda.
• Imifuno.
• Itshizi yebhokhwe.
• I-Parmesan.
• I-Mozzarella ushizi.
• Ubisi lweAlmond okanye naluphi na olunye ukhetho lwakho.

I-carbohydrates ephantsi

Izithako kule keto quiche ziphantsi kwiicarbohydrates. Ekubeni ingenayo i-pie crust, sele usika i-carbs eninzi. Oku kuthetha ukuba ayinayo i-gluten.

Ishizi yebhokhwe.

Itshizi yebhokhwe kule resiphi ikunika incasa enzulu kwaye iyenze ibe nekhrimu. Enye inzuzo yokusebenzisa itshizi yebhokhwe kule keto quiche? Unokunciphisa ezinye izithako zobisi.

Abantu abaninzi abaqondi ukuba baziva benovelwano kwiimveliso zobisi ezifana nobisi lwenkomo kunye netshizi. Ukuba uyakrokrela ukuba unjalo ukunganyamezelani kwe-lactose kwaye awutyisi kakuhle iiproteni zobisi, itshizi yebhokhwe inokuba lukhetho olukhulu lokuzama.

Abanye baya kuthi incasa yomelele kakhulu xa ityiwa yodwa, kodwa ukuyifaka ngamanani amancinci kwiiresiphi ezinje yindlela elungileyo yokuyonwabela.

Nceda uqaphele ukuba le recipe ayinabisi ngokupheleleyo. Ine-mozzarella kunye ne-parmesan cheese, kunye ne-cream enzima. Ke ukuba awunyamezeli i-lactose okanye unovelwano kubisi, buyisela ezo zithako ngeendlela ezingezizo ezobisi. Kukho iinketho ezininzi zesonka samasi, ezenziwe ngamandongomane.

Qiniseka nje ukuba ufunda uluhlu lwesithako kwaye ugweme iitshizi ezingezizo zobisi ezisekelwe kwi-soy kwaye zinezihluzi ezininzi zeekhemikhali okanye izibophelelo.

Izinto ezithatha indawo zobisi ezingenazo

Le recipe isebenzisa iindidi ezimbini ezahlukeneyo zeeshizi kunye nekhilimu enzima. Nazi ezinye zezinto ezithatha indawo yobisi ukuba uyazifuna:

• Uhlobo lwetshizi ye-Mozzarella eyenziwe ngayo amandongomane emacadamia.
• Coconut cream endaweni cream cream.

Iinzuzo zamasi ebhokhwe

Ezi zezona zibonelelo zintathu eziphambili zetshizi yebhokhwe:

1. Inokuphucula ukwetyisa.
2. Inokunciphisa ukuvuvukala.
3. Zityebile ngezondlo.

# 1: ukuphucula ukwetyisa

Iintlobo ezininzi zetshizi ziqulethe iiprobiotics ezinceda ukuphucula i-microbiome yakho yamathumbu. Kwaye i-microbiome enempilo inceda ukukhulisa ukhuseleko kunye nokunciphisa ukuvuvukala ( ¹ ) ( ² ). Iiprobiotics ezifumaneka kwitshizi zinceda ukondla amathumbu akho ngeebhaktheriya ezahlukeneyo ezinokunceda ekuphuculeni ukugaya, ukwandisa inani lezondlo ozifunxayo, kwaye uncede ukulwa nosulelo ( ³ ).

# 2: I-allergen ezimbalwa

Enye yeengxaki ngobisi lwenkomo kukuba luqulethe izinto eziguquguqukayo ezifana nelactose kunye ne-A1 casein. ⁴ ). Ubisi lwebhokhwe luqulathe ubukhulu becala i-A2 casein, into ethetha ukuba iya kuba thambileyo esiswini kwaye ayizukuvelisa ukudumba okufanayo nobisi lwenkomo ( ⁵ ).

Nangona kunjalo, kusafuneka uxoxe ngazo naziphi na izinto ezinokuthi zibe khona zokungalufuni ubisi kunye nogqirha wakho. Abanye abantu abanokwaliwa lubisi basenokuba nempendulo kubisi lwebhokhwe kunye netshizi yebhokhwe ( ⁶ ).

# 3: Isityebi sekhalsiyam, iivithamini kunye neeminerali

Uninzi lwabantu lucinga ukuba ubisi lwenkomo ngowona mthombo wekhalsiyam. Nangona kunjalo, ubisi lwebhokhwe luqulathe ngakumbi le minerali ( ⁷ ).

Icalcium ibalulekile kuba inceda ekwakheni nasekugcineni amathambo omelele, igcina intliziyo yakho, izihlunu, kunye nemithambo-luvo isebenza kakuhle, kwaye inokukunceda nasekukhuseleni kwisifo sentliziyo (isifo sentliziyo). ⁸ ).

Ukongeza kwikhalsiyam, itshizi yebhokhwe ityebile kwivithamin A, i-riboflavin, ubhedu, kunye ne-phosphorus, esetyenziswa ngumzimba wakho kwiinkqubo ezininzi ezahlukeneyo. ⁹ ).

Inokwakheka kunye nencasa ethandwa ngabantu abaninzi. Ityebile, ineziqholo kwaye igcwele incasa. Itshizi yebhokhwe ilula kakhulu ukuyifaka kwiiresiphi kwaye unokumangaliswa yincasa enkulu eyizisayo.

Uyenza njani i-keto quiche kwangaphambili

Enye yezinto ezilungileyo malunga nale recipe kukuba ungayenza ngaphambi kwexesha. Ukuba uyathanda ukutya okukhenkcezisiweyo, le yeyona ndlela ilungileyo yokupheka.

Landela nje iresiphi kwaye emva kokubhaka, yiyeke ipholile ngokupheleleyo. Emva koko yisonge kwaye uyigcine kwisikhenkcisi. Iya kuhlala kakuhle kwisikhenkcisi kangangeenyanga ezintathu.

Unako kwakhona ukuyigcina efrijini ukuya kwiveki.

Inxalenye ye-keto brunch

Le yiresiphi emnandi yesidlo sakusasa kuba ayinancasa njengokutya kokutya. Ilula kwaye inencasa ngaxeshanye.

Le quiche nayo yongezwa ngokugqibeleleyo kwi-brunch yempelaveki kunye nabahlobo. Yinqumle kwiikwere ezincinci kwaye usebenze njenge-quiches encinci. Okanye sebenzisa i-pan encinci ye-quiche kwaye ke wonke umntu unokuyonwabela i-quiche yakhe encinci.

Iinketho ezininzi zamasi

Le quiche incasa kakuhle njengoko injalo, kodwa kulula ukuyitshintsha kunye nokwenza ngokwezifiso ukuhambelana nezinto ozithandayo. Kuba uninzi lweemveliso zobisi zinobuhlobo keto, zikhululeke ukongeza iintlobo ezahlukeneyo zeeshizi kwi-quiche yakho.

Zama ukongeza itshizi ye-cheddar okanye itshizi encinci yase-Swiss ngokukhaba okongeziweyo.

Ixesha lokupheka lilonke

Ixesha elipheleleyo lale recipe yonke malunga neyure.

Oku kubandakanya i-10-15 yemizuzu yexesha lokulungiselela kunye nemizuzu engama-45 yexesha lokubhaka.

Thenga imifuno esele isikwe ngaphambili ukonga ixesha elingakumbi ukuba uyafuna.

Imifuno engcono kakhulu ye-keto quiche

Imifuno ibalulekile kwi-ketogenic diet. Zigcwele izondlo ezibalulekileyo kwaye zibonelela ngomthombo ophantsi we-carb wefiber kwi-ketogenic diet.

Le recipe isebenzisa i-asparagus, amakhowa kunye namatswele. Ukuba ufuna ezinye imifuno ephantsi ye-carb, zama ukongeza ezinye zezi:

• Uzucchini.
• Iipepile.
• Iphunga.
• Isipinatshi.

Umahluko phakathi kweQuiche Lorraine kunye neFrittata

Yintoni umahluko phakathi kwe-quiche ye-Lorraine yakudala kunye ne-frittata? I-Quiche ngokuqhelekileyo ine-crust flaky kunye ne-XNUMX yenkulungwane ye-XNUMX eyazalelwa eFransi i-Lorraine quiche yenziwe yintlama ye-pastry, amaqanda, ukhilimu, ushizi, i-bacon kunye neziqholo kwaye iphekwe kwi-oven.

Nangona kunjalo, i-frittata ayinayo i-crust kwaye inokupheka ekhitshini, njenge-omelet, ngaphandle kokusebenzisa i-oven.

Le recipe iyabhaka, njenge-quiche ye-Lorraine, kodwa ayinayo i-crust, njenge-frittata. Ingumxube omkhulu wazo zombini izimbo, kodwa isahluke ngokupheleleyo.

Indlela yokwenza i-carb pie crust ephantsi ngomgubo we-almond

Indlela efanelekileyo yokuphepha i-carbs efihliweyo kunye ne-allergen kukwenza i-quiche engenamaqhekeza. Kodwa enye inketho ye-keto kukwenza i-pie crust ngomgubo we-almond.

Nantsi enye iresiphi ye-carb pie crust ephantsi. Sebenzisa indibaniselwano yomgubo wealmond kunye nomgubo wekhokhonathi kunye nebhotolo. Umphumo uba yi-crust flaky enencasa emnandi.

Keto crustless breakfast quiche

Guqula inkqubo yakho yeqanda yemihla ngemihla kwaye uthathe isidlo sakusasa ukuya kwinqanaba elitsha elinencasa ngale keto crustless quiche.

• Ixesha elipheleleyo: I-50 minutos.
• Ukusebenza: Iinkonzo ezi-8.

Izithako

• Amaqanda ama-6 amakhulu.
• 1/2 indebe enzima cream.
• 1/2 indebe yobisi olungenaswekile olukhethiweyo.
• Iipunipoli ezi-3 zomgubo wekhokhonathi.
• 1/4 indebe yeParmesan ushizi.
• 3/4 ithisipuni yetyuwa.
• 1/4 ithisipuni pepper.
• Iipuniwe ezi-2 zeoyile ye-olive.
• I-anyanisi e-1 encinci (encinciweyo).
• 225 g / 8 oz amakhowa (encinciweyo).
• 1 indebe ye-asparagus (inqunyulwe ibe ngamaqhekeza amancinci).
• I-1/4 indebe ye-tomato ezomileyo (inqunyulwe kancinci).
• 1/2 indebe yetshizi yebhokhwe.
• 1 indebe ye-mozzarella ushizi.

Imiyalelo

1. Preheat i-oven ukuya kwi-175ºF / 350ºC kwaye uqabe ipani yekeyiki ngebhotolo.
2. Hlanganisa amaqanda, ukhilimu onzima, ubisi lwekakhukhunathi, ityuwa, ipepper, ushizi weParmesan, kunye nomgubo wekakhukhunathi kwisitya esikhulu. Xuba kakuhle de agudileyo. Bekela ecaleni.
3. Fudumeza i-skillet enkulu phezu kobushushu obuphakathi. Yongeza ioli yeoli, itswele, amakhowa, iitumato ezomisiweyo elangeni, kunye neasparagus. Pheka imizuzu emi-3-4 de ube ithenda kancinane. Susa emlilweni uze uphole.
4. Yongeza imifuno kunye noshizi webhokhwe kumxube weqanda. Thela iziqulatho kwisitya sokubhaka esilungisiweyo. Phezulu nge-mozzarella ushizi.
5. Bhaka i-40-45 imizuzu kude kube phezulu kubomvu wegolide.

Ukutya

• Ubungakanani besahlulo: Isilayi esi-1
• Iikhalori: 214.
• Amafutha: I-16 g.
• Iicarbohydrates: Iikhabhohayidrethi inetha: 4 g.
• Iprotein: I-12 g.

IPalabras iqhosha: keto crustless quiche.