Udiniwe kukufuna incasa zeumami zesushi? Ngokuqinisekileyo, ungatya i-sashimi, kodwa ayifani ne-sushi kunye nerayisi. Kuyahenda ukuphuma uye kutya, kodwa ungancamathela kwaye wenze ezi keto sushi rolls njenge pro ngemizuzu nje.
Yenziwe ngezithako ezinempilo, uya kuyonwabela incasa ngaphandle kokwaphula i-ketosis. Ngezithako ezithandathu nje kwaye akukho ngaphezulu kwemizuzu eli-10 yokulungisa, uya kubuya ukonwabele isidlo osithandayo saseJapan kungekudala. Unokuba nazo kunye ne-sashimi kunye nemifuno njengesitya esikhulu okanye usebenze njenge-appetizer.
Ke zeziphi izithako ezisetyenziswayo kule sushi roll ukuyenza i-keto-friendly? I indawo ephantsi ye-carb yerayisi esetyenziswa kule keto iresiphi ayikho enye ngaphandle kwe irayisi icauliflower. Ukuba ungumthandi wesushi, uya kusifuna esi sidlo sikhawulezayo nesimnandi kwindawo yakho yokugcina iiresiphi zekhabhu ephantsi.
Keto Sushi Roll Izithako
Le recipe ye-keto isebenzisa izithako ezilula kodwa ezinempilo eziza kukwenza uzive ulungile kwaye udibanise i-taste buds yakho. Nantsi into ekufuneka uyazi malunga nokuba le keto sushi roll ikuzisela ntoni.
Irayisi yeCauliflower
Ikomityi enye yerayisi yecauliflower iqulethe malunga nama-25 eekhalori zizonke, kuquka ne-2,5 grams i-carbohydrates eseleyo, i-2,5 grams yefiber, i-2 grams yeprotheyini, kwaye akukho xabiso libalulekileyo lamafutha ( 1 ). Ezi macronutrients ziyindlela efanelekileyo yokuzalisa ngaphandle kokugxothwa kwi-ketosis .
Icauliflower Yeyona ndawo ibalaseleyo yerayisi yesushi kuba isebenza ngeencasa ezininzi. Umahluko phakathi kwerayisi ye-cauliflower kunye nerayisi eqhelekileyo ibonakala kakhulu xa irayisi ye-cauliflower kufuneka ibe yodwa. Kodwa akukho nto ingako ukuba ixutywe nezinye iincasa.
Ezinye iiresiphi ze-keto zisebenzisa i-cream cheese ukubopha irayisi, kodwa le isebenzisa imayonesi, kuba itshizi yinto yokugqibela ofuna ukuyizama kwi-sushi yakho.
Iinzuzo zempilo zeNori yolwandle
Esinye isithako esisetyenziswe kule recipe (kunye nezinye izitya ze-sushi zendabuko) yi-nori, i-snack ethandwayo ye-keto. I-Nori lukhula lwaselwandle olutyiwayo olusetyenziswa kwiiresiphi ezahlukeneyo zaseJapan ezinokutyiwa zintsha okanye zomisiwe ngendlela yamaphepha abhityileyo.
Iphantsi kweekhalori kunye ne-cholesterol, kunye nomthombo omhle we-vitamin A, i-vitamin E, i-vitamin B12, i-vitamin C, i-iron, i-calcium, i-zinc, i-folate, kunye nezinye i-micronutrients. 2 ).
Ngale keto sushi roll ukusuka ityhuna okuneziqholo, akukho sizathu sokuzibandeza ukutya okuthandayo kwaseJapan kwakhona. Thatha ezi zithako kwaye uzixube ngaphantsi kwemizuzu eli-10 ukwenza i-sushi roll oyithandayo.
Yintoni intlanzi “elungele i-sushi”?
Ukuba eli lixesha lakho lokuqala ulungiselela i-sushi ekhaya, usenokungaqhelananga negama elithi “amabanga e-sushi“Kwaye ithetha ukuthini na. Xa intlanzi iphawulwe njenge-sushi-friendly, oko kuthetha ukuba yeyomgangatho ophezulu kunye nokutsha.
Ngelixa iivenkile ziqhele ukusebenzisa olu phawu, akukho migangatho isemthethweni yokusebenzisa ileyibhile. Ummiselo kuphela ubhekisa kwizono ezinokuthi ziqulathe izifunxi-gazi, ezifana isalmon. Iintlanzi ezinezifunxi-gazi ezinokubakho zifanele zifakwe emkhenkceni ukuze zibulale naziphi na izifunxi-gazi ngaphambi kokuba zityiwe zikrwada.
Ufanele wazi ukuba phantse nayiphi na intlanzi yasendle inokuba nezifunxi-gazi. Inyaniso yokuba zixhaphake kangaka kutheni kuthatyathwa amanyathelo okhuseleko ukuqinisekisa ukuba akukho zifunxi-gazi ezisindileyo xa zilungiswa.
Ukukhenkceza okukhawulezileyo, ngokuthe ngqo kwisikhephe, yeyona ndlela ilungileyo, njengoko umkhenkce ngoko nangoko ugcina ubutsha kunye nokumila kwentlanzi. Ngenxa yokuba intlanzi ayizange ihambe ngaphambi kokuba ifakwe emkhenkceni, yeyona nto intsha unokuyifumana.
Olona khetho lwesibini lungcono yintlanzi ekhenkcezisiweyo yorhwebo. Umkhenkce worhwebo ubulala izifunxi-gazi ngokugcina intlanzi kwi--40 ° C / -35 ° F okanye ngaphantsi kweeyure ezili-15 ubuncinane. Isikhenkcisi sasekhaya sisuka kwi -15º C / 0º F ukuya kwi -12º C / 10º F, ngoko ke eyakho isenokungabandi ngokwaneleyo ukwenza umsebenzi. Naku -20º C / -4º F, kungathatha ukuya kwiintsuku ezisixhenxe ukubulala naziphi na izifunxi-gazi.
Ngaphandle kweleyibhile yebakala le-sushi, uya kufuna ukubuza ivenkile yakho malunga neendlela zabo zokukhenkceza kunye nokuba zeziphi iindlela zabo zokuphatha iintlanzi. Zihlole ngenyameko iintlanzi. Iintlanzi ezifreshi ezisemgangathweni kufuneka zinuke ulwandle kuphela. I-pulp kufuneka ingabi ne-flaky okanye i-mushy, kufuneka ibe ne-texture eqinile kunye nombala oqaqambileyo ongakhange uphathwe ngemibala eyenziweyo okanye izongezo.
Kwakhona kubalulekile ukukhetha ivenkile yakho ngononophelo. Ufuna imarike yentlanzi esemgangathweni okanye igrocer enengeniso ephezulu kakhulu kwibhokisi yabo yeentlanzi. Isenokuvakala njengengxolo eninzi kunye namandongomane ambalwa, kodwa ukufumana olona mgangatho ubalaseleyo kubalulekile xa kufikwa ekutyeni intlanzi ekrwada.
Khetha izinongo ngobulumko
Isosi enencasa efana wasabi, i-mayonnaise eqholiweyo okanye isosi yesoyi Inokwenza umahluko kumava akho e-sushi, kodwa inokukukhupha kwi-ketosis ukuba awukhethi ngononophelo. Kuhambo lwakho lwe-carb ephantsi ye-ketogenic, uya kuzifumana uthatha indawo yezinto ezininzi, kodwa akufuneki uyeke ukungcamla.
Ukuba i-seasoning yakho ekhethiweyo yi-soy sauce, ungasebenzisa coconut amino acids endaweni yoko. Le sauce inegram enye kuphela yecarbohydrates. I-coconut amino acids, eyenziwe kwincindi yomthi wekhokhonathi, ine-umami yesosi yesosi ngaphandle kwesoyi. Uya kumangaliswa kukwazi ukuba incindi ayinancasa njengekhokhonathi. Incasa ifana kakhulu nesosi yesoya, kodwa imnandi kancinci kwaye inetyuwa encinci. Ukongeza ityuwa encinci akusayi kuba buhlungu njengoko unesidingo esikhulu sodium kwi-keto diet.
I-sauce ye-Wasabi ine-gram kuphela ye-carbohydrates (kuxhomekeke kwi-brand), kodwa umxholo we oyile yesoya kunye nesiraphu yombona enamafutha amaninzi fructose yeempawu ezininzi yenza ukuba ingabi ye-ketogenic. Ukulungisa oku, unokwenza eyakho isoso ye-keto wasabi ngokuxuba ezi zithako zilandelayo kwipani encinci phezu kobushushu obuphantsi ude ujiye:
- 1/2 indebe enzima cream.
- 1-2 iitispuni ze-wasabi paste.
- I-1 ithispoon ye-coconut amino acids.
- Ipinki ye-xanthan gum.
ityhuna enesiqholo ye-sushi roll
Le miqulu ye-sushi ye-sushi ephantsi ngokuqinisekileyo iya kuba sisitya oya kusilungiselela ngokuphindaphindiweyo kwaye usongeze kwisicwangciso sakho sokutya. Yongeza imifuno okanye i-avocado ukuze ufumane amafutha anempilo, ukuthungwa kunye nencasa.
- Ixesha lokulungiselela: I-10 minutos.
- Ixesha elipheleleyo: I-10 minutos.
- Ukusebenza: 1.
- Udidi: Ixabiso.
- Ikhitshi: IsiJaphani.
Izithako
- I-1/4 iponti ye-tuna yebakala le-sushi.
- I-1 indebe ye-cauliflower irayisi.
- 1 isipuni se-mayonnaise.
- 1 ithisipuni ye-sriracha.
- Ipinki yetyuwa
- Iphepha lolwandle leNori.
Imiyalelo
- Sika ityhuna ibe ityhubhu ende, malunga ne ¼ intshi ubukhulu, okanye ibe ziziqwenga ezinde.
- I-Microwave irayisi ye-cauliflower ngomzuzu we-1, uze uyibophe kwi-towel yeti ukuze ucinezele ukufuma okungaphezulu. Yitshintshe kwisitya kwaye udibanise ne-mayonnaise kunye ne-sriracha.
- Beka iphepha le-nori kwibhodi yokusika. Yongeza irayisi kwiphepha le-nori kwaye uyicande kunye ne-¾ yokuqala yephepha ibe yiflethi, intlama.
- Beka imicu ityhuna phezu kwerayisi. Fafaza ityuwa. Okulandelayo, qengqeleka iphepha lerayisi nori phezulu nangaphezulu ityhuna, uyixhokonxe ngeminwe yakho kwaye uqengqele phambili ngoxinzelelo de ufikelele kwi-nori engenarayisi. Misa iminwe yakho kwaye umanzise i-nori ukuze uyenze incangathi, kwaye ugqibezele umqulu ngokuwutywina nge-nori emanzi.
- Sebenzisa imela ebukhali ukusika i-sushi roll.
- Khonza ngejinja esandul' ukugayiwa, i-tamari engenagluten, kunye nembewu yeesesame ukuhlobisa.
Ukutya
- Iikhalori: 370.
- Amafutha: I-22 g.
- Iicarbohydrates: I-10 g.
- Ifayibha: I-3 g.
- Iprotein: I-28 g.
IPalabras iqhosha: ityhuna enesiqholo keto sushi roll.