I-Nutritious Baked Pork Chops kunye ne-Keto BBQ Sauce Recipe

Inyama yenkomo kunye nenkukhu yimithombo ephambili yeprotheyini elungileyo kwimpilo yakho. Ayizizo kuphela iiproteni ozikhethayo, njengoko ezi keto zenyama yehagu zibonisa.

Nangona inyama yehagu ithanda ukungahoywa, ukutya kwe ketogenic kukulungele ukubuyisela inyama yehagu njengomthombo weprotheyini kwiiresiphi zakho ezizithandayo zesidlo sangokuhlwa. Kwaye kungaphezulu nje kokungcamla.

Ngaphambi kokuba uvule i-oveni, jonga ukubona ukuba kutheni ukongeza inyama yehagu kwindlela yakho yokuphila ye-keto licebo elilungileyo ..

Izibonelelo zezondlo zehagu

Inyama yehagu ininzi kwiivithamini kunye neeminerali eziphambili, ezifana ne-vitamin A, i-vitamin B6, i-vitamin B12, i-thiamine, i-niacin, i-riboflavin, i-pantothenic acid, kunye ne-phosphorus, i-selenium, i-sodium, i-zinc, i-potassium, i-copper kunye ne-magnesium. ¹ ).

Iivithamini ezifana ne-vitamin B6 zibalulekile kwinkqubo yokugaya i-macronutrients eyahlukeneyo kunye neminye imisebenzi ye-nervous system. I-Riboflavin, eyaziwa ngokuba yi-vitamin B2, inoxanduva lokulungisa izicubu ezonakeleyo kunye nokuphucula impilo yolusu ( ² ).

I-Zinc ikwayinto ephambili efumaneka kwihagu. Ukungaphumeleli ukubeka iliso ekuthatheni kwakho i-zinc kunokukhokelela ekunqongopheni kwe-zinc, okunokubangela ukungalingani okuninzi, njengokutshintsha kwesidlo, ukuguquguquka kwesisindo, ukulahleka kweenwele, iingxaki zokugaya, ukudinwa okungapheliyo, okanye iingxaki zokuzala ( ³ ).

Ukuba eli lixesha lakho lokuqala uzama iresiphi yengulube yengulube, ungoyiki. Lungiselela i-ngulube yengulube ngendlela efanayo ne-steak, okokuqala ngokugcoba macala omabini kwi-skillet uze uyibeke ehovini ixesha lonke lokupheka.

Izibonelelo zempilo zeziqholo

Kule recipe ye-keto yengulube yengulube, i-flavour eziphambili zivela kwi-parsley, i-paprika, i-oregano, kunye ne-thyme. Amaxesha amaninzi eyona ndawo inde yeresiphi zizinongo.

Imifuno kunye neziqholo ozisebenzisayo ngexesha lokutya kwakho zongeza ngaphezu kwencasa nje. Ziqulethe iikhompawundi ze-bioactive ezinokunceda umzimba wakho ngeendlela ezininzi ( ⁴ ). Injongo ebalulekileyo ekuphekeni kwe-carb ephantsi kukwenza ukutya kwakho kube njengesondlo esixineneyo ngokusemandleni.

Kwaye nangona usenokuba usebenzise imifuno emininzi kunye neziqholo kule minyaka idlulileyo, usenokuba uyazibuza ukuba yintoni umahluko phakathi kwemifuno kunye nesiqholo.

Ngamafutshane, imifuno isoloko iphuma kumagqabi esityalo, ngoxa iziqholo ziphuma kuyo nayiphi na indawo yesityalo ngaphandle kwegqabi, njengeengcambu, iimbewu, iintyatyambo, amagqabi, iziqhamo, amaqunube okanye amaxolo.

Imifuno kunye neziqholo, ngokukodwa kwiifom zazo ezomisiweyo, ziqulethe ixabiso eliphezulu leephytochemicals ezibizwa ngokuba yi-polyphenols. ⁵ ). Ezi polyphenols zisebenza njenge-antioxidants, zikhusela iiseli zakho kumonakalo wamahhala.

Umxholo wayo uthelekiseka nowokunye ukutya okwaziwayo ukuba kuqulethe iipolyphenols, ezifana ne-broccoli, itswele, iidiliya, amaqunube, kunye netshokholethi emnyama. ⁶ ). Ngaphezu koko, kukho iqela elikhulayo lophando malunga nendlela iipolyphenols ezinikezela ngayo izibonelelo zabo zempilo ngokusebenza kwi-gut microbiota ( ⁷ ).

Jonga ngezantsi ezinye zezibonelelo onokuthi wongeze ekutyeni kwakho ngohlobo lwesinongo:

• Iparsley iqukethe i-apigenin, enezinto ezichasayo ( ⁸ ).
• I-Paprika ithathwe kwi-bell pepper. Kubikwa ukuba iPaprika carotenoids inomsebenzi onamandla wokulwa ne-antioxidant. ⁹ ). I-Oregano kunye ne-thyme ziyinxalenye yentsapho yeLamiaceae, equka ezinye iziqholo ezininzi ezifana ne-marjoram, i-rosemary, i-basil, i-sage, kunye nokunye. I-polyphenols kwi-oregano kunye ne-thyme inceda ukunqanda ukuchithwa kwe-oxidative ye-lipids eyenza umonakalo weseli kwaye iyaziwa ngeenzuzo zabo ze-antioxidant ( ¹⁰ ) ( ¹¹ ).

Ngelixa ubungakanani bemifuno kunye neziqholo ozisebenzisayo kwiresiphi encinci, zinegalelo kwisondlo esipheleleyo sokutya kwakho.

Izitya ezisecaleni zokuguqula esi sidlo sibe sisidlo esikhulu

Le iresiphi ene-carb ephantsi, i-gluten-free ilungile kakhulu uya kufaka i-chops yehagu kumjikelezo wakho wokutya oqhelekileyo. Olunye lolona ncedo lulungileyo lokuhlala kwi-ketogenic yokutya kukuba neentlobo ezininzi kwisicwangciso sakho sokutya.

Awunako ukungahambi kakuhle ngesitya esityebileyo kunye namacala amnandi njengeembotyi eziluhlaza ze-keto, isaladi ngaphandle iitapile o i-asparagus e-crispy esongelwe kwi-keto bacon .

Ukuba unqwenela ukuhlobisa nge-sauce ecebileyo kunye ne-creamy, unokulungiselela le recipe ukusuka i-carb ephantsi ye-cauliflower macaroni kunye noshizi, isityebi kwikhilimu enzima kunye neentlobo ezintathu zeeshizi.

Ukwahluka ukwenza kwi-fryer yomoya

Nangona le recipe ethile ye-Keto Pork Chop ayifanelekanga ukwenza kwi-Instant Pot ngenxa ye-Parmesan cheese, unokuyibhaka kwi-fryer yomoya ngaphandle kokuguqulwa okuncinci.

Mane utsibe imiyalelo yokwenza i-brown i-chops yehagu ekhitshini kuqala, kwaye emva koko ulandele imiyalelo yomenzi we-fryer yakho yokuqhotsa i-intshi eyi-2,5 / 1 cm yeqhekeza lenyama.

Kusenokubakho i-icon phambi kwesikhenkcisi sakho esikuxelela ixesha elicetyiswayo kunye nobushushu.

Kuxhomekeka kumvelisi, iqondo lobushushu elicetyiswayo lingawela phakathi kwe 360 ​​kunye ne 205º C / 400º F. Iinqunqa zehagu zinokupheka nje ngemizuzu eyi-12 ukuya kwi-14, kuxhomekeke kubunzima. Zimdaka kakuhle kwi-deep fryer kwaye ziya kuba crispy.

Ukuchukumisa okokugqibela: i-sauce ye-barbecue

Kunye nenkitha yezinongo onokuthi ukhethe kuzo, ungaphakamisa ezi keto zenyama yehagu nge-keto-friendly sauce yebarbecue ukuze ugqibezele.

Le Recipe yeSauce ye-Keto BBQ izokunceda hlala kwi-ketosis kunye nezithako zayo ezisezantsi, njenge-tomato sauce, Apple cider ivinigaIsosi yaseWorcestershire, isardard emdaka, itswele umgubo y umgubo wegalikhi.

Xa udinwe yinkukhu kunye nenyama yenkomo njengomthombo wakho weprotheyini ephambili, ezi ziqhekeza zehagu ketogenic Baza kukunika yonke incasa oyinqwenelayo kwaye ndiyazi iya kulungelelanisa iimfuno zakho ze-macro ketogenic.

Ngaphezulu kwe-59 grams yeprotheyini, i-3,2 grams ye-net carbs, kunye nomxholo onamafutha angaphezulu kwe-17g, ezi chops ziya kunika i-macros yakho ukunyusa okuhloniphekileyo.

Inyama yengulube ebhakiweyo kunye ne-keto barbecue sauce

Ezi Baked Boneless Pork Chops zezona kukutya kwe keto. Ipakishwe ngeprotheyini enezondlo-ezinomsoco, iziqwenga zengulube ziyazalisa, i-carb ephantsi, kwaye kulula ukwenza. Ukuba usebenzisa ithambo-kwi-chops yengulube, unokufuna ukulungelelanisa ixesha lokupheka, kodwa ngenxa yokuba bavame ukuba bancinci kune-boneless.

• Ixesha lokulungiselela: I-10 minutos.
• Ixesha lokupheka: I-50 minutos.
• Ixesha elipheleleyo: 1 iyure 10 imizuzu.
• Ukusebenza: 4.
• Udidi: Ixabiso.
• Ikhitshi: eMelika.

Izithako

• I-1/2 indebe ye-Parmesan ushizi.
• 1 1/2 ithisipuni i-garlic powder.
• 1 isipuni se-parsley eyomileyo.
• I-1 ithisipuni ye-thyme eyomileyo.
• 1 ithisipuni ye-paprika.
• 3/4 itispuni yetyuwa.
• 1/2 ithisipuni pepper.
• 1/2 ithisipuni i-onion powder.
• 1/4 ithisipuni i-chili powder.
• 1/8 ithisipuni oregano.
• I-tablespoon ye-1 yeoli ye-avocado.
• 4 iziqwenga zehagu.

Imiyalelo

1. Preheat i-oven ukuya kwi-180º C / 350º. Sitshiza isitshizi sokupheka kwisitya sokubhaka esikhulu esingasitshisi.
2. Hlanganisa ushizi weParmesan kunye neziqholo kwisitya esingenanto. Betha de udityaniswe kakuhle.
3. Fudumeza ioli ye-avocado phezu kobushushu obuphakathi kwi-skillet enkulu.
4. Phezulu i-ngulube yengulube kunye ne-seasonings kwaye ubeke kwi-skillet eshushu. I-cast iron skillet iya kuba yinto efanelekileyo yokugqoka i-crispy. I-Brown amacala omabini eenqunqa zehagu. Dlulisa iziqwenga zengulube ezibomvu kwisitya sokubhaka esilungisiweyo.
5. Thela keto barbecue sauce (ukhetho) kwiinqunqa zehagu.
6. Bhaka inyama yengulube kwi-oven de ubushushu bangaphakathi bufike kwi-150ºC / 300ºF, malunga nemizuzu engama-50. Susa kwi-oven kwaye uvumele inyama yehagu iphumle de ubushushu bangaphakathi bufike kwi-70º C / 160º F, malunga nemizuzu eyi-10.

Ukutya

• Ubungakanani besahlulo: I-1 yengulube yengulube.
• Iikhalori: 423.
• Amafutha: I-17,2 g.
• Iicarbohydrate: I-4 g (i-carbohydrates Net: 3,2 g).
• Iiprotheni: I-59,8 g.

IPalabras iqhosha: I-Keto Yabhaka I-Pork Chops.