Ukuphumla kwe-Keto yeSuphu yenkukhu Recipe kwi-Pot yangoko

Akukho nto ingcono kunesuphu eshushu ngosuku olubandayo. Le suphu yenkukhu ye-keto ayilungele umphefumlo kuphela, kodwa ilungile ekuzaliseni umzimba wakho wonke. Nje ukuba ubone izibonelelo zale suphu inencasa, uya kuba wenza iibhetshi ezinkulu ukuba ziphindeke kulo lonke ixesha lobusika.

Izithako eziphambili kule recipe yesuphu yenkukhu ye-keto ziquka:

• Pollo.
• Butter.
• Ajo.
• Umhluzi wamathambo.
• Iiradishes.
• Kale.

Iinzuzo zezempilo zale suphu yenkukhu ye-ketogenic

Ukongeza ekubeni kukutya okuthuthuzelayo, le suphu yenkukhu ye-ketogenic ilayishwe ngeenzuzo zempilo.

# 1. Ukulwa nokudumba

Inyani eyonwabileyo: Uyalazi ivumba elinamandla ngokumangalisayo eliphuma xa utyumza ikonofile? Oku kungenxa ye-allicin. Le enzyme ngokusisiseko yindlela yokuzikhusela ekhutshwa ikonofile xa ityunyuziwe. Inamandla kangangokuba idibaniswe nokunciphisa ukuvuvukala ngaphakathi komzimba kunye nomngcipheko wezifo ezahlukahlukeneyo, kuquka nesifo senhliziyo ( ¹ ).

Uphononongo lubonise ukuba igalikhi ayigcini nje ukunciphisa ukuvuvukala kodwa inciphisa i-LDL okanye i-cholesterol "embi" (okanye i-low-density lipoprotein) kwaye ilawula i-HDL (okanye i-high-density lipoprotein). Oku kuhle, ngakumbi kwabo banesifo seswekile se-2 ( ² ).

Umhluzi wamathambo Ikwaluncedo kakhulu kuba ilungele phantse yonke into esemzimbeni wakho, kubandakanywa amathumbu.

Ngokuphindaphindiweyo amathumbu abizwa ngokuba "yingqondo yakho yesibini." Ukuba ingqondo yakho yesibini ayilawuleki, ke umzimba wakho uphela nawo ( ³ ).

Ngokutya ngaphezulu umhluzi wamathambo, ufumana ii-amino acids ezibalulekileyo, i-collagen kunye ne-gelatin. Ezi zinokusebenzisana ukunceda ukutywina nakuphi na ukuvuleka kumgca wamathumbu akho (ekwabizwa ngokuba yi i-leaky gut syndrome).

Ukuphilisa amathumbu akho kunokuxhasa amanqanaba aqhelekileyo okudumba emzimbeni wakho ( ⁴ ).

Ibhotolo etyiswe ngengca iqulethe iasidi encinci eluncedo ebizwa ngokuba yi butyric acid. Awuyi kuyifumana kwileyibhile yesondlo kwibhotolo ethengiweyo evenkileni, kodwa le asidi enempilo inenzuzo kakhulu ekunciphiseni ukuvuvukala, ngakumbi kubantu abane-Crohn's disease ( ⁵ ).

# 2. Inceda ukukhupha ityhefu emzimbeni

Abantu abaninzi bayayithanda i-kale, kodwa ngaba ingaphezulu nje kwesiqhelo? Ewe kunjalo. I-kale okanye i-kale iphila ngokulindelekileyo ( ⁶ ).

Iqukethe i-glucosinolates edityanisiweyo ibe yi-metabolites ngexesha lokugaya. Umzimba wakho sele uvelisa i-metabolites ngokwemvelo ukunceda ukulawula imetabolism yakho. Kodwa ikwakhuthaza ukusabela kwe-enzymatic, njengokukhupha ubutyhefu.

# 3. Inceda ukugcina impilo yentliziyo

Abanye babonakala belibala malunga ne-carb ephantsi ye-ketogenic inketho eyiradish. Nangona kunjalo, lixesha lokuba le mifuno yeengcambu ikhanye.

IRadishes iqulethe i-anthocyanins, eziyi-flavonoids ezifumaneka kumaqunube, njengamaqunube. Uphando lubonise ukuba ukutya ukutya kunye ne-anthocyanins kunokunciphisa i-LDL (i-low-density lipoprotein) kunye nokunceda ukulawula i-HDL (high-density lipoprotein) ⁷ ).

Xa oku kusenzeka, kunokunciphisa ngaxeshanye ukudumba kunye nomngcipheko wesifo se-cardiometabolic ( ⁸ ).

Usenokuba ukhe weva amarhe okuba amanqatha amaninzi abangela isifo sentliziyo. Le ngcinga ngokubanzi yenziwa kwiminyaka eyadlulayo yi-American Heart Association. Nangona kunjalo, oku kwangqinwa ukuba bubuxoki kwaye ngoku kwaziwa ukuba kubandakanywa amafutha ahluthayo enempilo njengenkukhu, kukutya kwakho ngumbono olungileyo ( ⁹ ).

Ukutya amafutha atyebileyo asempilweni njengenkukhu nako kuphucula amanqanaba echolesterol. Ngokwenza oko, unokunciphisa umngcipheko wesifo senhliziyo ( ¹⁰ ).

Ngubani owayesazi ikomityi yale suphu yokuzalisa inokuba nezibonelelo ezininzi zempilo ngelixa ikugcina kwi-ketosis ngaxeshanye?

Iingcebiso zokulungiselela

Ukuba ufuna imifuno eyongezelelekileyo kule Suphu yeNkukhu yeCarb Keto ephantsi, zikhululeke ukongeza ikholiflower. Ukuba uthanda isuphu yenkukhu kunye "iinoodles"Unokwenza ii-noodle ze-zucchini kwaye wongeze okokugqibela, ukuncwina ixesha elide ngokwaneleyo ukuba zenziwe ngokuthanda kwakho.

Uyayidinga isuphu yakho ukuze ingabinabisi? Gcoba nje ngeoyile engenanto yobisi njengeoyile yekhokhonathi, iavokhado, okanye ioyile yomnquma endaweni yebhotolo. Le recipe ayinayo i-gluten.

Uya kuvuya ukwazi ukuba esi sidlo se-keto silula sikulungele ukwenziwa ngokushiyekileyo kwezinye izidlo. Faka ngokulula umlinganiselo olinganayo webele lenkukhu elingenamathambo okanye inkukhu yerotisserie endaweni yamathanga enkukhu adweliswe kwiresiphi. Ungasebenzisa nawuphi na umhluzi wenkukhu oseleyo okanye umhluzi wenkukhu endaweni yethambo.

Ikhatshwa enkulu iya kuba iikuki ze keto fluffy. Ungasebenzisa itshizi ye-cheddar endaweni ye-mozzarella ukuze incasa njengezo ziqholo zetshizi ze-cheddar.

Ukuba uphupha isobho senkukhu enokhilimu, unokuzama oku Easy Keto Cream Inkukhu Soup Recipe.

Ukwahluka kokupheka

Zininzi iindlela zokupheka kwezi ntsuku, ke kumnandi xa iiresiphi zinika ukwahluka kwezixhobo zasekhitshini onazo ekhitshini lakho. Qiniseka ukuba, le Sophu yeNkukhu yeKeto iguquguquka kakhulu.

Kwikhitshi eqhelekileyo

Ngelixa le resiphi yenziwe kwimbiza ekhawulezileyo, unokuyipheka ngokulula ekhitshini ngohlengahlengiso olulula nje:

1. Kwi-oven yaseDatshi okanye ipani enkulu, yinyibilikise ibhotolo phezu kobushushu obuphakathi. Kancinci ixesha lamathanga enkukhu egayiweyo ngetyuwa kunye nepepile, uze uwafake embizeni. Pheka kude kube mdaka wegolide malunga nemizuzu emi-3-5.
2. Yongeza izithako eziseleyo, ngaphandle kwe-kale, embizeni kwaye uzise kwi-thumba. Gubungela ngesiciko. Ukunciphisa ubushushu kwaye galela imizuzu engama-20 ukuya kwi-30 okanye de imifuno ithambile.
3. Emva kokuba imifuno yenziwe, qhekeza inkukhu kwaye ungeze i-kale kwisobho. Ukuba uthanda i-kale yakho ethambileyo, ungabuyisela isiciko kwaye udibanise imizuzu embalwa de i-kale iphekwe ngendlela othanda ngayo.

Kwi-cooker epholileyo

Umpheki ocothayo ukwalula ukuziqhelanisa:

1. Hlanganisa zonke izithako ngaphandle kwe-kale kwi-cooker epholileyo kwaye udibanise iiyure ezi-4 okanye ubushushu obuphezulu iiyure ezi-2.
2. Emva kokuba imifuno iphekwe ngendlela othanda ngayo, yikrazule inkukhu, yongeza i-kale, kwaye ilungele ukutyiwa. Ukuba ukhetha i-kale ithambile kancinci, unokubeka isiciko emva kwaye upheke phezu kobushushu obuphezulu enye imizuzu engama-20-25 de wenze ukuthanda kwakho.

Imbiza yeSuphu yeNkukhu yeKeto ngokukhawuleza

Hlala ngesitya sale suphu yenkukhu ye-keto nabuphi na ubusuku beveki kwaye wondle umzimba wakho, ngaphakathi nangaphandle. Oku kutya okuthuthuzelayo kulungele nabani na okwisidlo se-ketogenic kwaye kunokwenziwa lula kwangaphambi kwexesha ukuze kuhambelane nezicwangciso zakho zokutya.

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

Izithako

• 1 ½ iipounds zamathanga enkukhu, zicoliwe.
• 3/4 ithisipuni yetyuwa.
• 1/2 ithisipuni pepper.
• 1 icephe ibhotolo.
• 6 igalikhi ecoliweyo.
• Iikomityi ezi-4 umhluzi wethambo lenkukhu.
• 1 ikomityi yeekherothi zomntwana.
• 2 iikomityi radishes (unqunyulwe kwisiqingatha).
• 2 iikomityi kale
• 1 igqabi le-bay.
• I-anyanisi e-1 ephakathi (encinciweyo).

Imiyalelo

1. Vula i-Pot esheshayo kwaye usethe umsebenzi we-SAUTE +10 imizuzu kwaye unyibilikise ibhotela. Kancinci ixesha lamathanga enkukhu egayiweyo kunye ne-1/4 ithisipuni yetyuwa kunye nepinki yepepper. Yongeza inkukhu kwi-Instant Pot kunye ne-brown kwi-3-5 imizuzu.
2. Yongeza zonke izithako eziseleyo, ngaphandle kwe-kale, embizeni. Cima imbiza ekhawulezileyo. Yivule kwakhona kwaye usete umsebenzi we-STEW +25 imizuzu. Faka isiciko kwaye uvale ivalve.
3. Xa isibali-xesha sikhala, khulula uxinzelelo ngesandla. Gcoba inkukhu, uphonsa i-kale kwisobho, kwaye ulungelelanise ityuwa kunye nepepper ukunambitha.

Ukutya

• Ubungakanani besahlulo: 1 ikomityi.
• Iikhalori: 267.
• Amafutha: I-17 g.
• Iicarbohydrate: I-12 g.
• Ifayibha: I-3 g.
• Iprotein: I-17 g.

IPalabras iqhosha: Iresiphi yeSuphu yeNkukhu yeKeto ngoko nangoko.