Iiresiphi zenkukhu ezimnyama zenziwe ngokubanzi kunye ne-seasonings emnyama equkethe iswekile kwaye ngubani owaziyo enye into.
Le nguqulo ye-ketogenic iphelisa umxube we-seasoning othengwe evenkileni kwaye ithathe indawo yawo kunye nemifuno ekhethwe ngononophelo kunye neziqholo zokutya okucocekileyo, okunempilo kwe-carb ephantsi.
Inxalenye engcono? Akunjalo kuphela i-ketogenic, kodwa i-paleo-friendly kunye ne-gluten-free.
Le nkukhu ephantsi enekhabhothi eyenziwe mnyama yile:
- Enencasa.
- I-Crunchy.
- Inezinongo.
- Imnandi.
Izithako eziphambili zezi:
- Amabele enkukhu.
- Ikumin.
- Umgubo weChilli.
Izithako ezongezelelweyo ozikhethayo.
- Ipele-Pele yecayenne.
- Umgubo wetswele.
Izibonelelo ezi-3 zempilo zale Recipe yenkukhu eyenziwe Mnyama
# 1: Ityebile kwi-omega-9 fatty acids
Kwiminyaka yakutshanje, ioli ye-avocado ifumene ingqwalasela engakumbi kwindawo yokupheka kungekhona kuphela kwiipropati zayo zokupheka ezitshisa kakhulu, kodwa kunye neprofayili yayo ye-asidi enamafutha.
Ioli yeeavokhado ngumthombo obuninzi I-Omega-9 fatty acids, ekwabizwa ngokuba ngamafutha e-monounsaturated. Nangona kukho intetho eninzi malunga namafutha ahluthayo kunye ne-omega-3s, i-omega-9s ibonakala ingafumani ngqalelo ingako.
Ezi asidi zinamafutha anokumelana namaqondo obushushu aphezulu kune-omega-3s kwaye zikwabonelela ngezibonelelo zempilo, ngakumbi kwintliziyo yakho. 1 ).
Ioyile yeeavokhado ngowona mthombo ubalaseleyo we-omega-9 acids, kwaye i-70% ye-lipids kwiiavokhado ziphuma kumafutha e-monounsaturated ( 2 ).
# 2: ukuphucula ukwetyisa
Le recipe yenkukhu emnandi igcwele imifuno kunye neziqholo. Phakathi kweenzuzo ezininzi zokongeza iziqholo kwisidlo sakho yimpembelelo enokuba nayo kwi-digestion.
Xa unokwetyisa okubuthathaka, uya kuziva ngathi uqaqanjelwa sisisu okanye udumbile. Nangona kunjalo, enye yeziphumo ebezingalindelekanga ezihlala zingabonakali zokwetyisa kakubi kukufunxa kakubi kwezondlo ezinokukhokelela ekusileleni kunye neemvakalelo zokudinwa.
I-Cumin sisinongo esaziwayo ngomsebenzi wayo ophucula ukugaya. Kangangamawaka eminyaka, i-cumin isetyenziswe kwinkcubeko yaseIndiya ukuphucula ukugaywa kakubi.
Uphando lubonisa ukuba ukusebenzisa i-cumin kunokunyusa umsebenzi wee-enzymes eziqhekeza ukutya, ekugqibeleni unike umzimba wakho ngesondlo esingcono ( 3 ).
# 3: ixhasa impilo yomzimba
Esinye isithako esinamandla kule recipe yenkukhu emnyama yigalikhi. Impucuko kwiplanethi yonke ibisebenzisa ikonofile njengesityalo sokuphilisa iminyaka engaphezu kwamawaka amathathu ( 4 ).
Enye yeenzuzo ezaziwayo-kakuhle ukuba igalikhi inikeza umsebenzi wayo wokuzikhusela. Ukongezwa kwegalikhi kuye kwaboniswa ukuba akunciphisi nje kuphela amathuba okuba umkhuhlane oqhelekileyo, kodwa nokunciphisa ixesha lokubanda ( 5 ).
Ikhompawundi kwigalikhi ebizwa ngokuba yi-allicin iveliswa xa ikonofile icolwa. I-Allicin inomsebenzi we-antioxidant kunye ne-anti-inflammatory emzimbeni wakho, onokuchaza iimpawu zokukhuthaza impilo yegalikhi. 6 ).
Keto inkukhu emnyama kwimizuzu engama-20
Le recipe ye-keto imnandi kakhulu iguquguqukayo. Ungayenza njengesitya sakho esiphambili okanye uyenze ibe yi-snack-friendly keto.
Iifillet zenkukhu kunye namaphiko enkukhu zibonakala ngokugqithiseleyo kwiitya zakho ozithandayo, kodwa faka le nkukhu ebomvu ebomvu kwi-skewer ukuze ufumane i-appetizer yenkukhu ephuculweyo oya kuyithanda.
- Ixesha lokulungiselela: I-5 minutos.
- Ixesha elipheleleyo: I-25 minutos.
- Ukusebenza: 4.
Izithako
- 1 - 2 ithisipuni ikumin.
- 1 - 2 iitispuni zetshili yomgubo.
- 1 - 2 iitispuni zegalikhi yomgubo.
- I-1 - 2 i-teaspoon etshaya i-paprika.
- ½ - 1 ithisipuni yetyuwa.
- ½ - 1 ithisipuni yepepile emnyama.
- I-tablespoon ye-1 yeoli ye-avocado.
- Ezine 115 g / 4 oz amabele enkukhu.
Imiyalelo
- Xuba zonke iziqholo kwisitya.
- Kwi-skillet enkulu phezu kobushushu obuphakathi yongeza ioli ye-avocado.
- Ngelixa i-skillet ifudumala, gcoba inkukhu ngokulinganayo kunye nomxube we-spice.
- Ukusebenzisa i-tongs, beka ngobumnene amabele enkukhu kwi-skillet.
- Ukupheka kugqunywe imizuzu eyi-8-10 kwicala elinye. Flip kwaye upheke enye imizuzu eyi-8-10, okanye de ubushushu bangaphakathi bufike kwi-75ºF / 165º C.
- Khonza ngokuhombisa i-cauliflower macaroni kunye noshizi.
Ukutya
- Ubungakanani besahlulo: 1 ibele lenkukhu.
- Iikhalori: 529.
- Iicarbohydrate: 2 g (Umnatha: 1 g).
- Ifayibha: I-1 g.
- Iiprotheni: 95,5.
IPalabras iqhosha: keto inkukhu emnyama.