Keto imizuzu engama-30 iresiphi ye-shakshuka

Inzalelwane kwiinkcubeko zoMbindi Mpuma kunye noMntla Afrika, esi sidlo seqanda esingaqhelekanga siyindlela enhle yokuqala usuku okanye ujabulele i-brunch.

Amaqanda aphekiweyo aqubha kwisosi yetamatato eneziqholo ezishushu ezifana nekomini, ikonofile kunye neharissa isinongo, yintoni eyenza umlomo wakho ube manzi?

Ukuba ukhetha amaqanda angamanzi, unokunciphisa ixesha lokupheka ngomzuzu omnye okanye emibini, kuba ukuzingela amaqanda kwandisa ixesha ngomzuzu omnye.

Yongeza izithako ozikhethileyo kule recipe emnandi. I-parsley entsha, i-feta cheese, okanye i-cilantro isebenza ngokugqibeleleyo.

Le recipe ye-shakshuka yile:

• Engaqhelekanga
• Iyathuthuzela.
• Enencasa
• Imnandi

Izithako eziphambili zezi:

• Amaqanda.
• Harissa isinongo.
• Ioyile yeavokhado.

Izithako:

• Iipepile.
• Ipelepele emnyama.
• Iiflakes zepepper ebomvu.

IiNzuzo ezi-3 zempilo zale Recipe yeShakshuka

# 1: xhasa umlo ochasene nomhlaza

Enye yezona zinto zingcono onokuthi uzenze ukuthintela izifo kukucoca ukutya kwakho. Nokuba uzama ukuthintela isifo semetabolism, isifo sentliziyo, okanye umhlaza, iingcambu zempilo zihlala zifumaneka kwipleyiti yakho.

Ukutya iintlobo ngeentlobo zemifuno emitsha yindlela entle yokuqinisekisa ukuba umzimba wakho ufumana izondlo ezifunekayo. Kwaye yonke imifuno kunye nemifuno efakwe kule recipe yenza i-immune impilo gem.

I-Kale, ngokukodwa, ilayishwe iikhompawundi zokulwa nomhlaza. Imifuno ye-Cruciferous, ngokubanzi, ifundelwe amandla abo okulwa nomhlaza, kuquka nemiphunga kunye nomhlaza we-colorectal ( ¹ ).

I-Kale ngumthombo otyebileyo we-sulforaphane, ikhompawundi efundwe ngokubanzi ngomsebenzi wayo wokulwa nomhlaza. Kubonakala ngathi imodareyitha ukufa kweseli yomhlaza, inqanda ukusasazeka kweeseli zomhlaza, kwaye ikhusela nomzimba wakho kwi-carcinogens. Ukongeza, inomsebenzi we-antioxidant, onceda umzimba wakho ukulwa noxinzelelo lwe-oxidative ( ² ).

# 2: Ixhasa impilo yengqondo

Ukongeza ekubeni ngumthombo ogqwesileyo weprotheyini, amaqanda akwane-choline, isondlo esibalulekileyo kwimpilo yengqondo. Ngokukodwa, yi-yolk yeqanda equkethe i-choline.

I-Choline idlala indima kwisakhiwo seembumba zeeseli kunye nokuhlanganiswa kwee-neurotransmitters. Kukwabalulekile ekuphuhliseni ingqondo kwiintsana nakubantwana abancinci ( ³ ).

Yibhloko yokwakha ye-neurotransmitter acetylcholine, ebandakanyeka kwimemori, imo, kunye neminye imisebenzi ebalulekileyo yenkqubo ye-nervous ( ⁴ ).

Uphando olutshanje lujonge nakwi-choline njengesondlo sokunceda ukulwa okanye ukukhusela Isifo se-Alzheimer's ( ⁵ ).

# 3: ukuphucula impilo yentliziyo

Imfundiso yokutyikitya yithiyori yakudala echaza ukuba ukutya kunye nemifuno kufana nenxalenye yomzimba ephilisayo. Ngokomzekelo, i-walnuts ikhangeleka kakhulu njengengqondo, ngoko ke kufuneka ibe neempawu zokuphilisa ingqondo.

Iitumato kukutya okuhlala kubhekiswa kuko xa kuxoxwa ngemfundiso yotyikityo ngenxa yenkangeleko yentliziyo. Akunjalo nje ngenxa yombala obomvu, kodwa ukuba unqumle utamatisi kwisiqingatha, uya kubona amagumbi amane ahlukeneyo, afana kakhulu namagumbi entliziyo yakho.

Yonke into ilungile kwaye ilungile, kodwa yintoni eyenza le ngqungquthela inomdla ngokwenene kukuba utamatisi lukhetho olukhulu lokutya kwimpilo ye-cardiovascular.

Iitumato ziqulethe i-phytonutrient ebizwa ngokuba yi-lycopene. I-Lycopene isebenza njenge-antioxidant kwaye inokukhusela kwi-a ukuhlaselwa yintliziyo. Uphando lubonisa ukuba kukho ubudlelwane obuphambeneyo phakathi kwamanqanaba e-lycopene egazini kunye nomngcipheko wokuhlaselwa yintliziyo, kunye namazinga aphantsi okwandisa umngcipheko ( ⁶ ).

Ngapha koko, uphando lubonisa ukuba ukutya iitumato kunxulunyaniswa nomngcipheko ophantsi wokwenziwa kwe-plaque ebantwini. Kwaye kwizifundo zezilwanyana, ukungeniswa kwe-lycopene kubangele amanqanaba aphantsi e-LDL cholesterol. ⁷ ).

Easy 30 imizuzu keto shakshuka

Le shakshuka inokwenziwa kwiskillet esiqhelekileyo okanye kwi-cast iron skillet.

Ukuba ufuna ukongeza incasa engakumbi, unokufefa i-cilantro entsha okanye i-feta ngaphezulu xa ulungele ukukhonza.

• Ixesha lokulungiselela: I-5 minutos.
• Ixesha lokupheka: I-20 minutos.
• Ixesha elipheleleyo: I-25 minutos.
• Ukusebenza: 4.

Izithako

• I-tablespoon ye-1 yeoli ye-avocado.
• 2 i-pepper ebomvu ebomvu, eqoshiwe
• ½ itswele eliphakathi elityheli, linqunqwe.
• Iikomityi ezi-3 ze-kale, zinqunyulwe
• 2 iitispuni zeharissa isinongo.
• Iitipuni ezi-2 zomgubo wegalikhi.
• 2 iisupuni zekumin.
• ½ ithisipuni yetyuwa yolwandle.
• Iipuniponi ezi-2 ze-tomato paste.
• Iipuniwe ezi-2 zamanzi.
• Amaqanda ama-4 amakhulu asuka kwiinkukhu zodidi lwasimahla.

Imiyalelo

1. Kwi-skillet enkulu phezu kobushushu obuphakathi, yongeza ioli ye-avocado.
2. Xa sele kushushu, yongeza intsimbi yepepile, itswele kwaye ugxobhoze imizuzu emi-5 okanye kude kube nevumba elimnandi.
3. Yongeza i-kale kunye neziqholo, ilandelwa yi-tomato unamathele kunye namanzi, uvuselela de udibanise. Pheka enye imizuzu emi-5, uze unciphise ukumisa.
4. Gcoba kwi-slits ezine kwaye ungeze iqanda ngalinye kwi-sauce, ufefe ityuwa eninzi kwaye upheke ugqunywe imizuzu emi-5, okanye de amaqanda aphekwe kangangoko ufuna.
5. Yahlula kwiinkonzo ezi-XNUMX, phezulu kunye ne-Keto Hot Sauce, kwaye usebenze.

Ukutya

• Iikhalori: 140.8.
• Amafutha: 8.5.
• Iicarbohydrate: 6.25 Iicarbohydrate inetha: 3.76 g.
• Ifayibha: 2.5.
• Iiprotheni: I-57,5 g.

IPalabras iqhosha: lula shakshuka.