Instant Pot Keto Beef Stew Recipe

Akusiyo imfihlo ukuba isuphu elungileyo eshushu iyanelisa kakhulu ngexesha lekwindla ebandayo kunye neenyanga zasebusika. Kwaye kunye nepleyiti yale keto yenyama yenkomo eqhezwayo kwi-cooker ecothayo (le resiphi ifuna iPoti ekhawulezileyo), uya kube ufudumala ngaphakathi nokuba kubanda kangakanani na ngaphandle.

Le recipe ye-keto yenkomo yesityu ayikufudumezi nje kuphela ngezithako ezinempilo, iyamnandi kwaye iya kwanelisa usapho lonke.

Ngolungiselelo olulula kunye nokhetho lokusebenzisa umpheki woxinzelelo okanye umpheki ocothayo, awuyi kuchitha imini yonke ekhitshini ukuzisa le recipe ye keto etafileni. Ngokuchasene noko, unokuyibeka kwaye uyilibale, wenze ixesha lokupheka libe yiqhekeza lekhekhe.

Kuba ibhetshi enye yenza iirenki ezintlanu ukuya kwezintandathu, le keto stew iya kusebenza kakuhle kwisidlo sakho sangokuhlwa esilandelayo, okanye unokuba neveki yesityu esimnandi kuwe.

Khonza wedwa okanye ebhedini yecauliflower ecujiweyo. Unokusika kwaye uqhotse ingcambu ye-celery endaweni ye-carb ephantsi yetapile. Yiphakamise ngamanye amanqatha asempilweni anje ngeavokhado esisikiweyo okanye itshizi yeParmesan, kwaye uzenzele umsebenzi wobugcisa keto. Nantoni na oyikhethayo, awuyi kudana.

Izithako eziphambili kule recipe ye-keto stew ziquka:

• Isityu senyama yenkomo.
• Ibhotolo etyiswe ngengca.
• I-Celery.
• I-anyanisi.
• Ajo.
• Umhluzi wamathambo.

Into ongayi kuyifumana kule recipe yi-cornstarch, i-potato starch, okanye nayiphi na enye i-starch thickener oya kuyifumana kwiivenkile ezininzi ezithengiweyo.

Iinzuzo zempilo zesi sityu senkomo yenkomo ephantsi

Izithako ezikule keto yenkomo yesityu ayenzeli nje isidlo se-keto esimnandi, kodwa zibonelela ngenani leenzuzo zempilo. Nazi ezinye zeenzuzo zokongeza esi sityu se-carb ephantsi kwisicwangciso sakho sokutya se-ketogenic.

Ukuphucula impilo jikelele yomzimba

Akukho nto imbi ngaphezu kwengqele kunye neentlungu oziva ngenxa yokubanda. Kwaye akukho nto ithuthuzelayo njengesitya sesuphu eshushu. Iindaba ezimnandi zezokuba ngalo lonke ixesha ukulunywa kwesi sityu senkomo yeketo imnandi, uya kugcwalisa kwaye uphembelele umzimba wakho ngokunyusa amajoni akho omzimba.

Ngaphandle kokukhala, itswele lilungile kwimpilo yomzimba. Ziqulethe izibonelelo ezininzi, kubandakanywa izondlo eziphambili ezifana ne-vitamin C kunye ne-zinc. Zombini izondlo zidlala indima ebalulekileyo ekomelezeni amajoni akho omzimba ( ¹ ) ( ² ).

Igalikhi yenye imifuno eluncedo ene-antiviral, antifungal, kunye ne-antibacterial properties. Ivumba elinuka kamnandi legalikhi liveliswa xa iikhemikhali ezimbini ezikwigalikhi zidibana zenza umchiza omtsha obizwa ngokuba yiallicin.

I-Allicin, i-organosulfide, ifundwe kwiimvavanyo ezininzi ze-preclinical ngenxa ye-antioxidant, i-anti-inflammatory, antimicrobial, anticancer, kunye neempawu ze-cardioprotective. ³ ). Akumangalisi ukuba zininzi izongezo zegalikhi kwiishelufa zeevenkile zokutya okunempilo.

Ukukhupha eyona allicin kwigalikhi, yityumze okanye uyinqumle ubuncinci imizuzu eyi-10 ngaphambi kokuba uyibeke ekutshiseni. Olu xinzelelo lutyebileyo lwe-allicin luya kunceda ukulwa neempawu zomkhuhlane okanye umkhuhlane kwaye ugcine amajoni akho omzimba esebenza kangangoko.

Ukunciphisa imithambo

I-Vitamin K2 ikhusela i-calcium egciniweyo kwaye igcina i-calcium emathanjeni. Ukuba umzimba wakho awufumani izixa ezaneleyo zevithamin K2, awuyi kuyazi into omawuyenze ngekhalsiyam oyityayo okanye uyigcine phi emzimbeni wakho. Izinga elaneleyo le-K2 linokubangela ukuba i-calcium ikhuphe kwi-arteries kunokuba amathambo, kwaye oko akulungile kwimpilo ye-cardiovascular ⁴ ) ( ⁵ ).

Inyama yenkomo etyiswe ngengca ifakwe ivithamin K2. Kwaye ekubeni le recipe ye-keto yenkomo yenkomo ifuna idosi enempilo yenyama ebhityileyo, etyiswe ngengca, inokunceda ukugcina imithambo yakho icocekile.

Ungazikhathazi ngokufumana iiprotheyini ezininzi ngesi sityu. Ingcamango yokuba iprotheni inokukukhupha kwi-ketosis yi intsomi yenzululwazi.

Kuyinyani ukuba xa zingekho iicarbohydrates, umzimba wakho uguqula iprotein ibe amandla ngenkqubo ebizwa ngokuba yigluconeogenesis. Le nkqubo iyenzeka ngokubambisana nenkqubo ye-ketogenic yokuguqula amanqatha kwii-ketones. Nangona kunjalo, lo ngumsebenzi womzimba oqhelekileyo ongayi kukukhupha kwi-ketosis.

I-Gluconeogenesis eneneni idlala indima ephambili kwi-ketogenic diet. Kukudalwa kweglucose kuyo nantoni na ngaphandle kweecarbohydrates. Kwimeko yesityu, yiprotheni. Naxa ukwi-low-carb diet, udinga i-glucose ukuze uphile. I-glucose eninzi kakhulu yingxaki, ewe. Kodwa i-glucose encinci kakhulu nayo yingxaki.

Ibhotolo ephuma kwiinkomo ezityiswe ingca nayo ina vitamin K2. Enyanisweni, inokuba ngomnye wemithombo engcono kakhulu yokutya kwakho. Yiyo loo nto ukukhetha ukutya okutyiswe ngengca ngaphezu kweenkozo kubaluleke kakhulu. Inyama yenkomo etyiswe ngokutya okuziinkozo ayinazo izibonelelo zempilo ezibalulekileyo ezifumaneka kukutya okutyiswa ngengca.

Uphononongo lubonise ukuba ukutya ukutya okuphezulu kwivithamin K2 kunceda ukunciphisa umngcipheko wokwakhiwa kwe-plaque (i-atherosclerosis) kunye nokuhlaselwa yintliziyo. ⁶ ).

Yehlisa ukudumba

Izithako kwesi sityu sekhabhu ephantsi zonke azinagluten, azinazinkozo, kunye nepaleo. Ukutya ngale ndlela linyathelo lokuqala lokunciphisa ukudumba emzimbeni wakho. Umhluzi wethambo lenkomo iqulethe idosi enempilo ye amaminerali kunye nezondlo, ezifana ne-magnesium kunye ne-calcium ( ⁷ ).

I-Magnesium idlala indima ebalulekileyo ekuthinteleni uhlobo oluphantsi lokuvuvukala okungapheliyo okudityaniswa nezifo ezingapheliyo, ezifana nesifo senhliziyo, uxinzelelo lwegazi, kunye nesifo seswekile ( ⁸ ).

I-calcium, ngokukodwa i-calcium citrate, iye yafundiswa njenge-anti-inflammatory. Olunye uphando lubonise ukuba i-calcium citrate ayigcini nje ukucinezela umsebenzi we-cytokines e-pro-inflammatory, kodwa iphinda ikhulise umsebenzi we-antioxidant kwinqanaba leselula. ⁹ ).

I-Celery yongezwa ngokugqibeleleyo kuso nasiphi na isidlo se-ketogenic esimnandi. Iyahlutha, imanzisa amanzi, kwaye igcwele izibonelelo zempilo- ngakumbi, inciphisa ukudumba. Inceda ukulwa noxinzelelo lwe-oxidative kunye neeradicals zasimahla kunye ne-antioxidants kunye ne-polysaccharides esebenza njenge-anti-inflammatories ( ¹⁰ ).

I-Celery nayo iqulethe i-flavonoids efana ne-quercetin. Izifundo ezininzi zibonise ukuba i-quercetin inezixhobo ezichasayo, ngakumbi ukunceda abo bane-osteoarthritis kunye nezinye iingxaki ezinxulumene nokudibanisa. ¹¹ ).

Imbiza ekhawulezileyo vs Imbiza yokupheka ngokucotha

Ukuba awunayo imbiza ekhawulezileyo, musa ukoyika. Unokusilungiselela esi sidlo kwisipheko esicothayo. Yongeza ngokulula zonke izithako kwi-cooker ecothayo, uvuselela de udityaniswe kakuhle. Emva kokuba yonke into ixutywe, galela iiyure eziyi-8.

Keto Instant Pot Isityu senyama yenkomo

Le recipe ye-classic ye-keto ye-stew ilungile kubusuku obubandayo ekhaya okanye xa unqwenela isityu esithuthuzelayo esingayi konakalisa ukutya kwakho kwe-keto.

• Ixesha elipheleleyo: I-50 minutos.
• Ukusebenza: 5 - 6 iikomityi.

Izithako

• Iponti eyi-500 / 1 g yenyama yedlelo okanye izilwanyana eziqhotsiweyo (zinqumle kwi-5-intshi / 2 cm amaqhekeza).
• I-tablespoon ye-1 yebhotela enotshani (indawo yeoli yeoli ye-olive ye-stew engenabisi).
• Iipuniponi ezi-4 ze-tomato paste.
• 1 ikomityi yeekherothi zomntwana.
• 4 iziqu ze-celery (zinqunqwe).
• 1 i-anyanisi enkulu (i-sliced).
• 4 i-clove yegalikhi (ecoliweyo)
• 500 g / 1 pound radishes (inqunyulwe kwisiqingatha).
• Iikomityi ezi-6 zomhluzi wenkomo (umhluzi wamathambo ukhethwa).
• 2 iisupuni zetyuwa.
• 1/2 ithisipuni yepepper emnyama.
• 1 igqabi le-bay.
• 1/4 ithisipuni xanthan gum.
• Imifuno ekhethiweyo: i-cauliflower, ingcambu ye-celery eyosiweyo, i-kohlrabi, okanye i-turnips.
• Ukufakela okukhethiweyo: i-avocado egayiweyo, itshizi yeParmesan egayiweyo.

Imiyalelo

1. Cofa u-"saute" kunye "nemizuzu eyi-+10" kwiPot yakho ekhawulezileyo.
2. Yongeza ibhotela enyibilikisiweyo kwaye ungeze inyama ukupheka kunye ne-brown imizuzu emi-3-4. Kungcono ukumdaka inyama kwiibhetshi ezincinci zombala obalaseleyo. Yongeza imifuno ebomvu ngaphambili kunye neebhetshi zenyama. Yongeza i-tomato paste.
3. Yongeza umhluzi, ityuwa, ipepile, kunye ne-xanthan gum embizeni. Gxuma kakuhle ukudibanisa izithako.
4. Cima iPot ekhawulezileyo, uze ucinezele "stew" kunye "+40 imizuzu."
5. Xa isibali-xesha sicimile, khulula umphunga ngesandla. Fafaza kwaye ugxobhoze amanani amancinci kakhulu e-xanthan gum ukuya kuhambelana okufunayo.
6. Gcoba ngeparsley entsha ukukhonza ukuba unqwenela.

Ukutya

• Ubungakanani besahlulo: 1 ikomityi.
• Iikhalori: 275.
• Amafutha: I-16 g.
• Iicarbohydrate: 9 g (Iicarbohydrates ezipheleleyo: 6 g).
• Ifayibha: I-3 g.
• Iprotein: I-24 g.

IPalabras iqhosha: keto inyama yenkomo.