Esi sidlo se-shrimp ceviche esikhanyayo nesinesiqholo si-keto-friendly kwaye sigcwele incasa. Ifakwe kwi-lime, i-cilantro, i-cucumber, i-anyanisi ebomvu kunye ne-tomato, ezi zincinci ze-shrimp zigcwele iprotheni kunye nezinye izondlo zokuxhasa impilo yakho ye-keto enempilo.
NONE Sisitya esigqibeleleyo ukuba ukufumanisa kunzima ukufaka ukutya kwaselwandle okutsha ngakumbi ekutyeni kwakho, okugcwele i-omega-3 fatty acids kunye nezinye izondlo ezibalulekileyo.
Lungiselela eyona iresiphi ye-shrimp ceviche owakhe wayizama, ilungile kwimizuzu nje embalwa.
Le shrimps ebabayo i-ceviche yile:
- Citric.
- I-Crunchy.
- Enencasa.
- Shiny.
- Ukukhawuleza kwaye kulula ukwenza.
- I-gluten ayinayo kunye ne-keto.
Izithako eziphambili kule shrimp ceviche ziquka:.
Izithako:
- Ijusi yelamuni.
- ipelepele yejalapeno okanye serrano chili.
- Ioli ye-MCT okanye ioli ye-olive yokutshiza.
I-3 yeeNzuzo zeMpilo ye-Keto Shrimp Ceviche
I-Ceviche sisidlo saselwandle esinamanzi kunye ne-Mexican, i-Caribbean kunye ne-South America. Eyaziwayo nge-marinade e-tangy kunye ne-pops yombala kunye ne-flavour, iiresiphi ze-ceviche ziyahluka ekusebenziseni iinqununu zeentlanzi ezimhlophe eziluhlaza ukuya kwi-shrimp ephekiweyo kunye ne-octopus.
Kukho amakhulu eeresiphi ze-ceviche, kodwa iinqununu eziphambili zihlala zifana. Isitya ngasinye sisitsha, simnandi kwaye senza ukutya kwaselwandle kube yinkwenkwezi yesitya.
Ukuba awungomntu othanda i-shrimp, ungasebenzisa intlanzi emhlophe eluhlaza okanye i-octopus ephekiweyo entsha kwi-marinade ye-citrus. Qiniseka nje ukuba nayiphi na iprotheyini oyisebenzisayo, intsha. Ngoku, makhe sijonge ezinye zeenzuzo eziphezulu zempilo zale shrimp ceviche entsha.
# 1. Ikhuthaza amajoni omzimba
Iiavokhado, iilamuni, iilamuni, zinevithamin C eninzi, i-antioxidant enamandla enokunceda ukugcina amajoni omzimba omelele kwaye athintele izifo ( 1 ).
Iikhukhamba, nangona zenziwe malunga ne-90% yamanzi, zikwanazo izondlo ezongeza umzimba njenge-vitamin A, i-vitamin C, i-folic acid, kunye ne-silica ( 2 ).
Amatswele kukutya okomeleza amajoni omzimba okuquka iselenium, i-zinc, kunye nevithamin C. Itswele likwangumthombo ogqwesileyo wequercetin, i-antioxidant enamandla kunye ne-antiviral compound. 3 ).
# 2. Unceda ukulwa nama-radicals amahhala kunye nokunciphisa ukuvuvukala
Le recipe igcwele izithako ezicebileyo ze-antioxidant, ukusuka kwiiavokhado ukuya kwiitumato kunye netswele.
Okukhona utya i-antioxidants, kokukhona uya kube usilwa ne-radical oxidation yasimahla, inkqubo yendalo enokonakalisa iiseli, i-DNA, kunye neemolekyuli zeprotheyini emzimbeni wakho.
Kwaye xa unciphisa umonakalo omkhulu wamahhala, unciphisa ngokwemvelo ukuvuvukala, ojongene nazo zonke izifo ezingapheliyo ( 4 ).
Iiavokhado zizityebi kwi-carotenoids, i-antioxidants eyaziwa kakhulu ngokukhuthaza impilo yamehlo ( 5 ). Ayisiyiyo loo nto kuphela, amanqatha kwiiavokhado ngokwenene anceda umzimba wakho ukuba ufunxe izondlo ezinyibilikayo ngamafutha njengevithamini A, D, E, K kunye ne-antioxidants efana ne-carotenoids ekutyeni kwakho.
I-Quercetin, efumaneka kwi-anyanisi kunye ne-cilantro, inokuthintela umonakalo omkhulu kunye nokunciphisa ukuvuvukala ( 6 ).
#3. Inyusa imo
Kukho iindlela ezininzi apho ukutya okunesondlo kunokunceda ukugcina impilo yengqondo kunye nokuphucula isimo sakho sengqondo.
Kodwa uxhulumaniso olukhulu phakathi kokutya kunye nomoya kukungakhuseleki kunye nokuvuvukala. Ukudumba kunye nokuphazamiseka kwenkqubo yomzimba yokuzikhusela kunokunxulunyaniswa neentlobo ezithile zokudakumba ( 7 ).
Ngoko kuyaqondakala ukuba ngokugcina umxokomezelo wakho wokuzikhusela womelele kwaye udumbe uphantsi, umoya wakho unokungenelwa.
Iiavokhado Zizityebi kwi-monounsaturated fatty acids (MUFA), amafutha amnandi ezinxulunyaniswa namanqanaba asezantsi okudumba, ukudakumba kunye nesifo sentliziyo ( 8 ).
Iiavokhado zikwaphezulu kwifiber yokutya. Kwisifundo esinye, i-fiber yokutya ifunyenwe ihambelana ngokungafaniyo neempawu zokudakumba ( 9 ).
I-ceviche yemveli ngamanye amaxesha iqulethe ijusi ye-orenji enencasa kwaye iza neetshiphusi zombona okanye iitshiphusi zebhanana. Ungayigcina le shrimp ceviche-friendly ngokufaka i-lemon ye-citrus okanye isiseko se-lime kwijusi ye-orenji kunye nokusebenzisa i-lettuce epholileyo, iikomkomere, okanye i-karoti endaweni ye-tortilla chips.
Olunye ukhetho, ngokuqinisekileyo, kukutya nje i-shrimp ceviche nge-spoon. Kuya kuba kuhle ngokunjalo.
Kwaye, ixesha elipheleleyo lokulungiselela kunye nexesha lokupheka lincinci, ngoko ke unokwenza esi sidlo sihlaziyayo xa ufutshane ngexesha.
Ingaba wenza le shrimp ilula i-ceviche ngesidlo sasemini, i-brunch, okanye njenge-appetizer yepati kunye nabanye. Low Carb Zesty Chicken Tacos okanye i-sauce yeavokhado ecocekileyo, ngokuqinisekileyo iya kuba yiresiphi esisiseko kwikhaya lakho.
Elula Keto Shrimp Ceviche
Le shrimp ceviche ilula kakhulu, i-keto-friendly igcwele incasa entsha ye-shrimp kunye ne-citrusy marinade enekalika, itumata, ikhukhamba kunye ne-avocado ekhrimu. Yongeza itshilisi yencasa enesiqholo kwaye uvuze kwi-oyile ye-MCT okanye i-oyile yomnquma nkqu namanqatha asempilweni ukuxhasa ukutya kwakho kwe-ketogenic.
- Ukusebenza: 4 iiceviches.
Izithako
- I-500g / 1lb i-shrimp entsha ekrwada, iphekwe, ihlutshiwe, ikhutshwe kwaye inqunyulwe.
- 1 i-avocado enkulu enqunqwe.
- 1/4 indebe eqoshiwe i-cilantro entsha.
- I-1 indebe yekhukhamba eqoshiwe.
- I-1/3 indebe yejusi entsha ye-citrus evela kwi-limes okanye umxube we-lemon-lime.
- 1/2 indebe egayiweyo itswele elibomvu.
- 1/2 indebe egayiweyo yeetumato.
- 1/2 itispuni yetyuwa.
- 1/4 ithisipuni pepper.
- Ioli ye-MCT okanye ioli yeoli ye-drizzling (ukhetho).
Imiyalelo
- Lungisa zonke izithako nganye nganye, uqinisekisa ukuba ukucoca, devein kwaye unqunqe i-shrimp ibe yi-1,25 ukuya kwi-2,50 cm / ½ ukuya kwi-intshi eyi-1.
- Yongeza zonke izithako kwisitya esikhulu kwaye udibanise kakuhle ukudibanisa.
- Ungasivumela ukuba isitya sihlale efrijini ukuze marinate iiyure 1-4 phambi kokukhonza okanye ukukhonza ngokukhawuleza.
Amanqaku
Ngalo lonke ixesha qiniseka ukuba uthenga i-shrimp yasendle ekhuliswe ngokuzinzileyo.
Ukutya
- Ubungakanani besahlulo: 1 ukukhonza
- Iikhalori: I-143 kcal.
- Amafutha: I-5 g.
- Iicarbohydrate: I-7 g.
- Ifayibha: I-3 g.
- Iiprotheni: I-29 g.
IPalabras iqhosha: keto shrimp ceviche iresiphi.