Iresiphi emnandi ye-carb ephantsi ye-keto meatloaf

Ngaba ujonge indlela yokunonga ukulungiselelwa kokutya kwale veki?

Zama le keto meatloaf enencasa yokongeza iindidi ezahlukeneyo kwimenyu yakho yeveki. Nge-2 grams kuphela ye-net carbs nganye, le recipe ye-meatloaf iqinisekile ukukunceda ukuba uqhubeke. kwi-ketosis, iya kukugcina uhluthi kwaye ikunike ukuxinana kwezondlo. Ngaphezu koko, esi sidlo se-carb ephantsi sifanelekile ukondla usapho lonke okanye ukunika intsalela eyaneleyo yeveki yonke.

Uyenza njani iCarb Meatloaf ephantsi

Iiresiphi zesiNtu zenyama yenyama zisebenzisa i-breadcrumbs ukukhusela inyama ephantsi (ngokuqhelekileyo inyama yenkomo, ihagu okanye i-turkey yomhlaba) iyahlukana. Iinguqulelo ezingenaGluten zithatha indawo ye ukutya kwelineed, la umgubo wekhokhonathi okanye umgubo weamangile ngesizathu esifanayo.

Inyani: I-Breadcrumbs okanye enye i-gluten-free ayimfuneko ngokupheleleyo. Ngaba i maqandaHayi umgubo okanye iimvuthuluka zesonka ezibamba umxube kunye. Kule recipe elula ye-keto meatloaf, awuyi kusebenzisa nayiphi na engentla. Endaweni yoko, uya kudibanisa i-free-range yomhlaba yenkomo kunye namaqanda anegwele kunye nemifuno yokunambitha.

Ukuba ngokuqinisekileyo kufuneka ube ne-breadcrumbs kwi-meatloaf yakho ukuze ufezekise ukuthungwa okukhethiweyo, zama ukongeza ezinye amaqhekeza ehagu egayiweyo.

Esikhundleni sokuwaphosa kwi-blender, unokufuna ukuwaqengqa phezulu ukuze ufumane ukuthungwa kwe-crunchiest. Ibhonasi: Inyama yehagu ayinagluten.

Kwiresiphi ephantsi ye-carb dinner engezantsi, sebenzisa ioyile yeavokhado, imvubelo yesondlo, imifuno emitsha kunye nepepper emnyama yokunambitha. Iiresiphi ezininzi zemeatloaf zibiza i-seasonings ezinokulayishwa ushukela okanye ezinye izithako ezingafunwayo, ezifana neesosi ezibomvu ezineswekile okanye i-BBQ sauce.

Qaphela ngeendlela zokupheka eziqulethe i-Worcestershire sauce, ehlala iqulethe i-gluten. Kwaye ujonge ukubala kwe-carb kwileyibhile, njengoko ezinye iimpawu ze-Worcestershire sauce ziqulethe inani elimangalisayo leswekile.

Isosi yetumato ngomnye umthombo weswekile ofihliweyo, jonga ukubalwa kwakho kwe-carb. Iketchup engenaswekile lukhetho ukuba awufuni yenza eyakho keto ketchup.

Iiresiphi ezibiza i-tomato intlama okanye coconut amino acids (indawo ethatha indawo yesosi yesoya) kufuneka ilunge. I-tomato sauce inokuba ngumthombo ofihlakeleyo weswekile, ngoko unokufuna ukunamathela kwi-tomato paste ngaphandle kokuba unokufumana isosi ngaphandle kweswekile.

Ukukhethwa kwezithako ezisemgangathweni

Xa ukhetha izithako ze keto meatloaf yakho, khumbula ukuba umgangatho ubala. Soloko ukhetha ezona zithako zikumgangatho ophezulu onokufikelela kuzo. Ithetha ukuba inyama yenkomo etyiswe ngengca y amaqanda akhuliselwe emadlelweni.

Kodwa ngaba ngokwenene inyama yenkomo etyiswe ngengca inezondlo kunenyama yenkomo yokondla? Ngokuqinisekileyo kunjalo. Inyama yenkomo eyondliwa ngengca iqulethe iivithamini ezininzi, iiminerali, i-antioxidants, kunye nomlinganiselo ophezulu wamafutha anempilo kunenyama yenkomo eyondliwe. ¹ ).

Ngezantsi kukho ezinye zezibonelelo ezithile zenyama yenkomo etyiswe ngengca. Xa kuthelekiswa nenyama yenkomo etyiswe ngengca yile:

1. Ininzi kwi-CLA (i-conjugated linoleic acid).
2. Isityebi kwi-omega-3 fatty acids.
3. Igcwele iivithamini kunye ne-antioxidants.

Zininzi kwi-CLA

Inyama yenkomo etyiswe ngengca iqulethe i-CLA, i-conjugated linoleic acid, eyi-asidi enamafutha afumaneka kwinyama kunye neemveliso zobisi. Ngokwe-in vitro kunye nezinye kwiimodeli ze-vivo, i-CLA inokunceda ukulwa nomhlaza kwaye inokuthintela ukukhula kwethumba ( ² ). Uphando lukwacebisa ukuba lunokunceda ukugcina ubunzima bomzimba obunempilo ( ³ ).

Ukutya okulayishwe ngamafutha asempilweni njenge-CLA kunokuba nefuthe elithe ngqo kumanqanaba eswekile yegazi. I-Journal ye-Endocrinology kunye ne-Metabolism ijonge iziphumo zamafutha anempilo kumanqanaba e-insulin kubantwana abatyebileyo.. Olu phononongo lufumanise ukuba i-37% yezigulana zinyangwa ngamafutha asempilweni, i-CLA ngakumbi, ibonise ubuntununtunu obungcono be-insulin. ⁴ ).

Isityebi kwi-omega-3 fatty acids

Inyama yenkomo etyiswe ngengca ityebile kwi-omega-3 fatty acids, ngakumbi xa ithelekiswa nenyama yenkomo eyondliwe. I-Omega-3 fatty acids ibonelela ngenani leenzuzo kwintliziyo yakho. Banokunciphisa ukudumba, ukuphucula isimo sengqondo, ukomeleza ukhuseleko, ukunciphisa uxinzelelo lwegazi, ukuphucula impilo yolusu, kunye nokunciphisa isifo senhliziyo.

Ngaxa lithile, abantu batya umlinganiselo we-1: 1 we-omega-3 ukuya kwi-omega-6 fatty acids. Namhlanje, ungasebenzisa amaxesha angama-10 ngaphezulu kwe-omega-6 fatty acids kune-omega-3. Oku kubangelwa ikakhulu kukusetyenziswa ngokubanzi kweeoli zembewu - ezifana c Unyaka y ioyile yemifuno - ekhitshini ( ⁵ ).

Ungathatha i-omega-3 fatty acids kwifomu yokongeza okanye utye intlanzi enamafutha amaninzi kunye nenyama yenkomo etyiswe ngengca. Kodwa kufuneka uzifumane kwimithombo yangaphandle - umzimba wakho awukwazi ukwenza i-omega-3s ngokwawo.

Ngokutsho kwezifundo ezininzi, ukusebenzisa i-omega-3 fatty acids kunciphisa izinto ezininzi ezinobungozi bentliziyo. Kuye kwaboniswa ukuba kunempembelelo enenzuzo kwixinzelelo lwegazi, umthamo wokuzivocavoca, izinga lentliziyo, kunye nokuhamba kwegazi kwe-coronary ( ⁶ ) ( ⁷ ). Kukho ubungqina obunamandla obuxhasa indima ye-omega-3 fatty acids ekuthinteleni ukufa kwentliziyo ( ⁸ ).

Igcwele iivithamini kunye ne-antioxidants

Inyama yenkomo etyiswe ngengca iqulethe iivithamini kunye neeminerali ezininzi kunenyama yenkomo etyiswe ngeenkozo. Uphononongo oluninzi lubonisa ukuba inyama yenkomo etyiswe ngengca iqulethe iivithamini A kunye no-E ezininzi. IVithamin A ibalulekile ekuboneni kakuhle kunye nenkqubo yokhuselo lomzimba esempilweni kunye nenzala. ⁹ ). I-Vitamin E isebenza njenge-antioxidant emzimbeni wakho, ikhusela iiradicals zamahhala, ivuselela amajoni omzimba, kwaye ikhusela amahlule egazi ( ¹⁰ ).

Inyama yenkomo etyiswe ngengca ikwane-antioxidants glutathione kunye ne-superoxide dismutase xa kuthelekiswa nenyama yenkomo eyondliwe. ¹¹ ).

I-Glutathione yeyona nto iphambili yokulwa ne-antioxidant emzimbeni wakho kwaye inceda ukwakha kunye nokulungisa izihlunu zomzimba, ukuvelisa iprotheyini emzimbeni, kunye nokuxhasa amajoni omzimba ( ¹² ). I-Superoxide dismutase yi-enzyme ephula iimolekyuli ezinokuba yingozi kwiiseli, ukukhusela umonakalo wezicubu ( ¹³ ).

Yongeza le recipe ye-keto meatloaf kwi-prep yakho yokutya yeveki

Iiresiphi ezisezantsi zekhabhu akufuneki zibe yindinisa. Le keto meatloaf ilula ifanelekile kukutya kwakho kwe-keto kwaye isebenzela ipaleo nayo.

Ukuze wenze oku, uya kufuna ipani yesonka, isitya esikhulu, kunye neprosesa yokutya. Sika imizuzu eli-10 ngexesha lamalungiselelo kwaye ufudumeze i-oven yakho ukuya ku-205º C / 400º F. Inyama yenyama ithatha phakathi kwama-50 kunye nemizuzu engama-60 ukupheka.

Njengazo zonke iiresiphi ze-keto, le keto meatloaf ikuvumela ukuba ukonwabele ukutya okuthandayo okuthuthuzelayo kunye notshintsho lwesithako esisempilweni. Ukuba ufuna ukuyongeza kwisicwangciso sakho sokutya esiqhelekileyo, zama ukuzama ngemibono ye-keto yokongeza incasa eyahlukileyo.

Ukutyumza amanye amaqhekeza ubhekeni Ngaphezulu, bhaka i-cheddar okanye i-mozzarella ushizi, okanye ufefe iParmesan phezulu.

Khumbula ukufumana izithako ezisemgangathweni, khetha amafutha asempilweni, kwaye uphephe iicarbohydrates ezingafunekiyo ezifana nezinongo ezineswekile kunye neengqumba zesonka zesintu.

Imnandi ephantsi yeCarb Ketogenic Meatloaf

I-Meatloaf kokona kutya kuthuthuzelwayo kunye nongeniso olufanelekileyo kubusuku obuxakekileyo. Khonza ngemifuno ephantsi ye-carb efana icauliflower, broccoli o uzucchini.

• Ixesha lokulungiselela: I-10 minutos.
• Ixesha lokupheka: I-50 minutos.
• Ixesha elipheleleyo: Iyure e-1.
• Ukusebenza: 6.
• Udidi: Ixabiso.
• Ikhitshi: IsiTurkey

Izithako

• 1kg / 2lbs 85% ingca etyiswe inyama ebhityileyo.
• 1/2 isipuni setyuwa ye-Himalayan ecocekileyo.
• I-1 ithispoon ye-pepper emnyama.
• 1/4 indebe yegwele lesondlo.
• Amaqanda ama-2 amakhulu.
• Iipunipoli ezi-2 zeoli ye-avocado.
• 1 isipuni se-lemon zest.
• 1/4 indebe ye-parsley eqoshiwe.
• 1/4 indebe ye-oregano entsha, igayiwe.
• Iigloves ezi-4 zegalikhi

Imiyalelo

1. Preheat i-oven ukuya kwi-205º C / 400º F.
2. Kwisitya esikhulu, hlanganisa inyama yenkomo, ityuwa, i-pepper emnyama kunye nemvubelo.
3. Kwi-blender okanye kwiprosesa yokutya, hlanganisa amaqanda, ioli, imifuno kunye negalikhi. Hlanganisa ade amaqanda abe namagwebu kwaye imifuno, i-lemon, kunye negalikhi ziyacolwa kwaye zixutywe.
4. Yongeza umxube weqanda kwinyama kwaye udibanise ukudibanisa.
5. Yongeza umxube wenyama kwi-pan encinci ye-20x10-intshi yesonka. Igudile kwaye ithe tyaba.
6. Beka kwi-rack ephakathi kwaye ubhake imizuzu engama-50-60, kude kube phezulu kubomvu wegolide.
7. Susa ngononophelo kwi-oven kwaye uthambekise ipani yesonka phezu kwe-sink ukukhupha naluphi na ulwelo. Vumela ukupholisa imizuzu emi-5-10 ngaphambi kokunqunyulwa.
8. Gcoba nge-lemon entsha kwaye ujabulele.

Ukutya

• Iikhalori: 344.
• Amafutha: I-29 g.
• Iicarbohydrate: I-4 g.
• Ifayibha: I-2 g.
• Iiprotheni: I-33 g.