Iresiphi ye-avocado efakwe amaqanda eKeto

Yintoni na maqanda ukuzaliswa okubenza babe mnandi kakhulu?

Le iresiphi yeqanda efakwe kwelinye inqanaba ngokongeza enye yezinto eziyimfuneko ze-keto: iiavokhado. Ukuba ubucinga ukuba imayonnaise yenza amaqanda akho abe bukhrim, awuyi kukholelwa ukuba umlomo wala maqanda amdaka uya kuba yintoni emva kokongeza iavokhado.

Ngexesha lokulungiselela lemizuzu nje eli-10, ezi appetizers ezine-carb ephantsi, ezingenagluten-zozongezo zigqibeleleyo xa ufuna ukuchukumisa kodwa ungafuni ukutshisa i-oveni. Ngubani onexesha laloo nto?

Izithako eziphambili kula maqanda eKetogenic Stuffed zezi:

• Amaqanda.
• I-Avocado.
• I-anyanisi.

Ukhetho lwezithako ezongezelelweyo:

• Umgubo weChilli.
• Ipele-Pele yecayenne.
• Isosi eshushu.

Iinzuzo ezi-3 zempilo zeeavokhado ezigalelwe amaqanda

# 1: ukuphucula impilo yentliziyo

I-oxidation ye-cholesterol ye-LDL yenye yamanyathelo aphambili ekuqhubeni kwesifo senhliziyo. Ukugcina ukudumba kusezantsi kunye noxinzelelo lwe-oxidative lusezantsi ziziqwenga ezibini ezibalulekileyo zepuzzle yempilo yentliziyo.

Amaqanda aqulethe i-lutein kunye ne-zeaxanthin, ii-phytonutrients ezimbini ezilungele impilo yentliziyo kunye nokukhusela isifo senhliziyo. I-Lutein, i-antioxidant compound, inceda ngokukodwa ukulawula i-HDL (i-high-density lipoproteins) kunye ne-LDL (i-low-density lipoproteins) kwaye inokunceda ukukhusela intliziyo yakho ngokukhusela i-LDL kwi-oxidation ( ¹ ).

I-phospholipids emaqanda nayo ingaba nemiphumo yokukhusela entliziyweni. Izilingo zangaphambili zibonise ukuba i-phospholipids yeqanda inokunceda ukuzola ukuvuvukala kunye nokulawula i-cholesterol, enokuthi ikukhusele kwisifo senhliziyo. ² ).

# 2: ukuphucula impilo yamathumbu

Esinye isondlo esichukumisayo esiqulathwe ngamaqanda ngobuninzi yi-glycine. I-Glycine i-amino acid, ngokutsho kwezifundo, ihambelana ngokuthe ngqo nokunciphisa ukuvuvukala kwamathumbu kunye nomngcipheko wezifo ezifana ne-colitis. ³ ).

Kwizifundo zezilwanyana, ukuxhaswa kwe-glycine kunciphise iikhemikhali ezivuthayo kunye nokunciphisa urhudo, isilonda, kunye notshintsho oluvuthayo emathunjini. Ezi ziphumo zikhokelela abaphandi ukuba bagqibe kwelokuba i-glycine ingaba sisondlo esiluncedo kwabo bane-IBD (isifo se-bowel) ⁴ ).

# 3: ukuxhasa ukwehla kobunzima

Amaqanda alayishwa ngeprotheni; enyanisweni, kukho malunga ne-6 grams yeprotheyini kwiqanda ngalinye. Le proteni iphezulu inceda ukwanelisa umdla womzimba wakho ngendlela engenakukwazi ukuyenza okunye ukutya. Uphando lubonisa ukuba ukutya okuneprotheyini ephezulu kunokunceda ukuphucula ukwehla kobunzima kunye nokulwa nokutyeba ngokusebenza kwi-hormone ye-satiety kunye nokunceda ukwandisa inkcitho yakho yamandla ( ⁵ ).

Ukongezelela, i-lutein efunyenwe ngaphakathi kwamaqanda idibaniswe nokuphucula umsebenzi womzimba, inxalenye ephambili ekulahlekeni kwesisindo ( ⁶ ).

Ijusi ye Lima inokuba negalelo kwiinjongo zakho zokuncipha kobunzima. Ngencasa yayo yesitrasi, inokuba yeyona ndawo ibalaseleyo yokufaka kwisidlo sakho endaweni yoko iswekile okukhokelela ekufumaneni ubunzima. Ukongeza, uphando luye lwabonisa ukuba ii-limes zinokuba namandla endalo okukhuthaza ukwehla kobunzima. ⁷ ).

Avocado Stuffed Amaqanda

Qokelela zonke izithako zakho, lungisa amaqanda kwaye ulungiselele ukwenza isangweji emnandi kunye nokuzalisa.

Nje ukuba uvumele amaqanda akho aphekwe nzima ukuba aphole, bamba isitya esiphakathi, ibhodi yokusika, kunye nemela. Sebenzisa imela ukusika amaqanda abe phakathi ngobude. Susa ama-yolks kwiqanda kwaye uwagcine kwisitya.

Yongeza i-avocado, i-anyanisi ebomvu, ijusi ye-lime, i-coriander, ityuwa, kunye nepepper emnyama kwisitya kunye nezikhupha zeqanda. Thatha ifolokhwe ucube yonke into de idityaniswe kakuhle.

Ngoku, thatha amaqanda akho amhlophe asikiweyo, uwabeke kwisitya kwaye ugcwalise iqanda ngalinye elimhlophe ngeqanda leqanda kunye nomxube weavokhado, ugqibezela nganye ngepinki encinci ye-paprika kunye ne-coriander encinci eyongezelelweyo entsha.

Avocado Stuffed Amaqanda

La maqanda e-Avocado Deviled ayakhawuleza ukwenza kwaye aneenzuzo ezininzi zempilo ebeka i-twist entsha kwisitya saseMelika esiya kubonwa yintsapho yonke.

• Ixesha elipheleleyo: I-10 minutos.
• Ukusebenza: Iziqwenga ezingama-12.

Izithako

• Amaqanda ama-6 amakhulu, aqinileyo.
• I-avocado enkulu e-1 evuthiweyo.
• 1 isipuni sejusi yekalika okanye ijusi yelamuni.
• I-tablespoon ye-1 ye-anyanisi ebomvu inqunyulwe kakuhle.
• Iipunipoli ezi-2 ze-coriander eziqoshiwe.
• 1/4 ithisipuni yetyuwa yolwandle okanye ityuwa ye-kosher.
• 1/4 ithisipuni yepepper emnyama.
• 1/4 ithisipuni ukutshaya i-paprika okanye i-paprika eqhelekileyo.

Imiyalelo

1. Sika amaqanda ngobude, susa i-yolks kwaye ugcine amaqanda.
2. Yongeza izikhupha zeqanda, i-avocado, i-anyanisi ebomvu, ijusi yelamuni, i-cilantro, ityuwa, kunye nepepper kwisitya esincinci. Hlanganisa kwaye udibanise kakuhle ukudibanisa.
3. Beka iihafu ezimhlophe zeqanda kwisitya esikhulu. Gcwalisa iihafu zeqanda nge-avocado kunye nomxube weqanda lomthubi. Ukuba unengxowa yombhobho, oku kunokwenza inkqubo ibe lula. Gcoba nge-pinch ye-paprika kunye ne-coriander eyongezelelweyo ukuba unqwenela.

Ukutya

• Ubungakanani besahlulo: Iqhekeza eli-1 (½ iqanda).
• Iikhalori: 56.
• Amafutha: I-4 g.
• Iicarbohydrate: I-1 g.
• Ifayibha: I-1 g.
• Iprotein: I-3 g.

IPalabras iqhosha: amaqanda eavokhado.