Iresiphi yeCarb ephantsi enoqholiweyo yeKeto Salmon Burgers

Le ayisiyiyo iresiphi yakho yekeyiki yesalmon. Ezi Keto Salmon Burgers zicrispy ngaphandle kwaye zithenda ngaphakathi, kwaye zigcwele iziqholo eziqholiweyo.

Ingaba ufuna iprotheni entsha yokukhetha ukugqiba isaladi ehlaziyayo okanye i-snack ekhawulezayo lungisa ukutyaEzi bhega zesalmon ezikrwada azisoze zidane. Akunjalo nje ukuba kulula ukwenza, kodwa zilayishwe amafutha aphilileyo, igqibelele kuwe Ukutya ketogenic.

Izithako eziphambili zeCarb ephantsi yeSalmon Burgers

Kukho isizathu sokuba ezi burgers ze-salmon ze-keto aziyi kukukhupha kwi-hook. ketosisIpakishwe ngamafutha asempilweni, iiprotheyini, kunye nesixa esilungileyo seziqholo ukukugcina ubuyela ngaphezulu. Izithako eziphambili ziquka:

• I-salmon enkonkxiweyo okanye i-salmon ephekiweyo entsha.
• Chipotle mayonnaise.
• Sriracha isosi eshushu.

Ngokungafaniyo neeresiphi zebhega yeentlanzi, ezi patties zesalmon azifuni imvuthuluka yesonka, engafanelekanga kwisidlo se-keto kuba iqulethe ezininzi kakhulu. iicarbohydrate. Endaweni yoko, ekuphela kwento efunekayo ngumgubo omncinci wekhokhonathi kunye nomgubo wealmondi ukwenza la maqebengwana amnandi.

Kungenjalo, ukuba ufuna isonka ngaphandle kwezi keto salmon burgers, unokukrazula iirandi zehagu kwaye uzisebenzise njenge "breadcrumbs." Ukuba uthanda olu khetho, vele ugqoke i-patties eluhlaza kunye ne-pork rind chunks ngaphambi kokuba uzibeke kwi-skillet.

Ngaphandle kokuba kulula kakhulu ukuhlanganisa kunye nokugcina iimacros zakho zijongiwe, la maqebengwane esalmon akhrisimezayo nawo ayakwenza uzive wonwabile ukufumana zonke ezo amafutha aphilileyo kunye neeproteni ezaziwa ngazo isalmon.

Iinzuzo zesalmon yasendle

Kukho inani leenzuzo ozifumanayo ngokutya isalmon yasendle. Isalmon yasendle iphezulu kwi-omega-3 fatty acids kunye nezinye izinto ezincinci eziluncedo kunesalmon yasefama, edla ngokutyiswa isoya kunye neepellets zombona. ¹ ).

I-salmon yasendle ikwangumthombo obalaseleyo weprotheyini ebhityileyo. Ngenxa yezi zizathu, i-salmon ifundwe ngemiphumo enokubakho ekulahlekeni kwesisindo kunye nempilo yenhliziyo. ² ) ( ³ ).

Ukulawula ubunzima

I-Salmon ibe ngumxholo wokunciphisa ubunzima bokuqala kunye nezifundo zokulawula. Uphononongo oluncinci kwiigundane olupapashwe kwi-2008 lubonise ukuba ukongeza i-salmon ekudleni kweempuku ngokwenene kuthintele ukutya kwekhalori epheleleyo nangona iigundane zinempendulo embi kwi-leptin. ⁴ ). ILeptin luphawu lwehomoni oluxelela ingqondo yakho ukuba izele.

Olunye uphononongo ngokubanzi lubonisa ukuba ukongeza intlanzi kwisicwangciso sokutya esinekhalori sikwaphucula iinzame zokuncipha ( ⁵ ). Kodwa asizizo zonke iintlanzi ezinomphumo ofanayo.

Uphononongo lwaseKhanada lujonge umahluko ekutyeni iintlobo ezahlukeneyo zeentlanzi kwaye lwafumanisa ukuba i-salmon inefuthe elihle kubuntununtunu be-insulin. ⁶ ). Oku kukufumanisa okubalulekileyo, ngokuqwalasela ukuba uhlobo lwe-2 yeswekile luye lwafikelela kwinqanaba elikufutshane le-bhubhane kumazwe afana ne-United States ( ⁷ ).

I-Micronutrients kunye ne-Omega-3

I-salmon yasendle inokunceda ukunciphisa uxinzelelo lwe-oxidative kunye nokuvuvukala kwenkqubo. Kungenxa yokuba isityebi kwi-micronutrients, kubandakanya iivithamini, iiminerali, kunye ne-antioxidants. Ikwatyebile kwi-omega-3 fatty acids i-DHA kunye ne-EPA.

Ezinye iivithamini kunye neeminerali nazo zibhekwa njenge-antioxidants, njenge-suite yonke ye-vitamin B, i-vitamin D, kunye ne-selenium, zonke ezifumaneka kwiimali ezinkulu kwi-salmon yasendle. Ezi zondlo, zidibene ne-carotenoid ebizwa ngokuba yi-astaxanthin, zibonelela ngokhuseleko olukhulu lwe-antioxidant. I-Astaxanthin yiyo eyenza isalmon ibe nombala o-orenji otyebileyo ( ⁸ ).

Ngokudityaniswa ne-omega-3s efunyenwe kwi-salmon, i-astaxanthin ibonakaliswe inceda ekuphuculeni ibhalansi ye-LDL ukuya kwi-HDL cholesterol, ibonelela ngokhuseleko lwentliziyo, ukunciphisa ukudumba okuyingozi kwingqondo, kunye nokuphucula ukuqina kolusu. ⁹ ) ( ¹⁰ ) ( ¹¹ ) ( ¹² ).

Ukulwa neempendulo ezivuthayo zingundoqo ekuthinteleni uninzi lwezifo ezingapheliyo ezijongene nabantu, ezifana nomhlaza, ukuphazamiseka kwe-metabolic, kunye nesifo senhliziyo.

Iprotheni esemgangathweni ophezulu

Njengamafutha anempilo, iprotheyini ibalulekile ukuze umzimba wakho usebenze ngokufanelekileyo. Iprotheyini inceda umzimba wakho ukuba uphilise ekulimaleni, ugcine kwaye wakhe izihlunu ezibhityileyo, kwaye ulawule iihomoni ezilawula ukutya kwakho ( ¹³ ) ( ¹⁴ ).

Ukuthathwa kweeprotheyini kukwayinxalenye ebalulekileyo yephazili yokuncipha kobunzima. Xa ulahlekelwa ubunzima, ukutya iprotheyini eyaneleyo kubalulekile ukukhusela ukulahleka kwemisipha, kuba umzimba wakho utshisa iikhalori ezigciniweyo ( ¹⁵ ).

Ngokunika umzimba wakho iprotheyini oyidingayo, uyawuxelela ukuba akufuneki uchithe ixesha uqwenga izicubu zezihlunu zakho. Ukuqinisekisa ukuba ukwi-ketosis kuya kunceda kule nkqubo, kuba umzimba wakho uya kuxhomekeka ngakumbi kwiivenkile zakho zamafutha ukuze ufumane amandla.

Iprotheyini ingundoqo ukwenza uzive ugcwele kwaye unelisekile, oku kuthetha ukuba mancinci amathuba okutya kakhulu. Iiprotheyini ezithile zinceda ukwandisa ubuntununtunu kwi-leptin ( ¹⁶ ). Kuba i-leptin ilawula imvakalelo yokuzala, ukonyuka kobuntununtunu kuya kubonisa kumzimba wakho ukuba ugcwele ngokukhawuleza.

Xa ukwisidlo se-ketogenic, kulungele ukukhetha ukutya okungagcini nje kukugcina ugcwele, kodwa ucebile kwizondlo, ngoko unokwandisa yonke into. Ngokutya isalmon yasendle ubuncinci kabini ngeveki, ukhetha umthombo weprotheyini ekumgangatho ophezulu ongenakukwazi ukuqulatha ungcoliseko kunye nezongezo ezenziweyo zeentlanzi ezikhuliswe efama.

Impilo yentliziyo

I-Salmon ityebile kwi-omega-3 fatty acids, ebonakaliswe ekuncedeni ukunciphisa ukuvuvukala okubangela isifo senhliziyo, ukomeleza imisipha yentliziyo, uxinzelelo lwegazi oluphantsi, kunye nokulungisa izicubu ezonakeleyo kwi-arteries. ¹⁷ ) ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ). Ke ngoko, ukutya isalmon yasendle rhoqo kunokunceda ukunciphisa amathuba okubandezeleka kwezi meko.

Impilo yengqondo kunye ne-nervous system

Ubuninzi bevithamini B kunye ne-omega-3 fatty acids yenza i-salmon ibe kukutya okunempilo kwengqondo. Iivithamini ze-B ziquka:

• Vitamin B1 (Thiamine).
• Vitamin B2 (Riboflavin).
• I-Vitamin B3 (i-Niacin).
• I-Vitamin B5 (i-Pantothenic Acid).
• Vitamin B6.
• I-Vitamin B9 (i-Folic Acid).
• Vitamin B12.

Nganye kwezi vitamin zifumaneka kwisalmon yasendle, kwaye iniacin kunye neB12 zinawona manqanaba aphezulu oxinaniso ( ²¹ ). Ayisiyiyo kuphela iivithamini ze-B ezinceda ukunciphisa ukuvuvukala emzimbeni, kodwa zikhusela iimbumba zeeseli, impilo ye-mitochondrial, kunye nokulungisa i-DNA ( ²² ). Badlala indima ebalulekileyo ekukhuseleni ukusebenza okuqhelekileyo kwengqondo kunye nenkqubo ye-nervous ( ²³ ).

I-DHA luhlobo lwe-omega-3 efumaneka kwi-salmon. Ikhona kwisalmon yasendle kuba itya i-algae eyivelisayo. I-DHA isoloko iboniswa kwizifundo ukunika ukhuseleko kwingqondo nakwi-nervous system. Nangona kungekhona zonke iindlela ezicacileyo, izazinzulu zikholelwa ukuba le mpembelelo ibangelwa inxalenye enkulu kwiimpawu zayo ezichasayo.

Izifundo ziye zadibanisa ukusetyenziswa kwe-salmon ecebileyo ye-DHA kunye nokunciphisa ixhala kunye neempawu zokudakumba. Ikwakhusela ubuchopho kubantwana abangekazalwa njengoko bekhula, inciphisa inkumbulo enxulumene nokwaluphala, kwaye inciphisa umngcipheko wokuba ne-dementia. ²⁴ ) ( ²⁵ ) ( ²⁶ ) ( ²⁷ ) ( ²⁸ ).

Iziqholo zeKeto Salmon Burgers

Ezi keto salmon iikeyiki okanye burger ziqinisekile ukuba zivela rhoqo kwi yakho isicwangciso sokutya se-ketogenic. Ungasebenzisa iifillet ezishiyekileyo zesalmon okanye isalmon enkonkxiweyo, kodwa qiniseka ukuba isoloko isendle kwaye ayilinywanga. Zilungile kuba unako ukuzifudumeza kwiskillet esikhulu, okanye kubanda ngqo ukusuka efrijini kwisaladi eluhlaza okanye ukuya kwaye idla ngaphandle kwekhaya.

• Ixesha elipheleleyo: I-10 minutos.
• Ukusebenza: 4 iibhega zesalmon.

Izithako

• Icephe eli-1 lokufumba i-chipotle mayo.
• 1 - 2 ithisipuni Sriracha sauce.
• 1/2 itispuni yetyuwa.
• 1/4 ithisipuni pepper.
• 1 iqanda elikhulu
• I-2 tablespoons i-anyanisi eluhlaza, inqunyulwe kakuhle.
• 1/2 isipuni somgubo wekhokhonathi.
• Iipunipoli ezi-2 zomgubo we-almond.
• Isalmon enkonkxiweyo e-1 okanye i-½ iponti yesalmon ephekiweyo, ngokukhethekileyo i-sockeye okanye isalmon epinki.
• I-tablespoon ye-1 yeoli ye-avocado okanye ioli yeoli.
• 1/4 ithisipuni utshaya paprika.
• 4 iicephe zetshizi.
• Ijusi yelamuni (ukhetho).

Imiyalelo

1. Yongeza i-mayonnaise, i-Sriracha, i-paprika, iqanda, kunye ne-chives kwisitya esikhulu sokuxuba. Yongeza ityuwa kunye nepepper ukunambitha.
2. Yongeza i-salmon, umgubo we-almond, kunye nomgubo wekhokhonathi kumxube. Gxuma ngononophelo ukudibanisa zonke izithako.
3. Yahlula umxube we-salmon kwiimfumba ezine kwaye wenze iipatties.
4. Gcoba i-skillet enkulu okanye i-nonstick skillet ngeoli ye-avocado kwaye ubeke phezu kobushushu obuphezulu. Beka i-patties kwioli eshushu kwaye upheke imizuzu emi-3-4. Flip i-burgers kwaye upheke phezu kobushushu obuphakathi kwelinye icala kude kube mdaka wegolide.
5. Hombisa ngetswele eliluhlaza ukuba uyanqweneleka kwaye ukhonze kunye ne-chipotle mayo njengesosi. Ungongeza kwakhona i-dash yelamuni ukuyinika ukugqiba okumuncu.

Ukutya

• Ubungakanani besahlulo: 2 iibhega zesalmon.
• Iikhalori: 333.
• Amafutha: I-26 g.
• Iicarbohydrate: I-3 g (i-carbohydrates Net: 2 g).
• Ifayibha: I-1 g.
• Iprotein: I-17 g.

IPalabras iqhosha: keto salmon burgers.