Iresiphi yeKeto egalelwe iiPeppers zaseItali

I-Keto efakwe iipepile kukutya okumangalisayo okune-carb ephantsi okusebenza kakuhle kwi-keto yokutya. Ziyincasa, zinesondlo, zinentliziyo, kwaye ziqinisekile ukuba ziyakukholisa wonke umntu. Ngaphezu koko, kukutya okupheleleyo, ukudibanisa amafutha anempilo, iprotheni esemgangathweni, kunye neetoni zemifuno.

Le recipe ephilileyo ye-keto efakwe kwi-pepper idibanisa zonke iintlobo ze-Italian flavour ezifana ne-sausage eshushu, i-tomato eshushu, i-oregano, kunye ne-basil emnandi, kodwa idlula i-pasta ephezulu okanye irayisi. Endaweni yoko, uya kufumana imifuno ephantsi kwe-carb esetyenziselwa ukutshintsha irayisi emhlophe okanye i-quinoa efumaneka kwiindlela ezininzi zokupheka zepilisi.

Le recipe ngokuqinisekileyo iya kuba yongezwa kuluhlu lwakho lokulungiselela ukutya kweveki. Funda ukuze ufunde ukwenza i-keto yepepile yesintu, zeziphi izithako oza kuzifuna, kunye neenzuzo ezimangalisayo zempilo ezibandakanyiweyo kule recipe elula.

Uzenza njani iiPepper eziGqibekileyo zeCarb

Ezi pepper zaseTaliyane eziqholiweyo zinemibala kwaye zinomtsalane, kunzima ukuzixhathisa. Ngethamsanqa, akuyimfuneko. Izithako eziphambili ezifunyenwe kule recipe ziquka:

• Isoseji yaseTaliyane eneziqholo.
• Iipepile.
• Icauliflower.
• Amakhowa.

Iipepile zemveli ezifakwe ngokuqhelekileyo zenziwe ngokuzaliswa kwerayisi. Ukunciphisa inani elipheleleyo le-carbohydrate, irayisi yecauliflower isetyenziswa endaweni yoko. Ukongeza kwi-bulking esi sidlo, i-cauliflower nayo inoluhlu olubanzi lweenzuzo zezempilo kunye nezondlo.

Apho unokufumana irayisi yecauliflower

Kwiminyaka yakutshanje, irayisi yekholifulawa iye yaba yeyona carb ephantsi "yona" enye indawo yerayisi eqhelekileyo. Iiresiphi ezininzi ze-paleo kunye ne-keto zibiza i-cauliflower, iyenza ibe yinto eqhelekileyo kwiishelufu zevenkile. Ngokuqhelekileyo unokufumana irayisi yecauliflower kwiivenkile. Ukuba awukwazi ukuyifumana apho imifuno emitsha ikhona, jonga kwicandelo elinomkhenkce, nangona kucetyiswa ukuba utye irayisi ye-cauliflower entsha endaweni yomkhenkce.

Ukuba ivenkile yakho ayithengisi irayisi yecauliflower, unokwenza eyakho. Thenga nje i-cauliflower, yinqumle kwiintyatyambo ezincinci, uze ugaye i-florets kwiprosesa yokutya kuze kube "iinkozo zerayisi".

Isithako endaweni yokwenza i-keto stuffed peppers

Eyona nto ingcono malunga nepepper efakwe kwi-keto yindlela eguquguquka ngayo. Ukuba awunaso isithako esithile esandleni, ungasitshintshela ngokulula esinye esifunyenwe ekhitshini lakho. Nazi ezinye zezithako ezithatha indawo ezilula onokuthi uzenze, ngelixa ugcina iprofayile yencasa efanayo:

• Iipepile: Kakhulu nayiphi na intsimbi yepepper iya kusebenza kule recipe, ngoko sebenzisa nantoni na onayo. Iipepile eziluhlaza, ezibomvu, okanye ezimthubi zisebenza kakuhle.
• I-Ketchup: Nangona kukulungele ukwenza i-tomato sauce yakho, unokufaka indawo ye-marinara sauce kwi-tomato unamathele, umhluzi wenkukhu kunye ne-Italian seasoning ukukhawulezisa inkqubo. (Funda nje iilebhile ukuphepha iiswekile ezongeziweyo.) Ungasebenzisa kwakhona iitumato ezidayiweyo endaweni yencama yetamati.
• Isoseji yaseNtaliyane: Ukuba awunaso i-sausage yase-Italiya esandleni, unokwenza umxube wakho wenyama kumxube wenyama yenkomo, inyama yehagu, kunye ne-seasoning yase-Italiya eyongezelelweyo.
• Irayisi yeCauliflower: Nangona ikholifulawa iyeyona ndawo iqhelekileyo endaweni yerayisi, imifuno emininzi engeyostatshi ingasetyenziswa kwezi pepile zinekhabhu ephantsi. Gcoba kakuhle okanye "irayisi" i-zucchini, i-squash ephuzi, okanye i-broccoli ukwenzela umphumo ofanayo.

Iiyantlukwano kule recipe yepepper efakwe

Nangona le recipe yepepper ehlotshisiweyo ine-flair ethile yase-Italian, unokuyiguqula ngokulula ukuze ujabulele uluhlu olubanzi lweencasa. Nazi izidlo ezine eziphambili onokuthi uzenze kule recipe yekhabhu ephantsi:

• I-Pepper efakwe kwi-steak yasePhiladelphia: Gcwalisa iipepile eziluhlaza nge-tswele egayiweyo, i-skirt steak esisikiweyo, kunye netshizi ye-provolone yenguqulelo engenagluten yesandwich oyithandayo.
• Tex-Mex isitayile sepepile: Faka indawo ye-taco ye-seasoning ye-Italian seasoning (umxube we-cumin, i-chili powder, kunye ne-garlic powder). Yongeza itshizi yaseMelika endaweni ye-mozzarella kunye ne-Parmesan, kwaye phezulu kunye nezilayi zeavokhado kunye ne-cilantro ye-low-carb twist kule keto taco.
• I-Cheeseburger Stuffed Peppers: Ukufumana isidlo esilula se-carb, gaya i-anyanisi ephuzi, inyama yenkomo, kunye netyuwa kunye nomnyama omnyama phezu kwe-skillet. Gcwalisa i-pepper ngomxube wenyama egayiweyo, phezulu nge-cheddar ushizi kwaye ubeke kwisitya sokubhaka. Bhaka de kunyibilike itshizi kwaye iipepile zithambe.
• IiPepper ezifakwe kwiLasagna: Ukwenza i-lasagna efakwe i-pepper, landela nje iresiphi engezantsi, kodwa utshintshe i-Parmesan ye-ricotta ushizi. Bhaka i-pepper yakho ngokwemiyalelo yeresiphi, kwaye uya kuvuzwa nge-carb ephantsi ye-cheesy lasagna casserole.

Iinzuzo zeCauliflower

Nangona le recipe ineenzuzo ezininzi ezinempilo, i-cauliflower iyenza iphelele kwi-ketogenic diet. Ukongeza kwikhabhohayidrethi ezisezantsi, nazi izibonelelo ezintathu zempilo zecauliflower onokuthi ungazi ngazo.

# 1: Ityebile kwiivithamini

ICauliflower ityebile kwiivithamini, ngakumbi i-vitamin C ( ¹ ).

Ukukhonza enye (ikomityi enye) iqulethe ngaphezu kwe-75% yexabiso lemihla ngemihla elicetyiswayo. IVithamin C inoxanduva lokukhula, ukukhula, kunye nokulungiswa kwazo zonke izihlunu emzimbeni. Ikwabandakanyeka kwimisebenzi eyahlukeneyo, efana nokuveliswa kwe-collagen, ukuvuselela amajoni omzimba, ukuphilisa amanxeba, kunye nokugcinwa kwamathambo, i-cartilage kunye namazinyo ( ² ).

# 2: igcwele i-antioxidants

Ikholifulawa ineekhompawundi ezifana ne-carotenoids kunye ne-tocopherols ezisebenza njenge-antioxidants. Ezi zinceda ukunciphisa uxinzelelo lwe-oxidative kunye ne-radicals yamahhala ebangelwa yindalo, inceda ukulwa nezifo ezingapheliyo, kwaye inokunceda iihomoni zokulinganisela ( ³ ).

# 3: inokukunceda unciphise umzimba

Icauliflower iphantsi kweekhalori kwaye iphezulu kwifiber ( ⁴ ). Le mifuno ye-cruciferous ikunceda ukuba uzive ugcwele ixesha elide, nto leyo enokunciphisa umthamo wokutya kwakho kukonke. Ikholifulawa inokunciphisa ukuqhina kwaye iphucule iingxaki zokwetyisa ezinokuthi zibe negalelo ekufumaneni ubunzima ( ⁵ ).

Yongeza ezi Peppers ziGciniwe ngeCarb kwiSidlo sakho seVeki

Ingaba ulandela ukutya kwe ketogenic ukulahlekelwa isisindo, yenza ukusetyenziswa, gxila kwaye ube nokucaca kwengqondoIiresiphi ezinje ngePepper eStuffed Stuffed yaseTaliyane iyakwenza ukuba uzibuze ukuba wawukhe watya njani ngendlela eyahlukileyo ngaphambili, okanye ngenxa yeenkxalabo zempilo. Zigcwele izondlo kunye nezibonelelo zempilo, incasa emangalisayo, kwaye kulula kakhulu ukuyenza kwaye yabelwe iintsuku zakho zeveki ezixakekileyo.

I-Keto ifake iipepile zaseItali

Ezi pepile zisezantsi zekharb keto zifakwe kwiincasa zase-Italiya zakudala kwaye sesona sidlo sikhawulezayo nesilula ukonwabela phakathi evekini.

• Ixesha lokulungiselela: I-10 minutos.
• Ixesha lokupheka: I-25 minutos.
• Ixesha elipheleleyo: I-35 minutos.
• Ukusebenza: 6 iipepile ezifakwe.
• Udidi: Ixabiso.
• Ikhitshi: IsiTaliyani.

Izithako

• 1 icephe yeoyile yomnquma.
• 1 ithisipuni isinongo saseNtaliyane.
• I-500g / 1lb ye-sausage yesiTaliyane enesiqholo, egayiweyo.
• 1 i-anyanisi encinci (inqunyulwe kakuhle).
• 1 indebe yamakhowa (inqunyulwe).
• I-1 indebe ye-cauliflower irayisi.
• 1 itispuni yetyuwa.
• 1/2 ithisipuni pepper.
• Iipuniponi ezi-2 ze-tomato paste.
• 1/2 indebe yenkukhu yenkukhu.
• 1/2 indebe yeParmesan ushizi.
• 1 indebe ye-mozzarella ushizi.
• 3 iipepile ezinkulu zentsimbi (isiqingatha).
• 1/4 indebe ye-basil entsha.

Imiyalelo

• Preheat i-oven ukuya kwi-175º C / 350º F.
• Yongeza ioli yeoli kwi-skillet enkulu phezu kobushushu obuphakathi. I-Brown i-sausage yaseNtaliyane kwi-3-4 imizuzu.
• Yongeza i-anyanisi, amakhowa, irayisi yekholifulawa, ityuwa, ipepile kunye ne-Italian seasoning de imifuno ithambile, malunga nemizuzu emi-5.
• Yongeza i-tomato unamathele kunye nomhluzi. Hlanganisa kakuhle ukudibanisa. Ukuzalisa ukuzaliswa kwi-8-10 imizuzu.
• Yongeza ushizi weParmesan. Lungisa isinongo ukuba kuyimfuneko.
• Sika iipilisi kwisiqingatha (ubude) kwaye ungeze ukuzaliswa. Phezulu nge-mozzarella ushizi kwaye ubhake imizuzu engama-20-25 kude kube phezulu kubomvu wegolide. Gcoba nge-basil entsha.

Ukutya

• Ubungakanani besahlulo: 1 ipepile egayiweyo.
• Iikhalori: 298.
• Amafutha: I-18 g.
• Iicarbohydrates: Iikhabhohayidrethi inetha: 8 g.
• Iiprotheni: I-27 g.

IPalabras iqhosha: keto efakwe kwipepile yaseItali.