Iresiphi yeSuphu yeNkuku yaseMexico enesiqholo

Akunakuze kube buhlungu ukuba neeresiphi ezininzi zesuphu yenkukhu, ngakumbi ngeenyanga ezibandayo.

Nokuba uyenza ngembiza ekhawulezileyo, kwi-cooker ecothayo, okanye kwi-casserole, akukho nto ithuthuzelayo njengesitya sesuphu eshushu.

Le recipe yesuphu yenkukhu ephantsi ye-carb inazo zonke izinto ezenziwe ngesuphu yenkukhu yaseMexico, kodwa ngaphandle kweembotyi ezimnyama. Kodwa ungakhathazeki, awuyi kuqaphela nokuba abasekho.

Le carb iphantsi, isuphu ye-keto inika itoni yeenzuzo zempilo. Ngecephe ngalinye uya konyusa amandla akho omzimba, ufumane i-antioxidants eninzi, kunye nethoni yesikhumba sakho.

Kwaye ulibale ngamabele enkukhu angenamathambo, angenalusu. Siza kusebenzisa inkukhu epheleleyo, amathambo kunye nazo zonke.

Le recipe yile:

• Inezinongo.
• Iyathuthuzela.
• Enencasa
• Ukwanelisa

Izithako eziphambili:

• Pollo.
• I-anyanisi.
• I-Celery.

Izithako:

• Iminqathe.
• Utamatisi.
• Ikumin.

Izibonelelo ezi-3 ezisempilweni zeSophu yeNkukhu yeKeto yaseMexico

# 1: nyusa ukhuseleko

Xa uziva uphantsi, akukho nto ifana nesitya sesuphu ye-keto ukukhulula amajoni akho omzimba.

Ubuninzi be-collagen efunyenwe kwinkukhu ekhululekile isebenza ngokumangalisayo kwimpilo yakho kunye nokugonywa. Le collagen yomeleza ukhuseleko lwakho lomzimba, ngokukodwa emathunjini apho iiseli ze-dendritic zenziwa. Ezi seli ze-dendritic zibalulekile ekomelezeni ukhuseleko lwakho ( ¹ ) ( ² ).

Igalikhi ibonakaliswe ukuba ibonelela ngokhuseleko oluluqilima kwimikhuhlane eqhelekileyo kunye nezigulo. Xa iclove yegalikhi ityunyuziwe, i-enzyme ebizwa ngokuba yi-allicin iphuma. I-Allicin isebenza njengendlela yokukhusela yendalo yegalikhi, kwaye le enzyme yendalo ikwabonelela ngokhuseleko oluxabisekileyo kumzimba wakho. Izifundo ezininzi zibonise indlela igalikhi enokomeleza ngayo kakhulu ukhuseleko lwakho ( ³ ) ( ⁴ ).

Itswele lelinye lawona mthombo ubalaseleyo wendalo wamafutha. Banikezela ngeenzuzo ezahlukeneyo kwaye baqulethe izondlo ezibalulekileyo njengevithamin C kunye ne-zinc. Zombini ezi zondlo zidlala indima ebalulekileyo ekugcineni amajoni akho omzimba asebenza kakuhle ( ⁵ ) ( ⁶ ).

I-Oregano yimifuno enamandla enika incasa ekhethekileyo kwaye inikezela ngokhuseleko olubalulekileyo kwizifo. Uphando lubonakalise indlela ioyile ye-oregano enokuzikhusela ngayo kusulelo lwentsholongwane kwaye ibonelele ngenkxaso enkulu kumzimba wakho ( ⁷ ).

# 2: Ityebile kwi-antioxidants

Ii-Antioxidants ngabadlali abayimfuneko ekuxhaseni inkqubo yokhuselo lomzimba wakho. Nangona ukubonakala kweentlobo ze-oksijini esebenzayo kuyinkqubo yendalo, ukuba ne-antioxidant eyaneleyo yokulwa nemiphumo yayo kubalulekile.

Igalikhi iqulethe izinto ezibalulekileyo ze-antioxidant. Uphononongo lubonise ukuba i-antioxidants efunyenwe kwigalikhi inokunceda ukukhusela izifo zengqondo ezifana ne-Alzheimer's kunye ne-dementia. ⁸ ).

Iikalika zinenani elikhulu le-antioxidants ezilwa nomonakalo weeseli, ezinceda ukugcina impilo yakho ikumanqanaba afanelekileyo ( ⁹ ).

I-Oregano ityebile kakhulu kwii-antioxidants. Kwaye ngokwemvelo iya kubonelela nge-antioxidants emzimbeni wakho njenge-carvacrol kunye ne-thymol, enokunciphisa uxinzelelo lwe-oxidative kunye nomonakalo weseli ( ¹⁰ ) ( ¹¹ ) ( ¹² ).

Iitumato zilungile kwimpilo yakho yonke, kwaye esinye sezizathu eziphambili ngumthombo wendalo we-antioxidants okhoyo. Ziqulethe i-lycopene, i-vitamin C, kunye nezinye i-antioxidants ezixhasa amandla omzimba wakho wokunciphisa umonakalo we-oxidative kunye nokukhusela izifo kunye nomhlaza. ¹³ ) ( ¹⁴ ) ( ¹⁵ ).

# 3: yomeleza ulusu lwakho

Inkukhu ye-Organic ye-free-range ngumthombo ogqwesileyo we-collagen, obonelela nge-elasticity kunye namandla eluswini. Ikwabonisiwe ukuba ibonelela ngeziphumo ezichasene nokuguga ezikunceda ugcine ukukhanya kobutsha bakho ( ¹⁶ ).

Ukuba sisityebi ngokwemvelo kwi-beta-carotene, iminqathe ibonelela ngenkxaso exabisekileyo kulusu lwakho. I-Beta-carotene ibonakaliswe ukuba ikhusela ekonakalisweni kwesikhumba, inceda ekunyangeni amanxeba, kwaye ngokubanzi ifaka ulusu ngamandla. ¹⁷ ).

Phakathi kwezakhamzimba ezibalulekileyo eziqulethwe yitumato, ezinye zinceda ulusu lwakho. IVithamin C, iLycopene, kunye neLutein zilungile kwimpilo yolusu, zinika amandla, ukuqina, amandla, kunye nokhuseleko kwimitha ye-UV eyingozi ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ) ( ²¹ ) ( ²² ).

I-Keto isuphu yenkukhu yaseMexico

Ngaba ukulungele ukwenza isuphu yeketo ethuthuzelayo nemnandi?

Okokuqala, thatha imbiza enkulu kwi-pantry yakho kwaye uyibeke esitovini. Yongeza amanzi, inkukhu, imifuno, kunye nazo zonke izinongo zakho. Yizisa iziqulatho zembiza. Xa sele iqalisile ukubila, nciphisa ubushushu kwaye ubambe iiyure eziyi-1 de inkukhu ifikelele kubushushu bangaphakathi obuyi-75º C/165º F, ithambe ngefolokhwe, ize iwe ethanjeni.

Emva kokuba inkukhu yenziwe, cima ubushushu kwaye ususe ngokucophelela inkukhu ebhodweni ngeentambo okanye i-spoon edibeneyo. Beka inkukhu kwisitya esikhulu kwaye uqale ukususa inyama kwithambo, kwaye ususe amathambo emva koko. Uyakwazi ukukrazula inkukhu ukuba uyafuna okanye uyishiye ibe ziingceba, kuxhomekeke kukhetho lwakho. Nantoni na oyikhethayo, yibeke ecaleni inkukhu xa sele ugqibile.

Yongeza i-zest kunye nejusi yekalika embizeni kunye nomhluzi wemifuno. Ukusebenzisa i-blender yokucwiliswa, xuba ngokucophelela de isobho sihambe kakuhle, okuya kuthatha imizuzu embalwa. Ngoku lixesha elihle lokungcamla kancinci kwaye ubone ukuba i-seasonings ifuna ukulungiswa.

Xa isuphu ithanda, yongeza iitumato kunye nenkukhu embizeni kwaye ugxobhoze yonke into de idityaniswe kakuhle, idilize imizuzu eyi-15-20.

Khonza uhonjiswe nge-cilantro entsha, i-avocado, i-bell pepper esandul 'ukunqunyulwa, kunye nejusi yelemon eyongezelelweyo. Ukwenzela isuphu ye-fancier, yongeza i-tablespoon ye-ukhilimu omuncu ngaphezulu.

Isuphu yenkukhu yaseMexico enesiqholo yeketo

Nokuba uzama ukufudumeza ngobusuku obubandayo okanye isidlo sangokuhlwa, le suphu yenkukhu yaseMexico enesiqholo ayilungelanga umphefumlo kuphela, inencasa kakhulu!

• Ixesha lokulungiselela: I-30 minutos.
• Ixesha elipheleleyo: Iiyure ze-1,5.
• Ukusebenza: 5 - 6 iikomityi.

Izithako

• I-1 enkulu yenkukhu enkulu (i-2.700-3100 pounds / 6-7 g) (okanye i-2.700-3100 pounds / 6-7 g yamabele enkukhu).
• Iikomityi ezi-8 zamanzi (okanye iikomityi ezi-4 zamanzi kunye neekomityi ezi-4 zomhluzi wenkukhu okanye umhluzi wethambo).
• 2 izaqathe eziphakathi, zinqunyulwe.
• 2 i-celery ephakathi, inqunyulwe
• I-anyanisi e-1 ephakathi, inqunyulwe.
• I-1 i-pepper ebomvu ebomvu eqoshiwe ephakathi (ukhetho).
• 2 iicephe zegalikhi egayiweyo.
• 1 isipuni se-paprika.
• 1 isipuni se-garlic powder.
• 1/4 ithisipuni chipotle itshili powder (ukhetho).
• Iitipuni ezi-2 ze-onion powder.
• 2 1/2 iitispuni zetyuwa.
• 1 itispuni yepepile.
• 1 ithisipuni ye-oregano.
• 1/3 indebe entsha yejusi yelamuni.
• 2 iitipuni ze-lime zest.
• Enye i-425g / 15oz yetoti yeetumato ezigayiweyo (ezingenatyiwa).

Imiyalelo

1. Kwimbiza enkulu, yongeza amanzi, inkukhu yonke (okanye amabele enkukhu), imifuno kunye nazo zonke i-seasonings. Yizisa iziqulatho ekubiliseni, unciphise ubushushu kwaye udibanise iiyure eziyi-1 de inkukhu ithambile kwaye iwele kwithambo.
2. Cima ubushushu kwaye ususe ngokucophelela inkukhu embizeni. Beka inkukhu kwisitya esikhulu kwaye uqale ukususa inyama kwithambo. Beka inyama yenkukhu ecaleni kwaye ulahle amathambo.
3. Yongeza i-zest kunye nejusi ye-lime kumhluzi kunye nomxube wemifuno. Ukusebenzisa i-blender yokuntywila, xuba ngononophelo de isuphu ibe lula kakhulu. Lungisa isinongo ukungcamla. Yongeza utamatisi oqoshiwe.
4. Yongeza inyama yenkukhu embizeni, ugxobhoze kwaye udibanise imizuzu eyi-15-20. Hombisa i-cilantro entsha, iavokhado, kunye nejusi yelamuni eyongezelelweyo.

Ukutya

• Ubungakanani besahlulo: 1 ikomityi.
• Iikhalori: 91.
• Amafutha: I-6 g.
• Iicarbohydrate: 8 g (6 g inetha).
• Ifayibha: I-2 g.
• Iprotein: I-14 g.

IPalabras iqhosha: I-Keto isuphu yenkukhu yaseMexico.