Iresiphi yesaladi ye-Keto Chili yeLime yeTuna

Isaladi ye-tuna yendabuko sele ikutya kwe-keto kunye nezithako zayo ezilula ze-tuna enkonkxiweyo kunye ne-mayonnaise, nanini na ketogenic mayonnaise, Icacile. Kodwa loo saladi inokudinwa kakhulu emva kwexeshana ukuba awuyitshintshi kancinci. Le recipe ithatha isaladi ye-tuna ye-keto kwelinye inqanaba kunye nezithako ezinencasa ezibandakanya i-seasonings efana ne-lime kunye netshilisi, i-Dijon mustard, kunye ne-celery eqhekezayo.

Akusekho mfuneko yokuba uzinze kwi-mayonnaise efanayo kunye ne-tuna enkonkxiweyo ngaphandle kokunye ukongeza ukwenza umdla. Le recipe izisa iincasa ezineziqholo ukunonga isicwangciso sakho sokutya se-keto.

Enye Imibono yeSaladi ye-Keto Tuna

Gcoba icephe lale saladi yetuna phezu kwesaladi eluhlaza enxibe iviniga kunye neoli ye-olive ngesidlo sasemini esimnandi se-carb. Okanye uyiguqule ibe yi-lettuce kunye ne-tuna rolls. Yenza iidiphu, usebenzisa izilayi zepikha ukuntywila kwaye utye. Faka isiqingatha seavokhado kunye nonodoli onesisa wesaladi ukwenzela ibhombu yamafutha eketo egqibeleleyo. Ukuze ufumane i-snack okanye isidlo sasemini, gcwalisa isiqingatha sentsimbi yepepper kunye nale saladi ye-tuna ye-keto kwaye uyonwabele njengesandwich evulekileyo.

Ngaphandle kwexabiso layo eliphezulu lezondlo kunye nencasa enkulu, yintoni entle ngale recipe kukuguquguquka kwayo. Ukuba awuyithandi ityhuna kodwa unomdla malunga neencasa kule recipe, usenokuzama.

Zama ngamaqanda abilisiwe ukuze ufumane isaladi yeqanda elimnandi. Okanye endaweni yoko, tshintsha itoti yakho yetuna kwitoti yesalmon yasendle. Okanye yongeza inkukhu: Thenga inkukhu e-rotisserie evenkileni, kwaye ujabulele inyama emnyama (amathanga namathanga) kunye nemifuno yesidlo sasemini okanye isidlo sakusihlwa kwaye usebenzise amabele asele ukongeza ukwenza isaladi emnandi ye-keto lime yenkukhu kunye ne-chili. Izinto ezinokwenzeka phantse azipheli.

Keto tuna isaladi izithako

• ityhuna emhlophe enkonkxiweyo.
• Imayonnaise (ubungqina le keto mayonnaise iresiphi).
• I-Celery.
• Isiqholo seChili.
• Lima.

Ituna yintlanzi esebenza ngeendlela ezininzi. Inyama ithambile xa iphekiwe okanye ityiwa ikrwada kwisushi, kodwa yomelele ngokwaneleyo ukuba ingabamba ukumila kwayo xa igcinwe enkonkxeni. ityhuna enkonkxiweyo iyaphatheka, kulula ukuyisebenzisa, kwaye inika idosi elungileyo yeprotheyini kwizitya ezahlukeneyo, nangaphaya kwale recipe yesaladi ye-keto tuna.

Abantu baseSiciliya kunye namaTaliyane asemazantsi bayonwabela ityhuna epakishwe kwioyile yomnquma ngaphezulu kweesosi ezibomvu kwizitya ezininzi zepasta. Shintshanisa ipasta zoodles o iinoodles zekonjac, kwaye unokonwabela ipati ye-Italian keto.

I-tuna casserole sisitya esithandwa kakhulu nesithuthuzelayo. Khupha i-breadcrumbs okanye uyitshintshe ngomgubo we-almond, kwaye usebenzise i-keto cream yesobho se-mushroom ukuguqula le klasi ibe yi-keto dinner.

IiNzuzo zeMpilo ezi-3 zokuTya i-tuna

Kukho izibonelelo ezimbalwa zempilo onokuzifumana kwituna. Enye into, ityhuna iqulethe i-omega-3 fatty acids, eluncedo kakhulu kwimpilo yentliziyo. Bakwanceda ukuthintela ukuvuvukala kunye nokwandisa imveliso ye-leptin kubantu abatyebileyo, ihomoni eveliswa ngumzimba wakho ukubonisa ukuba wanelisekile kukutya kwakho ( ¹ ) ( ² ) ( ³ ) ( ⁴ ).

I-tuna ikwagcwele i-micronutrients enceda ukomeleza amandla akho omzimba ( ⁵ ). Kukutya okunekhalori ephantsi okunokukunceda kwimizamo yakho yokulahlekelwa ubunzima. Le saladi yetuna, etyiwa ecaleni kwe-keto mayonnaise kule resiphi imnandi ye-carb ephantsi, iya konyusa umxholo wamafutha osempilweni akho. isicwangciso sokutya se-ketogenic semihla ngemihla. Unokonwabela esi sidlo esimnandi ngaphandle koloyiko lokuba siya kukukhupha kwi-ketosis.

# 1: Ixhasa impilo yentliziyo

Enye yeenzuzo zempilo ezinikezelwa ityhuna ligalelo kwimpilo elungileyo yentliziyo. I-Omega-3 fatty acids isempilweni kakhulu entliziyweni yakho. Izilingo zeklinikhi zibonise ubudlelwane phakathi kokuthatha i-omega-3 eyaneleyo kunye nokunciphisa i-cardiac arrhythmias, amanqanaba e-triglyceride, uxinzelelo lwegazi kunye nokuhlanganiswa kweplatelet. ⁶ ). Ukuhlanganiswa kweeplatelet ekugqibeleni kunokukhokelela ekuvalelekeni kwinkqubo ye-vascular enokubangela ukuhlaselwa yintliziyo okanye ukubetha.

ityhuna enkonkxiweyo inomxholo we-omega-3 ojikeleze i-200mg ukuya kwi-800mg, ngokuxhomekeke kuhlobo lwetyhuna ( ⁷ ). I-Albacore ityhuna kunye ne-bluefin ityhuna zinomxholo ophezulu we-omega-3, ilandelwa yi-skipjack kunye ne-yellowfin ( ⁸ ). Ukongeza ityhuna kwisidlo sakho yindlela efanelekileyo yokwandisa umthamo wakho wonke we-omega-3 fatty acids kunye nokuphucula impilo yakho yenhliziyo.

# 2: Ngumthombo weeminerali eziluncedo

I-tuna ngumthombo olungileyo we-phosphorus, i-potassium, kunye ne-selenium, ezo zonke zizimbiwa ezinamandla zokulwa ne-antioxidant ( ⁹ ). Ezi khompawundi zinceda ukunciphisa uxinzelelo lwe-oxidative kunye nomonakalo omkhulu wamahhala emzimbeni wakho.

I-Phosphorous yinxalenye ebalulekileyo yemveliso yamathambo asempilweni, iihomoni, kunye neeenzymes, ezibalulekileyo kwimpilo entle. Kwakhona kunceda ukugcina i-parathyroid isempilweni kwaye igcina ibhalansi ye-electrolyte egazini izinzile ( ¹⁰ ).

I-Potassium ibalulekile ekusebenzeni kwezintso, ukusebenza kwemisipha enempilo, ukugcina uxinzelelo lwegazi luphantsi, kunye nokulinganisa isodium egazini. Ukunqongophala kwe-potassium, okubizwa ngokuba yi-hypokalemia, kunokukhokelela ekudinweni, ubuthathaka bemisipha, ukunyanzeliswa kwemisipha, kunye nokukhubazeka kwamathumbu. Ukukhubazeka kwamathumbu kunokubangela ukuqunjelwa, ukuqhina, kunye neentlungu zesisu ( ¹¹ ).

I-Selenium inceda ukomeleza ukhuselo lomzimba, kubandakanywa nokukhusela umthamo wentsholongwane egazini kwizigulana ezine-HIV. Kukwabonisiwe kwizifundo ukuba zineempawu ze-anticancer, kunye nokunceda ekwandiseni inani lesidoda esinempilo kunye nokuvuselela ukusebenza kakuhle kwe-thyroid gland ( ¹² ).

# 3: qinisa ukwehla kobunzima

I-omega-3 fatty content kwi-tuna inokunceda ukunyusa imizamo yakho yokunciphisa ubunzima. Oku kungenxa yokuba kukho umanyano olusekiweyo phakathi kwe-omega-3s kunye nokuveliswa kwehomoni leptin emzimbeni womntu ( ¹³ ).

ILeptin yihomoni esisiseko kwimetabolism esempilweni. Inceda ukulawula indlala ngokuthumela imiqondiso ebuchotsheni ukusuka kwinkqubo yokwetyisa ukuba uzele kwaye wanelisekile. Ukuxhatshazwa kwe-Leptin kubonakaliswe ukudala ubunzima obunzima bokulahlekelwa ubunzima kwizigulane ezityebileyo ( ¹⁴ ). Ngokwandisa ukutya kwakho kwe-omega-3, unokunceda ukunciphisa umngcipheko wokuxhathisa i-leptin kunye nokuzuza ubunzima obungafunwayo.

Isilumkiso: Hlaziya indlela oyisebenzisa ngayo ityhuna

I-tuna yiprotheyini ekhuseleke kakhulu ukuba ukwisidlo se-ketogenic. Sisiseko esigqibeleleyo kwizinto ezahlukeneyo iiresiphi ze keto. Kodwa asiyonto ofanele uyitye kakhulu.

Ngenxa yomxholo wayo we-mercury, ayingombono olungileyo ukutya ityhuna yonke imihla. I-Mercury ikhona kwi-tuna kuba iqokelelwa kwikhonkco lokutya elwandle ( ¹⁵ ).

Ngamanye amazwi, ayinyamalala kwinkqubo ekuhambeni kwexesha. Ngokwahlukileyo koko, okukhona intlanzi encinci enemekyuri ityiwa ityhuna, kokukhona kuya kubakho imekyuri kwinyama yaloo tyhuna. Ngelixa i-FDA icebisa ukutya ii-2-3 zeentlanzi ngeveki, ikwacebisa ukuba enye kuphela kwezo nkonzo ibe yi-tuna ( ¹⁶ ).

Keto Lime Chili Tuna Salad

Hlaziya i-taste buds yakho ngokubeka i-low-carb twist kwiresiphi yesiko le-Keto Chili Lime Tuna Salad enencasa.

• Ixesha lokulungiselela: I-5 minutos.
• Ixesha lokupheka: Akukho nanye.
• Ixesha elipheleleyo: I-5 minutos.
• Ukusebenza: 1 ikomityi.
• Udidi: Ukutya kwaselwandle
• Ikhitshi: eMelika.

Izithako

• 1/3 indebe keto mayonnaise.
• 1 isipuni sejusi yekalika.
• 1/4 itispuni yetyuwa.
• 1/8 ithisipuni pepper.
• 1 ithisipuni yeTajin Chili yeLime yoNyaka.
• 1 isiqu se-celery esiphakathi (inqunyulwe kakuhle).
• Iipuniponi ezi-2 ze-anyanisi ebomvu (ecoliweyo).
• Iikomityi ezi-2 ze-lettuce yaseRoma (inqunyulwe).
• 140 g / 5 oz ityhuna enkonkxiweyo.
• Ukuzikhethela: i-chives eluhlaza, i-pepper emnyama, ijusi ye-lemon.

Imiyalelo

1. Yongeza i-keto mayonnaise, ijusi ye-lime, ityuwa, i-pepper, kunye ne-chili ye-lime seasoning kwisitya esiphakathi. Gxuma kakuhle kude kube lula.
2. Yongeza imifuno kunye ne-tuna kwisitya kwaye ugxobhoze ukugqoka yonke into. Khonza nge-celery, ukhukhamba okanye ebhedini yemifuno.

Ukutya

• Ubungakanani besahlulo: ½ indebe.
• Iikhalori: 406.
• Amafutha: I-37 g.
• Iicarbohydrates: Iikhabhohayidrethi Umnatha: 1 g.
• Iprotein: I-17 g.

IPalabras iqhosha: isaladi ye-keto itshili ye-tuna.