Ngezi ntsuku, ungafumana ipleyiti yokutya kuyo nayiphi na indawo yokutyela, igrosari, okanye iindawo zokutya okukhawulezayo. Yonke into ukusuka kwizitya ze-burrito ukuya kwizitya ze-taco kunye neetacos eziqhelekileyo, oku kutya okunempilo kuye kwaduma kakhulu kwiminyaka yakutshanje.
Indlela yamva nje ngoku "sisitya sikaBuddha," esithetha nje isitya esikhulu esizaliswe ziintlobo ngeentlobo zezithako ezinomsoco ezisempilweni neziphilileyo.
Isitya sikaBuddha sesona sidlo sasebusuku silula. Xa usebenzisa i-salmon fillets (njengale recipe), ixesha lokupheka liyancipha ngakumbi kwaye ufumana zonke ezo omega-3s esempilweni .
Esinye sezizathu ezilungileyo zokubandakanya izitya zeBuddha kwindawo yakho isicwangciso sokutya se-ketogenic kukuba ziyindlela emangalisayo yokufumana imifuno ephantsi kwe-glycemic, izondlo, kunye nefiber yonke imihla. Izitya zikaBuddha zikunceda ukuba utye umnyama.
Izithako eziphambili kwesi sitya seBuddha ziquka:.
- Iifillet zesalmon.
- Ijinja.
- Imifuno ephantsi ye-glycemic index.
- Isaladi yegalikhi kunye nesame.
Ngaphezu koko, ngenxa yokuba ezi zidlo zesitya zifuna i-sauce enencasa, zikwayindlela entle yokubandakanya imifuno enamandla, iingcambu, kunye neziqholo kwindawo yakho. Ukutya ketogenic.
Esi sitya se-salmon buddha sifumana ininzi yencasa yayo kwi-garlic sesame isaladi yokugqoka, kodwa ukusebenzisa ingcambu ye-ginger entsha kwi-marinade ekhawulezayo iya kubonelela ngoluhlu olutsha lweenzuzo zonyango kunye neencasa ezimnandi.
Iinzuzo ze-3 zengcambu ye-ginger
# 1: ukuphucula impilo yentliziyo
Ingcambu yejinja ayincedi kuphela uxinzelelo lwegazi oluphantsi, inokuthoba i-LDL okanye i-cholesterol "embi". cholesterol kunye ne-triglycerides.
Uphononongo lubonise ukuba ingcambu yejinja inokusebenza njengeyeza eliqhelekileyo lokunyanga i-cholesterol ephezulu.
# 2: ukwandisa ukwetyisa
Esinye sezizathu eziphambili zokuba i-ginger isetyenziswe kwiinkulungwane kumayeza amandulo ngenxa yeziphumo zayo zokuzola kwisisu. Inokukunceda ukunciphisa isicaphucaphu, ukunyanga ukugula kwasekuseni kwabasetyhini abakhulelweyo, kunye nokunyanga ukunyanzeliswa okungapheliyo.
Ikwanekhompawundi ebizwa ngokuba yi-gingerol, ene-antioxidant enamandla kunye ne-anti-inflammatory effects.
# 3: ukulwa ukuphazamiseka kwengqondo
I-Ginger isityebi kwii-antioxidants kunye neekhompawundi ze-bioactive ezinceda ukulwa noxinzelelo lwe-oxidative emzimbeni wakho nasengqondweni. Uphononongo lubonise ukuba ijinja inokuphucula ukusebenza kwengqondo ngokuthe ngqo ngokuphucula ixesha lokuphendula kunye nokukhulisa inkumbulo.
Kancinci kuhamba indlela ende ngejinja, kwaye ayithathi kakhulu le nxalenye inamandla ukwenza umahluko omkhulu.
Kwaye ukuba awuyena umlandeli omkhulu weesaladi, sebenzisa isitya se-salmon buddha phezu kwerayisi ye-cauliflower, njenge-fry fry, okanye nje kunye nemifuno eyosiweyo.
Ukuba awukathandani ngokutya kwesitya okwangoku, iiresiphi ezisempilweni ezinje ziyakwenza iqhinga.
Ingcebiso yePro: Yenza ubomi bakho bube lula ngakumbi kwiveki exakekileyo ngokulungiselela ukutya kwaye ngaphambili usika yonke imifuno yakho ukuze ube nayo kwaye ilungiselelwe iveki yonke.
I-Salmon e-Spicy kunye ne-Ginger Buddha Bowl
- Ixesha elipheleleyo: I-10 minutos.
- Ukusebenza: 4 iikomityi.
Izithako
I-Marinade:
- I-60 ukuya kwi-115 g / 2 ukuya kwi-4 oz ye-salmon fillets.
- Iipunipoli ezi-2 zecoconut amino acid okanye i-soy sauce engenagluten.
- 1 icephe yerayisi yewayini iviniga.
- Icephe eli-1 le-avocado yeoli okanye ioli ye-olive eyongezelelweyo.
- 1 ithisipuni yeoli yesesame.
- 2 iitipuni zejinja egayiweyo.
- 2 i-clove yegalikhi (ecoliweyo)
- 1/2 itispuni yetyuwa.
- 1/4 ithisipuni iiflakes zepepile ebomvu.
- I-1 - 2 iitispuni ze-Stevia, i-erythritol, okanye enye i-ketogenic sweetener oyikhethayo.
- 4 iikomityi lettuce yaseRoma.
Isaladi:
- Iikomityi ezine ze imifuno de isalathiso se-glycemic index ngokukhetha kwakhoipepino, iklabishi ebomvu, Ipelepele yentsimbi, iimbotyi, i-asparagus, ispinatshi, bok choy, yenze, njl)
Imiyalelo
- Beka izithako ze-marinade kwisitya esincinci okanye isikhwama se-zip-top. Yongeza i-salmon kunye ne-marinate ukuya kwi-1 iyure kwifriji.
- Preheat i-skillet enkulu, i-skillet ye-nonstick, okanye i-pan ye-grill kunye nedyasi kunye ne-nonstick spray okanye ibhotolo kwaye usethe kubushushu obuphakathi. Pheka i-salmon kwicala ngalinye imizuzu emi-3-4 kude kube mdaka wegolide kwaye uphakathi kakuhle ngaphakathi. Susa ebushushwini uze uphole. Sika ube ngamaqhekeza amancinci ukuba uyathanda. I-salmon inokuphekwa kwi-oven kwiphepha lokubhaka ukuba uyanqwena (imizuzu eyi-10-12 kwi-205º C / 400º F)
- Hlanganisa izitya ngokudibanisa i-lettuce, imifuno, kunye ne-salmon. Yongeza ukuhlobisa, imbewu yeesame, imifuno kunye nephezulu kunye ne-keto dressing oyithandayo.
Ukutya
- Ubungakanani besahlulo: 2 iikomityi.
- Iikhalori: 506.
- Amafutha: I-38 g.
- Iicarbohydrates: Iikhabhohayidrethi inetha: 8 g.
- Iprotein: I-30 g.