Iresiphi yokugqibela yesandwich ye keto bell pepper

Xa imifuno inokutshintsha izilayi zesonka, ufumanisa ihlabathi elitsha. Khawube nomfanekiso-ngqondweni wamathuba onokuwafumana!

Ukwenza umdla wakho wokutya, qala ngale sandwich imnandi yentsimbi.

Nokuba ukwi-paleo okanye i-gluten-free diet, le recipe ye-carb sandwich ephantsi isebenza ngokugqibeleleyo ekutyeni kwakho.

Kufuneka nje uthathe ipepile ebomvu, uyinqumle kwisiqingatha, ukhuphe iziko kwaye ugcwalise izithako zakho ozithandayo.

Le recipe yile:

• Ukukhanya
• Usempilweni.
• Kuyanelisa.
• Imnandi

Izithako eziphambili zezi:

• Ipelepele ebomvu.
• Amabele eTurkey atshayayo.
• I-Avocado.

Ukhetho lwezithako ezongezelelweyo:

• I-Mozzarella ushizi.
• I-basil entsha
• Ipelepele emnyama.

IiNzuzo ezi-3 zeMpilo zale Sandwich yeBell Pepper

# 1: ichasene nokudumba

Iiavokhado zisisiseko sokutya okune-ketogenic. Ezi ziqhamo zimnandi ezifana nemifuno zithwele izondlo kunye nentaphane yamafutha, zikwenza uzive uhluthi kwaye wanelisekile.

Kodwa iiavokhado azikuniki nje amanqatha amadala. Ziqulethe amafutha e-monounsaturated (MUFA). Ngokungafaniyo namafutha ahluthayo, alula ngokufanelekileyo ukuwafaka kwisidlo sakho, MUFA Kunzima kakhulu ukufikelela kuzo.

Kwaye kumntu otya ukutya okunamafutha amaninzi, ukufumana ibhalansi elungileyo ye-MUFA, PUFA, kunye namafutha ahluthayo kubalulekile.

Enye yeenzuzo ezifundwe kakhulu ze-MUFAs ngumsebenzi wabo wokuchasa ukudumba. Ukudumba yeyona nto iphambili emngciphekweni wesifo sentliziyo, eyenza ukuba iprotein esebenzayo ye-biomarker C ibaluleke kakhulu ukuba ulandelela umngcipheko wakho wesifo sentliziyo.

Kuphononongo oluqhutywe nabemi baseJapan, abaphandi bafumanisa ukuba ukuthathwa okuphezulu kwe-MUFA kwakunxulumene ngokungafaniyo namanqanaba eprotheyini e-C. Ngamanye amagama, kokukhona besitya amanqatha e-MUFA, kokukhona behlisa iimpawu zabo ezivuthayo ( ¹ ).

#2: Ityebile kwivithamin C

Enye ipepile yentsimbi ephakathi ine-156 mg yevithamin C, ene-RDA yevithamin C ephakathi kwe-90 kunye ne-75 mg. Oko kuthetha ukuba utya ipepile ebomvu ephakathi, ufumana i-175% yevithamin C yakho emini. Le datha ikuxelela malunga nokuxinana kwezondlo ( ² ).

IVithamin C yenza imisebenzi eyahlukeneyo emzimbeni wakho. Isebenza njenge-antioxidant, ixhasa impilo ye-matrix yakho ye-extracellular kunye ne-collagen, ibalulekile kwimpilo yentliziyo, kwaye iphucula amajoni akho omzimba ( ³ ).

Ezinye izifundo zezilwanyana zide zixhase ukutya iidosi ezinkulu zevithamin C njengonyango olunokubakho kwiintlobo ezithile zomhlaza ( ⁴ ).

Umsebenzi we-antioxidant wevithamin C unokukunika izibonelelo ezininzi zempilo. Njenge-antioxidant, le vitamin enyibilikayo emanzini inokuxhasa amajoni akho omzimba kwaye ikhusele iiseli zakho emonakalweni.

Uphononongo lwabemi lubonisa ukuba abantu abatya ivithamin C ephezulu banomngcipheko ophantsi wezifo ezininzi ezingapheliyo ezinjengomhlaza, isifo sentliziyo kunye nezifo ze-neurodeergenerative ( ⁵ ).

# 3: yi-antioxidant

Kanye kunye nomsebenzi we-antioxidant we-vitamin C, isipinashi sikwabonelela ngomthombo onamandla wokukhusela uxinzelelo lwe-oxidative.

Iintlobo zeoksijini ezisebenzayo (ROS) ziyakuthanda ukwenza umonakalo kwiiseli zakho, kwaye enye into ekujoliswe kuyo, ngakumbi, yiDNA yakho. Kwisifundo esincinci, abathathi-nxaxheba abasibhozo badla isipinashi ngexesha leentsuku ze-16, ngelixa abaphandi bavavanya ukuzinza kwe-DNA kwiiseli zabo zokuzivikela.

Iziphumo zibonise ukuba ukusetyenziswa okuphakathi kwesipinashi kunempembelelo yokukhusela kumonakalo we-DNA oxidative. Abathathi-nxaxheba baye bafumana amanqanaba okunyusa e-folic acid (ivithamin efumaneka ngobuninzi kwisipinatshi).

Abaphandi baqaphela ukuba izifundo zangaphambili zafumanisa ukuba i-folic acid inokuthintela umonakalo oxidative kwi-DNA, enokuthi ibe yinto eyenzekayo kule meko. ⁶ ).

Isandwich yeBell pepper

Ngamanye amaxesha, njengomntu okwisidlo se-ketogenic, kufuneka ucinge ngaphandle kwebhokisi kancinci.

Ufuna ilayisi? Yitya icauliflower.

Ngaba uyazifuna ii-noodles? Yitya uzucchini.

Ngaba uyafuna isangweji? Faka intsimbi yepepile endaweni yesonka.

Ubomi abusoze bukruqule xa usazi ukuba ungalithatha njani ithuba lehlabathi lezityalo ukwanelisa iminqweno yakho.

Unokwenza le sandwich ngesidlo sasemini okanye, ukuba uneendwendwe, yinqumle kwiikota njenge-appetizer.

Isandwich yeBell pepper

Le sandwich yebell pepper isebenzela ukutya kwakho kwe-keto, kunye nokutya kwepaleo kunye nokutya okungekho gluten. I-red bell pepper imnandi kwaye imnandi, kwaye ixesha lokulungiselela yimizuzu emihlanu nje.

• Ixesha elipheleleyo: I-5 minutos.
• Ukusebenza: Isandwich e-1

Izithako

• 1 i-bell pepper, inqunywe kwisiqingatha (ngaphandle kwesiqu okanye imbewu).
• Iziqwenga ezi-2 zesifuba se-turkey esitshisiweyo.
• I-¼ yeavokhado, isikiwe.
• I-¼ yekomityi ihluma.
• ½ ikomityi yesipinatshi.
• 30 g / 1 ounce cheddar samasi ekrwada.
• ½ icephe lamatye emostade.
• ¼ icephe ketogenic mayonnaise.

Imiyalelo

1. Sebenzisa iihafu zentsimbi yentsimbi njenge "sonka" kwaye ungeze i-sandwich garnishes phakathi kwabo.

Ukutya

• Ubungakanani besahlulo: Isandwich e-1
• Iikhalori: 199.
• Amafutha: I-20,1 g.
• Iicarbohydrate: 10,8 g (net 4,9 g).
• Ifayibha: I-5,9 g.
• Iiprotheni: I-20,6 g.

IPalabras iqhosha: isangweji yentsimbi yepepile.