I-Recipe yeSaladi ye-Keto Taco enempilo kunye neNcasa

Rhoqo nge a Ukutya ketogenic, usenokukuphepha ukutya imifuno ngenxa nje yokuba ineecarbohydrates ezininzi. Kodwa kwimpilo efanelekileyo kunye nesondlo, imifuno iyimfuneko ngokupheleleyo ukufumana iivithamini ezifanelekileyo, iiminerali kunye ne-antioxidants. Ngethamsanqa, izitya ezifana nale keto taco saladi inokunceda.

Isitshixo sokutya kwe-ketogenic sibandakanya iintlobo ezininzi zemifuno. Imifuno ye-Cruciferous kunye nemifuno enemibala ephantsi ye-glycemic eya kunceda ukubonelela ngezondlo ezithile kunye nefayibha umzimba wakho owudingayo ngaphandle kokunkqonkqoza ngaphandle kwe-ketosis.

Eminye yemifuno esetyenziswa kule saladi yile:

• Ispinatshi.
• Arugula
• Iikhukhamba
• Iipepile.

I-3 yeeNzuzo zeMpilo yemifuno yale Saladi ye-Keto Taco

Imifuno kule saladi ye-keto taco ilayishwe ngeenzuzo zempilo. Jonga nje ukuba ezi veggies zinokuwenza ntoni umzimba wakho.

Isipinatshi kunye ne-arugula

Le mifuno enamagqabi aluhlaza igcwele iiminerali, iivithamini, i-antioxidants, kunye ne-phytonutrients ezifana ne-potassium, i-manganese, i-zinc, i-magnesium, isinyithi kunye ne-calcium. Zikwangumthombo otyebileyo weevithamini A, B6 kunye no-K, kwaye zineempawu zezinye iivithamini ezibalulekileyo ( ¹ ).

Imifuno eluhlaza nayo iqulethe i-beta carotene. Oku akulunganga kuphela emehlweni akho kodwa ikwabonelela ngeekhompawundi ezichasayo ezinceda ukukhusela intliziyo yakho kunye nokunciphisa iziphumo zeemeko ezifana nesifo samathambo. ² ).

Iikhukhamba

Le mifuno iqulunqwe ngamanzi ubuncinane angama-95%, okwenza kube yindlela efanelekileyo yokunceda ukugcina amanzi afanelekileyo. Iicucumber zikwanevithamini A, C, kunye nefolic acid ( ³ ).

Ziqulethe i-flavanols kunye ne-polyphenols ezinceda ukukhusela ingqondo yakho, ukunciphisa umngcipheko womhlaza, kunye nokunceda ukunciphisa ukuvuvukala emzimbeni wakho ( ⁴ ).

Iipepile

Intsapho yebell pepper iqulethe iindidi ezininzi zeevithamini ezibalulekileyo, i-antioxidants kunye neeminerali. Enye intsimbi yepepile iqulethe ngaphezu kwephindwe kabini isibonelelo semihla ngemihla esicetyiswayo se-vitamin C kwaye ngumthombo otyebileyo we-vitamin A, enceda ukomeleza ukhuseleko (i-immunity) ⁵ ).

Iipepile zeBell zikwane-carotenoids, eziyi-antioxidants ezinceda ukulwa neeradicals zasimahla ezinokukhokelela kumhlaza kunye nesifo sentliziyo ( ⁶ ).

Ezi imifuno ephantsi ye-glycemic index Abagcini nje ukubonelela ngeentlobo ezininzi zeenzuzo ezinempilo, kodwa benza le saladi ibe nemibala kwaye ikhangele. Ukuluma ngakunye kwahlukile ngeendlela ezininzi ezingaqhelekanga kunye neencasa.

Uya kuba neziqholo ezivela kwi-seasoning yenyama kunye nepepile, i-zest kunye ne-flavour yekalika kunye nokutsha kweekomkomere. Le isaladi enentliziyo oya kubuyela kwixesha kunye nexesha kwakhona.

Ukugqoka i-carb ephantsi kwisaladi ye-taco

Enye yezona ndawo zibalaseleyo zesaladi kukunxitywa kwesaladi ekhrimu kuba ibopha yonke into kunye. Ngethamsanqa, ukuba kukutya kwe-keto akuthethi ukuba kufuneka uyeke zonke izinxibo zesaladi.

Enye yezona "toppings" ezilula ukuyisebenzisa kukunxiba isaladi engenaswekile. Phula nje icephe phezu kwenyama kunye nemifuno kule recipe kwaye uphose ukugqoka.

Ngento ethi creamier, zama le Creamy Keto Avocado Lime Ukunxiba:

• Ijusi yekalika enye.
• 1 ithisipuni yeoli yeoli.
• 1 isipuni samanzi.
• I-1/2 yeeavokhado, igalelwe kwaye yanqunyulwa.
• 1 ithisipuni igalikhi egayiweyo.
• 1/4 itispuni yetyuwa.

Xuba zonke izithako kude kube bukhrim. Unokufuna ukusebenzisa iprosesa yokutya ukuze yonke into idibanise ngokupheleleyo. Ungongeza kwakhona amaqhekeza ambalwa e-coriander ukuba uyafuna.

Ezinye izinxibo zeCarb ezisezantsi zeTaco Salad

Imifuno iyimfuneko kwimpilo epheleleyo kunye nesondlo. Gcwalisa isaladi yakho ye-keto taco ngeentlobo ezahlukeneyo zemifuno. Unokuzitshintsha ukusuka kwiveki ukuya kwiveki kwaye wenze isaladi entsha yonke ixesha.

Ngaba ufuna iingcebiso malunga nokunxitywa kwesaladi okanye imixube? Zama enye okanye zonke ezi zithako:

• Jalapeno.
• Guacamole
• I-anyanisi ebomvu
• Iitshiphu
• Iitumato zeCherry.
• Ikrimu emuncu.

Uyenza njani eyakho i-taco isinongo

I-taco ethengiweyo yesiqhelo i-seasoning iya kuba nomgubo okanye i-cornstarch kuyo, ngoko yongeza i-carbs kwisitya sakho.

Ukwenza eyakho i-taco isinongo kulula kakhulu kwaye kuya kukugcina ungatyi ezo carbs zifihliweyo.

Qaphela: I-taco eyenziwe ekhaya isinongo sikwasisipho esihle.

Le recipe iyamangalisa ukwenza i-tacos yasekhaya. Ezi ziqholo oza kuzifuna:

• Ikumin.
• Umgubo weChilli.
• Umgubo wegalikhi.
• Iipepile.
• Ityuwa.
• Ipelepele.

Ukutshintshwa kwe-keto ye-taco tortillas

Ukuba ulahlekelwa yi-crunch ye-taco tortillas kwisaladi yakho, awuwedwa.

Kodwa njengoko ubakhumbulayo, ukuziphepha kunenzuzo kwimpilo yakho kunye nokutya kwakho kwe-ketogenic.

Umbona oswiti kunye neetortilla zombona ziya kuphakamisa iswekile yegazi kakhulu njengee-noodle zerayisi okanye i-oatmeal ( ⁷ ).

Ukuba i-tortilla yenziwe ngomgubo (endaweni yengqolowa), ayiyi kuba ngcono. I-30 intshi / 12 cm yomgubo we-tortilla iqulethe phantse i-60 grams ye-carbohydrates okanye malunga neentsuku ezintathu ze-carbohydrates ukuba ufuna ukuhlala kwi-ketosis. ⁸ ).

Ukwenza isaladi ye-taco ye-carb ephantsi, hamba ngendlela yakudala. Yikhonze kwisitya esikhulu sesaladi, ukulibala ngokupheleleyo malunga ne-tortilla.

Okanye unokwenza ezinye iitortilla ze-carb ephantsi crispy kwaye uwaphose kwisaladi yakho ..

Yenza "isitya sesaladi" kwisaladi yakho

Kulula kunokuba unokucinga ukwenza eyakho “isitya sesaladi esikrwada” kwisaladi yakho. Konke okufuneka ukwenze kukwenza i-omelet ye-carb ephantsi. Emva koko yibeke kwitoti ye-muffin egayiweyo kwaye ubhake kwi-175ºF / 350ºC malunga nemizuzu eyi-15 okanye ide ibe crisp. Kwaye apho unako ukukhonza isaladi yakho.

Iinketho zeeProtheyini zeKeto Taco Salad

Ngokwenza nje utshintsho olumbalwa, ungagcina le recipe intsha kwaye intsha qho ngeveki.

Le recipe isebenzisa inyama yenkomo etyiswe ngengca. Kodwa kukho ezinye iinyama onokuzisebenzisa endaweni yoko. Gcina nje engqondweni ukuba ukhona ukubala imakhroXa usebenzisa inyama eyahlukileyo, inani le-carbohydrates kwisaladi liya kutshintsha.

Nazi ezinye iingcebiso zeprotheyini zesaladi ye-taco:

• Pollo.
• IChorizo.
• Ifillet.
• I-turkey egayiweyo.
• I-salmon eyosiweyo.

Yenza le saladi ye-taco kwisidlo sakho esilandelayo saseMexico. Ipakishwe ngemifuno enempilo ephantsi ye-carb, iprotein ye-keto, kunye neencasa ezininzi zaseMexico, le yeyona ndlela ilungileyo ye-carb ephantsi yokubeka kuluhlu lwakho lweveki.

Nanini na xa ungenayo imibono yokutya okanye isidlo sasemini, khumbula ukunamathela kwizinto ezisisiseko. Iprotheyini ekumgangatho ophezulu kunye ne-carb ephantsi yokuhlobisa i-veggie isoloko i-keto-friendly kwaye inika izinto ezininzi onokukhetha kuzo.

Isaladi ye-taco enezinongo

Le Saladi yeKeto Taco imnandi ilayishwe nazo zonke iigarnishes ezivela kwiitacos zakho ozithandayo kwaye zipakishwe ngezinto zokuthambisa ukuze uzive ugcwele ixesha elide.

• Ixesha lokulungiselela: I-5 minutos.
• Ixesha lokupheka: I-25 minutos.
• Ixesha elipheleleyo: I-20 minutos.
• Ukusebenza: 4 iiseshini.
• Udidi: Abaqalayo
• Ikhitshi: IsiFrentshi.

Izithako

• 500g / 1lb yenkomo etyiswe ngengca.
• 1 itispuni yekumin yomhlaba.
• 1/2 ithisipuni i-chili powder.
• 1 isipuni se-garlic powder.
• 1/2 isipuni se-paprika.
• 1 itispuni yetyuwa.
• 1/2 ithisipuni pepper.
• 4 iikomityi lettuce yaseRoma.
• 1 i-tomato ephakathi.
• 115 g / 4 oz cheddar samasi.
• 1/2 indebe ye-coriander.
• 1 ivokhado enkulu
• 1/2 indebe ye-sauce oyithandayo.
• 2 iilamuni ezincinci.
• I-1 indebe yekhukhamba eqoshiwe.

Imiyalelo

1. Fudumeza i-skillet enkulu phezu kobushushu obuphakathi kwaye ugqume ngebhotolo, i-oyile yekhokhonathi, okanye isitshizi esingasitshisi.
2. Yongeza inyama yenkomo kunye nazo zonke i-seasonings kwi-skillet. Gxuma kakuhle kwaye upheke de kube nsundu yegolide.
3. Susa ekushiseni kwaye upholise kancinci.
4. Lungisa isaladi ngokongeza i-lettuce kunye nemifuno, itshizi, kunye ne-avocado esikiweyo. Phezulu ngenyama yenkomo egayiweyo, i-salsa, kunye ne-drizzle ye-lemon enesisa. Hlanganisa yonke into ukudibanisa.

Ukutya

• Ubungakanani besahlulo: 1 1/2 iikomityi.
• Iikhalori: 430.
• Amafutha: I-31 g.
• Iicarbohydrates: Iikhabhohayidrethi inetha: 7 g.
• Iiprotheni: I-29 g.

IPalabras iqhosha: keto taco isaladi.