Ikhabhoni ephantsi eMhlophe eTurkey Recipe yeChili

Xa amaqondo obushushu ehla kwaye ihlobo lijika lihle, akukho nto incasa ngcono kunesitya se hot chili con carne.

Nokuba ufuna ukonwabela isitya esishushu setshilisi kubutofotofo bekhaya lakho ngalo naluphi na usuku, okanye ucwangcise ukwenza ibhetshi kwisiphekepheke esicothayo ngoMgqibelo kusasa ngeentsuku ezizayo, itshilisi yenye yeendlela zokupheka ezithandwayo. ayiyi kumka.

Enye into eyenza itshilisi ibe kukutya okuthandwayo ngabantu abaninzi kukuguquguquka kwayo. I-classic kunye nelayishiwe yaseTexas i-chili ye-chili ye-con carne ithathelwe indawo yintlobo ezininzi ezahlukeneyo, kubandakanywa itshilisi yemifuno, i-paleo chili ngaphandle kweembotyi, itshilisi emhlophe okanye itshilisi yenkukhu.

Emva koko uyakongeza enye inguqulelo kolu luhlu. Itshili yeTurkey emhlophe. Ukuba ujonga ulwazi lwesondlo olungezantsi, uya kubona ukuba le recipe enempilo iqulethe kuphela i-5.5 grams ye-carbs enetha ngokukhonza, ngoko i-carb ephantsi, i-gluten-free, kunye ne-ketogenic ngokupheleleyo.

Uthini umahluko phakathi kwetshilisi emhlophe kunye netshilisi ebomvu?

Itshilisi "emhlophe" ifumana igama layo kwinkangeleko yayo. Ngokungafaniyo netshilisi ebomvu, edibanisa iitumato ezigayiweyo, i-tomato sauce, inyama yenkomo, iimbotyi, ipepile ye-cayenne, kunye ne-chili powder, i-turkey yendabuko emhlophe itshilisa inyama ye-turkey, iimbotyi ezimhlophe, i-chilies eluhlaza, i-celery kunye nombona kumhluzi. Uya kufumana ezininzi iiresiphi zetshili ezimhlophe ezisebenzisa uhlobo oluthile lwenyama ecoliweyo, njengenkukhu ekhutshiweyo okanye i-turkey.

Ukongeza uluhlu lwe-creaminess kwi-chili emhlophe, ezininzi zokupheka zidibanisa ubisi kunye nomhluzi, ukubetha nge-cream cream. Ukuba ufuna ukongeza ezinye iziqholo, unokongeza i-jalapenos okanye iitshilisi eziluhlaza. Ekugqibeleni, ukuyifaka nge-cheddar ushizi okanye i-tortilla chips iya kwongeza i-crunch kwi-recipe.

Uyenza njani itshili ye-carb emhlophe ye-turkey?

Uninzi lweendlela zokupheka ezimhlophe zibiza iintlobo ezahlukeneyo zeembotyi kunye nengqolowa, eyenza iresiphi emnandi, kodwa ayiyi kuba yi-carb ephantsi. Ukwenza isitya sakho esimnandi se-carb ephantsi, kufuneka wenze utshintsho oluthile.

Ukuphelisa naziphi na izithako eziphezulu ze-carbohydrate

Ukwenza le recipe ye-chili enempilo, kuya kufuneka uqale ususe yonke imifuno, kuquka iimbotyi ze-navy, iimbotyi zezintso kunye neembotyi ezimnyama. Nangona kubonakala kungaqhelekanga ukwenza i-chili ngaphandle kweembotyi, qiniseka ukuba kusekho iindidi zeencasa ongazifaka kwesi sitya.

Okwesibini, kuya kufuneka uphelise iicereals. Iiresiphi ezininzi ze-chili zithululelwa kwi-quinoa okanye irayisi, ngakumbi i-chili yemifuno. Ukuba isiko kwintsapho yakho kukukhonza i-chile con arroz, kukho i-keto swap encinci ongayenza. Esikhundleni sokugalela itshilisi phezu kwerayisi emhlophe, epakisha i-45 grams ye-carbs kwikomityi nganye, unokugalela le chili ye-turkey ephilileyo phezu kwerayisi ye-cauliflower. ¹ ). Irayisi yeCauliflower ilula icauliflower ikrazulwe ibe yimisonto efana nerayisi.

Phezulu ngeenketho ezinempilo, eziphantsi kwe-carb

Ngelixa ungaphakamisa itshili yakho oyithandayo ngeetshiphusi ze-tortilla okanye ezinye iinketho eziphezulu ze-carb, sebenzisa izithako ze-keto kule recipe ye-chili ye-turkey. Unokuyiphakamisa i-chili yakho nge-avocado, i-bell pepper, i-cheese egayiweyo, i-yogurt ecacileyo yesiGrike, i-bacon, okanye ukhilimu omuncu.

Kutheni kufuneka usebenzise ubisi lwekhokhonathi endaweni yekhilimu enzima?

Uyakwazo oko imveliso yobisi ivumelekile kwisidlo se ketogenic. Nangona kunjalo, kufuneka ukhethe kuphela umgangatho ophezulu, uluhlu lwamahhala kunye neemveliso zobisi eziphilayo xa kunokwenzeka. Kwakhona, nangona ubisi luneprotheyini enempilo kunye namafutha, isenayo iswekile (i-lactose), eyenza ukutya okuthile, ngokukodwa ubisi oluyi-semi-skimmed, kunye nobisi oluncitshisiweyo, olungafanelekanga kwi-low-carbohydrate yokutya.

Ubisi lulungile ngokumodareyitha, kodwa enye indlela engcono kakhulu kukwenza ukutya kwakho kungabikho zobisi. Kwiindlela ezininzi zokupheka, kubandakanywa iresiphi emhlophe ye-turkey, oku kuthetha ukutshintsha ubisi lwekakhukhunathi okanye ukhilimu ngobisi lwekakhukhunathi okanye ukhilimu onzima.

Ngaba ubisi lwekhokhonathi luyakwenza ukuba iresiphi ibe nencasa njengekhokhonathi?

Kwiimeko ezininzi, akukho. Cinga ngesitya osithandayo sekhari yaseThai. Ityebile, ingqindilili kwaye ikhrimu, kodwa awuyiqapheli ikhokhonathi. Okufanayo kuya kwiindlela zokupheka ezininzi, kuquka le chilisi emhlophe.

Ukuba iresiphi iqulethe i-seasonings eyaneleyo kunye nezinye izithako zokugubungela i-flavour ye-coconut, awuyi kuqaphela. Oku kuyinyani ngakumbi xa iresiphi iqulethe iiflakes zepepile ebomvu, ipepile emnyama, ityuwa yolwandle, okanye igalikhi, ebonakala isebenza ngokumangalisayo ekususeni phantse incasa eswiti yekhokhonathi. Ukuba wenza i-chili emhlophe kwaye isenayo incasa ethile yekhokhonathi, zama ukongeza kancinci umhluzi wenkukhu kumxube.

Kutheni ukusetyenziswa kwekokonathi kuluncedo kakhulu kwi-ketogenic diet?

Ayinako nje ukongeza ubisi lwekhokhonathi intwana yobukhrimu kwiisuphu kunye nesityu, kodwa yongeza izondlo ezininzi onokuthi ungazityi ngenye indlela. Ubisi lwekhokhonathi yindlu yamandla yezondlo, idunyiswa ngenxa yeenzuzo zayo zempilo.

Iipesenti ezingamashumi alithoba anesithathu zomxholo kubisi lwekhokhonathi zivela kumafutha, uninzi lwawo luvela kwiintlobo ezithile ze-asidi ehluthayo ebizwa ngokuba yi-fatty acids. ikhonkco eliphakathi triglycerides (MCT). Abo bakwi-ketogenic diet babhekisela kwii-MCTs njengomthombo wamandla ofanelekileyo, kodwa yintoni eyenza la ma-acids anamafutha akhethekileyo?

Ngokungafaniyo neeasidi ezininzi ezinamafutha, I-MCT azidingi enzymes ukuze ziwaphule ngexesha lokwetyisa. Kunoko, zihanjiswa ngokuthe ngqo kwisibindi, apho zingasetyenziselwa ngokukhawuleza amandla. Oku kuphakamisa amanqanaba akho e-ketone kwaye kubangela ukugcinwa kwamafutha amancinci emzimbeni wakho. Ii-MCTs nazo zibonakaliswe ukwandisa ukucaca kwengqondo, ukukhawulezisa imetabolism yakho, ukuqinisa intliziyo yakho, kunye nokuphucula ukugaya kwakho ( ² ).

Faka le recipe yetshili emhlophe kwisicwangciso sakho sokutya seveki

Le turkey emhlophe iresiphi yeyona iresiphi esempilweni enokuthi ifakwe kuyo ukulungiselela ukutya ngeveki. Kuthatha imizuzu emihlanu kuphela ukulungiselela kunye nexesha lokupheka lilonke lemizuzu eyi-15 kuphela, ngoko kuya kulungele ukutya kwimizuzu engama-20.

Ukuba ungumzali oxakekileyo okanye uchwephesha osebenzayo, cinga ngokulungiselela itshilisi yakho kwiPot ekhawulezileyo okanye kwi-Slow Cooker ukuze ulungiselele indlela yokupheka "uyibeke kwaye uyilibale". Ukuba akunjalo, ungayilungiselela kwi-oven yaseDatshi okanye ibhodwe elikhulu phezu kobushushu obuphakathi.

Ngokumalunga ne-30 grams yeprotheyini kunye ne-6 grams ye-carbs ngokukhonza, le recipe ye-chili iya kunceda ukugcina i-carb count yakho iphantsi kwaye isicwangciso sakho sokutya sinomdla.

Ikhabhathi ephantsi Easy White Turkey Chili

Le ntlanzi ilula i-turkey i-carb ephantsi kwaye iya kutshintsha ingcamango ehlala ixesha elide yokuba inyama ye-turkey yomile.

• Ixesha lokulungiselela: I-5 minutos.
• Ixesha lokupheka: I-15 minutos.
• Ixesha elipheleleyo: I-20 minutos.
• Ukusebenza: 5.
• Udidi: Ixabiso.
• Ikhitshi: eMelika.

Izithako

• I-500g / 1lb ye-organic ground turkey inyama (okanye inyama yenkomo, imvana okanye yehagu).
• Iikomityi ezi-2 zerayisi ye-cauliflower.
• Iipuniwe ezi-2 zeoyile yekhokhonathi.
• 1/2 itswele leVidalia.
• Iigloves ezi-2 zegalikhi
• Iikomityi ezi-2 zobisi lwekhokhonathi (okanye ukhilimu onzima).
• 1 icephe lwesinaphi.
• 1 ithisipuni yetyuwa, i-pepper emnyama, i-thyme, ityuwa ye-celery, i-garlic powder.

Imiyalelo

1. Kwimbiza enkulu, tshisa ioli yekhokhonathi.
2. Okwangoku, nquma i-anyanisi kunye negalikhi. Yongeza kwioli eshushu.
3. Gcoba imizuzu emi-2-3 uze ungeze i-turkey egayiweyo.
4. Ukwahlula inyama kunye ne-spatula kwaye ugxobhoze rhoqo de iwele.
5. Yongeza umxube we-seasoning kunye ne-cauliflower irayisi kwaye udibanise kakuhle.
6. Emva kokuba inyama ibomvu, yongeza ubisi lwekakhukhunathi, upheke ubushushu obuphantsi kwaye uvumele ukuba unciphise imizuzu emi-5-8, uvuselele rhoqo.
7. Kweli nqanaba ilungele ukukhonza. Okanye unokuwuyeka unciphise ngesiqingatha de ujiye kwaye usebenze njengesosi.
8. Xuba itshizi egayiweyo ukwenzela isosi etyebileyo.

Amanqaku

Iingcebiso zokugubungela:.

• I-Avocado.
• Jalapeno.
• Bacon.
• Itshizi yecheddar esele igayiwe.
• Iitumato zetsheri.
• Isosi eshushu.

Ukutya

• Iikhalori: 388.
• Amafutha: 30,5.
• Iicarbohydrate: 5.5.
• Iiprotheni: 28,8.

IPalabras iqhosha: iresiphi yetshili emhlophe emhlophe elula.