Iresiphi yesonka seCauliflower yeCarb ephantsi

Ikholifulawa yinkwenkwezi yeeresiphi ezininzi ze-keto, kuquka le bun ye-cauliflower ye-carb ephantsi. Kwaye ukuthandwa kwayo kufanelekile.

Kanye kunye ne-zucchini, i-cauliflower yenye yemifuno engcono kakhulu ye-keto kungekhona nje ngenxa yendalo ephantsi ye-carb, kodwa nangenxa yokuguquguquka kwayo.

Intloko yekholifulawa iluncedo kakhulu. Ingalungiswa njengerayisi ukuba ithathe indawo yerayisi yesintu, inokucuthwa kwaye yenziwe ibe yi- ikholiflower pizza crust i-crunchy kwaye imnandi, okanye inokubhakwa kwiintonga ukwenza isonka secauliflower.

Kunzima ukufumana iiresiphi zezonka eziphantsi ze-carb ezinambitha kakuhle, kodwa esi sonka se-cauliflower sihlukile. Ngaphezu koko, le recipe ye-gluten-free ayilula nje, nayo ayinabisi, kwaye igcwele iprotheni kunye nefiber yokutya. Ilinganisa ngokwenene isonka esiqhelekileyo kwincasa kunye nokuthungwa.

Ungayinonga intlama yakho ngeziqholo zesiTaliyane ngesonka esinencasa saseItali okanye wongeze ijam encinci kunye nebhotolo ye macadamia nut ngesonka esimnandi.

Inetyuwa okanye iswiti, uya kufuna ukongeza le resiphi ye keto kuluhlu lwakho lweeresiphi zekhabhu ephantsi.

Le bun yecauliflower elungele keto yile:

• Dildo.
• Imnandi.
• Enencasa.
• paleo.
• Imveliso yobisi yasimahla.

Izithako eziphambili zezi:

• Iintyatyambo zeCauliflower.
• Umgubo wealmond.
• Amaqanda.
• Amagqabi e-psyllium.

Izithako:

• Ityuwa.
• Rosemary.
• IOregano.
• Ipelepele emnyama.
• Ibhotolo yeNti
• I-Parmesan.

Izibonelelo zezempilo zesonka sekholifulawa

ICauliflower yenye yezona mifuno zithandwa kakhulu kwi-keto yokutya ngesizathu. Yenziwe ngezinto ezininzi, i-low-carb, kwaye igcwele i-macronutrients. Inokukothusa ukwazi ukuba inokukunika uncedo olungakumbi ngohlobo lwesonka.

# 1: inokuphucula ukwetyisa kwakho

Xa kuziwa kwimpilo yamathumbu kunye nokwetyisa, ifayibha lilungu lakho lokuqala. Umzimba wakho awucoli okanye awufunxa ifayibha ngendlela efanayo nezinye iicarbohydrates.

Endaweni yoko, i-fiber yakheka kwindlela yakho yokugaya, isebenza njengokutya kwebhaktheriya yamathumbu kwaye inceda impilo yamathumbu ngeendlela ezininzi ( ¹ ).

Le iresiphi yesonka secauliflower imnandi ine-3.7 grams yefiber kwisilayi ngasinye, enganciphisi kuphela ukutya kwakho kwe-carb, kodwa ikwagcina ukwetyisa kwakho kuhamba kakuhle kwaye amathumbu akho amathumbu onwabile.

Ukwandisa kunye nokuthambisa isitulo sakho akukuphela kwendlela i-fiber enokukunceda ngayo. Ukufumana idosi yakho yemihla ngemihla kunokunceda ngokuchasene nenani lokuphazamiseka kokutya okunje ngokutshisa, i-diverticulitis, i-hemorrhoids, kunye nomhlaza we-duodenal ( ² ).

Uninzi lwefiber kwesi sonka secauliflower luvela kwikhoba lePsyllium. I-Psyllium ngumthombo omkhulu wefiber e-soluble kunye ne-insoluble. Ukuba awuqinisekanga ngomahluko phakathi kwabo, nantsi inkcazelo emfutshane:

• Ifiber enyibilikayo: Icothisa ukwetyisa. Yenza ijeli emathunjini kwaye inokwehlisa i-cholesterol ngokuyibophelela kwi-digestive tract, enciphisa i-LDL egazini ( ³ ).
• Ifayibha enganyibilikiyo: Ivuselela ukucoleka kwakho. Yongeza isambuku kwisitulo kwaye ingakunceda ukuba uhambe kwindlela yakho yokugaya ( ⁴ ).

I-Psyllium husk ikwasebenza njengeprobiotic, okuthetha ukuba yondla iibhaktheriya ezilungileyo emathunjini akho. Iiprobiotics zinceda amajoni akho omzimba ngokomeleza ukhuseleko lwakho kwiibhaktheriya zangaphandle kunye nokuthintela iingxaki ezinjengorhudo ( ⁵ ).

I-Psyllium husk inokuba luncedo ukuba unengxaki yokukrala kwamathumbu. Kwiqela labantu abanesifo sikaCrohn esisebenzayo, indibaniselwano ye-psyllium kunye ne-probiotics yafunyanwa njengonyango olusebenzayo ( ⁶ ).

# 2: nceda ukukhusela intliziyo

I-Fiber ikwanempembelelo entle kakhulu kwimpilo yentliziyo. Enyanisweni, i-fiber eninzi oyidlayo, uncinci amathuba okuba uhlakulele uxinzelelo lwegazi oluphezulu, ukubetha, i-cholesterol ephezulu, kunye nesifo senhliziyo (CVD) (i-CVD) ⁷ ) ( ⁸ ).

I-Psyllium husk, ngokukodwa, ifundwe njengomthombo wefayibha enokuthintela i-CVD. ⁹ ).

Ikholifulawa ityebile kwikhompawundi ebizwa ngokuba yisulforaphane. I-Sulforaphane yaziwa njenge-antioxidant engathanga ngqo kwaye inokuba neempawu ezikhusela intliziyo ( ¹⁰ ).

Enye indlela i-sulforaphane enokukhusela ngayo intliziyo yakho kukukwazi ukunyusa iindlela ezithile ze-antioxidant, yiyo loo nto ibizwa ngokuba "yi-antioxidant engathanga ngqo", hayi i-antioxidant. ¹¹ ).

Xa intliziyo yakho iyeka ukufumana igazi elaneleyo, kwaye ngoko ke ioksijini, kunokubakho umonakalo wezicubu, owaziwa ngokuba yingozi ye-ischemic. Ngethamsanqa, i-sulforaphane inceda ukukhusela kukwenzakala kwe-ischemic kwaye ke ikhusela intliziyo yakho ( ¹² ) ( ¹³ ).

Kukho iqhinga lokufumana okuninzi kwikholifulawa. Unokuyikhulula kuphela i-sulforaphane ngokunqunqa, ukunqunqa, ukucola, okanye ukuhlafuna ikholifulawa. Kuya kulunga ukuthetha ukuba iimpawu zakhe ezikhusela intliziyo zilindele ukuba uzisebenzise.

ICauliflower ikwangumthombo omkhulu wevithamin C kunye nefolate ( ¹⁴ ). Uphando lubonise ukuba ukunqongophala kwezi zondlo kunokunxulunyaniswa nethuba elongezelelweyo lokuphuhlisa isifo senhliziyo. IVithamin C ikwabalulekile ekusebenzeni kakuhle kwamajoni ethu omzimba, ngelixa ifolate inokunceda ukuthintela iintlobo ezithile zomhlaza ezinjengomhlaza wommizo kunye nepancreas ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

Lo mifuno uguquguquka ngendlela emangalisayo ikwayindawo yamandla ye potassium. Uphononongo lubonise ukuba ukutya okunempilo kwale minerali kubonisa ukuhambelana namanqanaba aphantsi oxinzelelo lwegazi, nto leyo enciphisa umngcipheko wesifo senhliziyo (coronary heart disease). ¹⁸ ).

# 3: inokukhuthaza ukunciphisa umzimba

Ziliqela izinto eziza kudlala xa uzama ukunciphisa umzimba. Ewe, umthambo kunye nokukhetha ukutya okufanelekileyo kufanele kube yeyona nto iphambili kuluhlu lwakho, kodwa ukwaneliseka kunye nemvakalelo yokuhlutha nako kunendima.

Ifiber kumgubo we-almond kunye ne-psyllium husk ikunceda ukuba uzive ugcwele kwaye wanelisekile ngokongeza isambuku kunye nokucothisa ukugaya. Kwaye abantu abatya ifayibha eninzi badla ngokuba bancinci kunabo bayiphephayo ( ¹⁹ ).

Uphononongo luye lwabonisa ukuba ukuba ukhuluphele kwaye uzama ukulahlekelwa ngamafutha angafunekiyo, ukongeza i-fiber ekudleni kwakho kunokuphucula kakhulu ukulahlekelwa kwesisindo ( ²⁰ ) ( ²¹ ).

I-Choline, eninzi emaqanda, sesinye isondlo sokulahlekelwa kwesisindo esifanele ukukhankanywa. Abaphandi bakholelwa ukuba i-choline inokunciphisa ukutya kwaye ngoko iyancipha ukutya okuqhelekileyo. Kwaye ukugcina umnqweno wakho wokutya kuyisitshixo kwimpumelelo yexesha elide lokulahleka kwesisindo ( ²² ) ( ²³ ).

Iingcamango zokukhonza isonka se-cauliflower

Yonwabela esi sonka secauliflower ngesidlo sakusasa kunye nesinamon macadamia nut butter, okanye usisebenzise ukwenza isangweji ekhawulezayo yesidlo sasemini.

Okanye yiphose nje kwi-toaster, yongeza ioli yeoli kunye netshizi ye-cheddar, kwaye ube nayo njenge-bruschetta emnandi kwisidlo sasemini esikhawulezayo.

Ungaphinda ujike le resiphi yesonka sekholifulawa iguquguqukayo ibe zizinti zesonka setshizi, wongeza itshizi ye-mozzarella, isidlo esigqibeleleyo saseTaliyane, okanye isangweji yetshizi eyosiweyo.

Yenza kwakhona i-appetizer enkulu, nokuba yodwa okanye encinci ibhotolo etyiswe ngengca kunye nomgubo wegalikhi. Nokuba yeyiphi na indlela oyenza ngayo, uya kufuna ukongeza esi sonka kwisicwangciso sakho sokutya osithandayo.

Ngoku ukuba ufunde zonke izibonelelo zezempilo zesi sonka se-cauliflower se-ketogenic, sihlala kuphela ukupheka nokunambitha. Ungajongi ngokubhekele phaya ngezizathu zokongeza ikholifulawa kwindlela yakho yokuphila yeketo njengoko yenye yezona mifuno zibalaseleyo zeketo onokuzifumana.

Isonka seCauliflower esisezantsi

Isonka se-cauliflower esezantsi esenziwe nge-psyllium, umgubo we-almond, kunye namaqanda yinto egqibeleleyo engenaswekile, indawo ye-keto-friendly endaweni yeesandwich kunye ne-toast.

• Ixesha lokulungiselela: I-15 minutos.
• Ixesha elipheleleyo: Iyure e-1 kunye nemizuzu emi-10.
• Ukusebenza: 12 (iziqwenga).
• Ikhitshi: eMelika.

Izithako

• 2 iikomityi zomgubo we-almond.
• Amaqanda ama-5
• I-¼ yekomityi ye-psyllium husk.
• I-1 indebe ye-cauliflower irayisi.

Imiyalelo

1. Preheat i-oven ukuya kwi-180º C / 350ºF.
2. Faka i-pan yesonka ngephepha lesikhumba okanye i-coconut oil yokupheka. Bekela ecaleni.
3. Kwisitya esikhulu okanye kwiprosesa yokutya, hlanganisa umgubo we-almond kunye ne-psyllium husk.
4. Ukubetha amaqanda ngesantya esiphezulu imizuzu emibini.
5. Yongeza irayisi ye-cauliflower kwaye udibanise kakuhle.
6. Galela umxube kwi-pan yesonka.
7. Bhaka imizuzu engama-55.

Ukutya

• Ubungakanani besahlulo: Isilayi esi-1
• Iikhalori: 142.
• IiCarbohydrate: I-6,5 g.
• Ifayibha: I-3,7 g.
• Iprotein: I-7,1 g.

IPalabras iqhosha: isonka se-cauliflower esisezantsi.