I-salmon etshaya i-paté kunye neresiphi ye-cucumber

Nokuba uceba itheko lasegadini, ukubukela umdlalo webhola ekhatywayo kumabonakude kunye noogxa bakho, okanye ufuna nje amashwamshwam ambalwa ukuze unikezele nakweyiphi na indibano, ukucinga malunga nokwenza isidlo esinobuhlobo keto kunokuphazamisa. Zonke i-appetizers zibonakala zigqitywe kwintlama ye-crescent, egqunywe kwi-cookie, okanye ifakwe kwi-tortilla chips. Oku kunokwenza iindibano zoluntu zibe noxinzelelo kunokuba zibe mnandi ukuba ukwisidlo se-ketogenic.

Kude kube ngoku bekunje. Kodwa loo nto itshintshile.

Le Pate ye-Salmon eTshayiweyo ilayishwe ngamafutha asempilweni, egcwele iprotheyini, kwaye eyona nto ingcono kakhulu, isasazeke ngaphezu kwetosti kuphela. Kule recipe ethile, uya kusebenzisa izilayi ze-cucumber njengesiseko, usasaza i-salmon pate yakho phezulu.

Ikhaphukhaphu, iyahlaziya, kwaye ibonelela nge-40 grams yamafutha kunye ne-18 grams yeprotheyini. Ukongeza, kulula kakhulu ukwenza. Konke okudingayo yiprosesa yokutya, isitya esiphakathi, izithako ezisixhenxe, kunye nexesha elincinane lokulungiselela.

Ukutshaya i-salmon pate kunye nekhukhamba

Le Cucumber Salmon Pate yeyona keto appetizer egqibeleleyo ukuzisa kwiqela lakho elilandelayo. Funda kwi-recipe kunye neengcebiso ezininzi malunga nokwenza lula i-keto snacks.

• Ixesha lokulungiselela: I-15 minutos.
• Ixesha lokupheka: I-15 minutos.
• Ixesha elipheleleyo: I-30 minutos.
• Ukusebenza: 12 iikomityi.
• Udidi: Ukutya kwaselwandle
• Ikhitshi: eMelika.

Izithako

• 130 g / 4.5 oz yesalmon etshayayo.
• 155 g / 5.5 oz of cream cheese.
• 1/4 indebe enzima cream.
• 1 icephe lejusi yelamuni.
• 1 isipuni se-chives entsha.
• I-pinch yetyuwa kunye nepepper
• Iikhukhamba ezi-2.

Imiyalelo

1. Qala ngokusebenzisa i-peeler yemifuno okanye imela encinci ukukrazula ulusu kwiikomkom, uze unqumle iikomkom zibe ngamaqhekeza angama-5-intshi / 2-cm.
2. Sebenzisa i-melon scoop okanye i-teaspoon, kwaye ukhuphe i-pulp kwi-cucumber, ushiye umgca omncinci phantsi kweqhekeza ngalinye le-cucumber okanye i-canape.
3. Emva koko, thatha iprosesa yokutya kwaye ungeze i-¾ ye-salmon etshayiweyo, i-cream cheese, i-cream enzima, ijusi yelamuni, ityuwa, ipepile kunye ne-chives. Hlanganisa yonke into imizuzu embalwa, de kube i-pate ilula.
4. Emva koko usike i-¼ eseleyo ye-salmon etshayiweyo ibe ngamaqhekeza amancinci kwaye uyongeze kwi-paté. Oku kunika ipate ukuthungwa ngakumbi.
   Ekugqibeleni, gcwalisa isilayi ngasinye sekhukhamba okanye i-canape ngepunipoon ye-salmon pate kwaye usebenze. Ukuba unama-canapes ashiyekileyo, ungawagcina kwisingxobo esingangeni moya efrijini iintsuku ezi-2.

Ukutya

• Ubungakanani besahlulo: 6 iikomityi.
• Iikhalori: 450.
• Iswekile: 4.
• Amafutha: 40.
• Iicarbohydrate: 5.
• Ifayibha: 1.
• Iprotein: 18.

IPalabras iqhosha: sitshaye i-salmon pate kunye ne cucumber.

Uyenza njani i-snack ye-keto enempilo njenge-salmon pate

Awuqinisekanga ukuba ungadibanisa njani izithako zokwenza i-keto snack? Landela la macebiso.

Tshintsha iitshiphusi ze-tortilla kunye ne-cookies ezihlukeneyo zeveggie

Icebiso eliluncedo: Xa uthandabuza, yenza isosi.

Ngokuqhelekileyo wonke umntu uyayithanda hummus, i guacamole kunye artichoke kunye nesosi yesipinatshi. Ukuze wenze i-ketogenic, susa i-pita kunye ne-tortilla chips kuluhlu lwakho lokuthenga kwaye ubeke imifuno eluhlaza kwindawo yazo. Oku akugcini nje ukunciphisa i-carbs, kodwa yongeza idosi enempilo yefiber yokutya, iivithamini kunye neemaminerali kwiresiphi yakho.

Keto-friendly chip replacements kwiidiphu zakho ozithandayo

• IGuacamole: Nquma iipepile ezibomvu ze-bell kwaye uzifake kwi-guacamole. I-red bell pepper ngumthombo olungileyo we-vitamin A, i-vitamin C, i-potassium, kunye ne-vitamin B6 ( ¹ ).
• Hummus: Thenga iitumato kunye neentonga zekherothi kwivenkile ye-hummus yakho. Ikomityi yeetumato zecherry iya kukunika kuphela iikhalori ezingama-28, xa kuthelekiswa neekhalori ezili-130 zeechips eziqhelekileyo ( ² ) ( ³ ).
• Isipinatshi kunye nediphu yeartichoke: Ukuba awukwazi ukulibala malunga ne-snack aisle yevenkile, yenza inguqulelo yasekhaya kubo. Ngaba IiCrackers zeFlaxseed zeCarb ezenziwe ekhaya ziqulethe kuphela iigram ezisi-8 zecarbohydrates zizonke kunye neegram ezingaphezu kwama-25 zamafutha.

Kule recipe, sebenzisa icephe okanye i-melon scoop ukuze ukhuphe ngaphakathi kwi-cucumber slice nganye. Ikhukhamba eseleyo isebenza njengesitya esincinci okanye i-canape (okanye iitshiphusi ze-tortilla okanye "i-swoops"), ilungele ukongeza i-salmon paté yakho etshayayo.

Sebenzisa amafutha anempilo

Ngelishwa, i-appetizers ezininzi ziza zilayishwe izithako ezingeyomfuneko kwaye ezingenampilo. I-oyile yemifuno ecutshungulweyo, ukutya okuqhotsiweyo, kunye neemveliso ezicutshungulwayo zenza uninzi lweendlela zakho zokupheka ezizithandayo zibe lukhetho olubi kwi-ketogenic diet, okanye nakuphi na ukutya okune-calorie ephantsi. Endaweni yoko, zama ezi snacks zisempilweni:

• Yenza i-mayonnaise yakho: UMayo, okanye i-aioli, isithako esiqhelekileyo kwi-spreads, i-sauces, kunye ne-sandwiches, kodwa ukuba ujonga kwiinyani zesondlo se-mayonnaise ethengiweyo unokuba unkwantya. Endaweni yoko, khetha oku Inguqulelo yasekhaya, yenziwe ngezinto ezine: iqanda, iviniga, ityuwa kunye ioli yeoli.
• Khetha iimveliso zobisi ezifanelekileyo kwisidlo se-ketogenic: Ukuba uyakwazi ukunyamezela, khetha imveliso yobisi ekhutshiweyo kwiiresiphi zakho. Ezi mveliso zinepesenti ephezulu ye-CLA kunye ne-omega-3 fatty acids kunezobisi eziqhelekileyo.

Kule recipe, uya kusebenzisa icwambu lesonka samasi kunye namanqatha onke. Idityaniswe ne-salmon etshayayo, kulapho uninzi lwamafutha kule salmon pate recipe luvela khona.

Gxininisa kwiprotheni

Kukho amakhulukhulu eeresiphi ezilungileyo phaya - kufuneka unqumle ezo zijolise kwiicarbohydrates, kwaye ubambe ezo zijolise kwiprotheni. Nazi ezinye iimbono zeprotheyini ephezulu, izitya ezisezantsi-carb ukuzisa kumsitho wakho olandelayo:

• Amaqanda agalelweyo: Amaqanda Ukuzaliswa yenye yezona ndlela zokupheka zilula ukwenza njengoko zifuna amaqanda kuphela, imayonnaise (eyenziwe ekhaya!), Ityuwa kunye nepepile esandul 'ukugayiwa emnyama, iviniga kunye nemostade. Ukongeza, iqanda elinye liqulethe ngaphezu kwe-6 grams yeprotheyini kunye ne-zero carbohydrates ( ⁴ ).
• Isaladi yentlanzi emhlophe etshayiweyo: Ngokutshintsha isalmon yesockeye kwenye intlanzi etshayayo, unokwenza iresiphi efana nale ingezantsi. Ufefe nje idill entsha yokuhombisa, uyinike ijusi yelamuni, kwaye emva koko uphake.
• Iibhola zenyama: Khumbula oku: phantse nasiphi na isitya sinokuguqulwa sibe yi-appetizer yepati kunye nokusetyenziswa kwe-toothpicks. Yenza ibhetshi yezi iibhola zenyama keto (eziqulethe ngaphantsi kwe-1 gram ye-carbohydrates iyonke), zibeke kwi-toothpick kwaye uneplate yepati.

Iinzuzo zezempilo zesalmon

Iintlanzi ezinamafutha, njenge isalmon, zineenzuzo ezininzi zempilo. Xa ukhetha intlanzi evenkileni, qiniseka ukuba ukhetha i-salmon yasendle xa kunokwenzeka. Iisalmon zasendle zikhuliswa kwindawo yazo yendalo, ngelixa iisalmon ezifuywayo zondliwa ukutya okurhweba. Oku kuphakamise inkxalabo yezempilo, kubandakanywa amanqanaba aphezulu e-dioxins (i-herbicides) enokubeka umngcipheko womhlaza. ⁵ ).

Nazi ezinye izibonelelo ezinokuziswa yisalmon yasendle kwimpilo yakho:

• Iphucula impilo yentliziyo: Kwezinye izifundo, abantu abatya iintlanzi, ezifana ne-sockeye, kanye ngeveki babenomngcipheko ophantsi we-15% wokuba nesifo senhliziyo esibulalayo. ⁶ ).
• Inika amandla: Isiqingatha se-salmon fillet iqulethe i-83% yenkonzo yakho yemihla ngemihla ye-B12 kunye ne-58% ye-B6 ( ⁷ ). Iivithamini ze-B zinika umzimba amandla, zinceda ukwenza iiseli ezibomvu zegazi, kwaye zithintele i-anemia ( ⁸ ).
• Inceda ukuphucula impilo yengqondo: Iintlanzi ezinamafutha, njengesalmon, zineentlobo ezimbini ze-omega-3 fatty acids, i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA). I-DHA ibonakaliswe ukunceda ukuphucula ukuphuhliswa kwengqondo kunye nokusebenza ( ⁹ ).

Iindibano zoluntu akufuneki zibe luxinzelelo kwi-ketogenic diet. Ngokulandela la macebiso, unokuhlala kwi-ketosis kwaye ugcwalise umzimba wakho ngokutya okunomsoco. Khumbula nje oku:

• Sebenzisa iinketho ezine-carb ephantsi (njengemifuno eluhlaza endaweni yeetshiphusi kunye nee-crackers) xa usenza iisosi kunye nokusabalalisa.
• Jonga ngokusondeleyo izithako, yenza i-mayonnaise yakho, kwaye usebenzise iimveliso zobisi xa kuyimfuneko.
• Lungiselela isitya esineprotheyini eninzi, esifana neebhola zenyama, amaqanda adityanisiweyo, okanye isalmon pâté etshayiweyo oyibona apha.
• Sebenzisa izithako ezikuncedayo, kunokuba ukulimaze, njenge-salmon ebanjwe endle esetyenziswe kule recipe.

Kakuhle kakhulu, ahora ngoku lixesha lokungcamla i-salmon pate yakho.