Iresiphi ye-sauce ye-barbecue ye-Keto

Mangaphi amaxesha xa uchola isosi yeBBQ ukuze ujonge nje iinyani zesondlo emva koko ubeke ibhotile emgangathweni wothukile?

Uninzi lwe-keto dieters luyazi ukuba kunzima kangakanani ukufumana i-carb ephantsi okanye i-keto-friendly seasonings ukunxiba isitya osithandayo. Emva kwayo yonke loo nto, njengoninzi lwe-keto dieters i-avareji ye-30 grams ye-net carbs ngosuku okanye ngaphantsi, ngubani ofuna ukuchitha ezo carbs ngokugalela idiphu?

Phefumla lula, kuba iminqweno yakho sele iza kuzaliseka. Le recipe ye-Keto BBQ Sauce ithatha nje imizuzu emihlanu yexesha lokulungiselela kunye nemizuzu engama-30 yexesha lokupheka. Ngaphezu koko, iqulethe iigram ezimbini zefiber yokutya, ukunciphisa i-carbohydrate count ukuya kwi-4.9 grams ngokukhonza.

Uyenza njani isosi ye-carb ephantsi kunye neswekile yeBBQ?

Uphawu oluphambili oluthengiweyo kwivenkile yesosi yebarbecue lunokuba ne-18 grams ye-carbohydrates iyonke ngokukhonza, kwaye ubungakanani bokutya ngamacephe amabini kuphela ( ¹ ). Okubi kakhulu, iqulethe i-16 grams yeswekile eyongeziweyo, i-zero fat, kunye ne-zero protein. Nokuba uninzi lweeresiphi ze-BBQ zesosi ozifumana kwi-Intanethi zigcwele iswekile, kwaye zongeza i-molasses okanye ubusi kwiiresiphi.

Isosi yeBBQ ethengiweyo iqhele ukwenziwa ngokudityaniswa isiraphu yombona, isitatshi sombona, imolasi, kunye nejusi yeziqhamo, akukho nanye ekwenza isinqe sakho nantoni na, okanye iinzame zakho zokungena kuyo.

Izithako zokwenza i-keto barbecue sauce

Xa usenza i-sauce ye-BBQ yasekhaya, kufuneka uphephe naziphi na izithako ezingafunekiyo ezenziweyo. Ukongeza, unokuguqula izithako ukuze i-sauce yakho ibe nesiqholo okanye i-acidic njengoko ufuna. Ezinye izithako eziphambili kule sauce ziquka:

• Ketchup, hayi intlama yetumato.
• Apple cider iviniga.
• Isosi eshushu.
• I-sauce yaseWorcestershire.
• Umdaka wemostade
• UStevia.
• Iziqholo, kubandakanya umgubo wetswele, umgubo wegalikhi, umgubo wetshili, kunye nomgubo wecayenne.
• Umsi wolwelo.

Kutheni i-stevia ithatha indawo yeswekile ephantsi ye-carb?

Akukho swekile kule recipe. Oku kungenxa yokuba iswekile, kunye neswekile yendalo efana ne-molasses, i-maple syrup, iswekile emdaka, okanye ubusi, inyusa kakhulu isixa seecarbohydrates.

I-Stevia, enye i-ketogenic sweetener efana ne-Swerve okanye i-erythritol, isetyenziswe kule recipe.

I-Stevia yi-100 ukuya kuma-300 amaxesha amnandi kuneswekile eqhelekileyo, oku kuthetha ukuba udinga kuphela isixa esincinci sokuyenza ibeswiti. Nangona iresiphi ye-sauce ye-BBQ yendabuko ibiza i-1 ukuya kwi-2 iikomityi zeswekile emdaka, uya kufuna kuphela icephe le-stevia kwiresiphi elandelayo.

Ukwahluka kule keto barbecue sauce

Le sauce inokwenziwa ngokulula kwizinto ozikhethayo ngaphandle kokunyusa umxholo wecarbohydrate. Zama la mahluko alandelayo ukuze ubeke eyakho i-spin kule recipe:

• Yenze ibenesiqholo: Uyazithanda izinto ezineziqholo? Yongeza enye i-touch sauce eshushu, ikumin, kunye nepepper ye-cayenne.
• Yenze ibemuncu: Ngaba ufuna i-sauce yakho ye-BBQ ibe ne-acidic ngakumbi? Yongeza i-pinch eyongezelelweyo yeviniga.
• Yenza ngaphandle kweswekile: Ukwenza isosi ye-BBQ engenaswekile, susa i-stevia sweetener. Oku kuya kunika i-sauce ye-BBQ incasa eyahlukileyo yomsi endaweni yesosi ye-honey barbecue oqhelene nayo.

Imfihlo, isithako esisempilweni seSauce yeBarbecue yeCarb ephantsi: iApile Cider Iviniga

Esinye isithako ongasiboni rhoqo kwiiresiphi yi-apile cider vinegar (ACV). Nangona ingasetyenziswanga ngokuqhelekileyo, kufuneka ibe yinto echaseneyo, njengoko iyindawo yamandla esondlo. Esi sithako sibonakaliswe ku:

# 1: kukunceda unciphise umzimba

Ukuthatha iintlobo ezithile zeviniga imihla ngemihla, njenge-apile cider iviniga, kunokukunceda ukuba ulahlekelwe isisindo. Ngokutsho kolunye uphando, amadoda atyebileyo athatha iipuni ezimbini zeviniga ngosuku kwithuba leeveki ezili-12 abone ukuncipha kobunzima bomzimba, i-BMI, indawo ye-visceral fat, i-waist circumference, kunye ne-serum triglyceride level, xa kuthelekiswa neqela le-placebo. ² ).

#2: Inceda ukugcina intliziyo yakho isempilweni

I-ACV ibonakaliswe ukunciphisa "imbi" ye-LDL (i-low-density lipoprotein) i-cholesterol ngelixa inyusa "i-HDL" i-cholesterol ye-HDL kwiigundane ( ³ ). Iziphumo zibonisa ukuba ukutya kwemihla ngemihla kwe-ACV kunokunceda ukukhusela impilo ye-cardiovascular yabantu abaneengxaki ze-metabolic.

# 3: Inceda ukuphucula impilo yolusu

Ngaba uyazi ukuba i-ACV iqulethe izinto ezibalulekileyo ezifana ne-acetic acid, i-lactic acid kunye ne-citric acid? Zonke ezi asidi ezahlukeneyo ziye zaboniswa ukukhusela ukukhula kweebhaktheriya ezithile ezaziwa ngokubangela i-acne kunye nokunceda ukukhuthaza i-microbiome yesikhumba enempilo ( ⁴ ).

Yonwabela isosi ye-keto barbecue nazo zonke izitya zakho ozithandayo

Ihlobo libiza ukugcoba, ngoko tshisa i-barbecue okanye uthathe i-crockpot kwi-shelf, kuba lixesha lokuqalisa ukupheka. Le sosi ye-ketogenic ikuvumela ukuba ukonwabele izitya zakho zebarbecue ezilungileyo ngaphandle kweecarbohydrate kunye neswekile.

Ukuba ucwangcisa imenyu epheleleyo yebarbecue, jonga ezi izixhobo iingcebiso. Ungayonwabela kwakhona "ikholiflower iitapile ezicujiweyo, de Isipinatshi esiswiti i-carbohydrates ephantsi, ye ijalapeños okanye ezinye Iifries zeCeleriac. Kungekudala uya kuba nesidlo esisezantsi se-carb esifanelekileyo kwintsapho yakho yonke.

I-Keto yatshaya i-sauce ye-barbecue

Uninzi lweesosi zeBBQ zineswekile kunye neecarbohydrates (ukuya kuthi ga kwi-16g kwinkonzo enye). Le sauce yebarbecue yeketo ikuvumela ukuba wonwabele isosi yebarbecue enomsi ngaphandle kokukukhupha kwi-ketosis.

• Ixesha lokulungiselela: I-5 minutos.
• Ixesha lokupheka: I-30 minutos.
• Ixesha elipheleleyo: I-35 minutos.
• Ukusebenza: 340 g / 12 oz.
• Udidi: Abaqalayo
• Ikhitshi: eMelika.

Izithako

• 225 g / 8 oz i-tomato sauce.
• Iipunipoli ezi-2 ze-apile cider iviniga.
• 1 isipuni se-sauce eshushu.
• 1 isipuni seWorcestershire sauce.
• 2 iitispuni zolwelo lomsi.
• Iitipuni ezi-2 zemostade emdaka.
• 1 icephe le-stevia okanye enye i-keto sweetener oyikhethayo.
• 1 ithisipuni yomgubo wetshili.
• 1/4 ithisipuni ye-cayenne pepper.
• Iitipuni ezi-2 ze-onion powder.
• 1/2 ithisipuni i-garlic powder.
• 1/2 itispuni yetyuwa.

Imiyalelo

1. Kwisitya esincinci, yongeza zonke izithako.
2. Yiza i-sauce ibilise phezu kobushushu obuphakathi.
3. Nciphisa ubushushu obuphantsi kwaye udibanise imizuzu engama-30.
4. Vumela ukuba kuphole kancinci phambi kokuphakela. Gcina efrijini.

Ukutya

• Ubungakanani besahlulo: 30 g / 1 oz.
• Iikhalori: 25.
• Amafutha: I-0,2 g.
• Iicarbohydrate: 7,1 g (4,9 g inetha).
• Iprotein: I-0,4 g.

IPalabras iqhosha: keto barbecue sauce.