Ingabe uku-ketogenic diet kodwa ukhathazekile ngokuyeka usuku lwakho oluthandayo lwesonto, i-Taco ngoLwesibili? Ngale ndlela yokupheka yama-tacos enkukhu e-carb ephansi (ekunikeza amandla kafulawa we-alimondi!), Ungajabulela ukudla oyikhonzile kwamazwe ngamazwe ngaphandle kokukhathazeka ngokuthi gcina i-ketosis.
Ngokwesiko, ama-tortilla enziwa ngommbila ogayiwe noma ufulawa kakolweni, kokubili okungaba nomthelela omubi kumazinga akho eglucose, ngenxa yokuthambekela kwawo ekubangeleni ukukhuphuka kwe-insulin ngokushesha. Nokho, zikhona esikhundleni se-carb ephansi engasetshenziswa esikhundleni salokho. Ngakho-ke yini eyenza ufulawa we-alimondi ube enye indlela enhle ongayisebenzisa kuma-tortilla enziwe ekhaya?
Njengoba ungacabanga, ufulawa we-alimondi unikeza izinzuzo eziningi zezempilo ezibalulekile ezinikezwa ngama-alimondi. Ezinye zalezi zinzuzo zihlanganisa ukuthuthukisa impilo yenhliziyo, ukwenza ngcono ushukela wegazi, ukuvimbela umdlavuza ukuthi ungakheki, ukusiza ukugcina amalunga enempilo, nokwenza ngcono amandla ewonke.
Ufulawa we-almond uthuthukisa kanjani impilo yakho yenhliziyo? Ucwaningo olushicilelwe e-UK lubonise ukuthi ukudla ama-alimondi kwandisa kakhulu amazinga e-antioxidants atholakala kubantu. Izifundo zocwaningo nazo zaba nokwanda okukhulu kokugeleza kwegazi kanye nokwehla komfutho wegazi ( 1 ). Olunye ucwaningo olushicilelwe ngabakwa I-Journal of Nutrition ibonise ukuthi ama-alimondi empeleni ehlisa amazinga e-insulin atholakala egazini, kanye nomfutho wegazi wezifundo (blood pressure) 2 ).
Ingabe ukhathazekile ngokuqala ukudla kwe-ketogenic futhi kufanele uyeke ukudla okuthandayo? Asikho isidingo sokucindezeleka. Lawa ma-Almond Flour Chicken Tacos ayinhlanganisela ephelele kunoma yisiphi isidlo samaholide ngaphandle kwama-carbs noma izinkathazo ezingadingekile. Ngokuzayo uma uya esitolo sakho segrosa, thenga ezinye zalezi zithako ezibalulekile, noma ubheke ama-tortilla kafulawa we-alimondi apakishiwe esigabeni somkhiqizo wezinto eziphilayo kulawa ma-tacos enkukhu e-carb ephansi.
Izinongo, ama-taco enkukhu e-carb ephansi
Lawa ma-tacos enkukhu ane-carb ephansi amnandi ayindlela enhle yokudla oyikhonzile yase-Mexico njengoba epakisha konke ukunambitheka ngaphandle kwama-carbs noma ama-calories angadingekile.
- Isikhathi Sokulungiselela: Imizuzu ye-15
- Isikhathi Ukupheka: Imizuzu ye-35
- Isikhathi esiphelele: Imizuzu ye-50
- Rendimiento: 4
Izithako
- 1/3 indebe yamanzi (ama-tortillas)
- 3/4 indebe amaqanda amhlophe (ama-tortillas)
- 1/4 indebe kafulawa kakhukhunathi (ama-tortillas)
- 1/4 indebe kafulawa we-almond (ama-tortillas)
- 1/2 isipuni sikasawoti (tortillas)
- 2 wezipuni amafutha we-avocado (tortillas)
- 500 g / 1 ikhilogremu yesifuba senkukhu esingenathambo esingenasikhumba (ukugcwaliswa kwe-tortilla)
- I-avocado engu-1 (egcwele i-tortilla)
- 2 izinkomishi ulethisi (tortilla ukugcwaliswa)
- 1 i-lime (ukugcwaliswa kwe-tortilla)
Imiyalo
- Shisisa ihhavini ukuya ku-205º C / 400º F.
- Vala ishidi lokubhaka ngephepha lesikhumba bese ubeka inkukhu ebhodini lokubhaka.
- Bhaka inkukhu kuhhavini imizuzu engu-35 noma ize iphekwe ngokugcwele.
- Ngenkathi inkukhu ibhaka, lungisa ama-tortilla.
- Hlanganisa zonke izithako ze-tortilla endishini, hlanganisa zonke izithako bese uziyeka ziphumule kuze kube yimizuzu eyishumi ukuze zonke izithako zimunceke.
- Preheat a skillet phezu komlilo ophakathi.
- Gcoba kancane i-skillet ngamafutha kakotapheya kanye nesipuni cishe inkomishi engu-¼ ye-batter ku-skillet, wenze ama-tortilla angaba ngu-20 cm / 8 amayintshi ububanzi. Phenya uma ubona ukuthi phezulu akunamatheli / akucwebezeli.
- Phinda isinyathelo sesikhombisa kuma-tortilla amathathu alandelayo.
- Hlela ama-tortilla endaweni ngayinye ephepheni lesikhumba ukuze aphole.
- Ngenkathi zipholile, lungiselela ukugcwaliswa kwama-tortilla. Sika ukwatapheya, ulethisi, kanye nomcako phakathi.
- Khipha inkukhu kuhhavini bese uyihlikihla ngezimfoloko ezimbili.
- Hlanganisa inkukhu, i-avocado, ne-ulethisi endishini futhi phezulu nge-lime.
- Uma ama-tortilla esepholile, agcwalise ngazo zonke izithako.
Ukudla okunomsoco
- Usayizi wengxenye: 1
- Amakhalori: 348
- Amafutha: 22 g
- Ama-carbohydrate: Ama-carbohydrate ingqikithi :5g
- Isikhunta: 6,5 g
- Amaprotheni: 30 g
I-Palabras clave: okubabayo low carb inkukhu tacos