Iresiphi ye-Creamy Keto "Grits" ne-Keto Cheese

Kwesinye isikhathi udinga nje ukudla okunethezekile okuyisidala. Le keto grits ingaba nenet carbs engu-1 kuphela, kodwa iyanelisa futhi iyaduduza njengokudla kwasemandulo.

Eqinisweni, okuwukuphela kwento engekho kule recipe ye-grits ama-grits. Futhi njengoba irayisi likakholifulawa lithelwe ngoshizi we-cheddar, ukhilimu osindayo, nebhotela, ngeke wazi ngisho nomehluko.

Faka izimfanzi ezibabayo noma inkukhu eyosiwe kula magrits anokhilimu ukuze uthole intwana yamaprotheni. Ungathanda ukudla kwasekuseni? Phonsa iqanda elithosiwe futhi uzoba nesidlo sasekuseni esimnandi esigcwele.

Iphelele njengesitsha esikhulu noma njengesitsha esiseceleni. Futhi njengoba imnandi njengoba iguquguquka, le Cheesy Grits nakanjani izoba intandokazi phakathi kwabangane bakho be-keto kanye / noma ekudleni okuphansi kwe-carb.

Kuhle kangangokuthi ungakwazi ngisho ukushintsha abanye “abadla inyama” abangani bakho benze i-keto. Ungakucabanga lokho?

Lawa ma-keto grits afaka:

• Okumnandi.
• Ukhilimu
• Okumnandi
• Iyaduduza.

Izithako eziyinhloko kule recipe yilezi:

• Ukholifulawa.
• Izinhliziyo ze-Hemp.
• Impushana ye i-garlic.
• Ibhotela.
• Ukhilimu owugqinsi.
• Ushizi kaCheddar.

Izithako ezengeziwe ozikhethela zona:

• Upelepele omnyama.
• U-anyanisi oluhlaza.
• Upelepele we-cayenne.

Izinzuzo zezempilo ze-3 ze-ketogenic grits

# 1: kuhle enhliziyweni yakho

Njengoba nje igama liphakamisa, izinhliziyo ze-hemp zinhle ohlelweni lwakho lwenhliziyo.

Inhliziyo encane kodwa enamandla ye-hemp inamaprotheni angama-25% futhi iwumthombo ocebile wamafutha e-polyunsaturated enempilo njenge-omega-3 fatty acid ALA kanye ne-omega-6 fatty acid GLA ( ¹ ).

Okuhamba phambili kwenhliziyo yakho ukupompa umoya-mpilo osuka egazini lakho uye kuzo zonke izicubu zomzimba wakho.

Izicubu zidinga umoya-mpilo ukuze ziqhubeke ziphila futhi, ngaphandle kokugeleza njalo, zingalimala noma zingasebenzi, inqubo ebizwa ngokuthi yi-ischemia. Futhi imbewu ye-hemp ingasiza nge-oxygen nokugeleza kwegazi, ngokocwaningo lwezilwane ( ² ).

Imbewu ye-Hemp nayo yatholakala inciphisa ukwakheka kwehlule legazi kanye nomfutho wegazi ocwaningweni olwenziwa onogwaja namagundane. Abacwaningi bakholelwa ukuthi i-amino acid arginine kanye ne-omega 6 fatty acid GLA yibo ababhekele le miphumela emihle ( ³ ), ( ⁴ ).

I-garlic, enye inkanyezi yezempilo yenhliziyo, ibisetshenziswa njengokudla okwelapha kusukela eGibhithe lasendulo naseGrisi ( ⁵ ).

Phakathi kwezinzuzo zayo eziningi, i-garlic iboniswe ukunciphisa ukucindezeleka kwegazi futhi iphikisana nokucindezeleka okwenziwe nge-oxidative. Ukuvikela inhliziyo yakho ekucindezelekeni kwe-oxidative kubalulekile ukuvimbela isifo senhliziyo ( ⁶ ).

# 2: iqeda ukuvuvukala

Ukuvuvukala kuyindlela eklanyelwe ukuvikela umzimba wakho ekulimaleni, ekungenweni izifo, nasezifweni.

Ngeshwa kubantu abaningi, ukudla okungenamsoco, ukucindezeleka, nokungcola kubangela ukuvuvukala kwesistimu, okungase futhi kube umsuka wezifo eziningi zanamuhla.

Izindaba ezinhle ukuthi ukushintsha ukudla kwakho kungasiza. Futhi le keto grits ilayishwe izinhlanganisela ezilwa nokuvuvukala ezivela kukholifulawa, i-hemp, nesweli.

Ikholifulawa iqukethe inhlanganisela ebizwa ngokuthi i-indole-3-carbinol (I3C). I-I3C itholakala emifino eminingi ye-cruciferous efana ne-broccoli, iklabishi, amahlumela aseBrussels, futhi kunjalo, ukholifulawa.

I-I3C idlala indima ebalulekile emasosheni akho omzimba ngokucindezela amakhemikhali avuvukalayo angadala umonakalo emzimbeni wakho ( ⁷ ).

I-garlic iqukethe nezinye izinhlanganisela ezilwa nokuvuvukala. Enye yalezi zinhlanganisela, ebizwa ngokuthi i-s-allyl cysteine ​​​​(SAC), iyikhemikhali elwa nokuvuvukala elinganisa ukucindezeleka kwe-oxidative kumaseli akho. ⁸ ).

I-Alpha-linolenic acid (ALA), eyaziwa njengesandulela ku-omega-3 fatty acids i-DHA ne-EPA, nayo inezinzuzo zokulwa nokuvuvukala.

Yize indlela okuyiyona yona ingaziwa, abacwaningi bathole ukuthi i-ALA isebenza namasosha omzimba kanye nezakhi zofuzo ukulawula ukuvuvukala emzimbeni wakho.

Ungathola i-ALA ekudleni okuhlukahlukene kwezitshalo, kodwa imbewu ye-hemp ingenye yemithombo engcono kakhulu ( ⁹ ) ( ¹⁰ ).

# 3: vikela ubuchopho bakho

Kusukela kuma-nootropics kuya ezifweni ze-neurodeergenerative, cishe uzwe okuningi kamuva nje ngokubaluleka kwempilo yobuchopho.

Kungakhathaliseki ukuthi uzama ukuthuthukisa ukusebenza kahle noma ukuvimbela ukwehla kwengqondo, le keto grits iyisinqumo esihle kakhulu sempilo yobuchopho.

I-compound SAC (s-allyl cysteine) etholakala kugalikhi ingase ibambe iqhaza elibalulekile ekuvimbeleni izifo ze-neurodeergenerative kanye nokunciphisa ukuncipha kwengqondo. ¹¹ ).

Ukholifulawa ungumthombo ocebile kavithamini C, obuye abambe iqhaza elibalulekile ekuvikeleni ubuchopho bakho ekucindezelekeni kwe-oxidative ngokugcina ama-neurotransmitters akho ( ¹² ).

I-Keto Grits noshizi

Isidlo se-keto saseningizimu sesifikile. Le grits ye-carb ephansi iqinisekile ukuthi izokwanelisa futhi ijabulise zonke izivakashi zedina zanoma iyiphi iminyaka.

Faka izimfanzi ezibabayo noma iqanda elithosiwe ukuze wenze isidlo esikhulu. Noma ukwenze ukuhlobisa nge-pepper emnyama eminingi nosawoti wasolwandle. Ngeke ukudumaze.

I-Keto Grits noshizi

I-cheesy grits iwukudla okunethezeka okuphelele. Futhi irayisi likakholifulawa elifakwe ukhilimu osindayo noshizi we-cheddar kusho ukuthi ungajabulela lezi zinhlamvu eziphansi ze-carb ekudleni kwe-ketogenic.

• Isikhathi esiphelele: Amaminithi we-15.
• Rendimiento: 2 izinkomishi.

Izithako

• 2 izinkomishi rice cauliflower.
• 1/4 ithisipuni i-garlic powder.
• 1/2 isipuni sikasawoti
• 1/4 ithisipuni pepper.
• 1/4 indebe yezinhliziyo ze-hemp.
• 2 izinkezo zebhotela.
• 60g / 2oz ushizi we-cheddar ogayiwe.
• 1/4 inkomishi ukhilimu onzima.
• 1 inkomishi yobisi olungenashukela ozikhethele lona (ubisi lukakhukhunathi noma ubisi lwe-alimondi).

Imiyalo

1. Ncibilikisa ibhotela ku-cast iron skillet phezu kokushisa okuphakathi nendawo.
2. Engeza irayisi likakholifulawa, izinhliziyo ze-hemp bese upheka imizuzu engu-2.
3. Engeza ukhilimu onzima, ubisi, u-garlic powder, usawoti kanye nopelepele. Govuza kahle bese upheka phezu kokushisa okuphansi kuze kube yilapho ingxube ishuba futhi ukholifulawa uthambile. Engeza ubisi olwengeziwe noma amanzi njengoba kudingeka ukuze uvimbele ingxube ukuthi ingashi.
4. Susa ekushiseni bese wengeza ushizi we-cheddar. Lungisa i-seasoning uma kunesidingo.

Ukudla okunomsoco

• Usayizi wengxenye: ½ inkomishi.
• Amakhalori: 212.
• Amafutha: I-19 g.
• Ama-carbohydrate: 3 g (1 g inetha).
• Isikhunta: I-2 g.
• Amaprotheni: I-7 g.

I-Palabras clave: I-Keto Cheese Grits Recipe.