Uma uqala ukuba nesithukuthezi sokudla amaqanda afanayo kanye nobhekeni ngesikhathi sasekuseni ekudleni kwakho kwe-ketogenic, le Keto Avocado Smoked Salmon Toast kufanele kube into yokuqala oyizamayo ngaphambi kokuphonsa ithawula. Ngokungafani nezinguqulo ozibonayo lapho uskrola ezinkundleni zokuxhumana, lena iphansi ama-carbohydrateucebile amafutha enempilo nokunye okuningi okuyingqayizivele. Lokhu kuzoshintsha indlela odla ngayo ukudla kwasekuseni nsuku zonke.
Futhi ngosizo oluncane oluvela kancane ukulungiswa kokudla nokubhaka ibha yakho isinkwa se-keto Ekuqaleni kwesonto, lesi sidlo sasekuseni esimnandi singalungiselelwa emizuzwini embalwa njalo ekuseni. Lokhu kuzokusiza ukuthi uhlale usendleleni futhi kukuvimbele ukuthi uphambuke ohlelweni. Kuhle ukudla usohambweni, kucebile ngamafutha anempilo ukuze uphethise umzimba wakho, kune-fiber ephezulu yokuthuthukisa ukugaya kwakho, futhi kugcwele inani elifanele leprotein ukuze uqhubeke.
Izithako eziyinhloko kule recipe zihlanganisa:
Amaqanda Ziyinketho esobala yephrotheni yasekuseni, kepha zingabhora ngokushesha okukhulu. Esikhundleni samaqanda abilisiwe, amaqanda aphekiwe, noma amaqanda anelanga, hlanganisa izinto nesalmon ebhenywa ekuseni. Kulula ukutholakala kunoma iyiphi imakethe, eguquguqukayo, kanye nomthombo omuhle wamaprotheni asheshayo nalula. Uzozuza nakweminye imisoco enikezayo.
Izinzuzo ze-salmon ebhemayo:
- Ecebile ngamafutha anempilo.
- Umthombo omuhle wamaprotheni.
- Ama-Electrolyte namaminerali.
# 1: i-omega 3 fatty acids
Njengesaumoni entsha, i-salmon ebhenywayo iqukethe ama-omega-3 fatty acids afanayo e-DHA kanye ne-EPA enempilo. Lolu hlobo lwamafutha lunganciphisa amathuba okuba uhlaselwe yinhliziyo nesifo sohlangothi, lwandise amandla obuchopho bakho, lwehlise ukuvuvukala, futhi lungase lwehlise ngisho namathuba okuba nomdlavuza.
# 2: okuqukethwe kwamaprotheni
Okuncane kuhamba ibanga elide nge-salmon. Akukhona nje kuphela ukuthi iphezulu kumafutha anempilo, kodwa i-85g / 3oz encane ekhonzayo ihlinzeka ngamagremu angu-15 weprotheyini yekhwalithi. Amaprotheni abalulekile empilweni enhle kanye netshe legumbi lomzimba wakho. Amaprotheni asetshenziswa umzimba wakho ukusiza ukwakha nokulungisa izicubu, asetshenziselwa ukwenza amahomoni, futhi ayadingeka ekwakheni imisipha, amathambo, uqwanga, nesikhumba.
#3: i-sodium
Enye yezinto ezibaluleke kakhulu okufanele uzikhumbule ekudleni kwe-ketogenic ukuthola ama-electrolyte anele. Abantu abaningi bafundiswa ukuthi i-sodium ayilungile, kodwa iyiminerali ebalulekile umzimba wakho oyidingayo ukuze usebenze kahle. Ukungalingani kwe-Electrolyte nakho kuyinkinga evamile phakathi kwalabo abashintshela ekudleni kwe-ketogenic. I-salmon ebhemayo inesodium ephezulu, ngakho ingasiza ukugcwalisa nokulinganisa ama-electrolyte, okuyinto uzogwema izimpawu ze-keto flu.
Awusekho umona ngayo yonke lezo zidalwa ezinhle zikakotapheya ezinkundleni zokuxhumana. Le recipe ayiyona nje inhle, kodwa igcwele izakhamzimba ezimangalisayo kakhulu. Ngeke ucabange ukuthi ukudla kwasekuseni kuyabhora uma unale Keto Avocado Smoked Salmon Toast ohlelweni lwakho lokudla lweviki.
I-Keto Avocado Eqabulayo Ebhema I-Salmon Toast
- Isikhathi esiphelele: Amaminithi we-5.
- Rendimiento: 2 izingcezu.
Izithako
- 1 isipuni ibhotela elifakwe ngotshani.
- Izingcezu ezi-2 ezimaphakathi zesinkwa sikafulawa we-alimondi.
- 60g / 2oz i-salmon ebhemayo.
- 1/2 ukwatapheya ophakathi.
- 1 ikhukhamba encane (uthathe izingcezu ezincane noma imichilo emincane).
- 1 isipuni se-red pepper flakes.
- 1 ingcosana kasawoti.
- 1 isipuni sikapelepele
- 1/4 ithisipuni dill fresh.
- 1/2 isipuni of capers (oqoshiwe).
- 1 isipuni sika-anyanisi obomvu, usike kancane.
Imiyalo
- Gcoba ngokukhululekile izingcezu ezimbili zesinkwa sikafulawa we-alimondi kanye nethosti kuze kube nsundu osagolide.
- Khipha ukwatapheya ocezwini ngalunye lwesinkwa bese ulifafaza ngemfoloko. Fafaza ngosawoti kanye nopelepele. Engeza ukhukhamba nezingcezu ze-salmon ezibhemayo. Engeza ingcosana ye-red pepper flakes kanye nosawoti / pepper ngaphezulu. Gcoba ngama-capers, i-dill entsha, no-anyanisi obomvu.
Ukudla okunomsoco
- Usayizi wengxenye: 2 izingcezu.
- Amakhalori: 418.
- Amafutha: I-33 g.
- Ama-carbohydrate: I-6 g.
- Amaprotheni: I-22 g.