Iresiphi ye-Keto breakfast casserole ne-bacon, iqanda noshizi

Le keto breakfast casserole elula enobhekeni, iqanda, noshizi isizoshintsha indlela oziphatha ngayo ukudla kwaphakathi neviki. Awudingi nje inani elincane lezithako, kodwa aqukethe ama-carbohydrate ayi-2 kuphela ngokuphakelwa ngakunye, futhi agcina kahle efrijini lakho.

Isikhathi sokupheka esiphelele singaphansi kwehora futhi ungenza okunye ngenkathi ubhaka. Okungcono nakakhulu, isikhathi esiphelele sihlanganisa isikhathi sokupheka kwe-bacon, ngakho-ke asikho isikhathi esengeziwe esidingekayo.

Ngezinsuku ezimatasa zesonto, ungakwazi ukupheka le recipe ye-keto ngesikhathi esincane kakhulu sokulungiselela. Bala kusengaphambili usayizi we-casserole ephekiwe ukuze ube usayizi wengxenye ozoyidla futhi lokho kuzokwenza kube lula ukubamba ingxenye ngaphambi kokuphuma ngomnyango ukuze uqale usuku. Ukuba nenketho esheshayo nefanelekile njalo ekuseni kuhamba indlela ende uma uqala ukudla kwe-keto.

Zizwe ukhululekile ukwenza ngendlela oyifisayo le keto breakfast casserole ngokungeza okunye kwakho imifino ephansi ye-carb eyintandokazi njenge-bell pepper noma i-broccoli ngaphezu kwe-green chives. Ungazama futhi ukwengeza ukwatapheya noma i-zucchini, okuyindlela enhle yokuthola i-fibre yokudla kanye nemisoco eyengeziwe. Ungesabi ukuhlanganisa izinto bese uzama ezinye izishizi, noma ufake i-ham noma isososhi esikhundleni sikabhekeni ngesidlo sasekuseni.

Ngaphezu kokuba lula ukwenza, le keto breakfast casserole ayinayo i-gluten, ayinasoya, futhi ayinashukela. Kodwa ungase uzibuze ukuthi ushizi uwumqondo omuhle yini. Funda ukuze uthole ukuthi kungani le recipe isebenza, futhi ulungele ukujabulela isiqalo esinempilo sosuku lwakho ngendlela ye-ketogenic.

Ungakwazi yini ukudla ushizi ekudleni kwe-keto?

Lona umbuzo ovame kakhulu futhi impendulo ukuthi "kuncike." Kuningi ukudideka mayelana nemikhiqizo yobisi. Nakuba i-lactose ephansi, imikhiqizo yobisi enamafutha aphezulu iyamukeleka ekudleni kwe-keto, imikhiqizo yobisi enamafutha aphansi ayivumelekile.

Kungani? Ngoba ngokuvamile aqukethe ama-carbohydrate amaningi kunezinhlobo ezinamafutha aphezulu.

Iminyaka eminingi, amafutha agcwele ayebhekwa njengengozi empilweni yenhliziyo, yingakho ezinye izinhlangano zezempilo zaqala ukuncoma ukudla amafutha agcwele kancane ( ¹ ). Kodwa-ke, ucwaningo lwakamuva luwuchithile lo mqondo futhi alubonisi ukuxhumana okubalulekile phakathi kwamafutha agcwele kanye nobungozi besifo senhliziyo. Kuvela ukuthi ukufaka amafutha anempilo ekudleni kwakho kunezinzuzo eziningi zezempilo ( ² ).

Lapho uthenga izithako zale recipe ye-keto, qiniseka ukuthi uyathenga ukhilimu omuncu ngamafutha agcwele kanye ne-whip cream esindayo. Akuwona ushizi kuphela okudingeka uhlale ubheka okuqukethwe kwamafutha.

Khumbula ukuthi amafutha angamafutha ngakho uma ufuna ukusizakala ngawo wonke amafutha akushizi, kubalulekile ukukhetha amafutha ekhwalithi ephezulu ( ³ ). Kungcono ukugwema ama-yogurts anamafutha aphansi kanye noshizi osikiwe, kanye nemikhiqizo eyenziwe ngobisi oluncibilikisiwe, 1% noma 2%.

Ushizi ungenye yokudla okuvamile abantu abaningi abakhathazeka ngakho lapho becabangela ukushintshela endleleni yokuphila ye-keto noma okunye ukudla okuphansi kwe-carb. Kodwa okumele ukhathazeke ngakho ukuthembela kakhulu kushizi njengomthombo wokudla. Futhi-ke, gwema ubisi ngokuphelele uma unokungezwani nobisi noma ukuzwela.

Izinzuzo zezempilo ze-cheddar ushizi

Ungase ungacabangi ngoshizi we-cheddar njengokudla kwezempilo, kodwa bheka ulwazi lokudla okunempilo ngezansi. Kunezinzuzo eziningi zezempilo ngenxa yokuqukethwe kwayo izakhi eziminyene.

Okuqukethwe okuphezulu kwe-calcium ne-vitamin D

Lawa mamineral abalulekile angasiza ukuvikela umzimba wakho ezifweni ezingamahlalakhona njengesifo sikashukela, isifo senhliziyo, umfutho wegazi ophakeme, nezinye izifo zenhliziyo (inhliziyo nemithambo yegazi) ⁴ ).

I-Vitamin D isiza umzimba wakho ukumunca i-calcium oyidingayo ukuze wakhe kokubili futhi ugcine amathambo akho eqinile, kanye nokusekela imisipha yakho, imizwa, nenhliziyo. Ukuntuleka kwe-calcium kungaholela ku-osteoporosis, isifo esivamile, ikakhulukazi kubantu abadala abangaphezu kweminyaka engama-50 ( ⁵ ).

Impilo yamazinyo.

I-calcium ne-vitamin D nayo ikhuthaza impilo yamazinyo ngokusekela izinsini namazinyo akho. Abantu abadala abaningi abatholi okwanele kuzo zonke ( ⁶ ), ngakho-ke kubalulekile ukuqiniseka ukuthi uthola okwanele ngokudla okufana nemikhiqizo yobisi ( ⁷ ).

Igcwele uvithamini A

I-Vitamin A, eguqulwa umzimba isuka ku-beta-carotene, ibalulekile ekuthuthukiseni impilo yamehlo. Kuyi-antioxidant engavimbela amehlo omile nobumpumputhe ebusuku futhi ikhonjiswe ukuthi ivikela ukulahlekelwa ukubona okubangelwa izifo zamehlo ezihlobene nobudala ( ⁸ ).

Iqukethe i-zinc

I-Zinc iyiminerali yokulandela umkhondo ebalulekile oyidinga ngamanani amancane nsuku zonke. Isekela ukukhula nokuthuthuka kanye nokusebenza kobuchopho. Futhi kuqinisa amasosha akho omzimba, kusiza ekusebenzeni kwama-hormone, futhi kusiza isimiso sakho sokuzala.

Isebenza njenge-ejenti elwa nokuvuvukala, engasiza ekuvikeleni izifo ezingapheli njengesifo senhliziyo ( ⁹ ). Uma untula i-zinc, ungazizwa ukhathele njalo noma ugule njalo.

Isekela impilo yegazi

Izakhi eziningi ezigcina igazi, amathambo, nemisipha kunempilo zitholakala kushizi we-cheddar. Ikakhulukazi, amavithamini B6, E, no-K asekela impilo yegazi ngezindlela eziningi. Amavithamini B6 no-E asiza umzimba ukwakha amangqamuzana abomvu egazi, futhi ngaphandle kukavithamini K, igazi ngeke lihlule ( ¹⁰ ).

Kuqinisa amasosha omzimba

Ama-Probiotics, amabhaktheriya aphilayo agcina ibhalansi enempilo yama-microorganisms emathunjini akho, abalulekile ekuqiniseni amasosha omzimba. Akuwona wonke ama-cheese ayimithombo emihle yama-probiotics, kodwa i-cheddar ingenye yazo ( ¹¹ ). Okuqukethwe kwe-vitamin D nakho kusekela ukusebenza kahle kwamasosha omzimba.

Ivikela emonakalweni wama-radical wamahhala

Ama-radicals amahhala angaba yingozi emzimbeni ngoba alimaza i-DNA, ulwelwesi lwamangqamuzana, namafutha agcinwe emithanjeni yegazi. Lo monakalo unemiphumela yokuguga emzimbeni nasengqondweni ( ¹² ). Indlela engcono kakhulu yokuvimbela ukulimala kwama-radical mahhala ukudla ukudla okucebile kuma-antioxidants namavithamini afana noshizi we-cheddar.

Iqukethe amaprotheni aphelele

I-28 g / 1 oz enikezwa ushizi we-cheddar iqukethe amagremu angu-7 weprotheni ephelele. Amaprotheni awagcini nje ngokukugcwalisa futhi akugcine usuthe usuku lonke, aphinde akhe futhi alungise izicubu, futhi abalulekile emisipha enempilo, uqwanga, nesikhumba ( ¹³ ).

Isidlo sasekuseni esiphelele se-carb ephansi

Ukuhlanganisa ushizi we-cheddar ne i-Bacon, amaqanda kanye nokhilimu onamafutha amaningi, uqinisekile ukuthi uzoba nesidlo sasekuseni se-keto esinenhliziyo esinamagremu angu-38 wamafutha esewonke, amagremu angu-43 wamaprotheni, namagremu angu-2 wama-carbs enetha ngokuphakelwa ngakunye.

Le keto breakfast casserole kulula ukuyenza futhi idinga izithako ezimbalwa kakhulu, futhi uzoba nokusala kwezinsuku. Vele uyigcine efrijini isonto lonke.

Uma uneminye imizuzu embalwa noma ufuna ukujabulela ukudla okuthulile, ungalungisa ezinye izindlela zokupheka ze-brunch ezifana Ukholifulawa "othosiwe" o ama-pancake e-keto ngenkathi upheka le recipe ye-casserole.

Ungakwazi futhi ukulungiselela ezinye I-Keto Chocolate Chip Muffins ukudla okulula noma isikhathi setiye uma ufuna ukujabulela lawo ma-flavour amnandi. Okubalulekile ukuthi le recipe emnandi ihambisana kahle nanoma yini. .

I-keto breakfast casserole nobhekeni, iqanda noshizi

Yenza ukulungiselela ukudla kube lula ngale keto breakfast casserole elula. Le iresiphi emnandi izokunikeza iviki lokudla kwasekuseni kwe-carb ephansi ngaphandle komzamo omkhulu ekuseni.

• Isikhathi Sokulungiselela: Amaminithi we-15.
• Isikhathi Ukupheka: Amaminithi we-35.
• Isikhathi esiphelele: Amaminithi we-50.
• Rendimiento: 8.
• Isigaba: Ukudla kwasekuseni.
• Igumbi lasekhishini: British.

Izithako

• 6 izingcezu ubhekeni.
• Amaqanda ama-12 amakhulu.
• 115 g / 4 oz ukhilimu omuncu.
• 115g / 4oz ukhilimu wokugaya osindayo.
• Usawoti kanye nopelepele ukunambitha.
• Isifutho samafutha kakotapheya wokupheka.
• 285g / 10oz ushizi we-cheddar ogayiwe.
• 1/3 indebe anyanisi oluhlaza, oqoshiwe (ozikhethela ukuhlobisa).

Imiyalo

1. Shisisa ihhavini ukuya ku-180º C / 350º F.
2. Pheka ubhekeni ekhishini. Uma isiqedile futhi ibandisiwe, yihlikihle ibe yizicucu ezilingana ne-bite.
3. Hlukanisa amaqanda endishini ephakathi. Faka ukhilimu omuncu, ukhilimu oshisayo, usawoti kanye nopelepele bese uxuba ne-mixer yesandla noma nge-blender kuze kuhlanganiswe kahle.
4. Fafaza i-22x33-inch / 9 x 13 cm / ipani noma ipani ngesifutho samafutha kakotapheya. Phezulu ngesendlalelo esisodwa se-cheddar ushizi.
5. Phezu kukashizi, uthele ingxube yeqanda, bese ufaka ubhekeni ochotshoziwe phezulu.
6. Bhaka imizuzu engama-35, uhlole ngemuva kwemizuzu engama-30. Susa kuhhavini uma imiphetho ye-casserole insundu segolide.
7. Vumela kuphole ngaphambi kokusika nokuphakela. Gcoba nge-chives.

Ukudla okunomsoco

• Usayizi wengxenye: 1.
• Amakhalori: 437.
• Amafutha: I-38 g.
• Amafutha asuthisiwe: I-17 g.
• Ama-carbohydrate: I-2 g.
• Amaprotheni: I-43 g.

I-Palabras clave: ibhulakufesi casserole nobhekeni, iqanda noshizi.