I-Keto Instant Pot Iresiphi Yesobho Lenyathi Eshisayo

Cishe ujwayelene nalokho kunambitha okubabazekayo, okubabayo kwamaphiko enkukhu yesitayela seBuffalo. Futhi abapheki abaningi kanye nama-blogger okudla bazama ukuthola lokho kunambitha okukhethekile "kwenyathi" ngezindlela ezintsha.

Kusukela kumaphiko enyathi engenamathambo ukuya kukholifulawa yenyathi ngisho nezimbali zenyathi ze-broccoli. Ziningi kakhulu izindlela ezintsha nezijabulisayo zokuthola lokho kunambitha kwenyathi okukhethekile epuletini lakho.

Le recipe ye-low carb keto buffalo yesobho lenkukhu iyindlela elula nakakhulu yokuthola ukunambitheka kwamaphiko enkukhu yenyathi, kodwa ngakho konke ukunethezeka nokulula kweresiphi yesobho elishisayo.

Leli sobho le-keto linamafutha amaningi futhi ligcwele izithako ezizokushiya unamandla futhi wanelisekile.

Phezulu nge-keto-compatible ranch dressing, ushizi oluhlaza okwesibhakabhaka ochotshoziwe, isilimo esidliwayo esinamagatsha anamanzi, noma isoso eyengeziwe eshisayo yesidlo sakusihlwa esiwuhlobo olulodwa umndeni wonke uzosithanda, ngisho noma ingeyona i-keto noma i-low-carb.

Leli sobho lenkukhu yenyathi lithi:

• Okubabayo.
• Okumnandi
• Kumnandi
• Ngaphandle kwe-gluten.

Izithako eziyinhloko zaleli sobho lenkukhu yenyathi yilezi:

• I-Pollo.
• Amafutha omnqumo.
• Izaqathe.
• UCelery.

Izithako Ongazikhethela:

• Ushizi oluhlaza okwesibhakabhaka ochotshoziwe.
• I-celery eqoshiwe yokugcoba.
• Isosi eshisayo kaFrank.

3 Izinzuzo Ezinempilo Zesobho Lenkukhu Yenyathi

# 1: ithuthukisa ukugaya

I-Bone Broth igcwele ama-amino acids i-proline, i-arginine, i-glycine, ne-glutamine, konke okuhle kakhulu ekwakheni i-collagen entsha emzimbeni wakho.

Udinga i-collagen entsha yesikhumba esinempilo, amalunga, impilo, futhi yebo, impilo yamathumbu.

I-Glutamine ibaluleke kakhulu ekugcineni ulwelwesi lwamathumbu lusesimweni esihle. Ivikela ulwelwesi lodonga lwamathumbu futhi ingasiza ngisho ekwelapheni i-leaky gut syndrome, isimo lapho ulwelwesi lwamathumbu luvuvukala futhi luqale ukuwohloka ( ¹ ).

Ukholifulawa ungokunye ukudla okuhle kwempilo yamathumbu, kulokhu ngeqhaza eliyidlalayo ku-gut microbiome.

Abacwaningi sebenesikhathi eside bazi ukuthi i-fiber inhle kuwe, kodwa bekungahlali kucace ngokuphelele ukuthi kungani. Yebo, i-fiber inyusa umthamo wendle futhi isiza ukuthi idlule ohlelweni lokugaya ukudla kalula, igweme ukuqunjelwa.

Kodwa kungani abantu abadla ukudla okune-fiber ephakeme bavame ukuphila isikhathi eside ( ² )?

Kungase kuhlobene namaphutha akho amathumbu.

Awugayeki i-fiber ngendlela efanayo nogaya ngayo ezinye izakhamzimba. Esikhundleni salokho, i-fiber idlula leyo nqubo futhi iya ngqo emathunjini akho, lapho izigidigidi zamabhaktheriya zidla khona. Lezi yizindaba ezinhle zamabhaktheriya e-gut anenzuzo, ayanda lapho kune-fiber enempilo ( ³ ). Uma ungayitholi i-fiber eyanele, amagciwane akho azuzisayo aphuma emathunjini abulawa indlala, evulela amagciwane angasizi noma “amabi”.

I-fiber isiza umzimba wakho ukuthi udale ama-acid amaningi e-short-chain fatty, anezinzuzo eziningi zezempilo, ikakhulukazi uma kuziwa empilweni yamathumbu ( ⁴ ).

# 2: nciphisa ukuvuvukala

Ukudla kwe-keto, ngokuvamile, kuwukudla okulwa nokuvuvukala. Lokhu kuhlobene nokugcina ushukela wegazi kanye namazinga e-insulin ephansi nokudala ama-ketones, okusiza ukunciphisa ukucindezeleka okwenziwe nge-oxidative ( ⁵ ).

Kungenzeka futhi ukuthi ngokwemvelo unciphisa ukudla okuningi okuvuvukalayo uma udla i-keto, njengoshukela kanye nezinhlamvu ezigayiwe. Futhi ngenxa yokuthi kuningi ukudla okulwa nokuvuvukala ongakudla lapho wehlisa ama-carbohydrate akho.

Ngamanye amazwi, izindlela zokupheka eziphansi kakhulu ze-carb ozenzayo, mancane amathuba okuba uzwe ukuvuvukala kwesistimu.

Ama-Antioxidants ayithuluzi elihle lokulawula ukuvuvukala. Futhi ungathola ithani lama-antioxidants emifino ephansi ye-carb efana nesilimo esidliwayo esinamagatsha anamanzi, ukholifulawa, no-anyanisi ( ⁶ ) ( ⁷ ).

Amafutha omnqumo anothe nge-monounsaturated fatty acid ebizwa ngokuthi i-oleic acid, ebuye yabonakala inciphisa ukuvuvukala ( ⁸ ).

# 3: Inothe ngemisoco engavikela isifo senhliziyo nomdlavuza

Udinga ama-antioxidants ukulwa nama-radicals mahhala kanye nengcindezi ye-oxidative.

Imifino ene-carb ephansi efana no-anyanisi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, nama-crucifers iphezulu kuma-antioxidants futhi inikeza izinzuzo eziningi zokuzivikela.

U-anyanisi ugcwele izinhlobo ezahlukene ze-flavonoids (antioxidant) ezixhunyaniswa nokwehlisa ingozi yezimo ezifana nesifo senhliziyo nomdlavuza ( ⁹ ).

Kolunye ucwaningo, ukuthathwa okuphezulu kwalawa ma-flavonoid kwakuhlotshaniswa nengozi ephansi yokushaywa unhlangothi emadodeni. ¹⁰ ).

Izaqathi zicebile ngama-antioxidants afana ne-beta-carotene kanye ne-vitamin C, esiza ukuqinisa isimiso somzimba sokuzivikela ezifweni futhi ahlotshaniswa nezinga eliphansi lezifo zenhliziyo kanye nomdlavuza ( ¹¹ ) ( ¹² ).

Futhi futhi, ngokuqukethwe kwawo kwe-oleic acid ephezulu, uwoyela we-olive awunqamuki ukuvuvukala futhi ugcwele izakhamzimba ezingasiza ukulwa nezifo ( ¹³ ) ( ¹⁴ ).

Isobho lenkukhu yenyathi ebabayo ye-Keto

Uma kuziwa ekwenzeni isobho, ayikho into elula ukwedlula Imbiza Esheshayo. Futhi kule recipe ye-keto, lelo ukuphela kwethuluzi lasekhishini oyoke ulidinge.

Uma ungenayo i-pressure cooker, ungenza futhi le sobho ku-cooker kancane noma ebhodweni elivamile.

Ukuze wenze lokhu ku-cooker kancane, engeza zonke izithako zakho bese upheka amahora angu-6-8.

Ukuze ukwenze Ebhodweni Elisheshayo, landela imiyalelo engezansi.

Ngaphambi kokuthi uqale, qoqa futhi ulungise izithako zakho ukuze upheke ngokushesha futhi uhlanze isikhathi.

Okulandelayo, gcoba amafutha omnqumo, amafutha kakhukhunathi, noma amanye amafutha e-keto ngaphansi kwe-Instant Pot yakho bese usetha isibali sikhathi imizuzu emi-5.

Faka u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi kanye nezaqathi, bese uvumela ukuba kubiliswe kuze kube u-anyanisi ushintshashintsha, okuzothatha cishe imizuzu engu-2-3.

Khansela umsebenzi we-sauté bese ucindezela inkinobho yesandla, wengeze imizuzu engu-15 kusibali sikhathi. Uma usebenzisa inkukhu eqandisiwe, engeza imizuzu engu-25.

Engeza inkukhu yakho noma amabele enkukhu acwilisiwe, izimbali ze-cauliflower eziqandisiwe, umhluzi wamathambo, usawoti wasolwandle, upelepele, nesoso yenyathi. Khipha ngokushesha futhi uvale isivalo, uqinisekise ukuthi i-valve yokukhipha ivaliwe.

Lapho isibali sikhathi sesicishiwe, khulula ngokucophelela ingcindezi ngokushintsha i-valve ukuze ivule. Uma usuyidedele ingcindezi futhi isitimu singasaphumi kuvalvu, susa isivalo bese wengeza ukhilimu wakho osindayo noma ukhilimu kakhukhunathi.

Khonza isobho elifakwe ushizi oluhlaza okwesibhakabhaka no-celery osikiwe ukuze uthole i-crunch encane, uma uthanda.

I-Keto Instant Pot Eshisayo Yesobho Lenyathi Yenkukhu

Thola wonke ukunambitheka kwamaphiko enkukhu yenyathi ngale sobho senkukhu yenyathi ephansi ye-carb keto esheshayo. Igcwele izakhamzimba futhi ilungele amathumbu akho.

• Isikhathi esiphelele: Amaminithi we-30.
• Rendimiento: 4 - 5 izinkomishi.

Izithako

• 3/4 izinkomishi ze-buffalo sauce kaFrank.
• Amabele enkukhu angu-4-6 (sebenzisa inkukhu efriziwe noma inkukhu ye-rotisserie ngokuzikhethela).
• Isipuni esingu-1 samafutha omnqumo.
• 3/4 izinkomishi izaqathe (izingcezu ezinkulu).
• 2 izinkomishi ze-celery (eqoshiwe).
• 2 izimbali ze-cauliflower eziqandisiwe.
• 1 u-anyanisi omncane (osikiwe kancane).
• 3 izinkomishi yenkukhu umhluzi.
• 1/2 inkomishi ukhilimu onzima noma ukhilimu kakhukhunathi.
• 3/4 wezipuni kasawoti olwandle.
• 1/4 ithisipuni ye-pepper emnyama.

Imiyalo

1. Engeza amafutha ukuze ugcobe iphansi Lembiza Esheshayo.
2. Cindezela umsebenzi we-SAUTE + imizuzu emi-5. Engeza u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi kanye nezaqathe, gaya imizuzu engu-2-3.
3. Khetha khansela bese ucindezela UMANUAL +15 imizuzu (+25 uma usebenzisa inkukhu eqandisiwe).
4. Engeza amabele enkukhu afriziwe kanye nezimbali ze-cauliflower, umhluzi wenkukhu, usawoti, upelepele, nesoso yenyathi. Vala isembozo bese uvala i-valve.
5. Lapho isibali sikhathi sicisha, khulula ngokucophelela ukucindezela bese ususa ikepisi. Engeza ukhilimu onzima noma ukhilimu kakhukhunathi.
6. Khonza futhi uphezulu ngoshizi oluhlaza okwesibhakabhaka oyi-crumbled kanye nesilimo esidliwayo esinamagatsha anamanzi osikiwe ngokuzikhethela uma uthanda.

Ukudla okunomsoco

• Usayizi wengxenye: 1 inkomishi.
• Amakhalori: 255.
• Amafutha: I-12 g.
• Ama-carbohydrate: 6 g (inetha).
• Isikhunta: I-2 g.
• Amaprotheni: I-27 g.

I-Palabras clave: iresiphi ye-keto buffalo chicken soup.