I-Low Carb Slow Cooker Keto Roast Recipe

Ingabe ufuna ukudla okushisayo, okugcwalisayo ukuze uhlale uqinile phakathi nezinyanga ezibandayo? Awu, uze endaweni efanele ukuze uwathole. Le recipe ye-keto roast iwukubheja okuhle kunoma ubani ofuna ukudla okwanelisayo nokududuzayo ekudleni okuphansi kwe-carb.

Ukudla okumnandi futhi okusuthisayo, okulungele ukwenziwa kusenesikhathi futhi ujabulele isonto lonke. Iphinde ibe nempilo ngendlela emangalisayo futhi igcwele imisoco ukuze kunqandwe umkhuhlane noma umkhuhlane phakathi nezinyanga zasebusika.

Lesi sidlo esine-carb ephansi singenziwa kumpheki onensayo noma ebhodweni elisheshayo, ngemiyalo yendlela ngayinye ngezansi. Kubhanqa nesidlo sakho esiseceleni esine-carb ephansi osithandayo ukuze uthole ukudla okududuzayo, okumnandi, ne-ketogenic.

Indlela yokwenza i-keto barbecue

Ukusebenzisa umpheki ohamba kancane kwenza le recipe ibe lula kakhulu ukuyilungisa. Odinga ukukwenza nje ukuhlanganisa zonke izithako kumpheki wakho onensayo, ubeke emlilweni omncane, bese uvumela okuthosiwe kupheke wodwa amahora angaba yisishiyagalombili.

Okunye, ungasebenzisa i-pressure cooker noma i-Instant Pot ukusheshisa inqubo. Ngompheki ocindezelayo, isikhathi sokupheka siyancishiswa sisuka emahoreni ayisishiyagalombili siye ngaphansi kwehora nesigamu. Mane uhlanganise zonke izithako zakho ebhodweni ubeke ingcindezi phezu kokushisa okuphezulu. Ungakwazi-ke "ukusetha futhi ukhohlwe" njengoba umshini ukwenzela wonke umsebenzi.

Izithako zokwenza i-keto cooker enensayo

Izithako eziyinhloko kule recipe ephansi ye-carb zihlanganisa:

• Inyama yenkonyana edla utshani.
• Umhluzi wethambo.
• Ibhotela elidla utshani.
• UCelery.
• Ama-Turnips.
• Itheniphu yaseSweden.
• I-anyanisi.

Ungase futhi ufune ukuphakela le rosi ngohlangothi lwe Ukholifulawa Omhluziwe, esikhundleni se-ketogenic samazambane acubuziwe, noma i-carb ephansi ye-cauliflower macaroni kanye noshizi. Yiqiniso, ungasebenzisa noma yiziphi izindlela zokupheka kusuka nokufakwa kuyaduduza ukuphelezela le izoso.

I-Slow Cooker Keto Roast Imibuzo Evame Ukubuzwa

Uma kungokokuqala ngqa ukwenza irosti ye-carb ephansi, ungase ube nemibuzo embalwa. Lawa macebiso namasu azokusiza wenze lesi sidlo ngempumelelo.

• Yiluphi uhlobo lomhluzi okufanele lusetshenziswe? I-Bone broth iyona mnandi kakhulu futhi inomsoco kakhulu, ngakho-ke kuyanconywa. Ungahlola le recipe kusuka umhluzi wethambo lenkukhu noma usebenzise amathambo enyama yenkonyana ukuyiguqula ibe umhluzi wenyama.
• Ingabe enye yemifino kule recipe ingashintshwa? Yebo ungakwazi. Nakuba kusetshenziswa i-rutabagas, i-turnips, nesilimo esidliwayo esinamagatsha anamanzi, ungasebenzisa noma yimiphi imifino ene-carb ephansi njenge-radishes, impande yesilimo esidliwayo esinamagatsha anamanzi, amakhowe, noma u-anyanisi.
• Ingabe le recipe ingenziwa ngaphandle kobisi? Yebo. Ungakwazi ukufaka ibhotela kule recipe yamafutha omnqumo, amafutha kakotapheya, noma amafutha kakhukhunathi.
• Ingabe lesi sipheki esinensayo esosiwe singenziwa kuhhavini we-Dutch? Yebo, ungasebenzisa ihhavini laseDutch, kodwa uzodinga ukulawula okuningi. Futhi, kuzothinta isikhathi sokupheka esizohluka kulokho okushiwo lapha.
• Ingakanani i-carb count yale recipe? Uma ubheka ulwazi lokudla okunempilo ngezansi, uzobona ukuthi le recipe iqukethe amagremu angu-6 kuphela we-carbs enetha ngokukhonza, okwenza iphelele ekudleni kwe-ketogenic. Ngaphezu kwalokho, ilungele i-paleo, i-gluten mahhala futhi ayinashukela.

Izinzuzo zezempilo zale barbecue ye-keto

Le recipe ye-carb ephansi ilula ngendlela emangalisayo ukwenza. Njengezinzuzo ezengeziwe, izithako zingase zivikele umdlavuza, zehlise ukuvuvukala, futhi zisekele amasosha akho omzimba.

# 1. Isiza ukulwa nomdlavuza

Le recipe ye-keto roast iyisivimbeli esihle kakhulu sokuvimbela izifo ezihlukahlukene, okubaluleke kakhulu umdlavuza. Izithako ezikulo rosi zitholwe zisiza ukuqinisa izivikeli mzimba emdlavuzeni.

Kokubili inyama yenkomo efunzwe utshani kanye ibhotela elidla utshani hlinzeka ngezinto ezinamandla zokulwa nomdlavuza. Nakuba izinkomo ezidla okusanhlamvu zinganikeza izinzuzo zokudla okunomsoco, izinkomo ezinotshani zinikeza ukugxila okuphezulu kwezakhi eziningi ezibalulekile ngenxa yokudla kwazo okunempilo okunempilo. Isibonelo, uma kuqhathaniswa nenyama yenkomo edla okusanhlamvu evamile, inyama yenkomo efunzwe utshani inamanani aphezulu e-conjugated linoleic acid (CLA), ama-antioxidants, namavithamini asiza ukulwa nomdlavuza ( ¹ ) ( ² ) ( ³ ) ( ⁴ ).

Ungakhohlwa imifino efakwe kulokhu okugazingiwe. Isilimo esidliwayo esinamagatsha anamanzi, itheniphu, i-kohlrabi, no-anyanisi banezakhiwo zokulwa nomdlavuza. Isilimo esidliwayo esinamagatsha anamanzi anezinhlanganisela ezingasizi nje kuphela ukuvimbela umdlavuza, njenge-polyacetylenes, kodwa futhi iqukethe i-apigenin, i-flavonoid ekhonjiswe ukuthi isiza ukubulala amangqamuzana omdlavuza ( ⁵ ) ( ⁶ ).

Ama-turnips kanye ne-kohlrabi aqukethe namakhompiyutha anamandla okuvimbela umdlavuza abizwa ngokuthi ama-glucosinolates. Ucwaningo luye lwabonisa ukuthi lezi izakhi zemvelo ezinamandla ezivimbela umdlavuza ( ⁷ ) ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

# 2. Yehlisa ukuvuvukala

Esinye sezimbangela ezivame kakhulu zezifo ezihlukahlukene ukuvuvukala emzimbeni. Yingakho kubaluleke kakhulu ukufaka ukudla okuphikisana nokuvimbela ukuvuvukala ekudleni kwakho. Izithako kulokhu okugazingiwe zenza lokho nokunye.

I-Bone broth isiza umzimba wakho ukuba ukunciphisa ukuvuvukala ngezindlela eziningi. Ezinye zezinhlanganisela eziqukethe zihlanganisa i-chondroitin sulfate ne-glucosamine, okuye kwaboniswa ukunciphisa ngokuyinhloko ukuvuvukala emalungeni, kanye ne-glycine, i-antioxidant enamandla. Ukwengeza, i-gelatin emhluzweni wethambo isiza ukuphulukisa nokuvikela ulwelwesi lwamathumbu, owaziwa nangokuthi i-leaky gut syndrome, esiza ukunciphisa ukuvuvukala kwamathumbu ( ¹¹ ) ( ¹² ) ( ¹³ ).

Ibhotela elifakwe utshani lingasiza ekwandiseni amazinga e-butyric acid, okuye kwaboniswa ukuthi yehlisa ukuvuvukala kulabo abanezifo ezizimele (autoimmune disease) ¹⁴ ).

Okokugcina, isilimo esidliwayo esinamagatsha anamanzi siqukethe ama-antioxidants afana ne-phenolic acid ne-quercetin esiza ngokumelene nokuvuvukala emzimbeni wonke ( ¹⁵ ).

# 3. Isekela ukungatheleleki

Izithako zalokhu okuthosiwe kwe-carb ephansi zisiza ukuqinisa amasosha akho omzimba, okubalulekile lapho amakhaza kanye nenkathi yomkhuhlane inyakaza.

Amathumbu ayisimiso sakho sokuzivikela ezifweni esibaluleke kakhulu, futhi uma unethumbu elinempilo, umzimba wakho ungazivikela ezifweni nasekuguleni. Izakhiwo ezimangalisayo kanye ne-collagen etholakala kumhluzi wamathambo kusiza ekwelapheni noma yimuphi umonakalo okhona emathunjini akho, kuthuthukise ulwelwesi lwamathumbu akho, futhi kunikeze amasosha omzimba wakho amandla adingekayo ( ¹⁶ ).

Kokubili amatheniphu kanye ne-kohlrabi aqukethe inani eliphezulu likavithamini C, obalulekile ekuvikelekeni komzimba wakho nasekuvimbeleni izifo. Ngokungezelela ekudleni kwakho ngamazinga anempilo kavithamini C, umzimba wakho ungakhiqiza ngempumelelo amangqamuzana egazi amhlophe ukuze alwe namagciwane kanye nezifo ( ¹⁷ ).

Jabulela le-keto barbecue phakathi nezinyanga ezibandayo zasebusika

Lokhu kugazinga kwe-keto kulula akudingi izisetshenziswa zikanokusho. Ngaphezu kwalokho, ayinaso nhlobo isikhathi sokulungiselela. Futhi uma ushintsha i-keto yakho egazingiwe ibe iresiphi Yembiza Esheshayo, uzosuka ku-prep uye kwelinye ngesikhathi esiphelele semizuzu engama-80 kuphela.

Kule recipe ye-keto, asikho isidingo sokushisa, ukucwilisa, noma ukugcoba noma yini. Vele uqoqe izithako zakho, uzijikijele esitsheni sakho esinensayo, ebhodweni elisheshayo, noma esinye isitofu esicindezelayo, futhi uvumele lezi zithako ezimangalisayo zihlangane ndawonye ukuze uthole ukudla okugcwele kwekwindla noma isizini yasebusika. Lokhu okuthosiwe kwe-carb ephansi kuzofudumeza futhi kuqinise umzimba wakho kusuka ngaphakathi nangaphandle.

I-Low Carb Slow Cooker Keto Roast

Le recipe ye-keto-friendly cooker cooker idinga ukulungiswa okuncane futhi inikeza inala yokunambitheka nokudla. Zilungiselele isidlo esimnandi esizokufudumala phakathi nezinyanga ezibandayo.

• Rendimiento: 8 - 10 ama-servings.
• Isigaba: Intengo.

Izithako

• 2,6 kg / 5 amakhilogremu enyama engenamathambo efunzwe utshani.
• 1 isipuni se-oregano.
• 2 amaqabunga e-rosemary entsha.
• 4 - 6 izinkomishi zethambo umhluzi.
• 1 induku yebhotela elidla utshani.
• 1 u-anyanisi, osikiwe
• Ama-turnips ama-2, ahlutshiwe futhi anqunywe abe yizicucu ezingu-2,5 intshi / 1 cm.
• 2 kohlrabi, ehlutshiwe futhi uthathe cubes 2,5-intshi.
• 6 iziqu ze-celery, ziqotshwe.
• Usawoti kanye nopelepele omnyama ukunambitha.

Imiyalo

1. Engeza zonke izithako ku-cooker kancane bese ubamba amahora angu-8.
2. Hlukanisa inyama ngemfoloko.
3. Khonza futhi ujabulele.

Uma ukwenza ebhodweni elisheshayo noma ku-pressure cooker:

1. Beka inyama kanye nazo zonke ezinye izithako ebhodweni elisheshayo noma ku-pressure cooker.
2. Vala isembozo bese uqinisekisa ukuthi ukukhishwa kwengcindezi kuvaliwe futhi akukhishwanga umoya.
3. Setha isibali sikhathi imizuzu engu-80 ngokucindezela okukhulu.
4. Vumela ukucindezela kuhlakazeke ngokwemvelo imizuzu engu-20, bese usetha ukukhululwa kwengcindezi ukuze kuphume.
5. Lapho ukucindezela sekukhululiwe, hlukanisa inyama ngezimfoloko ezimbili.
6. Khonza njengesitsha esikhulu esinohlangothi lwekholifulawa ecubuziwe futhi ujabulele.

Ukudla okunomsoco

• Amakhalori: 627.
• Amafutha: I-28,7 g.
• Ama-carbohydrate: 9 g (Amacarbohydrates amaningi: 6 g).
• Isikhunta: I-3 g.
• Amaprotheni: I-79,9 g.

I-Palabras clave: i-slow cooker keto eyosiwe.