Iresiphi ye-Low Carb Gluten yamahhala ye-Keto Chili

Ayikho into eyanelisa ukwedlula indishi enkulu kapelepele osukwini olubandayo lwasebusika. Futhi le recipe ye-chili ye-carb ephansi izoba ukudla kwakho okududuzayo okuthandayo kunoma ibuphi ubusuku ofuna ukubufudumeza ngokudla okumnandi nokushisayo.

Lokhu akuyona nje noma iyiphi i-chili, i-keto-friendly low carb chili. Lokhu kusho ukuthi inambitheka ngokufanayo nopelepele bendabuko bendabuko, ngenkathi isephansi kuma-carbs inetha futhi ilayishwe amafutha enempilo.

Ngokukhipha ubhontshisi bese wengeza izithako ezinomsoco njengomhluzi wenkomo kanye inyama yenkomo egaywe ngotshani, uthola konke ukunambitheka ngenkathi ugcina i-carb count iphansi.

Le keto chili iyanelisa ngokumnandi futhi ine-carb ephansi, futhi kukuthatha kuphela isikhathi esiphelele semizuzu eyi-10 ukubilisa. Futhi, kulula ukuhlanganisa nokugcina, kunciphisa isikhathi sokulungiselela ukudla phakathi nesonto.

Uma kungokokuqala ngqa ukwenza upelepele, uzoyithanda le recipe enemisebenzi eminingi ngendlela emangalisayo. Nakuba le recipe ilungiselela upelepele kuhhavini wase-Dutch ekhishini lakho, ungasebenzisa kalula umpheki onensayo noma Imbiza Esheshayo, amathuluzi amabili amakhulu ekhishini endlela yokuphila ematasatasa.

Ukusebenzisa i-Instant Pot kubangela isikhathi sokupheka esifushane, kuyilapho ukupheka i-chili ku-cooker esinensayo kuvumela ama-flavour ukuthi ahambe ngokujulile. Pheka inyama yenkomo kuze kube nsundu yegolide, bese uyidlulisela kumpheki opholile ukuze uthole ukudla okulula futhi ukhohlwe ngokunye.

Ungayenza kanjani i-chili ye-carb ephansi?

Uma uhlola amaqiniso omsoco, lesi sitsha sechili esingenabhontshisi, esine-carb ephansi siqukethe amagremu angu-5 kuphela ama-carbohydrate, okwenza ukudla kokugcwalisa. Ukuze uthole ukunambitheka okwengeziwe, kanye nesinye umthamo wamafutha anempilo, ungangeza isipuni sikakhilimu omuncu wonke phezulu.

Yini oyidingayo ukuze wenze le recipe ye-keto chili ye-gluten-free? Ezinye zezithako eziyinhloko zihlanganisa:

• Amafutha e-Avocado.
• Ikhilogremu engu-1/2 amakhilogremu enyama yenkomo, okungcono eyondliwe ngotshani.
• I-2 clove kagalikhi .
• Ezinye izinongo.
• Umhluzi wethambo lenkomo.

Nakuba cishe zonke izindlela zokupheka ze-chili zingenayo i-gluten, zisephezulu kuma-carbohydrate. Inkomishi yepelepele eyenziwe ekhaya enobhontshisi ingaba namagremu angaphezu kuka-29 wamacarbohydrates esewonke. Ngisho noma kune-fiber eyengeziwe yokudla, usenawo amagremu angu-22 we-net carbs ( ¹ ).

Njengamaresiphi amaningi e-keto, usengajabulela ukudla okuthandayo, ngezinguquko ezimbalwa zesithako. Kule recipe elula ye-low carb chili, weqa ubhontshisi bese uwashintshanisa ukuze uthole imifino nenyama yenkomo egayiwe. Lokhu kukuthola isitsha esifanayo esiwugqinsi, esinenyama sikachili osifunayo kodwa ngaphandle kwama-carbs angeziwe.

Kungani ubhontshisi ungavunyelwe ekudleni kwe-ketogenic?

Abantu abalandela ukudla kwemifino bavame ukubheka ubhontshisi njengomthombo wamaprotheni. Kodwa-ke, uma ubhekisisa amaqiniso omsoco, amaprotheni, namafutha aphansi kakhulu.

Ekudleni kwe-ketogenic, cishe u-70-75% wamakholori akho kufanele avele emafutheni, ama-20-25% avela kumaprotheni, futhi kuphela ama-5-10% avela kuma-carbohydrate. Uma ubheka amaqiniso okudla okusanhlamvu ngezansi, uzobona ukuthi ubhontshisi unamacarbohydrate amaningi, amaprotheni aphakathi, futhi aphansi kakhulu namafutha - okuphambene ncamashi nalokho okufunayo ekudleni kwe-keto. Kungakho ama-legumes, futhi kulokhu ubhontshisi, ngokuvamile kugwenywe in low carb zokupheka.

Uma ulandela amakhalori angu-2,000 ngosuku lokudla, u-5% wekhalori yakho yansuku zonke ilingana namagremu angu-25 wamacarbohydrates. Kodwa ubhontshisi, isithako esivamile kupelepele omningi, uqukethe amagremu angu-18.5 wama-carbohydrate, okukushiya namagremu angu-6.5 wamacarbohydrate usuku lonke.

Ungayenza kanjani i-chili ngaphandle kukabhontshisi kodwa ngaphandle kokudela ukunambitheka

Nansi into eyodwa okufanele uyikhumbule lapho wenza inqwaba ye-chili ye-carb ephansi: Ubhontshisi uwukugcwalisa, hhayi ukunambitheka. Isitsha se-chili ngaphandle kwempushana ye-chili, i-cumin, nopelepele obomvu kumane nje kuyisitsha sikabhontshisi ofakwe ku-tomato sauce.

Nakuba ama-legumes engafaneleki ekudleni kwe-keto, izinongo kanye nezinongo zifaneleka kakhulu ekudleni okuphansi kwe-carb, inqobo nje uma bengenawo ushukela owengeziwe noma izithasiselo. Ngaphezu kwalokho, aqukethe izinzuzo ezimbalwa zomsoco.

Upelepele uqukethe inhlanganisela ebizwa ngokuthi i-capsaicin, engavimbela umdlavuza, ilwe namagciwane, futhi isize ekusebenzeni kahle kwe-metabolic ( ² ). Uma uke wezwa ukuthi kuhle ukudla ukudla okubabayo ekudleni okunekhalori ephansi, yingakho. Kwesinye isifundo, ukungezwa kwe-cayenne pepper kwandise i-thermogenesis yokudla ekudleni, noma yini efanayo, izindleko zamandla ezidingekayo ukuze kugaywe ukudla okuthile ( ³ ) ( ⁴ ).

Kungani kubalulekile ukusebenzisa inyama yenkomo edla utshani?

Lapho udla inyama, umthombo uhlala ubalulekile. Kule recipe ethile, uyayisebenzisa inyama yenkomo edla utshani esikhundleni senyama yenkomo edla okusanhlamvu ukuze uthole izakhamzimba eziningi ngangokunokwenzeka. Nakuba abanye abantu bethenga inyama yenkomo edla utshani ngenxa yezizathu zemvelo nezemvelo, izinzuzo zezempilo azinakuphikwa. , Uma kuqhathaniswa nenyama yenkomo efunzwe ngotshani:

1. Umthombo omkhulu we-CLA.
2. Iphephe kubathengi.
3. Ama-hormone mahhala.
4. Enye ikhalori ephansi kunenyama yenkomo ephakelwe okusanhlamvu.

Ukuze uthole ulwazi olwengeziwe, bona lolu hlu olugcwele lwe izinzuzo zezempilo zenkomo edla utshani.

# 1: Ingumthombo we-CLA

Inyama yenkomo efunzwe ngotshani ingumthombo obalulekile we-Conjugated Linoleic Acids (CLA), osekuphenywe kabanzi ngokuhlotshaniswa kwayo nokuvimbela nokwelashwa kwe cáncerkanye nokukhuluphala, isifo sikashukela, nesifo senhliziyo ( ⁵ ).

I-CLA ingase futhi isize ukulawula amazinga kashukela egazini, enye yezinhloso ze-ketosis. Kolunye ucwaningo, ama-37% abantu abathole i-CLA babonise ukuzwela kwe-insulin okungcono kunalabo abangazange bayithole i-CLA ( ⁶ ).

# 2: iphephe kakhudlwana kubathengi

Ukukhetha inyama yenkonyana ezinkomeni ezidla utshani ngaphezu kwezinkomo ezidla okusanhlamvu kunganciphisa ingozi yokudla okunoshevu kanye neminye imiphumela emibi yezempilo ehambisana nezinkomo ezidla okusanhlamvu. Izinkomo ezikhuliswe ngendlela evamile kukhonjiswe ukuthi zisengozini enkulu yokuthola amagciwane ngokuvamile, futhi ikakhulukazi amagciwane amelana nama-antibiotic ( ⁷ ).

# 3: ayinawo amahomoni

Inyama yenkomo edla utshani ayinawo amahomoni noma ama-antibiotic. Izinkomo ekudleni okusanhlamvu okujwayelekile zivame ukunikezwa amahomoni ukuze zikhulise isisindo sazo futhi ngaleyo ndlela zandise inani lenyama ezikhiqizwayo.

Izinkomo ezifunzwa okusanhlamvu nazo zinikezwa inani elishaqisayo lemithi elwa namagciwane ukuze zivimbele ekutholeni izifo ezisakazeka ngokushesha ezindaweni ezivalekile ezihlala kuzo.

# 4: inamakhalori aphansi kunenyama ephakelwe okusanhlamvu

Inyama yenkomo efunzwe utshani ngokuvamile inama-calories ambalwa ngokuphakelwa ngakunye kunenyama yenkomo efunzwe okusanhlamvu. Ngenxa yokuthi izinkomo aziwatholi ama-hormone okukhula, ngokuvamile ziba nenyama ezondile. Uphinde uthole imisoco eyengeziwe kulawo ma-calorie. Inyama yenkomo efunzwe utshani inamavithamini E no-A amaningi futhi inamafutha anomsoco ( ⁸ ).

Inyama yenkomo efunzwe utshani inenani eliphezulu lama-omega-3 fatty acids ku-omega-6 kunenyama yenkomo ephakelwa okusanhlamvu ( ⁹ ). Nakuba kokubili omega-6 kanye omega-3 acid kukhona okuhle namafutha ketoUkusebenzisa ama-omega-6 fatty acids amaningi kungaholela ekuvuvukeni.

Enza ngendlela oyifisayo le chilili ephansi ye-carb ukuze ivumelane nokuthandayo

Le chilili yenkomo ephansi ilingana kahle nanoma yiluphi uhlelo lokudla kwe-keto. Zizwe ukhululekile ukuzenza ngendlela oyifisayo nezinye izithako ze-keto ukuze ivumelane nokuthandayo, noma ihlole futhi uyipheke esitsheni esinensayo.

Ungazama ukushintsha inyama yenkomo ukuze wenze i-ground turkey, noma ubeke phezulu i-chili ngezingcezu zikabhekeni. Ungaxuba ithini likatamatisi othosiwe othosiwe ngomlilo noma unamathisele utamatisi nesoso yakho ukuze uthole ukuthungwa okukhulu nakakhulu.

Uma ukhetha upelepele oshisayo, engeza upelepele oluhlaza oqotshiwe noma amakhekheba kapelepele obomvu. Okokugcina, cabanga ukwengeza ezinye imifino nezinongo, njenge-zucchini, i-oregano, i-taco seasoning, i-bell pepper, noma irayisi ukholifulawa. Noma engeza ideshi eyengeziwe ye-Worcestershire sauce noma upelepele omnyama ukuze uthole ukunambitheka okwengeziwe.

Lapho uthenga izithako zepelepele ye-carb ephansi, qiniseka ukuthi uthenga kuphela ukudla kwekhwalithi ephezulu kakhulu ukuze uthole izinzuzo ezigcwele zokudla okujabulelayo.

I-Low Carb Gluten Free Keto Chili

Le recipe ye-keto chili iwukudla okunethezeka okukhulu. Inenhliziyo futhi imnandi, futhi okuhle kunakho konke, ingamagremu angu-5 nje wama-carbohydrate.

• Isikhathi Sokulungiselela: Amaminithi we-5.
• Isikhathi sokupheka: Amaminithi we-30.
• Isikhathi esiphelele: Amaminithi we-35.
• Rendimiento: 6.
• Isigaba: Intengo.
• Igumbi lasekhishini: Mexican.

Izithako

• 1/2 isipuni samafutha we-avocado.
• 2 izinti ze-celery eziqoshiwe.
• 1kg/2lb yenkomo egaywe ngotshani.
• 1 ithisipuni ye-chipotle pepper emhlabathini.
• 1 isipuni se-chili powder.
• 2 wezipuni ze-garlic powder.
• 1 isipuni se-cumin.
• 1 ithisipuni kasawoti.
• 1 ithisipuni ye-pepper emnyama.
• 425 g / 15 oz ithini le-tomato sauce engenasawoti.
• 450 g / 16 oz wenyama yenkomo umhluzi.

Imiyalo

1. Ebhodweni elikhulu, shisa amafutha kakotapheya phezu komlilo ophakathi. Engeza isilimo esidliwayo esinamagatsha anamanzi oqoshiwe futhi gazinga kuze kube lula, cishe imizuzu engu-3-4. Beka isilimo esidliwayo esinamagatsha anamanzi esitsheni esihlukile bese ubeka.
2. Ebhodweni elifanayo, faka inyama nezinongo futhi ube nsundu kuze kuphekwe ngokuphelele.
3. Yehlisa ukushisa kuya phansi, engeza i-tomato sauce kanye nomhluzi wethambo lenkomo enyameni ephekiwe bese ubilisa, umbozwe, imizuzu engu-10, uvuselela ngezikhathi ezithile.
4. Engeza isilimo esidliwayo esinamagatsha anamanzi emuva ebhodweni bese ugoqa uze uhlanganiswe kahle.
5. Hlobisa, uphake futhi ujabulele.

Amanothi

Izihlobiso ozikhethela: ukhilimu omuncu, ushizi we-cheddar, i-jalapeno eqoshiwe, i-coriander noma i-chives.

Ukudla okunomsoco

• Usayizi wengxenye: 1 inkomishi.
• Amakhalori: 359.
• Amafutha: I-22,8 g.
• Ama-carbohydrate: 6,7 g (5,2 g inetha).
• Amaprotheni: I-34,4 g.

I-Palabras clave: low carb keto chili.