Iresiphi ye-Pepper yase-Italian Egcwele I-Keto

Upelepele ogcwele i-Keto uwukudla okumangalisayo kwe-carb ephansi okusebenza kahle ekudleni kwe-keto. Zimnandi, zinomsoco, zinenhliziyo, futhi ziqinisekile ukuthi zizojabulisa wonke umuntu. Ngaphezu kwalokho, bawukudla okuphelele, okuhlanganisa amafutha anempilo, amaprotheni ekhwalithi, namathani emifino.

Le recipe enempilo ye-pepper egcwele i-keto ihlanganisa wonke ama-flavour ase-Italian ajwayelekile afana nesoseji elishisayo, utamatisi oshisayo, i-oregano, ne-basil emnandi, kodwa yeqa i-pasta ephezulu ye-carb noma irayisi. Esikhundleni salokho, uzothola ama-veggies ane-carb ephansi asetshenziselwa ukufaka esikhundleni selayisi elimhlophe noma i-quinoa etholakala ekuphekeni okuningi kwendabuko okugxiliwe kapelepele.

Le recipe ngokuqinisekile izoba isengezo esilandelayo ohlwini lwakho lokulungiselela ukudla kwamasonto onke. Qhubeka ufunde ukuze ufunde ukwenza i-keto kapelepele ogxishiwe, yiziphi izithako ozodinga, kanye nezinzuzo zezempilo ezimangalisayo ezifakwe kule recipe elula.

Indlela Yokwenza I-Low Carb Stuffed Peppers

Lopelepele wase-Italy ofakwe okubabayo unemibala eminingi futhi uyakhanga, kunzima ukumelana nawo. Ngenhlanhla, akudingekile. Izithako eziyinhloko ezitholakala kule recipe zihlanganisa:

• Isoseji yase-Italy ebabayo.
• Pepper.
• Ukholifulawa.
• Amakhowe.

Upelepele wendabuko ogxishiwe ngokuvamile wenziwa ngokugcwaliswa kwerayisi. Ukunciphisa inani eliphelele lama-carbohydrate, kusetshenziswa irayisi lekholifulawa esikhundleni salokho. Ngaphezu kokugcwalisa lesi sidlo, i-cauliflower nayo inezinhlobonhlobo zezinzuzo zezempilo nezomsoco.

Lapho ungathola khona irayisi likakholifulawa

Eminyakeni yamuva nje, irayisi likakholifulawa seliphenduke i-carb ephansi "it" esikhundleni selayisi elivamile. Izindlela zokupheka eziningi ze-paleo ne-keto zibiza ukholifulawa, okwenza kube isithako esivamile emashalofini esitolo. Ngokuvamile ungathola irayisi likakholifulawa ezitolo. Uma ungayitholi lapho imifino emisha ikhona, bheka esigabeni esiqandisiwe, nakuba kunconywa ukuthi udle irayisi le-cauliflower elisha esikhundleni seqhwa.

Uma isitolo sakho singathengisi irayisi likakholifulawa, ungenza eyakho. Mane uthenge ukholifulawa, usike ube yizimbali ezincane, bese ugaya ama-florets ku-processor yokudla kuze kube yilapho "izinhlamvu zelayisi".

Isithako esikhundleni sokwenza upelepele ofakwe i-keto

Into engcono kakhulu ngopelepele ogcwele i-keto yindlela eguquguquka ngayo. Uma ungenayo isithako esiqondile esandleni, ungasishintsha kalula usikhiphe kwesinye esitholakala ekhishini lakho. Nazi ezinye izithako ezilula ezishintshayo ongayenza, ngenkathi ugcina iphrofayili ye-flavour efanayo:

• Upelepele: Kakhulu noma iyiphi i-bell pepper izosebenza kule recipe, ngakho sebenzisa noma yini onayo esandleni. Upelepele oluhlaza, obomvu, noma ophuzi usebenza kahle.
• I-Ketchup: Nakuba kungcono kakhulu ukwenza i-tomato sauce ngokwakho, ungashintsha isoso ye-marinara esikhundleni se-tomato unama, umhluzi wenkukhu, kanye ne-Italian seasoning ukusheshisa inqubo. (Funda amalebula ukuze ugweme ushukela owengeziwe.) Ungasebenzisa futhi utamatisi osikiwe esikhundleni sikatamatisi unama.
• Isoseji yase-Italy: Uma ungenayo isoseji lesiNtaliyane esandleni, ungazakhela eyakho ingxube yenyama ngengxube yenkomo egayiwe, ingulube egayiwe, nesinongo esengeziwe sase-Italy.
• Ilayisi likakholifulawa: Nakuba i-cauliflower iyindlela evamile yokuthatha irayisi, imifino eminingi engeyona isitashi ingasetshenziswa kulopelepele ogcwele i-carb. Chop kahle noma i-zucchini "irayisi", u-squash ophuzi, noma i-broccoli ukuze kube nomphumela ofanayo.

Izinguquko kule recipe ye-pepper egxiliwe

Nakuba le recipe ye-pepper egxilile inobuhlakani obuthile base-Italy, ungakwazi ukuyishintsha kalula ukuze ujabulele ukunambitheka okuhlukahlukene. Nazi izitsha ezine eziphambili ongazidala kule recipe ye-carb ephansi:

• I-Philadelphia Steak Stuffed Peppers: Gcoba upelepele oluhlaza okotshani no-anyanisi oshisiwe, i-skirt steak esisikiwe, noshizi we-provolone wenguqulo engena-gluten yesemishi lakho eliyintandokazi.
• Upelepele wesitayela se-Tex-Mex: Faka esikhundleni se-taco isinongo se-Italian seasoning (ingxube ye-cumin, i-chili powder, ne-garlic powder). Engeza ushizi waseMelika esikhundleni se-mozzarella ne-Parmesan, futhi phezulu ngezingcezu zikakotapheya ne-cilantro ukuze uthole i-low-carb twist kule keto taco.
• I-Cheeseburger Stuffed Peppers: Ukuze uthole ukudla okulula okuphansi kwe-carb, gaya u-anyanisi ophuzi, inyama yenkomo, nosawoti kanye nopelepele omnyama phezu kwe-skillet. Gcwalisa upelepele ngengxube yenyama egayiwe, phezulu nge-cheddar ushizi bese ufaka endishini yokubhaka. Bhaka kuze kuncibilike ushizi futhi upelepele uthambe.
• I-Lasagna Pepper egcwele: Ukwenza upelepele ogcwele i-lasagna, mane ulandele iresiphi engezansi ncamashi, kodwa ushintshe iParmesan ngoshizi we-ricotta. Bhaka upelepele wakho ngokwemiyalelo yeresiphi, futhi uzovuzwa nge-carb ephansi ye-lasagna casserole.

Izinzuzo zekholifulawa

Nakuba le recipe inezinzuzo eziningi ezinempilo, i-cauliflower iyenza iphelele ekudleni kwe-ketogenic. Ngaphezu kokuba nama-carbohydrate aphansi, nazi izinzuzo ezintathu zezempilo zikakholifulawa ongase ungazi ngazo.

# 1: Inothe ngamavithamini

Ukholifulawa unothe ngamavithamini, ikakhulukazi uvithamini C ( ¹ ).

Ukudla okukodwa (inkomishi eyodwa) kuqukethe ngaphezu kuka-75% yenani losuku elinconyiwe. Uvithamini C unesibopho sokukhula, ukuthuthukiswa, nokulungiswa kwazo zonke izicubu zomzimba. Iphinde ibandakanye emisebenzini ehlukahlukene, njengokukhiqizwa kwe-collagen, ukuvuselela amasosha omzimba, ukuphulukiswa kwesilonda, nokugcinwa kwamathambo, uqwanga namazinyo ( ² ).

# 2: igcwele ama-antioxidants

Ukholifulawa uqukethe izinhlanganisela ezifana ne-carotenoids nama-tocopherols asebenza njengama-antioxidants. Lokhu kusiza ukunciphisa ukucindezeleka kwe-oxidative kanye nama-radicals mahhala abangelwa imvelo, ukusiza ukulwa nezifo ezingapheli, futhi kungasiza ibhalansi amahomoni ( ³ ).

# 3: ingakusiza ulahlekelwe isisindo

Ikholifulawa i-calorie ephansi futhi iphezulu ku-fiber ( ⁴ ). Le mifino ye-cruciferous ikusiza ukuthi uzizwe ugcwele isikhathi eside, okunganciphisa inani lokudla kwakho konke. Ukholifulawa unganciphisa nokuqunjelwa futhi uthuthukise izinkinga zokugaya ukudla ezingaba nomthelela ekukhuleni kwesisindo ( ⁵ ).

Engeza Lawa Pepper Agcwele I-Carb Ephansi Ekulungiseleleni Kwakho Kwamaviki Onke Ukudla

Ukuthi ulandela ukudla kwe-ketogenic ulahlekelwe isisindo, yenza ukuzivocavoca, gxila futhi ube nokucaca kwengqondoAmaresiphi afana nalawa Pepper Ofakwe Izinongo Wase-Italian azokwenza uzibuze ukuthi wake wadla kanjani ngokuhlukile ngaphambilini, noma ngezinkinga zempilo. Agcwele imisoco nezinzuzo zezempilo, anambitheka ngendlela emangalisayo, futhi kulula kakhulu ukuwenza futhi ahlukaniselwe phakathi nezinsuku zakho ezimatasa.

I-Keto ifake upelepele wase-Italy

Lawa kapelepele ogcwele i-carb keto egcwele ama-flavour ase-Italian akudala futhi uwukudla okungcono kakhulu okusheshayo nokulula ongakujabulela phakathi neviki.

• Isikhathi Sokulungiselela: Amaminithi we-10.
• Isikhathi sokupheka: Amaminithi we-25.
• Isikhathi esiphelele: Amaminithi we-35.
• Rendimiento: 6 pepper oqoshiwe.
• Isigaba: Intengo.
• Igumbi lasekhishini: IsiNtaliyane.

Izithako

• Isipuni esingu-1 samafutha omnqumo.
• 1 ithisipuni isinongo sase-Italy.
• 500g / 1lb Isoseji elinoshukela lesitayela sase-Italian, ligayiwe.
• 1 anyanisi omncane (oqoshiwe).
• 1 inkomishi amakhowe (oqoshiwe).
• 1 inkomishi ye-cauliflower irayisi.
• 1 ithisipuni kasawoti.
• 1/2 ithisipuni pepper.
• 2 wezipuni utamatisi unama.
• 1/2 indebe yomhluzi wenkukhu.
• 1/2 indebe ye-Parmesan ushizi.
• 1 inkomishi ye-mozzarella ushizi.
• 3 upelepele omkhulu (uhhafu).
• 1/4 indebe ye-basil entsha.

Imiyalo

• Shisisa ihhavini ukuya ku-175º C / 350º F.
• Engeza amafutha omnqumo esitokisini esikhulu phezu kokushisa okuphakathi. Gcoba isobho lase-Italy imizuzu engu-3-4.
• Faka u-anyanisi, amakhowe, ilayisi likakholifulawa, usawoti, pepper, nesinongo sase-Italy kuze kube yilapho imifino isithambile, cishe imizuzu emihlanu.
• Engeza unamathisele utamatisi kanye nomhluzi. Hlanganisa kahle ukuhlanganisa. Bilisa ukugcwaliswa imizuzu engu-8-10.
• Engeza ushizi weParmesan. Lungisa i-seasoning uma kunesidingo.
• Sika upelepele ngesigamu (ubude) bese wengeza ukugcwaliswa. Phezulu nge-mozzarella ushizi bese ubhaka imizuzu engu-20-25 kuze kube yilapho phezulu kunsundu kwegolide. Gcoba nge-basil entsha.

Ukudla okunomsoco

• Usayizi wengxenye: 1 pepper eqoshiwe.
• Amakhalori: 298.
• Amafutha: I-18 g.
• Ama-carbohydrate: Ama-carbohydrate inetha: 8g.
• Amaprotheni: I-27 g.

I-Palabras clave: i-keto egcwele upelepele we-italian.