Cishe usujwayelene nezitsha zepasta ezine-carb ephansi: Uma kungenjalo, ungaqala ngokuzama ithanga spaghetti, noma zoodle nge-pasta sauce oyikhonzile futhi uguqule i-zucchini ibe lasagna. Kodwa iresiphi ephansi ye-carb mac kanye noshizi?
Njengabaningi ezinye izindlela ze-pasta I-low-carb, i-low-carb mac kanye noshizi kuhlanganisa ukufaka imifino esikhundleni sama-noodle e-macaroni.
Kule recipe ye-Cauliflower Macaroni kanye noshizi, uzohlanganisa ikholifulawa egazingiwe nesoso kashizi okhilimu ukuze wengeze i-gluten-free, keto touch kulokhu kudla kwakudala. Kodwa ngokungafani nokwasekuqaleni, lesi sidlo siza namagremu angu-6 kuphela wama-carbs net ngokuphakelwa ngakunye.
Imfihlo ye-cauliflower mac kanye noshizi
Isihluthulelo sokwenza okumnandi kwe-mac noshizi isoso. Kule recipe, uzosebenzisa izinhlobo ezintathu zikashizi, kanye nokhilimu osindayo, ukuze wenze isoso ewugqinsi, exutshwayo ekwazi ukumuncwa ukholifulawa.
Ukuze wenze isoso kashizi, uzodinga ama-ounces angu-125 / 4 g we-fontina ushizi noshizi we-cheddar oqinile, kanye nama-ounces angu-60 / 2 g kashizi okhilimu. Hlanganisa ama-cheeses ngenkomishi yekhilimu esindayo, i-paprika, usawoti, kanye nopelepele omnyama osanda kufakwa epanini elikhulu phezu kokushisa okuphakathi.
Ngenkathi i-sauce iyabila, nquma i-cauliflower ibe yi-florets bese ubilisa kuze kube yilapho ithenda. Uma i-sauce ibushelelezi futhi i-cauliflower florets iphekwe, hlanganisa kokubili esitsheni sokubhaka. Beka isitsha sokubhaka kuhhavini oshiswe kuqala ku-190º C / 375º F.
Ngenkathi amaresiphi akho owathandayo avela macaroni ngoshizi kungafaka uqweqwe olushisayo njenge ama-fries ama-french y imvuthu yesinkwa, lezi zengezo ezimbili azifanele ukubenza babe ne-carb ephansi.
Uma ufuna ukuthungwa okwengeziwe okwengeziwe, cabanga ukuhlephula izingcezu zakho tocino o u-anyanisi oluhlaza ku. Noma ungase futhi ufafaze ushizi we-Parmesan ogayiwe phezulu ukuze uthole i-crunch eyengeziwe eshizi.
Ingabe ubisi luvunyelwe ekudleni kwe-ketogenic?
El ushizi Kuyinto evamile ukudla kwe-keto futhi idlala indima enkulu kule recipe.
Ngezinhlobo ezine zobisi ezifakwe kula ma-mac noshizi, cishe uyazibuza: “Ingabe i-ketogenic yobisi? Impendulo elula inguyebo, kodwa ngezixwayiso ezimbalwa.
Izinketho zobisi lwe-Ketogenic
Ubisi, njengeminye imikhiqizo yezilwane, kufanele kube sezingeni eliphezulu kakhulu ongakwazi ukulithenga. Khetha imikhiqizo yobisi edla utshani ephilayo noma nini lapho kungenzeka, ugweme imikhiqizo yobisi enamafutha amancane noma engenawo amafutha.
Imikhiqizo yobisi efana ibhotela, lo ukhilimu onzima wokugaya (noma ukhilimu omusha), ukhilimu onzima kanye ghee Anamafutha amaningi kanye ne-zero carbohydrates, okuwenza alungele ukudla kwe-ketogenic.
Imikhiqizo yobisi okufanele uyigweme nge-keto
Ezinye izinhlobo zobisi azifanelekile ekudleni kwe-keto. UbisiUbisi oluphelele, olusuliwe noma olujikisiwe kanye nobisi olujiyile luqukethe amanani aphakathi nendawo kuya aphezulu wamacarbohydrate, ikakhulukazi ngenxa yokuqukethwe kwawo okuphezulu kwama-carbohydrate. ushukela. (Ingilazi yobisi lonke iqukethe amagremu angaphezu kuka-12 wamacarbohydrates.)
Uma usebenzisa ubisi ekuphekeni kwe-keto, njengalawa macaroni e-cauliflower macaroni ephansi, gwema ubisi olune-lactose ephezulu. Faka esikhundleni ukhilimu osindayo noma ophakathi nendawo esikhundleni sobisi noma nini lapho kungenzeka, noma ibhotela esikhundleni se-ghee uma uzwela ngokweqile ku-lactose.
Izinzuzo zezempilo ze-Cauliflower
La ukholifulawa iyisithako esivamile ekuphekeni kwe-keto ngenxa yokuhlukahluka kwayo. Kube amazambane agayiwe, Isisindo se-pizza y ilayisi, futhi manje isiyisithako esiyinhloko kule recipe ye-cauliflower eshizi.
Nazi ezinye izinzuzo zezempilo zalesi sitshalo se-cruciferous:
# 1 igcwele amavithamini
Ukholifulawa unothe ngovithamini C futhi uhlinzeka ngaphezu kuka-70% yenani losuku ngenkomishi eyodwa nje. Umzimba womuntu awukwazi ukukhiqiza uvithamini C wodwa, ngakho-ke kubalulekile ukuthi wengeze ukudla ekudleni kwakho okuwumthombo obalulekile wale vithamini evuselela amasosha omzimba.
Le vithamini encibilika emanzini inesibopho sezinqubo eziningi ezahlukahlukene emzimbeni, okubandakanya ukulungiswa kwezicubu, ukumuncwa kwensimbi, nokwehlisa i-cholesterol ye-LDL.indawo"( 1 ) ( 2 ).
Ukholifulawa uqukethe novithamini K, osiza ekuvimbeleni ukujiya kwegazi, usize ekugcineni ukusebenza kahle kobuchopho, ukwakheka kwamathambo, kanye nokugayeka kokudla okunempilo. I-Vitamin K yaziwa nangokuthi ithuthukisa impilo yamathambo futhi igcine izakhiwo zemisipha yamathambo enempilo ( 3 ).
# 2 Kungasiza ukunciphisa ingozi yomdlavuza
Imifino e-Cruciferous efana ne-cauliflower ikhonjisiwe ukuthi ibambezela ukukhula kwezimila ezinomdlavuza ( 4 ). Kanjani? Imifino ye-Cruciferous inothile ngama-glucosinolates, isakhi esinesibabule esikhonjiswe ukuthi sibambezela ukukhula kwesimila ( 5 ).
Ngaphezu kwalokho, ukudla okuphezulu kwemifino ye-cruciferous efana ne-cauliflower kukhonjisiwe ukunciphisa ingozi yomdlavuza wamaphaphu nomdlavuza we-colorectal, ikakhulukazi. 6 ).
# 3 Isiza ukulwa nokuvuvukala
Ukuvuvukala ingenye yezimbangela zezifo eziningi ezingapheli. Imifino ye-Cruciferous efana ne-cauliflower inothile ngama-antioxidants. Lawa ma-antioxidants, ikakhulukazi i-beta-carotene ne-quercetin, asiza ekunciphiseni ingcindezi ye-oxidative futhi aqinise amasosha omzimba ( 7 ).
Yenza le recipe ibe ngeyakho
Enye yezinto ezinhle kakhulu ngokupheka: ushintsha izinto ukuze ukudla kwakho kunambitheke ngendlela othanda ngayo.
Ungalandela le recipe njengoba kuphakanyisiwe, noma ungazama futhi ujabule ngayo. Nazi ezinye izindlela ongaqala ngazo ukwenza le recipe ye-cauliflower mac noshizi ibe ngeyakho:
- Sebenzisa amashizi ahlukene: phezulu nge-Parmesan ushizi noma esikhundleni sefontina ye-mozzarella.
- Engeza amakhambi nezinongo: Fafaza ingcosana kapelepele we-cayenne ukuze uthinte ngokukhethekile, noma wengeze i-dill eyomisiwe, iparsley, noma upelepele omnyama.
- Yenza i-crispy ephezulu: ufafaze ama-rinds engulube phezulu esikhundleni se- I-pan, noma wengeze izingcezu ezimbalwa zikabhekeni ukuze uthole isiphetho esishunqayo, esimnandi.
- Dala okuyinkimbinkimbi: Faka inani elincane le-Dijon lwesinaphi kusoso kashizi ukuze uthole ukunambitheka okucebile, okuhlukile.
- Sebenzisa i-garlic powder: Ngemva kokushisa ukholifulawa, fafaza impushana kagalikhi ezimbalini ezincane ukuze wengeze ukunambitheka nezakhamzimba.
- Sebenzisa eminye imifino: awudingi nje ukusebenzisa ukholifulawa. Zama ukwenza i-mac noshizi usebenzisa esikhundleni se-cauliflower, broccoli.
Ngisho noma kuyisikhathi sakho sokuqala uzama ukwenza inguqulo ye-keto yesinye sezidlo zakho eziyintandokazi zasebuntwaneni, jabula ekhishini futhi udale.
Jabulela i-macaroni noshizi kanye nokholifulawa
Ngaphandle komsoco walesi sidlo, inhlanganisela yezinhlobo ezintathu zoshizi kanye nokwengezwa kokhilimu osindayo kwenza kube nokuthungwa okucebile nokucwebezelayo.
Lokhu ukudla okunethezeka okuphezulu okuzokuvumela ukuthi uhlale kukho ketosis, yanelise izifiso zakho ze-pasta futhi ikunikeze inhlobonhlobo yezinzuzo zomsoco ongazizwa umnandi ngazo.
Le cauliflower macaroni isilungile ngesikhathi esiphelele semizuzu engu-40 nje futhi ngeke ibangele ukuthi ushukela wakho unyuke njengamaresiphi esintu. Yijabulele njengehlangothini noma uyigcwalise ngamaprotheni ukuze uthole ukudla okuphelele.
I-Carb Ephansi Macaroni kanye noshizi kanye nokholifulawa
Le Casserole Ebhakiwe Ye-Keto Macaroni kanye Ne-Cauliflower Cauliflower iyiphundu, kulula ukuyenza, futhi ayinawo ama-carbs.
- Isikhathi esiphelele: Imizuzu ye-30
- Rendimiento: 3 izinkomishi
- Isigaba: Ezayo
- Igumbi lasekhishini: Americana
Izithako
- 225g / 8oz ukhilimu onzima
- 115 g / 4 oz ushizi we-cheddar oqinile (ogayiwe)
- 115 g / 4 oz ifontina (igayiwe)
- 60g / 2oz ukhilimu ushizi
- 1 ithisipuni kasawoti
- 1/2 isipuni esimnyama
- 1 1/4 isipuni se-paprika
- 1 inhloko enkulu yekholifulawa
Imiyalo
- Shisisa ihhavini ukuya ku-190ºF / 375ºC bese ugcoba isitsha sokubhaka esingu-20 ”x 20” ngebhotela noma isifutho esingaxutshwa nenduku.
- Sika ukholifulawa ube yizicucu ezincane 1,5 kuya ku-2 cm. Bhaka imizuzu engu-4-5 kuze kube yilapho uthambile. Susa ekushiseni bese ukhipha kahle. Gcoba ngephepha lasekhishini. Beka eceleni.
- Epanini elincane, hlanganisa ukhilimu onzima, ushizi, ukhilimu ushizi, usawoti, pepper kanye ne-paprika. Shisisa phezu kokushisa okuphakathi kuze kube bushelelezi. Govuza kahle.
- Faka ukholifulawa engxubeni kashizi bese ugoqa.
- Thela endishini yokubhaka bese ubhake imizuzu engu-25-30 kuze kube yilapho ingaphezulu linsundu ngokusagolide futhi ligqamile.
Ukudla okunomsoco
- Usayizi wengxenye: 1/2 indebe
- Amakhalori: 393
- Amafutha: 33 g
- Ama-Hydrates we Ikhabhoni : 10 g
- Isikhunta: 4 g
- Amaprotheni: 14 g
I-Palabras clave: keto cauliflower mac kanye noshizi