I-Nutritious Baked Pork Chops nge-Keto BBQ Sauce Recipe

Inyama yenkomo nenkukhu ziyimithombo eyisihluthulelo yamaprotheni alungele impilo yakho. Akuzona kuphela izinketho zakho zamaprotheni, njengoba lezi zichopho zengulube ze-keto zibonisa.

Nakuba izingulube zengulube zivame ukunganakwa, ukudla kwe-ketogenic kuhle ukubuyisela ingulube njengomthombo wamaprotheni wezintandokazi zakho zokudla kwakusihlwa. Futhi kungaphezu nje kokunambitha.

Ngaphambi kokuthi uvule uhhavini, ake ubheke ukuthi kungani ukungeza inyama yengulube endleleni yakho yokuphila ye-keto kuwumbono omuhle ..

Izinzuzo zokudla okunomsoco wengulube

Ingulube inamavithamini namaminerali amaningi abalulekile, njengovithamini A, uvithamini B6, uvithamini B12, thiamine, niacin, riboflavin, pantothenic acid, kanye ne-phosphorus, i-selenium, i-sodium, i-zinc, i-potassium, ithusi ne-magnesium ( ¹ ).

Amavithamini afana ne-vitamin B6 abalulekile enqubweni yokugaya ama-macronutrients ahlukene kanye neminye imisebenzi yesistimu yezinzwa. I-Riboflavin, eyaziwa nangokuthi i-vitamin B2, inesibopho sokulungisa izicubu ezilimele futhi ithuthukise impilo yesikhumba ( ² ).

I-Zinc nayo iyinhlanganisela eyinhloko etholakala engulubeni. Ukwehluleka ukuqapha i-zinc oyithathayo kungaholela ekuntulekeni kwe-zinc, okungabangela ukungalingani okuningi, njengokushintsha kwesifiso sokudla, ukushintshashintsha kwesisindo, ukulahlekelwa izinwele, izinkinga zokugaya ukudla, ukukhathala okungapheli, noma ngisho nezinkinga zokuzala ( ³ ).

Uma kungokokuqala uzama iresiphi yengulube yengulube, ungesabi. Lungiselela ama-chops engulube ngendlela efanayo ne-steak, okokuqala ngokufaka izinhlangothi zombili ku-skillet bese uwabeka kuhhavini isikhathi sonke sokupheka.

Izinzuzo zezempilo zezinongo

Kule recipe ye-keto yengulube yengulube, ukunambitheka okuyinhloko kuvela ku-parsley, i-paprika, i-oregano, ne-thyme. Ngokuvamile ingxenye ende yeresiphi yizinongo.

Amakhambi nezinongo ozisebenzisayo ukonga ukudla kwakho kwengeza okungaphezu nje kokunambitheka. Aqukethe ama-bioactive compounds angazuzisa umzimba wakho ngezindlela eziningi ( ⁴ ). Umgomo obalulekile ekuphekeni kwe-carb ephansi ukwenza ukudla kwakho kube nomsoco ngangokunokwenzeka.

Futhi nakuba cishe uye wasebenzisa amakhambi amaningi nezinongo phakathi neminyaka edlule, ungase uzibuze ukuthi uyini umehluko phakathi kwekhambi nesinongo.

Kalula nje, amakhambi ahlala ephuma emaqabunga esitshalo, kuyilapho izinongo ziphuma kunoma iyiphi ingxenye yesitshalo ngaphandle kweqabunga, njengezimpande, imbewu, izimbali, amahlumela, izithelo, amajikijolo, noma amagxolo.

Amakhambi nezinongo, ikakhulukazi amafomu azo omisiwe, aqukethe inani eliphakeme kakhulu lama-phytochemicals aziwa ngokuthi ama-polyphenols ( ⁵ ). Lawa ma-polyphenols asebenza njengama-antioxidants, avikela amangqamuzana akho emonakalweni wama-radical wamahhala.

Okuqukethwe kwakho kuqhathaniswa nokunye ukudla okwaziwa ukuthi kuqukethe ama-polyphenols, njenge-broccoli, u-anyanisi, amagilebhisi, amajikijolo, noshokoledi omnyama ( ⁶ ). Ngaphezu kwalokho, kunendikimba ekhulayo yocwaningo yokuthi ama-polyphenols anikeza kanjani izinzuzo zezempilo ngokusebenza ku-gut microbiota ( ⁷ ).

Bona ngezansi ezinye zezinzuzo ozozengeza ekudleni kwakho ngendlela yesinongo:

• I-Parsley iqukethe i-apigenin, enezici zokuqeda ukuvuvukala ( ⁸ ).
• I-Paprika itholakala ku-bell pepper. I-Paprika carotenoids kubikwa ukuthi inomsebenzi onamandla we-antioxidant ( ⁹ ). I-Oregano ne-thyme ziyingxenye yomndeni wakwaLamiaceae, ohlanganisa nezinye izinongo eziningi ezifana ne-marjoram, i-rosemary, i-basil, i-sage, nokunye. Ama-polyphenols ku-oregano ne-thyme asiza ukuvimbela ukuwohloka kwe-oxidative ye-lipids edala ukulimala kwamangqamuzana futhi aziwa ngezinzuzo zawo ze-antioxidant ( ¹⁰ ) ( ¹¹ ).

Nakuba inani lamakhambi nezinongo ozisebenzisayo ku-recipe lincane, lifaka isandla ekudleni kwakho konke.

Izitsha eziseceleni zokuguqula lesi sidlo sibe isidlo esihle

Le recipe ye-low-carb, engenayo i-gluten inhle kakhulu uzohlanganisa nama-chops engulube ekushintsheni kwakho kokudla okuvamile. Olunye usizo olungcono kakhulu lokuhlala ekudleni kwe-ketogenic ukuba nezinhlobonhlobo eziningi ohlelweni lwakho lokudla.

Awukwazi ukungahambi kahle ngesidlo esikhulu esiphundu nezinhlangothi ezimnandi njengobhontshisi oluhlaza we-keto wase-Italy, isaladi ngaphandle amazambane o i-asparagus e-crispy esongwe nge-keto bacon .

Uma ufisa ukuhlobisa nge-sauce ecebile futhi enokhilimu, ungalungisa le recipe kusuka i-carb ephansi ye-cauliflower macaroni kanye noshizi, ecebile ngokhilimu osindayo kanye nezinhlobo ezintathu zikashizi.

Ukuhlukahluka ukwenza ku-fryer emoyeni

Nakuba le recipe ye-Keto Pork Chop ethile ingafanelekile ukwenziwa Ebhodweni Elisheshayo ngenxa ye-Parmesan ushizi, ungayibhaka esitokisini somoya ngaphandle kokuguqulwa okuncane.

Vele weqe imiyalelo yokwenza ama-chop engulube abe nsundu ekhishini kuqala, bese ulandela imiyalelo yomkhiqizi wakho wokuthosa ucezu lwenyama oluyi-intshi engu-2,5 intshi / 1 cm.

Kungase kube khona ngisho nesithonjana ngaphambili kwesithosi sakho esikutshela isikhathi esinconyiwe nezinga lokushisa.

Kuye ngomkhiqizi, izinga lokushisa elinconywayo cishe lizowela phakathi kuka-360 no-205º C / 400º F. Ama-chops enyama yengulube angapheka emizuzwini eyi-12 ukuya kweyi-14, kuye ngogqinsi. Zinsundu kahle ku-deep fryer futhi zizoba crispy.

Ukuthinta kokugcina: isoso ye-barbecue

Kanye nenqwaba yezinongo ongakhetha kuzo, ungabeka phezulu lawa ma-chops engulube ye-keto ngesoso ye-keto-friendly barbecue ukuze uqedele.

Le Recipe yeSauce ye-Keto BBQ izokusiza hlala ku-ketosis nezithako zayo eziphansi ze-carb, njenge-tomato sauce, I-Apple cider uvinigai-Worcestershire sauce, isinaphi esinsundu, u-anyanisi powder y impuphu kagalikhi.

Uma ukhathele inyama yenkukhu nenyama yenkomo njengomthombo wakho omkhulu wamaprotheni, lezi zinqunu zengulube i-ketogenic Bazokunikeza konke ukunambitheka okufisayo futhi ngiyazi izojwayela izidingo zakho ze-macro ketogenic.

Ngamagremu angaphezu kwama-59 wamaprotheni, amagremu angu-3,2 wama-carbs ayi-net, kanye nengqikithi yamafutha engaphezulu kuka-17g, lawa ma-chops azonikeza ama-macros akho amandla ahloniphekile.

Ama-chops engulube abhakiwe nge-keto barbecue sauce

Lawa ma-Baked Boneless Pork Chops angukudla kwe-keto ekugcineni. Igcwele amaprotheni anomsoco, ama-chops engulube ayagcwala, ane-carb ephansi, futhi kulula ukwenza. Uma usebenzisa i-bone-in ingulube yengulube, kungase kudingeke ulungise isikhathi sokupheka, kodwa ngenxa yokuthi ivame ukuba mncane kune-boneless.

• Isikhathi Sokulungiselela: Amaminithi we-10.
• Isikhathi sokupheka: Amaminithi we-50.
• Isikhathi esiphelele: Ihora elingu-1 imizuzu emi-10.
• Rendimiento: 4.
• Isigaba: Intengo.
• Igumbi lasekhishini: American.

Izithako

• 1/2 indebe kashizi ogayiwe weParmesan.
• 1 1/2 ithisipuni i-garlic powder.
• 1 isipuni se-parsley omisiwe.
• 1 ithisipuni thyme omisiwe.
• 1 isipuni se-paprika.
• 3/4 isipuni sikasawoti
• 1/2 ithisipuni pepper.
• 1/2 ithisipuni anyanisi powder.
• 1/4 isipuni se-chili powder.
• 1/8 ithisipuni oregano.
• 1 isipuni samafutha we-avocado.
• 4 izingulube zengulube.

Imiyalo

1. Shisisa ihhavini ukuya ku-180º C / 350º. Fafaza isitsha sokubhaka esingagxili ngesifutho sokupheka.
2. Hlanganisa ushizi weParmesan nezinongo esitsheni esingajulile. Shaya kuze kuhlanganiswe kahle.
3. Shisisa amafutha kakotapheya phezu kokushisa okuphakathi esitokisini esikhulu.
4. Phezulu ama-chops engulube nge-seasonings bese ubeka epanini elishisayo. I-cast iron skillet ingaba yinhle kakhulu ekugqokeni okucwebezelayo. Brown izinhlangothi zombili zengulube yengulube. Dlulisa ama-chops engulube abomvu esitsheni esilungisiwe sokubhaka.
5. Thela i-keto barbecue sauce (uma uthanda) kuma-chops engulube.
6. Bhaka ama-chops engulube kuhhavini kuze kube yilapho izinga lokushisa langaphakathi lifinyelela ku-150ºC / 300ºF, cishe imizuzu engu-50. Susa kuhhavini bese uvumela ama-chops engulube aphumule kuze kube yilapho izinga lokushisa langaphakathi lifinyelela ku-70º C / 160º F, cishe imizuzu eyi-10.

Ukudla okunomsoco

• Usayizi wengxenye: 1 ingulube yengulube.
• Amakhalori: 423.
• Amafutha: I-17,2 g.
• Ama-carbohydrate: 4 g (Amacarbohydrates amaningi: 3,2 g).
• Amaprotheni: I-59,8 g.

I-Palabras clave: I-Keto Baked Pork Chops.