Instant Pot Keto Beef Stew Recipe

Akuyona imfihlo ukuthi isobho elihle elishisayo lanelisa kakhulu ngesikhathi sekwindla ebandayo nezinyanga zasebusika. Futhi njengoba ipuleti lalesi sitshulu senyama yenkomo ye-keto siphephuka esitsheni esinensayo (le recipe idinga Imbiza Esheshayo), uzobe ufudumala ngaphakathi kungakhathaliseki ukuthi kubanda kangakanani ngaphandle.

Le recipe yesitshulu senyama yenkomo ye-keto ayigcini nje ngokukufudumeza ngezithako ezinempilo, imnandi futhi izokwanelisa wonke umndeni.

Ngokulungiselela okulula kanye nenketho yokusebenzisa umpheki ocindezelayo noma umpheki ohamba kancane, ngeke kudingeke ukuthi uchithe usuku lonke ekhishini ukuze ulethe le recipe ye-keto etafuleni. Ngokuphambene nalokho, ungayibeka futhi uyikhohlwe, wenze isikhathi sokupheka sibe ucezu lwekhekhe.

Njengoba iqoqo elilodwa lenza ama-servings amahlanu kuya kwayisithupha, lesi sitshulu se-keto sizosebenza kahle ephathini yakho yesidlo sakusihlwa esilandelayo, noma ungaba neviki lesitshulu esimnandi sakho.

Khonza uwedwa noma embhedeni wekholifulawa ecubuziwe. Ungakwazi futhi ukusika futhi uwose impande yesilimo esidliwayo esinamagatsha anamanzi esikhundleni se-carb ephansi yamazambane. Kufake namafutha engeziwe anempilo njengokwatapheya osikiwe noma ushizi we-Parmesan, futhi usuzitholele ubuciko bobuciko be-keto. Noma yini oyikhethayo, ngeke udumale.

Izithako eziyinhloko kule recipe ye-keto yenkomo yesitshulu zifaka:

• Isitshulu senyama yenkomo.
• Ibhotela elidla utshani.
• UCelery.
• I-anyanisi.
• Ajo.
• Umhluzi wethambo.

Ongeke ukuthole kule recipe yi-cornstarch, isitashi samazambane, noma yimuphi omunye ukuqina kwesitashi ozothola ezitsheni eziningi ezithengwe esitolo.

Izinzuzo zezempilo zalesi sitshulu senyama yenkomo esine-carb ephansi

Izithako ezikulesi sitshulu senyama yenkomo ye-keto azenzi nje ukudla okumnandi kwe-keto, kodwa futhi zihlinzeka ngenani lezinzuzo zezempilo. Nazi ezinye zezinzuzo zokwengeza lesi sitshulu se-low-carb ohlelweni lwakho lokudla lwe-ketogenic.

Ithuthukisa impilo yonke yomzimba

Ayikho into embi njengokugodola nobuhlungu obuzwa umkhuhlane. Futhi akukho okududuza okwedlula indishi yesobho elishisayo. Izindaba ezinhle ukuthi ngakho konke ukulunywa kwalesi sitshulu senkomo ye-keto esiphundu, uzogcwalisa futhi ufutha umzimba wakho ngokuthuthukisa amasosha akho omzimba.

Ngaphandle kokukukhalisa, u-anyanisi muhle kakhulu empilweni yokuzivikela komzimba. Ziqukethe izinzuzo eziyizinkulungwane, kuhlanganise nezakhi ezibalulekile ezifana ne-vitamin C ne-zinc. Zombili izakhamzimba zidlala indima ebalulekile ekuqiniseni amasosha akho omzimba ( ¹ ) ( ² ).

I-garlic ingenye imifino ewusizo equkethe izinto ezilwa namagciwane, i-antifungal, kanye ne-antibacterial. Iphunga elimnandi likagalikhi likhiqizwa lapho amakhemikhali amabili akugalikhi ehlangana ukuze akhe ikhemikhali entsha ebizwa ngokuthi i-allicin.

I-Allicin, i-organosulfide, iye yacutshungulwa ezivivinyweni ezimbalwa zangaphambi komtholampilo ngenxa ye-antioxidant, anti-inflammatory, antimicrobial, anticancer, kanye nezimfanelo ze-cardioprotective. ³ ). Akumangalisi ukuthi kunezithako zikagalikhi eziningi kangaka emashalofini ezitolo zokudla kwezempilo.

Ukuze ukhiphe i-allicin eningi kugalikhi, yichoboze noma uyiqobe okungenani imizuzu eyi-10 ngaphambi kokuba uyibeke emlilweni. Lokhu kugcwala kwe-allicin okucebile kuzosiza ukulwa nezimpawu zomkhuhlane noma umkhuhlane futhi kugcine amasosha akho omzimba esebenza kahle kakhulu.

Ukwehlisa imithambo

I-Vitamin K2 ivikela izitolo ze-calcium futhi igcine i-calcium emathanjeni. Uma umzimba wakho ungatholi inani elanele likavithamini K2, ngeke wazi ukuthi wenzeni nge-calcium oyidlayo noma ukuthi uyigcine kuphi emzimbeni wakho. Izinga elingenele le-K2 lingabangela ukuba i-calcium iphume emithanjeni esikhundleni samathambo, futhi lokho akulungile empilweni yenhliziyo nemithambo yegazi. ⁴ ) ( ⁵ ).

Inyama yenkomo edla utshani ilayishwe uvithamini K2. Futhi njengoba le recipe ye-keto beef stew idinga umthamo onempilo wenyama ezondlekile, edla utshani, ingasiza ukugcina imithambo yakho ihlanzekile.

Ungakhathazeki ngokuthola amaprotheni amaningi ngalesi sitshulu. Umbono wokuthi amaprotheni angakukhipha ku-ketosis a inganekwane yesayensi.

Kuyiqiniso ukuthi uma ama-carbohydrate engekho, umzimba wakho uguqula amaprotheni abe amandla ngenqubo ebizwa ngokuthi i-gluconeogenesis. Le nqubo yenzeka ngokuhambisana nenqubo ye-ketogenic yokuguqula amafutha kuma-ketones. Kodwa-ke, lokhu kungumsebenzi womzimba ojwayelekile ongeke ukukhiphe ku-ketosis.

I-Gluconeogenesis empeleni idlala indima ebalulekile ekudleni kwe-ketogenic. Ukwakhiwa kweglucose kunoma yini ngaphandle kwama-carbohydrate. Endabeni yalesi sitshulu, yiprotheni. Ngisho noma udla ukudla okune-carb ephansi, udinga i-glucose ukuze uphile. Iglucose eningi iyinkinga, yebo. Kepha i-glucose encane kakhulu nayo iyinkinga.

Ibhotela elivela ezinkomeni ezidla utshani nalo liqukethe uvithamini K2. Eqinisweni, kungaba omunye wemithombo engcono kakhulu ekudleni kwakho. Yingakho ukukhetha ukudla okufunzwa utshani esikhundleni sokusanhlamvu kubaluleke kakhulu. Inyama yenkomo efunzwe okusanhlamvu ayinazo izinzuzo ezibalulekile zezempilo ezinikezwa ukudla okufunzwa ngotshani.

Ucwaningo luye lwabonisa ukuthi ukudla ukudla okunovithamini K2 kusiza ukunciphisa ingozi yokwakheka kwama-plaque (i-atherosclerosis) kanye nesifo senhliziyo ( ⁶ ).

Yehlisa ukuvuvukala

Izithako kulesi sitshulu se-carb ephansi zonke azinayo i-gluten, azikho okusanhlamvu, ne-paleo. Ukudla ngale ndlela kuyisinyathelo sokuqala sokunciphisa ukuvuvukala emzimbeni wakho. Umhluzi wethambo lenkomo iqukethe umthamo onempilo we amaminerali kanye nezakhamzimba ezifana ne-magnesium ne-calcium ( ⁷ ).

I-Magnesium idlala indima ebalulekile ekuvimbeleni uhlobo lokuvuvukala okungapheli okusezingeni eliphansi okuxhunyaniswa nezifo ezingamahlalakhona, njengesifo senhliziyo, umfutho wegazi ophakeme nesifo sikashukela ( ⁸ ).

I-calcium, ikakhulukazi i-calcium citrate, nayo ifundwe njenge-anti-inflammatory. Ucwaningo olulodwa lwabonisa ukuthi i-calcium citrate ayicindezeli nje kuphela umsebenzi wama-cytokines ane-pro-inflammatory, kodwa futhi yandisa umsebenzi we-antioxidant ezingeni lamaselula ( ⁹ ).

Isilimo esidliwayo esinamagatsha anamanzi siyisengezo esihle kunoma yisiphi isidlo se-ketogenic esiphundu. Iyasuthisa, ikhipha amanzi emzimbeni, futhi igcwele izinzuzo zezempilo - ikakhulukazi, kunciphisa ukuvuvukala. Isiza ukulwa nengcindezi ye-oxidative kanye nama-radicals mahhala ngama-antioxidants nama-polysaccharides asebenza njengama-anti-inflammatories ( ¹⁰ ).

Isilimo esidliwayo esinamagatsha anamanzi siqukethe nama-flavonoid afana ne-quercetin. Ucwaningo oluningi luye lwabonisa ukuthi i-quercetin inezindawo zokulwa nokuvuvukala, ikakhulukazi ukusiza labo abane-osteoarthritis nezinye izinkinga ezihlobene namalunga ( ¹¹ ).

Ibhodwe elisheshayo vs Imbiza yokupheka kancane

Uma ungenayo Imbiza Esheshayo, ungesabi. Ungakwazi futhi ukulungisa lesi sidlo esitsheni esipholile. Mane ungeze zonke izithako ku-cooker kancane, ugovuze kuze kuhlanganiswe kahle. Uma konke sekuxutshiwe, pheka amahora angu-8.

I-Keto Instant Pot Yenkomo Yenkomo

Le recipe yesitshulu senyama yenkomo ye-keto ilungele ubusuku obubandayo ekhaya noma lapho uhahela isitshulu esiduduzayo esingeke sonakalise ukudla kwakho kwe-keto.

• Isikhathi esiphelele: Amaminithi we-50.
• Rendimiento: 5 - 6 izinkomishi.

Izithako

• I-500 g / 1 ikhilogremu yenyama yokuklaba noma eyosiwe yezilwane (ithathe izingcezu ezingu-5 cm / 2-intshi).
• Isipuni esingu-1 sebhotela elifakwe utshani (i-olive oil esikhundleni sesitshulu esingenalo ubisi).
• 4 wezipuni utamatisi unama.
• 1 inkomishi yezaqathi zezingane.
• 4 iziqu ze-celery (eqoshiwe).
• 1 u-anyanisi omkhulu (osikiwe).
• 4 clove garlic (oqoshiwe)
• 500 g / 1 ikhilogremu radishes (sika phakathi).
• 6 izinkomishi zenkomo umhluzi (bone umhluzi kungcono).
• 2 amathisipuni kasawoti.
• 1/2 ithisipuni ye-pepper emnyama.
• 1 iqabunga le-bay.
• 1/4 ithisipuni xanthan gum.
• Imifino ekhethwayo: ukholifulawa, impande yesilimo esidliwayo esinamagatsha anamanzi, i-kohlrabi, noma itheniphu.
• Izithako ozikhethela zona: ukwatapheya osikiwe, ushizi weParmesan osikiwe.

Imiyalo

1. Cindezela okuthi "saute" kanye "nemizuzu engu-+10" ebhodweni lakho elisheshayo.
2. Engeza ibhotela elicibilikile bese wengeza inyama ukuze upheke futhi ube nsundu imizuzu engu-3-4. Kungcono ukunsundu inyama ngamaqoqo amancane ukuze uthole umbala ongcono kakhulu. Engeza imifino ebifakwe ngaphambili kanye namaqoqo enyama. Engeza unamathisele utamatisi.
3. Faka umhluzi, usawoti, pepper, ne-xanthan gum ebhodweni. Govuza kahle ukuhlanganisa izithako.
4. Vala Imbiza Esheshayo, bese ucindezela "stew" kanye "+40 imizuzu."
5. Uma isibali sikhathi sicisha, khulula isitimu mathupha. Fafaza futhi ugovuze amanani amancane kakhulu we-xanthan gum ukuze kube nokuvumelana okufunayo.
6. Gcoba nge-parsley entsha ukukhonza uma uthanda.

Ukudla okunomsoco

• Usayizi wengxenye: 1 inkomishi.
• Amakhalori: 275.
• Amafutha: I-16 g.
• Ama-carbohydrate: 9 g (Amacarbohydrates amaningi: 6 g).
• Isikhunta: I-3 g.
• Amaprotheni: I-24 g.

I-Palabras clave: keto inyama yenkomo.