Iresiphi Yokuphumula Yesobho Lenkukhu Ye-Keto Ebhodweni Elisheshayo

Akukho lutho olungcono kunesobho elishisayo ngosuku olubandayo. Le sobho senkukhu ye-keto ayilungele umphefumulo kuphela, kodwa futhi ilungele ukugcwalisa umzimba wakho wonke. Uma usubonile izinzuzo zaleli sobho elimnandi, uzobe wenza amaqoqo amakhulu ozowaphinda phakathi nenkathi yobusika.

Izithako eziyinhloko kule recipe yesobho senkukhu ye-keto zihlanganisa:

• I-Pollo.
• Ibhotela.
• Ajo.
• Umhluzi wethambo.
• Radishes.
• Kale.

Izinzuzo zezempilo zalesi sobho senkukhu ye-ketogenic

Ngaphezu kokuba ukudla okududuzayo, lesi sobho senkukhu ye-keto silayishwa ngezinzuzo zezempilo.

# 1. Ukulwa nokuvuvukala

Iqiniso Elijabulisayo: Uyalazi lelo phunga elinamandla elimangalisayo eliphuma lapho uchoboza u-garlic? Lokhu kungenxa ye-allicin. Le enzyme ngokuyisisekelo iyindlela yokuzivikela ekhishwa ugalikhi lapho ichotshozwa. Inamandla kangangokuthi iye yaxhunyaniswa nokunciphisa ukuvuvukala ngaphakathi komzimba kanye nobungozi bezifo ezihlukahlukene, kuhlanganise nesifo senhliziyo ( ¹ ).

Ucwaningo luye lwabonisa ukuthi u-garlic awugcini nje ukunciphisa ukuvuvukala kodwa futhi wehlisa i-LDL noma i-cholesterol "embi" (noma i-low-density lipoprotein) futhi ilawula i-HDL (noma i-high-density lipoprotein). Lokhu kuhle, ikakhulukazi kulabo abanesifo sikashukela sohlobo 2 ( ² ).

Umhluzi wethambo Iwusizo kakhulu futhi ngoba ilungele cishe yonke into esemzimbeni wakho, kuhlanganisa namathumbu.

Ngokuphindaphindiwe amathumbu kuye kwabizwa ngokuthi "ubuchopho bakho besibili." Uma ingqondo yakho yesibili ingalawuleki, kusho ukuthi wonke umzimba wakho nawo nawo ( ³ ).

Ngokudla okuningi umhluzi wamathambo, uthola ama-amino acid abalulekile, i-collagen ne-gelatin. Lezi zingasebenza ndawonye ukuze zisize ukuvala noma yikuphi ukuvuleka kolwelwesi lwamathumbu akho (okwaziwa nangokuthi i-leaky gut syndrome).

Ukuphulukisa amathumbu akho kungasekela amazinga avamile okuvuvukala emzimbeni wakho ( ⁴ ).

Ibhotela elifunzwa ngotshani liqukethe i-asidi encane ewusizo ebizwa ngokuthi i-butyric acid. Ngeke ukuthole kulebula yokudla okunomsoco webhotela elithengwa esitolo, kodwa le asidi enempilo inenzuzo kakhulu ekwehliseni ukuvuvukala, ikakhulukazi kwabaphethwe yisifo sikaCrohn ( ⁵ ).

# 2. Isiza ukukhipha ubuthi emzimbeni

Abantu abaningi bayayithanda i-kale, kodwa ingabe ingaphezu nje komkhuba? Yebo yebo. I-kale noma i-kale iphila ngokuvumelana nalokho okulindele ( ⁶ ).

Iqukethe ama-glucosinolates ahlukaniswa abe ama-metabolites phakathi nenqubo yokugaya. Umzimba wakho usuvele ukhiqiza ama-metabolite ngokwemvelo ukusiza ukulawula imetabolism yakho. Kodwa futhi ikhuthaza ukusabela kwe-enzymatic, njengokuqeda ubuthi.

# 3. Isiza ekugcineni impilo yenhliziyo

Abanye babonakala bekhohlwa inketho enhle ye-carb ketogenic eyiradish. Nokho, sekuyisikhathi sokuba le mifino yezimpande ikhanye.

Ama-radishes aqukethe ama-anthocyanins, angama-flavonoid atholakala kumajikijolo, njengama-blueberries. Ucwaningo luye lwabonisa ukuthi ukudla ukudla okunama-anthocyanins kungase kwehlise i-LDL (low-density lipoprotein) futhi kusize ekulawuleni i-HDL (high-density lipoprotein) ( ⁷ ).

Uma lokhu kwenzeka, kunganciphisa kanyekanye ukuvuvukala kanye nobungozi besifo se-cardiometabolic ( ⁸ ).

Kungenzeka ukuthi uke wezwa amahlebezi okuthi amafutha agcwele abangela isifo senhliziyo. Lokhu kucabanga okuvamile kwenziwa eminyakeni edlule yi-American Heart Association. Nokho, lokhu kwafakazelwa ukuthi kungamanga futhi manje sekwaziwa ukuthi kuhlanganisa amafutha agcwele enempilo njengenkukhu, ekudleni kwakho kuwumqondo omuhle ( ⁹ ).

Ukudla amafutha agcwele enempilo njengenkukhu nakho kuthuthukisa amazinga e-cholesterol. Ngokwenza kanjalo, unganciphisa ingozi yesifo senhliziyo ( ¹⁰ ).

Ubani owayazi ukuthi inkomishi yale sobho yokugcwalisa ingaba nezinzuzo eziningi kangaka zezempilo kuyilapho ikugcina ku-ketosis ngesikhathi esisodwa?

Amathiphu okulungiselela

Uma ufuna imifino eminingi kule sobho senkukhu ye-carb keto ephansi, zizwe ukhululekile ukwengeza ukholifulawa. Uma uthanda isobho lenkukhu "ama-noodle"Ungenza amanye ama-noodle e-zucchini futhi uwangeze ekugcineni, abilayo isikhathi eside ngokwanele ukuba enze ngokuthanda kwakho.

Uyalidinga isobho lakho ukuze lingafaki ubisi? Mane usose ngamafutha angenayo ubisi njengamafutha kakhukhunathi, ukwatapheya, noma amafutha omnqumo esikhundleni sebhotela. Le recipe ayinayo i-gluten.

Uzojabula ukwazi ukuthi lesi sidlo se-keto esilula sikulungele ukwenziwa ngokusala kokunye ukudla. Vele ubeke inani elilinganayo lesifuba senkukhu esingenamathambo noma inkukhu e-rotisserie esikhundleni samathanga enkukhu asohlwini lweresiphi. Ungasebenzisa noma yimuphi umhluzi wenkukhu osele noma umhluzi wenkukhu esikhundleni somhluzi wethambo.

Ukuhambisana okuhle kungaba amakhukhi e-keto ahlanzekile. Ungasebenzisa ushizi we-cheddar esikhundleni se-mozzarella ukuze banambithe njengalawo makhekhe amnandi e-cheddar cheese.

Uma uphupha isobho lenkukhu elinokhilimu, ungazama lokhu Easy Keto Cream Chicken Soup Recipe.

Izinguquko zokupheka

Kunezinketho eziningi zokupheka kulezi zinsuku, ngakho-ke kuhle uma izindlela zokupheka zinikeza ukuhlukahluka kwemishini yasekhishini onayo ekhishini lakho. Qiniseka ukuthi le Sobho Senkukhu ye-Keto iguquguquka kakhulu.

Ekhishini evamile

Nakuba le recipe yenziwa Ebhodweni Elisheshayo, ungakwazi ukuyipheka kalula ekhishini ngokulungisa okumbalwa nje:

1. Kuhhavini waseDutch noma epanini elikhulu,ncibilikisa ibhotela phezu komlilo ophakathi. Faka kancane amathanga enkukhu egayiwe ngosawoti kanye nopelepele, bese uwafaka ebhodweni. Pheka kuze kube nsundu yegolide cishe imizuzu engu-3-5.
2. Engeza izithako ezisele, ngaphandle kwe-kale, ebhodweni futhi ulethe ngamathumba. Mboza ngesivalo. Nciphisa ukushisa bese ubilisa imizuzu engama-20 ukuya kwengama-30 noma ize imifino isithambile.
3. Uma imifino isiphelile, hlikihla inkukhu bese ufaka i-kale esobhoni. Uma uthanda i-kale yakho ethambile, ungabuyisela isivalo bese ubilisa eminye imizuzu embalwa kuze kube yilapho i-kale isiphekwe ngendlela othanda ngayo.

Ku-slow cooker

I-cooker ehamba kancane iyindlela elula futhi:

1. Hlanganisa zonke izithako ngaphandle kwe-kale ku-cooker kancane bese ubamba amahora angu-4 noma ekushiseni okuphezulu amahora angu-2.
2. Uma imifino isiphekwe ngendlela othanda ngayo, hlinza inkukhu, ufake i-kale, bese isilungele ukudliwa. Uma ukhetha i-kale ithambile kancane, ungabuyisela isivalo bese upheka phezu kokushisa okuphezulu eminye imizuzu engu-20-25 uze wenze ngendlela othanda ngayo.

I-Instant Pot Relaxing Keto Chicken Soup

Hlala nesitsha sale sobho senkukhu ye-keto noma ibuphi ubusuku beviki futhi wondle umzimba wakho, ngaphakathi nangaphandle. Lokhu kudla okududuzayo kuhle kunoma ubani odla ukudla okune-ketogenic futhi kungenziwa kalula kusenesikhathi ukuze kuhambisane nezinhlelo zakho zokudla.

• Isikhathi esiphelele: Amaminithi we-30.
• Rendimiento: 4 - 5 izinkomishi.

Izithako

• 1 ½ amakhilogremu amathanga enkukhu, agayiwe.
• 3/4 wezipuni zikasawoti.
• 1/2 ithisipuni pepper.
• 1 isipuni ibhotela.
• 6 u-garlic oqoshiwe.
• 4 izinkomishi inkukhu ithambo umhluzi.
• 1 inkomishi yezaqathi zezingane.
• 2 izinkomishi radishes (sika phakathi).
• 2 izinkomishi upelepele
• 1 iqabunga le-bay.
• 1 u-anyanisi ophakathi (osikiwe kancane).

Imiyalo

1. Vula i-Instant Pot bese usetha umsebenzi we-SAUTE +10 imizuzu bese uncibilikisa ibhotela. Faka kancane amathanga enkukhu egayiwe nge-1/4 ithisipuni kasawoti kanye ne-pinch of pepper. Engeza inkukhu ebhodweni elisheshayo futhi ube nsundu imizuzu engu-3-5.
2. Engeza zonke izithako ezisele, ngaphandle kwe-kale, ebhodweni. Vala Imbiza Esheshayo. Ivule futhi bese usetha umsebenzi we-STEW +25 imizuzu. Vala isivalo bese uvala i-valve.
3. Uma isibali sikhathi sikhala, khulula ukucindezela ngokwakho. Hlukanisa inkukhu, uphonsa i-kale esobhoni, bese ulungisa usawoti kanye nopelepele ukunambitha.

Ukudla okunomsoco

• Usayizi wengxenye: 1 inkomishi.
• Amakhalori: 267.
• Amafutha: I-17 g.
• Ama-carbohydrate: I-12 g.
• Isikhunta: I-3 g.
• Amaprotheni: I-17 g.

I-Palabras clave: Instant Pot Keto Chicken Soup Recipe.