Lesi sidlo se-ceviche semfanzi esikhanyayo nesibabayo sinobungani be-keto futhi sigcwele ukunambitheka. Ifakwe emanzini kalamula, i-coriander, ikhukhamba, u-anyanisi obomvu, notamatisi, lezi zicucu zama-shrimp zigcwele amaprotheni nezinye izakhi ukusekela impilo yakho ye-keto enempilo.
Khonza le iresiphi ye-shrimp ceviche elula njenge-appetizer noma njengendlela elula (kodwa enenhliziyo) yokudla kwasemini. Kuyisidlo esiphelele uma ukuthola kunzima ukufaka ukudla kwasolwandle okusha okwengeziwe ekudleni kwakho, okugcwele ama-omega-3 fatty acids nezinye imisoco ebalulekile.
Lungela iresiphi ye-shrimp ceviche ehamba phambili owake waba nayo, isilungile emizuzwini embalwa nje.
Le shrimp ebabayo i-ceviche yile:
- I-Citric.
- I-Crunchy.
- Okumnandi.
- Ngokukhazimulayo.
- Fast and kulula ukwenza.
- I-Gluten ayinayo i-keto.
Izithako eziyinhloko kule shrimp ceviche zihlanganisa:.
- Ama-shrimp (ama-prawn).
- I-Avocado.
- I-Cilantro.
- Ikhukhamba.
- Ijusi likalamula.
- U-anyanisi obomvu.
- utamatisi.
Izithako Ongazikhethela:
- Ijusi likalamula.
- upelepele we-jalapeno noma i-chile serrano.
- Uwoyela we-MCT noma uwoyela we-olive wokuvuza.
3 Izinzuzo Zezempilo ze-Keto Shrimp Ceviche
I-Ceviche iyisidlo esisekelwe ekudleni kwasolwandle esine-marineed ne-Mexican, Caribbean, ne-South America. Idume ngama-marinade ayo amnandi nama-pop ombala kanye ne-flavour, izindlela zokupheka ze-ceviche zisukela ekusebenziseni izingcezu zezinhlanzi ezimhlophe ezingaphekiwe kuya kwezimfanzi eziphekiwe nengwane.
Kunamakhulu ezindlela zokupheka ze-ceviche, kodwa izingxenye eziyinhloko zihlala zifana. Isidlo ngasinye sisha, sithathiwe, futhi kwenza ukudla kwasolwandle kube inkanyezi yesitsha.
Uma ungeyena umlandeli wezimfanzi, ungasebenzisa inhlanzi emhlophe eluhlaza noma ingwane ephekiwe entsha ku-marinade efanayo ye-citrus. Vele uqiniseke ukuthi noma yimaphi amaprotheni owasebenzisayo masha. Manje, ake sibheke ezinye zezinzuzo eziphezulu zezempilo zale shrimp ceviche entsha.
# 1. Isekela amasosha omzimba
Ukwatapheya, ulamula, kanye nama-lime anovithamini C omningi, i-antioxidant enamandla engasiza ukugcina amasosha omzimba eqinile futhi avimbele izifo ( 1 ).
Ukhukhamba, nakuba akhiwe ngamanzi acishe abe ngu-90%, aqukethe nemisoco evuselela amasosha omzimba, njengovithamini A, uvithamini C, ifolic acid kanye nesilica ( 2 ).
U-anyanisi uwukudla okuqinisa amasosha omzimba okuhlanganisa i-selenium, i-zinc, novithamini C. U-anyanisi futhi ungumthombo omuhle kakhulu we-quercetin, i-antioxidant enamandla kanye ne-antiviral compound ( 3 ).
# 2. Isiza ukulwa nama-radicals mahhala futhi inciphise ukuvuvukala
Le recipe igcwele izithako ezicebile nge-antioxidant, kusukela kukwatapheya kuya kutamatisi kuya ku-anyanisi.
Uma udla ama-antioxidants amaningi, uzobe ulwa kakhulu ne-free radical oxidation, inqubo yemvelo engalimaza amaseli, i-DNA, nama-molecule wamaprotheni emzimbeni wakho.
Futhi uma unciphisa ukulimala kwama-radicals mahhala, unciphisa ngokwemvelo ukuvuvukala, okubangela cishe zonke izifo ezingapheli ( 4 ).
Ukwatapheya unothe ngama-carotenoids, ama-antioxidants aziwa kakhulu ngokusekela impilo yamehlo ( 5 ). Akukhona lokho kuphela, amafutha akukotapheya empeleni asiza umzimba wakho ukumunca imisoco encibilikayo emafutheni njengamavithamini A, D, E, K, nama-antioxidants afana ne-carotenoid ekudleni kwakho.
I-Quercetin, etholakala ku-anyanisi kanye ne-coriander, ingavimbela ukulimala kwama-radical mahhala futhi inciphise ukuvuvukala ( 6 ).
# 3. Khulisa isimo
Kunezindlela eziningana ukuthi ukudla okunomsoco kungasiza ukugcina impilo yobuchopho futhi kuthuthukise isimo sakho sengqondo.
Kodwa ukuxhumana okukhulu phakathi kokudla kanye nemizwelo kuwukuzivikela komzimba kanye nokuvuvukala. Ukuvuvukala kanye namasosha omzimba asengozini kungaxhunyaniswa nezinhlobo ezithile zokucindezeleka ( 7 ).
Ngakho kunengqondo ukuthi ngokugcina amasosha akho omzimba eqinile futhi ukuvuvukala kuphansi, isimo sakho sengqondo singazuza.
I-Avocados acebile ku-monounsaturated fatty acids (MUFA), amafutha amahle okuhlotshaniswa namazinga aphansi okuvuvukala, ukucindezeleka, nesifo senhliziyo ( 8 ).
Ukotapheya nawo uphezulu ku-fibre yokudla. Kolunye ucwaningo, i-fiber yokudla yatholakala ihlobene ngokuphambene nezimpawu zokucindezeleka ( 9 ).
I-ceviche yendabuko ngezinye izikhathi iqukethe ijusi yewolintshi enoshukela futhi iza nama-chips ommbila noma ama-banana chips. Ungagcina le-keto-friendly shrimp ceviche ngokufaka ijusi yewolintshi esikhundleni sesisekelo samawolintshi sikalamula noma i-lime futhi usebenzise ulethisi ophuphumayo, ukhukhamba, noma izaqathi esikhundleni samachips e-tortilla.
Enye inketho, yiqiniso, ukudla nje i-shrimp ceviche yakho nge-spoon. Kuyoba kuhle kanjalo.
Futhi, isikhathi esiphelele sokulungiselela nesikhathi sokupheka sincane, ngakho-ke ungakwazi ngisho nokupheka lesi sidlo esiqabulayo uma unesikhathi esincane.
Kungakhathaliseki ukuthi wenza le shrimp elula i-ceviche yokudla kwasemini, i-brunch, noma njengesithako sephathi kanye nokunye. low carb zesty chicken tacos noma a i-avocado sauce eshisayo, ngokuqinisekile kuzoba iresiphi eyisisekelo ekhaya lakho.
I-keto shrimp ceviche elula
Le shrimp ceviche elula kakhulu, ene-keto-friendly igcwele ukunambitheka kwe-shrimp fresh kanye ne-marinade ye-citrus ene-lime, utamatisi, ikhukhamba kanye ne-avocado enokhilimu. Engeza upelepele ukuze uthole isinongo esincane bese uthela uwoyela we-MCT noma amafutha omnqumo ukuze uthole ngisho namafutha anempilo ukuze usekele ukudla kwakho kwe-keto.
- Rendimiento: 4 izigqoko.
Izithako
- I-500 g / 1 ikhilogremu ye-shrimp eluhlaza, ephekwe, ehlutshiwe, ekhishwe futhi egayiwe.
- 1 ukwatapheya omkhulu, oqotshiwe.
- 1/4 indebe entsha ye-cilantro eqoshiwe.
- 1 inkomishi ikhukhamba oqoshiwe.
- I-1/3 indebe entsha yejusi ye-citrus evela ku-lime noma ingxube ye-lemon-lime.
- 1/2 inkomishi u-anyanisi obomvu osikiwe.
- 1/2 indebe eqoshiwe utamatisi.
- 1/2 isipuni sikasawoti
- 1/4 ithisipuni pepper.
- Uwoyela we-MCT noma uwoyela we-olive wokuvuza (uyazikhethela).
Imiyalo
- Lungiselela zonke izithako ngasikhathi sinye, wenze isiqiniseko sokuthi uyawahlanza, uyawahlanza, futhi usika izimfanzi zibe izingcezu eziyi-1,25 kuya ku-2,50 cm / ½ kuya ku-intshi engu-1.
- Engeza zonke izithako endishini enkulu futhi ugovuze kahle ukuhlanganisa.
- Ungavumela isidlo sihlale esiqandisini ukuze sihambe amahora angu-1-4 ngaphambi kokuphakela noma ukukhonza ngokushesha.
Amanothi
Njalo qiniseka ukuthi uthenga izimfanzi zasendle ezikhuliswe ngokuqhubekayo.
Ukudla okunomsoco
- Usayizi wengxenye: 1 ukukhonza
- Amakhalori: 143 kcal.
- Amafutha: I-5 g.
- Ama-carbohydrate: I-7 g.
- Isikhunta: I-3 g.
- Amaprotheni: I-29 g.
I-Palabras clave: Iresiphi ye-keto shrimp ceviche.