Iresiphi ye-Carb Ephansi Ye-Keto Salmon Burgers Recipe

Lena akuyona iresiphi yakho evamile yekhekhe le-salmon. Lawa ma-Keto Salmon Burgers acwebezelayo ngaphandle futhi athambile ngaphakathi, futhi agcwele ukunambitheka okubabayo.

Ukuthi udinga inketho entsha yamaprotheni ukuze uqedele isaladi eqabulayo noma isiphuzo esisheshayo lungisa ukudlaLawa mabhega ama-salmon acwebile awasoze adumaza. Akukhona nje ukuthi kulula ukuzenza, kodwa alayishiwe amafutha enempilo, iphelele kuwe Ukudla kwe-ketogenic.

Izithako Eziyinhloko ze-Low Carb Salmon Burgers

Kunesizathu sokuthi lawa mabhega e-keto salmon angeke akususe ekuxhumekeni. ketosisIpakishwe ngamafutha anempilo, amaprotheni, kanye nenani elifanele lezinongo ukuze uhlale ubuya ukuze uthole okwengeziwe. Izithako eziyinhloko zihlanganisa:

• I-salmon ekheniwe noma i-saumon ephekiwe entsha.
• Chipotle imayonnaise.
• I-Sriracha sauce eshisayo.

Ngokungafani nezindlela zokupheka ze-fish burger zendabuko, lawa ma-salmon patties awadingi imvuthuluka yesinkwa, engafaneleki ekudleni kwe-keto ngoba aqukethe okuningi kakhulu. carbohydrate. Kunalokho, okudingekayo nje ufulawa omncane kakhukhunathi nofulawa we-alimondi ukuze kwakhe la maqebelengwane amnandi.

Ngaphandle kwalokho, uma ufuna ukwenza isinkwa ngaphandle kwalawa ma-keto salmon burgers, ungahlikihla ama-rinds engulube futhi uwasebenzise njenge "breadcrumbs." Uma uthanda le nketho, vele umboze ama-patties aluhlaza ngezingcezu zengulube ngaphambi kokuwabeka ku-skillet.

Ngaphandle kokuthi kulula kakhulu ukuhlanganisa nokugcina ama-macros akho ehlolwa, lawa maqebelengwane e-saumoni a-crispy nawo azokwenza uzizwe ujabule ngokuthola wonke lawo makhekhe. amafutha enempilo kanye namaprotheni i-salmon eyaziwa ngawo.

Izinzuzo ze-salmon yasendle

Kunezinzuzo eziningi ozithola ngokudla i-salmon yasendle. I-salmon yasendle igcwele i-omega-3 fatty acids kanye nezinye izinto ezincane ezinenzuzo kune-saumon efuywayo, evamise ukuphakelwa isoya namapellets ommbila. ¹ ).

I-salmon yasendle nayo iwumthombo omuhle kakhulu wamaprotheni angenalutho. Ngenxa yalezi zizathu, i-salmon ifundwe ngemiphumela yayo engaba khona ekunciphiseni isisindo kanye nempilo yenhliziyo nemithambo yegazi ( ² ) ( ³ ).

Ukulawula isisindo

I-Salmon ibe yisihloko sezifundo ezimbalwa zokuqala zokulahlekelwa kwesisindo nokulawula. Ucwaningo oluncane lwamagundane olwanyatheliswa ngo-2008 lwabonisa ukuthi ukwengeza i-saumoni ekudleni kwamagundane empeleni kuvimbela ukudla okuphelele kwekhalori nakuba amagundane ayengaphenduli kahle ku-leptin ( ⁴ ). I-Leptin isignali ye-hormonal etshela ubuchopho bakho ukuthi bugcwele.

Olunye ucwaningo olujwayelekile lukhombisa ukuthi ukwengeza izinhlanzi ohlelweni lokudla olukhawulelwe ngamakhalori nakho kuthuthukisa imizamo yokwehlisa isisindo ( ⁵ ). Kodwa akuzona zonke izinhlanzi ezinomphumela ofanayo.

Ucwaningo lwaseCanada lwabheka umehluko ekudleni izinhlobo ezahlukene zezinhlanzi futhi lwathola ukuthi i-salmon inomthelela omuhle ekuzweleni kwe-insulin ( ⁶ ). Lokhu kutholwe okubalulekile, uma kucatshangelwa ukuthi uhlobo lwesifo sikashukela sohlobo 2 selufinyelele izinga elicishe libe ubhubhane emazweni anjenge-United States. ⁷ ).

Ama-Micronutrients kanye ne-Omega-3

I-salmon yasendle ingasiza ekunciphiseni ukucindezeleka kwe-oxidative nokuvuvukala kwesistimu. Lokhu kungenxa yokuthi inothile kuma-micronutrients, okuhlanganisa amavithamini, amaminerali, nama-antioxidants. Futhi inothile ngama-omega-3 fatty acids i-DHA ne-EPA.

Amanye amavithamini namaminerali abhekwa njengama-antioxidants, njengawo wonke amavithamini B, uvithamini D, ne-selenium, konke okutholakala ngamanani amakhulu ku-saumon yasendle. Lezi zakhi zomsoco, zihlangene ne-carotenoid ebizwa ngokuthi i-astaxanthin, zinikeza ukuvikelwa okukhulu kwe-antioxidant. I-Astaxanthin yiyona eyenza i-salmon ibe nombala ocebile osawolintshi ( ⁸ ).

Ngokuhlanganiswa ne-omega-3s etholakala ku-saumoni, i-astaxanthin iye yaboniswa ukusiza ukuthuthukisa ibhalansi ye-LDL kuya ku-HDL cholesterol, inikeze ukuvikelwa kwenhliziyo nemithambo yegazi, yehlise ukuvuvukala okulimazayo ebuchosheni, futhi ithuthukise nokunwebeka kwesikhumba. ⁹ ) ( ¹⁰ ) ( ¹¹ ) ( ¹² ).

Ukulwa nezimpendulo zokuvuvukala kuyisihluthulelo sokuvimbela iningi lezifo ezingamahlalakhona abantu ababhekana nazo, njengomdlavuza, ukuphazamiseka kwe-metabolic, nesifo senhliziyo.

Amaprotheni ekhwalithi ephezulu

Njengamafutha anempilo, amaprotheni abalulekile ukuze umzimba wakho usebenze kahle. Amaprotheni asiza umzimba wakho ukuthi ululame ekulimaleni, ugcine futhi wakhe imisipha ethambile, futhi ulawule amahomoni alawula ukudla kwakho ( ¹³ ) ( ¹⁴ ).

Ukudla amaprotheni nakho kuyisiqephu esibalulekile sephazili yokuncipha kwesisindo. Lapho ulahlekelwa isisindo, ukudla amaprotheni anele kubalulekile ukuvimbela ukuncipha kwemisipha, njengoba umzimba wakho ushisa ama-calorie agciniwe ( ¹⁵ ).

Ngokunikeza umzimba wakho iphrotheni oyidingayo, uyawutshela ukuthi awudingi ukuchitha isikhathi ushwabadela izicubu zemisipha yakho. Ukuqinisekisa ukuthi uku-ketosis kuzosiza kule nqubo, ngoba umzimba wakho uzoncika kakhulu ezitolo zakho zamafutha ukuze uthole amandla.

Amaprotheni ayisihluthulelo sokukwenza uzizwe ugcwele futhi usuthi, okusho ukuthi mancane amathuba okudla ngokweqile. Amaprotheni athile asiza ukwandisa ukuzwela kwe-leptin ( ¹⁶ ). Njengoba i-leptin ilawula umuzwa wokugcwala, ukwanda kokuzwela kungabonisa umzimba wakho ukuthi ugcwele ngokushesha.

Uma usekudleni kwe-ketogenic, kuhle ukukhetha ukudla okungagcini nje ngokukugcina ugcwele, kodwa okunothe ngemisoco, ukuze ukwazi ukwandisa konke ukulunywa. Ngokudla i-salmon yasendle okungenani kabili ngeviki, ukhetha umthombo wamaprotheni wekhwalithi ephezulu okungenzeka ukuthi uqukathe ukungcola nezithako zokwenziwa zezinhlanzi ezifuywe epulazini.

Impilo yenhliziyo

I-Salmon inothe ngama-omega-3 fatty acids, okuye kwaboniswa ukusiza ukunciphisa ukuvuvukala okubangela isifo senhliziyo, ukuqinisa imisipha yenhliziyo, ukwehlisa umfutho wegazi, ngisho nokulungisa izicubu ezilimele emithanjeni (arteries). ¹⁷ ) ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ). Ngakho-ke, ukudla i-salmon yasendle njalo kungasiza ekunciphiseni amathuba okuhlupheka ngenxa yalezi zimo.

Impilo yobuchopho nesimiso sezinzwa

Ukuchichima kwamavithamini B kanye ne-omega-3 fatty acids kwenza i-salmon ibe ukudla okunempilo kobuchopho. I-vitamin B complex ihlanganisa:

• I-Vitamin B1 (Thiamine).
• I-Vitamin B2 (i-Riboflavin).
• I-Vitamin B3 (Niacin).
• I-Vitamin B5 (i-Pantothenic Acid).
• Vitamin B6
• I-Vitamin B9 (i-Folic Acid).
• Vitamin B12

Ngalinye lala mavithamini litholakala ku-salmon yasendle, kanti i-niacin ne-B12 inamazinga aphezulu okugxilisa ingqondo. ²¹ ). Amavithamini B awagcini nje ngokusiza ukunciphisa ukuvuvukala emzimbeni, kodwa futhi avikela ulwelwesi lwamaseli, impilo ye-mitochondrial, nokulungisa i-DNA ( ²² ). Badlala indima ebalulekile ekuvikeleni ukusebenza okuvamile kobuchopho nesimiso sezinzwa ( ²³ ).

I-DHA wuhlobo lwe-omega-3 olutholakala ku-salmon. Ikhona ku-salmon yasendle ngoba idla ulwelwe oluyikhiqizayo. I-DHA ihlale ikhonjiswa ezifundweni ukuze inikeze isivikelo ebuchosheni nasohlelweni lwezinzwa. Nakuba kungezona zonke izindlela ezicacile, ososayensi bakholelwa ukuthi lo mphumela ubangelwa ingxenye enkulu yezakhiwo zayo zokulwa nokuvuvukala.

Ucwaningo luye lwahlobanisa ukusetshenziswa kwe-salmon ecebile i-DHA nokuncipha kokukhathazeka kanye nezimpawu zokucindezeleka. Iphinde ivikele ubuchopho ku-fetus njengoba ikhula, ibambezela ukulahlekelwa inkumbulo ehlobene nokuguga, futhi yehlise nengozi yokuwohloka komqondo. ²⁴ ) ( ²⁵ ) ( ²⁶ ) ( ²⁷ ) ( ²⁸ ).

Izinongo ze-Keto Salmon Burgers

Lawa maqebelengwane e-keto salmon noma ama-burgers aqinisekile ukuthi azovela njalo kuwe uhlelo lokudla kwe-ketogenic. Ungasebenzisa izicucu ze-salmon ezisele noma i-saumoni ekheniwe, kodwa qiniseka ukuthi ihlale iganga futhi ayifuywa.Mahle ngoba ungawapha ashiselwe esitokisini esikhulu, noma abandayo aqonde efrijini esaladini eluhlaza noma uhambe futhi dla ngaphandle kwekhaya.

• Isikhathi esiphelele: Amaminithi we-10.
• Rendimiento: 4 ama-salmon burgers.

Izithako

• 1 isipuni se-chipotle mayo.
• 1 - 2 amathisipuni Sriracha sauce.
• 1/2 isipuni sikasawoti
• 1/4 ithisipuni pepper.
• 1 iqanda elikhulu
• 2 wezipuni anyanisi oluhlaza, oqoshiwe.
• 1/2 isipuni sikafulawa kakhukhunathi.
• 2 wezipuni kafulawa we-alimondi.
• I-salmon ekheniwe engu-1 noma i-salmon ephekiwe eyikhilogremu engu-½, okungcono i-sockeye noma i-salmon epinki.
• 1 isipuni samafutha we-avocado noma amafutha omnqumo.
• 1/4 isipuni se-paprika esishisayo.
• 4 wezipuni of chives.
• Ijusi lemon (ngokuzithandela).

Imiyalo

1. Engeza imayonnaise, i-Sriracha, i-paprika ebhemayo, iqanda, ne-chives endishini enkulu yokuxuba. Engeza usawoti kanye pepper ukunambitha.
2. Engeza i-salmon, ufulawa we-alimondi, nofulawa kakhukhunathi kule ngxube. Govuza ngokucophelela ukuhlanganisa zonke izithako.
3. Hlukanisa ingxube ye-salmon ibe yizinqwaba ezine futhi wenze ama-patties.
4. Gcoba i-skillet enkulu noma i-nonstick skillet ngamafutha kakotapheya bese usetha phezu kokushisa okuphezulu. Beka ama-patties emafutheni ashisayo bese upheka imizuzu engu-3-4. Phenya ama-burgers bese upheka phezu kokushisa okuphakathi ngakolunye uhlangothi kuze kube nsundu yegolide.
5. Gcoba ngo-anyanisi oluhlaza uma uthanda futhi uphake nge-chipotle mayo eyengeziwe njengesoso. Ungakwazi futhi ukwengeza udeshi lukalamula ukuze uwunikeze isiphetho esine-acidic.

Ukudla okunomsoco

• Usayizi wengxenye: 2 ama-salmon burgers.
• Amakhalori: 333.
• Amafutha: I-26 g.
• Ama-carbohydrate: 3 g (Amacarbohydrates amaningi: 2 g).
• Isikhunta: I-1 g.
• Amaprotheni: I-17 g.

I-Palabras clave: ama-burgers we-keto salmon.