Iresiphi emnandi ye-carb ephansi ye-keto meatloaf

Ingabe ufuna indlela yokunonga isilungiselelo sokudla saleli sonto?

Zama lesi sidlo se-keto meatloaf esihlwabusayo ukuze ungeze okuhlukile kumenyu yakho yamasonto onke. Ngamagremu angu-2 kuphela wama-carbs anetha ukusikwa ngakunye, le recipe ye-meatloaf iqinisekile ukuthi izokusiza ukuthi uqhubeke. ku-ketosis, kuzokugcina usuthe futhi kukunikeze ukuminyana kwezakhi. Ngaphezu kwalokho, lesi sidlo esine-carb ephansi silungele ukondla umndeni wonke noma ukukunikeza ukudla okwanele isonto lonke.

Indlela Yokwenza I-Low Carb Meatloaf

Izindlela zokupheka zendabuko zenyama yenyama zisebenzisa imvuthuluka yesinkwa ukuvimbela inyama egayiwe (imvamisa inyama yenkomo egayiwe, ingulube noma i-ground turkey) iyahlukana. Izinguqulo ezingenayo i-Gluten esikhundleni se- i-linseed meal, lo ufulawa kakhukhunathi noma i ufulawa wama-alimondi ngesizathu esifanayo.

Iqiniso: I-breadcrumbs noma enye i-gluten-free akudingekile ngokuphelele. Ingabe amaqandaHhayi ufulawa noma imvuthuluka yesinkwa ebamba ingxube ndawonye. Kule recipe elula ye-keto meatloaf, ngeke usebenzise noma yikuphi okungenhla. Esikhundleni salokho, uzovele uhlanganise inyama yenkomo namaqanda akhululekile nemvubelo namakhambi ukuze uthole ukunambitheka.

Uma kufanele ube ne-breadcrumbs ku-meatloaf yakho ukuze uzuze ukuthungwa okuthandayo, zama ukungeza okunye izingulube zengulube ezigayiwe.

Esikhundleni sokuwaphonsa ku-blender, ungase ufune ukuwagoqa phezulu ukuze uthole ukuthungwa kwe-crunchiest. Ibhonasi: ama-rinds engulube awanayo i-gluten.

Kuresiphi ephansi ye-carb dinner engezansi, sebenzisa uwoyela we-avocado, imvubelo enomsoco, amakhambi amasha kanye nopelepele omnyama ukuze uthole ukunambitheka. Izindlela zokupheka eziningi ze-meatloaf zibiza ama-seasonings angalayishwa ushukela noma ezinye izithako ezingafuneki, njengamasoso abomvu anoshukela noma isoso ye-BBQ.

Qaphela ngezindlela zokupheka eziqukethe i-Worcestershire sauce, ngokuvamile equkethe i-gluten. Futhi hlola ukubala kwe-carb kulebula, njengoba ezinye izinhlobo ze-Worcestershire sauce ziqukethe inani elimangalisayo likashukela.

Isoso katamatisi ngomunye umthombo kashukela ofihliwe, hlola nenani lakho le-carb. I-ketchup engenashukela inketho uma ungafuni yenza i-ketchup yakho ye-keto.

Amaresiphi abiza unamathisele utamatisi noma ama-amino acids kakhukhunathi (okuthatha indawo yesoso yesoya) kufanele kube kuhle. Isoso katamatisi nayo ingaba umthombo ocashile woshukela, ngakho-ke ungase ufune ukunamathela ku-tomato unama ngaphandle uma ungathola isoso ngaphandle kukashukela.

Ukukhethwa kwezithako zekhwalithi

Uma ukhetha izithako ze-keto meatloaf yakho, khumbula ukuthi ikhwalithi ibalulekile. Ngaso sonke isikhathi khetha izithako zekhwalithi ephezulu ongakwazi ukuzikhokhela. Lokhu kusho inyama yenkomo edla utshani ephilayo y amaqanda akhuliswe emadlelweni.

Kodwa ingabe inyama yenkomo efunzwe utshani inomsoco ngempela kuneyenkomo efunzwe okusanhlamvu? Impela kunjalo. Inyama yenkomo egaywe ngotshani inamavithamini amaningi, amaminerali, ama-antioxidants, kanye nenani eliphakeme lamafutha anempilo kunenyama yenkomo edla okusanhlamvu ( ¹ ).

Ngezansi ezinye zezinzuzo ezithile zenyama yenkomo edla utshani. Uma kuqhathaniswa nozakwabo okusanhlamvu, inyama yenkomo efunzwe ngotshani yile:

1. Ichichima ku-CLA (i-conjugated linoleic acid).
2. Icebile ku-omega-3 fatty acids.
3. Igcwele amavithamini nama-antioxidants.

Kuchichima e-CLA

Inyama yenkomo efunzwe utshani iqukethe i-CLA, i-conjugated linoleic acid, okunamafutha atholakala enyameni nasemikhiqizo yobisi. Ngokusho kwe-in vitro namanye amamodeli we-vivo, i-CLA ingasiza ukulwa nomdlavuza futhi ivimbele ukukhula kwesimila ( ² ). Ucwaningo luphinde luveze ukuthi lungasiza ukugcina isisindo somzimba sinempilo ( ³ ).

Ukudla okugcwele amafutha anempilo njenge-CLA kungaba nomthelela oqondile emazingeni kashukela egazini lakho. I-Journal of Endocrinology and Metabolism yabheka imiphumela yamafutha anempilo emazingeni e-insulin ezinganeni ezikhuluphele.. Lolu cwaningo luthole ukuthi ama-37% eziguli ezelashwa ngamafutha anempilo, ikakhulukazi i-CLA, akhombise ukuzwela kangcono ku-insulin ( ⁴ ).

Icebile ku-omega-3 fatty acids

Inyama yenkomo edla utshani inothe ngama-omega-3 fatty acids, ikakhulukazi uma iqhathaniswa nenyama yenkomo ephakelwa okusanhlamvu. I-Omega-3 fatty acids inikeza izinzuzo eziningi zenhliziyo yakho. Banganciphisa ukuvuvukala, ithuthukise isimo semizwa, iqinise amasosha omzimba, yehlise umfutho wegazi, ithuthukise impilo yesikhumba, inciphise nesifo senhliziyo.

Ngesinye isikhathi, abantu badle isilinganiso esingu-1: 1 se-omega-3 kuya ku-omega-6 fatty acids. Namuhla, ungadla ama-omega-10 fatty acids aphindwe ka-6 kune-omega-3. Lokhu kubangelwa ikakhulukazi ukusetshenziswa kabanzi kwamafutha embewu - njenge c Unyaka y uwoyela wemifino - ekhishini ( ⁵ ).

Ungathatha ama-omega-3 fatty acids njengesengezo noma udle izinhlanzi ezinamafutha amaningi kanye nenyama yenkomo efunzwe utshani. Kodwa kufanele uwathole emithonjeni engaphandle - umzimba wakho awukwazi ukwenza ama-omega-3 ngokwawo.

Ngokwezifundo eziningi, ukudla ama-omega-3 fatty acids kunciphisa izici eziningi eziyingozi zenhliziyo nemithambo yegazi. Kuboniswe ukuthi kunomthelela onenzuzo kumfutho wegazi, amandla okuzivocavoca, ukushaya kwenhliziyo, nokugeleza kwegazi kwenhliziyo ( ⁶ ) ( ⁷ ). Kukhona nobufakazi obuqinile obusekela indima ye-omega-3 fatty acids ekuvimbeleni ukufa kwenhliziyo ( ⁸ ).

Igcwele amavithamini nama-antioxidants

Inyama yenkomo edla utshani inamavithamini namaminerali amaningi kunenyama yenkomo ephakelwe okusanhlamvu. Ucwaningo oluningana lukhombisa ukuthi inyama yenkomo edla utshani inamavithamini A no-E amaningi. Uvithamini A ubalulekile ukuze ubone kahle kanye nesimiso somzimba sokuzivikela ezifweni esinempilo kanye nokuzala. ⁹ ). I-Vitamin E isebenza njenge-antioxidant emzimbeni wakho, ivimbela ama-radicals mahhala, ivuselela amasosha omzimba, futhi ivimbele amahlule egazi ( ¹⁰ ).

Inyama yenkomo efunzwe utshani futhi iqukethe ama-antioxidants amaningi i-glutathione ne-superoxide dismutase uma kuqhathaniswa nenyama yenkomo ephakelwa okusanhlamvu ( ¹¹ ).

I-Glutathione iyi-antioxidant eyinhloko emzimbeni wakho futhi isiza ekwakheni nasekulungiseni izicubu zemisipha, ikhiqize amaprotheni emzimbeni, futhi isekele amasosha omzimba ( ¹² ). I-Superoxide dismutase iyi-enzyme ephula ama-molecule angaba yingozi kumaseli, ivimbele ukulimala kwezicubu ( ¹³ ).

Engeza le recipe ye-keto meatloaf esilungiselelweni sakho sokudla samasonto onke

Izindlela zokupheka eziphansi ze-carb akudingeki zibe yisicefe. Le keto meatloaf elula ilungele ukudla kwakho kwe-keto futhi isebenzela i-paleo nayo.

Ukuze wenze lokhu, uzodinga i-pan yesinkwa, isitsha esikhulu, neprosesa yokudla. Sika imizuzu eyi-10 yesikhathi sokulungiselela bese ushisisa ihhavini yakho ibe ngu-205º C / 400º F. I-meatloaf ithatha phakathi kwemizuzu engama-50 nengama-60 ukupheka.

Njengamaresiphi amaningi e-keto, le keto meatloaf ikuvumela ukuthi ujabulele ukudla okuthandayo okunethezekile ngezinguquko ezithile zesithako esinempilo. Uma ufuna ukuyengeza ohlelweni lwakho lokudla oluvamile, zama ukuzama imibono ye-keto yokwengeza ukuhlukahluka kokunambitheka.

Gcoba izingcezu ze tocino Phezulu, bhaka ushizi we-cheddar noma we-mozzarella, noma ufafaze iParmesan phezulu.

Khumbula ukuthola izithako zekhwalithi, khetha amafutha anempilo, futhi ugweme ama-carbohydrate angafuneki njengezinongo ezinoshukela nezinkwa zesinkwa.

I-Delicious Low Carb Ketogenic Meatloaf

I-Meatloaf iwukudla okunethezekile kokugcina kanye nokungeniswa okuphelele kobusuku obumatasa. Khonza ngemifino ephansi ye-carb efana ukholifulawa, broccoli o zucchini.

• Isikhathi Sokulungiselela: Amaminithi we-10.
• Isikhathi sokupheka: Amaminithi we-50.
• Isikhathi esiphelele: 1 ihora.
• Rendimiento: 6.
• Isigaba: Intengo.
• Igumbi lasekhishini: IsiTurkey

Izithako

• I-1kg / 2lbs 85% yenkomo encishisiwe edla utshani.
• 1/2 isipuni sikasawoti omuhle we-Himalayan.
• 1 ithisipuni ye-pepper emnyama.
• 1/4 inkomishi imvubelo enomsoco.
• Amaqanda ama-2 amakhulu.
• 2 wezipuni zamafutha we-avocado.
• 1 isipuni se-lemon zest.
• 1/4 indebe ye-parsley eqoshiwe.
• 1/4 indebe ye-oregano entsha, egayiwe.
• Ama-clove ayi-4 kagalikhi

Imiyalo

1. Shisisa ihhavini ukuya ku-205º C / 400º F.
2. Esigodini esikhulu, hlanganisa inyama yenkomo, usawoti, pepper omnyama, nemvubelo.
3. Ku-blender noma iprosesa yokudla, hlanganisa amaqanda, amafutha, amakhambi, negalikhi. Hlanganisa kuze kube yilapho amaqanda ephenduka amagwebu futhi amakhambi, ulamula, nesweli kugaywe futhi kuxutshwe.
4. Faka ingxube yeqanda enyameni bese uhlanganisa ukuhlanganisa.
5. Engeza ingxube yenyama epanini lesinkwa esincane esingu-20x10-intshi. Bushelelezi futhi isicaba.
6. Beka ku-rack ephakathi bese ubhaka imizuzu engu-50-60, kuze kube yilapho phezulu kunsundu kwegolide.
7. Khipha ngokucophelela kuhhavini bese utshekisa ipani lesinkwa phezu kukasinki ukukhipha noma yiluphi uketshezi. Vumela ukupholisa imizuzu engu-5-10 ngaphambi kokusika.
8. Gcoba ngelamula elisha futhi ujabulele.

Ukudla okunomsoco

• Amakhalori: 344.
• Amafutha: I-29 g.
• Ama-carbohydrate: I-4 g.
• Isikhunta: I-2 g.
• Amaprotheni: I-33 g.