Iresiphi ye-Keto avocado amaqanda afakwe ngaphakathi

Yini onayo amaqanda ukugcwaliswa okubenza babe mnandi kakhulu?

Le recipe yeqanda eligxishiwe iya kwelinye izinga ngokungeza enye yezinto ezibalulekile ze-keto: ukwatapheya. Uma ubucabanga ukuthi imayonnaise yenza amaqanda akho abe ukhilimu, ngeke ukholwe ukuthi lawa maqanda anesathane azozwakala anothe kangakanani emlonyeni wakho ngemva kokwengeza ukwatapheya.

Ngesikhathi sokulungiselela semizuzu eyi-10 nje, lezi appetizers ezine-carb ephansi, ezingenagluteni ziyizinto ezinhle kakhulu ezingeziwe uma ufuna ukuhlaba umxhwele kodwa ungafuni ukushisa ihhavini. Ubani onesikhathi salokho?

Izithako eziyinhloko kulawa maqanda ane-Ketogenic Stuffed yilezi:

• Amaqanda.
• I-Avocado.
• I-anyanisi.

Izithako ezengeziwe ozikhethela zona:

• Chili powder.
• Upelepele we-cayenne.
• Isoso eshisayo.

Izinzuzo ezi-3 zezempilo zamaqanda afakwe ukwatapheya

# 1: thuthukisa impilo yenhliziyo

I-oxidation ye-LDL cholesterol ingesinye sezinyathelo eziyinhloko ekuqhubekeleni phambili kwesifo senhliziyo. Ukugcina ukuvuvukala kuphansi kanye nengcindezi ye-oxidative izingcezu ezimbili ezibalulekile zephazili yezempilo yenhliziyo.

Amaqanda aqukethe i-lutein ne-zeaxanthin, ama-phytonutrients amabili alungele impilo yenhliziyo nokuvimbela isifo senhliziyo. I-Lutein, i-antioxidant compound, isiza ngokukhethekile ukulawula i-HDL (high-density lipoproteins) kanye ne-LDL (low-density lipoproteins) futhi ingasiza ukuvikela inhliziyo yakho ngokuvikela i-LDL ku-oxidation ( ¹ ).

Ama-phospholipids emaqanda nawo angaba nemiphumela yokuvikela enhliziyweni. Ukuhlolwa kwangaphambili kubonise ukuthi ama-phospholipids amaqanda angasiza ukudambisa ukuvuvukala futhi alawule i-cholesterol, engase ikuvikele ezifweni zenhliziyo. ² ).

# 2: thuthukisa impilo yamathumbu

Esinye isakhamzimba esihlaba umxhwele amaqanda aqukethe ngobuningi i-glycine. I-Glycine i-amino acid, ngokusho kocwaningo, ihlobene ngokuqondile nokunciphisa ukuvuvukala kwamathumbu kanye nengozi yezifo ezifana ne-colitis ( ³ ).

Ezifundweni zezilwane, i-glycine supplementation yehlisa amakhemikhali avuthayo futhi yanciphisa isifo sohudo, izilonda, nezinguquko ezivuthayo emathunjini. Le miphumela iholela abacwaningi ekuphetheni ngokuthi i-glycine ingaba isakhi esizuzisayo kulabo abane-IBD (isifo samathumbu esicasulayo) ( ⁴ ).

# 3: ukwesekwa kwesisindo

Amaqanda agcwele amaprotheni; empeleni, kukhona cishe 6 amagremu amaprotheni eqandeni ngalinye. Lokhu kugcwala kwamaprotheni kusiza ukwanelisa isifiso somzimba wakho ngendlela okunye ukudla okungenakukwazi ngayo. Ucwaningo lubonisa ukuthi ukudla okunamaprotheni amaningi kungasiza ekunciphiseni isisindo futhi kulwe nokukhuluphala ngokusebenza ngamahomoni e-satiety futhi kukusize ukhulise izindleko zakho zamandla ( ⁵ ).

Ukwengeza, i-lutein etholakala emaqandeni iye yaxhunyaniswa nomsebenzi womzimba othuthukisiwe, ingxenye eyinhloko ekulahlekelweni kwesisindo ( ⁶ ).

Ijusi ye Lima kungase futhi kube nomthelela emigomeni yakho yokulahlekelwa isisindo. Ngokunambitheka kwayo okusawolintshi, ingaba esikhundleni esihle kakhulu sokufaka ekudleni kwakho esikhundleni salokho ushukela okuholela ekuzuzeni isisindo. Ukwengeza, ucwaningo luye lwembula ukuthi ama-lime angase abe nekhono lemvelo lokukhuthaza ukulahlekelwa isisindo ( ⁷ ).

Amaqanda Agcwele Ukwatapheya

Hlanganisa zonke izithako zakho, lungisa amaqanda futhi ulungiselele ukwenza isemishi elimnandi neligcwalisayo.

Uma usuvumele amaqanda akho abiliswe kanzima ukuthi aphole, bamba indishi ephakathi, ibhodi lokusika, nommese. Sebenzisa ummese ukusika amaqanda abe uhhafu ngobude. Susa izikhupha eqandeni bese uzigcina endishini.

Faka ukwatapheya, u-anyanisi obomvu, ijusi ye-lime, i-coriander, usawoti, nopelepele omnyama endishini enezikhupha zamaqanda. Thatha imfoloko uhlanganise konke kuze kuhlanganiswe kahle.

Manje, thatha okumhlophe kweqanda lakho elisikiwe, ukubeke endishini bese ugcwalisa iqanda ngalinye elimhlophe ngengxube yeqanda nesikhuphasha sikakwatapheya, uqedele ngakunye nge-pinch encane ye-paprika kanye ne-coriander entsha eyengeziwe.

Amaqanda Agcwele Ukwatapheya

Lawa Maqanda Akhohliwe Kakotapheya ayashesha ukwenza futhi anezinzuzo eziningi zezempilo ebeka i-twist entsha esitsheni saseMelika sakudala esizothokozelwa wumndeni wonke.

• Isikhathi esiphelele: Amaminithi we-10.
• Rendimiento: Izingcezu ezi-12.

Izithako

• 6 amaqanda amakhulu, abiliswe kanzima.
• 1 ukwatapheya omkhulu ovuthiwe.
• 1 isipuni se-lime juice noma ijusi lemon.
• 1 isipuni sika-anyanisi obomvu oqoshiwe.
• 2 wezipuni coriander oqoshiwe.
• 1/4 isipuni sikasawoti olwandle noma usawoti wase-kosher.
• 1/4 ithisipuni ye-pepper emnyama.
• 1/4 ithisipuni ebhema i-paprika noma i-paprika evamile.

Imiyalo

1. Sika amaqanda ngobude, susa izikhupha bese ugcine amaqanda.
2. Faka izikhupha zamaqanda, ukwatapheya, u-anyanisi obomvu, ijusi kalamula, i-cilantro, usawoti kanye nopelepele endishini encane. Hlanganisa futhi uhlanganise kahle.
3. Faka ama-halves amhlophe eqanda endishini enkulu. Gcwalisa ama-halves amaqanda ngengxube ye-avocado ne-egg yolk. Uma unesikhwama sepayipi, lokhu kungenza inqubo ibe bushelelezi. Gcoba nge-pinch ye-paprika ne-coriander eyengeziwe uma uthanda.

Ukudla okunomsoco

• Usayizi wengxenye: 1 piece (½ iqanda).
• Amakhalori: 56.
• Amafutha: I-4 g.
• Ama-carbohydrate: I-1 g.
• Isikhunta: I-1 g.
• Amaprotheni: I-3 g.

I-Palabras clave: amaqanda ukwatapheya agxishwe.