Iresiphi ye-Keto ivuselela ama-noodle weklabishi

Kulula ukungena esimisweni uma udla ukudla okune-ketogenic. Kungazelelwe, awukwazi ukujabulela ukudla okuthandayo. Lokhu kubaluleke kakhulu emazweni lapho izitsha zawo eziyinhloko zizungeze i-pasta nama-noodle. Kodwa ngale recipe ye-keto stir fry, asikho isizathu sokuyeka izitsha zakho eziyizintandokazi zesiShayina.

Uma ubambekile ulungiselela uhlelo lokudla lweviki elizayo futhi uphelelwa yimibono yeresiphi ye-keto, lokhu kuthosa kuzoletha ukunambitheka okusha endleleni yakho yokuphila ye-keto. Ngaleli klabishi elinyakazayo, uzoba nawo wonke ama-flavour esitsha sakho se-noodle osithandayo saseShayina, kodwa ngengxenye nje ye-net carbs.

Lo mcimbi wokungenela olungele i-keto ulungele ubusuku beviki obumatasatasa, ukudla kwasemini kwangempelasonto okuvilapha, noma ukuzikhipha ebusuku nabangani. Kulula ukwenza futhi igcinwa kahle efrijini izinsuku.

Le keto yaseShayina i-stir fry yile:

• Okumnandi.
• Khanyisa.
• I-Salado.
• I-Crunchy.
• Ngaphandle kwe-gluten.
• Imikhiqizo yobisi mahhala.
• Kulula ukwenza.

Izithako eziyinhloko kule keto stir fry zifaka:

• I-Pollo noma inyama yenkomo egaywe ngotshani.
• Iklabishi.
• Ajo.
• Ama-amino kakhukhunathi esikhundleni sesoso yesoya noma i-tamari.
• Ijinja entsha.

Izinzuzo zezempilo zale keto yaseShayina ixuba gazinga

Ngaphezu kokuba mnandi, izithako kule recipe ye-keto stir fry zilayishwa izinzuzo zezempilo ezizokwenza uzizwe ulungile.

# 1. Ingasiza ekuvikeleni umdlavuza

Ukudla kwe-ketogenic kucebile ngemifino ene-carbohydrate ephansi, ehumusha inani elikhulu lama-antioxidants, amavithamini, namaminerali.

Isisekelo salolu hlobo lokudla inyama yenkomo egaywe ngotshani, equkethe inani elimangalisayo lama-antioxidants. Naphezu kokuba namademoni emithonjeni yezindaba, inyama yenkomo efunzwe utshani, engaphakeli okusanhlamvu iphezulu ngama-antioxidants, ama-omega-3 fatty acids, kanye ne-CLA (conjugated linoleic acids) ( ¹ ) ( ² ).

Zonke lezi zinhlanganisela zisiza ukulwa nama-radicals mahhala ayingozi, okusho ukulimala okuncane kwe-oxidative, futhi kuholela engozini ephansi yokuthuthukisa izifo ( ³ ).

Ucwaningo lubonisa ukuthi i-CLA ingasiza ekunciphiseni ubungozi bokuthola izifo eziningi, umdlavuza ungesinye sezibaluleke kakhulu. Esinye isizathu sokuthi kubaluleke kakhulu ukukhetha inyama yenkomo edla utshani ngaphandle kokukhuliswa ngendlela evamile ( ⁴ ) ( ⁵ ) ( ⁶ ).

Iklabishi, inkanyezi yangempela kule recipe ephansi ye-carb stir fry, nayo iphezulu kuma-antioxidants. Ama-Antioxidants afana ne-vitamin C angavikela emonakalweni we-DNA, enciphisa amathuba okuba nomdlavuza ( ⁷ ) ( ⁸ ) ( ⁹ ).

I-garlic, eyaziwa ngezakhiwo zayo zokulwa ne-antibacterial kanye ne-bioactive sulphur compounds, ingase futhi ivikele ekubunjweni komdlavuza ( ¹⁰ ) ( ¹¹ ).

U-anyanisi kutholakale ukuthi ungenye yezindlela zokudla ezinamandla zokulwa nomdlavuza ongazidla. Zicebile ngama-antioxidant kanye nezakhi zesulfure ezivikelayo, zonke ezingakhuthaza ukuzivikela komzimba kumdlavuza. Ucwaningo oluningi luhlobanise u-anyanisi ekulweni nomdlavuza, okuhlanganisa ibele, ikholoni, i-prostate, nezinye izimo ezivamile ( ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ) ( ¹⁸ ).

# 2. Ingathuthukisa impilo yenhliziyo

Inyama yenkomo efunzwe utshani ikhonjiswe ukuthi inezinto eziningi ezithinta inhliziyo. Iwumthombo omuhle wama-omega-3 fatty acids, anganciphisa amazinga e-cholesterol kanye nezimpawu zokuvuvukala ( ¹⁹ ) ( ²⁰ ) ( ²¹ ).

Iklabishi nayo inothile ngama-anthocyanins. Ngaphezu kokunikeza iklabishi umbala walo oyingqayizivele, lezi zinhlanganisela zinganciphisa kakhulu izingozi zokuhlaselwa yinhliziyo kanye nesifo senhliziyo ( ²² ) ( ²³ ).

I-garlic ingasiza futhi ukuqinisa impilo yenhliziyo yakho. Ucwaningo oluningi luye lwabonisa ukuthi u-garlic ungasiza ekwehliseni ukwakheka kwama-plaque emithanjeni, ukuthuthukisa impilo yenhliziyo yakho, ukwehlisa umfutho wegazi, nokwandisa ukujikeleza kwegazi ( ²⁴ ) ( ²⁵ ).

U-anyanisi uqukethe inani elikhulu lama-antioxidants namaminerali afana ne-quercetin ne-potassium, angasiza ukwehlisa umfutho wegazi futhi enze ngcono impilo yenhliziyo yonke ( ²⁶ ) ( ²⁷ ) ( ²⁸ ) ( ²⁹ ) ( ³⁰ ).

# 3. Ingathuthukisa ushukela wegazi kanye namazinga e-cholesterol

Inyama yenkomo efunzwe utshani, enamazinga ayo ahlaba umxhwele e-CLA, kukhonjisiwe ukuthi ibhalansisa amazinga kashukela egazini ( ³¹ ).

Iklabishi liwumthombo omuhle kakhulu we-fiber encibilikayo nama-phytosterol, angasiza ukwehlisa i-cholesterol ye-LDL ( ³² ) ( ³³ ).

Ucwaningo oluningi luhlobanise ugalikhi nokwehla kwamazinga e-LDL, ukwanda kokujikeleza kwegazi, kanye noshukela wegazi ongcono kanye nokusabela kwe-insulin ezigulini ezinesifo sikashukela. ³⁴ ) ( ³⁵ ) ( ³⁶ ) ( ³⁷ ).

U-anyanisi ungasiza futhi ukulawula amazinga e-LDL futhi muhle empilweni yonke yokujikeleza kwegazi ( ³⁸ ).

Ucwaningo luye lwabonisa nokuthi i-ginger ingaba nempahla yokuvikela kubantu abanesifo sikashukela, esiza ekudambiseni izinkinga ezithile ezivame ukuhlotshaniswa nalesi simo ( ³⁹ ).

Ukwehluka kweresiphi yale keto gqugquzela ukuthosa

Okwenza le recipe ephansi ye-carb iphelele kakhulu ukuguquguquka kwayo. Ama-flavour ase-Asia akudala ayenza ilungele ukungeza imifino ye-carb ephansi noma ukuzama izinhlobo ezihlukene zamaprotheni, njenge-steak noma izimfanzi.

Ungazama ngisho ukukwenza imifino ehlotshiswe ngohlangothi olunempilo lwe-broccoli, i-cauliflower florets, noma imifino yase-Asia njenge-bok choy noma imifino yesinaphi. Bheka lezi zindlela zokupheka ze-keto-friendly zemifino:

• Easy Low Carb Keto Egg Salad Recipe.
• I-Low Carb Cauliflower Hummus.

Uma iklabishi ingeyona imifino oyikhonzile, thatha i-spiralizer kanye ne-zucchini embalwa noma ithanga makhulu futhi wenze ama-zoodle athile. Alula ngendlela emangalisayo futhi ayashesha ukuwenza, futhi athatha indawo enkulu ye-low-carb, i-pasta engenayo i-gluten. Zihlanganise nalokhu i-sauce ye-avocado enokhilimu ene-pesto eluhlaza ukuze uthole ukudla okumnandi nokunomsoco.

Izidlo ezinjengalezi zilungele imigomo yakho yokulahlekelwa isisindo ngoba zinikeza amaprotheni okugcwalisa, imifino eminingi emisha, kanye nomthamo onempilo wamafutha anempilo. Uma ufuna ukwandisa okuqukethwe kwamafutha kule recipe, gcoba ngamafutha omnqumo noma amafutha kakotapheya uma isidlo sesilungele ukuphakwa.

Isitsha esinempilo esine-carb ephansi yokudla kwakho kwe-ketogenic

Ama-stir-fries angenye yezindlela ezilula zokudla imifino yakho eyintandokazi ene-carb ephansi kuyilapho ikugcina ku-ketosis futhi ikunikeza umthamo onempilo wamavithamini namaminerali.

Izindlela zokupheka ezilula nezilula ezifana nalezi zingenye yezizathu eziyinhloko ezenza noma yiluphi uhlobo lokudla luqhubeke, ikakhulukazi uma kuqedwa wonke amaqembu okudla.

Ukusetshenziswa kwezithako ezifinyeleleka kalula kuhlanganiswe nendlela yokupheka elula kwenza i-stir-fries ibe inketho yokudla ethandwayo hhayi phakathi kwabalandeli be-keto kuphela, kodwa futhi nabanye abafuna ukuhola impilo enempilo.

Uma ufuna eminye imibono ye-ketogenic okulula ukuyenza, hlola lezi zokupheka:

• Izinyathelo ezimbili ze-Garlic Parmesan Zucchini Pasta.
• Super Simple Chicken Cauliflower Ilayisi Ethosiwe.
• Inkukhu ye-Indian Buttered.

I-Keto Chinese inyakaza gazinga ngama-noodle eklabishi

Le keto stir fry iyisengezo esihle eqoqweni lakho lamaresiphi esidlo sakusihlwa kanye nokudla kwakho kwe-carb ephansi. Kulula, kuyashesha, futhi kushwabene, kunokunambitheka okuhle nezinzuzo eziningi zezempilo.

• Isikhathi Sokulungiselela: Amaminithi we-5.
• Isikhathi sokupheka: Amaminithi we-10.
• Isikhathi esiphelele: Amaminithi we-15.

Izithako

• 500g/1lb yenkomo egaywe ngotshani noma isifuba senkukhu.
• 1 inhloko yeklabishi eluhlaza.
• 1 i-clove yegalikhi, eqoshiwe
• ½ u-anyanisi omhlophe, oqoshiwe.
• 2 wezipuni zamafutha omnqumo engeziwe noma amafutha kakhukhunathi.
• Izithako ozikhethela: ama-chives aluhlaza aqoshiwe kanye nembewu yesesame noma uwoyela wesesame ufafazwe phezulu.

Imiyalo

1. Shisisa isipuni samafutha omnqumo epanini elikhulu noma u-wok phezu kokushisa okuphakathi nendawo.
2. Engeza i-garlic egayiwe bese upheka imizuzwana engu-30 kuya kumzuzu.
3. Engeza u-anyanisi oqoshiwe. Pheka imizuzu engu-5-7 noma kuze kube sobala.
4. Faka amafutha omnqumo asele kanye nenyama egayiwe noma isifuba senkukhu.
5. Gcoba imizuzu engu-3-5, kuze kube yilapho inkukhu insundu ngokusagolide noma inyama yenkomo ingasekho pink. Ungayipheki kakhulu inkukhu, yiyeke yenziwe phakathi kuka-80% no-90%.
6. Ngesikhathi upheka, sika ikhanda leklabishi libe yimichilo emide njengama-noodle.
7. Engeza ama-amino acid eklabishi, pepper kanye nokhukhunathi. Isizini nge-ginger egayiwe entsha, usawoti wasolwandle, nopelepele omnyama.
8. Gcoba imizuzu engu-3-5 kuze kube yilapho iklabishi ithenda kodwa lisebushelelezi.
9. Phezulu ngesoso yakho oyithandayo engenashukela (uyazikhethela) nesinongo.
10. Khonza wedwa noma phezu kwelayisi likakholifulawa.

Ukudla okunomsoco

• Usayizi wengxenye: 4.
• Amakhalori: 251.
• Amafutha: I-14,8 g.
• Ama-carbohydrate: I-4.8 g.

I-Palabras clave: keto ugovuze gazinga nge iklabishi noodle.