Ukhathele ukulangazelela ukunambitheka kwe-umami kwe-sushi? Yebo, ungadla i-sashimi, kodwa akufani ne-sushi nelayisi. Kuyalinga ukuphuma uyodla phandle, kodwa ungakwazi ukunamathela futhi wenze le miqulu ye-keto sushi njengochwepheshe emizuzwini nje embalwa.
Kwenziwe ngezithako ezinempilo, uzojabulela ukunambitheka ngaphandle kokwephula i-ketosis. Ngezithako eziyisithupha kuphela futhi kungakapheli imizuzu eyi-10 yokulungisa, uzobuya ukuze ujabulele isidlo sakho sase-Japan esiyintandokazi ngokushesha. Ungabaphatha nge-sashimi kanye nemifino njengesidlo esikhulu noma usebenze njenge-appetizer.
Ngakho yiziphi izithako ezisetshenziswa kule sushi roll ukuze i-keto-friendly? I indawo ephansi yerayisi ye-carb esetshenziswe kule recipe ye-keto ayikho enye ngaphandle kwe irayisi ukholifulawa. Uma ungumthandi we-sushi, uzofuna lesi sidlo esisheshayo nesimnandi endaweni yakho yomlando yamaresiphi e-carb ephansi.
Keto Sushi Roll Izithako
Le recipe ye-keto isebenzisa izithako ezilula kodwa ezinempilo ezizokwenza uzizwe ulungile futhi zenze ukunambitheka kwakho kujabulise. Nakhu okudingeka ukwazi mayelana nokuthi le sushi roll ye-keto enhle ikulethela ini.
Ilayisi likakholifulawa
Inkomishi eyodwa yokuphakelwa kwerayisi yekholifulawa iqukethe cishe ama-calories angu-25, kuhlanganise namagremu angu-2,5 ama-carbohydrate, amagremu angu-2,5 efayibha, amagremu angu-2 wamaprotheni, futhi awekho inani elibalulekile lamafutha ( 1 ). Lawa ma-macronutrients ayindlela ephelele yokugcwalisa ngaphandle kokuxoshwa ku-ketosis .
Ikholifulawa Iyindawo yerayisi enhle kakhulu ye-sushi ngoba isebenza ngama-flavour amaningi. Umehluko phakathi kwelayisi likakholifulawa nelayisi elivamile ubonakala kakhulu lapho irayisi likakholifulawa kufanele libe lodwa. Kodwa akubi kangako uma kuxutshwe nezinye izinambitheka.
Ezinye zokupheka ze-keto zisebenzisa ushizi wekhilimu ukubopha irayisi, kodwa lena isebenzisa imayonesi, njengoba ushizi uyinto yokugcina ofuna ukuyizama ku-sushi yakho.
Izinzuzo zezempilo ze-Nori seaweed
Esinye isithako esisetshenziswe kule recipe (nezinye izitsha ze-sushi zendabuko) i-nori, i-keto snack ethandwayo. I-Nori iwukhula lwasolwandle oludliwayo olusetshenziswa ekuphekeni okuhlukene kwaseJapane okungadliwa kusha noma omisiwe ngendlela yamashidi amancane.
Inama-kilojoule aphansi kanye ne-cholesterol, futhi ingumthombo omuhle kavithamini A, uvithamini E, uvithamini B12, uvithamini C, insimbi, i-calcium, i-zinc, i-folate, namanye ama-micronutrients. 2 ).
Ngale keto sushi roll kusuka tuna okubabayo, asikho isizathu sokuzincisha ukudla kwakho kwase-Japanese okuyintandokazi. Thatha lezi zithako uzixube ngaphansi kwemizuzu eyi-10 ukuze udale i-sushi roll oyikhonzile.
Iyini inhlanzi "ephephile nge-sushi"?
Uma kungokokuqala ngqa ulungiselela i-sushi ekhaya, ungase ungalazi igama elithi “amamaki e-sushi”Futhi kusho ukuthini. Uma inhlanzi imakwe njenge-sushi-friendly, ngokuvamile kusho ukuthi ingeyekhwalithi ephezulu kakhulu kanye nentsha.
Nakuba izitolo zivamise ukusebenzisa lesi sihloko, awekho amazinga asemthethweni okusebenzisa ilebula. Umthethonqubo kuphela ubhekisela ezonweni ezingase zibe nama-parasites, njenge isalimoni. Inhlanzi engase ibe namagciwane kufanele iqandiswe ukuze kubulawe noma yiziphi izimuncagazi ngaphambi kokuyidla iluhlaza.
Kufanele wazi ukuthi cishe noma iyiphi inhlanzi yasendle ingaba nama-parasite. Iqiniso lokuthi zivame kakhulu yingakho kuthathwa izinyathelo zokuqinisekisa ukuthi awekho ama-parasite asindile ekucutshungulweni.
Ukuqhwaza osheshayo, ngqo esikebheni, inketho engcono kakhulu, njengoba ukuqandisa okusheshayo kugcina kokubili ukusha kanye nokuthungwa kwezinhlanzi. Ngenxa yokuthi inhlanzi ayizange ihambe ngaphambi kokuba iqhwa, iyona esanda kutholwa.
Inketho yesibili engcono kakhulu izinhlanzi ezifriziwe ezithengiswayo. Iqhwa elithengiswayo libulala izimuncagazi ngokugcina izinhlanzi ku -40 ° C / -35 ° F noma ngaphansi okungenani amahora ayi-15. Isiqandisi sasekhaya sisukela ku -15º C / 0º F kuya -12º C / 10º F, ngakho eyakho ingase ingabandi ngokwanele ukwenza umsebenzi. Ngisho naku -20º C / -4º F, kungathatha izinsuku ezingafika kweziyisikhombisa ukubulala noma iyiphi i-parasite.
Ngaphandle kwelebula yebanga le-sushi, uzofuna ukubuza isitolo sakho mayelana nezindlela zabo zokuqandisa kanye nezinqubo zabo zokuphatha izinhlanzi. Hlola izinhlanzi ngokucophelela. Izinhlanzi ezintsha zekhwalithi enhle kufanele zihogele ulwandle kuphela. I-pulp akumele ibe luhlaza noma i-mushy, kufanele ibe nokuthungwa okuqinile kanye nombala ogqamile ongazange uphathwe ngemibala yokwenziwa noma izithasiselo.
Kubalulekile futhi ukukhetha isitolo sakho ngokucophelela. Ufuna imakethe yezinhlanzi esezingeni eliphezulu noma igrosa enenzuzo ephezulu kakhulu ebhokisini labo lezinhlanzi. Kungase kuzwakale njengomsindo omkhulu namantongomane ambalwa, kodwa ukuthola ikhwalithi engcono kakhulu kubalulekile uma kuziwa ekudleni inhlanzi eluhlaza.
Khetha izinongo ngokuhlakanipha
Isoso elimnandi njenge wasabi, imayonnaise ebabayo noma I-soy sauce Kungenza umehluko kulwazi lwakho lwe-sushi, kodwa kungakukhipha ku-ketosis uma ungakhethi ngokucophelela. Ohambweni lwakho lwe-carb ephansi ye-ketogenic, uzozithola usuthatha indawo yezinto eziningi, kodwa akumele uyeke ukunambitha.
Uma i-seasoning oyikhethile i-soy sauce, ungasebenzisa ama-amino acids kakhukhunathi esikhundleni salokho. Le sosi inegremu elingu-1 kuphela lama-carbohydrate. Ama-amino acid kakhukhunathi, enziwe ngobisi lwesihlahla sikakhukhunathi, ane-umami yesoso yesoya ngaphandle kwesoso. Uzomangala ukwazi ukuthi ubisi alunambithisisi njengokhukhunathi. Ukunambitheka kufana kakhulu nesoso ye-soy, kodwa kumnandi kancane futhi kunosawoti omncane. Ukwengeza usawoti omncane ngeke kubuhlungu njengoba unesidingo esikhulu sodium ekudleni kwe-keto.
I-Wasabi sauce ine-gram engu-1 kuphela yama-carbohydrate (kuye ngokuthi umkhiqizo), kodwa okuqukethwe uwoyela wesoya kanye nesiraphu yombila enamafutha amaningi fructose yemikhiqizo eminingi iyenza ingabi yi-ketogenic. Ukuze ulungise lokhu, ungenza eyakho isoso ye-keto wasabi ngokuxuba izithako ezilandelayo epanini elincane phezu kokushisa okuphansi kuze kube ukuqina:
- 1/2 inkomishi ukhilimu onzima.
- 1-2 amathisipuni of wasabi unama.
- 1 ithisipuni kakhukhunathi amino acid.
- Ingcosana ye-xanthan gum.
I-tuna ebabayo ye-sushi roll
Le miqulu ye-sushi ye-carb ephansi iqinisekile ukuthi izoba isidlo oyosilungiselela ngokuphindaphindiwe futhi usengeze ohlelweni lwakho lokudla. Engeza imifino noma ukwatapheya ukuze uthole amafutha anempilo, ukuthungwa, kanye nokunambitheka.
- Isikhathi Sokulungiselela: Amaminithi we-10.
- Isikhathi esiphelele: Amaminithi we-10.
- Rendimiento: 1.
- Isigaba: Intengo.
- Igumbi lasekhishini: IsiJapane.
Izithako
- 1/4 ikhilogremu ye-sushi grade tuna.
- 1 inkomishi ye-cauliflower irayisi.
- 1 isipuni semayonnaise.
- 1 ithisipuni ye-sriracha.
- Ingcosana kasawoti
- Ishidi le-Nori Seaweed.
Imiyalo
- Sika i-tuna ibe yishubhu elide, eliwugqinsi olucishe libe ngama-intshi angu-¼, noma libe izingcezu ezinde.
- Microwave irayisi likakholifulawa iminithi elingu-1, bese ulibopha ngethawula letiye ukuze ukhiphe umswakama owedlulele. Idlulisele endishini uyihlanganise nemayonnaise nesriracha.
- Beka ishidi le-nori ebhodini lokusika. Engeza irayisi eshidini le-nori bese ulenza libe isicaba eduze kwe-¾ yokuqala yeshidi libe yinhlama eyisicaba, elinganayo.
- Beka imicu ye-tuna phezu kwerayisi. Fafaza ngosawoti. Okulandelayo, gingqa ishidi le-rice nori phezulu naphezu kwe-tuna, ulifake ngesandla sakho bese ugoqa uye phambili ngokucindezela okulinganayo uze ufinyelele ku-nori engenayo irayisi. Misa iminwe yakho bese umanzisa i-nori ukuze inamathele, bese uqedela umqulu ngokuwuvala nge-nori emanzi.
- Sebenzisa ummese obukhali ukuze usike i-sushi roll.
- Khonza ngejinja esanda kugayiwa, i-tamari engenayo i-gluten, nembewu yesesame ukuze uhlobise.
Ukudla okunomsoco
- Amakhalori: 370.
- Amafutha: I-22 g.
- Ama-carbohydrate: I-10 g.
- Isikhunta: I-3 g.
- Amaprotheni: I-28 g.
I-Palabras clave: i-tuna ebabayo keto sushi roll.