Iresiphi ye-keto marinara sauce esheshayo futhi elula

Isidlo sakusihlwa sase-Italy esilungele ukudla keto, ngakho khipha i iwayini keto kanye ne-casserole oyikhonzile, ngoba sekuyisikhathi sokwenza le sauce ye-keto marinara.

Uma uthenga i-salsa esitolo, kungenzeka ukuthi igcwele ushukela owengeziwe kanye nama-preservatives, okuyinkinga uma uzama ukunciphisa ushukela egazini.

Kodwa hhayi lokho kuphela. Uma kukhulunywa ngesoso ye-marinara, entsha ihlale inambitheka kangcono.

Ukuthi ufuna isoso ye-tomato ephansi ye-carb yakho i-keto pizza, okukodwa i-spaghetti squash noma inkukhu ye-Parmesan, le recipe esiphundu futhi elula izonambitha kakhulu. Akunandaba ukuthi uyibeka kuphi le sosi ohlelweni lwakho lokudla. Iqinisekile ukuthi izoba enye yezintandokazi zakho zokupheka ze-keto.

Inhlanganisela ye-tomato puree, amafutha omnqumo, i-oregano, nesweli enencanyana kasawoti kanye nopelepele omnyama yenza le sauce ephansi ye-carb marinara ibe mnandi njengoba inomsoco.

Futhi ngesikhathi sokulungiselela esiyimizuzu emi-3 nje kanye nesikhathi sokupheka esiyimizuzu emi-5, uzoba nale sosi katamatisi emnandi isilungele ukudla kwakho kwe-keto elandelayo ngaphansi kwemizuzu eyi-10.

Uyafuna ukungeza ukunambitheka okwengeziwe? Engeza i-Parmesan, ama-flakes abomvu e-pepper, noma i-basil entsha futhi uvumele ama-flavour ahlangane.

Izithako eziyinhloko kule sauce keto marinara yilezi:

• Utamatisi puree.
• Amafutha omnqumo e-virgin angeziwe.
• Ajo.
• Oregano.

Izithako Ongazikhethela:

• I-garlic powder.
• I-Parmesan.
• Ama-red pepper flakes.
• I-basil entsha

Izinzuzo Ezingu-3 Ezinempilo Zale Sauce Ye-Ketogenic Spaghetti

Ngaphezu kokunambitheka kwayo okuhle futhi kulula ukwenza, le sauce ye-keto marinara ilayishwe izakhi kanye nezinzuzo zezempilo. Qhubeka ufunde ukuze ufunde ngezinye zezinzuzo zezithako kule sauce ephansi ye-carb pasta.

# 1. Khulisa ukungatheleleki

Ukweseka amasosha akho omzimba akukuhle ngesikhathi somkhuhlane kuphela.

Ukuzivikela okuqinile kuyithikithi lakho lamandla kanye nekhono lokulwa nokutheleleka kanye nezifo njengoba ukhula. Ukudla okunomsoco kudlala indima ebaluleke kakhulu emandleni amasosha akho omzimba.

Le recipe ye-marinara sauce igcwele izinhlanganisela ezithuthukisa amasosha omzimba. Ama-antioxidants ku-oregano, utamatisi, namafutha omnqumo asekela impi eqhubekayo yomzimba wakho ngokumelene nengcindezi ye-oxidative yamaselula ( ¹ ) ( ² ) ( ³ ).

I-oxidation idlala indima ebalulekile emasosheni akho omzimba. Lapho amandla akho e-antioxidant eqinile, maningi amathuba okuba ulwe nakho konke kusukela emkhuhlaneni ovamile kuya ezifweni ezimbi kakhulu njengomdlavuza ( ⁴ ).

Kodwa ama-antioxidants akuzona kuphela izinkanyezi kulolu hlelo lokuzivikela komzimba.

I-Oregano namafutha omnqumo anezindawo zokulwa namagciwane ezaziwa ngokulwa namabhaktheriya ayingozi kanye nesikhunta njenge Candida albicans ( ⁵ ) ( ⁶ ).

I-Candidiasis yisifo sokukhunta esijwayelekile, futhi ukwelashwa ngamafutha e-oregano kubonise ukuvimbela okuphelele kokukhula. Candida kokubili kumagundane kanye ne-in vitro ( ⁷ ) ( ⁸ ).

Iqembu lamakhemikhali e-phytochemicals aziwa ngokuthi ama-carotenoid agcwele utamatisi. Phakathi kwezinye izinzuzo eziningi zezempilo, i-carotenoid iye yacwaningwa ukuze ikwazi ukuvikela umdlavuza webele ( ⁹ ).

Izibalo zithi owesifazane oyedwa kwabayisishiyagalombili uzoba nomdlavuza webele empilweni yakhe. Enye indlela yokusiza ukuvikela umzimba wakho ukufaka amakhemikhali e-phytochemicals anamandla njenge-carotenoids ( ¹⁰ ).

# 2. Ayinakuvuvukala

Ukuvuvukala Kuyimpande yezifo eziningi ezivamile futhi utamatisi ugcwele ama-anti-inflammatory compounds. ( ¹¹ ).

Isikhumba sikatamatisi esibomvu esibomvu siqukethe i-flavonoid ebizwa ngokuthi i-naringenin. I-Naringenin iye yafundelwa umsebenzi wayo wokulwa nokuvuvukala kanye nomphumela wayo wokuvikela ngokumelene nezinhlobonhlobo zezifo. Iningi lezifundo kuze kube manje sezenziwe kumamodeli ezilwane, kodwa ucwaningo olwengeziwe luqinisekisiwe ( ¹² ).

Amafutha abalulekile e-Oregano aqukethe isakhi esibizwa nge-carvacrol. I-Carvacrol iyisidambisi sobuhlungu, okusho ukuthi inganikeza ukukhululeka kobuhlungu okufana nalapho uthatha isidambisi sobuhlungu ( ¹³ ).

Phakathi kwemisebenzi ye-analgesic ye-carvacrol yimiphumela yayo yokulwa nokuvuvukala, ekhonjiswe ocwaningweni ngamagundane ( ¹⁴ ).

Amafutha omnqumo anothile nge-oleic acid, okukholakala ukuthi inemiphumela eminingi yokulwa nokuvuvukala kanye nenhliziyo enempilo yala mafutha ( ¹⁵ ) ( ¹⁶ ).

I-Oleic acid, i-monounsaturated fatty acid, ikhonjisiwe futhi yandisa ukuzwela kwe-insulin ezifundweni zezilwane ( ¹⁷ ).

Ukwengeza, amafutha omnqumo aqukethe inhlanganisela ebizwa ngokuthi i-oleocanthal esebenza ngendlela efanayo ne-ibuprofen emzimbeni wakho ( ¹⁸ ).

# 3. Isekela inhliziyo enempilo

Utamatisi uqukethe ama-carotenoid amabili abizwa nge-lycopene ne-beta-carotene. Ucwaningo luye lwabonisa ukuthi amazinga aphansi alezi zinhlanganisela ezimbili ahlotshaniswa nengozi eyengeziwe yokuhlaselwa yinhliziyo nesifo sohlangothi ( ¹⁹ ) ( ²⁰ ).

I-lycopene kutamatisi iphinde ithuthukise umsebenzi we-antioxidant kubantu abanesifo senhliziyo (i-coronary heart disease). ²¹ ).

Umnqumo kule iresiphi ungenye isithako esikhulu uma kuziwa empilweni yenhliziyo. Ukusebenzisa uwoyela we-olive akuhlangene nje nokwehlisa umfutho wegazi, kungathuthukisa nobuqotho bemithambo yakho yegazi ( ²² ).

Ekubuyekezeni abantu abangu-140.000, abacwaningi bathola ukuthi ukusetshenziswa kwamafutha omnqumo nakho kunciphisa kakhulu ingozi yokushaywa unhlangothi ( ²³ ).

Mayelana ne-keto marinara sauce

Izidlo ze-keto ezilula ezifana nalezi zilungele ukwabelana, ngisho nakubantu abangekho ekudleni kwe-keto. Mema umndeni futhi ulungele idili elilungele i-keto.

Wonke umuntu uthanda isidlo sakusihlwa sase-Italy. I-keto pizza, i-lasagna, ne-chicken parmesan izoba yinhle ngale sosi emnandi ye-marinara engenashukela. I esikhundleni se-carb pasta ephansi njenge-spaghetti squash, ama-zoodle noma ama-noodle e-zucchini, nama-noodle e-shirataki athole ukuphelezelwa okuphelele kule sosi.

Iziphakamiso zokuphakela i-keto marinara sauce

Engeza i-basil entsha, ama-flakes ka-pepper obomvu, i-garlic powder, noma i-organic Parmesan kule recipe elula futhi ujabulele. Uma uthanda isoso sakho se-marinara, ungangeza utamatisi oqoshiwe noma i-bell pepper.

Ungakwazi futhi ukuguqula le sauce ye-marinara ibe yinyama ye-Bolognese sauce ngokungeza inyama yenkomo noma isobho eliphansi. Ungangeza ngisho nama-meatballs. Uma inyama ingeyona into yakho, ungaqoba imifino, njengokholifulawa, ukuze wengeze umsoco owengeziwe kule sosi yepasta ene-carb ephansi.

Khumbula nje ukuthi ukwengeza izithako ezengeziwe kuzoshintsha ulwazi lokudla okunempilo kancane, ngakho qiniseka ukuthi usebenzisa izithako ze-keto-friendly.

Sebenzisa utamatisi puree, hhayi utamatisi unama

Kuyiphutha elilula ukwenza uma upheqa iresiphi ngaphambi kokuphuthuma esitolo segrosa, ngakho qiniseka ukuthi unotamatisi ohlanzekile, hhayi unamathisele utamatisi.

I-keto marinara sauce esheshayo futhi elula

Le sauce ye-keto marinara iyisisekelo esihle kakhulu sobusuku be-keto-Italian. Ilungile njengesoso ye-spaghetti, isoso ye-pizza, noma i-carb ephansi yenkukhu i-parmesan. Lokhu kucwiliswa okulula kuzoba ngenye yezindlela zakho zokupheka eziyizintandokazi ze-carb ephansi.

• Isikhathi Sokulungiselela: Amaminithi we-3.
• Isikhathi Ukupheka: Amaminithi we-5.
• Isikhathi esiphelele: Amaminithi we-8.

Izithako

• 2 wezipuni zamafutha omnqumo.
• I-clove yegalikhi engu-1, echotshoziwe futhi egayiwe.
• 2 wezipuni oregano.
• 1170g / 6oz utamatisi puree.
• 2 wezipuni stevia.
• 1 isipuni sepelepele.
• 1 ithisipuni kasawoti.

Imiyalo

1. Epanini eliphakathi noma elikhulu, engeza amafutha omnqumo nesweli.
2. Gcoba phezu komlilo ophakathi imizuzu engu-3 noma kuze kube yiphunga elimnandi.
3. Engeza i-tomato puree bese uvuselela kahle.
4. Engeza i-stevia, i-oregano, i-pepper, nosawoti.
5. Vala ukushisa bese ugoqa.
6. Gcoba isoso bese ugcine efrijini noma uphake ngokushesha ngemifino yakho eyintandokazi, i-pasta, noma iphrotheni ephansi ye-carb.

Ukudla okunomsoco

• Usayizi wengxenye: 2.
• Amakhalori: 66.
• Amafutha: I-4,5 g.
• Ama-carbohydrate: 4 g (3,7 g inetha).
• Isikhunta: I-1,3 g.

I-Palabras clave: keto marinara sauce.