Iresiphi yesobho senkukhu yaseMexico ye-Keto

Akukaze kube buhlungu ukuba neziningi zokupheka zesobho lezinkukhu, ikakhulukazi phakathi nezinyanga ezibandayo.

Kungakhathaliseki ukuthi ukwenza ebhodweni elisheshayo, ukupheka kancane, noma i-casserole, akukho lutho olududuzayo njengesitsha sesobho elishisayo.

Le recipe yesobho yenkukhu ephansi yaseMexico inakho konke ukwenziwa kwesobho lakho lenkukhu elivamile laseMexico, kodwa ngaphandle kukabhontshisi omnyama. Kodwa ungakhathazeki, ngeke uze uphawule ukuthi abasekho.

Le carbohydrate ephansi, isobho le-keto linikeza ithoni yezinzuzo zezempilo. Ngesipuni ngasinye uzothuthukisa amasosha omzimba wakho, uthole inqwaba yama-antioxidants, futhi wenze isikhumba sakho sibe nezwi.

Futhi ukhohlwe ngamabele enkukhu angenamathambo, angenasikhumba. Sizosebenzisa inkukhu yonke, amathambo nakho konke.

Le recipe yile:

• Okubabayo.
• Iyaduduza.
• Okumnandi
• Ukusuthisa

Izithako eziyinhloko:

• I-Pollo.
• I-anyanisi.
• UCelery.

Izithako Ongazikhethela:

• Izaqathe.
• utamatisi.
• Ikhumini.

Izinzuzo Ezi-3 Ezinempilo Zesobho Senkukhu Ye-Keto YaseMexico

# 1: thuthukisa ukungatheleleki

Uma uzizwa udangele, ayikho into efana nesitsha sesobho le-keto ukuze unciphise amasosha akho omzimba.

Inani eliningi le-collagen elitholakala enkukhuni yamahhala lisebenza izimanga empilweni yakho kanye nokuvikeleka komzimba. Le collagen iqinisa ukuzivikela kwakho komzimba, ikakhulukazi emathunjini lapho amaseli e-dendritic akhiqizwa khona. Lawa maseli e-dendritic abalulekile ekuqiniseni amasosha omzimba wakho ( ¹ ) ( ² ).

I-garlic iboniswe ukuthi inikeza ukuzivikela okuqinile emkhuhlane ovamile kanye nezifo. Lapho i-clove yegalikhi igaywa, kukhishwa i-enzyme ebizwa ngokuthi i-allicin. I-Allicin isebenza njengendlela yokuzivikela yemvelo kagalikhi, futhi le enzyme yemvelo iphinde inikeze isivikelo esibalulekile somzimba wakho. Ucwaningo oluningi lukhombisile ukuthi ugalikhi ungakhuphula kanjani ukuzivikela komzimba wakho ( ³ ) ( ⁴ ).

U-anyanisi ungomunye umthombo wemvelo omuhle kakhulu wokubasa. Banikeza izinzuzo eziningi ezihlukahlukene futhi baqukethe imisoco ebalulekile njengovithamini C kanye ne-zinc. Zombili lezi zakhi zomsoco zidlala indima ebalulekile ekugcineni amasosha akho omzimba esebenza kahle ( ⁵ ) ( ⁶ ).

I-Oregano iyikhambi elinamandla elinikeza ukunambitheka okuyingqayizivele futhi linikeza ukuzivikela okubalulekile ezifweni. Ucwaningo lwembule ukuthi uwoyela we-oregano ungavikela kanjani izifo ezibangelwa amagciwane futhi unikeze ukwesekwa okukhulu komzimba wakho ( ⁷ ).

# 2: Icebile kuma-antioxidants

Ama-Antioxidants angabadlali ababalulekile ekusekeleni isimiso sokuzivikela somzimba wakho. Nakuba ukubukeka kwezinhlobo zomoya-mpilo osebenzayo kuyinqubo yemvelo, ukuba ne-antioxidant eyanele ukulwa nemiphumela yako kubalulekile.

I-garlic iqukethe izinto ezibalulekile ze-antioxidant. Ucwaningo luye lwabonisa ukuthi ama-antioxidants atholakala kugalikhi angasiza ekuvimbeleni izifo zengqondo ezifana ne-Alzheimer's and dementia. ⁸ ).

Ama-lime anenani elikhulu lama-antioxidants alwa nokulimala kwamangqamuzana, okusiza ukugcina impilo yakho isezingeni elifanele ( ⁹ ).

I-Oregano inothile ngokumangalisayo kuma-antioxidants. Futhi ngokwemvelo izonikeza umzimba wakho ama-antioxidants afana ne-carvacrol ne-thymol, enganciphisa ukucindezeleka kwe-oxidative nokulimala kwamangqamuzana ( ¹⁰ ) ( ¹¹ ) ( ¹² ).

Utamatisi muhle empilweni yakho yonke, futhi esinye sezizathu eziyinhloko umthombo wemvelo omningi wama-antioxidants aqukethe. Aqukethe i-lycopene, uvithamini C, namanye ama-antioxidants asekela ikhono lomzimba wakho lokunciphisa ukulimala kwe-oxidative nokuvimbela izifo nomdlavuza ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ).

# 3: vuselela isikhumba sakho

Inkukhu ye-organic-range yamahhala ingumthombo omuhle kakhulu we-collagen, ohlinzeka ngokunwebeka namandla esikhumbeni. Sekubonisiwe nokuhlinzeka ngemiphumela elwa nokuguga ekusiza ukuthi ugcine ubusha bakho bukhanya ( ¹⁶ ).

Njengoba icebile nge-beta-carotene ngokwemvelo, izaqathi zinikeza ukusekelwa okubalulekile kwesikhumba sakho. I-beta-carotene ikhonjiswe ukuthi ivikela ekulimaleni kwesikhumba, isize ekwelapheni kwesilonda, futhi ngokuvamile inika isikhumba amandla ( ¹⁷ ).

Phakathi kwezakhi ezibalulekile ezihlukahlukene eziqukethe utamatisi, ezinye zizuzisa isikhumba sakho. I-Vitamin C, i-Lycopene, ne-Lutein mihle kakhulu empilweni yesikhumba, inikeza amandla, ukuqina, amandla, nokuvikela emisebeni ye-UV eyingozi ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ) ( ²¹ ) ( ²² ).

I-Keto Mexican yenkukhu isobho

Ulungele ukwenza isobho le-keto eliduduzayo nelimnandi?

Okokuqala, thatha ibhodwe elikhulu ku-pantry yakho bese ulibeka esitofini. Faka amanzi, inkukhu, imifino, nazo zonke izinongo zakho. Bilisa okuqukethwe ebhodweni. Uma iqala ukubila, yehlisa ukushisa bese ubilisa amahora angu-1 kuze kube yilapho inkukhu isifinyelele izinga lokushisa langaphakathi lika-75º C / 165º F, ithenda ngemfoloko, futhi iwela ethanjeni.

Uma inkukhu isiqedile, cisha ukushisa futhi ususe ngokucophelela inkukhu ebhodweni ngodlawu noma isipuni esifakwe. Faka inkukhu endishini enkulu bese uqala ukukhipha inyama ethanjeni, bese ukhipha amathambo ngemva kwalokho. Ungahlikihla inkukhu uma uthanda noma uyishiye izicucu, kuye ngokuthanda kwakho. Noma ngabe ukhetha ini, beka eceleni inkukhu uma usuqedile.

Faka i-zest kanye nejusi ye-lime ebhodweni ngomhluzi wemifino. Ukusebenzisa i-blender yokucwiliswa, hlanganisa ngokucophelela kuze kube yilapho isobho libushelelezi, okuzothatha imizuzu embalwa. Manje yisikhathi esihle sokunambitha kancane futhi ubone ukuthi izinongo zidinga ukulungiswa.

Uma isobho selithanda wena, engeza utamatisi nenyama yenkukhu ebhodweni ugovuze yonke into ize ihlanganiswe kahle, ibila imizuzu engu-15-20.

Khonza uhlotshiswe nge-cilantro entsha, ukwatapheya, upelepele wensimbi oqoshiwe, kanye nejusi kalamula. Ukuze uthole isobho le-fancier, engeza isipuni sikakhilimu omuncu phezulu.

Isobho lenkukhu ye-keto yaseMexico ebabayo

Kungakhathaliseki ukuthi uzama ukufudumala ngobusuku obubandayo noma isidlo sakusihlwa, le sobho lenkukhu yase-Mexican ebabayo ye-keto alilungele umphefumulo kuphela, limnandi kakhulu!

• Isikhathi Sokulungiselela: Amaminithi we-30.
• Isikhathi esiphelele: Amahora we-1,5.
• Rendimiento: 5 - 6 izinkomishi.

Izithako

• Inkukhu enkulu e-1 (amakhilogremu angu-2.700-3100 / 6-7 g) (noma amakhilogremu angu-2.700-3100 / 6-7 g wamabele enkukhu).
• 8 izinkomishi zamanzi (noma 4 izinkomishi zamanzi kanye 4 izinkomishi yenkukhu umhluzi noma ithambo umhluzi).
• 2 izaqathe medium, oqoshiwe.
• 2 isilimo esidliwayo esinamagatsha anamanzi, oqoshiwe
• 1 u-anyanisi ophakathi, oqoshiwe.
• 1 pepper obomvu oqoshiwe ophakathi (ozikhethela).
• 2 wezipuni ugalikhi ogayiwe.
• 1 isipuni se-paprika.
• 1 isipuni sikagalikhi powder.
• 1/4 ithisipuni chipotle chili powder (ngokuzithandela).
• 2 wezipuni u-anyanisi powder.
• 2 1/2 wezipuni zikasawoti.
• 1 isipuni sepelepele.
• 1 isipuni se-oregano.
• 1/3 indebe entsha yejusi lemon.
• 2 amathisipuni agayiwe lime zest.
• Ikani elilodwa elingu-425g/15oz likatamatisi osikiwe (okungenasawoti).

Imiyalo

1. Ebhodweni elikhulu, engeza amanzi, inkukhu yonke (noma amabele enkukhu), imifino, nazo zonke izinongo. Letha okuqukethwe ngamathumba, ukunciphisa ukushisa bese ubamba amahora angu-1 kuze kube yilapho inkukhu ithenda futhi iwela ethanjeni.
2. Vala ukushisa futhi ususe ngokucophelela inkukhu ebhodweni. Faka inkukhu endishini enkulu bese uqala ukukhipha inyama ethanjeni. Beka eceleni inyama yenkukhu bese ulahla amathambo.
3. Faka i-zest kanye nejusi ye-lime engxenyeni yomhluzi nemifino. Ukusebenzisa i-blender yokucwilisa, hlanganisa ngokucophelela kuze kube yilapho isobho libushelelezi kakhulu. Lungisa isinongo ukuze unambitha. Engeza utamatisi oqoshiwe.
4. Faka inyama yenkukhu ebhodweni, ugovuze futhi ubambe imizuzu engu-15-20. Gcoba nge-cilantro entsha, ukwatapheya, nejusi kalamula.

Ukudla okunomsoco

• Usayizi wengxenye: 1 inkomishi.
• Amakhalori: 91.
• Amafutha: I-6 g.
• Ama-carbohydrate: 8 g (6 g inetha).
• Isikhunta: I-2 g.
• Amaprotheni: I-14 g.

I-Palabras clave: I-Keto Mexican yenkukhu isobho.