Ultimate keto bell pepper sandwich iresiphi

Lapho imifino ithatha indawo yezingcezu zesinkwa, uthola umhlaba omusha. Cabanga ngamathuba ongawathola!

Ukuze ukhulise isifiso sakho sokudla, qala ngale sangweji le-bell pepper elimnandi.

Ngisho noma udla i-paleo noma i-gluten-free, le recipe ye-low carb sandwich isebenza ngokuphelele ekudleni kwakho.

Kufanele nje uthathe upelepele obomvu, uwunqume phakathi, uthulule isikhungo bese ugcwalisa izithako zakho ozithandayo.

Le recipe yile:

• Ukukhanya
• Unempilo.
• Kuyagculisa.
• Kumnandi

Izithako eziyinhloko yilezi:

• Upelepele obomvu.
• Amabele e-turkey abhemayo.
• I-Avocado.

Izithako ezengeziwe ozikhethela zona:

• Ushizi weMozzarella.
• I-basil entsha
• Upelepele omnyama.

3 Izinzuzo Zezempilo Zale Bell Pepper Sandwich

# 1: iqeda ukuvuvukala

Ukwatapheya uyisisekelo sokudla kwe-ketogenic. Lezi zithelo ezimnandi, ezifana nemifino zilayishwe imisoco kanye nenqwaba yamafutha, zikwenza uzizwe ugcwele futhi wanelisekile.

Kodwa ukwatapheya awugcini nje ngokukunika amafutha amadala. Aqukethe amafutha e-monounsaturated (MUFA). Ngokungafani namafutha agcwele, okulula ukuwafaka ekudleni kwakho, MUFA kunzima kakhudlwana ukudlula.

Futhi kumuntu odla ukudla okunamafutha amaningi, ukuthola ibhalansi enhle ye-MUFA, PUFA, namafutha agcwele kubalulekile.

Enye yezinzuzo ezifundwe kahle kakhulu zama-MUFA umsebenzi wawo wokulwa nokuvuvukala. Ukuvuvukala kuyisici esiyinhloko engcupheni yesifo senhliziyo, okwenza iphrotheni evuvukalayo ye-biomarker C-reactive ibaluleke kakhulu uma ulandelela ubungozi bakho besifo senhliziyo.

Ocwaningweni olwenziwe nenani labantu baseJapan, abacwaningi bathola ukuthi ukudla okuphezulu kwe-MUFA kwakuhlobene ngokuphambene namazinga amaprotheni e-C-reactive. Ngamanye amazwi, lapho bedla amafutha e-MUFA engeziwe, behlisa izimpawu zabo zokuvuvukala ( ¹ ).

#2: Inothe ngovithamini C

Upelepele owodwa ophakathi nendawo uno-156 mg kavithamini C, one-RDA kavithamini C ophakathi kuka-90 no-75 mg. Lokho kusho ukuthi uma udla upelepele obomvu omaphakathi, uthola u-175% kavithamini C wakho phakathi nosuku. Le datha ikutshela mayelana nokuminyana kwezakhamzimba ( ² ).

I-Vitamin C yenza imisebenzi eminingi ehlukahlukene emzimbeni wakho. Isebenza njenge-antioxidant, isekela impilo ye-matrix yakho ye-extracellular kanye ne-collagen, ibalulekile empilweni yenhliziyo, futhi ithuthukisa amasosha akho omzimba ( ³ ).

Ezinye izifundo zezilwane zize zisekele ukudla imithamo emikhulu kavithamini C njengokwelashwa okungaba khona kwezinhlobo ezithile zomdlavuza ( ⁴ ).

Umsebenzi we-antioxidant kavithamini C cishe ukuhlinzeka ngezinzuzo eziningi zezempilo. Njenge-antioxidant, le vithamini encibilikayo emanzini ingasekela amasosha akho omzimba futhi ivikele amangqamuzana akho emonakalweni.

Ucwaningo lwabantu lukhombisa ukuthi abantu abadla amanani aphezulu kavithamini C banengozi ephansi yezifo eziningi ezingamahlalakhona njengomdlavuza, isifo senhliziyo kanye nezifo ze-neurodeergenerative ( ⁵ ).

# 3: i-antioxidant

Kanye nomsebenzi we-antioxidant we-vitamin C, isipinashi sinikeza umthombo onamandla wokuvikela ekucindezelekeni kwe-oxidative.

Izinhlobo ze-oxygen esebenzayo (i-ROS) zithanda ukwenza umonakalo kumaseli akho, futhi okuhlosiwe okukodwa, ikakhulukazi, i-DNA yakho. Ocwaningweni oluncane, ababambiqhaza abayisishiyagalombili badle isipinashi phakathi nenkathi yezinsuku eziyi-16, kuyilapho abacwaningi behlola ukuzinza kwe-DNA emangqamuzaneni abo amasosha omzimba.

Imiphumela yabonisa ukuthi ukusetshenziswa okulinganiselwe kwesipinashi kwaba nomthelela wokuvikela emonakalweni we-oxidative DNA. Abahlanganyeli baphinde bathola amazinga anyukile e-folic acid (ivithamini etholakala ngobuningi kusipinashi).

Abacwaningi baphawula ukuthi izifundo zangaphambilini zathola ukuthi i-folic acid ingavimbela ukulimala kwe-oxidative ku-DNA, okungenzeka ukuthi kwenzeke kulokhu ( ⁶ ).

I-sandwich ye-Bell pepper

Kwesinye isikhathi, njenge-keto dieter, kufanele ucabange ngaphandle kwebhokisi kancane.

Ufuna ilayisi? Yidla ukholifulawa.

Uyawafuna ama-noodle? Yidla zucchini.

Uyafuna isangweji? Faka i-bell pepper esikhundleni sesinkwa.

Impilo ayisoze yaba nesithukuthezi uma wazi ukuthi ungasebenzisa kanjani umhlaba wezitshalo ukwanelisa izifiso zakho.

Ungenza lesi sangweji ngesidlo sasemini noma, uma unezivakashi, usike sibe yizindlu zokuhlala njengesiphuzo.

I-sandwich ye-Bell pepper

Le sandwich ye-bell pepper isebenzela ukudla kwakho kwe-keto, kanye nokudla kwe-paleo kanye nokudla okungenalo i-gluten. Upelepele obomvu ucwebile futhi umnandi, kanti isikhathi sokulungiselela siyimizuzu emihlanu nje.

• Isikhathi esiphelele: Amaminithi we-5.
• Rendimiento: 1 isangweji

Izithako

• I-pepper engu-1, inqunywe phakathi (ngaphandle kwesiqu noma imbewu).
• Izingcezu ezi-2 zebele le-turkey elibhemayo.
• ¼ ukwatapheya, lisikiwe.
• ¼ inkomishi amahlumela.
• ½ inkomishi yesipinashi.
• 30 g / 1 ounce ushizi we-cheddar oluhlaza.
• ½ isipuni setshe lesinaphi emhlabathini.
• ¼ isipuni imayonnaise ketogenic.

Imiyalo

1. Sebenzisa ama-halves e-bell pepper njenge "isinkwa" bese wengeza amasemishi garnishes phakathi kwawo.

Ukudla okunomsoco

• Usayizi wengxenye: 1 isangweji
• Amakhalori: 199.
• Amafutha: I-20,1 g.
• Ama-carbohydrate: 10,8 g (inetha 4,9 g).
• Isikhunta: I-5,9 g.
• Amaprotheni: I-20,6 g.

I-Palabras clave: i-bell pepper sandwich.