Iresiphi yesaladi ye-Keto Taco Enempilo futhi Ehlwabusayo

Ngokuvamile nge Ukudla kwe-ketogenic, ungase ugweme ukudla imifino ngenxa nje yokuthi iqukethe ama-carbohydrate amaningi. Kodwa ukuze uthole impilo engcono nokudla okunomsoco, imifino iyadingeka ngokuphelele ukuthola amavithamini afanele, amaminerali nama-antioxidants. Ngenhlanhla, izitsha ezifana nale saladi ye-keto taco zingasiza.

Isihluthulelo sokudla kwe-ketogenic sihlanganisa izinhlobonhlobo zemifino. Imifino e-Cruciferous kanye nemifino enemibala ephansi ye-glycemic ezosiza ukuhlinzeka ngemisoco ethile kanye nefayibha edingwa umzimba wakho ngaphandle kokukukhipha ku-ketosis.

Eminye yemifino esetshenziswa kule saladi yile:

• Isipinashi.
• I-arugula
• Ukhukhamba
• Upelepele.

Izinzuzo Zempilo Yemifino Ezi-3 Zale Saladi Ye-Keto Taco

Imifino kule saladi ye-keto taco ilayishwe izinzuzo zezempilo. Bheka nje ukuthi le mifino ingakwenzelani umzimba wakho.

Isipinashi kanye ne-arugula

Le mifino enamahlamvu aluhlaza igcwele amaminerali, amavithamini, ama-antioxidants, nama-phytonutrients afana ne-potassium, i-manganese, i-zinc, i-magnesium, insimbi ne-calcium. Futhi ziwumthombo ocebile wamavithamini A, B6 no-K, futhi aqukethe imikhondo yamanye amavithamini abalulekile ( ¹ ).

Imifino eluhlaza nayo iqukethe i-beta carotene. Lokhu akulungile emehlweni akho kuphela kodwa futhi kunikeza izinhlanganisela ezilwa nokuvuvukala ezisiza ukuvikela inhliziyo yakho nokunciphisa imiphumela yezimo ezifana nesifo samathambo ( arthritis ). ² ).

Ukhukhamba

Le mifino yakhiwe okungenani amanzi angama-95%, okwenza kube inketho ekahle yokusiza ukugcina ukugeleza kwamanzi okwanele. Ukhukhamba uqukethe namavithamini A, C, kanye ne-folic acid ( ³ ).

Aqukethe ama-flavanol nama-polyphenols asiza ukuvikela ubuchopho bakho, anciphise ingozi yomdlavuza, futhi asize ukunciphisa ukuvuvukala emzimbeni wakho ( ⁴ ).

Pepper

Umndeni we-bell pepper uqukethe anhlobonhlobo amavithamini abalulekile, ama-antioxidants namaminerali. I-bell pepper eyodwa iqukethe ngaphezu kokuphindwe kabili kwesabelo sansuku zonke sikavithamini C futhi siwumthombo ocebile kavithamini A, osiza ukuqinisa amasosha omzimba ( ⁵ ).

Upelepele uqukethe nama-carotenoids, okungama-antioxidants asiza ukulwa nama-radicals mahhala angaholela kumdlavuza nesifo senhliziyo ( ⁶ ).

Lezi imifino ephansi ye-glycemic index Abagcini nje ngokuhlinzeka ngezinhlobonhlobo zezinzuzo ezinempilo, kodwa futhi benza le saladi ibe nemibala futhi ithandeke. Ukuluma ngakunye kuhlukile ngokuthungwa okuningi okumangalisayo nama-flavour.

Uzoba nezinongo ezivela ekunambithekeni kwenyama nopelepele, i-zest ne-flavour ye-lime kanye nokusha kwamakhukhamba. Lena isaladi enenhliziyo ukuthi uzobuyela isikhathi nesikhathi.

Ukugqoka i-carb ephansi yesaladi ye-taco

Enye yezingxenye ezinhle kakhulu zesaladi ukugqoka kwesaladi okukhilimu ngoba kuhlanganisa yonke into. Ngenhlanhla, ukudla ukudla kwe-keto akusho ukuthi kufanele uyeke konke ukugqoka isaladi.

Enye yezinto ezilula kakhulu "zokugcoba" ukusebenzisa isaladi yokugqoka engenashukela. Vele ubeke isipuni phezu kwenyama nemifino kule recipe bese uphonsa ukuze ugqoke.

Uma ufuna okuthile okukhilimu, zama le Creamy Keto Avocado Lime Dressing:

• Ijusi ye-lime eyodwa.
• 1 ithisipuni yamafutha omnqumo.
• 1 isipuni samanzi.
• 1/2 ukwatapheya, ugobe futhi osikiwe.
• 1 ithisipuni i-garlic egayiwe.
• 1/4 isipuni sikasawoti

Hlanganisa zonke izithako kuze kube ukhilimu. Ungase ufune ukusebenzisa iprosesa yokudla ukuze wenze konke kuhlangane ngokuphelele. Ungakwazi futhi ukwengeza izingcezu ezimbalwa ze-coriander uma uthanda.

Okunye Ukugqoka Okuphansi KweCarb Yesaladi Ye-Taco

Imifino iyadingeka ukuze ube nempilo enhle nokudla. Gcwalisa isaladi yakho ye-keto taco ngemifino ehlukahlukene. Ungazishintsha isonto nesonto futhi udale isaladi entsha ngaso sonke isikhathi.

Udinga imibono ethile yezingubo zesaladi noma izingxube? Zama eyodwa noma zonke zalezi zithako:

• I-Jalapeno.
• IGuacamole
• U-anyanisi obomvu
• Ama-Chives
• Utamatisi we-Cherry.
• Ukhilimu omuncu.

Ungayenza kanjani isinongo sakho se-taco

I-taco evamile ethengwe ngesitolo cishe izoba nofulawa noma i-cornstarch kuyo, ngakho engeza ama-carbs epuleti lakho.

Ukwenza isinongo sakho se-taco kulula kakhulu futhi kuzokugcina ungadli lawo ma-carbs afihliwe.

Nota: I-taco seasoning eyenziwe ekhaya nayo ingumqondo omuhle wesipho.

Le iresiphi iyamangalisa ngokwenza ama-tacos enziwe ekhaya. Lezi izinongo ozozidinga:

• Ikhumini.
• Chili powder.
• I-garlic powder.
• Upelepele.
• Usawoti.
• Upelepele.

I-Keto esikhundleni se-taco tortillas

Uma uphuthelwa ama-taco tortilla esaladi lakho, awuwedwa.

Kodwa njengoba uzikhumbula, ukuzigwema kunenzuzo empilweni yakho kanye nokudla kwakho kwe-ketogenic.

Ummbila omnandi nama-tortilla ommbila azonyusa ushukela wakho wegazi njengama-noodle elayisi noma i-oatmeal ( ⁷ ).

Uma i-tortilla yenziwe ngofulawa (esikhundleni sommbila), ngeke kube ngcono. I-tortilla kafulawa engu-30-intshi / 12-cm iqukethe cishe amagremu angama-60 wamacarbohydrates noma inani lezinsuku ezintathu lamacarbohydrate uma ufuna ukuhlala ku-ketosis ( ⁸ ).

Ukwenza isaladi ye-taco ye-carb ephansi, hamba ngendlela yakudala. Yikhonze endishini enkulu yesaladi, ukhohlwe ngokuphelele nge-tortilla.

Noma ungenza okuthile ama-tortilla aphansi we-carb crispy bese uwaphonsa kusaladi yakho ..

Yenza "isitsha sesaladi" sesaladi yakho

Kulula kunalokho ongase ucabange ukuzenzela "isitsha sesaladi esiphundu" sakho sesaladi. Konke okudingeka ukwenze ukwenza i-omelet ephansi ye-carb. Bese ulifaka ethini le-muffin eligcotshiswe ngamafutha bese ubhaka ku-175ºF / 350ºC cishe imizuzu eyi-15 noma kuze kube mnandi. Futhi lapho ungakwazi ukukhonza isaladi yakho.

Izinketho zamaprotheni ze-Keto Taco Salad

Ngokwenza izinguquko ezimbalwa nje, ungagcina le recipe iyintsha futhi iyintsha njalo ngeviki.

Le recipe isebenzisa inyama yenkomo enotshani. Kodwa kunezinye inyama ongazisebenzisa esikhundleni salokho. Gcina nje engqondweni ukuthi uma kunjalo ukubala amamakhroUma usebenzisa inyama ehlukene, inani lama-carbohydrate esaladini lizoshintsha.

Nansi eminye imibono yamaprotheni yesaladi ye-taco:

• I-Pollo.
• Isoseji.
• I-Fillet.
• I-turkey egayiwe.
• I-salmon eyosiwe.

Yenza le saladi ye-taco ngesidlo sakho sakusihlwa sase-Mexican esilandelayo. Igcwele imifino enempilo ephansi ye-carb, iphrotheni ye-keto, nezinongo eziningi zase-Mexican, lena iresiphi ephansi ye-carb ongayifaka ohlwini lwakho lwamasonto onke.

Noma nini lapho ungenayo imibono yesidlo sakusihlwa noma sasemini, khumbula ukunamathela ezintweni eziyisisekelo. Iphrotheni yekhwalithi ephezulu enokuhlobisa okuphansi kwe-carb veggie ihlale i-keto-friendly futhi inikeza izinketho eziningi.

Isaladi ye-keto taco ebabayo

Le Saladi ye-Keto Taco emnandi ilayishwe nazo zonke izinto ezihlotshisiwe ezivela kuma-tacos owathandayo futhi igcwele okokugcotshwa ukuze uzizwe ugcwele isikhathi eside.

• Isikhathi Sokulungiselela: Amaminithi we-5.
• Isikhathi Ukupheka: Amaminithi we-25.
• Isikhathi esiphelele: Amaminithi we-20.
• Rendimiento: 4 izingxenye.
• Isigaba: Abaqalayo
• Igumbi lasekhishini: French.

Izithako

• 500g/1lb yenkomo egaywe ngotshani.
• 1 ithisipuni ikhumini lomhlabathi.
• 1/2 isipuni se-chili powder.
• 1 isipuni sikagalikhi powder.
• 1/2 isipuni se-paprika.
• 1 ithisipuni kasawoti.
• 1/2 ithisipuni pepper.
• 4 izinkomishi ulethisi wamaRoma.
• 1 utamatisi ophakathi.
• 115 g / 4 oz cheddar ushizi.
• 1/2 indebe ye-coriander.
• 1 ukwatapheya omkhulu
• 1/2 indebe ye-sauce oyithandayo.
• 2 ulamula omncane.
• 1 inkomishi ikhukhamba oqoshiwe.

Imiyalo

1. Shisisa i-skillet enkulu phezu komlilo ophakathi bese ugcoba ngebhotela, uwoyela kakhukhunathi, noma isifutho esingagqami.
2. Engeza inyama yenkomo kanye nazo zonke izinongo ku-skillet. Govuza kahle futhi upheke kuze nsundu golden.
3. Susa ekushiseni bese upholisa kancane.
4. Lungiselela isaladi ngokungeza ulethisi nemifino, ushizi, nokwatapheya osikiwe. Phezulu ngenyama yenkomo egayiwe, i-salsa, ne-drizzle eningi yelamula. Hlanganisa konke ukuhlanganisa.

Ukudla okunomsoco

• Usayizi wengxenye: 1 1/2 izinkomishi.
• Amakhalori: 430.
• Amafutha: I-31 g.
• Ama-carbohydrate: Ama-carbohydrate inetha: 7g.
• Amaprotheni: I-29 g.

I-Palabras clave: isaladi ye-keto taco.