I-Keto Meatballs elula

Selokhu waqala ukudla i-keto, mhlawumbe ubumatasatasa ucabanga ukuthi uzodlani manje nokuthi ungakugcina kanjani kuthakazelisa. Enye yezingxenye eziyinselelo enkulu ekushintsheni ukudla kwakho ukuthola izinguqulo ezintsha zokudla okuthandayo ukuze uzizwe sengathi uphuthelwa yinoma yini.

Ukwenza izinto zibe lula ngangokunokwenzeka kuyisihluthulelo sokuhambisana nanoma yiziphi izinguquko zendlela yokuphila. Umkhuba wokulungiselela ukudla ukwenza kube nomoya ohelezayo ukugcina ukudla okunobungani be-keto futhi kukusiza ukuthi ugweme ukuzulazula ekhishini ufuna ongakudla.

Nansi indlela yokulungiselela ukudla: Khetha amarisiphu ambalwa ayisisekelo, bese ushintshanisa izithako ezimbalwa eziyisisekelo ngasinye ukuze udale iresiphi entsha ngomzamo omncane.

Isibonelo, uma unesaladi elifanayo lesidlo sasemini nsuku zonke, shintsha phakathi kwezingubo ezimbili noma ezintathu zamasaladi ukuze ugcine ukudla kwakho kukusha futhi kujabulisa.

Ungasebenzisa iqhinga elifanayo kuma-meatballs e-keto.

Ngezithako ezinhlanu eziyisisekelo kanye nezinyathelo ezine okufanele uzilandele, le recipe ye-meatball elula iyisengezo esihle ohlelweni lwakho lokudla kwe-keto. Vele uphindwe kabili izithako bese ukhetha amasoso amabili noma amathathu ukuze uqedele ukulungiselela kwakho ukudla kwamasonto onke.

Okulandelayo, uzofunda ukwenza ama-meatballs endabuko alungele i-keto kanye nendlela yokwenza le recipe ngezindlela ezinhlanu ezahlukene.

Ungawenza kanjani ama-meatballs e-keto

Izindlela zokupheka eziningi ze-meatball zihlanganisa uhlobo oluthile lwenyama egayiwe (i-ground turkey, inyama yenkomo egayiwe, ingulube egayiwe, noma isoseji lase-Italy) imvuthu yesinkwa, amaqanda, i-parsley entsha kanye nezinongo zase-Italy.

Ukuze wenze noma iyiphi iresiphi ye-keto meatball, vele ushintshe imvuthuluka yesinkwa ngokunye okune-carb ephansi. Ngokuvamile, ufulawa ongenayo i-gluten onokwakheka okusanhlamvu uzosebenza kangcono, njengofulawa we-almond noma ufulawa we-pecan.

Lolu shintsho olulula lubangela iresiphi ye-carb meatball ephansi enamagremu angu-12 wamaprotheni, amagremu angu-10 wamafutha, kanye negremu elingaphansi kwe-1 lama-carbs enetha ekukhonzeni okukodwa.

Uma sekushiwo lokho, ungabona ukuthi le recipe ayifaki nhlobo imvuthuluka yesinkwa. Lawa ma-meatballs anojusi futhi athambile kusukela ekufakweni kwe-mozzarella ne-Parmesan ushizi, okusabeka umkhawulo we-carbs enetha ibe ngaphansi kwegremu ngebhola lenyama ngalinye. Uma usebenzisa i-ground turkey futhi uthole ukuthi ama-meatballs akho omile kakhulu, zama ukungeza kancane ufulawa we-almond noma iziqephu zengulube njengoba ubungenza ngemvuthuluka yesinkwa. Ungakwazi nokungeza zucchini kuma-meatballs ukuze kwandiswe umswakama kanye ne-fluffiness.

Iresiphi engezansi ayidingi imishini ewubukhazikhazi. Okudingayo isitsha esikhulu sokuhlanganisa ingxube yenyama yakho kanye neshidi lokubhaka.

Uma ukhetha ama-meatballs anokwakheka okuthe xaxa, cabanga ukuwafaka ku-cast iron skillet phezu kokushisa okuphakathi, bese udlulisela sonke i-skillet kuhhavini oshisayo.

Keto meatballs, izindlela ezinhlanu ezahlukene

Lawa ma-meatballs e-keto awamnandi nje kuphela, anemisebenzi eminingi futhi. Kunjalo-ke. Ngeresiphi eyodwa ye-meatball, ungakwazi ukujabulela ukudla okuyisihlanu okuhlukene, konke okunokunambitheka okuhluke ngokuphelele. Ngokulungiselela amasoso ahlukahlukene, ungajabulela ukunambitheka okuhlukile njalo ebusuku beviki, konke ngomzamo omncane.

1. Ama-meatballs esitayela sase-Asia: ngokuphonsa ama-meatballs akho kulokhu ukugqoka kwe-keto garlic sesameUngaba nesidlo sakusihlwa esimnandi esimnandi sase-Asia. Ihambisane ne-bok choy eshisayo noma i-cole slaw yesitayela sase-Asia.
2. I-Alfredo meatballs kanye noshizi: lokhu I-Keto Cheesy Alfredo Sauce ihlanganisa izimbali ze ukholifulawa nge-mozzarella ushizi, impuphu kagalikhi, ushizi okhilimu, nokhilimu osindayo wesoso ecebile, ewugqinsi. Yikhonze kanyekanye ufulawa we-almond mozzarella izinti ukuze uthole ukudla okuphelele kwesiNtaliyane.
3. Amadombolo e-pizza: Abantu abaningi bakhonza ama-meatballs nge-marinara sauce, kungani ungashintshi izinto kancane? Hlanganisa ama-meatballs akho kulokhu i-pizza sauce I-Keto ivunyelwe futhi ufafaze ushizi we-Parmesan ukuze uthole i-twist entsha kuma-meatballs ase-Italian akudala.
4. Ama-meatballs e-BBQ: Izinhlobo eziningi ezithengwa esitolo ze-BBQ sauce zigcwele kakhulu ushukela kwengezwe. Ingabe inguqulo ye-ketogenic Yenziwe ngesosi katamatisi, uviniga we-apula cider, intuthu ewuketshezi, nesithelo se-monk, okuholela kuma-meatballs abhenyiwe namaswidi e-barbecue.
5. Ama-meatballs enyathi: Ukwenza ama-meatballs esitayela senyathi, okudingeka ukwenze nje ukuxuba ama-meatballs akho abhakiwe kusoso yenyathi (zama umaka frank). Ukuze uthole i-appetizer yephathi enhle, sebenzisa ngezipikili zamazinyo bese ucwilisa kulokhu ukugqoka kwe-keto ranch.

Sebenzisa inyama yenkomo efunzwe utshani kuma-meatballs akho e-keto

Isithako esiyinhloko kulawa ma-meatball e-keto yinyama yenkomo egaywe ngotshani. Kungani kubalulekile ukukhetha inyama yenkomo enotshani esikhundleni senyama yokusanhlamvu? Nazi izindlela ezintathu zenyama yenkomo edla utshani esekela ngayo impilo yakho.

# 1: Inyama yenkomo edla utshani iphezulu e-CLA

Inyama yenkomo efunzwe utshani iqukethe i-CLA (Conjugated Linoleic Acid) kunenyama evamile. I-CLA iyi-asidi enamafutha ehlotshaniswa nezinzuzo zezempilo njengokuncipha kwesisindo esinempilo, ukuzwela kwe-insulin, ngisho nokuvimbela umdlavuza ( ¹ ).

Ucwaningo lwe-in vitro luphakamisa ukuthi i-CLA ingavimbela ukukhula kwesimila ( ² ), kanti olunye ucwaningo oluhlotshaniswa nokudla kwe-CLA nokuvimbela umdlavuza webele kwabesifazane be-postmenopausal ( ³ ).

I-CLA isiza futhi nokugcina amazinga kashukela egazini enempilo. Ocwaningweni lwezingane ezikhuluphele oluphenya umphumela wamafutha anempilo emazingeni e-insulin, i-CLA ithuthukise ukuzwela kwe-insulin ( ⁴ ).

# 2: Inyama yenkomo efunzwe utshani igcwele amavithamini nama-antioxidants

Inyama yenkomo efunzwe utshani inamavithamini namaminerali amaningi kunenyama yenkomo ephakelwa okusanhlamvu, ikakhulukazi amavithamini A no-E. Futhi iqukethe ama-antioxidants amaningana, okuhlanganisa i-glutathione ne-superoxide dismutase ( ⁵ ). Nansi indlela la mavithamini nama-antioxidants angayizuzisa ngayo impilo yakho:

• Vitamin A: I-Vitamin A ikhonjiswe ukuthi isekela impilo enempilo, ukukhiqiza kanye namasosha omzimba.
• Vitamin E: I-Vitamin E ingasebenza njenge-antioxidant emzimbeni wakho, ivimbele ama-radicals mahhala futhi isekele amasosha akho omzimba ( ⁶ ).
• I-Glutathione: I-glutathione ingasiza ekwakheni nasekulungiseni izicubu zemisipha futhi isekele amasosha akho omzimba ( ⁷ ).
• I-Superoxide dismutase: Le enzyme ingaphula ama-molecule angaba yingozi kumaseli angalimaza izicubu ( ⁸ ).

# 3: Inyama yenkomo edla utshani inothile ngama-electrolyte

Abantu abaningi bayahlangabezana i-keto flu lapho beqala uhambo lwabo lwe-ketogenic. Kunezizathu ezimbalwa zokuthi kungani ungathola i-keto flu uma usaqala. Kodwa imbangela enkulu kakhulu ama-electrolyte aphelile.

Ukwandisa ukudla okucebile nge-electrolyte ngesikhathi sokujwayela amafutha kungasiza ekudambiseni uguquko. I-sodium, i-potassium, ne-magnesium ama-electrolyte amathathu ayinhloko futhi wonke atholakala enyameni edla utshani.

Kusukela ngo-2016, ukudla utshani akuseyona i-USDA elawulwayo. Ngakho uzokwazi kanjani ukuthi uthola umkhiqizo wekhwalithi? Uma inyama efunzwa ngotshani evela emakethe yangakini ingenazo izimpawu, umlimi wendawo ukubheja kwakho okuphephile.

Faka Lawa Ama-Meatballs E-Keto Alula Kuhlelo Lwakho Lokudla Lwamasonto onke

Ngokubekezela okuncane nokuhlela okuthile, ukulungiselela ukudla ekudleni kwe-ketogenic akudingeki kube nzima. Namathela amaresiphi e-keto asheshayo ongawenza noma yibuphi ubusuku beviki. Lokhu ngeke kukusize nje ukuthi uhlale endleleni ngokudla kwe-ketogenic, kuzoholela ekudleni okusheshayo okulungiselelwe, njengoba izitsha zakho eziningi zenziwe ngaphambi kwesikhathi.

Le recipe ye-meatball ingalungiswa ngezindlela ezinhlanu ezihlukene, okwenza kube umngane omkhulu wokulungiselela kwakho ukudla kwamasonto onke. Ngaphansi kwegremu lama-carbs ngebhola lenyama ngalinye, uzogcina i-carb yakho yansuku zonke iphansi ngaphandle kokudela noma yikuphi ukunambitheka oyilindele kubhola lenyama.

I-Keto Meatballs elula

Buyela kokuyisisekelo ngalawa ma-meatballs e-keto. Ziyizengezo ezinhle kakhulu ekudleni kwakho, noma ngabe uzilungiselela wena noma ubambe iphathi yedina.

• Isikhathi Sokulungiselela: Imizuzu ye-5
• Isikhathi sokupheka: Imizuzu ye-20
• Isikhathi esiphelele: Imizuzu ye-25
• Rendimiento: 8 - 10 ama-meatballs
• Isigaba: Cena
• Igumbi lasekhishini: I-European

Izithako

• 500 g / 1 ikhilogremu yenkomo egayiwe
• 1 iqanda elikhulu
• 1/2 indebe yeParmesan egayiwe
• 1/2 indebe mozzarella egayiwe
• Isipuni esingu-1 egayiwe ugarlic
• 1 ithisipuni pepper omnyama
• I-1 / 2 isipuni sikasawoti
• 1 isipuni se-whey protein (uma uthanda)

Imiyalo

1. Shisisa ihhavini ukuya ku-205º C / 400º F. Vala ishidi lokubhaka ngephepha elingangenwa amafutha.
2. Endishini, ngezandla zakho, hlanganisa zonke izithako futhi uxove kuze kuhlanganiswe kahle.
3. Yenza ingxube ibe ama-meatballs alinganayo futhi ubeke eshidini lokubhaka elilungisiwe.
4. Bhaka imizuzu engu-18-20.
5. Vumela ukupholisa kancane futhi uphake kushisa.

Ukudla okunomsoco

• Usayizi wengxenye: 1 ibhola lenyama
• Amakhalori: 153
• Amafutha: 10,9 g
• Ama-carbohydrate: 0.9 g (ama-carbohydrate amaningi : 0.7g)
• Amaprotheni: 12,2 g

I-Palabras clave: ama-meatballs e-keto