Iresiphi ye-Keto ebhemayo yesoso yesoso

Kukangaki uthatha isoso ye-BBQ ukuze nje ubuke amaqiniso omsoco bese ubeka ibhodlela phansi ngokushaqeka?

Iningi le-keto dieters liyazi ukuthi kunzima kangakanani ukuthola i-low-carb noma i-keto-friendly seasonings ukugqoka isidlo sakho osithandayo. Phela, njengamanye ama-keto dieters enza isilinganiso samagremu angu-30 wama-carbs enetha ngosuku noma ngaphansi, ubani ofuna ukuchitha lawo ma-carbs ngokuthela isoso?

Phefumula kalula, ngoba izifiso zakho sezizofezeka. Le recipe ye-keto barbecue sauce ithatha imizuzu emihlanu nje yesikhathi sokulungiselela kanye nemizuzu engu-30 yesikhathi sokupheka. Ngaphezu kwalokho, iqukethe amagremu amabili efayibha yokudla, ehlisa inani lama-carbohydrate libe ngu-4.9 amagremu ngokuphakelwa ngakunye.

Uyenza kanjani isoso ye-carb ephansi kanye noshukela we-BBQ?

Uhlobo oluhamba phambili lwesoso yezoso ethengwa esitolo lungaba namagremu angu-18 engqikithi yamacarbohydrate ngokuphakwa ngakunye, futhi usayizi wokuphakelwa izipuni ezimbili nje ( ¹ ). Okubi nakakhulu, iqukethe amagremu angu-16 kashukela owengeziwe, amafutha angu-zero, nephrotheni engu-zero. Ngisho namaresiphi amaningi e-BBQ sauce othola ku-inthanethi agcwele ushukela, futhi engeza ama-molasses noma uju emaresiphi.

Isosi ye-BBQ ethengwa esitolo ivamise ukwenziwa ngenhlanganisela yesiraphu yommbila, isitashi sombila, ama-molasses, nejusi yezithelo, okungekho ekwenza ukhalo lwakho ikwenzele okuthile, noma umzamo wakho wokungena kukho.

Izithako zokwenza isoso ye-keto barbecue

Lapho wenza isoso ye-BBQ eyenziwe ekhaya, kufanele ugweme noma yiziphi izithako zokwenziwa ezingafunwa. Ngaphezu kwalokho, ungakwazi ukuguqula izithako ukuze isoso yakho ibe okubabayo noma acidic njengoba ufuna. Ezinye zezithako eziyinhloko kule sauce zihlanganisa:

• Utamatisi kasoso, hhayi unamathisele utamatisi.
• I-Apple cider uviniga.
• Isoso eshisayo.
• I-Worcestershire sauce.
• Insundu yesinaphi
• Stevia.
• Izinongo, okuhlanganisa u-anyanisi powder, u-garlic powder, i-chili powder, ne-cayenne powder.
• Intuthu ewuketshezi.

Kungani i-stevia ithatha indawo kashukela ephansi ye-carbohydrate?

Awukho ushukela kule recipe. Lokhu kungenxa yokuthi ushukela, ngisho noshukela wemvelo njengama-molasses, isiraphu ye-maple, ushukela onsundu, noma uju, ukhulisa kakhulu inani lama-carbohydrate.

Le recipe isebenzisa i-stevia, enye i-sweetener ye-ketogenic efana ne-Swerve noma i-erythritol.

I-Stevia imnandi izikhathi eziyi-100 kuye kwezingama-300 kunoshukela ojwayelekile, okusho ukuthi udinga inani elincane kuphela ukuze uyishukela. Nakuba iresiphi yendabuko ye-sauce ye-BBQ idinga izinkomishi ezingu-1 kuya kwezi-2 zoshukela onsundu, uzodinga kuphela isipuni se-stevia ku-recipe elandelayo.

Izinguquko kule sauce ye-keto barbecue

Le sosi ingenziwa ngendlela oyifisayo kalula ngokuthanda kwakho ngaphandle kokwandisa okuqukethwe kwama-carbohydrate. Zama ukuhlukahluka okulandelayo ukuze ubeke eyakho i-spin kule recipe:

• Kwenze kube okubabayo: Uyazithanda izinto ezibabayo? Engeza ukuthinta okukodwa kwe-sauce eshisayo, i-cumin, nopelepele we-cayenne.
• Kwenze kube muncu: Uyafuna ukuthi isoso yakho ye-BBQ ibe ne-acidic kancane? Engeza ingcosana eyengeziwe kaviniga.
• Kwenze ngaphandle koshukela: Ukwenza isoso ye-BBQ engenashukela, susa i-stevia sweetener. Lokhu kuzonikeza isoso ye-BBQ ukunambitheka kwentuthu ehlukile esikhundleni sesoso yesoso yesoso yoju olumnandi oyijwayele.

Imfihlo, Isithako Esinempilo SeSauce Yebhayi Ephansi YeCarb: I-Apple Cider Vinegar

Isithako esisodwa ongasiboni kakhulu ekuphekeni i-apula cider vinegar (ACV). Nakuba ingasetshenziswa ngokuvamile, kufanele kube okuphambene, njengoba iwukudla okunomsoco. Lesi sithako siboniswe ku:

# 1: ukusiza ukwehlisa isisindo

Ukudla kwansuku zonke kwezinhlobo ezithile zikaviniga, njenge-apula cider uviniga, kungakusiza ulahlekelwe isisindo. Ngokocwaningo oluthile, amadoda akhuluphele athatha izipuni ezimbili zikaviniga ngosuku isikhathi esingamasonto angu-12 abona ukwehla kwesisindo somzimba, i-BMI, indawo yamafutha e-visceral, umjikelezo okhalweni, namazinga e-serum triglyceride, uma kuqhathaniswa neqembu le-placebo. ² ).

# 2: Isiza ukugcina inhliziyo yakho iphilile

I-ACV ikhonjiswe ukuthi yehlisa i-cholesterol "embi" ye-LDL (low-density lipoprotein) ngenkathi ikhulisa i-cholesterol "enhle" ye-HDL kumagundane ( ³ ). Imiphumela iphakamisa ukuthi ukudla kwansuku zonke kwe-ACV kungasiza ukuvikela impilo yenhliziyo nemithambo yegazi yabantu abanezinkinga ze-metabolic.

# 3: Isiza ukuthuthukisa impilo yesikhumba

Ubuwazi ukuthi i-ACV iqukethe izakhi ezibalulekile njenge-acetic acid, i-lactic acid ne-citric acid? Wonke lawa ma-acids ahlukene akhonjisiwe ukuvimbela ukukhula kwamagciwane athile aziwa ukuthi abangela izinduna futhi asize ukukhuthaza i-microbiome yesikhumba enempilo ( ⁴ ).

Jabulela isoso ye-keto barbecue nazo zonke izitsha zakho ozithandayo

Ihlobo lidinga ukosiwa, ngakho shisa izoso noma ususe ibhodwe eshalofini, ngoba sekuyisikhathi sokuqala ukupheka. Le sauce ye-ketogenic ikuvumela ukuthi ujabulele izitsha zakho ze-barbecue ezihamba phambili ngaphandle kwama-carbohydrate noshukela.

Uma uhlela imenyu yezoso egcwele, hlola lokhu nokufakwa ukuze uthole iziphakamiso. Ungakwazi futhi ukujabulela "ukholifulawa amazambane aqoshiwe, of isipinashi esinokhilimu ama-carbohydrate aphansi, i-jalapeños noma ezinye I-Celeriac Fries. Ngokushesha uzoba nesidlo esiphansi se-carb esifanele wonke umndeni wakho.

I-Keto ibhema isoso ye-barbecue

Amasoso amaningi e-BBQ aqukethe ushukela nama-carbohydrates (afinyelela ku-16g ngokuphakelwa okukodwa nje). Le sosi ye-keto barbecue ikuvumela ukuthi ujabulele isoso yesoso yesoso eshunqayo ngaphandle kokukukhipha ku-ketosis.

• Isikhathi Sokulungiselela: Amaminithi we-5.
• Isikhathi sokupheka: Amaminithi we-30.
• Isikhathi esiphelele: Amaminithi we-35.
• Rendimiento: 340 g / 12 oz.
• Isigaba: Abaqalayo
• Igumbi lasekhishini: American.

Izithako

• 225 g / 8 oz utamatisi sauce.
• 2 wezipuni apple cider uviniga.
• 1 isipuni se-sauce eshisayo.
• 1 isipuni se-Worcestershire sauce.
• 2 wezipuni zentuthu ewuketshezi.
• 2 wezipuni lwesinaphi brown.
• 1 isipuni se-stevia noma enye i-keto sweetener oyikhethayo.
• 1 ithisipuni i-chili powder.
• 1/4 ithisipuni pepper cayenne.
• 2 wezipuni u-anyanisi powder.
• 1/2 ithisipuni i-garlic powder.
• 1/2 isipuni sikasawoti

Imiyalo

1. Epanini elincane, engeza zonke izithako.
2. Letha isoso ngamathumba phezu komlilo ophakathi.
3. Nciphisa ukushisa kube phansi bese ubhala imizuzu engu-30.
4. Vumela ukupholisa kancane ngaphambi kokuphakela. Gcina efrijini.

Ukudla okunomsoco

• Usayizi wengxenye: 30 g / 1 oz.
• Amakhalori: 25.
• Amafutha: I-0,2 g.
• Ama-carbohydrate: 7,1 g (4,9 g inetha).
• Amaprotheni: I-0,4 g.

I-Palabras clave: i-keto barbecue sauce.