Le iresiphi elula evela imfanzi enqwabelene ngezithako ezincane kupakisha ukubonga ngezinzuzo zamafutha anempilo. Nakuba izimfanzi zaziwa ukuthi zicebile ngamaprotheni, i- Aguacate kwengezwe futhi kusetshenziswe uwoyela kakhukhunathi Ngesifutho, bahlinzeka ngamafutha anempilo adingekayo ekudleni kwe-ketogenic.
Izinzuzo zikakotapheya
Ngenxa yokuthi ukudla kwe-ketogenic kugcizelela ukudla okuphezulu kwamafutha akusho ukuthi wonke amafutha alungile. Amafutha kuthuliswa Abhekwa njengamafutha anempilo njengoba enikeza izinzuzo eziningi ezihlanganisa umfutho wegazi ophansi, ingozi ephansi yesifo senhliziyo, nokunciphisa ukumelana ne-insulin. Ngokuphambene, amafutha e-polyunsaturated kanye nama-trans ajwayele ukubizwa ngokuthi "amafutha amabi" njengoba evuvukala, amabi emathunjini, futhi andisa ingozi yesifo senhliziyo nomdlavuza.
Ukwatapheya uyingxenye yohlu lwethu lwamafutha e-monounsaturated. Ngaphezu kokuba umthombo wamafutha anempilo, ukwatapheya uyisithelo esisebenza ngezindlela eziningi esiqukethe izinzuzo eziningi. Ezinye zezinzuzo zihlanganisa:
- Umthombo ocebile we-oleic acid.
- Ikhuthaza impilo yenhliziyo.
- Kuthuthukisa ukugaya.
- Khipha ubuthi emzimbeni wakho.
- Umthombo omuhle wamavithamini, amaminerali kanye nezakhamzimba.
Akubona kuphela labo abadla ukudla okukhethekile abathola izinzuzo zokufaka ukwatapheya ekudleni, wonke umuntu angazuza! Komama nezinsana, ukwatapheya ungumthombo omuhle we-folate (folic acid), okhuthaza ukukhula kwamangqamuzana okunempilo. Inani elanele le-folic acid ngaphambi nangesikhathi sokukhulelwa lingasiza ekuvimbeleni izinkinga ezithile zokuzalwa.
Labo abasebenzayo bangazuza ku-potassium i-avocado ehlinzeka, njengoba le electrolyte isiza ukwakha imisipha futhi iphule ama-carbohydrate. Ngaphezu kwalokho, ukwatapheya uyahlinzeka Amafutha angasebenzi kuhle. Uma ufuna isithelo esingenayo inkomba ephezulu ye-glycemic futhi esingenayo ushukela, Ukotapheya kukhona! Ingasaphathwa, ukwatapheya kuyajabulisa ukwengeza izitsha eziningi.
Iresiphi Yezinqwaba izimfanzi keto
Ngisho nanjengokudla okunamaprotheni amaningi, le recipe elula eyisimfanzi estakiwe enezithako ezincane ipaka ipunch enezinzuzo zamafutha anempilo.
- Isikhathi Sokulungiselela: Amaminithi we-5.
- Isikhathi sokupheka: Amaminithi we-10.
- Isikhathi esiphelele: Amaminithi we-15.
- Rendimiento: 4.
- Isigaba: Ukudla kwasolwandle
- Igumbi lasekhishini: American.
Izithako
- 9 - 12 imisila yezimfanzi.
- Isifutho samafutha kakhukhunathi.
- 3 ukotapheya ovuthiwe kodwa oqinile.
- 2 ulamula.
- 4 amaqabunga amakhulu e-basil.
- 1 ithisipuni kasawoti opinki.
- Umsiki wamakhukhi.
Imiyalo
- Beka indawo yokupholisa ebhodini lokubhaka. Gcoba ngamafutha kakhukhunathi.
- Beka ama-shrimp eceleni kwe-grill. Fafaza ngosawoti omncane kusuka phezulu. Lokhu kuzoqinisekisa ukuthi anosawoti olinganayo. Gcoba izimfanzi zakho ngamafutha kakhukhunathi.
- Beka i-oven rack endaweni ephakeme kakhulu. Shisisa ihhavini yakho ibe ngu-260º C / 500º F ngomsebenzi we-Broil uma unayo.
- Faka ama-shrimp ngaphansi kwe-grill. Setha isibali sikhathi imizuzu emi-5.
- Ngalesi sikhathi, vula ukotapheya wakho, uwusike futhi uwahlanganise endishini nejusi kalamula kanye nosawoti osele.
- Khipha izimfanzi kuhhavini.
- Usebenzisa i-cookie cutter epuletini, uthele enye ingxube kakotapheya endingilizini bese ucindezela phansi ngobumnene, ushelela ngokucophelela kubhotela lekhukhi ukuze uveze ukwatapheya ocushiwe. Phinda epuletini ngalinye.
- Faka ama-shrimp angu-3-4 ku-avocado ngayinye nxazonke, umsila ubheke phezulu. Okulandelayo, gcoba amaqabunga e-basil njengokungathi ugoqa iphephandaba.
- Sika i-basil ngokucophelela, uyigoqe kahle, udale i-basil cheesecloth. Fafaza izimfanzi.
- Khonza, gcizelela futhi ujabulele!
Ukudla okunomsoco
- Amakhalori: 289
- Amafutha: 21,8 g
- Ama-carbohydrate: 14,2 g
- Amaprotheni: 12,3 g
I-Palabras clave: iresiphi ye-keto shrimp mounds