Inkukhu i-tikka masala ingesinye sezitsha zaseNdiya ezaziwa kakhulu eNtshonalanga. Iresiphi yendabuko inikezwa ilayisi nesinkwa se-naan ukusiza ukucwilisa isoso elimnandi.
Kodwa-ke, le nguqulo ye-keto ayisusi kuphela ama-carbs ku-sauce, iphinde isuse i-naan ephezulu ye-carb nelayisi. Ngokwenza kanjalo, le tikka masala nayo ayinayo i-gluten engu-100%.
Uma ufuna kungabi bikho, vele ubeke ukhilimu osindayo esikhundleni sikakhilimu kakhukhunathi noma ubisi lukakhukhunathi.
Le recipe yenkukhu i-tikka masala yile:
- Okumnandi
- Iyaduduza.
- Kumnandi
- Okubabayo.
Izithako eziyinhloko yilezi:
- Amathanga enkukhu.
- Ingxube yezinongo.
- Ukhilimu kakhukhunathi.
Izithako Ongazikhethela:
- Isiphepho.
- I-Cardamom.
- I-coriander entsha
3 Izinzuzo Zezempilo Zale Inkukhu Tikka Masala
# 1: ukwesekwa kwesisindo
Inkukhu iwumthombo omuhle kakhulu wamaprotheni, adlala indima ebalulekile ekulawulweni kwesisindo nokunakekelwa. Uma ufuna ukunciphisa umzimba futhi wakhe imisipha, ukuthola amaprotheni afanele kuyadingeka. Amaprotheni aphinde anikeze umphumela wokusutha othuthukisiwe, okusiza uzizwe ugcwele futhi wanelisekile isikhathi eside ( 1 ).
Le keto inkukhu tikka masala inikeza esinye isithako esiyimfihlo ulahlekelwe isisindo: Ukhilimu kakhukhunathi.
Ucwaningo lubonisa ukuthi ukudla amafutha kakhukhunathi kungasiza ekunciphiseni ukuzungeza okhalweni. Kolunye ucwaningo, abacwaningi banikeze iqembu lamavolontiya amafutha kakhukhunathi amasonto amane futhi balinganisa izinqe zabo ngaphambi nangemuva.
Ngemva kwamasonto amane, amavolontiya abonisa ukuzungeza okhalweni okunciphe kakhulu, lokhu kwabonakala ikakhulukazi kumavolontiya abesilisa ( 2 ).
Ama-MCTs (i-medium chain triglycerides) kuwoyela kakhukhunathi kungenzeka abe nomthelela kulo mphumela wokuncipha kwesisindo. Ucwaningo lubonisa ukuthi ama-MCTs angasiza ekunciphiseni isifiso sakho sokudla futhi angathuthukisa ukushiswa kwamafutha ( 3 ) ( 4 ).
# 2: thuthukisa ukugaya
Le recipe yenkukhu i-tikka masala igcwele izinongo ezithuthukisa ukugaya. I i-ginger, i-cumin ne-coriander yizithako ezimbalwa ezithuthukisa ukugaya ezenza lesi sidlo sibe sihle kulabo abanokugaya okubuthakathaka.
Ujinja waziwa ngokukwazi ukudambisa ukungagayeki kokudla. Eqinisweni, abesifazane abakhulelwe bavame ukuphuza itiye le-ginger ukuze banqobe ukugula kwasekuseni okubangelwa ukukhulelwa ( 5 ).
Ukwengeza, i-ginger ingasiza futhi ekuqulekeni okuvamile ngokuthuthukisa isikhathi sokuhamba sokudla. Olunye ucwaningo lwaze lwabonisa ukuthi ukufakwa kwe-ginger kuthuthukisa izinga lokuphuma kwesisu ngo-50% ( 6 ).
Kanye nejinja, i-cumin, ne-coriander sekusetshenziswe izinkulungwane zeminyaka esikweni lendabuko lamaNdiya ukuze kuthuthukiswe ukugaya. Ucwaningo lubonisa ukuthi lezi zinongo ezishisayo zingathinta impilo yokugaya ngokuthuthukisa ukusebenza kwe-enzyme nokwandisa ukukhululwa kwe-bile esibindini ( 7 ) ( 8 ).
# 3: ukukhuthaza izinga likashukela egazini elinempilo
Ukulandela ukudla kwe-ketogenic kungenye yezindlela ezinamandla kakhulu zokulawula izinga likashukela egazini ngoba, ngokwemvelo, ugwema ukudla okungadala i-sugar spike noma i-spike.
Nokho, ukulinganisa izinga likashukela egazini kuwumsebenzi wangaphakathi kanye nomsebenzi wangaphandle. Ngamanye amazwi, ukuqapha izinga likashukela egazini ngokubuka lokho okudlayo akuyona ukuphela kwendlela yokugcina impendulo efanele yeglucose yegazi.
Olunye ucezu olubaluleke ngokulinganayo lwephazili kashukela egazini ukondla izitho nezicubu ezinomthwalo wemfanelo wokucubungula ama-carbohydrate.
U-anyanisi ungumthombo ocebile wesitshalo se-quercetin. Phakathi kwezinye izinzuzo eziningi, i-quercetin iboniswe ukuthi inamandla okulwa noshukela ngokuthuthukisa umsebenzi wamathumbu akho amancane, amanyikwe, izicubu ze-adipose nesibindi ( 9 ).
Ucwaningo luphinde luveze ukuthi u-anyanisi ungaba nomphumela wokwehlisa ushukela wegazi kuzo zombili izinhlobo zesifo sikashukela sohlobo 1 nohlobo 2 ( 10 ).
I-Keto Chicken Tikka Masala ngemizuzu engama-30
Uyathanda ukudla okumnandi kwamaNdiya?
Le carb ephansi yenkukhu i-tikka masala iyiresiphi emnandi nelula yesidlo sakusihlwa saphakathi nesonto saseNdiya. I-marinade, izinongo nemifino kugcwele ukunambitheka futhi kudala ukudla okucebile nokufudumele.
Le recipe ingenziwa futhi Ebhodweni Elisheshayo noma ku-cooker kancane, kodwa akukho lutho oluqhathaniswa nokupheka ngendlela yendabuko ye-skillet.
- Isikhathi Sokulungiselela: Amaminithi we-10.
- Isikhathi esiphelele: Amaminithi we-30.
- Rendimiento: 5.
Izithako
- Amathanga enkukhu ama-4, uthathe izingcezu ezincane.
- ½ inkomishi kakhukhunathi ukhilimu noma nonfat Greek iyogathi.
- 1 isipuni se-garam masala.
- Onion anyanisi oqoshiwe.
- 2 bell pepper, oqoshiwe.
- 1½ izinkomishi ukhilimu onzima.
- ½ inkomishi ye-keto-safe utamatisi sauce.
- 1 ithisipuni ye-pepper emnyama.
- 1 ithisipuni kasawoti olwandle.
- 1 ithisipuni ikhumini lomhlabathi.
- 1 ithisipuni yejinja.
- 1 ithisipuni i-chili powder.
- 1 ithisipuni ye-coriander.
- 1 ithisipuni ebhema i-paprika.
- 1 ithisipuni i-garlic powder.
Imiyalo
- Endishini enkulu, engeza inkukhu, ukhilimu kakhukhunathi noma iyogathi ne-garam masala uhlanganise kuze kuhlanganiswe.
- Ngenkathi inkukhu i-marinated, engeza u-anyanisi oqoshiwe kanye ne-bell pepper esitokisini esikhulu phezu kokushisa okuphakathi nendawo bese upheka imizuzu engu-3.
- Engeza inkukhu ku-skillet bese upheka imizuzu engu-10, uvuselela ngezikhathi ezithile.
- Engeza ezinye izithako ku-blender wejubane eliphezulu, ukushaya ngesivinini esiphezulu kuze kuhlanganiswe nje.
- Thela okuqukethwe ku-skillet bese upheka, umbozwe, imizuzu engu-14-16, noma ize inkukhu ifinyelele izinga lokushisa langaphakathi lika-75º C / 165º F.
- Khonza ngohlangothi lwelayisi likakholifulawa noma ukholifulawa oshisayo.
Ukudla okunomsoco
- Amakhalori: 469.
- Amafutha: I-43,3 g.
- Ama-carbohydrate: 7.3 g (Ingqikithi: 4.2 g).
- Isikhunta: I-3,1 g.
- Amaprotheni: I-18,8 g.
I-Palabras clave: keto inkukhu tikka masala.