Iresiphi ye-Carb Cauliflower Isinkwa Esiphansi

Ukholifulawa uyinkanyezi yamaresiphi amaningi e-keto, okuhlanganisa naleli bhanisi lekholifulawa eline-carb ephansi. Futhi ukuthandwa kwayo kufanelekile.

Kanye ne-zucchini, i-cauliflower ingenye yemifino ye-keto engcono kakhulu hhayi nje ngenxa yemvelo yayo ephansi ye-carb, kodwa futhi ngenxa yokuguquguquka kwayo.

Ikhanda likakholifulawa liwusizo kakhulu. Ingalungiswa njengerayisi esikhundleni selayisi lendabuko, ingachotshozwa futhi yenziwe i-cauliflower pizza uqweqwe i-crunchy futhi imnandi, noma ingabhakwa nasezintini ukwenza isinkwa se-cauliflower.

Kunzima ukuthola izindlela zokupheka zesinkwa se-carb ephansi ezinambitheka kahle, kodwa lesi sinkwa se-cauliflower sihlukile. Futhi, le recipe ye-gluten-free ayilula nje, futhi ayinabisi, futhi igcwele amaprotheni kanye ne-fiber yokudla. Ilinganisa ngempela isinkwa esivamile ekunambithekeni nasekuthunjweni.

Ungakwazi ukugcwalisa inhlama yakho ngezinongo zase-Italy ukuze uthole isinkwa esimnandi sase-Italy noma wengeze ujamu omncane nebhotela lamantongomane e-macadamia ukuze uthole isinkwa esithinta kamnandi.

Inosawoti noma imnandi, uzofuna ukungeza le recipe ye-keto ohlwini lwakho lwamaresiphi we-carb ephansi.

Le bun ye-cauliflower elungele i-keto yile:

• I-Dildo.
• Kumnandi.
• Okumnandi.
• paleo.
• Imikhiqizo yobisi mahhala.

Izithako eziyinhloko yilezi:

• Izimbali ze-Cauliflower.
• Ufulawa we-alimondi.
• Amaqanda.
• Amaqabunga e-psyllium.

Izithako Ongazikhethela:

• Usawoti.
• URosemary.
• Oregano.
• Upelepele omnyama.
• Ibhotela lamantongomane
• I-Parmesan.

Izinzuzo zezempilo zesinkwa sekholifulawa

I-Cauliflower ingenye yemifino ethandwa kakhulu ekudleni kwe-keto ngesizathu. Ine-multipurpose, i-low-carb, futhi igcwele ama-macronutrients. Kungase kukumangaze ukufunda ukuthi ingakunikeza izinzuzo ezengeziwe ngesimo sesinkwa.

# 1: ingathuthukisa ukugaya kwakho

Uma kukhulunywa ngempilo yamathumbu kanye nokugaya, i-fiber inguzakwethu wakho wokuqala. Umzimba wakho awugayeki noma awumunce ifayibha ngendlela efanayo naleyo wenza ngayo kwamanye ama-carbohydrate.

Kunalokho, i-fiber yakheka emgudwini wakho wokugaya ukudla, isebenze njengokudla kwamagciwane amathumbu futhi isize impilo yamathumbu ngezindlela eziningi ( ¹ ).

Le recipe emnandi yesinkwa se-cauliflower inamagremu angu-3.7 efayibha ocezwini ngalunye, okungagcini nje ngokunciphisa ukudla kwakho okune-carb, kodwa futhi kugcina ukugaya kwakho kuhamba kahle futhi amagciwane akho amathumbu ejabule.

Ukwandisa nokuthambisa isitulo sakho akuyona ukuphela kwendlela i-fiber engakusiza ngayo. Ukuthola umthamo wakho wansuku zonke kungasiza futhi ngokumelene nenani lezinkinga zokugaya ukudla okufana nesilungulela, i-diverticulitis, i-hemorrhoids, nomdlavuza we-duodenal ( ² ).

Iningi le-fiber kulesi sinkwa sekholifulawa livela ekhoba le-Psyllium. I-Psyllium iwumthombo omkhulu wefiber encibilikayo nengancibiliki. Uma ungaqiniseki ngomehluko phakathi kwazo, nansi incazelo emfushane:

• I-soluble fiber: Yehlisa ukugayeka kokudla. Yakha ijeli emathunjini futhi ingehlisa i-cholesterol ngokuyibopha emgudwini wokugaya ukudla, okwehlisa i-LDL egazini ( ³ ).
• I-Insoluble fiber: Ivuselela ukugaya kwakho. Yengeza inqwaba esitulweni futhi ingakusiza ukuthi ihambe ngomgudu wakho wokugaya ukudla ( ⁴ ).

I-Psyllium husk iphinde isebenze njenge-probiotic, okusho ukuthi yondla amagciwane amahle emathunjini akho. Ama-probiotics asiza amasosha akho omzimba ngokuqinisa ukuzivikela kwakho kuma-bacterium angaphandle nokugwema izinkinga ezifana nesifo sohudo ( ⁵ ).

I-Psyllium husk ingaba wusizo nakakhulu uma ulwa nezinkinga zamathumbu okuvuvukala. Eqenjini labantu abanesifo sikaCrohn esisebenzayo, inhlanganisela ye-psyllium nama-probiotics itholakale iyindlela yokwelapha ephumelelayo ( ⁶ ).

# 2: ukusiza ukuvikela inhliziyo

I-fiber nayo inomthelela omuhle kakhulu empilweni yenhliziyo. Eqinisweni, lapho udla i-fiber eyengeziwe, mancane amathuba okuba uhlakulele umfutho wegazi ophezulu, isifo sohlangothi, i-cholesterol ephezulu, nesifo senhliziyo (CVD) ( ⁷ ) ( ⁸ ).

I-Psyllium husk, ikakhulukazi, iye yafundwa njengomthombo wefayibha engavimbela i-CVD ( ⁹ ).

Ukholifulawa unothile ngenhlanganisela ebizwa ngokuthi i-sulforaphane. I-Sulforaphane yaziwa njenge-antioxidant engaqondile futhi ingaba nezakhiwo zokuvikela inhliziyo ( ¹⁰ ).

Enye indlela i-sulforaphane engavikela ngayo inhliziyo yakho ngokusebenzisa amandla ayo okwandisa izindlela ezithile ze-antioxidant, yingakho ibizwa ngokuthi "i-antioxidant engaqondile", hhayi i-antioxidant ( ¹¹ ).

Lapho inhliziyo yakho iyeka ukuthola igazi elanele, futhi ngenxa yalokho umoya-mpilo, kungase kube nokulimala kwezicubu, okubizwa ngokuthi ukulimala kwe-ischemic. Ngenhlanhla, i-sulforaphane isiza ukuvikela ekulimaleni kwe-ischemic ngakho-ke ivikela inhliziyo yakho ( ¹² ) ( ¹³ ).

Kukhona iqhinga lokuthola okuningi ku-cauliflower. Ungakhulula i-sulforaphane kuphela ngokusika, ukusika, ukuhlanganisa, noma ukuhlafuna ikholifulawa. Kungaba kuhle ukusho ukuthi izimfanelo zakhe ezivikela inhliziyo zilinde wena ukuthi uzisebenzise.

Ukholifulawa nawo ungumthombo omkhulu kavithamini C kanye ne-folate ( ¹⁴ ). Ucwaningo luye lwabonisa ukuthi ukushoda kwalezi zakhi zomsoco kungase kuhlotshaniswe nethuba elikhulayo lokuthuthukisa isifo senhliziyo. I-Vitamin C nayo ibalulekile ekusebenzeni kahle kwamasosha omzimba, kuyilapho i-folate ingasiza ekuvimbeleni izinhlobo ezithile zomdlavuza njengomdlavuza womminzo kanye namanyikwe ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

Le mifino eguquguquka ngendlela emangalisayo futhi iyindlu yamandla ye-potassium. Ucwaningo luye lwabonisa ukuthi ukudla okunempilo kwale mineral kukhombisa ukuhlobana namazinga aphansi omfutho wegazi, okubuye kwehlisa ingozi yesifo senhliziyo (coronary heart disease). ¹⁸ ).

# 3: ingakhuthaza ukwehla kwesisindo

Ziningana izici eziba khona lapho uzama ukwehlisa isisindo. Yebo, ukuzivocavoca nokukhetha ukudla okulungile kufanele kube phezulu ohlwini lwakho, kodwa ukwaneliseka nomuzwa wokusuthi nakho kunendima.

Ifayibha kufulawa we-alimondi kanye nekhoba le-psyllium likusiza ukuthi uzizwe ugcwele futhi wanelisekile ngokungeza inqwaba futhi wehlise ukugayeka kokudla. Futhi abantu abadla i-fiber eningi bavame ukuba bancane kunalabo abayigwemayo ( ¹⁹ ).

Ucwaningo luye lwabonisa nokuthi uma ukhuluphele futhi uzama ukulahlekelwa amafutha angafuneki, ukwengeza i-fiber ekudleni kwakho kungathuthukisa kakhulu ukulahlekelwa isisindo ( ²⁰ ) ( ²¹ ).

I-Choline, egcwele amaqanda, ingesinye isakhi esinciphisa isisindo okufanele sibalulwe. Abacwaningi bakholelwa ukuthi i-choline inganciphisa isifiso sokudla futhi ngenxa yalokho yehlise ukudla okuphelele. Futhi ukugcina isifiso sakho sokudla kuyisihluthulelo sempumelelo yesikhathi eside yokulahlekelwa isisindo ( ²² ) ( ²³ ).

Imibono yokuphakela isinkwa sekholifulawa

Jabulela lesi sinkwa se-cauliflower ngesidlo sasekuseni ngedeshi yebhotela lamantongomane e-macadamia nesinamoni, noma yisebenzise ukwenza isemishi elisheshayo lesidlo sasemini.

Noma vele uyifake ku-toaster, engeza amafutha omnqumo kanye noshizi we-cheddar, futhi uyiphathe njenge-bruschetta emnandi ukuze uthole isidlo sasemini esisheshayo.

Ungakwazi futhi ukushintsha le recipe yesinkwa se-cauliflower enemisebenzi eminingi ibe yizinti zesinkwa ezishizi, wengeze ushizi we-mozzarella, ukuze uthole isidlo sakusihlwa sase-Italy esiphelele, noma isemishi likashizi elimnandi.

Yenza futhi i-appetizer enhle, kungaba ngokwayo noma ngokuncane ibhotela elidla utshani kanye ne-garlic powder. Noma ngabe ukwenza kanjani, uzofuna ukwengeza lesi sinkwa ohlelweni lwakho lokudla oluthandayo.

Manje njengoba usufunde zonke izinzuzo zezempilo zalesi sinkwa se-cauliflower se-ketogenic, kusele kuphela ukupheka nokunambitha. Ungabe usabheka ezinye izizathu zokwengeza ikholifulawa endleleni yakho yokuphila ye-keto njengoba ingenye yemifino ye-keto engcono kakhulu ongayithola.

I-Low Carb Cauliflower Isinkwa

Isinkwa se-cauliflower esine-carb ephansi esenziwe nge-psyllium, ufulawa we-alimondi, namaqanda siyindlela ephelele engenashukela, e-keto-friendly esikhundleni samasemishi kanye nethosti.

• Isikhathi Sokulungiselela: Amaminithi we-15.
• Isikhathi esiphelele: 1 ihora nemizuzu emi-10.
• Rendimiento: 12 (izingcezu).
• Igumbi lasekhishini: American.

Izithako

• 2 izinkomishi zikafulawa we-alimondi.
• Amaqanda angama-5.
• ¼ inkomishi ye-psyllium husk.
• 1 inkomishi ye-cauliflower irayisi.

Imiyalo

1. Shisisa ihhavini ukuya ku-180º C / 350ºF.
2. Faka ipani lesinkwa ngephepha lesikhumba noma isifutho sokupheka samafutha kakhukhunathi. Beka eceleni.
3. Esitsheni esikhulu noma iprosesa yokudla, hlanganisa ufulawa we-almond kanye ne-psyllium husk.
4. Shaya amaqanda ngesivinini esiphezulu imizuzu emibili.
5. Faka irayisi likakholifulawa uhlanganise kahle.
6. Thela ingxube epanini lesinkwa.
7. Bhaka imizuzu engama-55.

Ukudla okunomsoco

• Usayizi wengxenye: 1 ucezu
• Amakhalori: 142.
• Amakhabhohayidrethi: I-6,5 g.
• Isikhunta: I-3,7 g.
• Amaprotheni: I-7,1 g.

I-Palabras clave: isinkwa se-cauliflower esine-carb ephansi.