Iresiphi Yekhabhoni Ephansi Ye-Turkey Chili

Lapho izinga lokushisa lehla futhi ihlobo liphenduka ekwindla, akukho okumnandi kunesitsha se-hot chili con carne.

Kungakhathaliseki ukuthi ufuna nje ukujabulela isitsha esishisayo sikachili endaweni entofontofo yekhaya lakho nganoma iluphi usuku, noma uhlele ukwenza inqwaba kumpheki ongasheshi ngoMgqibelo ekuseni ngezinsuku ezizayo, upelepele ungenye yezindlela zokupheka eziyintandokazi ekwindla. ngeke ihambe.

Into eyodwa eyenza upelepele ube ukudla okuyintandokazi kubantu abaningi ukuguquguquka kwawo. I-Texas chili con carne yakudala futhi elayishiwe ithathelwe indawo yinqwaba yezinhlobonhlobo, okuhlanganisa i-chili yemifino, i-paleo chili ngaphandle kukabhontshisi, upelepele omhlophe noma upelepele wenkukhu.

Uzobe usungeza enye inguqulo kulolu hlu. I-white turkey chili. Uma ubheka ulwazi lokudla okunempilo ngezansi, uzobona ukuthi le recipe enempilo iqukethe amagremu angu-5.5 kuphela we-carbs enetha ngokukhonza, ngakho-ke i-carb ephansi, i-gluten-free, ne-ketogenic ngokugcwele.

Uyini umehluko phakathi kukapelepele omhlophe nopelepele obomvu?

I-chili "emhlophe" ithola igama layo ngokubukeka kwayo. Ngokungafani nopelepele obomvu, ohlanganisa utamatisi osikiwe, usoso katamatisi, inyama yenkomo egayiwe, ubhontshisi, upelepele we-cayenne, ne-chili powder, i-chili ye-turkey yendabuko emhlophe ivame ukubilisa inyama ye-turkey, ubhontshisi omhlophe, upelepele oluhlaza, isilimo esidliwayo esinamagatsha anamanzi kanye nommbila emhluzweni. Uzothola izindlela zokupheka eziningi ze-chili elimhlophe ezisebenzisa uhlobo oluthile lwenyama echotshoziwe, njengenkukhu echotshoziwe noma i-turkey.

Ukwengeza ungqimba lwe-creaminess ku-chili emhlophe, izindlela zokupheka eziningi zihlanganisa ubisi nomhluzi, ukushaya ukhilimu onzima. Uma ufuna ukwengeza ezinye izinongo, ungangeza ama-jalapenos noma upelepele oluhlaza odayiwe. Okokugcina, ukuyifaka nge-cheddar ushizi osikiwe noma ama-tortilla chips kuzokwengeza kancane kancane ku-iresiphi.

Ungayenza kanjani i-chili emhlophe ye-carb emhlophe?

Izindlela zokupheka eziningi ze-chili elimhlophe zibiza izinhlobo ezahlukene zikabhontshisi nommbila, okwenza iresiphi ehlwabusayo, kodwa ngeke kube i-carb ephansi kakhulu. Ukuze wenze isidlo sakho esiphundu se-carb low chili, kufanele wenze izinguquko ezimbalwa.

Susa noma yiziphi izithako eziphezulu ze-carbohydrate

Ukuze wenze le recipe ye-chili enempilo, uzodinga kuqala ukususa yonke imidumba, kuhlanganise nobhontshisi we-navy, ubhontshisi wezinso, nobhontshisi omnyama. Nakuba kungase kubonakale kungavamile ukwenza i-chili ngaphandle kukabhontshisi, themba ukuthi kusenezinhlobonhlobo zama-flavour ongazifaka kulesi sidlo.

Okwesibili, uzodinga ukuqeda okusanhlamvu. Izindlela zokupheka eziningi ze-chili zithelwa phezu kwe-quinoa noma irayisi, ikakhulukazi i-chili yemifino. Uma isiko emndenini wakho kuwukukhonza i-chile con arroz, kukhona ukushintshana okuncane kwe-keto ongakwenza. Esikhundleni sokuthela i-chili phezu kwerayisi elimhlophe, elipakisha amagremu angu-45 ama-carbs enkomishini ngayinye, ungathela le chilili elinempilo phezu kwerayisi likakholifulawa ( ¹ ). Ilayisi likakholifulawa limane nje ukholifulawa ihlukaniswe yaba imicu efana nelayisi.

Phezulu ngezinketho ezinempilo, ezine-carb ephansi

Ngenkathi ungakwazi ukwengeza i-chili oyikhonzile ngama-tortilla chips noma ezinye izinketho eziphezulu ze-carb, sebenzisa izithako ze-keto kule recipe ye-turkey. Ungakwazi ukwengeza i-chili yakho ngokwatapheya, upelepele wensimbi oqoshiwe, ushizi ogayiwe, iyogathi yesiGreki esobala, ubhekeni, noma ukhilimu omuncu.

Kungani kufanele usebenzise ubisi lukakhukhunathi esikhundleni sikakhilimu onzima?

Uyazi ukuthi yini ubisi luvunyelwe ekudleni kwe-ketogenic. Kodwa-ke, kufanele ukhethe kuphela imikhiqizo yobisi yekhwalithi ephezulu kakhulu, eklanyelwe, kanye ne-organic lapho kungenzeka. Futhi, nakuba ubisi luqukethe amaprotheni namafutha anempilo, lusaqukethe ushukela (i-lactose), okwenza ukudla okuthile, ikakhulukazi ubisi lwe-semi-skimmed, nobisi olujikisiwe, olungafaneleki ukudla okune-carbohydrate ephansi.

Ubisi lulungile ngokulinganisela, kodwa enye indlela engcono kakhulu ukwenza ukudla kwakho kungabi nobisi. Ezindleleni eziningi zokupheka, kuhlanganise ne-white turkey chili recipe, lokhu kusho ukufaka ubisi lukakhukhunathi noma ukhilimu ngobisi lukakhukhunathi noma ukhilimu onzima.

Ingabe ubisi lukakhukhunathi luzokwenza iresiphi inambitheke njengokhukhunathi?

Ezimweni eziningi, cha. Cabanga ngesidlo sakho sekhari sase-Thai osithandayo. Inothile, iwugqinsi futhi inokhilimu, kodwa awuwuboni ukhukhunathi. Okufanayo kuya nezindlela zokupheka eziningi, kuhlanganise nale chilili elimhlophe.

Uma iresiphi iqukethe izinongo ezanele nezinye izithako zokumboza ukunambitheka kukakhukhunathi, ngeke ukubone. Lokhu kuyiqiniso ikakhulukazi uma iresiphi iqukethe ama-flakes kapelepele obomvu, upelepele omnyama, usawoti wasolwandle, noma i-garlic, okubonakala kusebenza ngendlela emangalisayo ekususeni cishe ukunambitheka okumnandi kukakhukhunathi. Uma wenza upelepele omhlophe futhi usenokunambitheka okuthile kakhukhunathi, zama ukufaka kancane kancane umhluzi wenkukhu enhlanganisweni.

Kungani ukusetshenziswa kukakhukhunathi kuwusizo kakhulu ekudleni kwe-ketogenic?

Akukhona nje kuphela ukuthi ubisi lukakhukhunathi lungakwazi ukwengeza i-creaminess esobho nezitshulu, lwengeza imisoco eminingi ongase ungayidli ngenye indlela. Ubisi lukakhukhunathi luwumthombo onamandla wezakhi, olunconywa ngezinzuzo zalo zezempilo.

Amaphesenti angamashumi ayisishiyagalolunye nantathu wokuqukethwe obisini lukakhukhunathi avela emafutheni, amaningi awo avela ezinhlotsheni ezithile zama-saturated fatty acids okuthiwa. i-medium chain triglycerides (MCT). Labo abadla ukudla kwe-ketogenic babhekisela kuma-MCT njengomthombo wamandla ofanele, kodwa yini eyenza lawa ma-fatty acids akhetheke kangaka?

Ngokungafani nama-fatty acids amaningi, I-MCT awawadingi ama-enzyme ukuze awaphule ngesikhathi sokugaya. Kunalokho, zihanjiswa ngqo esibindini, lapho zingasetshenziswa khona ngokushesha ukuze zibe namandla. Lokhu kuphakamisa amazinga akho e-ketone futhi kubangela ukugcinwa kwamafutha okuncane emzimbeni wakho. Ama-MCT abuye aboniswa ukwandisa ukucaca kwengqondo, asheshise umzimba wakho, aqinise inhliziyo yakho, futhi athuthukise ukugaya kwakho ( ² ).

Faka le recipe ye-chili emhlophe ohlelweni lwakho lokudla lwamasonto onke

Le chilili elimhlophe le-turkey iresiphi ephelele enempilo ongayifaka kweyakho kulungiselelwa ukudla kwamasonto onke. Kuthatha imizuzu emihlanu kuphela ukulungisa kanye nesikhathi sokupheka esiphelele semizuzu engu-15 kuphela, ngakho-ke izobe isilungele ukudliwa emizuzwini engu-20.

Uma ungumzali omatasa noma uchwepheshe osebenzayo, cabanga ukulungisa i-chili yakho Ebhodweni Elisheshayo noma I-Slow Cooker ukuze uthole indlela "yokusetha bese uyikhohlwa" yokupheka. Uma kungenjalo, ungayilungisa kuhhavini waseDutch noma ebhodweni elikhulu phezu kokushisa okuphakathi.

Cishe ngamagremu angu-30 wamaprotheni kanye namagremu angaphansi kuka-6 wama-carbs ngokukhonza ngakunye, le recipe ye-chili izosiza ukugcina i-carb yakho iphansi futhi uhlelo lwakho lokudla lujabulisa.

Ikhabhoni Ephansi Elula Emhlophe Turkey Chili

Le chili elimhlophe elimhlophe liyi-carb ephansi futhi izoshintsha umqondo ophethwe kabanzi wokuthi inyama ye-turkey yomile.

• Isikhathi Sokulungiselela: Amaminithi we-5.
• Isikhathi sokupheka: Amaminithi we-15.
• Isikhathi esiphelele: Amaminithi we-20.
• Rendimiento: 5.
• Isigaba: Intengo.
• Igumbi lasekhishini: American.

Izithako

• 500g/1lb organic ground turkey inyama (noma egayiwe yenkomo, iwundlu noma ingulube).
• 2 izinkomishi rice cauliflower.
• Izipuni eziyi-2 zamafutha kakhukhunathi.
• 1/2 anyanisi we-Vidalia.
• Ama-clove ayi-2 kagalikhi
• 2 izinkomishi zobisi lukakhukhunathi lonke (noma ukhilimu onzima).
• Isipuni esingu-1 sesinaphi.
• 1 ithisipuni kasawoti, pepper omnyama, thyme, isilimo esidliwayo esinamagatsha anamanzi, u-garlic powder.

Imiyalo

1. Ebhodweni elikhulu, shisa amafutha kakhukhunathi.
2. Phakathi naleso sikhathi, nquma u-anyanisi nesweli. Yengeze emafutheni ashisayo.
3. Govuza imizuzu engu-2-3 bese ufaka i-turkey egayiwe.
4. Hlukanisa inyama nge-spatula bese uvuselela njalo kuze kube yilapho ihlukana.
5. Engeza i-seasoning mix ne-cauliflower rice bese uvuselela kahle.
6. Uma inyama ibomvu, engeza ubisi lwekakhukhunathi, upheke emlilweni omncane futhi uvumele ukunciphisa imizuzu engu-5-8, uvuselela njalo.
7. Kuleli qophelo selilungele ukukhonza. Noma ungayiyeka inciphise ngesigamu ize ijiyile futhi isebenze njengesoso.
8. Hlanganisa noshizi ogayiwe ukuze uthole isoso ewugqinsi.

Amanothi

Iziphakamiso zokuhlanganisa:.

• I-Avocado.
• I-Jalapeños.
• I-Bacon.
• Ushizi we-cheddar omdala ohlisiwe.
• Utamatisi we-Cherry.
• Isoso eshisayo.

Ukudla okunomsoco

• Amakhalori: 388.
• Amafutha: 30,5.
• Ama-carbohydrate: 5.5.
• Amaprotheni: 28,8.

I-Palabras clave: iresiphi elula ye-turkey emhlophe.