Into ebonakala kaningi ku-a Ukudla kwe-ketogenic ukuntuleka kwemifino. Ama-carbohydrate amaningi kakhulu angaphazamisa i-ketosis, kepha uma kukhulunywa ngokudla okunempilo, imifino kufanele ifakwe phakathi kwakho ukondla ketogenic. Banikeza izinhlobonhlobo eziningi zamavithamini namaminerali azonciphisa ingozi yokushoda okuningi komsoco. Okubalulekile wukulinganisela nokunamathela ezinketho eziphansi ze-carb.
Izithako eziyinhloko zalesi sidlo zihlanganisa:
- Ukholifulawa
- I-Pollo
- Ama-amino kakhukhunathi
I-Cauliflower ayiyona nje into enhle kakhulu i-carb ephansi esikhundleni selayisiIphinde inothe ngemisoco. Iyingxenye yomndeni wakwa-cruciferous, nawo ovame ukuba nama-carbohydrate aphansi. Eminye imifino efana ne-broccoli, i-bok choy, amakhowe, nesweli yizinketho ezinhle kakhulu ongayengeza ekudleni kwakho kwe-ketogenic, futhi nemifino emnandi efana nezaqathi ilungile ukuyidla ngokulinganisela inqobo nje uma ugcina izithako engqondweni. ama-carbohydrate lokho okudlayo.
Izinzuzo zemifino:
- Banciphisa ingozi yezifo.
- Bakhuthaza ukulahlekelwa isisindo.
- Isikhumba esinempilo nesikhazimulayo.
# 1: Izakhamzimba neFibre
Isizathu esiyinhloko sokufaka imifino ekudleni kwakho ukuchichima kwamavithamini, amaminerali kanye nama-antioxidants ahlinzekayo. Lezi zakhi zizosiza umzimba wakho usebenze emazingeni afanele, uqinise amasosha omzimba, futhi unciphise nengozi yezifo eziningi ezingamahlalakhona. Enye ingxenye imifino okufanele inikeze i-fiber. Ifayibha Kuzosiza ukuthuthukisa ukugaya nokugcina impilo enempilo yamathumbu.
# 2: ukunciphisa umzimba
Imifino ilayishwe i-fiber ezokusiza ukuthi uhlale ugcwele futhi usuthe. Lokhu kuzovumela ithuba elincane lokulamba okukhulu futhi kugweme ukudla okulula okungadingekile okuholela ekuzuzeni isisindo. I-fiber isiza ukuthuthukisa imetabolism futhi ibhalansise ushukela wegazi.
# 3: thuthukisa isikhumba sakho
Imifino ivamise ukuba namanzi amaningi asiza ukukhipha amanzi, ukondle, nokugcina isikhumba sibukeka sisisha. Futhi aqukethe ama-phytochemicals kanye ne-carotenoids awaziwa ngemiphumela yawo yokulwa nokuguga esiza ukuthuthukisa ukuqina nokulwa nemibimbi.
Ngaphandle kwenkukhu kanye namafutha anempilo asetshenziswe kule iresiphi, uzokwazi futhi ukudla inani elikhulu lemifino cishe ngaphandle kokuqaphela. Akukhona lokho kuphela, uzokujabulela ngempela ukudla le mifino futhi cishe uzophinda okunye ukukhonza.
Super Simple Chicken Cauliflower Ilayisi Ethosiwe
Sicela isixuku futhi udle etafuleni ngaphansi kwemizuzu engu-20 ngalokhu kulula, okumnandi kakhulu futhi okugcwalisa I-Chicken Cauliflower Fried Rice.
- Isikhathi esiphelele: Imizuzu ye-20
- Rendimiento: 4 izinkomishi
- Isigaba: Isitsha esikhulu
- Igumbi lasekhishini: Americana
Izithako
- 1/2 isipuni uwoyela wesame
- 1 isipuni se Aguacate o uwoyela kakhukhunathi
- 1 anyanisi omncane (oqoshiwe)
- 1 isanqante encane (eqoshiwe)
- 1/2 indebe ebomvu bell pepper (oqoshiwe)
- 1/2 indebe ye-peas (eqoshiwe)
- 1 isipuni garlic (finely minced)
- 1 isipuni se sal
- 1/2 isipuni pepper
- 2 amathisipuni impuphu kagalikhi
- 4 izinkomishi cauliflower irayisi
- 4 amabele enkukhu (aphekwe futhi oqoshiwe)
- 1/4 inkomishi ye-soy sauce noma ama-amino acids kakhukhunathi
- 2 amaqanda amakhulu (ahlutshiwe)
Imiyalo
- Isizini kancane amabele enkukhu nge-1/2 isipuni sikasawoti, 1/4 isipuni sikapelepele, kanye ne-1/2 isipuni samafutha omnqumo. Qala ukupheka inkukhu ku-grill noma ku-skillet oyithandayo.
- Shisisa i-wok noma i-skillet enkulu phezu kokushisa okuphakathi nendawo.
- Engeza uwoyela wesesame kanye nawo wonke amanye amafutha kakhukhunathi / ukwatapheya / amafutha omnqumo. Hlanganisa u-anyanisi kanye nezaqathe ndawonye imizuzu engu-2-3.
- Faka imifino esele, usawoti / pepper / garlic powder bese upheka eminye imizuzu 2-3 kuze ithenda.
- Engeza u-garlic omusha, irayisi likakholifulawa, nama-coconut aminos / isoso yesoya. Govuza kahle.
- Faka inkukhu namaqanda aphehliwe. Hlanganisa kuze kuhlanganiswe.
- Vala ukushisa bese wengeza uphizi oluhlaza. Phinda ufake isizini ukunambitha. Phezulu ngembewu ye-sesame uma uthanda.
Ukudla okunomsoco
- Usayizi wengxenye: I-1 taza
- Amakhalori: 260
- Amafutha: 14 g
- Ama-carbohydrate: 5 g
- Amaprotheni: 27 g
I-Palabras clave: ukholifulawa irayisi ethosiwe