Ukudla kwe-ketogenic, okubuye kwaziwe ngokuthi yi-keto diet, kusekelwe esimisweni sokunciphisa ukudla kwe-carbohydrate kanye nokwandisa ukusetshenziswa kwamafutha okunempilo. Ukwenza kanjalo kukhuthaza umzimba ukuthi ungene esimweni sokugayeka kokudla esaziwa nge-ketosis, lapho amafutha eba umthombo oyinhloko kaphethiloli esikhundleni se-glucose. Lokhu kukhuthaza ukushiswa kwamafutha agciniwe emzimbeni futhi kuthuthukisa ukulawulwa kwamazinga kashukela egazini. Njengoba ngezinye izikhathi kungase kungabonakali kulula ukwenza ukudla ngalokhu kudla, sizokubonisa okunye keto dinner zokupheka.
Ngakho-ke, kulesi sihloko sizokukhombisa ezinye zezindlela zokupheka ezingcono kakhulu zokudla kwe-keto.
Keto dinner zokupheka
Ama-skewers enyama ahambisana nesaladi eluhlaza
Ukuze uphakele abantu abane, uzodinga izithako ezilandelayo: amagremu angu-400 wenyama yenkomo ethambile enqunywe ama-cubes, izipuni ezimbili zesosi ye-soy, isipuni esisodwa samafutha we-sesame, isipuni esisodwa se-ginger esanda kugaya, i-quarter teaspoon ye-garlic powder, usawoti kanye nopelepele. ukunambitha, ama-skewers okhuni noma ensimbi ayisishiyagalombili, ikhukhamba elilodwa, i-asparagus eluhlaza, amaqabunga amane e-ulethisi waseRoma, izipuni ezimbili ze-rice uviniga, isipuni esisodwa samafutha omnqumo e-extra virgin kanye nembewu yesesame ethosiwe.
Ukwandiswa:
Hlanganisa amafutha e-sesame, i-soy sauce, i-ginger ne-garlic powder endishini. Gcoba ama-cubes enyama kahle nge-marinade, uwafake. Marinate ingxube okungenani imizuzu engu-15 noma ubuningi behora esiqandisini.
Ukuze uvimbele ama-skewers okhuni ekushiseni ngesikhathi sokupheka, kuhle ukuwacwilisa emanzini abandayo isikhathi esifushane. Qhubeka ufaka ama-cubes enyama ku-skewers, uqiniseke ukuthi kukhona isikhala phakathi kwesiqephu ngasinye. Okokugcina, inkathi ngosawoti kanye nopelepele ngokusho okuthandayo.
Qala ngokushisa ngaphambili i-griddle noma i-grill, uqinisekise ukuthi ifinyelela izinga lokushisa eliphakathi nendawo. Pheka ama-skewers, uphendule ngezikhathi ezithile, kuze kube yilapho inyama ifinyelela izinga olifunayo lokunikela, okuvame ukuthatha cishe imizuzu eyi-10. Ngesikhathi ama-skewers epheka, geza ukhukhamba futhi usike zibe tincetu ezincane. Futhi, geza i-asparagus futhi usike isiqu ngasinye phakathi. Okokugcina, geza amaqabunga e-ulethisi bese uwasika zibe izingcezu ezincane ezilingana ne-bite. Uma yonke imifino isilungisiwe, uyibeka endishini yesaladi noma emapuletini ngamanye.
Hlanganisa amafutha omnqumo kanye noviniga welayisi endishini encane, wengeze ingcosana kasawoti kanye nopelepele ukuze uthole ukunambitheka. Gcoba ukugqoka phezu kwesaladi, uqinisekise ukuthi yonke imifino ihlanganiswe ngokulinganayo, futhi uphonsa ngobumnene ukuhlanganisa.. Ungakwazi ukuhlobisa ama-skewers enyama ngembewu ye-sesame ethosiwe futhi uwakhonze kanye nesaladi eluhlaza eqabulayo. Ukuze uthole ukunambitheka okwengeziwe, bahlanganise nesosi eshisayo noma iqoqo lemayonnaise elenziwe ekhaya.
I-Salmon enemifino emisha
Ukuze uphakele abantu abane, uzodinga izithako ezilandelayo: izibopho ezine ze-salmon, ezisanda kuzalwa noma eziqandisiwe, i-zucchini eyodwa, isitshalo seqanda esisodwa, utamatisi ababili, izipuni ezimbili zamafutha omnqumo engeziwe, usawoti kanye nopelepele wokwenza isinongo, ulamula owodwa kanye nezicucu ezimbili zikashukela. rosemary entsha.
Ukwandiswa:
Okokuqala, Shisisa ihhavini lakho libe ngu-200ºC. Okulandelayo, thatha ishidi lokubhaka bese ulibeka nge-aluminium foil noma iphepha lesikhumba. Geza i-zucchini, isitshalo seqanda notamatisi. Zisike zibe izingcezu ezincane futhi uzibeke eshidini lokubhaka elilungisiwe. Isizini imifino ngosawoti kanye nopelepele ngokuthanda kwakho, bese ugoqa ngokukhululekile isipuni samafutha omnqumo ngaphezulu. Faka ithreyi kuhhavini ubhake cishe imizuzu eyi-15, noma ize imifino isifinyelele ukuvumelana kwethenda.
Qala ngokomisa izibopho ze-salmon ngephepha lasekhishini bese ufaka usawoti kanye nopelepele. Sika ulamula ube yizicucu ezincane bese ubeka izingcezu phezulu kwe-salmon, ulandele ngokubeka ama-sprigs e-rosemary phezulu. Susa ithreyi kuhhavini bese ushiya indawo yezibopho ze-salmon phakathi kwemifino. Thela enye isipuni samafutha omnqumo phezu kwe-salmon bese ubhaka eminye imizuzu engu-15 noma kuze kube yilapho i-salmon ifinyelela izinga olifisayo lokunikela.
I-salmon eyosiwe ingajatshulelwa ngemifino eshisayo noma efudumele. Ukuze uthuthukise ama-flavour unenketho yokuyihambisa nge-sauce ye-yogurt noma imayonnaise yasekhaya.
Amathanga enkukhu ane-Harissa pasta
Izithako ezidingekayo ukuphakela abantu abane yilezi ezilandelayo:
Amathanga enkukhu angenasikhumba ayi-8, izipuni ezi-4 ze-harissa paste, izipuni ezi-2 zamafutha omnqumo, usawoti kanye nopelepele ukunambitha, 400g we-konjac paste, 200ml yeyogathi yemvelo yamaGreki, izipuni ezi-2 zikalamula, ama-clove ama-2 kagalikhi ogayiwe kanye nenani elikhulu likagalikhi. i-cilantro esanda kumiswa.
Ukwandiswa:
Hlanganisa i-harissa paste kanye nesipuni samafutha omnqumo endishini, bese ufaka amathanga enkukhu. Isizini ngosawoti kanye nopelepele ngendlela othanda ngayo futhi uvumele ingxube ihambe esiqandisini okungenani ihora noma ubusuku bonke.
Ukuqala, sishisa ihhavini ngaphambili ekushiseni kuka-200ºC bese silungisa ithreyi lokubhaka ngokulinamathisela ngephepha lokubhaka. Beka amathanga enkukhu ethreyini bese uwayeka abhake cishe imizuzu engama-40, noma aze aphekwe ngokuphelele futhi aphendule umbala omnandi wegolide.
Ngenkathi i-konjac paste ihlanjululwa ngaphansi kwamanzi agobhozayo futhi ikhanywa kahle, isipuni esisele samafutha omnqumo kufanele sishiswe epanini lokuthosa phezu kokushisa okuphakathi nendawo. Gcoba i-pasta ku-skillet cishe imizuzu engu-10, noma ize ishise futhi iphendulele insundu esagolide. Isizini ngosawoti kanye nopelepele.
Hlanganisa ijusi kalamula, i-garlic egayiwe, kanye nengcosana kasawoti ne-yogurt yesiGreki endishini encane. Kugcine kubanda esiqandisini kuze kube yilapho usulungele ukuphakelwa. Phezulu i-konjac paste kanye nesosi ye-yogurt ngamathanga enkukhu.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nezinye zokupheka ezingcono kakhulu zokudla kwe-keto.