Zakudya Zamasamba Za Ketogenic: Maphikidwe 5 Abwino Kwambiri

Zakudya Zamasamba Za Ketogenic: Feta Yophika Ndi Masamba Ovuni

Tchizi zokometsera za nkhosa ndi ndiwo zamasamba zophikidwa mu ng'anjo sizimangopita pamodzi mwangwiro ponena za kukoma koma zimakhala zosavuta kukonzekera. M'malo momangokhalira kukangana ndi mapoto ndi miphika, zonse zimangopita mu mbale ya casserole.

1. Tsukani masamba omwe mumakonda kudya. Mwachitsanzo, kuphatikiza kwa tomato, anyezi, zukini, pepperoni, ndi azitona ndizoyenera kwambiri pazakudya za ku Mediterranean.
2. Dulani zonse mu zidutswa zoluma ndikuziyika mu mbale.
3. Sakanizani masamba ndi supuni 1-2 za maolivi ndi nyengo ndi basil, paprika, oregano, mchere, ndi tsabola.
4. Tsopano lembani mbale yaing'ono ya casserole ndi ndiwo zamasamba.
5. Ikani tchizi chonse kapena theka-feta pa munthu pamwamba pa zamasamba ndikuwaza ndi oregano. Ngati mumakonda feta Feta bwino, mutha kuyika tchizi pamasamba mukaphika.
6. Ikani mbale ya casserole mu uvuni wa preheated pafupifupi madigiri 180 ndi mpweya wozungulira kapena madigiri 200 ndi kutentha pamwamba / pansi kwa mphindi 20-25.

Chinsinsi cha Tofu Spinach Curry

Sipinachi ndi tofu ndizosakaniza zokoma ndipo zimapereka zakudya zonse zofunika, makamaka muzakudya za ketogenic. Ndalama zomwe zaperekedwa zimakhala pafupifupi ma servings awiri.

1. Dulani zouma ndi dayisi pafupifupi 200 magalamu a tofu (achilengedwe kapena osuta, kutengera zomwe mumakonda). Mwachangu tofu mu poto kapena wok ndi mafuta pang'ono mpaka golide bulauni. Izi zimatenga pafupifupi mphindi zisanu.
2. Panthawiyi, finely kuwaza anyezi ndi 2 cloves wa adyo.
3. Chotsani tofu mu poto ndikuthira pa pepala lina lakukhitchini. Tsopano yonjezerani anyezi ndi adyo mu poto ndikuphika kwa mphindi 1-2 mpaka mutatuluka.
4. Onjezani pafupifupi 200 magalamu a sipinachi yatsopano ndikusiya kuti iwonongeke mwachidule.
5. Ndiye deglaze chirichonse ndi kapu ya kokonati mkaka. Lolani curry ayimire ndikuwonjezera mchere, ufa wa curry, chitowe, ufa wa paprika, ndi chili. Ngati mumakonda zokometsera, mutha kugwiritsanso ntchito phala la yellow curry.
6. Wotcha mtedza wodzaza dzanja mu poto osawonjezera mafuta.
7. Konzani curry pa mbale ndi kuwaza mtedza ndi coriander watsopano.

Avocado wopanda nyama ndi saladi ya mozzarella yokhala ndi mavalidwe a rasipiberi

Khitchini yozizira imakhalanso ndi maphikidwe okopa a ketogenic opatsa zamasamba. Chakudya chapamwamba chotchedwa avocado ndi maziko abwino kwambiri a ma dips monga guacamole, komanso amapanga kuwonjezera kwa saladi.

• Wiritsani ochepa raspberries mu kasupe kakang'ono. Chipatsocho chikasweka, sakanizani supuni 1 ya maolivi, supuni 1 ya viniga wosasa, mchere, ndi tsabola. Mukhozanso kuwonjezera stevia kuti mukhale okoma.
• Dulani avocado mu ma cubes ang'onoang'ono ndikuwaza ndi madzi a mandimu.
• Kenako tsitsani mozzarella (pafupifupi magalamu 125) ndikudulanso tchizi.
• Konzani chisa cha arugula pa mbale. Sakanizani supuni zingapo za avocado odulidwa pamwamba, mozzarella wodulidwa pamwamba, ndi mabulosi atsopano pamwamba.
• Sakanizani saladi ndi rasipiberi kuvala. Sakanizani mtedza wina wa paini wopanda mafuta ndikuwaza pa saladi, yomwe imatumikira anthu awiri.

Ketogenic phwetekere Zukini Gratin

Zakudya zophikidwa ndi tchizi zokometsera zitha kukhala zabwino. Ndizokoma makamaka ngati pali masamba atsopano pansi pa tchizi. Awiri awiri pa izi ndi tomato ndi zukini. Kuchuluka kwake ndi kwa anthu awiri - ngati gawolo ndi laling'ono kwambiri kwa inu, mutha kuwonjezera tofu wodulidwa.

1. Tsukani zukini ndi 2 tomato. Kenaka dulani masambawo mu magawo kapena ma cubes - monga momwe mukufunira.
2. Ikani mafuta mu poto. Mukatentha mokwanira, onjezerani zukini ndikuphika kwa mphindi zingapo.
3. Kenaka yikani tomato ndi supuni ya phwetekere phala. Kuphika masamba pamodzi kwa mphindi ziwiri.
4. Ndiye deglaze nkhani za poto ndi theka kapu ya masamba msuzi. Onjezani supuni 2-3 za kirimu wachilengedwe kapena heavy cream kuti mupange msuzi wotsekemera. Nyengo ndi mchere, tsabola, ndi oregano.
5. Pambuyo pa mphindi 2-3 mutha kutsanulira zomwe zili mu poto mu mbale ya casserole. Kuwaza masamba ndi grated Gouda kapena Emmental ndikuphika gratin mu uvuni pa madigiri 200 mpaka tchizi ndi golide bulauni.

Mwachangu & mophweka: mazira okazinga ndi sipinachi

Ngati mulibe nthawi kapena simukufuna kuyimirira kutsogolo kwa chitofu kwa nthawi yayitali, sipinachi yothira kuchokera mufiriji yokhala ndi dzira lokazinga ndi chakudya chopatsa thanzi.

1. Mutha kugwiritsa ntchito sipinachi kuchokera mufiriji ngati mukuifuna mwachangu, kapena mutha kuphika sipinachi nokha - tidzakuuzaninso momwe mungapangire sipinachi yanu yokoma.
2. Sipinachi ikangotha, onjezerani supuni 1-2 za mafuta mu poto.
3. Gwirani mazira 2-3 pa munthu aliyense mu poto. Mutha kuzifufuza mbali imodzi kapena zonse.
4. Kuwaza mchere ndi tsabola pa mazira okazinga ndi kuwakonza pa mbale ndi sipinachi.