I-Ketogenic Vegetarian Diet: Izindlela zokupheka ezi-5 ezihamba phambili

I-Ketogenic Vegetarian Diet: I-Feta Ebhakiwe Ngemifino Kahhavini

Ushizi wezimvu ezibabayo kanye nemifino ephekwe kuhhavini ayihambisani nje kuphela ngokunambitha kodwa futhi kulula ukuyilungisa. Esikhundleni sokudlala ngamapani namabhodwe, yonke into ivele ingene esitsheni se-casserole.

1. Geza imifino othanda ukuyidla. Isibonelo, inhlanganisela yamatamatisi, u-anyanisi, i-zucchini, i-pepperoni, neminqumo ifaneleka kakhulu kulesi sidlo saseMedithera.
2. Sika konke ube yizicucu ezilingana ne-bite bese uzifaka endishini.
3. Hlanganisa imifino nge-1-2 wezipuni zamafutha omnqumo kanye nenkathi nge-basil, i-paprika, i-oregano, usawoti kanye nopelepele.
4. Manje gcwalisa isidlo esincane se-casserole nemifino.
5. Beka ushizi ophelele noma uhhafu we-feta ngomuntu ngamunye phezu kwemifino bese ufafaza i-oregano ethile. Uma uthanda i-feta ebandayo kangcono, ungabeka ushizi emifino ngemva kokubhaka.
6. Beka isitsha se-casserole kuhhavini elushisayo ngaphambi kwama-degree angu-180 ngomoya ojikelezayo noma ama-degree angu-200 ngokushisa okuphezulu / phansi imizuzu engu-20-25.

Iresiphi ye-Tofu Spinach Curry

Isipinashi kanye ne-tofu yizithako ezimnandi futhi zinikeza zonke izakhi ezibalulekile, ikakhulukazi ekudleni kwe-ketogenic. Amanani anikeziwe enza cishe ama-servings angu-2.

1. I-Pat yomile bese udayisi mayelana namagremu angu-200 we-tofu (yemvelo noma ebhemayo, kuye ngokuthanda kwakho). Fry the tofu epanini noma wok ngamafutha amancane kuze kube nsundu yegolide. Lokhu kuthatha cishe imizuzu emi-5.
2. Phakathi naleso sikhathi, qoba u-anyanisi nama-clove angu-2 kagalikhi.
3. Susa i-tofu epanini bese ukhipha ephepheni lasekhishini. Manje engeza u-anyanisi nogalikhi epanini bese upheka imizuzu engu-1-2 kuze kube yilapho ushintshashintsha.
4. Engeza cishe amagremu angu-200 esipinashi esisha futhi usivumele sibune isikhashana.
5. Bese ugcoba yonke into ngengilazi yobisi lukakhukhunathi. Vumela i-curry imile futhi ubeke usawoti, i-curry powder, i-cumin, i-paprika powder, ne-chili. Uma uthanda okubabayo, ungasebenzisa futhi unama wekhari ophuzi.
6. Rosa amakinati ambalwa epanini ngaphandle kokufaka amafutha.
7. Hlela i-curry emapuletini bese ufafaza amantongomane kanye ne-coriander entsha.

Ukwatapheya ongenanyama kanye nesaladi ye-mozzarella enezingubo zokusajingijolo

Ikhishi elibandayo liphinde libe nezindlela zokupheka zemifino ze-ketogenic ezinganikeza. I-superfood ebizwa nge-avocado iyisisekelo esihle sokucwiliswa njenge-guacamole, kodwa futhi yenza ukwengeza okuhle kumasaladi.

• Bilisa ama-raspberries ambalwa epanini elincane. Uma isithelo siphuka, faka isipuni esingu-1 samafutha omnqumo, isipuni esingu-1 sokusajingijolo uviniga, usawoti kanye nopelepele. Ungakwazi futhi ukwengeza i-stevia ukuze uthole ubumnandi.
• Sika ukwatapheya ube ama-cubes amancane bese ufafaza ijusi ye-lime.
• Bese ukhipha i-mozzarella (cishe amagremu angu-125) futhi usike ushizi futhi.
• Hlela isidleke se-arugula epuletini. Gcoba izipuni ezimbalwa zikakwatapheya odayisiwe phezulu, enye i-mozzarella edayisi ngaphezulu, namajikijolo amasha ngaphezulu.
• Gcoba isaladi nge-raspberry dressing. Gcoba amantongomane kaphayini ngaphandle kwamafutha bese uwafafaza phezu kwesaladi, ephakela abantu abangu-2.

I-Ketogenic Tomato Zucchini Gratin

Isitsha esibhakwe ngoshizi obabayo singaba sihle kuphela. Kumnandi kakhulu uma kunemifino emisha ngaphansi koqweqwe lukashizi. I-duo enkulu yalokhu utamatisi kanye ne-zucchini. Amanani awabantu abangu-2 - uma ingxenye incane kakhulu kuwe, ungangeza ne-tofu edayisiwe.

1. Geza i-zucchini no-2 utamatisi. Bese usika imifino ibe yizicucu noma ama-cubes - njengoba nje uthanda.
2. Faka amafutha epanini. Uma usushisa ngokwanele, engeza i-zucchini bese upheka imizuzu embalwa.
3. Bese wengeza utamatisi kanye nesipuni sikatamatisi unama. Pheka imifino ndawonye eminye imizuzu emi-2.
4. Bese deglaze okuqukethwe epanini ngesigamu ingilazi yemifino umhluzi. Engeza izipuni ezingu-2-3 zoshizi okhilimu wemvelo noma ukhilimu osindayo ukuze wenze isoso enokhilimu. Isizini ngosawoti, pepper, ne-oregano.
5. Ngemuva kweminye imizuzu engu-2-3 ungathululela okuqukethwe epanini esitsheni se-casserole. Fafaza imifino nge-Gouda egayiwe noma i-Emmental bese ubhaka i-gratin kuhhavini ngama-degree angu-200 kuze kube yilapho ushizi unombala wegolide.

Ngokushesha futhi kulula: amaqanda athosiwe nesipinashi

Uma ungenaso isikhathi noma ungathandi ukuma phambi kwesitofu isikhathi eside, isipinashi esigcotshwe efrijini esineqanda elithosiwe siwukudla okunempilo.

1. Ungasebenzisa isipinashi efrijini uma usidinga ngokushesha, noma ungakwazi ukupheka isipinashi ngokwakho – sizophinde sikutshele ukuthi usihlanganisela kanjani isipinashi sakho esinokhilimu.
2. Uma isipinashi sesiphelile, engeza izipuni ezingu-1-2 zamafutha epanini.
3. Khipha amaqanda angaba ngu-2-3 umuntu ngamunye epanini. Ungawasesha ohlangothini olulodwa noma zombili.
4. Fafaza usawoti kanye nopelepele phezu kwamaqanda athosiwe bese uwahlela emapuletini anespinashi.