Etsa Keto Ena e Tsotehang le e Bonolo ea Keto e Potlakileng
Sheba buka ea rona e ncha ea ho pheha
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Bala mahalaNa o batla mokhoa o mocha oa ho noka lijo tsa hau tsa keto?
Tsela e molemohali ea ho etsa lijo tsa keto Asia ke ka sopho e entsoeng ka letsoai, 'me u ka e etsa hore e be bohale kapa e be bonolo kamoo u batlang.
Haeba u se u qetile nakoana u ja lijo tsa ketogenic, ho ka etsahala hore ebe u lakatsa tse ling tsa lijo tsa hau.
Ka tataiso ena ea risepe, re tla u fa eona feela - mefuta e fapaneng ea mekhoa ea ho etsa lisoso hore o se ke oa tena le ho tsubella hape!
'Nete e monate: ha ho na sopho e le' ngoe feela ea mofuthu oa keto ha lentsoe "keto" e le khutsufatso ea lijo tsa ketogenic e bolelang lijo tse nang le carb e tlase haholo, e fetolang 'mele mochini o chesang mafura.
Ha e le hantle, nako leha e le efe ea ho noa e ka ba moriana oa keto o tsubang hafeela e le lik'habohaedreite tse tlaase. Ho ba bobebe hanyane ha o ka fetola sopho e le mongobo hobane hangata ke moo ho eketsoang li-carb tse ngata.
Li-recipe tse 17 tse bonolo tseo mang kapa mang a ka li etsang
Malebela ohle ao u tla a hloka ho qala ho pheha Sejapane ka, ka nako e lekanyelitsoeng, mahala joalo ka lengolo-tsoibila la rona la pele: The Complete Japanese With Ease Cookbook.
Re tla sebelisa aterese ea hau ea lengolo tsoibila feela bakeng sa sengoloa sa rona mme re hlomphe ea hau boinotši ba
Molemo ka ho fetisisa keto ho hlohlelletsa li-sauces tse halikiloeng
Joale ha re fumane tse ling mabapi le keto e hlahisang diresepe tsa moriana oa fry:
Kemisi e entsoeng ka maiketsetso e tlaase e entsoeng ka maiketsetso keto e hlohlelletsa mongobo o chesang
Helmets
- Pitsa ea ho pheha
- Sesebelisoa sa lijo kapa blender
- letlooeng
metsoako
- 1 senoelo anyanese e hlalositsoe
- 2 mahareng pelepele (joalo ka poblano, New Mexico kapa Anaheim)
- 2 e nyenyane pelepele ea habanero kapa pelepele tse ling tse nyane tse chesang, tse bakoang, tse halved le peo (bona Keletso)
- 4 cloves konofole ho nkoa
- 1 ponto tamati e hlalositsoe
- 1 senoelo asene e tšoeu e silafalitsoeng
- 2 tsp letsoai
- 1-3 tsp tsoekere eketsa tatso le palo ea tsoekere eo u batlang ho e kenya
litaelo
- Tlosa setofo ebe u beha mocheso o bohareng le mocheso oa oli ka sekotlolo se seholo. Lahlela konofolo, pelepele ea habanero, pelepele ea chile le eiee, ebe u pheha ho fihlela onion e fumana 'mala o sootho (sena se lokela ho nka metsotso e 3-4.
- Fokotsa mocheso 'me u behe mohala bohareng, ebe u eketsa tsoekere, letsoai, asene le tamati. Khothatsa ka linako tse ling le ka botlalo metsotso e ka bang 5 ho fihlela litamati li tšeloa metsi.
- Lekhetlong lena tšela motsoako holim'a blender kapa sesebelisoa sa lijo, ebe u sebelisa mochini ho etsa hore lihlahisoa tse setseng li lule li ntlafetse 'me mokelikeli o motenya. Fumana letlooeng la nylon 'me u le behe holim'a sekotlolo se boholo bo mahareng. Tšela motsoako o teteaneng letlooeng la nylon 'me u e tlohele e tlose ho tlosa metsoako e setseng ho litlama le linoko. Lahla lintho tse tiileng 'me u lumelle mongobo hore o pholile bakeng sa lihora tse ka bang 1 le 1/2 ka mocheso oa kamore.
Lisebelisoa tsa moetlo oa ho etsa sopho e chesang e chesang ka ho fetesisa, e kenyelletsang tamati e ncha, eiee le pelepele, le tsona li teng ho risepe ena e chesang ea spaghetti.
U ka fetola monko o monate oa sopho e ipapisitse le seo u se ratang, ka hona etsa hore e chese haholo haeba u sa lemaletse sopho e chesang 'me u hlanye le pelepele ea habanero haeba u batla ho futhumatsa mocheso.
Hape bala: ena ke eona ea pele ea phepelo ea nama ea khomo ea khomo eo u tlamehang ho e leka
KeletsoKarolo e ntle ka ho fetesisa ea pelepele ea chile e lera la eona moo peo e ts'oaretsoeng teng.
Hape ke karolo eo capsaicin e ruileng haholo mme lik'hemik'hale tse hlahang ka tlhaho tse halefisang liphoofolo tse anyesang li ikarabella ho faneng ka thepa e chesang / e nkhang hamonate ea pelepele ea chile.
U ka laola monko o monate oa salsa ea hau kapa sopho e chesang ka ho nka qeto ea palo ea lera le peo e kenngoeng ka har'a motsoako.
E le ho qoba ho halefisa mahlo a hau, lula u hopotse ho apara liatlana ha u tšela pelepele kapa u hlapa matsoho hantle ka sesepa le metsi kamora hore u li kheole.
Ho etsa esale pele: Motsoako ona o chesang oa mongobo o ka nka likhoeli tse 6 ha feela o o boloka o le sehatsetsing.
Linnete tsa phepo e nepahetseng
Bakeng sa Saense e Sebetsang ea pakete e le 'ngoe (1g)
Li-calories 0 Li-calories tse tsoang Fat 0 (%)
Boleng ba Letsatsi le Letsatsi ka (%)
Kakaretso ea Fat 0g -
Sodium ea 210mg 9%
Li-carbohydrate 0g -
Likhabohaete tsa net 0g -
Faeba 0g 0%
Liprotheine 0g
Li-vithamine le liminerale
Vithamine A 0μg 0%
Vithamine C 0mg 0%
K'halsiamo 0mg 0%
Tšepe 0mg 0%
Rice ea Keto e Hlohlellelitsoeng
Ka tloaelo raese e na le lik'habohaedreite tse ngata, empa kaha re tla sebelisa linoelo tse peli feela, e ntse e ka nkoa e le ketogenic.
Raese ena e halikiloeng ea keto e ntle haholo bakeng sa ho e kopanya le sopho ea keto eo re buileng ka eona pejana. Ho etsa raese e halikiloeng Ke mosebetsi o bonolo haholo mme raese ena e halikiloeng ea keto e bonolo haholo hobane e na le lenane le fokolang feela la metsoako.
Lijo:
• oli ea khaba e le 1
• Mahe a 3, a otliloe habobebe
• 1 (14.5 ounces) e na le moro oa kana
• sephutheloana se le seng (1 ounces) meroho e halikiloeng e halikiloeng, e qhibilihisitsoeng
• likhaba tse 2 tsa soy sauce
• Likopi tse 2 tsa raese e tšoeu, e sa phehoang
directions:
1. Bulela setofo ebe u beha mocheso o mahareng le ho futhumatsa skillet, ebe u tšela oli ea meroho kapa ea coconut. Tšela mahe le pheha ho fihlela sete, hlohlelletsa ka ho phethahetseng. E behe ka thoko.
2. Lahlela ka har'a mongobo oa soya, moro le meroho ka skilletng se seng ebe u belisa metsoako. Hlohlelletsa raese ebe u koahela skillet 'me u e tlohele e hlatsoe mochesong metsotso e 5.
3. Kenya mahe a phehiloeng ebe u hlohlelletsa hantle metsotsoana e 60, ebe u sebeletsa.
Linnete tsa phepo e nepahetseng
Lik'halori - 456
Mafura - 12 ho isa ho 14 g ea mafura kaofela
Li-carbohydrate - 40 ho isa ho 50 g ea li-carbs
Liprotheine - 7 g ea protheine ha e sebelisoa
Li-vithamine le Liminerale - sodium, calcium, tšepe, magnesium, phosphorus, potasiamo le ho latela koporo le manganese
Fiber - 3.5 g, kapa liperesente tse 14 tsa tlhahiso ea hau ea letsatsi le letsatsi e khothalletsoang
E kopanye le Keto-Friendly Beef le Broccoli Stir-Fry
Ho tsoa lipepisong tse peli tse fetileng tseo re buileng ka tsona, ho bolokehile ho bolela hore re na le motsoako o motle oa lijo mona. Khomo ea nama ea likhomo le ea broccoli e monate ke khetho e nepahetseng haeba u batla ho hloekisa kapele le ho hloekisa habonolo.
Kakaretso ena ka boeona e netefalitsoe ho khahlisa ba lelapa le metsoalle haeba u mema Lijo tsa mantsiboea, eketsa sopho e chesang e entsoeng hae le raese e halikiloeng ho eona 'me u tla opa liatla kamora ho opa liatla.
Ba bang ba bona ba ka ba ba u khothaletsa hore u ee sekolong sa pheko ebe u ba seapehi!
Lijo:
• 1 lb nama ea khomo e halikiloeng e koahetsoeng
• 1 eiee e tala e sehiloe
• 1/2 tsp letsoai la onion
• 1/4 tsp pepere
• 1 tbsp oli ea kokonate
• Li-clove tse 2 tsa konofolo li sililoe
• 1 florets ea "broccoli" ea hlooho e sebelisa kutu e nyane kamoo ho ka khonehang
• 1/4 senoelo sa botoro
• 1 tbsp moriana oa soya
• 1-1 / 2 tsp lero la lemone
directions:
1. Tlosa setofo ebe u beha mocheso o mofuthu. Senya skillet e kholo ebe u tšela oli, hang ha oli e chesa ka ho lekana, hadika nama ea khomo, onion, letsoai le pepere metsotso e 3 ho isa ho e 5.
2. Akhela konofolo ebe u pheha metsotsoana e ka bang 60, u hlohlelletsa nako le nako, ebe u fetisetsa poleiting e hloekileng 'me u futhumale.
3. Fry broccoli ka botoro ka pane e tšoanang ea ho hadika ebe u e pheha ho fihlela e le bonolo. Tšela motsoako oa nama ea khomo ebe u hlohlelletsa metsotso e seng mekae.
4. Tšela lero la lemone le sopho ea soya, ebe o hlohlelletsa mocheso ka metsotso e seng mekae. Sebeletsa ka raese e halikiloeng ea keto le sopho e chesang ea keto.
Linnete tsa phepo e nepahetseng
Palo ka Ho Sebeletsa
Li-calories tse 530 tse tsoang Fat 405
Boleng ba Letsatsi le Letsatsi ka (%)
Kakaretso ea Fat 45g 69%
Mafura a khotsofatsang 22g 110%
Mafura a Polyunsaturated 2g
Monounsaturated Mafura 15g
Cholesterol 130mg 43%
Sodium ea 298mg 12%
Potasiamo 453mg 13%
Kakaretso ea lik'habohaedreite 3g 1%
Fibre ea lijo 1g 4%
Tsoekere 1g
Liprotheine 28g 56%
Vithamine A 8%
Vithamine C 19%
Khalsiamo 2%
Tšepe 21%
Sheba tataiso ea rona ea ho reka teppanyaki bakeng sa lipoleiti tsa grill tsa lapeng le lisebelisoa.
Sheba buka ea rona e ncha ea ho pheha
Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.
E leke mahala ka Kindle Unlimited:
Bala mahala
Joost Nusselder, mothehi oa Bite My Bun ke morekisi oa litaba, ntate ebile o rata ho leka lijo tse ncha ka lijo tsa Majapane khubung ea takatso ea hae, 'me hammoho le sehlopha sa hae o ntse a theha lingoloa tse tebileng tsa blog ho tloha 2016 ho thusa babali ba tšepahalang ka diresepe le malebela a ho pheha.
