Etsa Keto Ena e Tsotehang le e Bonolo ea Keto e Potlakileng

Author: Joost Nusselder, sengoli sa buka ea pheha ea The Essential Japanese mealner cookbook E nchafalitsoe ka August 1, 2021

Na 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.

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.

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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

Joost Nusselder

Leqhoa le chesang le entsoeng ka tlung le ka ba monate ho hlahisa haeba u na le litamati tse lenngoeng serapeng sa hau sa jareteng kapa haeba u li reka 'marakeng oa lihoai tsa lehae.

Ha ho lintlha hona joale

Reka Recipe Pepa Recipe

Nako ea ho Iketsetsa 20 metsotso e metsotsoana

Nako ea Cook 9 metsotso e metsotsoana

Kakaretso ea nako 7 metsotso e metsotsoana

Ehlile Lehlakoreng

pheha Japanese

Litšebeletso 20 batho

Helmets

• Pitsa ea ho pheha
• Sesebelisoa sa lijo kapa blender
• letlooeng

metsoako

  

1x2x3x

• 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.

Keyword Sauce

U lekile risepe ee?A re tsebeng ho ne ho le joang!

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.