Ngaba i-ramen broth keto-inobuhlobo? Nantsi indlela yokwenza

umbhali: Joost Nusselder, umbhali we-Essential Japanese meal planner cookbook cookbook Ukuhlaziywa kweSeptemba 26, 2021

URamen umhluzi sisidlo esimnandi ekuphekeni kwaseJapan. Inevumba elimnandi, kwaye inokwenziwa ngezinto ezahlukeneyo. Yiyo yongezwa ngokugqibeleleyo kuyo nayiphi na ukutya.

Umhluzi weRamen usekwe emanzini, kwaye izithako zonke ziicarb ezisezantsi okanye azinazo kwaphela iikhabhohbhayithi. Ke, ukuba ulandela i-kukutya kwe-eto, sineendaba ezimnandi kuwe! Umhluzi weRamen ulungile keto.

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Kutheni i-ramen broth keto-friendly?

Umhluzi weRamen uneeprotheyini ezininzi kwaye unokunceda ukomeleza amathambo akho. Abanye oochwephesha bezonyango bathi banokunceda ekujikelezeni kwegazi.

Umhluzi weramen ihlala yenziwe ngezixhobo ezilula ezingezantsi:

• amanzi
• Amathambo (njengamathambo engulube, inyama yenkukhu, amathambo enkomo)
• Imifuno (njengama-mushroom ama-shiitake, ii-scallions)
• Iiflacio flakes (kwezinye iiresiphi)
• Sake / mirin / miso paste / soy sauce

Umhluzi owenziwe ekhaya we-ramen uhlala uqukethe malunga ne-2g yee-carbs zomnatha ngesefu nganye, ngoko ke zive ukhululekile usele yonke le nto.

Amathambo

Amathambo nenyama azinazo iicarbohydrate. Sebenzisa amathambo engulube okanye amathambo enkukhu ngomhluzi wombala okhanyayo, kunye nencasa emnandi. Ukuba ufuna umhluzi owomeleleyo, ndincoma amathambo enkomo.

Umongo emathanjeni uya kunika umhluzi incasa eyomeleleyo yenkomo kunye nombala omnyama.

Ukuba unexesha, thambisa amathambo ngaphezulu kweeyure ezili-12 ukuba kunokwenzeka. Oku kuyakuvumela ukuba umongo wethambo ukhuphe kancinci.

imifuno

Amakhowa eShiitake Unomxholo olungileyo wefayibha, oko kuthetha ukuba i-100g yamakhowa ine-4.5g kuphela ye-carbs kunye ne-3g yefayibha.

Iingqungquthela zingasetyenziselwa ngokupheleleyo, nje ngokuba i-flavour ikhupha, okanye ungayinqunqa kwaye uyikhonze njengenxalenye yomhluzi. I-100g yama-scallions ane-4.4g yee-carbs zomnatha.

Iintlanzi zeBonito

Iintlanzi zeBonito ziiflakes zetyhuna ezomileyo. Kancinci kuhamba indlela ende. Kufuneka usebenzise kuphela i-10g yeeflakes kwiilitha ezi-4 zamanzi.

Umxholo we-carb yezi flakes ungaphantsi kwe-0.1g kwi-100g yemveliso. Ke, awunyanzelekanga ukuba uyenze ibalwe.

Khangela kwakhona Le Keto imangalisayo kwaye ilula ishukumisa isosi eshushu eshushu

Ukunambitheka: ngenxa, i-mirin, i-miso paste, i-soy sauce

Zininzi iincasa ezahlukeneyo onokuzongeza kumhluzi wakho we-ramen. Ezona zixhaphakileyo zezi, mirin, miso unama, kunye nesosi yesosi.

Zonke ezi zinee carbs kodwa ungazoyiki. Uya kusebenzisa kuphela iipunipuni ezimbalwa ezifanelekileyo, ke ayizukubeka isifotho ekutyeni kwakho.

Sake

Malunga neelitha ezi-4 zamanzi, uya kufuna kuphela ½ indebe ye ukupheka (4 Fl oz). Oku kuvakala ngathi kuninzi, kodwa oku kuphela kune-6g yee-carbs zen.

Umsebenzi omnye womhluzi Ngu-250ml. Nokuba amanzi apheka ukuya kuthi ga kwisiqingatha sevolumu, ukukhonza kuya kuba ne-0.76g kuphela ye-carbs yexabiso elifanelekileyo.

UMirin

UMirin inencasa eyomeleleyo, ke encinci iya kude. Ipunipoon enye yesipili yanele iilitha ezi-4 zamanzi, kwaye ine-10g yee-carbs. Ke, zii-1.26g kuphela zee-carb zenkonzo nganye.

Unama iMiso

Unama iMiso yeyona yenye yezona zinto zixabisekileyo Izithako zokupheka zaseJapan. Yenziwe ngeembotyi zesoya ezinesonka kwaye inika incasa ye-umami kwangoko kuyo nayiphi na into oyongeza kuyo.

Ihlala isetyenziswa kwisuphu yesiseko ye-ramen broths, kodwa iphakame kancinci kwinqanaba le-carbohydrate. Enye icephe elimalunga ne-17.44 yeegram iqulethe malunga ne-3g net carbs, kwaye ungongeza iipunipoons eziyi-4-6.

Isosi yesoydi

I-Soy sauce iphantsi kakhulu kwiikhalori kunye ne-carbs. Enye icephe elineekhalori ezili-9 kuphela kwaye inee-0.7g zee-carbs zen.

Malunga neelitha ezi-4 zamanzi, uya kusebenzisa i-3-4tbsps yesosi yesosi. Oku kuthetha ukuba, xa ukhonza umhluzi omnye unokufumana malunga ne-0.36g exabisa isosi yesosi.

Ukuba uthintela i-gluten, qiniseka ukuba Sebenzisa i-soy engena-gluten engena-gluten.

Uyenza njani i-keto-friendly ramen broth

Uya kudinga imbiza enkulu ezaliswe ziilitha ezi-4 zamanzi.

Ngenxa yokuba uya kumisa umhluzi ixesha elide, uya kunciphisa kwisiqingatha sevolumu yawo. Kodwa, uya kugqiba malunga ne-8 servings of broth.

Ukuze uyenze, faka malunga ne-125g yama-mushroom ama-shiitake, iqela lama-scallion (malunga ne-100g), i-10g yeebhonito, i-2 izidumbu zenkukhu kunye namaphiko, kunye ne-cup ye-½.

Oku kuya kukunika umhluzi ngee-carb ezingezantsi zesithako ngasinye:

• Amakhowa: 5.63g
• Iibhokhwe: 4.4g
• Thatha: 6g

Inkukhu, i-bonito flakes, kunye namanzi asondele kwi-0g ye-net carbs. Oku kuthetha ukuba iresiphi iphela zii-16.03g net carbs. Yiyo kuphela i-2g ngokukhonza.

Umyinge we-carbs omninzi osetyenzisiweyo kwisidlo se-keto yi-50g ngosuku, ke umhluzi omnye uya kubalelwa kwi-4% kuphela yokutya kwakho imihla ngemihla! Ingakholeki!

Khangela kwakhona ukuba isobho se-miso siyi-keto kunye / okanye i-gluten-free

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UJoost Nusselder, umsunguli weBite My Bun ngumthengisi wentengiso, utata kwaye uthanda ukuzama ukutya okutsha ngokutya kwaseJapan entliziyweni yomnqweno wakhe, kwaye kunye neqela lakhe ebesenza amanqaku anzulu ebhlog ukusukela ngo2016 ukunceda abafundi abathembekileyo kunye neeresiphi kunye neengcebiso zokupheka.