Yenza Lesi Sauce Esishisayo Esimnandi Futhi Esilula SikaKeto

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe Agasti 1, 2021

Ngabe ufuna indlela entsha yokunonga ukudla kwakho keto?

Indlela engcono yokwenza keto ukudla kwase-Asia ngesoso esifanele sokuthosa isosi, futhi ungenza lokhu kube okubabayo noma okumnene njengoba ufuna.

Uma ngabe uke wadla i-ketogenic isikhashana manje, kungenzeka ukuthi unxanela okuhlukahlukene ekudleni kwakho.

Ngalesi siqondiso seresiphi, sizokunikeza lokho nje - ukuhlanganiswa kwezindlela ezahlukahlukene zokwenza amasoso ukuze ungalokothi ube nesithukuthezi ngokuthosa futhi!

Iqiniso elijabulisayo: empeleni akukho sosi eyodwa kuphela yokugovuza i-keto njengoba igama elithi "keto" liyisifinyezo sokudla okune-ketogenic okusho ukudla okune-carb ephansi kakhulu, okuguqula umzimba ube ngumshini ovutha amafutha.

Ngamafuphi, noma ikuphi ukuthosa kungaba yi-keto stir-fry sauce inqobo nje uma kungama-carbohydrate aphansi. Kuthola ukukhohlisa okuncane lapho uvula isinongo esicacile sibe usoso ngoba imvamisa lapho kunezelwa khona ama-carbs amaningi.

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

Ama-keto amahle kakhulu ashukumisa izingqayi

Manje ake sithole okwengeziwe mayelana ne-keto stir fry sauce zokupheka:

I-carb ephansi eyenziwe ngokwenza okweqanda keto isiza isosi eshisayo

UJoost Nusselder

Le sauce eshisayo eyenziwe ekhaya ingaba yinhle ukukhiqiza uma unotamatisi otshalwe engadini yakho yangasemuva noma uma uyithenga emakethe yabalimi bendawo yakho.

Azikho izilinganiso okwamanje

Phrinta Recipe Phina Recipe

Isikhathi sokulungiselela 20 imizuzu amaminithi

Isikhathi sokupheka 9 imizuzu amaminithi

Isikhathi Sonke 7 imizuzu amaminithi

Course Side Dish

cuisine IsiJapane

Izinkonzo 20 abantu

Isisetshenziswa

• Ukupheka ebhodweni
• Iprosesa yokudla noma i-blender
• Mesh

Izithako

  

1x2x3x

• 1 cup u-anyanini kuqoshiwe
• 2 naphakathi upelepele (njenge-poblano, New Mexico noma i-Anaheim), kuqoshiwe
• 2 encane upelepele we-habanero noma amanye upelepele omncane oshisayo we-chile, ogxishiwe, ohhafu futhi ohlwanyelwe
• 4 ama-clove ugaliki i-minced
• 1 Ipondo utamatisi kuqoshiwe
• 1 cup uviniga omhlophe we-distilled
• 2 i-tsp usawoti
• 1-3 i-tsp ushukela engeza ukunambitha nenani likashukela ofuna ukulifaka

Imiyalelo

 

• Vula isitofu bese usetha ekushiseni okuphakathi nendawo kanye namafutha okushisa epanini elikhulu. Phonsa ugarlic, upelepele we-habanero, upelepele we-chile no-anyanisi, bese upheka kuze kube u-anyanisi ethola umbala onsundu (lokhu kufanele kuthathe cishe imizuzu engu-3-4.
• Nciphisa ukushisa bese usetha ukudayela kube maphakathi, bese ufaka ushukela, usawoti, uviniga notamatisi. Hlanganisa ngezikhathi ezithile nangokucophelela imizuzu engaba ngu-5 kuze kube yilapho utamatisi ethola amanzi.
• Ngalesi sikhathi thela ukuxuba phezu kwe-blender noma iprosesa yokudla, bese usebenzisa umshini ukwenza okuqinile okusalayo kucoleke futhi uketshezi lube lukhulu. Thola i-nylon mesh bese uyibeka ngaphezulu kwesitsha esiphakathi nendawo. Thela ukuxubana okujiyile kumeshini wenayiloni bese uyidedela ukuze isuse okuqinile okusele kumakhambi nezinongo. Phonsa okuqinile bese uvumela isoso lipholile cishe amahora angu-1 no-1/2 ekamelweni lokushisa.

Keyword I-Sauce

Uzame le recipe?Sazise kwakunjani!

Izithako zendabuko zokwenza usoso oshisayo omuhle kakhulu, ofaka utamatisi omusha, u-anyanisi nopelepele, nazo zikhona kule recipe eshisayo yesoso.

Ungalungisa ukunambitheka kwesosi ngokuya ngokuthanda kwakho, ngakho-ke kwenze kushise ngokulingene uma ungeyena umlutha wesoso oshisayo bese uhlanya ngopelepele we-habanero uma ufuna ukushisa umlilo.

Futhi funda: lena izindlela ezinhle kakhulu zokupheka inyama yenkomo okumelwe uzame

Ithiphu: Ingxenye ebabazekayo yepelepele ye-chile isezingxenyeni zayo lapho kugcinwa khona imbewu endaweni.

Futhi yingxenye lapho i-capsaicin icebe kakhulu futhi ikhemikhali elenzeka ngokwemvelo eliyinto ecasula izilwane ezincelisayo linomthwalo wokunikeza izakhiwo ezishisayo / ezibabayo zikapelepele we-chile.

Ungalawula ubucwebecwebe be-salsa yakho noma usoso oshisayo ngokunquma inani lezingqimba eziqoshiwe nembewu yokungena kumxube.

Ukugwema ukuthola lokhu okucasulayo emehlweni akho, hlala ukhumbula ukugqoka amagilavu ​​wokuzivikela lapho usika upelepele we-chile noma ugeze izandla zakho kahle ngensipho namanzi ngemuva kokuthi uwasikile.

Ukwenza kusengaphambili: Le nhlanganisela yesosi eshisayo ingahlala izinyanga ezingama-6 uma nje uyigcina isiqandisini.

Amaqiniso Okudla

Ngosayizi Wokuphaka wephakethe elilodwa (1g)
Amakholori 0 Amakholori kusuka ku-Fat 0 (%)
Inani Lansuku zonke ngo- (%)
Inani lamafutha 0g -
I-Sodium 210mg 9%
Amakhabhohayidrethi 0g -
Ama-carbs angu-0g -
Umthambo 0g 0%
Amaprotheni 0g
Amavithamini namaminerali
Uvithamini A 0μg 0%
Uvithamini C 0mg 0%
I-calcium 0mg 0%
Insimbi 0mg 0%

Ilayisi le-Keto Stir-Fried

Imvamisa irayisi licebile kuma-carbohydrate, kepha njengoba sizosebenzisa izinkomishi ezimbili zalo kuphela, lapho-ke lingathathwa njenge-ketogenic.

Le rayisi ethosiwe ethosiwe inhle kakhulu ngokubhangqa ne-keto sauce esikhulume ngayo ekuqaleni. Ukwenza irayisi ethosiwe kuwumsebenzi olula futhi le rayisi ethosiwe ethosiwe ilula kakhulu njengoba inohlu oluncane nje lwezithako.

Izithako:

• 1 isipuni samafutha
• Amaqanda ama-3, ashaywe kancane
• 1 (14.5 ounces) ingaba nomhluzi wenkukhu
• Iphakethe eli-1 (ama-ounces ayi-16) lemifino efriziwe efriziwe efriziwe, encibilikisiwe
• 2 wezipuni we-soy sauce
• Izinkomishi ezi-2 zelayisi elimhlophe, ezingaphekiwe

Iziqondiso:

1. Vula isitofu bese usetha emlilweni ophakathi nendawo bese ushisa i-skillet, bese uthela uwoyela wemifino noma kakhukhunathi. Thela amaqanda bese upheka kuze kubekwe, ugovuze kahle. Kubeke eceleni.
2. Phonsa isoso, umhluzi, nemifino kwesinye isigaxa bese ubilisa izithako. Faka irayisi bese umboza i-skillet bese uyiyeka ihlambe lapho kushisa imizuzu emihlanu.
3. Faka amaqanda aphekiwe ugovuze kahle amasekhondi angama-60, bese uwaphaka.

Amaqiniso Okudla

Amakholori - 456
Amafutha - 12 kuya ku-14 g wamafutha ephelele
Ama-carbohydrate - 40 kuya ku-50 g wama-carbs
Amaprotheni - 7 g wamaprotheni ngokudla ngakunye
Amavithamini namaminerali - i-sodium, i-calcium, i-iron, i-magnesium, i-phosphorus, i-potassium nokulandelela inani lethusi ne-manganese
I-Fiber - 3.5 g, noma amaphesenti ayi-14 wokudla kwakho kwansuku zonke okunconyiwe

Yibhangqe ne-Keto-Friendly Beef ne-Broccoli Stir-Fry

Kusukela kuzindlela ezimbili zokupheka esake saxoxa ngazo, kuphephile ukusho ukuthi sinenhlanganisela enkulu yokudla lapha. I-keto-friendly yenkomo ne-broccoli stir-fry iyindlela enhle uma ufuna ukulungiswa okusheshayo nokuhlanzwa okulula.

Le recipe iyodwa iqinisekisiwe ukujabulisa umndeni wakho nabangane uma wena izimemo Ukudla kwabo kwakusihlwa, engeza usoso oshisayo owenziwe ekhaya kanye nerayisi ethosiwe keto kuyo futhi uzoshayelwa ihlombe ngemuva kokushayelwa ihlombe.

Abanye babo bangakuncoma nokuthi uye esikoleni sokupheka futhi ube ngumpheki!

Izithako:

• 1 lb yenkomo yenkomo eyosiwe ebunjiwe
• 1 anyanisi oluhlaza osikiwe
• 1/2 tsp usawoti anyanisi
• 1/4 tsp pepper
• 1 tbsp uwoyela kakhukhunathi
• Ama-clove amabili egalikhi agayiwe
• Ama-florets angu-1 ekhanda le-broccoli asebenzisa isiqu esincane ngangokunokwenzeka
• 1/4 inkomishi yebhotela ibhotela
• 1 tbsp i-soy sauce
• 1-1 / 2 tsp ijusi kalamula

Iziqondiso:

1. Vula isitofu bese usetha emlilweni ophakathi nendawo. Sishisa i-skillet enkulu bese uthela uwoyela, uma uwoyela usushise ngokwanele, gazinga inyama yenkomo, u-anyanisi, usawoti kanye nopelepele imizuzu emithathu kuya kwemihlanu.
2. Phonsa ugarlic bese upheka cishe imizuzwana engama-60, uvuse ngezikhathi ezithile, bese udlulisela epuletini elihlanzekile bese ufudumele.
3. Fry i-broccoli ngebhotela epanini elifanayo lokuthosa bese uyipheka kuze kube yithenda. Thela inhlanganisela yenkomo uvuse-gazinga eminye imizuzu embalwa.
4. Thela ijusi kalamula nesosi yesoya, bese ugovuza-thosa emlilweni imizuzu embalwa. Khonza nge-keto irayisi ethosiwe kanye ne-keto sauce eshisayo.

Amaqiniso Okudla

Inani Ngokwenza Ukukhonza

Amakholori angama-530 avela kumaFat 405
Inani Lansuku zonke ngo- (%)
Inani lamafutha 45g 69%
Amafutha agcwele 22g 110%
Amafutha we-Polyunsaturated 2g
I-Monounsaturated Fat 15g
I-Cholesterol 130mg 43%
I-Sodium 298mg 12%
I-Potassium 453mg 13%
Ingqikithi yamaCarbohydrate 3g 1%
I-Fiber Yokudla 1g 4%
Ushukela 1g
Amaprotheni 28g 56%
Uvithamini A 8%
Uvithamini C 19%
I-calcium 2%
Insimbi 21%

Hlola umhlahlandlela wethu wokuthenga we-teppanyaki amapuleti e-grill yasekhaya kanye nezinsiza.

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.