Chowomba Chowotchera Chosungika cha Keto-Friendly Thanksgiving Side Dish

Zamkati

• Chowala Chowala Wamtambo
• Onaninso za

Ndizowona: Zambiri zamafuta azakudya za keto zitha kukupangitsani kuti muzikanda mutu pang'ono poyamba, chifukwa mafuta ochepa anali opangidwa kwa soooo motalika. Koma mukayang'ana pa sayansi yolemetsa kuseri kwa zakudya za keto, mumayamba kumvetsetsa kusintha kwakadyedwe kabwino ka mafuta.

Pali zolakwika zina zofunika komanso malingaliro olakwika pazakudya za keto. Poyamba, simungangodya nyama yankhumba ndi mapeyala; sizabwino. Ndipo ayi, simuyenera kukhala pazakudya za keto mpaka kalekale. Koma ngati mumasamala za macros anu ndikupanga zisankho zophunzitsidwa pamitundu yamafuta omwe mukudya, mutha kuonda bwino ndikupeza mphamvu.

Chinsinsichi chimapeza mafuta ake kuchokera ku mafuta a avocado, kirimu cholemera, ndi kirimu kirimu, chifukwa cha magalamu 13 amafuta, 7 mwa iwo ndi mafuta okhutira-china choti muziyang'anitsitsa, kaya muli pa keto kapena ayi . (Zokhudzana: Kodi Batala Ndi Athanzi? Zoona Zokhudza Mafuta Okhutitsidwa)

Utawaleza samangopanga zowonetsera zokongola komanso ndi gwero la mavitamini A ndi K komanso chitsulo.

Pezani malingaliro owonjezera a keto Thanksgiving ndi menyu yonse ya Keto Thanksgiving.

Chowala Chowala Wamtambo

Amapanga 8 servings

Kukula: 1/2 chikho

Zosakaniza

• 1 1/2 mapaundi utawaleza
• 1/2 supuni ya tiyi ya Himalayan pinki mchere
• Supuni 1 ya mafuta a avocado
• 2 adyo cloves, minced
• 1/2 chikho cholemera kwambiri
• 4 oz kirimu tchizi, cubed ndikuchepetsa
• 1/4 chikho chopangidwa ndi Parmesan, kuphatikizapo zina zokongoletsa (mwakufuna)
• 1/4 supuni ya supuni ya tsabola wakuda
• 1/8 supuni ya tiyi ya tsabola ya cayenne

Mayendedwe

1. Kudula kumachokera ku chard. Kagawo kakang'ono kamayambira, kosiyana ndi masamba. Kuwaza masamba. Onjezerani masamba, mchere, ndi 1/4 chikho madzi mu mphika wa magawo anayi. Phimbani ndi kuphika pa sing'anga-kutentha kwambiri; pafupifupi mphindi 5 kapena mpaka kufota.Chotsani pamoto ndikusamutsa masamba kupita ku pepala lophika. Pat youma; kuika pambali.
2. Mumphika womwewo, tenthetsani mafuta a avocado pa sing'anga-kutentha kwakukulu. Onjezerani zimayambira ndi adyo. Cook 3 mpaka 5 mphindi kapena mpaka tender.
3. Pezani kutentha mpaka pakati. Onjezani zonona, kirimu tchizi, Parmesan, tsabola wakuda, ndi tsabola wa cayenne. Muziganiza mpaka tchizi za kirimu zisungunuke. Onetsetsani masamba. Kokongoletsa ndi Parmesan yowonjezera, ngati mukufuna.

Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudyaodziletsa Umodzi pautumiki uliwonse: mafuta okwana 144, mafuta okwana 13g (7g sat. Mafuta), 33mg cholesterol, 411mg sodium, 5g chakudya, 1g fiber, 2g shuga, 4g protein

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