Chekikiki Chamoni Chakudya Chamchere Chokha

Zakudya Zofunikira (potumikira)

Malori - 212

Mafuta - 10g

Carbs - 23g

Mapuloteni - 8g

Nthawi Yonse 45 Mphindi
Konzani mphindi 20 , Cook 25 min
Mitumiki 12 (1 cheesecake iliyonse)

Cheesecake yapamwambayi yopangidwa ndi tchizi ta tchizi monga kukoma kwa kirimu, koma ndi abwenzi a IBS. Zili zophweka kwambiri ndipo zimakhala ndi mchere wangwiro, wopatsidwa gawo.

Kuti mutenge mawonekedwe osakaniza mudzafunika chakudya chopangira zakudya kapena blender. Mtengo wa yogtose wopanda mtedza ungakhale wovuta kupeza; yogulu yogagisi yachigriki ndi njira ina yabwino mu njira iyi. Onani kusiyana kwa zosakaniza ndi zosinthika zomwe zafotokozedwa m'munsimu za momwe-ku.

Zosakaniza

• Yogu 1 kapu yamagetsi yopanda lactose
• 4 ma oce otsika-FODMAP makeke
• ½ chikho chophika amondi amtundu wonse kapena opangidwa
• Supuni 3 batala
• 2 makapu a kanyumba opanda lactose
• Supuni 2 ya supuni
• 2/3 chikho shuga
• Mazira aakulu 2
• 2 supuni ya tiyi yatsopano ya mandimu
• Supuni 2 zatsopano mandimu
• Supuni ya 1 vanila

Kukonzekera

1. Pafupifupi maola atatu musanapange kupanga muffins, yikani yogurt mu singwe yomwe ili ndi katatu katatu a cheesecloth, fyuluta ya khofi, kapena mapepala a mapepala, ndipo mulole whey kuti ayambe mpaka 1/2 chikho cha yogurt wokhuthala chikhalebe. Ngati mutha kupitiliza ndi kuthamanga ndi yogati yaing'ono, gwiritsani ntchito whey mmbuyo momwe mukufunira 1/2 chikho.
2. Chotsani uvuni ku 325F. Lembani chikho cha 12-muffin tini ndi mapepala a muffin ophika nsalu.

1. Mu blender kapena purosesa, chakudya cha makeke ndi amondi mpaka nyenyeswa zofanana ndi graham cracker mawonekedwe mawonekedwe, pafupifupi 10 mapepala. Sungunulani batala pa mphamvu yapamwamba mu mbale yaying'ono yotetezeka ya microwave, pafupifupi masekondi 30. Thirani zinyenyeseni mu batala wosungunuka ndi kusakaniza. Ikani supuni 2 ya zinyenyeswazi mu kapu iliyonse ya muffin. Onetsetsani zinyenyes'ono pansi ndi zala zanu pansi pa makapu ndi ¼ inchi m'mphepete mwa zitsulo.
2. Sambani blender kuti muchotse zinyenyeswazi ndi kuumitsa. Kwa blender, onjezerani kanyumba tchizi, yogurt, ndi chimanga ndikukonzekera mpaka pang'onopang'ono, pafupi mphindi imodzi. Pewani mbali ndi kuwonjezera shuga, mazira, mandimu a mandimu, mandimu ndi vanila mu blender. Njira mpaka yosalala, masekondi 30 mpaka 60. Pewerani mbali ndifulumira nthawi imodzi, masekondi 5 mpaka 10.
3. Thirani mitsuko mu muffin makapu pamunsi pamphepete mwa nsalu. Ngati muli ndi batter wotsalira, imbani mu ramekin kuti mupange cheesecake yopanda kanthu. Kuphika mpaka mutayika koma osadetsedwa, mphindi 23 mpaka 26. Akakhala ozizira mokwanira, chotsani cheesecake kuchokera mumphepete zam'madzi ndi kuzizira mufiriji mpaka mwakhama, 1 mpaka 2 hours. Pamwamba ndi zipatso zochepa kapena zapadera za FODMAP.

Kusiyanasiyana ndi Kusintha

Ma cookies omwe ali otsika-FODMAP zosakaniza nthawi zambiri amakhala opanda gluten. Fufuzani zochepa zazing'ono za gluten, zofufumitsa za vanilla, kapena zophika nyama zopangidwa popanda okwera FODMAP okoma; zonsezi zidzakhala zowonjezereka.

Ngati simungathe kupeza yogurt ya yogurt, chikho chokhazikika 1/2 chigriki Greek yogurt kwa yogurt yogurt mu njira iyi; gawo limodzi lidzakhalabe ndi ochepera 1 gramu la lactose pa kutumikira, mwinamwake kulekerera ndi anthu ambiri omwe ali ndi IBS.

Pofuna kusinthasintha kwa mtedza, sungani maamondi ndikuwonjezera kulemera kwa ma ola 6.

Malangizo Ophika ndi Kutumikira

Cheesecake ingapangidwe popanda kutumphuka. Thirani batter mu 8 mafuta odzola 4-5 ounce mapepala. Tumikirani m'matumba achikopa, chifukwa sangathe kuchotsedwa mosavuta.