Zakudya Zofunikira (potumikira)
Zikhala - 388
Mafuta - 27g
Carbs - 10g
Mapuloteni - 26g
Nthawi Yonse 27 min
Konzani 7 min , Cook 20 min
Utumiki 1
Kukonza bwino kwa kadzutsa kungakhale kusankha bwino, koma ngati simungathe kulekerera chikondwerero cha tirigu chapamwamba mu FODMAPs, chikhoza kuyambitsa zizindikiro za IBS. N'chifukwa chiyani mukulimbana ndi kutsekemera, kutsekemera, komanso kutentha kwambiri mafuta m'mawa? Chakudya chanu cham'mawa chikutanthauza kukusiya kuti mukhale olimbikitsidwa, osati kumangokhala omasuka.
Mmalo moyika chovala chanu ndi mazira ndi zophimba, yesani kuyendetsa nkhumba zanu mu mazira anu. Olalette roulade amapereka mapuloteni okwanira (pafupifupi 25 gmm) kuti mukhale odzaza mpaka nthawi ya masana ndipo ndikukupatsani mankhwala obirira ndi masamba tsiku loyamba m'mawa, ndipo palibe omwe ali pamwamba pa FODMAPs (taganizirani bowa ndi anyezi omwe amapezeka pamtundu wambiri ). Zimaphatikizapo tchizi, zomwe, ngakhale mankhwala okaka mkaka, ndi otsika mokwanira mu FODMAPs pakugwira ntchito kuti musangalale ndi chizindikiro.
Zosakaniza
- Mazira akulu atatu
- Supuni imodzi yosakaniza mkaka wosakoma
- 1/4 supuni ya supuni mchere
- 1/4 supuni ya supuni tsabola wakuda
- 1/8 supuni ya tiyi turmeric
- 1/8 supuni ya supuni chitowe
- 1/8 supuni ya tiyi paprika
- Supuni 1 ya mafuta a maolivi
- 1/4 kapu ya masamba arugula atsopano
- 1/4 chikho chophwanya feta cheese
- 1/2 sing'anga karoti, julienned
- 1/4 belu tsabola, mtundu uliwonse, julienned
- 1/4 yazing'ono zukini, julienned
Kukonzekera
1. Mu mbale yaing'ono, phatikiza mazira, mkaka wa amondi, mchere, tsabola, ndi zonunkhira. Kumenyana kufikira bwino.
2. Kutentha mafuta a maolivi pa poto kapena masentimita 10 osaphatikizika kapena kutentha.
3. Thirani moyenera mu dzira losakaniza. Cook iphimbidwa ndi kutentha kwapakati kwa mphindi zitatu kapena zisanu, kapena mpaka mutha kuziyika mosavuta omelette pogwiritsa ntchito spatula. Fikirani pakati ndi kuphika kwa maminiti awiri kapena atatu kumbali ina.
4. Mukakonzeka, chotsani kutentha ndikusiya ozizira kwathunthu, pafupi mphindi 10. Mukhoza kugwiritsa ntchito nthawi iyi kudula masamba anu.
5. Konzani masamba arugula pa omelette utakhazikika. Fukani fetasi yapamwamba pamwamba, kenako konzani kaloti, belu tsabola, ndi zukini pakati ndi pakati. Siyani masentimita awiri kuchokera kumapeto kumapeto kuti mukhale mophweka.
6. Pendani omelette, kusunga m'munsi pansi pake. Dulani pakati ndikusangalala!
Zosakaniza Zosakaniza ndi Zobwereza
Mafuta a zonunkhira omwe amajambula mazirawo ndi othandizira, kotero omasuka kusinthana ndi osiyanasiyana. Chitowe amatha kuwonjezera katemera wa Middle East, mwachitsanzo, kapena kuyesa basil, oregano, kapena thyme kwa kukoma kwamtundu wina.
Zomera zodzaza ndizodziwikiratu malinga ngati mutasankha nyama zomwe sizidzayambitsa zizindikiro za IBS. Zosankha zina zochepa mu FODMAP zimaphatikizapo ziphuphu, nyemba zobiriwira, parsnips, mbatata, sipinachi, turnips, ndi radishes. Mankhwalawa amadziwika ngati anyezi ndi bowa ali apamwamba mu bowa la FODMAP ali ndi mannitol ambiri omwe amatumikira, pamene anyezi amapereka fructans ambiri pothandiza.
Samalani pogwiritsa ntchito izi ngati simunawabwezeretseni kapena mukudziwa kuti zimayambitsa zizindikiro zanu.
Malangizo Ophika ndi Kutumikira
Musanayambe kutsanulira dzira, onetsetsani kuti poto yonse imayikidwa kuti mupewe omelette kuti musamamatire. Ngati mukugwiritsa ntchito poto yochuluka kwambiri, onani kuti omelette akhoza kutuluka bwino, kukulitsa mwayi wodula pamene mukukonzekera.
Ndipo ndani akuti omelette roulades ndi kadzutsa kokha? Sungani theka la mpukutuwo ndi awiri ndi quinoa kapena mbewu zina zochepa za FODMAP monga buckwheat kapena mpunga kwa chakudya chamadzulo chamadzulo kapena chakudya chamadzulo.