Low-FODMAP Gazpacho Smoothie

Zakudya Zofunikira (potumikira)

Zamakono - 100

Mafuta - 6g

Carbs - 11g

Mapuloteni - 2g

Nthawi Yonse 15 min
Konzani mphindi 15 , Cook 0 min
Mapemphero 5 (makapu 1 1/4 aliwonse)

Mpweya wa gazpacho umatumikiridwa kuzungulira dziko lapansi kulikonse kumene zakudya zili ndi mphamvu za Chisipanishi kapena Chipwitikizi. Mtundu uwu umakondwerera kukoma kwa tomato, mwatsopano kuchokera kumunda wanu kapena msika wa alimi.

Sikuti ndi mpweya wopanda mafuta a maolivi. M'bukuli labwino la IBS, adyo-yomwe imaphatikiza mafuta a azitona imakhala ndi ntchito ziwiri, chifukwa imaperekanso kukoma kokoma kwa allium. Mababu a garlic ali "kunja" kwa maphikidwe otsika a FODMAP, chifukwa ndi omwe amathandiza kwambiri oligosaccharides ndipo amalekerera kwambiri anthu omwe ali ndi IBS. Mwamwayi, oligosaccharides samadutsa muzokonzekera mafuta, kotero mafuta ophika adyo angagwiritsidwe ntchito kuti azisangalala.

Zosakaniza

• 1 chikho cha tomato zam'chitini
• 4 tomato wamkulu watsopano, kudula wedges
• 1/4 chikho chofiira vinyo wosasa
• Supuni 2 adyo-amathira mafuta a azitona
• 1 sing'anga nkhaka, peeled ndi kudula mu magawo awiri-inch
• 1 lalikulu tsabola tsabola, tsabola ndi diced
• Supuni 3/4 mchere
• 1/4 supuni ya supuni ya tsabola watsopano wakuda
• 1/2 supuni ya supuni yowuma oregano
• 1/2 supuni ya supuni ya tsabola wofiira wofiira (mwasankha)
• 1/4 chikho chives, kuponyedwa (zosankha)

Kukonzekera

1. Kumene madzi a phwetekere, tomato, viniga, mafuta, nkhaka, tsabola wachikasu, mchere, tsabola wakuda, ndi oregano mu mbale ya blender kapena purosesa ya chakudya mu dongosolo lomwe lasonyezedwa.
2. Sungani blender kuti puree ndiwo zamasamba mpaka zosalala zikhale zotheka. Ngati mukufuna mapepala amtundu wambiri, asiye kusamalidwa pamene ndiwo zamasamba zamasamba, zimakhala zogwiritsira ntchito mbale zowonjezera.

Zosakaniza Zosakaniza ndi Zobwereza

Mafuta okwana 28 omwe amatha kuwawotcha ndi tomato amawotchedwa ngati tomato watsopano sapezeka.

Malangizo Ophika ndi Kutumikira

Mafuta a azitona amagulidwa mosavuta; Nthawi zina zimagulitsidwa monga "kuthira mafuta." Chifukwa cha njira zamakono zogwiritsira ntchito malonda, mafuta okonzedweratu adyo akhoza kusungidwa mu firiji atatsegula.

Kuti mupange mafuta a adyo, perekani clove kapena adyo awiri ndikukwera mu kapu yaing'ono kapena skillet ndi mafuta ochuluka. Patapita mphindi zingapo, chotsani mchere wa adyo ndikupatsanso chophikacho, pogwiritsa ntchito mafuta okoma. Magulu akuluakulu a mafuta opangidwa ndi adyo akhoza kupangidwa koma ayenera kugwiritsidwa ntchito kapena mazira mkati mwa masiku anayi kuti athe kupewa matenda odyetsa zakudya.