Zakudya Zofunikira (potumikira)
Zikhala - 77
Mafuta - 4g
Carbs - 6g
Mapuloteni - 5g
Nthawi Yonse 30 min
Konzani mphindi 15 , Cook 15 min
Mapemphero 10 (1 potsticker aliyense)
Miphika imayikidwa mu soya msuzi wophika msuzi. Mungathe kuchita zimenezi ndi maubwenzi oterewa a IBS, kapena mungawagwiritse ntchito pamwamba pa supu zanu ndi saladi ndi puloteni yokoma.
Miphikayi imapangidwa ndi pepala la mpunga, lopangidwa kuchokera ku tapioca ndi ufa wa mpunga, zigawo ziwiri m'munsi mwa FODMAP kusiyana ndi wonton wathon wrappers yomwe nthawi zambiri imagwiritsidwa ntchito ndipo motero sizingayambitse zizindikiro za IBS. Katemera ndi karoti osakaniza ndi kuphika ndi pang'ono za soya msuzi. Ngakhale msuzi wa soya uli ndi tirigu pang'ono, tirigu wambiri amalekerera, choncho kondwerani!
Zosakaniza
- 1/2 mapaundi 85% wotsamira pansi Turkey
- 1/4 supuni ya supuni mchere
- 1/4 supuni ya supuni pansi tsabola wakuda
- 1/8 supuni ya tiyi pansi yamtengo wapatali
- Supuni imodzi yosachepera sodium soya msuzi
- 1/4 chikho karoti, grated
- onetsetsani tsabola wofiira wofiira (osachepera 1/8 supuni ya tiyi, mwasankha)
- Supuni ya 1/2 supuni mafuta osalowerera (monga canola kapena mafuta odzola)
- 5 mapepala a mpunga wa mpunga
- Supuni 1 yophika mchere wa sitsamba (mwakufuna)
Kukonzekera
1. Mu mbale yaing'ono yunikani nthaka, mchere, tsabola, turmeric, soya msuzi, karoti, ndi tsabola wofiira. Musaope kugwiritsa ntchito manja anu kusakaniza zokoma zonse pamodzi.
2. Thirani mafuta mu poto pazomwe mumatentha ndi kuwonjezera chisakanizo. Sakanizani chisakanizo mpaka mutsekemera utaphika, pafupi mphindi 7-10. Chotsani kutentha ndi kuika pambali.
3. Lembani mbale yaikulu ndi madzi ofunda. Sungani mwapadera mapepala a mpunga ndi kuviika mu mbale, kenaka khalani pamalo anu ogwira ntchito.
Kuthamanga mpeni pakati pakati kuti ugawidwe muwiri. Ikani pafupi supuni ndi hafu ya turkey yophika pakati ndikupaka m'mphepete mwa pepala la mpunga mmenemo, kenako pewani.
4. Pogwiritsa ntchito poto yowonjezera yomwe munkaphika ku Turkey, fufuzani potsticker yophimba mbali iliyonse, pafupi ndi masekondi 45 mpaka 1 miniti. Fukani ndi mbeu za sitsame ndikuziika mu mbale yanu yomwe mumaikonda.
Zosakaniza Zosakaniza ndi Zobwereza
Poyerekeza ndi nyama yofiira, turkey ndi njira yabwino yodzaza, koma tofu ndi nkhuku zimagwiranso ntchito bwino. Pa atatuwa, onani kuti tofu ndi yotsika kwambiri mu makilogalamu, pafupifupi gawo limodzi mwa magawo atatu a ndalama zomwe zili pansi. Amaperekanso gawo limodzi mwa magawo atatu a mapuloteni, koma ali ndi chiwerengero cha 43 peresenti ya katsiamu tsiku lililonse.
Mukhoza kusinthanitsa karoti yofiira kwa masamba ena, monga zukini, parsnips, kapena ngakhale mbatata. Mbatata ya mbatata ndi yowakomera IBS mukutumizira kwa theka lakayi limodzi.
Malangizo Ophika ndi Kutumikira
Pali njira zitatu zomwe mungakondwere nazo mapepala a mpunga omwe akugwiritsidwa ntchito: Sangalalani nokha ngati mbali, pamwamba pa saladi limodzi ndi mapuloteni ena, kapena kuponyera pang'ono mu mbale yotentha yotentha .
Ngati mukukambirana pamodzi, konzani izi mozungulira msuzi. Mukhoza kuwapanga kukhala triangles kapena mabwalo kuti zosavuta kuzigwira.