Msuzi Wosambira M'mphepete mwa Msuzi

Zakudya Zofunikira (potumikira)

Malori - 158

Mafuta - 7g

Carbs - 23g

Mapuloteni - 4g

Nthawi Yonse Mphindi 80
Konzani mphindi 20 , Cook 60 min
Mapemphero 8 (makapu 1 1/4 aliwonse)

Msuzi wa squash ndi wolemera kwambiri ndipo umapereka msuzi wokongola komanso wooneka bwino, pamene akukhala wathanzi komanso akuthandizidwa ndi IBS. Lembani ndi saladi kapena nkhuku yophika chakudya chokwanira.

Zosakaniza

• 3½ mapaundi ocheka
• Supuni 2 za mafuta
• 2/3 chikho chochepetsedwa ndi scallion masamba (masamba okha ndi otsika-FODMAP)
• Supuni 2 zophika katsabola katsopano
• Supuni 1 yodulidwa yatsopano
• Supuni 1 ya mchere
• 1/8 supuni ya supuni ya tsabola watsopano wakuda
• 3 makapu otsika-sodium, otsika-FODMAP nkhuku msuzi
• Mkaka umodzi wa lactose wopanda mkaka
• ½ chikho chosavuta kirimu wowawasa (mwachangu)

Kukonzekera

1. Sakanizani uvuni ku 375F ndipo perekani pepala lophika ndi mafuta onunkhira.
2. Kagawa kagawo kakang'ono kamene kakhala ndi nzeru zowonjezera ndipo uzani mbewuyo ndi supuni. Ikani magawo a sikwashi, onunkhira mbali, pansi pa pepala lophika. Kuphika mpaka mphanda yamatope m'matumbo akuluakulu a sikwashi, pafupifupi mphindi 50. Mukakhala ozizira mokwanira, chotsani khungu ndi mpeni.
3. Muzitsulo zazikulu, mafuta a maolivi otentha ndi kusungunula zipilala pamatentha otsika mpaka atatha, pafupifupi maminiti 7. Onjezerani dill, basil, mchere ndi tsabola, sikwashi, msuzi, ndi mkaka. Onetsetsani mwachidule, kuphimba ndi kubweretsa simmer pa sing'anga kutentha.

1. Gwiritsani ntchito ndodo yosakaniza mu supu ndikuyitsitsimutsa. Kapena, mulole msuziwo uzizizira mpaka kutentha kotetezeka ndi kuwutumiza mu magulu ku blender kapena purosesa wa chakudya kuti puree. Kutumikira ofunda kapena ozizira, wodzaza ndi zina zowonjezera katsabola ndi chidole cha kirimu wowawasa.

Zosakaniza Zosakaniza ndi Zobwereza

Gwiritsani ntchito mapaundi 3 a sikwashi, yaiwisi yam'mbuyo m'malo mwa squash. Iyenera kupereka makapu 6 a sikwashi yophika.

Msuzi wofanana nawo angagwiritsidwe ntchito m'malo mwa mkaka wopanda lactose kuti msuzi wa mkaka ukhale wopanda. Mofananamo, ngati supu ya creamier, mkaka wambiri ndi msuzi pang'ono zingagwiritsidwe ntchito.

Palibe zitsamba zatsopano? Tumizani basil ndikugwiritsa ntchito supuni 1 mpaka 2 ya katsabola kouma.

Malangizo Ophika ndi Kutumikira

Onani kuti msuzi wotsika wa FODMAP ndi wopanda adyo kapena anyezi. Werengani zolemba zosakaniza kuti mupeze chisankho choyenera.