Msuzi Wouziridwa wa ku Asia

Zakudya Zofunikira (potumikira)

Malori - 43

Fat - 3g

Carbs - 5g

Mapuloteni - 1g

Nthawi Yonse 45 Mphindi
Konzani 10 min , Cook 35 min
Mapemphero 6 (1 chikho aliyense)

Chakudya chokoma chimayamba ndi msuzi wobiriwira, ndipo msuzi wotchuka kwambiri wogula sitolo amakhala ndi adyo kapena anyezi (kapena onse). Ngati muli ndi IBS, zokhudzana ndi fructan zoterezi zingayambitse zizindikiro zovuta. Pewani iwo podzipangira msuzi wanu kunyumba.

Chinsinsichi chimagwiritsa ntchito mapulotoni, anyezi aatali ndi babu, kuti azibweretsa chidwi chodziwika bwino cha zomwe anyezi ndi adyo simukugwiritsa ntchito. Mbalame zamakono ndizogwirizana ndi IBS malinga ngati mumangogwiritsira ntchito masamba okhaokha, omwe ndi apamwamba kwambiri kusiyana ndi babu. Lembani nawo ndi zochepa zochepa zamtundu wa FODMAP ndi bok choy, kabichi wa China, chifukwa cha supu yomwe imatha kusangalatsa ndi puloteni iliyonse kapena yokha.

Zosakaniza

• Supuni 1 ya mafuta a maolivi
• 1/4 chikho scallion, masamba obiriwira okha, odulidwa
• 1.5 masupuniketi ouma basil
• 1.5 masupuniketi ouma oregano
• 1.5 makapuni a paprika
• Tsabola wofiira wa tsabola wofiira (osachepera 1/8 supuni ya tiyi, mwasankha)
• Supuni 3/4 mchere
• 1/4 supuni ya supuni pansi tsabola wakuda
• 1/2 phwetekere yaikulu, sing'anga yamkati
• 1 mpiru yaying'ono, yaying'ono yokometsetsa
• 1 sing'anga karoti, sing'anga yamkati
• 1/2 zukini, julienned
• 1/2 chikho chobiriwira nyemba, nyemba iliyonse imadulidwa mu magawo atatu
• 1.5 chikho bok choy, chodulidwa

Kukonzekera

1. Kutenthetsa mafuta a maolivi pa kutentha kwapakati pang'onopang'ono kenaka ponyani mchere wonyezimira, basil, oregano, paprika, ndi mchere wofiira wofiira kwa mphindi ziwiri.
2. Onjezerani zotsalira zonse, kupatula kok boky. Sungani kwa mphindi zisanu, ndikuyendetsa pang'onopang'ono, onetsetsani kuti ndiwo zamasamba zophimbidwa bwino ndi zokolola.
3. Onjezerani makapu 6 a madzi ndipo mubweretse mphika kwa chithupsa, kenaka muzimiritsa kutentha kwapadera kwa mphindi 15-20, mpaka mpiru ndi kaloti zisawonongeke pang'ono.

1. Chotsani kutentha ndi kusunthira mu bok choy. Sinthani zokonzekera kuti mulawe.

Zosakaniza Zosakaniza ndi Zobwereza

Bok choy ndi mphamvu ya zakudya, zomwe zimakhala ndi antioxidants makumi asanu ndi limodzi ndi makumi asanu ndi awiri komanso mavitamini A, C, K, potassium, folate , calcium , vitamini B, zitsulo, ndi zina zambiri. makilogalamu). Mutha kuzilandira ku supurita yanu yapafupi kapena kugulitsa, koma ngati muli ndi vuto pogwiritsa ntchito sipinachi, kale, kapena chard m'malo mwake. Amangokhala ndi zakudya zambiri monga bok choy.

Mwazida zowonjezera, zomwe zimathandiza kuyendetsa kayendedwe kake, kuwonjezera chikho chimodzi cha kabichi. Chikho chimodzi nthawi zambiri chimakhala cholekerera ndi omwe ali ndi IBS, ndipo mukhala osachepera pamene mukusangalala ndi msuziwu.

Mukhozanso kuonjezeranso zowonjezereka mwa kuphatikiza zina zambiri za IBS-mbatata, rutabaga, parsnips, babu a fennel, broccoli, ndi tsabola zabwino zonse ndi zosankha zabwino.

Malangizo Ophika ndi Kutumikira

Monga momwe, msuziwu uli ndi veggies zambiri koma osati mapuloteni ambiri. Yonjezerani nkhuku zowonongeka, nkhumba za nyama zamtundu , kapena zotsala tofu (kapena mungosangalala ndi mbali ya msuzi umenewu ndi mazira a masika a tofu ).