Zakudya Zofunikira (potumikira)
Malori - 134
Mafuta - 12g
Carbs - 6g
Mapuloteni - 2g
Nthawi Yonse 30 min
Konzani mphindi 20 , Cook 10 min
Mapemphero 8 (2 1/2 T aliyense)
Mpweya wotsika kwambiri wa FODMAP wotchedwa muhammara, wapangidwa ndi adyo wokometsera wokhawokha kuti atulutse chotupa cha adyo pamene akusunga FODMAPs osachepera. Kuviika kotereku kumakhala kokongola kwambiri ndi otukuta kapena mazira ochepa-FODMAP; Zimamveka zodabwitsa ngati sandwich imafalikira, imalowa mu omelets, kapena kuponyedwa ndi pasta. Ndipotu, palibe malo ambiri komwe kukoma kwake sikukuwonekera.
Zosakaniza
- 2 ozuni mamita awiri
- 3 cloves lalikulu watsopano adyo, kudula zidutswa
- 1/4 chikho ndi supuni 1 ya mafuta
- 1 lalikulu mtsuko, tsabola wofiira wokazinga (pafupifupi 5 ounces)
- ½ chikho chochepetsedwa ndi scallion masamba
- Supuni 1 pansi chitowe
- ½ supuni ya tiyi imasuta paprika
- ½ supuni ya supuni yofiira tsabola wofiira
- ¼ supuni ya mchere
- Supuni 2 bafuta basamu
- ½ shuga wa shuga
- ¼ chikho chokongoletsedwa
Kukonzekera
- Chotsani uvuni ku 350F. Malo a walnuts pa pepala lophika. Opweteka mpaka atadetsedwa pang'ono, pafupifupi mphindi 10, akuyambitsa kamodzi kapena kawiri. Chotsani kutentha ndi kuika pambali.
- Pamene mtedzawo ukupaka toasting, mu kanyumba kakang'ono mumaphatikizapo adyo ndi mafuta pamapakati otentha kwambiri. Kuphika mpaka mafuta akuphulika. Pezani kutentha kuti mupitirize kusungunuka bwino ndikuphika adyo mpaka mutayamba kukhala wachikasu, mphindi zisanu kapena zisanu ndi ziwiri. Osati bulauni adyo.
- Chotsani kutentha ndikukhala kwa mphindi zisanu. Chotsani zidutswa za adyo ndi supuni ndikuchotsa adyo. Pafupifupi supuni 4 za adyo zimalowetsa mafuta.
- Mu pulogalamu ya chakudya kapena blender, kuphatikizapo tsabola, tsabola, chitowe, kusuta paprika, tsabola wofiira, mchere, vinyo wosasa, vinyo wosasa, walnuts, ndi adyo. Puree 45 mpaka 60 sekondi kuti mupange phala wonyezimira, kukopera mbali ndi pansi pa mbale kamodzi kapena kawiri.
- Onjezerani mikate ya mkate ndi kusonkhezera kapena kuyendetsa mpaka zojambulazo zikufanana ndi pesto. Ngati osakaniza ali otayirira kapena madzi, onjezerani supuni 1 mpaka 2 zina zowonjezera mkate ndi zowawa. Zosakaniza zidzawoneka paima. Kutumikira mwamsanga, kapena kusungira mu firiji, mwamphamvu kwambiri, kwa masiku 4.
Zosakaniza Zosakaniza ndi Zobwereza
Mmalo mogwiritsira ntchito uvuni, mtedza ukhoza kutsukidwa mu thukuta lolemera pa sing'anga kutentha pa stovetop. Onetsetsani mtedza 3 mpaka 5 mphindi, kufikira atakhala ofiira agolide.
Yang'anani mwatcheru, monga mtedza amawotcha mosavuta.
Ikani adyo yokometsetsa mafuta pogwiritsa ntchito chikho cha ¼ chogulitsa mafuta adyo.
Kokongoletsa ndi zina zowodulidwa walnuts ndi mafuta ngati mukufuna.
Kuti mupange chipatso cha gluten, gwiritsani ntchito gluten wopanda, chakudya chochepa cha FODMAP.
Malangizo Ophika ndi Kutumikira
Mungagwiritse ntchito njirayi pamapangidwe awa kuti mupange mafuta omwe amagwiritsidwa ntchito mu maphikidwe ena.
Mafuta opangidwa ndi adyo wokometsetsa ayenera kugwiritsidwa ntchito kapena asungunuka mkati mwa masiku anayi kuti asatenge kachilombo ka matenda odyetsa chakudya.
Zakudya zamagetsi zopanda mphamvu zamagetsi zingagwiritsidwe ntchito ngati zilibe anyezi kapena adyo. Kapena, dzipange nokha. Sungani magawo awiri a mkate wopanda mafuta a gluten kapena mkate wowawasa (umene uli wochepa-FODMAP chifukwa cha kuyera kwadutsa) mu zidutswa ziwiri. Ikani pa pepala lophika ndi mtedza. Chopaka mpaka golide bulauni pansi, mphindi 4 mpaka 5. Dulani zidutswa ndi toast mpaka golide ku mbali inayo, 4 mpaka 5 mphindi zina. Wowonjezerani mufiriji kwa mphindi zisanu ndikukwera muzakudya kapena blender kuti mupange zinyenyeswazi. Thirani ndi kuika pambali. Palibe chosowa chotsuka mbale yopanga mapulogalamu pakati pa kupanga mkate wophika mkate.