Tilapia Yamchere Yamtundu Wambiri Yamtengo Wapatali Pogwiritsa Ntchito Mpunga wa Golden

Zakudya Zofunikira (potumikira)

Zikhala - 354

Mafuta - 8g

Carbs - 45g

Mapuloteni - 26g

Nthawi Yonse 65 min
Konzani mphindi zisanu , Cook 60 min
Utumiki 1

Chipatso chouma sichimudziwa mu mbale ya mpunga wa Perisiya. Pano, amagwiritsidwa ntchito ngati kutsekemera kokometsetsa ku tilapia yopanda phokoso ndi mpunga wamphepete ndi mphukira.

FODMAP, makamaka fructans, zimayika mu zipatso zouma mofanana ndi shuga. Anthu ambiri omwe ali ndi IBS amatha kulekerera pang'ono, makamaka mpaka supuni imodzi, yomwe ndi ndondomeko yomwe imagwiritsidwa ntchito mu njira iyi. Zoposa izi zingayambitse zizindikiro. Ngati mukukayikira kugwiritsa ntchito supuni yonse, bwanji osayambira ndi theka la maitanidwe? Mudzalawa kukoma kwake ndipo mutha kuyesa kuchitiranso zikuluzikulu mukamaliza kudya.

Zosakaniza

• 1/4 chikho chosaphika mpunga wofiira
• 1/4 supuni ya supuni mchere
• 1/4 supuni ya supuni pansi tsabola wakuda
• 1/2 supuni ya supuni yowuma oregano
• 1/2 supuni ya supuni ya basil
• 1/8 supuni ya tiyi pansi yamtengo wapatali
• Supuni 1 ya mafuta a maolivi
• 4 oz. tilapia fillet
• 1/4 supuni ya supuni mchere
• 1/4 supuni ya supuni pansi tsabola wakuda
• 1/2 supuni ya supuni paprika
• Supuni 1 zouma zoumba ndi cranberries, zidula (pafupifupi 7)

Kukonzekera

1. Pambuyo kutsuka mpunga wanu, kanizani mu kaphika kakang'ono ndikusakaniza mchere, tsabola, oregano, basil, ndi turmeric. Onjezani 3/4 chikho madzi, kubweretsa kwa chithupsa, ndiye kuchepetsa kutentha ndi kuphimba mphika. Kuphika kwa mphindi 45. Mukaona kuti madziwa amathirirapo mpunga usanakwane, onjezerani zambiri ndikupitiriza kuphika. Mukakhala ndi tsitsi, chotsani kutentha ndipo mukhale pansi kwa mphindi khumi, mutaphimbidwa.
2. Pamene mpunga ukuphika, mafuta a maolivi otentha mu poto yaing'ono. Fukani mchere, tsabola, ndi paprika pa tilapia ndi kuwonjezera poto, kuphika kwa mphindi 4-5 mbali iliyonse (mpaka nsomba ikhale yopanda phokoso pakubadwa ndi mphanda).

1. Pambuyo pochotsa tilapia, onjezerani supuni 2 madzi poto ndikuwonjezera zipatso zouma. Lembani kutentha pamtunda wochepa kwa mphindi 3-4, mpaka madzi atuluka.
2. Dulani mpunga, nsomba, ndi zipatso zouma.

Zosakaniza Zosakaniza ndi Zobwereza

Mbeu iliyonse yochepa ya FODMAP idzagwira ntchito mu njira iyi, choncho gwiritsani ntchito chirichonse chimene mukufuna kapena chothandiza. Zisankho zitatu zokwanira za IBS zikuphatikizapo quinoa , mpunga woyera, ndi manyuchi.

Mukhozanso kusinthanso nsomba zomwe mumakonda, monga nsomba, ndi tilapia. Malinga ndi ndondomeko yake ya makulidwe omwe mungafunikire kuphika kwa mphindi zochepa.

Basil ndi oregano zouma zimagwira bwino ntchitoyi, koma ngati muli ndi zitsulo zatsopano ndi oregano mungathe kuziwaza ndi kuzimasintha.

Kuphika Malangizo ndi Zidule

Onetsetsani kuti musalole kuti mpunga ukhale utatha. Izi zimapangitsa kuti atenge madzi otsala otsala ndipo amachititsa mankhwala osokoneza bongo, m'malo mwa mushy.

Pambuyo pa maminiti khumi, gwirani mphanda ndipo mokondweretsani muzitsamba zilizonse zomwe zimakwera pamwamba, kuti mugawidwe. Mukhozanso kusakaniza chipatso mu mpunga wanu kuti mukhale ndi "mpunga wamtundu" wambiri.

Tumikirani mbale iyi yokha kapena ndi saladi yam'mbali.