Wathanzi, Osavuta Edamame Yamadzi Mchere Wophikira

Zakudya Zofunikira (potumikira)

Mawerengero - 131

Mafuta - 11g

Carbs - 4g

Mapuloteni - 5g

Nthawi Yonse 20 min
Konzani mphindi 20 , Cook 0 min
Mapemphero 7 (1/4 chikho aliyense)

Edamamu ndi soya wamchere, nthawi zina amatchedwa "soya wa masamba." Oligosaccharides ndi omwe angathe kukhala FODMAP mu soya, koma mankhwala ena a soya ali ndi oligosaccharides ochuluka kuposa ena. Mosiyana ndi soya okhwima, edamamu ndi oyenera zakudya zochepa za FODMAP m'magawo ang'onoang'ono.

Mungathe kutumikila edamame yowakomera IBS mumapopu ngati chophimba, pogona, ndipo mumakhala ngati mbale yam'mbali, kapena muyeso, monga chakudya chodyeramo! Izi zimafalikira, zomwe zimawoneka mofanana ndi maphokoso a hummus, zingatumikidwe ndi timitengo ta karoti kapena zopanga zodzikongoletsera kapena kufalikira pa sangweji yomwe mumakonda.

Zosakaniza

• 1 1/2 makapu a edamamu (thumba limodzi), ozizira ndi osungidwa
• Supuni 6 za mandimu
• Supuni 3 madzi
• Supuni 2 supuni batala
• Supuni 3 adyo-amathira mafuta a azitona
• Supuni 1 pansi chitowe
• 1/2 supuni ya supuni mchere
• Supuni 2 tiyi ya sesame
• 1/2 supuni ya supuni ya tsabola wofiira wofiira
• Supuni 2 odulidwa cilantro

Kukonzekera

1. Mu sing'anga yapamwamba, perekani madzi okwanira 1 koloko pa kutentha kwakukulu. Onjezerani damu yamadzi ozizira ndi kubweretsa mphika ku chithupsa. Kuchepetsa kutentha ndi kuimirira kwa mphindi zisanu. Sakanizani dadamamu ndipo mulole kuti izizizira mpaka zitakhala zotetezeka.
2. Mu blender kapena purosesa chakudya, phatikiza mandimu, madzi a mandimu, madzi, mandimu, mafuta adyo, chitowe, mchere, mafuta a sesame, ndi tsabola wofiira. Gwirani pamunsi wothamanga, kenaka muzitha kukwera mpaka mulingo woyenera wofewa ufikira. Gwiritsani ntchito cilantro.

1. Phimbani ndi kuzizira musanayambe kutumikira. Sungunulani mafuta ena a zitsamba ndi zokongoletsa ndi cilantro, ngati mukufuna.

Kusiyanasiyana ndi Kusintha

Mafuta a zitsamba zonunkhira akhoza kugwiritsidwa ntchito mmalo mwa mafuta odzola nthawi zonse (osakaniza).

Malangizo Ophika ndi Kutumikira

Ngati mukufuna, mukhoza kuphika edamamu kwa mphindi zitatu zokha, mmalo mwa zisanu. Kuviika kudzalawa pang'ono ngati masamba obiriwira, ndipo mawonekedwewo adzakhala osangalatsa kwambiri.