Zakudya Zakudya Zakudya Zanyama Ndi Citrus Guac

Zakudya Zofunikira (potumikira)

Malori - 105

Mafuta - 7g

Carbs - 2g

Mapuloteni - 8g

Nthawi Yonse 45 Mphindi
Konzani mphindi 15 , Cook 30 min
Mapemphero 10 (1 mpira + 1 supuni ya supuni)

Chinsinsi chodyera nyama chikhoza kuyitanitsa zakutchire za FODMAP monga adyo, anyezi, ndi zikondwerero. Nyama za nyama zimenezi sizikhala nazo. Kuwonjezera pa zokometsera zokoma ndi zonunkhira iwo amakhala "amaliseche," kotero simukusowa kudandaula za kuyambitsa zizindikiro za IBS.

Mankhwala a guacamole ndi okoma kwambiri ndi madzi a lalanje. Mankhwala atsopano a lalanje amatengedwa kuti ndi otsika-FODMAP chifukwa cha zokwanira za fructose, ndipo madzi a lalanje amakhala otetezeka ku magawo a chikho cha nusu. Mankhwala otchedwa citrus ndi avocado pairing amapanga chakudya chokoma, chokwanira pamtima ku mabala a nyama otchedwa cinnamon-flavored turkey meatballs.

Zosakaniza

• 1 peresenti 85% wothira pansi Turkey
• 1/2 supuni ya supuni mchere
• 1/4 supuni ya supuni pansi tsabola wakuda
• 1/2 supuni ya supuni ya ginger watsopano
• 1/2 supuni ya supuni pansi sinamoni
• 1/4 supuni ya supuni pansi chitowe
• 1 sing'anga yamapepala, peeled ndi yosenda
• Supuni 3 ya lalanje
• zest kuchokera 1 sing'anga lalanje
• onetsetsani tsabola wofiira wofiira (osachepera 1/8 supuni ya tiyi, mwasankha)
• 1/2 supuni ya supuni mchere
• 1/4 supuni ya supuni pansi tsabola wakuda
• Supuni 1 yokometsetsa masamba a cilantro

Kukonzekera

1. Chotsani uvuni ku 350F.
2. Gwiritsani nthaka pansi, mchere, tsabola, ginger, sinamoni, ndi chitowe mu mbale. Musaope kugwiritsa ntchito manja anu kuti mukhale ndi zokopa!
3. Pangani chisanganizo mu mipira yozungulira ndi manja anu. Muyenera kukhala ndi masewera 10 apakatikati mukamaliza.
4. Konzani mipira pa chikopa chophimba pepala lophika. Kuphika kwa mphindi 25-30.
5. Pamene nyama za nyama zimatsiriza kuphika, phatikizani zotsalirazo mu mbale yaying'ono ndi kusakaniza bwino. Muyenera kumaliza ndi supuni ya guacamole pa meatball.

1. Chotsani nyama zamtundu kuchokera ku uvuni ndi kulola ozizira kwa mphindi zingapo musanayambe kutumikira.

Zosakaniza Zosakaniza ndi Zobwereza

Manyowa, mandimu, ndi chinanazi amakhalanso okonda IBS. Sinthani madzi a lalanje ndi zest kwa mandimu ndi madzi a mandimu komanso zest kwa chikhalidwe china cha guacamole. Yesani madzi a chinanazi ndipo musiye zest kuti mukhale ndi mafunde otentha kwambiri.

Mukhozanso kupanga nyama zamtunduwu pogwiritsa ntchito nkhuku za pansi, zomwe zimayanjananso bwino ndi guacamole.

Tumizani tsabola wofiira ngati simukukonda zakudya zanu zokometsera kapena ngati zakudya zokometsera zokometsera zimayambitsa kupsa mtima kapena zovuta zina.

Maphikidwe otsika kwambiri a FODMAP amaletsa adyo ndi anyezi chifukwa ali ndi fructans. Komabe, ngati mwabwezeretsanso zakudyazi kapena mutatha kupirira fructans, omasuka kuika awiri osakaniza odulidwa cloves kapena hafu ya anyezi yokometsetsa pansi ku Turkey osakaniza.

Malangizo Ophika ndi Kutumikira

Ikani mankhwala odzola kumalo odyera nyama kuti mukhale ngati chokondweretsa kapena muphatikize nyama zamtunduwu chakudya chokwanira.

Mungathe kukhala ndi mbali ya masamba ophikidwa (zochepa zochepa za FODMAP zosankha ndi zukini, nyemba zobiriwira, tsabola, beluti, ndi parsnips) kapena mbatata yosenda (mbatata amaonedwa kuti ndi otsika-FODMAP, koma ngati mukugwiritsa ntchito mbatata tumizani ku chikho chimodzi chotumikira).