Zakudya Zofunikira (potumikira)
Malori - 103
Mafuta - 4g
Carbs - 14g
Mapuloteni - 4g
Nthawi Yonse 20 min
Konzani mphindi 20 , Cook 0 min
Mapemphero 6 (1 mpukutu uliwonse)
Zili ndi zifukwa zitatu zomwe zimagwiritsidwa ntchito popanga zakudya zowonjezera bwino: zimatulutsa zamasamba, zimakhala zochepa kwambiri (osati zowonjezera mavitamini), ndipo zimakhala zosakwanira zokwanira kuti zizigwirizana ndi masamba ambiri. . Simukukonda veggie imodzi? Sinthani izi kwa wina.
Mukhoza kupanga mpweya wotsika kwambiri wa FODMAP, womwe sungayambitse zizindikiro za IBS, ngati mukukumbukira zinthu zingapo. Choyamba, tumizani kuzitsikira zochepa za FODMAP. Zonsezi zomwe zili muzitsulo ndi zotetezeka, ndipo timakupatsani njira zingapo pansipa. Chachiwiri, onetsetsani kuti mumagwiritsa ntchito zobiriwira zokhazokha za scallions. Mbali zoyera zili ndi fructans, zomwe sizili ngati BS ngati simungalekerere. Pomaliza, musadandaule kwambiri za mapepala a mpunga ndi msuzi wa soya. Pepala la mpunga limapangidwa kuchokera ku ufa wa tapioca, ufa wa mpunga, madzi, ndi mchere, zomwe ziri zonse zochepa mu FODMAPs. Ndipo ngakhale msuzi wa soya uli ndi tirigu pang'ono mmenemo, tirigu wambiri amalekerera bwino, kuphatikizapo sitikugwiritsa ntchito ndalama zambiri papepala ili.
Zosakaniza
- Supuni 2 zotsika sodium soy msuzi
- 1/4 supuni ya supuni mchere
- 1/4 supuni ya supuni pansi tsabola wakuda
- Supuni 2 zamphepete, zobiriwira zokha, minced
- 7 oz. tofu tolimba, zidutswa 1/4 magawo inchi
- 1/2 supuni ya tiyi ya mafuta
- 1/2 nkhaka, julienned
- 1/2 tsabola wofiira, julienned
- 1 sing'anga karoti, grated
- 1/4 peyala, thinly sliced
- 18-20 masamba atsopano ambewu
- 10-12 cilantro sprigs, kudula pa zimayambira
- 1/2 chikho chimamera (mwachitsanzo nyemba zimamera)
- 6 mapepala a mpunga wouma
Kukonzekera
1. Mu mbale yaing'ono, onganani msuzi wa soya, mchere, tsabola, ndi mchere. Ikani magawo a tofu mu chisakanizo, onetsetsani kuti zonse zophimbidwa, ndipo musiyeni marinate kwa mphindi 7-10.
2. Pamene mukuyenda panyanja mungathe kudula ndi kusakaniza masamba anu ndikuwongolera m'manja.
3. Thirani mafuta a maolivi mu skillet ndikuwonjezera mosakayikira tofu. Sungani kumbali iliyonse kwa mphindi imodzi. Chotsani kutentha ndi malo pafupi ndi nkhumba, mkati mwa mikono.
4. Lembani mbale yaikulu ndi madzi ofunda. Sungani mwapadera mapepala a mpunga ndi kuviika mu mbale, kenaka khalani pamalo anu ogwira ntchito. Mu mzere wodutsa pakati, konzekerani magawo angapo a nkhaka, avocado, ndi belu tsabola, pafupi ndi supuni ya karoti ndi nyemba zomwe zimamera, masamba awiri kapena atatu ndi masamba a cilantro, ndi chidutswa cha tofu mkati, zopanda kanthu kumbali iliyonse. Pindani mbali zitatu mmalo mwazitsulozo, kenaka muzitsindikiza pambali pachinayi.
5. Bweretsani ndi mapepala a mapepala ndi zosakaniza. Yesetsani kulingalira kugawaniza zonsezi mu 6 - ziri bwino ngati mpukutu uliwonse wa masika ulibe kuchuluka komweko kwa kudzaza. Iwo adzakhala okoma njira iliyonse.
Zosakaniza Zosakaniza ndi Kusiyanasiyana
Muli ndi njira zingapo za kudzaza masamba ochepa-FODMAP ngati mukufuna kusintha kapena kuwonjezera pa zomwe zimatchulidwa muzipangizo zakumwamba.
Zowonjezera nyemba zobiriwira, shredded kabichi (mpaka 1 chikho chimodzi mumakhala mokhazikika popewera zizindikiro zowambitsa), basil atsopano (chosangalatsa ndi chokoma kwambiri pakakhala nyengo), radishes, ndi zukini zonse zimayenda bwino.
Tofu ndi kusankha kochepa puloteni apa. Mukhoza kusankha kudzaza mipukutu yanu ndi nyama m'malo mwake.
Chimodzi mwa zosankha zodalirika? Ground Turkey sauteed mu soy msuzi womwewo umasakaniza tofu yomwe imathamanga. Nkhanu zikhoza kukhala zokoma (komanso zachikhalidwe).
Malangizo Ophika ndi Kutumikira
Mulole madzi ofunda adzike papepala la mpunga musanagwire ntchito yanu pamwamba, chifukwa zingakhale zovuta komanso zovuta kuzigwiritsa ntchito.
Mukhoza kuthira mapepalawa kuti mukhale ndi msuzi wofiira, womwe umapangidwa ndi kotala la kapu ya batala, kotala lakayi ya supu ya soya, supuni ya 1/2 ya supuni ya vinyo wosasa, 1/4 chikho chamchere masamba a cilantro, supuni ya supuni ya 1/2, Supuni 1 ya supuni ya mandimu, ndi tsabola wofiira wa tsabola wofiira-zonse zosakaniza zochepa za FODMAP pamene zimakondwera ndi kukula kwautumiki.
Ndibwino kuti, mkwapule chigamba cha izi pamapeto a sabata ndikusangalala kwa masiku angapo pamodzi ndi supu kapena saladi.