Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 388
Amafutha - 27g
I-Carbs - 10g
Amaprotheni - 26g
Ingqikithi Isikhathi 27 iminithi
Prep 7 min , Pheka iminithi engu-20
Izinkonzo 1
Ukugqoka kwasekuseni okulinganisela kahle kungaba yisinqumo esinempilo, kodwa uma ungakwazi ukubekezelela i-tortilla esekelwe ngokolweni ephezulu kuma-FODMAP, cishe izobangela izimpawu ze-IBS. Kungani ubhekane nokuvimbela, ukugcoba, nokugesi okweqile kuqala into yokuqala? Ukudla kwasekuseni kwakho kuhloswe ukukushiya amandla, hhayi ukuzwa ungakhululekile.
Esikhundleni sokugoqa ukugoqa kwakho ngamaqanda nama-veggies, zama ukugoqa ama-veggies akho emaqanda akho. Le-roulade ye-omelette inikeza amaprotheni anele (cishe ama-gramu angu-25) ukugcina ugcwele kuze kufike isikhathi sekuseni futhi ikunike ukudla okugcoba kwemifino nemifino kuqala ekuseni, akukho nanye ephezulu kuma-FODMAP (cabanga ngamakhowe kanye anyanisi atholakala ku-omelette yendabuko ). Ibuye ifake ama-feta cheese, okuyinto, nakuba umkhiqizo wobisi, uphansi ngokwanele ku-FODMAP ngokukhonza ngawe ukuze ujabulele uphawu olungenalutho.
Izithako
- Amaqanda amakhulu amathathu
- Isipuni esingu-1 esingakusihlwa ubisi lwe-almond
- 1/4 ithisipuni usawoti
- 1/4 isipuni pepper omnyama
- 1/8 isipuni turmeric
- 1/8 isipuni cumin
- 1/8 isipuni i-paprika
- 1 ithisipuni yamafutha omnqumo
- 1/4 indebe fresh amahlamvu arugula
- 1/4 indebe i-feta cheese
- 1/2 isanqante esiphakathi, julienned
- 1/4 bell pepper, noma yimuphi umbala, julienned
- 1/4 i-zucchini encane, i-julienned
Ukulungiselela
1. Esigodini esincane, hlanganisa amaqanda, ubisi lwe-alimondi, usawoti, pepper kanye nezinongo. Beat kuze kuhlanganiswe kahle.
Ukushisa amafutha omnqumo epanini elingu-10 intshi elingenamathela noma skillet phezu komlilo ophakathi emasekhondini angu-5 kuya kwangu-10.
3. Gcwalisa impela inhlanganisela yeqanda. Ipheka limboze ukushisa okuphakathi kwamaminithi amathathu kuya kwangu-5, noma kuze kube yilapho usula kalula i-omelette usebenzisa i-spatula. Flip isigamu bese upheka eminye imizuzu emibili kuya kwemibili ngakolunye uhlangothi.
4. Uma usulungile, susa ekushiseni bese uvumela ukupholisa ngokuphelele, cishe imizuzu engu-10. Ungasebenzisa lesi sikhathi ukusika imifino yakho.
5. Hlela amaqabunga arugula ku-omelette ehlile. Ufafaza u-feta ushizi phezulu, bese uhlela izaqathe, i-pepper, ne-zucchini phakathi naphakathi nhlangothi. Shiya ngamasentimitha amabili ukusuka ekupheleni okukodwa okungenalutho ukuze ulayishe kalula.
6. Hlanganisa i-omelette, ugcine umkhawulo ngaphansi kwayo. Sika ngesigamu futhi ujabulele!
Ukuhlukahluka Kwesithako kanye Nokusekela
Iphrofayela ye-spice ye-egg egoqa ngokwayo ihambisana nezimo eziningi, ngakho-ke zizwa ukhululekile ukushintshanisa ezihlukile. I-Cumin ingangeza ukukhahlela kweMpumalanga Ephakathi, isibonelo, noma zama i-basil, i-oregano, noma i-thyme ukuze uthole ukunambitheka okungaphezulu kwe-herby.
Ukugcwaliswa kwemifino kubuye kube okuhlukahlukene uma nje ukhetha imilayezo engeke iqale izimpawu ze-IBS. Izinketho ezingezansi ezitholakala ku-FODMAP zihlanganisa amahlumela, ubhontshisi obuluhlaza, ama-parsnips, amazambane, isipinashi, ama-turnips, nama-radishes. Ama-omelette ajwayelekile afana no-anyanisi nama-mushroom aphezulu kuma-FODMAP-amakhowe aqukethe inani elikhulu le-mannitol ngokukhonza, kanti anyanisi ahlinzeka ngama-fructans amaningi ngokukhonza.
Qaphela ngokusebenzisa lezi uma ungabaphindiseli noma wazi ukuthi ziqala izimpawu zakho.
Amathiphu wokupheka nokukhonza
Ngaphambi kokuthulukisa ingxube yeqanda qinisekisa ukuthi yonke i-pan igcoba ukuze ugweme i-omelette ekunameni. Uma usebenzisa i-pan enkulu kakhulu, inothi ukuthi i-omelette ingavela encane kakhulu, ikhulise amathuba okugwedla lapho usulungele ukuyiqhuma.
Futhi ngubani othi i-omelette roulades ingokudla kwasekuseni kuphela? Londoloza isigamu somqulu futhi ubhangane ne- quinoa noma enye okusanhlamvu okungezansi-FODMAP njenge-buckwheat noma irayisi yokudla okuphelelisiwe okuphelele noma isidlo sakusihlwa.