Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 200
Amafutha - 12g
I-Carbs - 19g
Amaprotheni - 5g
Ingqikithi Isikhathi 55 iminithi
Prep 15 min , Pheka iminithi engu-40
Izinkonzo 10 (1 indebe ngayinye)
Imifino yasehlobo kanye namagilebhisi ahlangene kahle nelayisi elibomvu kule ndawo. Ukusebenzisa kuphela izingxenye eziluhlaza zama-scallions kunezela ukunambitheka okumnandi kwe-allium, kuyilapho ugcina iresiphi ephansi kuma-FODMAP; sebenzisa ama-scallion asele asele asele ehlangothini labangane bokudlela abangalandeli ukudla okuphansi kwe-FODMAP.
Ngaphandle kokuba yi-IBS-friendly, isaladi saseRussia elayisi elibomvu ihlanganisa izithako ezifana namafutha omnqumo nama-walnuts ukujabulisa ama-palate aseMedithera yokudla . Le isaladi yokusanhlamvu ingakhonzwa njengesitsha sehlangothini ekudleni kwakho okuyisisekelo kanye nezinsalela kungathatha indawo ye-sandwich ebhokisini lakho lesidlo sasemini!
Izithako
- 2¼ izindebe amanzi
- 1 inkomishi eyomile irayisi elomile
- ½ ithisipuni usawoti
- ½ ithisipuni elimnyama elimnyama
- ¼ indebe fresh juice
- I-¼ indebe yamafutha omnqumo ehlukile
- 2/3 indebe eqoshiwe eqoshiwe (basil, mint, kanye / noma parsley)
- 2/3 indebe encane elicwengwe imifino ye-scallion (izingxenye eziluhlaza kuphela)
- 1 inkomishi i-feta cheese (cishe ama-ounces angu-4)
- Izindebe ezimbili zincenye utamatisi we-cherry
- 1/3 indebe i-walnuts eqoshiwe
- Ikhukhamba lesiNgisi ½, eliqoshiwe
Ukulungiselela
- Epanini elingaphakathi, ulethe amanzi emathunjini ngokushisa okukhulu. Gcoba ilayisi, unciphise ukushisa, ukumboza nokugcoba kuze kube yilapho irayisi inethenda futhi amanzi eshunyiwe, imizuzu engu-35 kuya ku-40. Susa kusukela ekushiseni futhi uvumele irayisi ukuba iqhume emaminithini angu-5 ngaphezulu ngesembozo. Khona-ke, susa isembozo bese uvumela irayisi ukuba ipholile kuze isondele ekushiseni kwekamelo.
- Gcoba usawoti, pepper, ijusi kalamula, amafutha omnqumo, ama-herb, ama-scallion, ama-tomato, ama-walnuts nekhukhamba. Khonza ngokushesha, noma isiqandisini sivalelwe kuze kube yilapho sikhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Inani elilinganayo lanoma yiliphi imifino ephansi ye-FODMAP ingasetshenziswa endaweni ye-cherry utamatisi nesiNgisi ikhukhamba.
Amantongomane ama-pine noma ama-pecans angafakwa endaweni ye-walnuts.
Amanye okusanhlamvu okungezansi-FODMAP angasetshenziswa kule recipe endaweni, noma ngaphezu kwalokho, ilayisi. Sebenzisa inani lezinkomishi ezintathu zelayisi eliphekwe, i-quinoa, i-millet, i-buckwheat, noma umquba.
Amathiphu wokupheka nokukhonza
Uhlobo lwelayisi obomvu (okusanhlamvu okufutshane, okusanhlamvu okude, njalonjalo) kunquma ukuthi isikhathi sokupheka nesilinganiso esihle samanzi okufanele sisetshenziswe. Sebenzisa ulwazi olunikeziwe kwiphakeji lelayisi uma kutholakala.