Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 131
Amafutha - 11g
I-Carbs - 4g
Amaprotheni - 5g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-20 , pheka amaminithi angu-0
Izinkonzo ezingu-7 (1/4 indebe ngayinye)
I-Edamame yi-soybean engakazalwa, ngezinye izikhathi ibizwa ngokuthi "ama-soybean yemifino." Ama-oligosaccharides yi-FODMAP engaba khona kuma-soya, kodwa ezinye imikhiqizo ye-soy ine-oligosaccharides ngaphezulu kunezinye. Ngokungafani namasiya avuthiwe, i-edamame ifaneleka ekudleni okuphansi kwe-FODMAP ezinxenyeni ezincane kuya ezilinganiselwe.
Ungakwazi ukukhonza i-damama ye-IBS-friendly in the pods njengendlela appetizer, shelled futhi bakhonze njengendlela side dish, noma ehlanzekile, njengalesi kudla esiphundu! Lokhu kusakazeka, okwenziwe okuningi kufana nesidakamizwa se-hummus, singakhonzwa ngezintiza ze-carrot noma ama-crackers azenzekelayo noma usakaze esi sandwich sakho ozithandayo.
Izithako
- Izinkomishi ezingu-1 1/2 ze-edamame (isikhwama esingu-8-ounce), efriziwe futhi zivikelekile
- 6 wezipuni juice
- 3 wezipuni amanzi
- 2 wezipuni ubhotela ibhotela
- Izipuni ezingu-3 ze-garlic-ezifakwe ngamafutha omnqumo
- 1 ithisipuni umhlabathi cumin
- 1/2 isipuni usawoti
- 2 amathisipuni amafutha sesame
- 1/2 isipuni isipuni esiphendukile se-pepper
- Izipuni ezimbili eziphethwe cilantro
Ukulungiselela
- Epanini elingaphakathi, ulethe ingxenye eyodwa yamanzi ngamathumba ngokushisa okukhulu. Engeza i-damama efriziwe bese uletha ibhodlela emathumba. Ncishisa ukushisa bese ubamba imizuzu emihlanu. Hlanganisa i-damama bese uyivumela ukuthi ipholile kuze kube ephephile ukuphatha.
- Ku-blender noma inqubo yokudla, hlanganisa i-edamame, ijusi kalamula, amanzi, ibhotela le-peanut, amafutha omgilisi, i-cumin, usawoti, i-sesame, nama-red pepper. Gaya ngesivinini esincane, bese usebenza phezulu kuze kube sekufinyeleleni izinga lokubushelela. Faka ku-cilantro.
- Vala bese ushaya ngaphambi kokukhonza. Geza ngamanye amafutha esesame bese uhlobisa nge-cilantro, uma ufisa.
Izinguquko kanye nezakhiwo
Amafutha we-sesame esiphundu angasetshenziselwa esikhundleni samafutha (sesinambithekile) ama-sameame uma ujabulela ukushisa okwengeziwe.
Amathiphu wokupheka nokukhonza
Uma ukhetha, ungakwazi ukupheka i-damama ngamaminithi amathathu nje, esikhundleni sezinhlanu. Ukucwilisa kuzothatha ukunambitheka okuncane njengemifino eluhlaza, futhi ukuthungwa kuzoba mnandi kakhulu.