Amaphuzu avelele kokudla (ukukhonza ngakunye)
Ama-calories - 547
Amafutha - 39g
I- Carbs - 17g
Amaprotheni - 35g
Ingqikithi Isikhathi esingama-35
Lungisa amaminithi angu-10 , Pheka amaminithi angu-25
Izinkonzo 1 (u-6 oz. I-saumoni + 1 ubhontshisi wekomishi)
I -salmon ye-salmon enempilo enempilo ithatha ngaphansi kwengxenye yehora ukupheka, yisikhathi esanele sokulungisa umbhede onenhliziyo yamabhontshisi aluhlaza ukuyikhonza. Khumbula, i-FODMAP yizinhlobo zama-carbohydrate ezingenzeka ngokwemvelo noma zengeziwe ekudleni okucutshungulwayo. Njengeprotheni yezilwane, i-saumon ngokwemvelo iphansi kubo ngaphandle kokuba inomsoco noma iqoqwe izithako eziphezulu ze-FODMAP.
Ungakhohlwa imifino yakho eline-fibre ecebile lapha. Ubhontshisi obuluhlaza obuthakathaka kancane buphekwe ku-utamatisi, futhi nawo aphansi ngokwemvelo kuma-FODMAP futhi anikezela ukudla okunomsoco ku-saumon. Umphumela wokuphela uwukudla okulula, okunambitheka, futhi ngeke kubangele izimpawu ze-IBS.
Izithako
- 6 oz.salmon fillet
- ½ isipuni samafutha omnqumo
- ½ ithisipuni usawoti
- ½ ithisipuni umhlabathi omnyama
- ½ isipuni paprika
- ½ i-lime, i-juiced
- 1 ithisipuni i-lime zest
- 2 isipuni cilantro, oqoshiwe (cishe 4-5 sprigs, amaqabunga kuphela)
- 盐 isipuni sikasawoti
- I-thisipuni ye-ground emhlabathini omnyama
- 1 isipuni samafutha omnqumo
- I-thisipuni yamaphilisi obomvu obomvu (okukhethwa kukho)
- 1 ithisipuni utamatisi unamathisele
- ½ utamatisi omkhulu we-beefsteak, oqoshiwe
- 1/4 ithisipuni usawoti
- 1/4 isipuni umhlabathi omnyama
- ½ inkomishi ubhontshisi oluhlaza, lisikiwe ngesigamu
Ukulungiselela
- Preheat ovini kuya 400F.
- Faka umugqa wokubhaka nge-aluminium foil bese ufaka i-salmon kuso, isikhumba phansi. Geza ngamafutha omnqumo bese ufafaze usawoti, pepper, ne-paprika. Beka elinye ishidi le-aluminium foil phezu kwalo bese ugoqa emaphethelweni ukuwafaka.
- Beka kuhhavini ngamaminithi angu-20-25 (kuze kube yilapho i-salmon ishaya kalula ngefoloko).
- Ngesikhathi i-salmon ibhaka ibandakanya i-lame juice, i-zest, i-cilantro, usawoti, ne-pepper esitsheni. Beka eceleni.
- Ukushisa amafutha omnqumo epanini lokuthosa phezu komlilo ophakathi. Engeza ama-flakes okubomvu we-pepper obomvu kanye no-tomato unamathisele bese uvuselela imizuzwana engu-15. Engeza utamatisi oqoshiwe, usawoti, kanye nopelepele bese upheka imizuzu engu-3-4, kuze kube yilapho elula futhi ekhulula ama-juice awo.
- Engeza ubhontshisi obuluhlaza, ugqugquzele, uphinde upheke, uhlanganise, omunye imizuzu engu-8-10.
- Uma i-salmon isuswe kuhhavini, faka i-salmon phezu kwamabhontshisi aluhlaza bese uyiphakamisa nge-lime ne-cilantro.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ungumtshina wezotamatisi ezicebileyo , faka isipuni se-tomato unamathisele ku-salmon ngaphambi kokuyibeka kuhhavini ukuze ugxilise ukunambitheka okunye lapho. Ngaphandle kwalokho, shiya unamathisele utamatisi kusuka enhlanganisweni yebhontshisi eluhlaza bese usebenzisa i-salmon esikhundleni salokho.
Ngokuvamile, kuze kube ngu-10 ama-almond omuntu ngamunye ababekezelela kahle labo abane-IBS. Ngokwezinto ezimbalwa zokuthungwa kanye nenani elincane lamaprotheni engeziwe, i-fiber, namafutha enempilo, uchoboza ama-alimondi ambalwa bese uwaxuba kubhontshisi obuluhlaza.
Ukusebenzisa abayishumi kuzofaka amakholori angu-70 esitsheni.
Amathiphu wokupheka nokukhonza
Ukupheka ubhontshisi obuluhlaza emaminithini angu-8 kuya kwengu-10 uwashiya nge-crunch soft. Uma ungathanda umphumela wokugcina ongenayo, pheka nabo isikhathi eside, ukunambitha.
Kuphela ukudla lokhu kukhanya kuma-carbohydrate (kuphela 9 amagremu). Uma ungathanda ama-carbohydrate engeziwe akhonze ngehlangothini lamazambane aphekiwe (uma usebenzisa amazambane, cishe isigamu sendebe ivame ukubekezelela) noma ngaphezulu kokusanhlamvu okuphelele njenge-quinoa, umquba noma ilayisi elibomvu.