Isobho Esiphefumulayo Sase-Asia

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 43

Fat - 3g

I-Carbs - 5g

Amaprotheni - 1g

Isikhathi esiphelele 45 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-35
Izinkonzo 6 (1 indebe ngayinye)

Isobho esiphundu siqala ngomhluzi ovuthayo, futhi umhluzi odumile othengwe esitolo ngokuvamile uqukethe ugarlic noma anyanisi (noma kokubili). Uma une-IBS, okuqukethwe okuphezulu kwe-fructan kulezi zithako kungabangela izimpawu ezingakhululekile. Gwema ngokwenza isobho sakho ekhaya.

Le recipe isebenzisa ama-scallions, anyanisi omude ne-bulb encane, ukuletha isicashi esinqunyiwe se-anyanisi negalikhi ongayisebenzisi. Ama-scallions yi-IBS-friendly uma nje unamathele ekusebenziseni kuphela izingxenye eziluhlaza, eziphakeme nakakhulu kuma-phytonutrients kune-bulb. Bambisana nge-veggies ephansi ene-FODMAP ephansi enebalabala ne-bok choy, iklabishi yaseShayina, isobho elihambisana nalokho okwanele ukujabulela nanoma yikuphi amaprotheni noma yedwa.

Izithako

• 1 isipuni samafutha omnqumo
• 1/4 indebe scallion, green okuyingxenye kuphela, oqoshiwe
• 1.5 amathisipuni basil omisiwe
• 1.5 amathisipuni omisiwe oregano
• 1.5 amathisipuni paprika
• i-peach flakes ebomvu (okungaphansi kwe-1/8 isipuni, okukhethwa kukho)
• 3/4 ithisipuni usawoti
• 1/4 isipuni umhlabathi omnyama
• 1/2 utamatisi omkhulu, oqoshiwe ophakathi
• I-turnip encane encane, i-medium diced
• 1 isanqante esesiphakathi, ephakathi nendawo
• I-1/2 zucchini, i-julienned
• I-1/2 indebe yebhontshisi eluhlaza, ubhontshisi ngamunye uthathe izingxenye ezintathu
• 1.5 inkomishi bok choy, eqoshiwe

Ukulungiselela

1. Ukushisa amafutha omnqumo phezu komlilo ophakathi bese ususa kancane kancane ama-scallions, basil, oregano, ama-paprika, nama-pepper abomvu okukhethwa kukho amaminithi amabili.
2. Engeza zonke izithako, ngaphandle kwe-bok choy. Songa imizuzu engu-5, uvuselela uhlangothi, uqinisekise ukuthi yonke imifino ifakwe kahle nge-seasonings.
3. Engeza izindebe ezingu-6 zamanzi bese uletha ibhodlela emathumba, bese uvumela ukumisa phezu kokushisa okuphansi kwamaminithi angu-15-20, kuze kube yilapho i-turnips ne-izaqathi zithenda kancane.

1. Vala ukushisa bese ugxila ebhokisini. Lungisa ukudlala ukunambitha.

Ukuhlukahluka Kwesithako kanye Nokusekela

I-Bok choy iyinhlangano yamandla wezakhi eziphilayo, equkethe okungenani ama-antioxidants angu-70 kanye nomzimba omuhle wezakhi zamavithamini A, C, K, potassium, folate , calcium , amavithamini B, insimbi, nokunye ngaphezulu kwendebe eyodwa (equkethe cishe cishe 20 amakholori). Ungayithola esitolo sakho sendawo noma esitolo sokudla, kepha uma unenkinga usebenzisa isipinashi, i-kale, noma i-chard esikhundleni. Bathi nje begcwele izakhi ezifana ne-bok choy.

Ngefayibha eyengeziwe, esiza ukulawula ukunyakaza kwamathumbu, engeza ikhobe eyodwa yeklabishi ekhishwe. Enye indebe ivame ukubekezelela kakhulu labo abane-IBS, futhi uzothola ngaphansi kwalokho uma ujabulela ukukhonza okulodwa kwalesi sobho.

Ungafaka futhi i-fiber ngokufaka okuningi ama-veggies-amazambane ama-IBS-friendly, rutabaga, ama-parsnips, i-fennel isibhamu, i-broccoli, ne-bell pepper yizo zonke izinqumo ezinhle.

Amathiphu wokupheka nokukhonza

Njengoba kunjalo, lesi sobho sinamanzi amaningi kodwa hhayi amaprotheni amaningi kakhulu. Yengeza inkukhu, ama-meatkey , noma i-tofu esele (noma nje ujabulele uhlangothi lwalolu isobho nge- tofu-packed roll rolls instead).