Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 77
Amafutha - 4g
I-Carbs - 6g
Amaprotheni - 5g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-15 , Pheka iminithi engu-15
Izinkonzo 10 (1 potsticker ngayinye)
Amapotti ajwayele ukufakwa emsizeni we-soy sauce based based dipping. Ungakwenza lokho ngale nguqulo ye-IBS-friendly, noma ungayisebenzisa ukuze uphakamise isobho sakho nama-saladi ngesiprotheni esiphundu.
Lezi zimbiza zenziwa ngephepha lelayisi, elenziwe nge-tapioca ne-rice, okuyisithako ezimbili ezisehla kuma-FODMAP kunama-wonton esekelwe ngokolweni okwenziwa ngendlela evamile futhi ngaleyo ndlela ingabonakali ukuveza izimpawu ze-IBS. I-turkey ne-karoti ingxube iphekwe ngenani elincane le-soy sauce. Nakuba u-soy sauce une-kakolweni kakane, ngokuvamile inani elincane likakolweni libekezelela kahle, ngakho-ke ujabulele!
Izithako
- 1/2 idilogithi engu-85% ephansi emhlabathini we-turkey
- 1/4 ithisipuni usawoti
- 1/4 isipuni umhlabathi omnyama
- 1/8 isipuni emhlabathini we-turmeric
- Isipuni esingu-1 low-sodium soy sauce
- 1/4 indebe isanqante, igayiwe
- phakamisa ama-flakes abomvu (okungaphansi kwe-1/8 isipuni, ozikhethela)
- I-1/2 isipuni yamafutha angathathi hlangothi (njengama-canola noma amafutha aqoshiwe)
- 5 amaphepha amaphepha elayisi
- 1 isipuni esisodwa se-sesame imbewu (okukhethwa kukho)
Ukulungiselela
1. Esigodini esincane sihlanganisa u-Turkey, usawoti, i-pepper, i-turmeric, i-soy sauce, isanqante, kanye nama-pepper e-red pepper. Ungesabi ukusebenzisa izandla zakho ukuxuba wonke ama-flavour ndawonye kahle.
Ukushisa amafutha epanini ngokushisa okuphakathi bese ufaka ingxube. Faka umxube kuze kube yilapho i-turkey iphekwe, cishe imizuzu engu-7-10. Susa ekushiseni bese ubeka eceleni.
3. Gcwalisa isitsha esikhulu ngamanzi afudumele. Ngomusa uthathe amaphepha amaphepha elayisi bese uphonsela esitsheni, bese ubeka endaweni yakho yokusebenza.
Hamba ummese obukhali phansi bese uhlukanisa kabili. Beka nge-isipuni nengxenye ye-turkey ephekwe phakathi nendawo bese ugoqa emaphethelweni wephepha lelayisi, bese ugoqa.
4. Usebenzisa i-pan efanayo yokugcoba oyisebenzisela ukupheka i-turkey, uphendule ngobumnene i-potsticker ehlangene ngakunye, cishe imizuzwana engama-45 kuya kumzuzu owodwa. Fafaza imbewu ye-sesame bese ufaka kwisitsha sakho ozithandayo.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma kuqhathaniswa nenyama ebomvu, i-turkey iyisinqumo esivulekile sokugcwalisa, kodwa i-tofu nenkukhu isebenza kahle. Kulaba abathathu, inothi ukuthi i-tofu iphansi kakhulu kuma-khalori, cishe ingxenye yesithathu yemali esezulwini. Ibuye inike kancane kancane kunezingxenye ezintathu kwezinsana zamaprotheni, kodwa inezinsuku ezingu-43 zamaphesenti angu-30 we-calcium enamaphesenti angu-30.
Ungashintsha isanqante esine shredded kwenye imifino ehlutshiwe, njenge-zucchini, i-parsnips, noma ngisho namazambane amnandi. Amazambane ama-sweet is IBS-friendly in servings of kuze indebe eyodwa isigamu endaweni eyodwa.
Amathiphu wokupheka nokukhonza
Kunezindlela ezintathu zokujabulela lezi ziqeshana zephepha lelayisi eligxotshiwe: Jabulela ngokwabo njengohlangothi, phezulu isaladi yakho nabo ngeprotheyini ethile eyongeziwe, noma baphonsa abambalwa kwisitsha esishisayo se-isobho .
Uma uphonsa ndawonye, lungisa lezi ezungeze isiphuzo sokudliwayo. Ungazifaka zibe zi-triangles noma izikwele zokubamba kalula.