Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 103
Amafutha - 4g
I-Carbs - 14g
Amaprotheni - 4g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-20 , pheka amaminithi angu-0
Izinkonzo 6 (1 roll ngamunye)
Kunezizathu ezintathu zezimpikiswano zomsakazo ziyi-choice-good choice yokuzikhethela: zihlanganisa ukusizwa kahle kwemifino, zilinganiselwe ngamakholori (hhayi ukubhekwa kwanoma yiziphi izinsalela zokudliwayo), futhi zinezindlela ezihlukahlukene ezanele ukuvumelanisa amahlumela amaningi . Ungathandi i-veggie eyodwa? Yishintshe enye.
Ungenza uhlelo oluphansi lwe-FODMAP spring roll, olulodwa olungeke luqalise izimpawu ze-IBS, uma ukhumbule izinto ezimbalwa. Okokuqala, unamathele ekugcwaliseni okuphansi kwe-FODMAP. Zonke izinkomo ezifakwe ezithakeni ziphephile, futhi sikunikeza izindlela ezimbalwa ngezansi. Okwesibili, qiniseka ukuthi usebenzisa kuphela izingxenye eziluhlaza zama-scallions. Izingxenye ezimhlophe ziqukethe inani elikhulu le-fructans, okungezona njenge-IBS-friendly uma ungawabekezeli kahle. Okokugcina, ungakhathazeki kakhulu mayelana namaphepha amaphepha elayisi kanye ne-soy sauce. Iphepha lelayisi lisuka kufulawa we-tapioca, ufulawa welayisi, amanzi, nosawoti, okuyiwo wonke ama-FODMAP aphansi. Futhi nakuba i-soy sauce ine-kakolweni kakane, ngokuvamile inani elincane likakolweni libekezelela kahle, futhi asisebenzisi imali enkulu kule recipe.
Izithako
- 2 isipuni esincane sodium soy sauce
- 1/4 ithisipuni usawoti
- 1/4 isipuni umhlabathi omnyama
- Izipuni ezimbili zamapulangwe, izingxenye eziluhlaza kuphela, ezimbiwe
- 7 oz. i-tofu eqinile, uthathe ama-1/4 intshi tincetu
- 1/2 ithisipuni amafutha omnqumo
- 1/2 ikhukhamba, i-julienned
- I-1/2 ebomvu i-pepper, i-julienned
- 1 isanqante esesisiphakathini, eshicilelwe
- I-1/4 i-avocado, i-thinly sliced
- 18-20 amaqabunga amantsana amasha
- Izihlahla ze-cilantro 10-12, uthathe ngeziqu
- 1/2 izithombo zendebe (isib. Ama-alfalfa amahlumela)
- 6 amaphepha amaphepha elayisi omisiwe
Ukulungiselela
1. Esigodini esincane, hlanganisa i-soy sauce, usawoti, pepper, nama-scallions. Beka izingcezu ze-tofu engxenyeni, uqinisekise ukuthi zonke ziboshwe, futhi vumela ukuba uhambe ngezinyanga ezingu-7-10.
2. Ngenkathi usolwandle ungafaka futhi udayise imifino yakho bese uhlela ukuba izikhali zifinyelele.
3. Yiphunga amafutha omnqumo endaweni ye-skillet bese ufaka ngokucophelela i-tofu. Bheka kuhlangothi ngalunye ngeminithi elingu-1. Susa ekushiseni nasezindaweni eziseduze nemigodi, ngaphakathi kwezingalo zifinyelele.
4. Gcwalisa isitsha esikhulu ngamanzi afudumele. Ngomusa uthathe amaphepha amaphepha elayisi bese uphonsela esitsheni, bese ubeka endaweni yakho yokusebenza. Emgqeni ngaphesheya kwendawo, hlela izinkinobho ezimbalwa zekhukhamba, i-avocado, ne-bell pepper, mayelana ne-isipuni sesanqante nama-alfalfa amahlumela, amaqabunga amabili kuya kwangu-3 ama-mint namagqabunga e-cilantro, kanye nesigaxa se-tofu ngaphakathi, eshiya cishe amasentimitha amabili ayinalutho ohlangothini ngalunye. Hlanganisa izinhlangothi ezintathu ekubhekiseni izithako, bese ugoqa u-wrapper ngaphesheya kwesine.
5. Phinda futhi okusele amaphepha amaphepha elayisi nezithako. Yenza konke okusemandleni akho ukulinganisa ukuhlukanisa zonke izithako zibe ngu-6-kungcono uma umqulu ngamunye we-spring ungenayo inani elilinganayo lokugcwalisa. Zizoba ngendlela enhle noma ngayiphi indlela.
Izithako Zokufakelwa Nokuhlukahluka
Unezinketho ezimbalwa zokugcwalisa imifino ephansi ye-FODMAP uma ungathanda ukushintsha noma ukufaka kulokho okufakwe kumazitha ezingenhla.
I-steamed ubhontshisi obuluhlaza, iklabishi e- shredded (kuze kufike ku-1 indebe ngokuhlala eyodwa kuphephile ukugwema izimpawu zokubangela), basil fresh (ukukhetha okumnandi futhi okunambithekayo ngenkathi ngenkathi), ama-radishes, ne- zucchini bonke bazosebenza kahle.
I-Tofu iyinhlangano ye-protein elula lapha. Ungakhetha ukugcwalisa imiqulu yakho ngenyama kunalokho.
Enye yezinqumo ezibucayi? I-Ground turkey ihlangene emxube ofanayo we-soy sauce i-tofu ehlanjululwe kuyo. Imfucumfucu izoba enhle kakhulu (futhi yendabuko) futhi.
Amathiphu wokupheka nokukhonza
Vumela amanzi afudumele aphule iphepha lelayisi ngaphambi kokulibeka emsebenzini wakho, njengoba lingathola okunamathelayo futhi kunzima ukuyilawula.
Ungakwazi ukucwilisa le miqulu yasentwasahlobo ibe isiphuzo se-peanut dipping, esenziwe ngebhotela ye-peanut yekota yesine, i-cup ye-soy sauce yesigamu, 1/2 indebe irayisi irayisi, i-1/4 indebe igcobe amaqabunga e-cilantro, i-1/2 ithisipuni i-ginger, 1 ithisipuni i-lime juice, kanye nephunga elibomvu le-pepper-zonke izithako eziphansi ze-FODMAP uma zijabulela ezilinganisweni ezifanele zokukhonza.
Kungcono nokho, shaya i-batch yalezi ngempelasonto futhi ujabulele izinsuku ezimbalwa eceleni kwesobho noma isaladi elula .