Ama-Recipes angama-20 we-IBS-Friendly wokuzama le Ntwasahlobo

-Delile

• Ukudla kwasekuseni
• 1. Ingane yaseDashi engenalo i-Gluten ene-blueberry maple syrup
• 2. Ama-muffin we-FODMAP aphansi kanye nama-muffin kakhukhunathi
• 3. I-yogurt kakhukhunathi
• 4. I-quinoa yasekuseni yokupheka iberry yokupheka
• Isidlo sasemini
• 5. Ukuqabula imiqulu yasentwasahlobo efakwe imifino
• 6. I-tapioca wraps ethambile, engenama-gluten
• 7. Izitsha ze-sushi zaseCalifornia
• Izinhlangothi nokudla okulula
• 8. I-nori-toasted nori crisps
• 9. Basil pesto cwilisa
• 10. Amakhukhamba aseVietnam
• 11. Imifino kathathu yemiqulu yokudla kwakusihlwa
• Isidlo sakusihlwa
• 12. I-pepper ebomvu i-pesto i-pepper ebomvu
• 13. Izikebhe zeZucchini
• 14. I-chicken satay inyakazisa ngama-noodle elayisi
• 15. Hlikihla i-BBQ
• Ugwadule
• 16. Ama-galettes amancane ama-cranberry ama-blueberry amancane
• 17. Ikhekhe le-chocolate elingenamphunga
• 18. U-ayisikhilimu we-Vegan sitrobheli
• 19. Amabha kalamula angenalo i-Gluten
• 20. Amashokoleti okusajingijolo angenawo ubisi
• Ngezansi

Intwasahlobo isikhathi esihle sokuxuba ukudla kwakho bese uzama okusha.

Amajikijolo aqala ukufika nje, izihlahla zigcwele ulamula, kanti namakhambi maningi.

Izimakethe zabalimi zigcwala umkhiqizo omuhle, futhi yonke into isha futhi igcwele ukunambitheka. Sebenzisa ngokunenzuzo umkhiqizo omnandi wasentwasahlobo ngalezi zindlela zokupheka ze-FODMAP ezinobungani, eziphansi.

Ukudla kwasekuseni

1. Ingane yaseDashi engenalo i-Gluten ene-blueberry maple syrup

Cabanga nge-pancake, i-crepe, nekhekhe lengelosi elibusayo konke okutholile.

Bazokwenzela le ngane yaseDashi ukudla okuthokozisayo nelula ukwenziwa kwasekuseni. Le nguqulo engenalo igluten yenziwa ngofulawa we-oat, ngakho-ke uzohlala ugcwele okungenani kuze kube semini.

Faka ubisi olungenayo i-lactose noma enye indlela yobisi efana ne-alimondi, i-oat, noma ubisi lwelayisi ngenkomishi engu-2/3 yobisi lonke kuresiphi.

Thola iresiphi!

2. Ama-muffin we-FODMAP aphansi kanye nama-muffin kakhukhunathi

Ama-blueberries abuyele ngokugcwele kusizini, okusho into eyodwa: ama-muffin. Lawa muffin omanzi adinga izithako eziyisikhombisa kuphela, futhi ahlangana esikhathini esingaphansi kwehora.

Thola iresiphi!

3. I-yogurt kakhukhunathi

Ama-Probiotic ayingxenye ebalulekile yokugaya ukudla okunempilo, ikakhulukazi kubantu abane-IBS. Faka ezinye izimbungulu ezinhle ekudleni kwakho ngale yoghurt kakhukhunathi ye-vegan.

Thola iresiphi!

4. I-quinoa yasekuseni yokupheka iberry yokupheka

Khohlwa amaphakethe asheshayo adabukisayo kanye ne-lumpy oatmeal. Vuka esidlweni sasekuseni esishisayo, esilungele ukuya nalesi siphuzo se-berry quinoa esiphundu.

Amajikijolo entwasahlobo engeza ukuqhuma kombala nokunambitheka kulesi sidlo sasekuseni esinomsoco. Yenza inqwaba enkulu bese ugcine okuseleyo efrijini ukuze ukwazi ukudla ibhulakufesi isonto lonke ngaphandle kokuphakamisa umunwe.

Thola iresiphi!

Isidlo sasemini

5. Ukuqabula imiqulu yasentwasahlobo efakwe imifino

Ama-spring rolls enza ama-veggies ama-crunchy ajabulise ngqo, futhi i-VeryWellFit inikeza iresiphi evumela ukuhlukahluka okumnandi kokufakwa esikhundleni seklabishi elijwayelekile.

Le recipe entsha yenza isidlo sasemini esihle kakhulu. Izinsalela zihlala izinsuku ezimbalwa efrijini, ukuze ukwazi ukwenza inqwaba futhi uzijabulele isonto lonke.

Thola iresiphi!

6. I-tapioca wraps ethambile, engenama-gluten

Iningi elisonga esitolo elingenalo i-gluten aliguquguquki kangako kunekhadibhodi eligcwele kuyo. Zenzele ukugoqa okuthambile okungeke kuphule umzamo ozama ukuwugobisa.

Le recipe isebenzisa ufulawa we-tapioca ukuthola ukuthungwa okuhle, kanye nokuthinta ushizi ophansi we-FODMAP ukunambitheka. Faka ubisi olungena-lactose uma kunesidingo.

Thola iresiphi!

7. Izitsha ze-sushi zaseCalifornia

I-sushi eyenziwe ekhaya idla isikhathi futhi iyakhokhisa. Thola konke ukunambitheka ngaphandle kwezinhlekelele eziqhubekayo.

Uma unamathela ekudleni okuqinile kwe-FODMAP, faka ama-tamari noma ama-coconut amino we-soy sauce bese usebenzisa i-sauce engenawo u-garlic.

Thola iresiphi!

Izinhlangothi nokudla okulula

8. I-nori-toasted nori crisps

Khanyisa ulimi lwakho (nezinsimbi) ngalesi sidlo esihlwabusayo. Ama-seaweed agcwele amavithamini namaminerali anempilo, futhi lawa ma-nori crisps azokubiza ingxenyana yamaphakethe wokudla ngamunye.

Thola iresiphi!

9. Basil pesto cwilisa

Ngeke ukwazi ukusho ukuthi lokhu kudipha akunayo i-gluten. I-basil entsha, uwoyela womnqumo, namantongomane ephayini ahlangana enze ukucwilisa okumangalisayo. Ungasabalalisa futhi idiphu kusangweji, ukugoqa, noma inyama ukuze uqhume ukunambitheka.

Thola iresiphi!

10. Amakhukhamba aseVietnam

Ama-condiments namanye ama-flavour enhancers angaba yinselelo enkulu ekudleni okuphansi kwe-FODMAP. Lezi zikhukhamba zaseVietnam zenza ukukhwabanisa okuhle kwe-IBS okuzokwengeza ukunambitheka (nama-probiotic anempilo) epuletini lakho.

Thola iresiphi!

11. Imifino kathathu yemiqulu yokudla kwakusihlwa

Nsuku zonke wusuku oluhle lokugoqwa kwesidlo sakusihlwa, kepha le miqulu eboshelwe ilungele intwasahlobo.

Inhlama ekhanyayo ne-airy yenziwa nge-rosemary entsha, i-sage, ne-thyme ukwengeza ukuqhuma kokunambitheka. Okungcono kakhulu, abangane bakho bedina ngeke bazi ukuthi bangena-gluten.

Ngenye indlela ephansi ye-FODMAP, esikhundleni se-oat, ukhukhunathi, i-almond, noma ubisi lwelayisi kulo lonke ubisi ku-iresiphi.

Thola iresiphi!

Isidlo sakusihlwa

12. I-pepper ebomvu i-pesto i-pepper ebomvu

I-pasta ecebile nekhilimu akudingeki ibe yinto yesikhathi esidlule. Le iresiphi ebolile inempilo ngokumangazayo futhi i-IBS-friendly.

Yenziwe ngopelepele obomvu othosiwe kanye nenkomishi engu-1/3 kuphela kakhilimu ongenawo u-lactose, ungajabulela i-pasta yakho ngaphandle kokukhathazeka ngama-calories amaningi noma amafutha.

Thola iresiphi!

13. Izikebhe zeZucchini

Lokhu kumnandi kakhulu kunamazambane abhakiwe futhi kungcono kuwe. I-zucchini enesigamu ikhishwe ngaphandle futhi igcwaliswe ngopelepele, utamatisi, amakhambi namantongomane ephayini ukudala isidlo sakusihlwa esigqugquzelwa kakhulu yi-Italy.

Thola iresiphi!

14. I-chicken satay inyakazisa ngama-noodle elayisi

Bopha ukukhishwa okunamafutha, okuphezulu kwe-FODMAP! Le rayisi ye-rice noodle-fry nayo iyaduduza njengomlingani wayo webhokisi, futhi ngeke ikushiye ne-hangover yokudla okungenamsoco ngosuku olulandelayo.

Thola iresiphi!

15. Hlikihla i-BBQ

I-barbecue enhle imayelana nokugcotshwa. Hlanganisa eyakho inhlanganisela eyimfihlo engeke ikuhlikihle ngendlela engafanele.

Le recipe isebenzisa i-paprika enoshukela, i-peppercorns nekhofi ye-espresso. Faka ubhontshisi we-decaf we-espresso uma uhlelo lwakho luzwela kakhulu ku-caffeine.

Thola iresiphi!

Ugwadule

16. Ama-galettes amancane ama-cranberry ama-blueberry amancane

Kulula ukwedlula uphaya, lezi galettes zomuntu siqu yizulu. I-flaky, buttery crust iyinhlanganisela ephelele namajikijolo e-tart. Uphudingi awutholi kangcono kakhulu kunalokhu.

Thola iresiphi!

17. Ikhekhe le-chocolate elingenamphunga

Lekhekhe le-chocolate elingenampuphu likwazi ukuceba ngaphandle kokusinda kakhulu. Abamhlophe bamaqanda bangezela ukuthungwa okuhle nomoya omnandi kwikhekhe ngenkathi kugcinwa ukuphelela kokuncibilika komlomo wakho.

Thola iresiphi!

18. U-ayisikhilimu we-Vegan sitrobheli

Ubisi lukakhukhunathi u-ayisikhilimu kulula esiswini futhi ukhilimu ngokumangalisayo. Okungcono kakhulu, okusele kugcina kahle efrijini.

Thola iresiphi!

19. Amabha kalamula angenalo i-Gluten

Awukwazi ukugubha intwasahlobo ngaphandle kukalamula - noma imigoqo kalamula. Le migoqo ye-tart yenziwa nge-buttery shortbread crust kanye ne-custard elula ebhakwe. Uxwayiswe, zinyamalale ngokushesha.

Thola iresiphi!

20. Amashokoleti okusajingijolo angenawo ubisi

Uma ukwenye yezulu enenhlanhla ethola amajikijolo amasha entwasahlobo, lawa tshokholethi abancane alungele ukwelashwa okunempilo emva kokudla kwakusihlwa noma ukunikela njengezipho (zoSuku Lomama, mhlawumbe?).

Ziyafana nama-strawberry ambozwe ngoshokholethi, ngaphandle kukashokholethi ogoqa ngokuphelele ama-raspberries futhi ajiyile kancane, ngakho-ke uthola ubuhle obuningi boshokoledi ngokulunywa ngakunye.

Thola iresiphi!

Ngezansi

Ngenxa yokuthi une-IBS, akusho ukuthi kufanele unamathele ekudleni okufanayo kwe-bland.

Zama okuthile okusha uphinde uhlole izindlela zokupheka eziphansi ze-FODMAP. Lezi zindlela zokupheka zimnandi futhi ngeke zikwenze uzizwe sengathi uyaphuthelwa.