Ukupheka okungu-5 okulwa nokuvuvukala nama-Smoothies ama-3 we-Bloated Gut

-Delile

• Yidla ngendlela yakho uphilile ngohlu lwethu lokuthenga
• Izindlela zokupheka ezi-5 zokupheka isonto lakho
• 1. Shakshuka egcwele amaprotheni
• 2. I-Chia seed pudding ene-blueberry compote
• 3. Isaladi entsha ye-pasta
• 4. Inkukhu isaladi collard ezisonga
• 5. Izithelo ezimnandi ze-smoothie combos
• Izindlela zokupheka ezi-3 ezimnandi
  
• Libukeka kanjani ibhasikidi elilwa nokuvuvukala
• Khiqiza
• Amaprotheni noma amafutha enempilo
• Ubisi
• Okuyisisekelo se-Pantry
• Konke odinga ukukwazi ngokudla nokuvuvukala
• Isayina ukuthi umzimba wakho uhlangabezana nokuvuvukala
  

Yidla ngendlela yakho uphilile ngohlu lwethu lokuthenga

Bloat kwenzeka. Kungenzeka ngoba udle okuthile okudale ukuthi isisu sakho siqale ukusebenza isikhathi esengeziwe, noma ube nokudla okunosawoti omncane, okudala ukugcinwa kwamanzi emzimbeni wakho.

Kepha kuthiwani uma isisu sakho sishukumisa okungaphezu nje kwegesi?

Uma ukhiphe inyongo ekudleni futhi usazizwa ukuxubana kwe-cramping, uhudo, noma i-acid reflux usuku lonke, ungahle ubhekane nokuvuvukala. Futhi kuvela ngisho nokudla "okunempilo" okudlayo, njengezithelo, imifino, imikhiqizo yobisi, imidumba, nezinhlamvu, kungadala ukuvuvukala emzimbeni wakho.

Ngenkathi lokhu kuvame ukuthinta abantu abanezisu ezizwela kakhulu, i-irritable bowel syndrome (IBS), kanye ne-allergies, ukulayishwa kokudla okuphezulu kuma-FODMAPs (i-oligo-, di-, mono-saccharides nama-polyols abilayo) kungadala izingqinamba zokugaya ukudla. Noma kungenzeka ukuthi udla ukudla okujwayelekile kwaseMelika (aka ukudla kwesimanje) kaningi kunokucabanga kwakho. Kokubili ukudla kudla ukudla kwethu futhi empeleni kushiya indawo encane yamabhaktheriya amahle.

Ngenhlanhla, kukhona impendulo yalokhu: Gwema ukudla okubangela, ikakhulukazi lezo ezinama-carbohydrate amancane.

Yingakho sidale lo mhlahlandlela wokuthenga ophansi we-FODMAP ne-anti-inflammatory njengethuluzi lokuthi uqale uhambo lwakho lwezempilo bese uhlukana nezimpawu zakho zokuvuvukala ukuze uqale ukuphila uphilile, ujabulile!

Izindlela zokupheka ezi-5 zokupheka isonto lakho

1. Shakshuka egcwele amaprotheni

Amaqanda angumthombo omuhle wamaprotheni, futhi isipinashi nama-kale kugcwele egcwele izakhi zomzimba nama-antioxidants. Usuvele usuthole i-trio enhle, ngakho-ke kungani ungangezi imifino nezinongo ezimbalwa ukudala isidlo esinokulinganisela ngokuphelele esingadliwa ngebhulakufesi, i-brunch, isidlo sasemini noma isidlo sakusihlwa?

Khonza: 2

Isikhathi: imizuzu engu-25

Izithako:

• 2 tsp. uwoyela we-avocado
• 1 utamatisi, oqoshiwe
• I-1/2 inkomishi eyosiwe ngomlilo, utamatisi okheniwe (oketsheziwe *)
• 1/2 pepper obomvu, oqoshiwe
• 1 1/2 tsp. ikhumini
• 1 1/2 tsp. i-paprika ebhemayo
• 1/2 indebe harissa unamathisele (ngokuzithandela *)
• 1-2 izinkomishi kale
• 1-2 izinkomishi isipinashi
• Amaqanda ama-2-4

Imikhombandlela:

1. Esikhathini esiphakathi sensimbi skillet phezu komlilo ophakathi, engeza uwoyela we-avocado, utamatisi, upelepele wensimbi, izinongo ne-harissa. Saute cishe imizuzu eyi-10, noma kuze kube yilapho ingxube iqala ukuqina.
2. Faka i-kale nesipinashi. Qhubeka upheka cishe imizuzu emibili, noma baze baqale ukufisa.
3. Yakha ama-indents angajulile amaqanda usebenzisa ngemuva kwesipulangwe sokhuni.
4. Faka amaqanda bese upheka ungamboziwe cishe imizuzu eyi-10 noma kuze kube yilapho amaqanda efiswa ukunikela.
5. Phezulu nge-basil entsha bese ukhonza.

2. I-Chia seed pudding ene-blueberry compote

Lokhu kuzoba ukudla okulula noma i-dessert, ngokungangabazeki! Ilula kakhulu, kepha igcwele izakhamzimba nokunambitheka. Ngeke sahlulele uma udla lowo mzuzwana uziphakela. kodwa-ke, ukwabelana kuyanakekela, ngakho-ke siphakamisa ukuthi wenze inqwaba enkulu ongayidla isonto lonke!

Isikhathi: 1 ihora, imizuzu emihlanu

Khonza: 2

Izithako:

• 3 tbsp. imbewu ye-chia
• 1 inkomishi ubisi lwe-alimondi
• 1 inkomishi eluhlaza okwesibhakabhaka efriziwe
• 1/2 isipuni. usiraphu we-maple

Ama-toppings:

• amantongomane
• ubhanana osikiwe
• Ukhukhunathi osusiwe

Imikhombandlela:

1. Endishini, hlanganisa imbewu ye-chia nobisi lwe-alimondi. Uma usuhlanganiswe kahle, vumela ukuhlala imizuzu emihlanu, bese unikeza isikhuthazo esisodwa sokugcina ukuze uqhekeze noma yiziphi izigaxa.
2. Faka ingxube efrijini ukuze usethele ihora elilodwa.
3. Epanini elincane ngokushisa okuphakathi nendawo, engeza ama-blueberries nesiraphu ye-maple bese uvuselela ngezikhathi ezithile. Vumela ingxube ibile kuze kube yilapho uketshezi lwehliswe ngesigamu.
4. Faka i-blueberry compote embizeni bese uyibeka efrijini kuze kube yilapho ingxube yepudding isilungile.
5. Uma usulungile, hlukanisa ingxube ye-pudding ezitsheni ezimbili. Faka ikhompiyutha eluhlaza okwesibhakabhaka phezulu nangaphezulu ngamantongomane, ubhanana osikiwe, kanye nokhokhonathi osikiwe.

3. Isaladi entsha ye-pasta

Uma sekuphume ama-degree angama-80-plus, into yokugcina ofuna ukuyidla noma yokwenza i-pasta eshisayo, eminyene. Kepha siyakuthola, kwesinye isikhathi udinga lokho kulungiswa kwe-pasta.

Faka isaladi le-pasta ehlobo. Inegama elithi isaladi phakathi, ngakho-ke uyazi ukuthi iyi-pasta enempilo kakhulu! I-pasta ezingxenyeni ezifanele futhi ihlanganiswe nemifino enempilo futhi amanye amaprotheni anciphile angenza ukudla okunomsoco futhi okumnandi.

Engeza kwesinye isipinashi esenziwe kabusha kanye ne-basil pesto ukuyisa lesi sidlo ezingeni elilandelayo. Idili lesidlo samukelwa!

Isikhathi: imizuzu engama-35

Khonza: 2

Izithako:

• 1-2 izinkomishi irayisi elingenalutho eline-brown farfalle pasta
• 1/2 pepper obomvu, oqoshiwe
• 2 izinkomishi kale
• 1/2 indebe utamatisi we-cherry, lisikiwe
• 2 amabele enkukhu

Isipinashi kanye ne-basil pesto:

• 1-2 izinkomishi isipinashi
• 1/2 inkomishi basil
• Ama-clove angu-2-3, egayiwe
• kuze kufike ku-1/4 indebe yamafutha omnqumo noma uwoyela we-avocado
• 1/2 tsp. usawoti wolwandle
• 1/2 tsp. upelepele

Imikhombandlela:

1. Hlangisa i-oven iye ku-350ºF (177ºC).
2. Ephepheni lokubhaka elihlanganiswe nephepha lesikhumba, engeza amabele enkukhu ubhake imizuzu engama-35 noma inkukhu ize ifinyelele ekushiseni kwangaphakathi kuka-165ºF (74ºC).
3. Ngenkathi inkukhu ibhaka, pheka ipasta ngokwemiyalo yephakheji. Hlanza bese ukhipha. Bese ugcwala kancane ngamafutha omnqumo bese uphonsa ukuhlanganisa. Faka efrijini uze ulungele ukusisebenzisa.
4. Beka zonke izithako ze-pesto ngesivinini se-blender bese uhlangana kuze kuhlangane kahle.
5. Susa inkukhu bese uvumela ukupholisa, bese usika noma usike (noma yini oyithandayo).
6. Endishini enkulu, engeza i-pasta, upelepele obomvu, utamatisi we-cherry, inkukhu ne-pesto. Phonsa ukuhlanganisa. Jabulela!

4. Inkukhu isaladi collard ezisonga

Isaladi lenkukhu akudingeki ukuthi libe nzima. Eqinisweni, okulula kungcono (ne-tastier) ngombono wethu. Le recipe iyashesha futhi ingenziwa ngaphambi kokukhetha ukudla kwasemini. Kugcwele amaprotheni namafutha amahle azokusiza ukuthi udlule kulokho kuqubuka kwasemini!

Isikhathi: imizuzu engama-40

Khonza: 2

Izithako:

• Amacembe ama-2-4 collard kuya ngosayizi, iziqu zisusiwe futhi zishiswe kancane (ukuzigcina zingaphuli ngenkathi kugingqwa)
• 2-4 izingcezu zebhethoni
• 1 isipuni Amafutha we-avocado wekhishi eliphambili
• 2 isipuni. ama-scallion, aqoshiwe
• 1/4 indebe + 1 tbsp. Primal Ikhishi mayo
• 2 amabele enkukhu
• i-avocado elisikiwe (uma uthanda)

Imikhombandlela:

1. Hlangisa i-ovini iye ku-350ºF (177ºC).
2. Ephepheni lokubhaka elihlanganiswe nephepha lesikhumba, engeza amabele enkukhu ubhake imizuzu engama-35 noma inkukhu ize ifinyelele ekushiseni kwangaphakathi kuka-165ºF (74ºC).
3. Lapho inkukhu isisele nemizuzu engu-15 kuya kwengu-20, faka izingcezu zebhekeni epanini bese uqhubeka ubhaka.
4. Uma usuqedile, usike ubhekeni nenkukhu. Beka eceleni.
5. Esikhathini esiphakathi, hlanganisa zonke izithako. Faka usawoti wasolwandle nopelepele uma ufisa.
6. Beka iqabunga lekhola ekhawunteni, ohlangothini olubheke phezulu. Faka inani olifunayo lesaladi lenkukhu.
7. Yenza isibaya esisodwa, bese ugoqa ezinhlangothini bese uqhubeka ugoqa. Yenza lokhu ngamaqabunga e-collard asele.
8. Sika uhhafu phakathi komgogodla bese ukhonza ngemifino esikiwe kanye ne-hummus noma isaladi lekhukhamba netamatisi.

5. Izithelo ezimnandi ze-smoothie combos

Uma ufuna ngisho nokuqhubekisela phambili isipiliyoni sakho sokuhlela ukudla okulwa nokuvuvukala, ama-smoothies ahlala eyindlela yokuthola ibhulakufesi elisheshayo noma ngisho isidlo.

Izindlela zokupheka ezi-3 ezimnandi

• 1 inkomishi yobisi lwenathi, ubhanana 2 ofriziwe, izinkomishi ezi-2 zama-strawberry, izinkomishi ezi-2 zama-raspberry
• 1 inkomishi ubisi lwe-nut, 1/2 inkomishi kakhukhunathi noma i-yoghurt yogurt, izinkomishi ezi-2 zeblueberries zasendle, ibhanana eli-1 elifriziwe, 3 tsp. imbewu ye-chia, 1 1/2 tsp. usiraphu we-maple
• 1 inkomishi ubisi lwamantongomane, 1/2 inkomishi uphayinaphu olufriziwe, 1/2 inkomishi ama-strawberry afriziwe, ibhanana eli-1 elifriziwe, 1 tsp. usiraphu we-maple

Engeza noma yiziphi zalezi zithako ze-smoothie ku-blender esheshayo, ukuxuba kuze kube yilapho izithako zihlanganiswa kahle. Faka ubisi oluningi lwamantongomane uma kudingeka ukuze usize unciphise noma ubhebhethekise ukuhlangana.

Libukeka kanjani ibhasikidi elilwa nokuvuvukala

Okubalwe ngezansi kunezithako zokufaka isitokisi sakho, kepha sincoma ukuphindaphinda futhi ulungiselele phambili ukuze ungakhathazeki ngokuthi uzodlani isonto lonke.

Gcina engqondweni, ukuvuvukala kuthinta wonke umuntu ngokuhlukile, ngakho-ke cabanga ngalolu hlu lokuthenga njengesiqalo.

Khiqiza

Izithako:

• utamatisi
• upelepele obomvu
• i-kale
• isipinashi
• i-basil
• amajikijolo
• utamatisi we-cherry
• imifino ye-collard
• ama-scallions

Amaprotheni noma amafutha enempilo

Izithako:

• inkukhu amabele
• amaqanda
• ama-walnuts
• ama-pecans
• imbewu ye-sunflower

Ubisi

Izithako:

• ubisi lwe-alimondi
• i-mayo (Ikhishi eliyi-Primal)

Okuyisisekelo se-Pantry

Izithako:

• Utamatisi oqoshiwe (Inani lemihla ngemihla lama-365)
• imbewu ye-chia (365 Inani Lansuku zonke)
• isiraphu yemephu (365 Inani Lansuku zonke)
• i-pasta yelayisi ensundu
• amantongomane kaphayini

Izinongo namafutha:

• ikhumini (365 Value Daily)
• i-paprika ebhemayo (365 Inani Lansuku zonke)
• uwoyela we-avocado (Ikhishi eli-Primal)
• uwoyela womnqumo (365 Inani Lansuku zonke)
• i-turmeric

Sisebenzisane nezinkampani ezifana ne-Whole Foods '365 Everyday Value ne-Primal Kitchen ukwenza lolu hlu lwegilosa elimelene nokuvuvukala.

Konke odinga ukukwazi ngokudla nokuvuvukala

Ochwepheshe basikisela ukuthi ukuvuvukala okungamahlalakhona kuyimbangela yezifo eziningi. Ukube bewazi ukuthi kunendlela yokusiza ukunciphisa ukuvuvukala futhi ugcine izimpawu zakho zikhona, ubungeke uyicabangele? Ngemuva kwakho konke, uHippocrates wake wathi, "Ukudla kwakho makube ngumuthi wakho futhi umuthi wakho kube wukudla kwakho."

Isayina ukuthi umzimba wakho uhlangabezana nokuvuvukala

• ukuqunjelwa ezungeze isisu
• amalunga achy
• ukunyanyiswa
• isifo sohudo
• igesi
• isicanucanu
• i-asidi ye-asidi
• ukulahlekelwa isifiso sokudla

Uma uhlangabezana nanoma iyiphi yalezi zimpawu, kufanele nakanjani uhlole umhlinzeki wakho wezokunakekelwa kwempilo, ngoba angakusiza ukubheka ukuthi asikho yini isizathu esikhulu sokukhathazeka.

Kodwa-ke, ungathola ukukhululeka ngokwenza izinguquko ezithile ezilula zokudla, njengokugcina ukudla kwakho kuhlu lwethu lokuthenga ngaphezulu.

Izikhathi eziningi, amathumbu ethu abhekiswe njengobuchopho bethu besibili. Ngakho-ke kungani ungaqali inqubo yokwelashwa ngokukhetha ukudla okunomsoco?

U-Ayla Sadler uyi- umthwebuli zithombe, isitayela, umqambi weresiphi, nomlobi embonini yezempilo nenhlalakahle. Njengamanje uhlala eNashville, eTennessee, nomyeni wakhe nendodana yakhe. Lapho engekho ekhishini noma ngemuva kwekhamera, ungamthola ethwebula azungeze idolobha nomfana wakhe omncane noma esebenza kuphrojekthi yakhe yothando. MaMaTried.co- umphakathi womama. Ukuze ubone ukuthi wenzani, mlandele Instagram.