Ukudla kwe-Wahls kwe-Autoimmune Disorders: Ama-Recipes ama-5 amnandi

-Delile

• 1. I-Rainbow Chard ene-Bone Broth neBacon
• 2. Inkukhu Yesibindi Ethosiwe "Ilayisi"
• 3. Slow Cooker Spaghetti Squash
• Izithako
• Izikhombisi-ndlela
• 4. I-Turkey Tacos
• Izithako
• Izikhombisi-ndlela
• 5. I-Wahls Fudge
• Izithako
• Izikhombisi-ndlela

Siphinde safaka nophudingi odume kakhulu kaWahls.

Ukudla okunomsoco kudlala indima ebalulekile ekukhuliseni impilo yethu. Futhi uma uhlala ne-multiple sclerosis (MS), wazi kahle ukuthi ukudla okunomsoco kukuphatha kanjani izimpawu eziza nalesi sifo sokuzimela.

Ukudla kwe-Wahls Protocol kuyintandokazi phakathi komphakathi we-MS, futhi kulula ukubona ukuthi kungani. Idalwe nguTerry Wahls, MD, le ndlela igxila endimeni edlalwa ukudla ekuphathweni kwezimpawu ze-MS.

Ngemuva kokuxilongwa kwakhe kwe-MS ngo-2000, uWahls wanquma ukwenza ucwaningo olunzulu mayelana nokudla nendima eliyidlalayo ezifweni ezizimele. Lokho akutholile ukuthi ukudla okunezakha mzimba okunothile - okunamavithamini amaningi, amaminerali, ama-antioxidants, kanye namafutha acid abalulekile - kwasiza ekunciphiseni izimpawu zakhe.

Uma uthatha isinqumo sokuzama i-Wahls Protocol, uzojabulela isipinashi esiningi, i-kale, iklabishi, amakhowe, u-anyanisi, i-broccoli, izaqathe, nama-beet. Uzodla nezithelo ezicebile ezinjengama-blueberries, amajikijolo, kanye nama-strawberry nenyama enotshani nezinhlanzi zasendle.

Nazi izindlela zokupheka ezinhlanu zokuqalisa ku-Wahls Protocol.

1. I-Rainbow Chard ene-Bone Broth neBacon

Le recipe-dense Wahls-friendly iresiphi evela ePhoenix Helix, ibhulogi eyenziwe ngu-Eileen Laird kubantu abalandela ukudla okuzenzakalelayo kwe-protocol (AIP), igcwele izakhamzimba zokusiza ukusekela impilo yakho. Umhluzi wethambo ne-chard unikeza izakhi zokhiye ngenkathi ubhekeni unikeza lesi sidlo ukunambitheka kwawo okumnandi.

Yenza le recipe!

2. Inkukhu Yesibindi Ethosiwe "Ilayisi"

Enye intandokazi enobungani be-Wahls evela kubhulogi yasePhoenix Helix yile iresiphi "yelayisi" ethosiwe yesibindi senkukhu. Yenziwe njenge-stir-fry, le recipe igcwele imifino efana nezaqathe, ukholifulawa nama-scallions. Futhi, kunamaprotheni amaningi.

Isibindi senkukhu sikunikeza amazinga aphezulu kavithamini A no-B futhi iresiphi ifaka uwoyela kakhukhunathi, isithako esidumile kuzindlela zokupheka zezifo ezizimele.

Yenza le recipe!

3. Slow Cooker Spaghetti Squash

Le recipe evela ku- "I-Wahls Protocol Cooking for Life" izokwanelisa noma yimuphi umthandi we-pasta. Isikwashi seSpaghetti siyimifino emnandi futhi emangazayo efana ne-pasta ongayifaka ngazo zonke izinhlobo zososo obumnandi.

Uma usebenzisa i-cooker ehamba kancane, akudingeki ulwe nokuzama ukusika u-squash phakathi. Mane ubeke yonke into kumpheki wakho ophuthumayo bese usetha i-timer. Ukuwosa kuhhavini nakho kulula uma usuhlukanise u-squash. Ungosa noma usebenzise umpheki wakho ohamba kancane ukulungiselela wonke u-squash wasebusika, njenge-butternut, i-acorn, ne-delicata.

Khonza: 4

Izithako

• Isikwashi esingu-1 esiphakathi
• 1 isipuni ghee, kuncibilikile
• 1/4 indebe imvubelo yokudla okunempilo
• Usawoti wasolwandle nopelepele omnyama omusha

Izikhombisi-ndlela

1. Kumpheki ohamba kancane: Faka isikwashi se-spaghetti kumpheki ophuzayo, umboze, bese upheka ngezansi amahora ayisishiyagalombili kuya kwayishumi, noma kuze kube yilapho u-squash ezwa ethambile. Susa u-squash bese uwuyeka uphole uze ukwazi ukuwusingatha. Sika ngesigamu ngobude, ukhiphe imbewu, bese ukhipha imicu ngemfoloko.

Kuhhavini: Hlangisa i-ovini iye ku-375 ° F. Sika u-squash ngesigamu ngobude bese ukhipha imbewu. Beka ohlangothini olunqunyiwe phansi epanini elikhulu lokuwosa noma ekhasini lokubhaka elinerimmed. Yosa imizuzu engama-40, noma uze ubhoboze isikwashi kalula ngemfoloko. Sebenzisa imfoloko ukukhipha imicu.

1. Faka “ama-noodle” esikwashi se-spaghetti esitsheni esikhulu bese uconsa nge-ghee.
2. Fafaza ngemvubelo yokudla okunomsoco nolwandle usawoti kanye nopelepele ukunambitha. Ungakufaka futhi lokhu ngesoso sakho se-Bolognese noma se-marinara.

4. I-Turkey Tacos

Le recipe, ethathwe ku- "The Wahls Protocol Cooking for Life," akuyona iresiphi ejwayelekile ye-skillet. Esikhundleni sokulungiselela imifino yakho nezinye izithako, usebenzisa imifino "njengegobolondo" le-taco.

I-Butter ulethisi ne-lettuce yaseBoston noma eminye imifino, njengamaqabunga avuthiwe ama-curly kale noma ama-collard, asebenza kahle.

Khonza: 4

Izithako

• 2 isipuni. ghee
• 1 lb umhlabathi turkey
• Izinkomishi ezi-3 zisikiwe kahle upelepele wensimbi
• 3 izinkomishi anyanisi lisikiwe
• Ama-clove ayi-3 egalikhi
• 1 isipuni isinongo se-taco
• 1/2 indebe eqoshiwe i-cilantro
• I-sauce eshisayo, ukunambitha
• Amaqabunga amakhulu ayi-8 ulethisi, ama-kale, noma amakhola
• I-Salsa ne-guacamole

Izikhombisi-ndlela

1. Sishisa i-ghee ku-stockpot noma i-skillet enkulu ngokushisa okuphakathi naphakathi. Engeza i-turkey, i-bell pepper, u-anyanisi, i-garlic, kanye ne-taco seasoning. Pheka kuze kube yilapho i-turkey ibonwe futhi imifino ithenda, imizuzu eyi-10 kuya kwengu-12.
2. Khonza i-cilantro ne-sauce eshisayo ohlangothini, noma ubashukumise ngqo esikhwameni.
3. Hlukanisa ukugcwaliswa kwe-taco phakathi kwamaqabunga e-ulethisi. Faka i-salsa ne-guacamole.
4. Roll noma ugoqe futhi ujabulele! Ungakhonza nokugcwalisa embhedeni wemifino njengesaladi le-taco.

Ithiphu yokupheka: Awudingi ukufaka amanzi noma umhluzi emafutheni lapho upheka inyama yalesi sidlo.

5. I-Wahls Fudge

Le ngenye yezindlela zokupheka ezithandwa kakhulu ezivela ku-Wahls Protocol, ngakho-ke futhi iyavela ku- "The Wahls Protocol Cooking for Life" - ngokuhluka okwengeziwe komfula omhlophe.

Le fudge inambitheka njengokuzitika, okumnandi kodwa kuminyene kakhulu kunomsoco kunamaswidi, amaphathi, noma amanye ama-dessert amnandi. Liminyene ngokwekhalori, ngakho-ke lihle kakhulu kulabo abalahlekelwa isisindo esiningi. Uma uzama ukunciphisa isisindo, sikujabulele kancane.

Khonza: 20

Izithako

• 1 inkomishi kawoyela kakhukhunathi
• 1 ukwatapheya ophakathi nendawo, okushisiwe nokuhlutshiwe
• 1 inkomishi omisiwe
• ½ inkomishi yomisiwe kakhukhunathi ongenashukela
• 1 tsp. i-cocoa powder engenashukela

Izikhombisi-ndlela

1. Hlanganisa zonke izithako ku-processor yokudla. Inqubo kuze kube bushelelezi.
2. Cindezela ingxube ibe yisitsha sokubhaka ingilazi esingu-8 x 8-intshi. Ifriji noma iqhwa imizuzu engama-30 ukuqinisa umkhumbi. Sika kuzikwele ezingama-20 futhi ujabulele.

UWahls uthi ujwayele ukugcina ifudge esiqandisini ukuze ihlale iqinile. I-fudge igcina cishe izinsuku ezintathu - noma imvamisa ihambe ngokushesha okukhulu.

Ukuhlukahluka koshokholethi waseMexico: Faka ithisipuni elilodwa lomhlabathi isinamoni.

Ukuhlukahluka koshokholethi omhlophe: Thumela i-cocoa powder bese wenza i-avocado ngokuzithandela. Faka ithisipuni elilodwa le-vanilla extract noma i-1/4 isipuni imbewu kabhontshisi we-vanilla. Shintsha omisiwe ukuze uthole omisiwe begolide.

* Izindlela zokupheka ezingenhla ziphinde zanyatheliswa kusuka ku- "The Wahls Protocol Cooking for Life" ngokuhlelwa ne-Avery Books, ilungu lePenguin Group (USA) LLC, A Penguin Random House Company. Imininingwane © 2017, Terry Wahls.

USara Lindberg, BS, MEd, ungumbhali wezempilo nokuzimela ozimele. Uneziqu ze-bachelor kwi-Exercise science kanye ne-master's in counselling. Uchithe impilo yakhe efundisa abantu ngokubaluleka kwempilo, inhlalakahle, ukucabanga, kanye nempilo yengqondo. Usebenza kakhulu ekuxhumaneni nomzimba womqondo, ngokugxila ekutheni impilo yethu engokwengqondo nengokomzwelo ikuthinta kanjani ukuqina nempilo yethu.