Nutrition Highlights (pakushanda)
Maoriro - 200
Fati - 12g
Carbs - 19g
Protein - 5g
Nguva Yese 55 min
Prep 15 min , Cook 40 min
Kushumira 10 (1 kapu imwe neimwe)
Mushonga wezhizha nemishonga inobatanidza zvakanakisisa nevhu rakasvibira mundiro iyi. Kushandisa chete zvikamu zvakasvibirira zvepallions zvinowedzera kunakidza allium flavor, nekuchengetedza mutsara pasi muFODMAPs; kushumira zvakasiyiwa zvakatswa scallion bulbs kune rumwe rutivi kune shamwari dzekudya dzisingateereri kuderera kweFODMAP kudya.
Mukuwedzera kune kuva neBS-friendly, Greek brown rizi saladi inosanganisira zvinoshandiswa zvakadai semafuta emuorivhi uye walnuts kufadza maronda evanhu veMediterranean vanoda kudya . Iyi saradi inogona kushandiswa sechikamu chekudya pakudya kwako kukuru uye zvasara zvinogona kutora sandwiches mubhokisi rako rekudya kwemasikati!
Zvimwe
- 2 ¼ makapu mvura
- 1 mukombe wakaoma jisi rejisi
- ½ teaspoon munyu
- ½ teaspoon mutsva wepasi pevhu
- ¼ mukombe mutsva wemuoni
- ¼ mukombe yakawedzera-mhandara yemafuta emuorivhi
- 2/3 mukombe yakatsvawa matsva (basil, mint, uye / kana parsley)
- 2/3 mukombe zvakanyatsorongedzwa scallion mashizha (zvikamu zvinomera chete)
- 1 kapu crumbled feta cheese (anenge maawa mana)
- 2 makapu halved cherry tomato
- 1/3 mukombe yakasungwa walnuts
- ½ Shona cucumber, yakagurwa
Kugadzirira
- Muchikwata chinoputika, isa mvura kunyorera pamusoro pekupisa kukuru. Ita mu rizi, kuderedza kupisa, kufukidza uye kumira kusvikira mupunga wanyoro uye mvura yave yakabatwa, maminetsi makumi matatu nemakumi matatu nemakumi mana. Bvisa kubva kunopisa uye ureke mupunga kuti uwedzere kwemaminetsi mashanu neminheji. Zvadaro, bvisa chifukidzo uye uite kuti rizi rive rinotonhora kusvikira rava pedyo nekupisa kwemukati.
- Ita mu munyu, pepper, juisi, maorivhi, herbs, scallion greens, crumbled feta, cherry tomato, walnuts, uye cucumber. Shumira nokukurumidza, kana refrigerate zvakasimba yakavharwa kusvika ushumire.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Chiyero chakaenzana chemhando ipi zvayo yakaderera-FODMAP inogona kushandiswa panzvimbo ye cherry tomato neChirungu cucumber.
Pine nuts kana pecans inogona kushandiswa kune walnuts.
Zvimwe zvikamu zviduku-FODMAP zvinogona kushandiswa mumutsara uyu panzvimbo ye, kana kuwedzera kune, mupunga. Shandisa zvikamu zvitatu zvekapu yakagadzirwa, quinoa, mbira, buckwheat, kana mabhungi.
Kubika uye Kushumira Mazano
Rudzi rwejisi rutsvuku (zviyo zviduku, zviyo zvakasara, nezvimwe zvakadaro) inosarudza nguva yekubika uye yakawanda yemvura inofanira kushandiswa. Shandisai ruzivo rwakapiwa pamucheka wepunga kana uripo.