Nutrition Highlights (pakushanda)
Calories - 103
Fati - 4g
Carbs - 14g
Protein - 4g
Nguva Yese 20 min
Prep 20 min , Cook 0 min
Kushumira 6 (1 mupumburu mumwe nomumwe)
Pane zvikonzero zvitatu zvemasvondo anofanirwa kutora-kunaka kunaka kwekudya: vanovhara kushanda kwakanaka kwemiriwo, ivo vanowedzera pasi mumakirori (kwete kutarisa chero mashizha ekudisa), uye ivo vanononoka zvakakwana kuti vakwanise kupisa mavhenekisi akawanda . Usada imwe veggie? Shandura iyo kune imwe.
Iwe unogona kuita pasi-FODMAP spring roll, iyo isingaiti zviratidzo zveBS, kana iwe uchiyeuka zvinhu zvishomanana. Chokutanga, tambira kune zvakaderera-FODMAP kuzadza. Zvose zveviggies zvakanyorwa mumishonga dzakachengeteka, uye tinokupa dzimwe nzira shomanana pasi apa. Chechipiri, iva nechokwadi chekuti unoshandisa chete zvikamu zvepallions. Mitsvuku mitsvuku ine zvakawanda zve fructans, izvo hazvisi seBS-zvine ushamwari kana iwe usingavabvumiri zvakanaka. Pakupedzisira, usanetseka zvakanyanya pamusoro pemapuranga emapunga mapepa uye soy sauce. Pepa reRipu inogadzirwa kubva muupfuko we tapioca, mupfu wejisi, mvura, uye munyu, izvo zvose zviri pasi muFODMAPs. Uye kunyange zvazvo soy muchero une zvishoma zvegorosi mauri, zvishoma zvegorosi zvinowanzomirirwa zvakanaka, pamwe chete isu hatisi kushandisa mari yakawanda mumutsara uyu.
Zvimwe
- 2 tablespoons pasi-sodium soy sauce
- 1/4 teaspoon munyu
- 1/4 teaspoon pasi pasi pepiresi
- 2 tablespoons scallions, zvidimbu zvidimbu chete, minced
- 7 oz. akasimba kusvika tofu, akacheka mu 1/4 inch slices
- 1/2 teaspoon mafuta omuorivhi
- 1/2 cucumber, julienned
- 1/2 tsvuku tsvuku tsvuku, julienned
- 1 wepakati karoti, grated
- 1/4 avocado, thinly sliced
- 18-20 mutsva yemashizha
- 10-12 cilantro michero, kucheka pamatemu
- 1/2 kapu inomera (semuvhu rakaoma)
- 6 yakasviwa mupunga wepunga mapepa
Kugadzirira
1. Mukabiro kadiki, shandisa muto we soy, munyu, pepisi, uye mapapiro. Isa ma tofu zvimedu mumusanganiswa, zvichiita kuti zvose zvipfeke, uye regai marinate kwemaminitsi 7-10.
2. Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchi
3. Edza mafuta omuorivhi mu skillet uye nyatsowedzera the tofu. Seiri kumativi ose kwemaminiti 1. Bvisa kubva kupisa uye nzvimbo iri pedyo nemagetsi, mukati mehondo kusvika.
4. Zadza ndiro huru nemvura inodziya. Zvinyoro tora rimwe remapunga mapepa mapepa uye udire mumudziyo, ipapo isa panzvimbo yako yekushanda. Mutsara wepakati nepakati, ronga mashomanana mashoma emucucumber, avocado, uye bell pepper, pamusoro pepuniki yekaroti uye alfalfa inomera, 2 kusvika ku 3 mint mashizha nemashizha emuchiri, uye slice ye tofu mukati, achisiya anenge masendimita maviri isina chinhu kune rumwe rutivi. Fongedza nharo nhatu kumativi ekugadzirisa, saka shingaira kuvhara wrapper kumativi mana.
5. Dzokorora nemamwe mapepa mapeji nemashizha. Ita zvose zvaunogona kuti uenzanise kuparadzanisa zvese zvinoshandiswa muna 6-zvakajeka kana rimwe nerimwe rinenge risina huwandu hwakaenzana hwekuzadza. Zvichava zvinonaka chero nzira.
Kuwedzera Kunoshandiswa uye Kusiyana
Iwe une zvishoma zvingasarudzwa zvepasi-FODMAP yemiriwo yekuzadza kana iwe uchida kuchinja kana kuwedzera pane izvo zvinodanwa mumishonga iri pamusoro.
Mvura yakasvibira yakasvibira, shredded kabichi (kusvika kune 1 mukombe mune imwechete yakagara yakachengeteka kuti isadzivirire zviratidzo zvinokonzera), fresh basil (chishuhu chinonhuwira uye chinotapira mumwaka), radishes, uye zucchini zvose zvinoshanda zvakanaka.
Tofu isarudzo yeprotini yakachena pano. Iwe unogona kusarudza kuzadza mipumburu yako nenyama panzvimbo.
Imwe yezvisarudzo zvakakosha? Ground turkey yakarongedzerwa mune imwechete ye soy sauce kusanganiswa iyo tofu yakasungwa mukati. Shrimp yaizova inonaka (uye yakawanda) zvakare.
Kubika uye Kushumira Mazano
Rega mvura inodziya inodonha mapepa emupunga mushure mekuisa panzvimbo yako yebasa, sezvo inogona kugadzikana uye yakaoma kugadzirisa.
Iwe unogona kuvhara mapuritsi aya epakati pepanut-based dipping sauce, yakagadzirwa ne quarter quarter cup peanut butter, quarter quarter cup soy sauce, 1/2 kikapu mupunga vhiniga, 1/4 mukombe yakabikwa cilantro mashizha, 1/2 teaspoon gated ginger, 1 teaspoon lime juice, uye pinch yepepuru tsvuku-yose yepasi-FODMAP zvinoshandiswa painowanikwa mumasikirwo akakodzera ekushandira.
Zvichiri nani, sunga chikwata cheizvi pamapera evhiki uye ufare kwemazuva mashomanana pamwe chete nesobho kana chiedza .