Mwoyo Wakachena weAsia-Wakafuridzirwa

Nutrition Highlights (pakushanda)

Maoriro - 43

Fat - 3g

Carbs - 5g

Maprotheni - 1g

Nguva Yese 45 min
Gadzirira 10 min , Cook 35 min
Kushumira 6 (1 kapu imwe neimwe)

Mushonga unonaka unotanga nemukaka unopisa, uye munyu unozivikanwa unotengesa doro kazhinji une garlic kana anyezi (kana kuti zvose). Kana uine IBS, iyo yakakura yefructan yezvinhu izvi inogona kukurudzira zviratidzo zvisinganzwisisiki. Zvidzivirire nokuita soro yako pamba.

Iyi kamukira inoshandisa zvipfeko, maonikisi marefu ane bhuru duku, kuti uuye nechinangwa chisina kunyatsoonekwa cheiiiiiiiiiiiiiiiiiiiiiii musingashandisi inogona kupa. Zvikwangwani zvinobatana neBS chero bedzi iwe unoramba uchishanda chete zvikamu zvakasvibirira, izvo zvinowedzerawo kune zvakasvibiswa kupfuura chidimbu. Pair ivo vane mavara mashoma e-FODMAP veggies uye bok choy, maChina chinotapira, zvekudya zvinoshandiswa zvakakwana kuti zvifadze chero mapuroteni kana ega.

Zvimwe

• 1 tablespoon mafuta omuorivhi
• 1/4 mukombe scallion, gorosi chikamu chete, chakasarudzwa
• 1.5 maspuniki yakasimwa basil
• 1.5 maaspuni akaomeswa oregano
• 1.5 maspuniki paprika
• pini tsvuku tsvuku tsvuku (pasi pe 1/8 teaspoon, uchida)
• 3/4 teaspoon munyu
• 1/4 teaspoon pasi pasi pepiresi
• 1/2 matamato makuru, medium diced
• 1 duku turnip, medium diced
• 1 wepakati karoti, medium diced
• 1/2 zucchini, julienned
• 1/2 mukombe bhinzi bhinzi, bhinzi rimwe nerimwe rinonongedzwa muzvikamu zvitatu
• 1.5 cup bok choy, zvakasarudzwa

Kugadzirira

1. Pisai mafuta omuorivhi pamusoro pemhepo inopisa uye mushure mokunge musinganzwisisi zvinyorwa, basil, oregano, paprika, uye mapepa epepuru inosarudzwa kwemaminitsi maviri.
2. Wedzera zvimwe zvese zvinoshandiswa, kunze kweb bok choy. Yakasungirirwa kwemaminitsi mashanu, ichikurudzira hafu, ichiita kuti mishonga yose yakanyatsogadziriswa nemwaka.
3. Wedzera makapu makumi matanhatu emvura uye uuye nehari kune yemota, uye regai simmer pamusoro pekupisa kwemweya kune imwe maminitsi 15-20, kusvikira mapirips uye karoti zvishoma zvishoma.

1. Bvisa kupisa uye simbisa mu bok choy. Rongedza nguva yekudya.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Bok choy isimba rekudya, rinosvika makumi manomwe rakasiyana-siyana rinorwisa antioxidants uye rinonakidza michina ye vitamini A, C, K, potasium, folate , calcium , B mavhitamini, iron, nezvimwe mukombe imwechete (iyo inongova nemakore anenge 20 makoriyori). Iwe unogona kuzviwana pachitorosi chako chekugara kana muzvitoro, asi kana uri kutambudzika kushandisa sipinashi, kare, kana chard pane. Izvo zvakangozara zvakakwana nemakemikari seBok choy.

Nekuwedzera fiber, iyo inobatsira kuchengetedza hutachiona humwe, kuwedzera imwe kapu ye shredded kabichi. Rimwe kapu inowanzochengetedzwa zvakanaka nevaya vane IBS, uye iwe uchange uchiwana zvishoma kudarika izvozvo apo unonakidzwa nekushanda kamwechete kwekudya.

Iwe unogonawo kuwedzera fiber nekubatanidza zvimwe IBS-yakagadzirira veggies-mbatatari, rutabaga, parsnips, fennel bulb, broccoli, uye bell tsvina ndezvese zvakasarudzwa zvakanaka.

Kubika uye Kushumira Mazano

Sezvakadaro, iyi soup ine zvakawanda zvevggies asi kwete mapuroteni akawanda. Wedzera shredded yen, turkey meatballs , kana kusara tofu (kana kungofarira chikamu chekudya ichi ne tofu-packed spring rolls panzvimbo).