Nutrition Highlights (pakushanda)
Maoriro - 547
Fati - 39g
Carbs - 17g
Maprotheni - 35g
Nguva Yese 35 min
Gadzirira 10 min , Cook 25 min
Kushumira 1 (6 oz. Saumoni + 1 kapu)
Mutsara wemasimoni ane utano hwemwoyo unotora zvishoma kudarika hafu yeawa yekubika, nguva yakakwana yekugadzirira bhedhi rakanaka pamabhandi emagetsi kuti riishumire. Yeuka, maFODMAP ndiwo marudzi emahydrohydrates anogona kuitika zvakasikwa kana kuwedzerwa kune zvakagadzirwa zvakagadzirwa. Semapuroteni emhuka, salmon inowanzoperera mukati mavo kunze kwekuchekwa kana kuti yakakonzerwa neFODMAP yezvigadzirwa.
Usakanganwa miriwo yako yakawanda-yakawanda pano. Mbeu dzebhinzi dzakasvibirira zvishoma zvishoma zvakabikwa muTamate, izvo zviriwo zvakaderera pasi muFODMAP uye dzinokweretesa kuwedzerwa kuwedzerwa kune saumoni. Mhedzisiro yekuguma ndiyo kudya kunofara, kunonaka, uye hakuzoiti zviratidzo zveBS.
Zvimwe
- 6 oz.salmon fillet
- ½ tablespoon maorivhi
- ½ teaspoon munyu
- ½ teaspoon pasi pasi pepisi
- ½ tablespoon paprika
- ½ lime, juiced
- 1 teaspoon lime zest
- 2 tablespoon cilantro, yakagadzirwa zvakanaka (inenge 4-5 sprigs, mashizha chete)
- teaspoon munyu
- ♀ teaspoon pasi pasi pepiresi
- 1 tablespoon mafuta omuorivhi
- ♀ teaspoon tsvuku tsvuku tsvuku (kusarudza)
- 1 teaspoon tomato paste
- ½ mhuka huru yebeefsteak, inenge yakasarudzwa
- 1/4 teaspoon munyu
- 1/4 teaspoon pasi pasi pepiresi
- ½ mukombe bhuruu bhinzi, yakatswa muhafu
Kugadzirira
- Preheat oven kusvika 400F.
- Tora ndiro yekubika kubika nealuminium pepi uye isa salmon pairi, ganda pasi. Dzadza nemafuta emuorivhi uye usasa nomunyu, pepper, uye paprika. Isa imwe shati yealuminium pepi pamusoro payo uye chengetedza mitsara kuti uzvisimbise.
- Isa muvheni kwemaminitsi makumi maviri nemakumi maviri nemashanu (kusvikira salmon isinganetsi nyore neforogo).
- Kunyange zvazvo salmoni iri kubika inosanganisa juisi juice, zest, cilantro, munyu, uye pepper mumudziyo. Kuisa parutivi.
- Pisa mafuta omuorivhi muvha rinopisa pamusoro pemhepo inopisa. Wedzerai pepuru tsvuku tsvuku uye tomate peta uye simbisai kwemaminitsi gumi nemashanu. Wedzera diced marata, munyu, uye pepper uye gadzirai kwemaminitsi 3-4, kusvikira vanyoro uye vakasunungura juisi yavo.
- Wedzerai mahesheni emavara, gadzirai, uye kubika, akavharwa, imwe imwe minera 8-10.
- Kana imwe salmoni ichibviswa kubva muchoto, isa pasi salmon pamusoro pebhandi bhinzi uye uite pamusoro payo nehime uye cilantro kusanganiswa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe uri fan of lycopene-rich tomate , tambanudza teaspoon yekamate paste pane salmon usati waisa muchoto kuti uise pfungwa yakawanda ipapo. Zvimwewo, siyai tomato paste kubva mumusanganiswa wehairi yebhandi uye shandisai paarimoni panzvimbo.
Kazhinji, kusvika kumakumi gumi emuarumondi mumwechete anonyatsorambidzwa nevaya vane IBS. Nokuda kwemavara akasiyana-siyana uye zvishoma zvishoma zveproteine, fiber, uye mafuta ane utano, kupwanya maarumondi mashomanana uye kuisanganisa mumabhandi emagetsi.
Kushandisa gumi kuchawedzera 70 makorikori kune ndiro.
Kubika uye Kushumira Mazano
Kubika mbesa dzemavara kwema 8 kusvika pamaminitsi gumi zvichizviisa nechingoro. Kana uchida mhedzisiro yekupedzisira, gadzira ivo zvishoma kwenguva yakareba, kurora.
Pamusoro payo kudya uku kwakachena pamakhahydrates (9 gramu chete). Kana uchida mamwe mahydrohydrates aine rumwe rutivi rwemazamu akabikwa (kana ukashandisa mbatata, inenge hafu yekapu inowanzochengetedzwa zvakanaka) kana pamusoro pezviyo zvakakwana sequinoa, mabhungi, kana kuti risi tsvuku.