Nutrition Highlights (pakushanda)
Calories - 354
Fati - 8g
Carbs - 45g
Protein - 26g
Nguva Yese 65 min
Prep 5 min , Cook 60 min
Kushumira 1
Zvibereko zvakaoma hazvizivi mutorwa muPersian jisi ndiro. Pano, inoshandiswa sekunakirwa kwakanaka kune pan-seared tilapia nehebedhi uye turmeric-spiced rice parutivi.
FODMAPs, kunyanya fructans, inowanikwa mumichero yakaomeswa nenzira imwechete iyo shuga iri. Vanhu vakawanda vane IBS vanogona kushivirira kushumira kadiki, kazhinji kusvika kune imwe yepuniko, iyo ndiyo chaiyo inoshandiswa mumutsara uyu. Kupfuura izvozvo zvinogona kutanga zviratidzo. Kana iwe uchizeza kushandisa sipuni yose, wadii kutanga nehafu yeanodanwa kuti mari? Iwe uchiri kunakidza kutapira uye unogona kuedza chikuru kukushandira panguva inotevera unoita chikafu ichi.
Zvimwe
- 1/4 mukombe uncooked brown rice
- 1/4 teaspoon munyu
- 1/4 teaspoon pasi pasi pepiresi
- 1/2 teaspoon yakaoma oregano
- 1/2 teaspoon yakasimwa basil
- 1/8 teaspoon pasi turmeric
- 1 teaspoon mafuta omuorivhi
- 4 oz. tilapia fillet
- 1/4 teaspoon munyu
- 1/4 teaspoon pasi pasi pepiresi
- 1/2 teaspoon paprika
- Supuni 1 yakasvava mazambiringa akaomeswa uye cranberries, akachekwa (anenge 7 mumwe nomumwe)
Kugadzirira
- Mushure mekuputira mupunga wenyu, gara muhari duku uye muvhenganidze munyu, pepper, oregano, basil, uye turmeric. Wedzera ne 3/4 kapu yemvura, uuye kumota, uye usapisa utsi uye uvhare pombi. Vheka maminitsi 45. Kana iwe ukacherechedza kuti mvura yakanyatsopindira pamberi pomurimi musati wanyorova, wedzera zvimwe uye ramba uchibika. Kana wanyorova, bvisa kubva pakupisa uye ugare pasi kwemaminitsi gumi, akafukidzirwa.
- Apo rice iri kubika, mafuta ekupisa mafuta mune pani duku. Fukidza munyu, peputi, uye prikapu pinda tirapia uye uwedzere pani, kubika kwemaminitsi 4-5 kune rumwe rutivi (kusvikira hove inopera kana yakarohwa neforogo).
- Mushure mokubvisa tilapia, kuwedzera 2 maspuniji mvura pane pani uye wedzera michero yakaomeswa. Rega simmer pamusoro pemhepo inopisa kwemaminitsi gumi nemana, kusvikira mvura ichibuda.
- Sunga rizi, hove, uye michero yakaomeswa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Chero chero zviyo zvishoma-FODMAP zvichishanda mumutsara uyu, saka shandisa chero chaunoshuva kana chakanakira. Zvimwe zvitatu zvinoshandiswa neBS-friendly zvinosanganisira quinoa , mucheka mutsvuku, uye maruva.
Iwe unogonawo kutengesa muhove yako yaunoda, saarimoni, ye tilapia. Zvichienderana nehuwandu hwaro hwekudzivirira iwe unogona kuve uchibika iko kwemaminitsi mashomanana kwenguva refu.
Bhasiki yakasimwa uye oregano inoshanda zvakanaka mumutsara uyu, asi kana iwe une bhesheni itsva uye oregano uripo iwe unogona kuvhara nekudzipinza.
Cooking Tips uye Tricks
Iva nechokwadi chokuti usati waderera pakurega rizi rigare mushure mokunge rabika. Izvi zvinobvumira kuti iwane chero mvura yakasara yakaguma uye inoguma mumhepo yakasvibirira, panzvimbo yekuti mushy.
Mushure memaminitsi gumi, tora foshoro uye nyoronyoro mumhepo chero ipi zvayo yemishonga inobatanidzwa kumusoro, kuti igovera iyo inonaka. Iwe unogonawo kusanganisa chibereko mumupunga wako kuti uwane mamwe "rizi rimwe chete" mutauro wekutaura.
Shumirai ndiro iyi pachayo kana neine mudivi.