Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likorolo - 131
Letlalo - 11g
Carbs - 4g
Protheine - 5g
Kakaretso Nako ea metsotso e 20
Lokisetsa metsotso e 20 , Cook 0 mets
Litšebeletso tse 7 (1/4 senoelo se seng le se seng)
Edamame ke li-soya tse seng kae, tseo ka linako tse ling li bitsoang "li-soya tsa meroho." Li-oligosaccharides ke tsona tse ka 'nang tsa e-ba teng FODMAP lijaneng tsa soya, empa lihlahisoa tse ling tsa soya li na le li-oligosaccharides tse ngata ho feta tse ling. Ho fapana le li-soya tse hōlileng tsebong, edamame e loketse lijo tse tlaase tsa FODMAP likarolong tse nyenyane ho isa tekanyo.
U ka sebeletsa edamame e nang le botsoalle ba IBS ka li-pods e le mohahlauli, o sireletsehile 'me o sebeletsa e le sejana se lehlakoreng, kapa se hloekileng, joaloka sejana sena se monate! Sena se jala, se nkiloeng hantle joaloka recipe ea hummus, se ka etsoa ka lithupa tsa lihoete kapa li-crackers tse entsoeng ka maiketsetso kapa li jala sandwich eo ue ratang haholo.
Lijo
- Likotlolo tse 1 1/2 tsa daamame (mokotla o 8-ounce), leqhoa le le sirelelitsoeng
- 6 tablespoons lero la lemone
- 3 tablespoons metsi
- Tablespoons tse 2 tsa peanut
- 3 tablespoons garlic-kenya oli ea mohloaare
- 1 teaspoon fatše kutu
- 1/2 teaspoon letsoai
- 2 di-teaspoon oli ea sesame
- 1/2 teaspoon pepere e khubelu ea pepere
- 2 tablespoons e khethiloeng cilantro
Litokisetso
- Ka sekotlolo se ka hare, tlisa karolo e le 'ngoe ea metsi ho pheha ka mocheso o phahameng. Eketsa lebitso la serame le leqhoa mme u tlise pitsa ho e pheha. Fokotsa mocheso le ho qeta metsotso e 5. Hlakola edamame ebe u e lumella ho pholile ho fihlela e sireletsehile ho e sebetsana.
- Ka motsoako oa blender kapa lijo, kopanya edamame, lero la lemone, metsi, pere ea pereate, oli e entsoeng ka konofolo, komine, letsoai, oli ea sesame le pepere e khubelu. Fela ka lebelo le tlaase, joale u sebetse holimo ho fihlela tekanyo ea ho boreleli e lakatsehang e fihlile. Hlohlelletsa ka cilantro.
- Koahela 'me u khaotse pele u sebeletsa. Koahela oli e meng ea sesame mme u khabise ka cilantro, haeba u lakatsa.
Liphetoho le Litšebeletso
Oli ea seseame e monate e ka sebelisoa ho e-na le oli ea sesame e tloaelehileng (e hlabositsoeng) haeba u thabela mocheso o eketsehileng.
Litlhahiso tsa ho pheha le ho sebeletsa
Haeba o rata, o ka pheha edamame metsotso e meraro feela, ho fapana le tse hlano. Ho noa ho tla latsoa haholoanyane joaloka meroho e tala, 'me mokhoa o tla ba o monate haholo.