Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 339
Letlalo - 15g
Carbs - 23g
Protheine - 29g
Kakaretso ea metsotso e 55
Lokisetsa 50 metsotso , pheha metsotso e 5
Litšebeletso tsa 6 (senoelo se le seng sa 1/4)
Ho hlajoa ke monate, monate le monate, pola ena e mebala-bala le khoho e etsa papiso e monate. Le hoja k'habeche e tsebahala e le "meroho" ea "gassy", e tlaase haholo ho FODMAP e lokelang ho nkoa e le ea botsoalle ba IBS ka likarolo tse tlaase. K'hepe ena e ka sebelisoa e le lijo tsa motšehare tsa motšehare kapa ea fetoha lijo tse feletseng ka ho eketsa lehlakoreng la raese ho le pota.
Lijo
- 1 12-ounce pakete e khabisitsoeng k'habeche (likopi tse 8)
- 3 lihoete tse bohareng, tse shredded
- 1/2 e kholo e khubelu ea pepere ea tšepe, e khaola lipapaling
- 1/2 senoelo sliced scallion, karolo e tala feela
- 1 8-ounce e ka tšela li-chestnuts tsa metsi, li tšolotsoe
- Tablespoons tse 5 tsa raese
- 3 tablespoons granulated tsoekere
- Likhaba tse 5 li fokotsoe sodium ea soy sauce
- 1/4 senoelo sa seseame
- 4 di-teaspoons grated, motsoako oa ginger o hlahisitsoeng
- 2 tablespoons peo ea sesame
- 1 3/4 lik'hilograma tse se nang boneless, matsoele a likhoho tse se nang letlalo
- 1/4 teaspoon letsoai
- 1 1/2 diaspone oli ea canola
Litokisetso
- Sejana se seholo sa ho sebeletsa, kopanya k'habeche, lihoete, pepere le li-scallions.
- Qetella metsi a li-chestnut ho pota-potile ka ho bokella tse 'maloa hammoho le ho senya ka thipa e bohale; li kenyeletse lijong tsa meroho ka sekotlolo sa boleng.
- Ka sekotlolo se senyenyane, whisk hammoho asene ea raese, tsoekere, le soy sauce ho fihlela tsoekere e qhibiliha. Kenya oli ea sesame le ginger. Whisk ka potlako, joale tlosa 1/4 senoelo sa ho apara, ho kenyelletsa le ginger e meng, 'me u boloke bakeng sa kana.
- Tšela liaparo tse setseng holim'a meroho ebe u hlohlelletsa ho apara. Lumella sehlopha sa kolesila hore se tsamaee ka metsotso e 30 ho lumella litlolo hore li kopane, li hlohlelletse makhetlo a 3 ho isa ho a mane. Kenya dipeo tsa sesame.
- Ha marotholi a ntse a sesa marang-rang, lokisetsa ntsu. Sela matsoele a likhoho ka hare ho likotoana tse boima ba ¼-inch. Fafatsa ka letsoai.
- Hlakola skillet e kholo holim'a mocheso o phahameng oa mocheso. Ha o chesa, eketsa oli ea canola le mocheso oa metsotsoana e 30. Kenya likhoho 'me u tsoele pele ho tsuba ho fihlela khoho e phehoa' me ha e sa le pinki, metsotso e 3 ho isa ho e 5. Kenya liaparo tse bolokehileng le ho pheha metsotso e meng e meraro.
- Sebeletsa khoho ka holim'a, kapa haufi le eona.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Haeba u na le nako, u ka arola k'habeche ea hao haholo ka letsoalo lena. Sehlooho se le seng sa k'haseche e khubelu kapa e tala se tla fana ka likhapi tse 8 tsa shredded k'habeche. Ka lehlakoreng le leng, haeba u le khutšoanyane ka nako, o ka kenya karolo ea 1/2 ea mokotla o 10 ounce oa lirotoe tse lokiselitsoeng kapa lihlopha tsa lihoete tse mahareng tse 3.
Haeba u rata tatso ea radishes e khubelu, sebelisa li-sliced tse 6 ho e-na le pepere e khubelu ea tšepe. U ka boela ua sebelisa asene ea cider ho e-na le asene ea raese, le lik'hilograma tse 1/4 tse nyenyane tse nang le lesela la kolobe kapa lejoe la kolobe ho e-na le khoho.
E le ho etsa hore mokhoa ona o se na gluten, sebelisa sauce e sa lefelloeng ea soy le gluten .
Litlhahiso tsa ho pheha le ho sebeletsa
Tatso ea liname ea oli ea sesame ke motsoako oa bohlokoa ka kichineng e tlaase-FODMAP.
E eketsa mokhoa o rarahaneng le tatso ho lirepepe tsa Asia 'me e fumaneha mabenkeleng a mangata. Bala lengolo leo ka hloko, 'me u khethe ho hlajoa (eseng linoko) bakeng sa lipepe tse ngata, ntle le haeba u rata lijo tse monate. E boloke ka sehatsetsing ka mor'a ho bula.
Lipeo tsa sesame tse hlabosang ho ntša monate oa tsona. Noa skillet e nyenyane ka mocheso o mofuthu. Eketsa dipeo tsa sesame mme u tsoele pele ho fihlela ho monate o monate o motona o motona, metsotso e 3 ho ea ho e 5. Tšela hang-hang ka sekotlolo se senyenyane ho pholile. Boloka moo ho nang le setshelo se seng sa metsi 'me u sebelise ka hare ho likhoeli tse 1-2 kapa refrigerate nako e telele. Hona ke hobane'ng ha u sa etse lintho tse eketsehileng 'me u li sebelise ka ho tsosoa kapa ka li-noodle?