Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 200
Letlalo - 12g
Carbs - 19g
Protheine - 5g
Kakaretso ea metsotso e 55
Lokisetsa metsotso e 15 , Cook metsotso e 40
Litšebeletso 10 (1 senoelo se seng le se seng)
Meroho ea lijalo le litlama li kopanya hantle le raese e sootho sejaneng sena. Ho sebelisa likarolo tse tala tsa li-scallions ho eketsa tatso e monate ea allium, ha o ntse o boloka mohope o theohile ho FODMAPs; sebeletsa li-bulb tse setseng tsa scallion ka lehlakoreng la metsoalle ea ho ja e sa lateleng lijo tse fokolang tsa FODMAP.
Ntle le ho ba botsoalle ba IBS, salate ea raese e sootho ea Greek e kenyelletsa metsoako e kang oli ea mohloaare le walnuts ho khahlisa matheba a batho ba ratang lijo tsa Mediterranean . Salapa ena ea lijo-thollo e ka sebelisoa e le sejana se lehlakoreng lijong tsa hau tse ka sehloohong le li setseng li ka nka sandwich ka lebokoseng la hau ea motšehare!
Lijo
- Likopi tse 2¼ metsi
- 1 senoelo se omileng raese raese
- ½ teaspoon letsoai
- ½ teaspoon pepere e ncha e mongobo
- Khase ea ¼ e hloekileng ea lero la lemone
- ¼ senoelo sa oli ea mohloaare e sa lekaneng
- 2/3 senoelo se monate sa litlama (basil, mint, le / kapa parsley)
- Senoelo sa 2/3 sliced moriri oa scallion (likarolo tse tala feela)
- 1 kopi feta feta cheese (hoo e ka bang li-ounces tse 4)
- Likopi tse 2 halofo ea tamati ea cherry
- 1/3 senoelo sa walnuts e khethiloeng
- ½ likomkomere tsa Senyesemane, tse khethiloeng
Litokisetso
- A seaplane seaplane, tlisa metsi ho pheha ka holimo mocheso. Hlohlelletsa raese, fokotsa mocheso, koahela le ho omisa ho fihlela raese e le bonolo 'me metsi a nkiloe, metsotso e 35 ho isa ho e 40. Tlosa mocheso 'me u lumelle raese hore e tsamaee metsotso e meng e 5 ka sekoahelo. Joale, tlosa sekwahelo 'me u lumelle raese hore e pholile ho fihlela e le haufi le mocheso oa kamore.
- Hlohlelletsa letsoai, pepere, lero la lemone, oli ea mohloaare, litlama, lihlahla tsa scallion, feta feta, tamati ea cherry, walnuts le likomkomere. Sebeletsa hang-hang, kapa sehatsetsi se koahetsoe ho fihlela se sebeletsa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Litekanyo tse lekanang tsa limela tse fokolang tsa FODMAP li ka sebelisoa sebakeng sa tamati ea ciliegia le likomkomere tsa Senyesemane.
Linate tsa phaene kapa li-pecans li ka nkeloa sebaka ke walnuts.
Likarolo tse ling tse fokolang tsa FODMAP li ka sebelisoa mosetseng ona sebakeng sa, kapa ho phaella ho, raese. Sebelisa likotlolo tse tharo tsa raese e phehiloeng, quinoa, nyalothe, buckwheat kapa mabele.
Litlhahiso tsa ho pheha le ho sebeletsa
Mofuta oa raese e sootho (lijo-thollo tse khutšoanyane, lijo-thollo tse telele, joalo-joalo) li etsa nako ea ho pheha le metsi a loketseng a lokelang ho sebelisoa. Sebelisa tlhahisoleseding e fanoeng ka har'a sephutheloana sa raese haeba e le teng.