Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 547
Fate - 39g
Carbs - 17g
Protheine - 35g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 10 , Cook metsotso e 25
Litšebeletso 1 (6 oz) saalmone + 1 linaoa tsa kofi)
Salmon ea bophelo bo botle ba pelo e nka tlase ho halofo ea hora ho pheha, nako e lekaneng ea ho lokisa bethe e ntle ea linaoa tse tala ho e sebeletsa. Hopola, FODMAP ke mefuta ea lik'habohaedreite tse etsoang ka tlhaho kapa tse kenngoa lijong tse sebelisitsoeng. Joaloka liprotheine tsa liphoofolo, tlhapi ea salmone e theoha ka tlhaho ho hang ntle leha e e-na le nako kapa e e-na le lisebelisoa tse phahameng tsa FODMAP.
U se ke ua lebala meroho ea hao e nang le fiber mona. Likhooa tse tala tse nyenyane tse tala li phehiloe habobebe ka litamati, tseo ka tlhaho li fokolang ho FODMAP le ho alima nako e eketsehileng ea saalmon. Sephetho sa qetello ke sejo se hlahisang, se monate, 'me se ke ke sa qala matšoao a IBS.
Lijo
- 6 oz.salmon fillet
- Phepo ea ½ ea oli ea mohloaare
- ½ teaspoon letsoai
- ½ teaspoon fatše pepere e ntšo
- Koporo ea ½ ea paprika
- ½ lime, juiced
- 1 teaspoon lime zest
- 2 tablespoon cilantro, e hahiloeng hantle (hoo e ka bang li-sprigs tse 4-5, makhasi feela)
- 盐 teaspoon letsoai
- Etse teaspoon e hlahisang pepere e ntšo
- 1 tablespoon oli ea mohloaare
- Te teaspoon e khubelu ea pepere e khubelu (khetho)
- 1 pepate ea tomate ea teaspoon
- ½ e kholo ea tomate ea beefsteak, e batlang e khethiloe
- 1/4 teaspoon letsoai
- 1/4 teaspoon fatše pepere e ntšo
- Likotlolo tse kopiloeng ka lik'hilograma tse supileng, tse lesotsoeng ka halofo
Litokisetso
- Preheat ovine ho 400F.
- Tšoaea sejana sa ho baka le sekontiri se aluminium 'me u behe salmone ho eona, letlalo. Koahela oli ea mohloaare 'me u fafatsoe ka letsoai, pepere le paprika. Beha lesela le leng la aluminium litšoantšo holim 'a lona' me u phunyeletse metseng e le hore u li tiise.
- Beha ka ontong ka metsotso e 20-25 (ho fihlela salmone e fofa habonolo ka fereko).
- Ha salmone e ntse e baka ho kopanya lero la lime, sehlaha, cilantro, letsoai le pepere ka sekotlolo. Beha ka thōko.
- Hlatsoa oli ea mohloaare ka pitsa e monate ka mocheso o mofuthu. Kenya pepere e khubelu ea pepere le phala ea tamati ebe u tsosa metsotsoana e 15. Kenya tomate, letsoai, le pepere, ebe u pheha ka metsotso e 3-4, ho fihlela li le bonolo ebile li lokolla lero la tsona.
- Eketsa linaoa tse tala, tsosa, 'me u phehe, ho koahetsoeng, bakeng sa metsotso e 8-10.
- Hang ha salmone e tlosoa ka ontong, tšela salmone holim'a linaoa tse tala 'me ue phahamise ka motsoako oa lime le cilantro.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Haeba u motata oa litamati tse ruileng ka lycopene , jala teaspoon ea tamati ea tamati ho saalmon pele ue kenya ka ontong ho tsepamisa mohopolo o eketsehileng moo. Ntle le moo, tlohela letlalo la tamati le motsoako oa linaoa tse tala le ho sebelisa saalmon ho e-na le hoo.
Ka kakaretso, batho ba nang le li-ammondi tse ka bang leshome ba mamelloa hantle ke ba nang le IBS. Bakeng sa litlolo tse fapa-fapaneng le tse ling tse ngata tsa protheine, fiber, le mafura a nang le bophelo bo botle, li pshatla lialmonde tse 'maloa ebe li li kopanya linaoa tse tala.
Ho sebelisa leshome ho tla eketsa lik'hilojule tse 70 ho sejana.
Litlhahiso tsa ho pheha le ho sebeletsa
Ho pheha linaoa tse tala bakeng sa metsotso e 8 ho isa ho e 10 ho ba siea ka bonolo. Haeba o batla sephetho sa ho qetela, pheha ka nakoana e telele, ho latsoa.
Lijo tsena li na le lik'habohaedreite tse nyenyane (ligrama tse 9 feela). Haeba u ka rata lik'habohaedreite tse eketsehileng li sebeletsa ka lehlakoreng la litapole tse halikiloeng (haeba u sebelisa litapole, hoo e batlang e le halofo ea senoelo hangata e mamelloa hantle) kapa ka lijo-thollo tse kang quinoa, mabele kapa raese e sootho.