Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 103
Letlalo - 4g
Carbs - 14g
Protheine - 4g
Kakaretso Nako ea metsotso e 20
Lokisetsa metsotso e 20 , Cook 0 mets
Litšebeletso 6 (moqolo o mong le o mong)
Ho na le mabaka a mararo a li-roll ke boikutlo bo botle ba ho ikhethela: ba koahela tšebeliso e ntle ea meroho, ba na le lik'hilojule tse fokolang haholo (ha ba ikarabella bakeng sa li-sauces kapa li-sauces), mme ba na le mekhoa e mengata e lekaneng ea ho lumellana le lipalesa tse ngata tsa tatso . Ha u rate veggie e le 'ngoe? E fetolletse ho e mong.
U ka etsa moqolo o tlaase oa FODMAP, o ke keng oa hlahisa matšoao a IBS, haeba u hopola lintho tse seng kae. Ntlha ea pele, khomarela tlaase ho FODMAP tlatsong. Likokoana-hloko tsohle tse thathamisitsoeng lijong li sireletsehile, 'me re u fa mekhoa e seng mekae ka tlase. Ea bobeli, etsa bonnete ba hore u sebelisa feela likarolo tse tala tsa li-scallions. Likarolo tse tšoeu li na le li-fructane tse ngata, tse sa tšoaneng le tsa IBS haeba u sa li mamelle hantle. Qetellong, u se ke ua imeloa haholo ka lipampiri tsa raese le sauce ea soy. Pampiri ea raese e entsoe ka phofo ea tapioca, phofo ea raese, metsi le letsoai, tseo kaofela li leng tlaase ho FODMAPs. 'Me le hoja moriana oa soya o na le koro e ngata ho eona, hangata koro e nyenyane e mamelloe hantle, hape ha re sebelise chelete e ngata ho risepe ena.
Lijo
- 2 tablespoons tlaase sodium soy sauce
- 1/4 teaspoon letsoai
- 1/4 teaspoon fatše pepere e ntšo
- 2 tablespoons scallions, likarolo tse tala feela, li-minced
- 7 oz. ho tofu e tiileng, khaola likotoana tse 4 tsa inch
- 1/2 teaspoon oli ea mohloaare
- 1/2 likomkomere, julienned
- 1/2 khubelu e tšepe, e leng julienned
- 1 e lekaneng, rantipole, grated
- 1/4 khalase, e tšesaane
- 18-20 makhasi a macha a hloekileng
- 10-12 cilantro sprigs, khaola ka stems
- 1/2 senoelo se hlaha (mohlala, alfafa ea hlaha)
- Lipampiri tse 6 tse omisitsoeng tsa raese
Litokisetso
1. Ka sekotlolo se senyenyane, kopanya moriana oa soy, letsoai, pepere le li-scallions. Beha likaroloana tsa tofu ka motsoako, ho etsa bonnete ba hore li koahetsoe, 'me u tlohele marinate ka metsotso e 7-10.
2. Ha u ntse u e-na le marinate o ka arola le ho pheha meroho ea hau mme o ba hlophisa matsohong.
3. Chesa oli ea mohloaare ka skillet mme u kenye ka hloko tofu. Sheba ka lehlakoreng le leng la metsotso e le 1. Tlosa mocheso le sebaka se haufi le litlhapi, ka har'a matsoho.
4. Tlatsa sekotlolo se seholo ka metsi a futhumetseng. Ka bonolo u nke maqephe a pampiri ea raese 'me u kene ka sekotlolo, ebe u beha sebakeng sa hau sa mosebetsi. Ka lehlakoreng le leng ho pholletsa le bohareng, lokisetsa likarolo tse 'maloa tsa likomkomere, avocado, le bell pepper, ka khaba ea karoti le limela tsa alfa, likhase tse peli ho isa ho tse 3 ho tloha ho tofu,' me li siea hoo e batlang e le lisenthimithara tse peli e se nang letho ka lehlakoreng le leng. Phunya mahlakoreng a mararo ho metsoako, ka nako eo u phunyeletse ka tieo lehlakoreng le ka lehlakoreng la bone.
5. Pheta ka maqephe a lihlahisoa tsa raese le lisebelisoa. Etsa sohle seo u ka se khonang ho lekanya ho arola metsoako eohle ho 6-ho nepahetse haeba mongolo o mong le o mong oa selemo o se na chelete e lekanang ea ho tlatsa. E tla ba monate ka tsela leha e le efe.
Mefuta ea Lijo le Liphetoho
U na le likhetho tse 'maloa bakeng sa ho tlatsa limela tse fokolang-FODMAP haeba u ka rata ho fetola kapa ho ekelletsa ho seo u se bitsang lijong tse ka holimo.
Ho noa li-linaoa tse tala, li-cabredded cabbage (ho fihlela ho 1 senoelo ka nako e le 'ngoe hangata ho sireletsehile ho qoba matšoao a bakang), basil e ncha (khetho e nkhang hamonate le e monate nakong ea nako), radishes le zucchini kaofela li tla sebetsa hantle.
Tofu ke khetho ea protheine e bonolo mona. O ka khetha ho tlatsa meqolo ea hau le nama ho e-na le hoo.
E 'ngoe ea tse khethollang ka ho fetisisa? Ground turkey sauteed mmoho le soy sauce e kopane le tofu e marinated ka. Shrimp e ka ba e monate (le e mengata) hape.
Litlhahiso tsa ho pheha le ho sebeletsa
E-re metsi a futhumetseng a theohe pampiri ea raese pele ae beha mosebetsing oa hau, hobane o ka fumana o tsitsitseng mme o boima ho o laola.
U ka kenyelletsa mekhabiso ena ea selemo ka sauce e entsoeng ka letsoai, e entsoe ka kopi ea kotara ea peanut, kopi ea kotara ea soy sauce, veine ea 1/2 ea veine ea raese, 1/4 senoelo sa khase ea cilantro, 1/2 teaspoon ginger, 1 lero la teaspoon lero la lime le phofo e khubelu ea pepere-tsohle tse fokolang tsa FODMAP ha li e-na le boholo bo sebetsang ba ho sebeletsa.
Ho molemo ho feta moo, shapa liphaepheng tsena mafelo-beke 'me u thabele matsatsi a' maloa haufi le sopho e nyenyane kapa salate.