Meatball Naked With Citrus Guac

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 105

Letlalo - 7g

Carbs - 2g

Protheine - 8g

Kakaretso ea metsotso e 45
Lokisetsa metsotso e 15 , Cook metsotso e 30
Litšebeletso tsa 10 (1 ball + 1 ea khalase guac)

Ntho e tloaelehileng ea phepo ea nama e ka 'na ea bitsa metsoako e phahameng ea FODMAP joaloka konofolo, eiee le li-breadcrumbs. Li-meatballs tsena ha li na tse ling tsa tsona. Ntle le monate o monate le linoko li ntle haholo "li hlobotse," ka hona ha ho hlokahale hore u tšoenyehe ka ho baka matšoao a IBS.

Kofi ea guacamole ka tlhaho e monate ka lero la lamunu. E 'ngoe ea lamunu e nkoa e le tlase-FODMAP ka lebaka la lijo tsa eona tsa fructose,' me lero la lamunu le sireletsehile ho fihlela likarolo tsa halofo ea likoto. Li-citrus le avocado pairing li etsa hore ho be le tlatsetso e monate, ea bophelo bo botle ho li-meatballs tse sa tloaelehang tsa cinnamon.

Lijo

• 1 lik'hilograma tse 85% e otlolohileng Turkey
• 1/2 teaspoon letsoai
• 1/4 teaspoon fatše pepere e ntšo
• 1/2 teaspoon ginger e ncha ea fatše
• 1/2 teaspoon fatše sinamone
• 1/4 teaspoon fatše mokoti
• 1 e kholo ea avocado, e hlajoe 'me e pentiloe
• 3 tablespoons lero la lamunu
• khase ho tloha ho 1 seaplane la orange
• phahamisa pepere e khubelu e khubelu (e ka tlase ho 1/8 teaspoon, e ikhethang)
• 1/2 teaspoon letsoai
• 1/4 teaspoon fatše pepere e ntšo
• 1 tablespoon e khaohileng makhasi a cilantro

Litokisetso

1. Preheat oven ho 350F.
2. Kopanya mobu, letsoai, pepere, ginger, sinamone le komine ka sekotlolo. U se ke ua tšaba ho sebelisa matsoho a hau ho kenyelletsa litlolo tse teng!
3. Etsa motsoako ka libolo tse nang le matsoho. U lokela ho ba le li-meatball tse 10 tsa bohareng ha u qetile.
4. Hlophisa libolo ka letlalo la bohobe. Bake ka metsotso e 25-30.
5. Ha li-meatball li qetile ho baka, kopanya se setseng sa lijana ka sekotlolo se senyenyane ebe u kopanya hantle. U lokela ho qetella u e-na le supone ea guacamole ka nama ea nama.

1. Tlosa fleshball ho tloha ka ontong 'me u lumelle ho pholile metsotso e mmalwa pele u sebeletsa.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Limone, lilamunu, le phaenepale li boetse li na le botsoalle ba IBS. Etsa lero la lero la lamunu le sehlaha bakeng sa lero la lime le lero la lemone 'me u batle ho ba le moetapele o mong oa moetlo. Leka lero la phaenapole 'me u tlohele zest bakeng sa phetolelo e eketsehileng ea tropike.

U ka boela ua etsa hore liphoofolo tsena tsa nama li sebelise khōho ea fatše, e boetse e kopane hantle le guacamole.

Tlatsa pepere e khubelu haeba u sa rate lijo tsa hau tse monate kapa haeba lijo tse nkhang hamonate li etsa hore motho a thusoe kapa a senyehe.

Li-direpe tse fokolang-FODMAP hangata li tlohela garlic le eiee hobane li phahame fructane. Leha ho le joalo, haeba u khutliselitse lijo tsena hape kapa u fumane hore u ka mamella fructans, ikemisetse ho kenyelletsa li-clove tse peli tse hahiloeng ka har'a mohoete kapa halofo ea eiee e hahiloeng hantle ka har'a motsoako oa Turkey.

Litlhahiso tsa ho pheha le ho sebeletsa

Kenya menoana ka li-meatball ho sebeletsa e le motho ea khahlehang kapa ho kenyelletsa nama ea nama ka lijo tse feletseng.

U ka sebeletsa ka lehlakoreng la meroho e halikiloeng (likhetho tse fokolang tsa FODMAP li kenyelletsa zucchini, linaoa tse tala, pelepele, li-carrots le li-parsnips) kapa litapole tse nang le masapo (litapole li nkoa li le tlaase-FODMAP, empa ha u sebelisa litapole khomarela ho e-na le sekotlolo sa tšepe).