Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 158
Letlalo - 7g
Carbs - 23g
Protheine - 4g
Kakaretso Nako ea 80 metsotso
Lokisetsa metsotso e 20 , Cook metsotso e 60
Litšebeletso 8 (linoelo tse 1 1/4 ka 'ngoe)
Butterut squash e na le limatlafatsi tse ngata 'me e fana ka sopho e entsoeng ka mokhoa o monate le o tsitsitseng, ha o ntse o phela hantle' me e le botsoalle ba IBS. E kopane ka salate kapa phofo e halikiloeng bakeng sa lijo tse feletseng.
Lijo
- 3½ lik'hilograma tsa butternut
- 2 tablespoons oli ea mohloaare
- Senoelo sa 2/3 sliced moriri oa scallion (meroho feela e tlaase-FODMAP)
- Dipole tse 2 tse qhibilihileng dill mane
- Supuni e le 1 ea basil e ncha e ncha
- 1 teaspoon letsoai
- 1/8 teaspoon pepere e ncha e mongobo
- Likotlolo tse 3 tse fokotsoang-sodium, tlaase ea FODMAP ea moro
- 1 senoelo sa lebese la lactose
- ½ senoelo sa lactose se nang le tranelate e bolila (khetho)
Litokisetso
- Preheat oven ho 375F le ho tlosa sekhahla sa ho baka ka oli e nyane.
- Serosa sa likotoana tse mashome a mahlano a bohlale 'me u ntše peo ka khaba. Beha li-squash half, sliced lehlakoreng le leng, ho lapa. Ho hlapa ho fihlela fereko ea likhahla likarolong tse teteaneng tsa squash, hoo e ka bang metsotso e 50. Ha o pholile ho le sebetsana, tlosa letlalo ka thipa e bohale.
- Ka oli e ngata ea mohloaare ea mocheso le ho tlosa mahlaseli ka mocheso o tlaase ho fihlela ba batla, hoo e ka bang metsotso e 7. Eketsa dill, basil, letsoai le pepere, squash, moro le lebese. Hlahloba ka bokhutšoanyane, koahella 'me u tlise semmer ka mocheso o mofuthu.
- Tlanya sesepa sa sesepa ka sopho le ho se hloekisa. Kapa, lumella sopho hore e pholile ho mocheso o bolokehileng 'me u e fetise ka li-batches ho ea blender kapa processor ea lijo ho puree. Sebeletsa mofuthu kapa o pholile, o e-na le dill e 'ngoe hape le dollop ea tranelate e bolila.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Sebelisa lik'hilograma tse 3 tsa squash e tala, e entsoeng ka pele, empa ho e-na le squash eohle. E lokela ho beha likhapi tse 6 tsa squash e phehiloeng.
Moroana o lekanang o ka sebelisoa ho e-na le lebese la mahala la lactose ho etsa sopho ea lebese mahala. Ka lehlakoreng le leng, bakeng sa sopho ea creamier, ho ka sebelisoa lebese le tlaase ho feta lebese.
Ha ho na litlama tse ncha tse letsohong? Tlohela basil mme u sebelise lipopoana tse 1 ho tse 2 tsa dill tse omisitsoeng.
Litlhahiso tsa ho pheha le ho sebeletsa
Hlokomela hore moro oa tlaase oa FODMAP o na le o se nang konofolo kapa eiee. Bala metsoako e le hore u fumane khetho e nepahetseng.