Maphikidwe 20 Osavuta a IBS Kuyesera Kasupe Aka
Zamkati
- Chakudya cham'mawa
- 1. Mwana wa Dutch wopanda Gluten wokhala ndi manyuchi abuluu
- 2. Mabulosi abulu ndi ma muffin otsika a FODMAP
- 3. Yogati ya kokonati
- 4. Slow cooker mabulosi kadzutsa quinoa
- Chakudya chamadzulo
- 5. Zotsitsimutsa masikono okhala ndi veggie
- 6. Zofewa, zopanda tapioca zopindika
- 7. Miphika ya sushi yaku California
- Mbali ndi zokhwasula-khwasula
- 8. Nori-toasted nori crisps
- 9. Basil pesto kuviika
- 10. Nkhaka zaku Vietnamese
- 11. Zitsamba zitatu zamadzulo
- Chakudya chamadzulo
- 12. Tsabola wofiira wowawasa pesto pasitala
- 13. Mabwato a Zukini
- 14. Nkhuku yamphesa yankhuku ndi mazira a mpunga
- 15. Msuzi wa BBQ
- Maphikidwe
- 16. Giraneri wopanda mabulosi abulu abulu
- 17. Keke ya chokoleti yopanda ufa
- 18. ayisikilimu sitiroberi ayisikilimu
- 19. Mabotolo a mandimu opanda gilateni
- 20. Chokoleti chopanda mkaka cha rasipiberi
- Mfundo yofunika
Masika ndi nthawi yabwino kusakaniza zakudya zanu ndikuyesa zatsopano.
Zipatso zikungoyamba kumene, mitengo ikudzaza mandimu, ndipo zitsamba ndizochuluka.
Misika ya alimi ikusefukira ndi zokolola zokoma, ndipo zonse ndi zatsopano komanso zokoma. Gwiritsani ntchito zipatso zokoma za kasupe ndi maphikidwe ochezeka a IBS, otsika a FODMAP.
Chakudya cham'mawa
1. Mwana wa Dutch wopanda Gluten wokhala ndi manyuchi abuluu
Ingoganizirani keke, mamba, ndi keke yamngelo wopanda pake onse anali ndi mwana.
Amamupangira mwana wachidatchiyu chakudya chokoma, chosavuta kupanga. Mtundu wopanda gilateni uyu amapangidwa ndi ufa wa oat, chifukwa chake mudzakhala okhuta mpaka chakudya chamasana.
Patsani mkaka wopanda mkaka wa lactose kapena njira zina zamkaka monga almond, oat, kapena mkaka wa mpunga wa 2/3 chikho mkaka wonse.
Pezani Chinsinsi!
2. Mabulosi abulu ndi ma muffin otsika a FODMAP
Mabulosi abuluu abwerera mokwanira mu nyengo, zomwe zikutanthauza chinthu chimodzi: muffins. Ma muffin ofewawa amangofunika zopangira zisanu ndi ziwiri zokha, ndipo amabwera osakwana ola limodzi.
Pezani Chinsinsi!
3. Yogati ya kokonati
Maantibiotiki ndi gawo lofunikira pakudya bwino, makamaka kwa anthu omwe ali ndi IBS. Onjezerani nsikidzi zabwino pazakudya zanu ndi yogurt ya coconut yogurt.
Pezani Chinsinsi!
4. Slow cooker mabulosi kadzutsa quinoa
Iwalani mapaketi achisoni pompopompo ndi oumpeal wamafuta. Dzukani ku chakudya cham'mawa chotentha, chokonzekera ndi chophika chophika chophika cha mabulosi quinoa.
Zipatso zam'masika zimawonjezera utoto wonunkhira pachakudya chopatsa thanzi ichi. Pangani mtanda waukulu ndikusunga zina zonse mufiriji kuti muzitha kudya kadzutsa sabata yonse osakweza chala.
Pezani Chinsinsi!
Chakudya chamadzulo
5. Zotsitsimutsa masikono okhala ndi veggie
Masikono amasika amapangitsa kuti nyama zokhazokha zisangalatse, ndipo VeryWellFit imapereka chinsinsi chomwe chimaloleza m'malo osiyanasiyana okoma kabichi wamba.
Chinsinsi chatsopano chimapanga chakudya chamasana chokwanira. Zotsalira zimatha masiku angapo mufiriji, kuti mutha kupanga gulu ndikusangalala nawo sabata yonseyi.
Pezani Chinsinsi!
6. Zofewa, zopanda tapioca zopindika
Zambiri zokutira zomwe sizinagulidwe m'sitolo sizimasinthasintha pang'ono kuposa makatoni omwe adadzaza nawo. Pangani chokulunga chanu chofewa chomwe sichingaswe nthawi yomwe mungayese kuchipinda.
Chinsinsichi chimagwiritsa ntchito ufa wa tapioca kuti ukhale wosalala bwino, komanso kukhudza tchizi cha FODMAP chochepa kwambiri. Sinthanitsani mkaka wopanda lactose ngati kuli kofunikira.
Pezani Chinsinsi!
7. Miphika ya sushi yaku California
Sushi yokomera yokha imadya nthawi komanso imakhala yamsonkho. Pezani zonunkhira zonse popanda masoka achilengedwe.
Ngati mumamatira ku zakudya zochepa za FODMAP, tamari kapena ma coconut amino osakaniza msuzi wa soya ndikugwiritsa ntchito msuzi wopanda tsabola.
Pezani Chinsinsi!
Mbali ndi zokhwasula-khwasula
8. Nori-toasted nori crisps
Yatsani lilime lanu (ndi sinus) ndi chotupitsa ichi. Madzi amchere amadzaza ndi mavitamini ndi michere yathanzi, ndipo ma nori crisps awa adzakulipirani pang'ono phukusi lokhalokha.
Pezani Chinsinsi!
9. Basil pesto kuviika
Simungathe kunena kuti kuviika kumeneku kulibe gluteni. Basil watsopano, mafuta a maolivi, ndi mtedza wa paini amaphatikizana kuti apange zodabwitsa. Muthanso kufalitsa choviikidwa pa sangweji, kukulunga, kapena nyama kuti mumve kukoma.
Pezani Chinsinsi!
10. Nkhaka zaku Vietnamese
Zosakaniza ndi zina zotsekemera zimakhala zovuta kwambiri pa zakudya zochepa za FODMAP. Izi zokometsera zaku Vietnamese zimapanga utoto wabwino kwambiri wa IBS womwe ungapangitse kununkhira (ndi ma probiotic athanzi) pa mbale yanu.
Pezani Chinsinsi!
11. Zitsamba zitatu zamadzulo
Tsiku lililonse ndi tsiku labwino kudya, koma ma roll a herbed awa ndiabwino masika.
Mkate wonyezimira komanso wopangidwa ndi mpweya umapangidwa ndi rosemary, sage, ndi thyme watsopano kuti uwonjezere kukoma kwa kukoma. Ngakhale zili bwino, omwe mumadya nawo simudzadziwa kuti alibe gilateni.
Pogwiritsa ntchito njira yochepa ya FODMAP, oat, kokonati, amondi, kapena mkaka wa mpunga m'malo mwa mkaka wonse.
Pezani Chinsinsi!
Chakudya chamadzulo
12. Tsabola wofiira wowawasa pesto pasitala
Pasitala wolemera komanso wokoma sayenera kukhala chinthu chakale. Chinsinsi chodabwitsachi ndichosadabwitsa kuti chimakhala chathanzi komanso chosavuta kwa IBS.
Wopangidwa ndi tsabola wofiira wokazinga komanso 1/3 chikho cha kirimu wopanda lactose, mutha kusangalala ndi pasitala yanu osadandaula zamafuta owonjezera kapena mafuta.
Pezani Chinsinsi!
13. Mabwato a Zukini
Izi ndizabwino kwambiri kuposa mbatata yophika komanso njira yabwino kwa inu. Zukini zomwe zili ndi theka zimatulutsidwa ndikudzaza tsabola, tomato, zitsamba, ndi mtedza wa paini kuti apange chakudya chokhutiritsa kwambiri chaku Italiya.
Pezani Chinsinsi!
14. Nkhuku yamphesa yankhuku ndi mazira a mpunga
Dzenje ndi mafuta, kukwera kwapamwamba kwa FODMAP! Mpunga wa msuziwu umakhala wotonthoza monganso mnzake wampikisano, ndipo sungakusiyireni chakudya chodya zakudya zopanda pake tsiku lotsatira.
Pezani Chinsinsi!
15. Msuzi wa BBQ
Kanyenya kabwino ndizokhudza kupaka. Sakanizani chinsinsi chanu chomwe sichingakupukutseni molakwika.
Chinsinsichi chimagwiritsa ntchito paprika wotsekemera, peppercorns, ndi khofi ya espresso. Nyemba za espresso zosavomerezeka ngati makina anu ali ndi chidwi kwambiri ndi caffeine.
Pezani Chinsinsi!
Maphikidwe
16. Giraneri wopanda mabulosi abulu abulu
Zosavuta kuposa chitumbuwa, milalang'amba iyi ndi yakumwamba. Kutumphuka kofinya, kwamatabola ndiko kuphatikiza kwabwino ndi zipatso za tart. Dessert simachita bwino kuposa izi.
Pezani Chinsinsi!
17. Keke ya chokoleti yopanda ufa
Keke yopanda chokoleti iyi imatha kukhala yolemera popanda kulemera kwambiri. Azungu azungu amawonjezera kapangidwe kake kake komanso keke kake keke ndikusungunuka bwino mkamwa mwanu.
Pezani Chinsinsi!
18. ayisikilimu sitiroberi ayisikilimu
Mkaka wa coconut ayisikilimuyu ndi wosavuta pamimba komanso poterera modabwitsa. Ngakhale zili bwino, zotsalira zimasunga bwino mufiriji.
Pezani Chinsinsi!
19. Mabotolo a mandimu opanda gilateni
Simungakondwere masika opanda mandimu - kapena mipiringidzo ya mandimu. Zitsulo zoterezi zimapangidwa ndi kutumphuka kwapafupipafupi komanso kophika kosavuta kophika. Achenjezedwe, amasowa msanga.
Pezani Chinsinsi!
20. Chokoleti chopanda mkaka cha rasipiberi
Ngati muli mumodzi mwamalo amoyo omwe amapeza rasipiberi watsopano mchaka, ma chokoleti ang'onoang'onowa ndi abwino kuti azidya chakudya chamadzulo atapatsidwa chakudya kapena kupereka mphatso (za Amayi Tsiku, mwina?).
Amakhala ofanana ndi sitiroberi wokutidwa ndi chokoleti, kupatula chokoleti chomata bwino rasipiberi ndipo chimakhala chowonda pang'ono, chifukwa chake mumalandira zabwino zambiri za chokoleti poluma.
Pezani Chinsinsi!
Mfundo yofunika
Chifukwa chakuti muli ndi IBS, sizikutanthauza kuti muyenera kumamatira ku zakudya zomwezo.
Yesani china chatsopano ndikufufuza maphikidwe otsika a FODMAP. Maphikidwe awa ndi okoma ndipo sangakupangitseni kumva kuti mukuphonya.
Onetsetsani Kuti Muwone
Khansa ya Prostate
