Maphikidwe Osaletsa Kutupa ndi 3 Smoothies Am'mimba Yotupa

Zamkati

• Idyani njira yanu yathanzi ndi mndandanda wathu wogula
• Maphikidwe 5 othandizira sabata yanu
• 1. Shakshuka yodzaza ndi mapuloteni
• 2. Mbeu ya Chia pudding yokhala ndi mabulosi abulu compote
• 3. Saladi watsopano wa pasitala
• 4. Nkhuku za saladi za collaps
• 5. Zokometsera za zipatso zosalala
• 3 maphikidwe okoma
  
• Momwe dengu lotsutsana ndi zotupa limawonekera
• Panga
• Mapuloteni kapena mafuta athanzi
• Mkaka
• Zakudya zamatumba
• Zomwe muyenera kudziwa zokhudza chakudya ndi kutupa
• Zizindikiro thupi lanu likukumana ndi kutupa
  

Idyani njira yanu yathanzi ndi mndandanda wathu wogula

Bloat zimachitika. Mwina ndi chifukwa chakuti mwadya kena kake kamene kamayambitsa m'mimba mwanu kuyamba kugwira ntchito nthawi yochulukirapo, kapena munadya chakudya chomwe chili ndi mchere wambiri, zomwe zimapangitsa kuti madzi asungidwe m'thupi lanu.

Koma bwanji ngati mimba yanu ikungoyambitsa zambiri kuposa mafuta chabe?

Ngati mwalamula kuti poizoni wazakudya musadye koma mukumvabe kupsyinjika, kutsekula m'mimba, kapena asidi Reflux tsiku lonse, mwina mukukumana ndi kutupa. Ndipo zimapezeka kuti ngakhale zakudya zabwino "zomwe mumadya, monga zipatso, ndiwo zamasamba, zopangidwa ndi mkaka, nyemba, ndi tirigu, zimatha kuyambitsa kutupa mthupi lanu.

Ngakhale izi nthawi zambiri zimakhudza anthu omwe ali ndi m'mimba tcheru, matumbo osakwiya (IBS), ndi ziwengo, kulongedza zakudya zomwe zili ndi ma FODMAPs (chotupitsa oligo-, di-, mono-saccharides ndi polyols) zitha kuyambitsa vuto lakugaya chakudya. Kapena mwina mukudya zakudya zaku America (aka zakudya zamakono) nthawi zambiri kuposa momwe mukuganizira. Zakudya zonse ziwirizi zimasokoneza zathu ndipo zimangosiya malo ochepa mabakiteriya abwino.

Mwamwayi, pali yankho ku izi: Pewani zakudya zoyambitsa, makamaka zomwe zili ndi zakudya zazifupi.

Ndicho chifukwa chake tapanga kalozera wotsika-FODMAP komanso wotsutsa-yotchinga ngati chida choti muyambitse ulendo wanu wathanzi ndikuphwanya zizindikiro zanu zotupa kuti mutha kukhala athanzi, osangalala!

Maphikidwe 5 othandizira sabata yanu

1. Shakshuka yodzaza ndi mapuloteni

Mazira ndi gwero lalikulu la mapuloteni, ndipo sipinachi ndi kale zimadzaza ndi michere komanso ma antioxidants. Muli ndi atatu opambana kale, bwanji osawonjezera masamba ndi zonunkhira zingapo kuti mupange chakudya choyenera bwino chomwe chitha kudyedwa kadzutsa, brunch, nkhomaliro, kapena chakudya chamadzulo?

Katumikira: 2

Nthawi: Mphindi 25

Zosakaniza:

• 2 tsp. mafuta avocado
• 1 phwetekere, wodulidwa
• 1/2 chikho chowotcha moto, tomato zamzitini (zotsekedwa *)
• 1/2 tsabola wofiira, wodulidwa
• 1 1/2 tsp. chitowe
• 1 1/2 tsp. kusuta paprika
• 1/2 chikho cha harissa phala (mwakufuna * *)
• 1-2 makapu kale
• Makapu 1-2 sipinachi
• Mazira 2-4

Mayendedwe:

1. Mu sing'anga puloteni skillet pamsana kutentha, onjezerani mafuta a avocado, tomato, tsabola belu, zonunkhira, ndi harissa. Sungani kwa mphindi 10, kapena mpaka chisakanizo chiyambe kukula.
2. Onjezani kale ndi sipinachi. Pitirizani kuphika kwa mphindi ziwiri, kapena mpaka atayamba kufuna.
3. Pangani mawonekedwe osaya a mazira pogwiritsa ntchito spatula yamatabwa.
4. Onjezerani mazira ndikuphika osaphimbidwa kwa mphindi 10 kapena mpaka mazira akufuna kupereka.
5. Pamwamba ndi basil yatsopano ndikutumikira.

2. Mbeu ya Chia pudding yokhala ndi mabulosi abulu compote

Izi zidzakhala zakumwa zozizilitsa kukhosi kapena mchere, mosakayikira! Ndi zophweka, komabe zodzaza ndi michere ndi kununkhira. Sitikuweruza ngati mutadya sekondi yomweyi ndikudzipereka nokha. komabe, kugawana ndikusamala, kotero tikupangira kuti mupange gulu lalikulu lomwe mutha kudya sabata yonseyi!

Nthawi: 1 ora, mphindi 5

Katumikira: 2

Zosakaniza:

• 3 tbsp. mbewu za chia
• 1 chikho cha amondi mkaka
• 1 chikho chachisanu chamabuluu ozizira
• 1/2 tbsp. mapulo manyuchi

Zojambula:

• mtedza
• nthochi yodulidwa
• kokonati yopangidwa

Mayendedwe:

1. Mu mbale, sakanizani mbewu za chia ndi mkaka wa amondi. Mukaphatikizana bwino, lolani kuti mukhale mphindi 5, kenako perekani chomaliza chomaliza kuti athane ndi ziphuphu zilizonse.
2. Ikani chisakanizo mu furiji kuti mupange ola limodzi.
3. Mu poto yaying'ono pamoto wochepa, onjezerani ma blueberries ndi madzi a mapulo ndikuyambitsa nthawi zina. Lolani chisakanizocho kuti chiimire mpaka madzi atachepetsedwa ndi theka.
4. Onjezerani mabulosi abulu mumtsuko ndikuyika furiji mpaka pudding osakaniza atakonzeka.
5. Mukakonzeka, gawani chisakanizo cha pudding mu mbale ziwiri. Onjezerani mabulosi abulu pamwamba ndi pamwamba ndi mtedza, nthochi yodulidwa, ndi kokonati wonyezimira.

3. Saladi watsopano wa pasitala

Mukamaliza madigiri 80 kuphatikiza, chinthu chomaliza chomwe mukufuna kudya kapena pasitala wotentha, wandiweyani. Koma timachipeza, nthawi zina mumafunikira kukonza pasitala.

Ikani saladi wa pasitala wa chilimwe. Lili ndi mawu oti saladi, ndiye mukudziwa kuti ndi pasitala wathanzi kwambiri! Pasitala m'magawo oyenera komanso ophatikizidwa ndi ma veggies athanzi komanso mapuloteni owonda akhoza kupanga chakudya chopatsa thanzi komanso chokoma.

Onjezani sipinachi yatsopano ndi basil pesto kuti mutenge mbale iyi mulingo wina. Chakudya chamadzulo chavomerezedwa!

Nthawi: Mphindi 35

Katumikira: 2

Zosakaniza:

• 1-2 makapu wopanda mpunga wa bulawuni pasitala wa farfalle
• 1/2 tsabola wofiira, wodulidwa
• Makapu awiri kale
• 1/2 chikho tomato yamatcheri, odulidwa
• 2 mawere a nkhuku

Sipinachi ndi basil pesto:

• Makapu 1-2 sipinachi
• 1/2 chikho basil
• 2-3 cloves adyo, minced
• mpaka 1/4 chikho cha maolivi kapena mafuta a avocado
• 1/2 tsp. mchere wamchere
• 1/2 tsp. tsabola

Mayendedwe:

1. Chotsani uvuni ku 350ºF (177ºC).
2. Pepala lophika lokhala ndi zikopa, onjezerani mawere a nkhuku ndikuphika kwa mphindi 35 kapena mpaka nkhuku ifike kutentha kwa mkati mwa 165ºF (74ºC).
3. Nkhuku ikaphika, kuphika pasitala molingana ndi malangizo phukusi. Muzimutsuka ndi kukhetsa. Kenako perekani pang'ono mafuta ndi kuponya kuti muphatikize. Ikani mu furiji mpaka mutakonzeka kuigwiritsa ntchito.
4. Ikani zosakaniza zonse za pesto mu blender yothamanga kwambiri ndikusakanikirana mpaka bwino.
5. Chotsani nkhuku ndikulola kuziziritsa, kenako kagawani kapena kung'amba (chilichonse chomwe mungafune).
6. Mu mbale yayikulu, onjezerani pasitala, tsabola wofiira belu, tomato wamatcheri, nkhuku, ndi pesto. Ikani kuti muphatikize. Sangalalani!

4. Nkhuku za saladi za collaps

Saladi ya nkhuku sikuyenera kukhala yovuta. M'malo mwake, zosavuta ndizosavuta (ndi tastier) m'malingaliro athu. Chinsinsichi ndichachangu ndipo chitha kupangidwa patsogolo kuti mukalandire chakudya chamasana. Yadzaza ndi mapuloteni komanso mafuta abwino omwe angakuthandizeni kudutsa pakadutsa masana!

Nthawi: Mphindi 40

Katumikira: 2

Zosakaniza:

• Masamba a 2-4 kolala kutengera kukula, zimayambira zimachotsedwa ndikuwotchera pang'ono (kuti zisasweke pakuzungulira)
• Magawo 2-4 a nyama yankhumba
• 1 tbsp. Mafuta a Primal Kitchen avocado
• 2 tbsp. makungu, odulidwa
• 1/4 chikho + 1 tbsp. Primal Kitchen mayo
• 2 mawere a nkhuku
• sliced ​​avocado (zosankha *)

Mayendedwe:

1. Sakanizani uvuni ku 350ºF (177ºC).
2. Pepala lophika lokhala ndi zikopa, onjezerani mawere a nkhuku ndikuphika kwa mphindi 35 kapena mpaka nkhuku ifike kutentha kwa mkati mwa 165ºF (74ºC).
3. Nkhuku ikatsala ndi mphindi 15 mpaka 20, onjezerani magawo a nyama yankhumba poto ndikupitiliza kuphika.
4. Mukamaliza, dulani nyama yankhumba ndi nkhuku. Khalani pambali.
5. Mu mbale yosakanikirana, sakanizani zonsezo. Onjezerani mchere wamchere ndi tsabola ngati mukufuna.
6. Ikani tsamba la kolala pakauntala, kumbuyo kumbuyo. Onjezani kuchuluka kwa saladi wankhuku.
7. Pangani khola limodzi, kenako pindani m'mbali ndikupitilira kukulunga. Chitani izi pamasamba otsala a kolala.
8. Kagawani pakati pamsana ndikutumikiranso nyama zosenda ndi hummus kapena nkhaka ndi phwetekere.

5. Zokometsera za zipatso zosalala

Ngati mukufuna kupititsa patsogolo chakudya chanu chotsutsana ndi zotupa, ma smoothies nthawi zonse amapita kukadya chakudya cham'mawa mwachangu kapena chotupitsa.

3 maphikidwe okoma

• 1 chikho mkaka mtedza, 2 nthochi mazira, 2 makapu strawberries, 2 makapu raspberries
• 1 chikho mkaka mtedza, 1/2 chikho coconut kapena almond yogurt, makapu awiri blueberries wamtchire, nthochi 1 yachisanu, 3 tsp. mbewu za chia, 1 1/2 tsp. mapulo manyuchi
• 1 chikho cha mkaka wa mtedza, 1/2 chikho chinanazi chachisanu, 1/2 chikho cha ma strawberries oundana, nthochi 1 yachisanu, 1 tsp. mapulo manyuchi

Onjezerani chilichonse mwazosakaniza za smoothie ku blender yothamanga kwambiri, kuphatikiza mpaka zosakaniza zikuphatikizidwa. Onjezerani mkaka wambiri wa mtedza ngati mukufunikira kuti muchepetse kapena kusakaniza bwino.

Momwe dengu lotsutsana ndi zotupa limawonekera

M'munsimu muli zosakaniza zomwe mungasungireko chakudya chanu, koma tikupangira kuti muzipanganso ndikuyamba kukonzekera kuti musadandaule zakudya sabata yonseyi.

Kumbukirani, kutupa kumakhudza aliyense mosiyanasiyana, chifukwa chake lingalirani mndandanda wazogulitsazi ngati poyambira.

Panga

Zosakaniza:

• tomato
• tsabola wofiira wofiira
• kale
• sipinachi
• basil
• mabulosi abulu
• tomato yamatcheri
• masamba obiriwira
• zikopa

Mapuloteni kapena mafuta athanzi

Zosakaniza:

• mawere a nkhuku
• mazira
• mtedza
• pecans
• mbewu za mpendadzuwa

Mkaka

Zosakaniza:

• mkaka wa amondi
• Mayo (Primal Kitchen)

Zakudya zamatumba

Zosakaniza:

• tomato wothira (365 Mtengo wa Tsiku Lililonse)
• mbewu za chia (365 Value Daily)
• madzi a mapulo (Mtengo wa 365 Tsiku Lililonse)
• pasitala wampunga wofiirira
• mtedza wa paini

Mafuta ndi mafuta:

• chitowe (365 Mtengo wa Tsiku Lililonse)
• kusuta paprika (365 Mtengo Wamasiku Onse)
• mafuta avocado (Primal Kitchen)
• mafuta (365 Tsiku Lililonse)
• mfuti

Takhala tikugwirizana ndi makampani monga Whole Foods '365 Everyday Value ndi Primal Kitchen kuti apange mndandanda wazinthu zotsutsana ndi zotupa.

Zomwe muyenera kudziwa zokhudza chakudya ndi kutupa

Akatswiri amati kutupa kosatha ndiye komwe kumayambitsa matenda ambiri. Mukadadziwa kuti pali njira yothandizira kuchepetsa kutupa ndikusunga zizindikilo zanu, simukadaganizira? Kupatula apo, Hippocrates nthawi ina adati, "Lolani chakudya chanu chikhale mankhwala anu ndipo mankhwala anu akhale chakudya chanu."

Zizindikiro thupi lanu likukumana ndi kutupa

• kuphulika mozungulira pamimba
• zopweteka mafupa
• kuphwanya
• kutsegula m'mimba
• mpweya
• nseru
• Reflux ya asidi
• kusowa chilakolako

Ngati mukukumana ndi chimodzi mwazizindikirozi, muyenera kufunsira kwa omwe amakuthandizani azaumoyo, chifukwa amatha kuthandizira kuti muwone ngati pali chifukwa chachikulu chodandaulira.

Komabe, mutha kupeza mpumulo pakusintha zakudya zina zosavuta, monga kusunga chakudya chanu pamndandanda wathu wamalonda pamwambapa.

Nthawi ndi nthawi, matumbo athu adatchulidwa ngati ubongo wathu wachiwiri. Ndiye bwanji osayamba njira yochiritsira posankha zakudya zopatsa thanzi?

Ayla Sadler ndi wojambula zithunzi, stylist, wopanga mapulogalamu, ndi wolemba m'makampani azaumoyo ndi thanzi. Pakadali pano amakhala ku Nashville, Tennessee, ndi amuna awo ndi mwana wawo wamwamuna. Akakhala kuti sanakhitchini kapena kuseri kwa kamera, mutha kumamupeza akuyenda kuzungulira mzindawo ndi mwana wake wamwamuna kapena akumugwirira ntchito MaMaTried.co- gulu la amayi. Kuti muwone zomwe akuchita, mutsatireni Instagram.