Iiresiphi ezingama-20 ezinobuhlobo ze-IBS zokuzama le Ntwasahlobo

Umxholo

• Isidlo sakusasa
• 1. Umntwana ongumDatshi ongenalo uGluten onesiraphu yemephu eblueberry
• 2. I-FODMAP ye-blueberry ephantsi kunye ne-coconut muffins
• 3. iyogathi yekhokhonathi
• 4. Slow cooker berry isidlo sakusasa iquinoa
• Isidlo sasemini
• 5. Ukuhlaziya imifuno yasentwasahlobo efakwe imifuno
• 6. Ithambile, isisongelo se-tapioca esongelweyo
• 7. California izitya sushi izitya
• Amacala kunye nokutya okulula
• 8. I-wasabi-toasted nori crisps
• 9. Basil pesto dip
• 10. Iipiki zaseVietnam
• 11. Imifuno kathathu yokutya isidlo sangokuhlwa
• Isidlo sangokuhlwa
• 12. Ipepile ebomvu ipesto ebomvu
• 13. Izikhephe zeZucchini
• 14. I-chicken satay ivuse-fry kunye ne-rice noodles
• 15. Ukuthanjiswa kweBBQ
• IDessert
• 16. I-cranberry yasimahla ye-cranberry blueberry mini galettes
• 17. ikeyiki chocolate Flourless
• 18. I-vegan sitrobheli ice cream
• 19. Imivalo yeelamuni engenagluten
• 20. Iitshokholethi ze-raspberry ezingenabisi
• Okukwintsusa

Intwasahlobo lixesha elifanelekileyo lokuxuba ukutya kwakho kwaye uzame into entsha.

Amaqunube ayaqala ukufika, imithi igcwele iilamuni, kwaye amayeza amaninzi ayaninzi.

Iimarike zamafama ziphuphuma yimveliso entle, kwaye yonke into intsha kwaye igcwele incasa. Thatha ithuba lokuvelisa intwasahlobo emnandi ngezi ndlela zokupheka ze-IBS, ezisezantsi zeFODMAP.

Isidlo sakusasa

1. Umntwana ongumDatshi ongenalo uGluten onesiraphu yemephu eblueberry

Khawufane ucinge i-pancake, i-crepe, kunye nekhekhe leengelosi elinoboya bonke benomntwana.

Baya kwenza le ntsana yaseDatshi, into enomdla, elula yokwenza isidlo sakusasa. Le nguqulelo ye-gluten-free yenziwa ngomgubo we-oat, ke uya kuhlala ugcwele ubuncinci kude kube sasemini.

Faka ubisi olungena-lactose okanye ubisi olunje nge-almond, i-oat, okanye ubisi lwerayisi kwi-2/3 yekomityi yobisi olupheleleyo kwiresiphi.

Fumana iresiphi!

2. I-FODMAP ye-blueberry ephantsi kunye ne-coconut muffins

Iiblueberries zibuyile ngokupheleleyo ngexesha, oko kuthetha into enye: iimuffin. Ezi muffin zifumileyo zifuna izithako ezisixhenxe kuphela, kwaye ziyahlangana zingaphantsi kweyure.

Fumana iresiphi!

3. iyogathi yekhokhonathi

Iiprobiotic ziyinxalenye ebalulekileyo yokwetyisa okunempilo, ngakumbi kubantu abane-IBS. Yongeza ezinye iincukuthu kwindawo otya ngayo nale vegan yecoconut yogurt.

Fumana iresiphi!

4. Slow cooker berry isidlo sakusasa iquinoa

Ulibale iipakethi ezibuhlungu ezikhawulezileyo kunye ne-oatmeal ene-lumpy. Vuka kwisidlo sakusasa esishushu, esilungele ukuya phambili kunye nale quinoa iphekiweyo yokupheka.

Amajikijolo entwasahlobo afaka ukugqabhuka kombala kunye nencasa kwesi sidlo sakusasa sinesondlo. Yenza ibhetshi enkulu kwaye ugcine okuseleyo efrijini ukuze utye isidlo sakusasa iveki yonke ngaphandle kokuphakamisa umnwe.

Fumana iresiphi!

Isidlo sasemini

5. Ukuhlaziya imifuno yasentwasahlobo efakwe imifuno

Imiqolo yasentwasahlobo yenza ukuba ii-veggies eziqhekezayo zonwabise, kwaye i-VeryWellFit ibonelela ngeresiphi evumela iindidi ezimnandi zokutshintsha endaweni yeklabishi yesiqhelo.

Le recipe entsha yenza isidlo sasemini esikhulu. Indawo eseleyo igcina iintsuku ezimbalwa efrijini, ukuze wenze isipha kwaye uyonwabele iveki yonke.

Fumana iresiphi!

6. Ithambile, isisongelo se-tapioca esongelweyo

Uninzi lwevenkile ezisongelweyo ezingasetyenziswanga ze-gluten aziguquguquki kunekhadibhodi ezipakishwe ngayo. Yenza esakho isongelo esithambileyo esingayi kuphula mzuzu ozama ukugoba.

Le recipe isebenzisa umgubo we-tapioca ukufumana ukuthungwa okugqibeleleyo, kunye nomgca we-FODMAP ushizi ophantsi. Thabatha ubisi olungena-lactose ukuba kukho imfuneko.

Fumana iresiphi!

7. California izitya sushi izitya

I-sushi eyenziwe ekhaya ichitha ixesha kwaye irhafisa. Fumana yonke incasa ngaphandle kwayo nayiphi na intlekele.

Ukuba unamathela kwisidlo esingqongqo se-FODMAP, faka i-tamari okanye i-coconut amino kwi-soy sauce kwaye usebenzise i-sauce ye-chili-free.

Fumana iresiphi!

Amacala kunye nokutya okulula

8. I-wasabi-toasted nori crisps

Khanyisa ulwimi lwakho (kunye nee-sinus) ngale snack snacky. I-Seaweed igcwele iivithamini kunye neeminerali ezisempilweni, kwaye ezi nori crisps ziya kukubiza iqhekeza leepakethi zokutya.

Fumana iresiphi!

9. Basil pesto dip

Awuyi kuba nakho ukuxelela ukuba oku kudipha akukho-gluten. I-basil entsha, ioyile yomnquma, kunye namandongomane ompayini adityaniswa ukwenza idiphu engummangaliso. Ungasasaza idiphu kwisandwich, ukugoqa, okanye inyama ukubetha incasa.

Fumana iresiphi!

10. Iipiki zaseVietnam

Iicondiments kunye nezinye izithuthukisi zencasa zinokuba ngumceli mngeni omkhulu kukutya okuphantsi kweFODMAP. Ezi zikhethi zaseVietnam zenza i-IBS efanelekileyo yokuthambisa eya kongeza incasa (kunye neeprobiotic ezisempilweni) kwipleyiti yakho.

Fumana iresiphi!

11. Imifuno kathathu yokutya isidlo sangokuhlwa

Yonke imihla lusuku oluhle lokutya isidlo sangokuhlwa, kodwa le miqulu ye-herbed ilungele intwasahlobo.

Inhlama ekhanyayo kunye ne-airy yenziwe nge-rosemary entsha, i-sage, kunye ne-thyme ukongeza ii-bursts zencasa. Kulungile, amaqabane akho esidlo sangokuhlwa awusoze azi ukuba akukho gluten.

Ngenye indlela ephantsi yeFODMAP, i-oat, i-coconut, i-almond, okanye i-rice ubisi obisi lonke kwi-recipe.

Fumana iresiphi!

Isidlo sangokuhlwa

12. Ipepile ebomvu ipesto ebomvu

I-pasta ecebileyo ne-creamy ayifanele ibe yinto edlulileyo. Le recipe ehlaziyekileyo iyamangalisa kwaye i-IBS-friendly.

Yenziwe ngepelepele ebomvu eyosiweyo kunye ne-1/3 yekomityi yekhilimu engena-lactose, ungonwabela ipasta yakho ngaphandle kokukhathazeka malunga neekhalori okanye amafutha amaninzi.

Fumana iresiphi!

13. Izikhephe zeZucchini

Ezi zinencasa ngakumbi kuneetapile ezibhakiweyo kunye nendlela engcono kuwe. I-zucchini enesiqingatha ikhutshiwe kwaye igcwaliswe ngeepepile, iitumato, imifuno, kunye namandongomane epineyini ukwenza isidlo sangokuhlwa esanelisayo.

Fumana iresiphi!

14. I-chicken satay ivuse-fry kunye ne-rice noodles

Bambisa i-greasy, i-FODMAP yokuthatha indawo ephezulu! Le rice ye-rice noodle-fry iyathuthuzela nje ngomlingane wayo webhokisi, kwaye ayiyi kukushiya nge-junk-food hangover ngosuku olulandelayo.

Fumana iresiphi!

15. Ukuthanjiswa kweBBQ

I-barbecue elungileyo imalunga nokurabha. Hlanganisa eyakho indibaniselwano eyimfihlo engayi kukurabha ngendlela engeyiyo.

Le recipe isebenzisa i-paprika, i-peppercorns kunye nekhofi ye-espresso. Faka endaweni ubhontshisi we-espresso ukuba inkqubo yakho ibuthathaka ngakumbi kwi-caffeine.

Fumana iresiphi!

IDessert

16. I-cranberry yasimahla ye-cranberry blueberry mini galettes

Kulula kunepayi, la magalettes akho asezulwini. Ukuqhaqhaqhaqhaqhaqhaqhaqhaqhaqhaqhaqhaqhaqa udibaniso olugqibeleleyo namajikijolo eetart. IDessert ayibi bhetele kakhulu kunale.

Fumana iresiphi!

17. ikeyiki chocolate Flourless

Le khekhe yetshokholethi engenamgubo ilawula ukuba sisityebi ngaphandle kokuba inzima kakhulu. Abamhlophe beqanda bongeza ubume obuhle kunye nokungenisa umoya kwikhekhe ngelixa kugcinwa ukunyibilika komlomo wakho.

Fumana iresiphi!

18. I-vegan sitrobheli ice cream

Ubisi lwekhokhonathi lubisi ice cream kulula esiswini kwaye bukhrim ngokumangalisayo. Kulungile, okuseleyo kugcina kakuhle kwisikhenkcezisi.

Fumana iresiphi!

19. Imivalo yeelamuni engenagluten

Awunakho ukubhiyozela intwasahlobo ngaphandle kweelamuni - okanye imivalo yeelamuni. Le miqobo ye-tart yenziwe nge-buttery shortbread crust kunye ne-custard elula ebhaka. Lumkiswa, ziyanyamalala ngokukhawuleza.

Fumana iresiphi!

20. Iitshokholethi ze-raspberry ezingenabisi

Ukuba ukwenye yemozulu enethamsanqa efumana amaqunube amatsha entwasahlobo, ezi tshokholethi zincinci zilungele unyango olusempilweni emva kwesidlo sangokuhlwa okanye ukunika izipho (zoSuku looMama, mhlawumbi?).

Ziyafana neequnube ezigqunyiweyo zetshokholethi, ngaphandle kweletshokholethi isongele ngokupheleleyo iirasiki kwaye iyacotha, ngenxa yoko ufumana ukulunga ngakumbi kwitshokholethi ngokuluma.

Fumana iresiphi!

Okukwintsusa

Kungenxa yokuba unayo i-IBS, oko akuthethi ukuba kufuneka unamathele kukutya okufanayo kwe-bland.

Zama into entsha kwaye ukhangele iindlela zokupheka ezisezantsi zeFODMAP. Ezi zokupheka zimnandi kwaye aziyi kukwenza uzive ngathi uyaphoswa.