Iiresiphi ezi-5 zokuchasana nokudumba kunye nee-Smoothies ezi-3 zeNtsholongwane

Umxholo

• Yitya indlela yakho esempilweni kunye noluhlu lwethu lokuthenga
• Iiresiphi ezi-5 zokuphembelela iveki yakho
• 1. I-shakshuka egcwele iiprotein
• 2. I-chia seed pudding ene-blueberry compote
• 3. Isaladi entsha yepasta
• 4. Inkukhu isaladi ikhola yokugoba
• 5. Iziqhamo ezimnandi ze-smoothie combos
• Iiresiphi ezi-3 ezimnandi
  
• Injani ibhasikiti echasayo ukudumba
• Velisa
• Iiproteni okanye amafutha asempilweni
• Zobisi
• Ukutya kwePanty
• Konke okufuneka ukwazi malunga nokutya kunye nokudumba
• Iimpawu zomzimba wakho ziba nokudumba
  

Yitya indlela yakho esempilweni kunye noluhlu lwethu lokuthenga

Bloat yenzeka. Kusenokwenzeka ukuba utye into ebangele ukuba isisu sakho siqale ukusebenza ixesha elongezelelekileyo, okanye utye ukutya okunetyuwa eninzi, ebangela ukugcinwa kwamanzi emzimbeni wakho.

Kodwa kuthekani ukuba isisu sakho sishukumisa ngaphezulu kwegesi nje?

Ukuba ugwebe ukutya okunetyhefu kwaye uziva uxubene ne-cramping, urhudo, okanye i-asidi reflux imini yonke, unokufumana ukudumba. Kwaye kuvela nokuba ukutya "okunempilo" okutyayo, njengeziqhamo, imifuno, iimveliso zobisi, iimbotyi, kunye neenkozo, kunokubangela ukudumba emzimbeni wakho.

Ngelixa oku kuhlala kuchaphazela abantu abanezisu ezi-ethe-ethe, isisu esibuhlungu (IBS), kunye nokwaliwa, ukulayisha ukutya okuphezulu kwii-FODMAPs (oligo- di di-, di-, mono-saccharides kunye neepolols) kunokubangela imiba yokugaya ukutya. Okanye unokutya ukutya okuqhelekileyo kwaseMelika (aka kukutya okwangoku) rhoqo kunokuba ucinga. Zombini izidlo ziyangcungcutheka kunye nathi kwaye ngokusisiseko sishiya igumbi elincinci kwiibhaktheriya ezilungileyo.

Ngethamsanqa, kukho impendulo kuloo nto: Kuphephe ukutya okuvuselelayo, ngakumbi okunee-carbohydrate ezifutshane.

Kungenxa yoko le nto sidale le FODMAP isezantsi kunye nesikhokelo sokuthenga esichasayo njengesixhobo kuwe sokuqalisa uhambo lwakho lwempilo kwaye uqhekeze neempawu zakho zokudumba ukuze uqale ukuhlala usempilweni, wonwabe!

Iiresiphi ezi-5 zokuphembelela iveki yakho

1. I-shakshuka egcwele iiprotein

Amaqanda ngowona mthombo mkhulu weprotein, kwaye isipinatshi kunye ne-kale zipakishwe zizele zizondlo kunye ne-antioxidants. Sele ufumene i-trio enkulu, kutheni ungongezi eminye imifuno kunye neziqholo ukwenza isidlo esifanelekileyo esinokutya isidlo sakusasa, ibrunch, isidlo sasemini, okanye isidlo sangokuhlwa?

Ikhonza: 2

Ixesha: imizuzu engama-25

Izithako:

• 2 tsp. ioyile yeavokhado
• Utamatisi o-1, oqoshiwe
• I-1/2 indebe ebisiweyo ngumlilo, iitamatisi ezinqiniweyo
• I-1/2 ebomvu yentsimbi, isikiwe
• 1 1/2 tsp. ikumin
• 1 1/2 tsp. utshaye ipaprika
• I-1/2 indebe ye-harissa paste (ngokuzithandela *)
• 1-2 iikomityi ze-kale
• 1-2 iikomityi zesipinatshi
• 2-4 amaqanda

Imikhombandlela:

1. Kwi-iron cast skillet phakathi kobushushu obuphakathi, yongeza ioyile yeavokhado, iitumato, ipepile yentsimbi, iziqholo kunye neharissa. Saute malunga nemizuzu eyi-10, okanye de kube umxube uqala ukutsala.
2. Yongeza i-kale kunye nesipinatshi. Qhubeka upheka malunga nemizuzu emi-2, okanye ade aqale ukuthanda.
3. Ifom ye-indenti engacacanga yamaqanda usebenzisa umva wespatula somthi.
4. Yongeza kumaqanda kwaye upheke ungatyhilelwanga kangangemizuzu eli-10 okanye de amaqanda afune ukunikelwa.
5. Phezulu nge-basil entsha kwaye usebenze.

2. I-chia seed pudding ene-blueberry compote

Oku kuya kuba kukuya kwi-snack okanye kwi-dessert, ngaphandle kwamathandabuzo! Ilula kakhulu, kodwa igcwele izondlo kunye nencasa. Asizukugweba ukuba utya lo wesibini uzikhonza. Nangona kunjalo, ukwabelana kuyakhathala, ke sicebisa ukuba senze ibhetshi enkulu onokuyitya iveki yonke!

Ixesha: 1 iyure, 5 imizuzu

Ikhonza: 2

Izithako:

• 3 tbsp. iimbwe zechai
• 1 indebe yobisi lweamangile
• 1 indebe yeblue blueberries yasendle
• 1/2 tbsp. imaple syrup

Izihloko:

• amandongomane
• isikiwe ibhanana
• Ikhokhonathi ecacisiweyo

Imikhombandlela:

1. Kwisitya, xuba imbewu ye-chia kunye nobisi lweamangile. Xa sele udityaniswe kakuhle, vumela ukuhlala imizuzu emi-5, emva koko ke unike isiphumo sokugqibela sokuqhekeza nayiphi na i-clumps.
2. Beka umxube kwifriji ukuseta iyure e-1.
3. Kwipani encinci ngaphezulu kobushushu obuphakathi, yongeza iiblueberries kunye nesiraphu yemephu kunye nokunyanzelisa ngamanye amaxesha. Vumela umxube udibanise de kube ulwelo lucuthwe ngesiqingatha.
4. Yongeza i-blueberry compote kwisitya kunye nendawo efrijini de kube ngumxube we-pudding ulungile.
5. Xa sele ulungile, hlula umxube we-pudding kwiitya ezimbini. Yongeza i-blueberry compote ngaphezulu nangaphezulu ngamantongomane, isilayi yebhanana kunye nekhokhonathi ecacisiweyo.

3. Isaladi entsha yepasta

Xa izidanga ezingama-80 zidityanisiwe ngaphandle, into yokugqibela ofuna ukuyitya okanye uyenze yipasta eshushu, eshinyeneyo. Kodwa siyayifumana, ngamanye amaxesha ufuna ukulungiswa kwepasta.

Faka le saladi yepasta yehlobo. Inegama elithi isaladi kuyo, ke uyazi ukuba yipasta esempilweni. Ipasta kwizabelo ezifanelekileyo kwaye idityaniswe nemifuno esempilweni kunye neeprotein ezincinci zinokwenza ukutya okunezakhamzimba kunye nokutya okumnandi.

Yongeza kwisipinatshi esenziwe ngokutsha kunye ne-basil pesto ukuthatha esi sidlo kwinqanaba elilandelayo. Iqela lesidlo samkelwe!

Ixesha: imizuzu engama-35

Ikhonza: 2

Izithako:

• Iikomityi ezi-1-2 zerayisi emdaka e-farfalle pasta
• I-1/2 ebomvu yentsimbi, isikiwe
• Iikomityi ezi-2 ze-kale
• I-1/2 yekomityi yetamatisi ye-cherry, ityunyiwe
• 2 amabele enkukhu

Isipinatshi kunye nebasil pesto:

• 1-2 iikomityi zesipinatshi
• 1/2 indebe yebasil
• I-clove ye-2-3, igalelwe
• ukuya kuthi ga kwi-1/4 yekomityi yeoyile yomnquma okanye ioyile yeavokhado
• I-1/2 tsp. ityuwa yolwandle
• I-1/2 tsp. ipelepele

Imikhombandlela:

1. Ukucwilisa i-oven ukuya kuma-350ºF (177ºC).
2. Kwiphepha lokubhaka elifakwe iphepha lesikhumba, yongeza amabele enkukhu kwaye ubhake imizuzu engama-35 okanye de inkukhu ifikelele kubushushu bangaphakathi be-165 ofF (74ºC).
3. Ngelixa inkukhu ibhaka, pheka ipasta ngokwemiyalelo yephakheji. Gcoba uze uhlambe. Emva koko khanyisa kancinci ioyile yomnquma uze uphonsa ngokudibanisa. Beka efrijini de ulungele ukuyisebenzisa.
4. Beka zonke izithako zepesto kwi-blender ehamba ngokukhawuleza kwaye udibanise uze udibanise kakuhle.
5. Susa inkukhu kwaye uvumele ukupholisa, emva koko sika okanye usike (nantoni na oyithandayo).
6. Kwisitya esikhulu, yongeza ipasta, ebomvu intsimbi ipepile, iitumato zetsheri, inkukhu kunye nepesto. Tosi ukudibanisa. Yonwabele!

4. Inkukhu isaladi ikhola yokugoba

Isaladi yenkukhu akufuneki ibe nzima. Ngapha koko, ngokulula kubangcono (kunye netastier) ngokoluvo lwethu. Le recipe iyakhawuleza kwaye inokwenziwa ngaphambi kokukhetha kunye nokuhamba isidlo sasemini. Ipakishwe igcwele iiprotheyini kunye namafutha alungileyo aya kukunceda ungene kuloo mva kwemini!

Ixesha: imizuzu engama-40

Ikhonza: 2

Izithako:

• Amagqabi ama-2 ukuya kwezi-2 kuxhomekeke kubukhulu, iziqu zisuswe kwaye zincinciwe kancinci (ukuzigcina zingaphuli ngexesha lokuqengqeleka)
• 2-4 izilayi zebhekoni
• 1 tbsp. Primal Ioyile yeavokhado yeKhitshi
• 2 tbsp. oonwele, basikiwe
• Ikomityi ye-1/4 + 1 tbsp. Primal Ikhitshi mayo
• 2 amabele enkukhu
• lisikiwe iavokhado (ngokuzithandela *)

Imikhombandlela:

1. Ukucwilisa i-oven ukuya kuma-350ºF (177ºC).
2. Kwiphepha lokubhaka elifakwe iphepha lesikhumba, yongeza amabele enkukhu kwaye ubhake imizuzu engama-35 okanye de inkukhu ifikelele kubushushu bangaphakathi be-165 ofF (74ºC).
3. Xa inkukhu inemizuzu eli-15 ukuya kwengama-20 ishiyekile, yongeza izilayi zebhekoni epanini kwaye uqhubeke ubhaka.
4. Nje ukuba ugqibile, sika i-bacon kunye nenkukhu. Bekela ecaleni.
5. Kwisitya esiphakathi, hlanganisa zonke izithako. Yongeza ityuwa yolwandle kunye nepepper ukuba unqwenela.
6. Beka iqabunga lekhola kwikhawuntara, kwicala elingasemva phezulu. Yongeza inani elifunayo le saladi yenkukhu.
7. Yenza ulusu olunye, ulonge emacaleni uze uqhubeke usonge phezulu. Yenza oku kumagqabi eekhola aseleyo.
8. Slice kwisiqingatha ecaleni komqolo kwaye usebenze nge-veggies kunye ne-hummus okanye ikhukhamba kunye nesaladi yetamatato.

5. Iziqhamo ezimnandi ze-smoothie combos

Ukuba ufuna ukuqhubela phambili namava akho okucwangcisa ukutya okuchasayo, ii-smoothies zihlala zisiya kwisidlo sakusasa esikhawulezileyo okanye kwinto etyiwayo.

Iiresiphi ezi-3 ezimnandi

• 1 indebe yobisi lwenut, iibhanana ezi-2 ezibandisiweyo, 2 iikomityi zeerberberries, 2 iikomityi zeerabhisi
• 1 indebe yobisi lwe nut, i-1/2 indebe yekhokhonathi okanye i-yoghurt yoghurt, iikomityi ezi-2 zeblueberries zasendle, ibhanana eli-1 eliqhotsiweyo, i-3 tsp. imbewu ye-chia, 1 1/2 tsp. imaple syrup
• 1 indebe yobisi lwe nut, i-1/2 indebe ipayinapile engumkhenkce, i-1/2 yekomityi yequnube elinamaqanda, ibhanana eli-1 eliqhotsiweyo, i-1 tsp. imaple syrup

Yongeza nayiphi na kwezi zithako ze-smoothie kwi-blender ehamba ngokukhawuleza, udibanise de kube izithako zidibaniswe kakuhle. Yongeza ubisi oluninzi xa kufuneka ukuba uncede unciphise okanye ulungelelanise umxube.

Injani ibhasikiti echasayo ukudumba

Uluhlu olungezantsi zizithako kwisitokhwe se-pantry yakho, kodwa sicebisa ukuphinda-phinda kwaye ulungiselele ngaphambili ukuze ungakhathazeki malunga nokutya kwiveki yonke.

Gcina ukhumbula, ukudumba kuchaphazela wonke umntu ngokwahlukileyo, ke cinga ngolu luhlu lokuthenga njengesiqalo.

Velisa

Izithako:

• iitumato
• ipepile ebomvu yentsimbi
• kudala
• ispinatshi
• basil
• iiblueberries
• iitumato zetsheri
• imifuno yekhola
• iibhokhwe

Iiproteni okanye amafutha asempilweni

Izithako:

• amabele enkukhu
• amaqanda
• iminqwazi
• pecans
• imbewu kajongilanga

Zobisi

Izithako:

• Ubisi lweamangile
• i-mayo (Ikhitshi lokuqala)

Ukutya kwePanty

Izithako:

• Iitamatisi ezicociweyo (amaxabiso angama-365 emihla ngemihla)
• imbewu ye-chia (365 Ixabiso lemihla ngemihla)
• isiraphu yemephu (365 Ixabiso lemihla ngemihla)
• I-pasta yerayisi emdaka
• iinathi zepayini

Izinongo neeoyile:

• ikumin (365 Ixabiso lemihla ngemihla)
• ukutshaya ipaprika (amaxabiso angama-365 emihla ngemihla)
• Ioyile yeavokhado (Ikhitshi lokuqala)
• ioyile yomnquma (365 Ixabiso lemihla ngemihla)
• I-turmeric

Siye sabambisana neenkampani ezinjenge-Whole Foods '365 Ixabiso lemihla ngemihla kunye nePrimal Kitchen ukudala olu luhlu lokutya oluchasayo.

Konke okufuneka ukwazi malunga nokutya kunye nokudumba

Iingcali zicebisa ukuba ukudumba okungapheliyo kungunobangela wezifo ezininzi. Ukuba uyazi ukuba kukho indlela yokunceda ukunciphisa ukuvuvukala kunye nokugcina iimpawu zakho, ngaba awuyi kucinga ngayo? Emva kwayo yonke loo nto, uHippocrates wayekhe wathi, "Ukutya kwakho makube liyeza lakho kwaye iyeza lakho libe kukutya kwakho."

Iimpawu zomzimba wakho ziba nokudumba

• ukudumba okujikeleze isisu
• amalungu achy
• ukuxinana
• urhudo
• irhasi
• isicaphucaphu
• i-asidi ye-asidi
• Ukuphelelwa ngumdla wokutya

Ukuba ufumana naziphi na kwezi mpawu, kuya kufuneka ujonge umboneleli wakho wezempilo, njengoko anokunceda ukujonga ukuba ngaba akukho sizathu sikhulu sokukhathazeka.

Nangona kunjalo, unokufumana isiqabu ekwenzeni utshintsho olulula kwindlela otya ngayo, njengokugcina ukutya okutya kuluhlu lwethu lokuthenga ngasentla.

Amaxesha ngamaxesha, amathumbu ethu abhekisiwe njengengqondo yethu yesibini. Ke kutheni ungaqali inkqubo yokuphilisa ngokukhetha ukutya okunesondlo?

UAyla Sadler ngu umfoti, stylist, umphuhlisi weresiphi, kunye nombhali kwicandelo lezempilo kunye nokuba sempilweni. Ngoku uhlala eNashville, eTennessee, kunye nomyeni wakhe nonyana. Xa engekho ekhitshini okanye ngasemva kwekhamera, unokumfumana ejonga esixekweni kunye nenkwenkwana yakhe encinci okanye esebenza kwiprojekthi yakhe yothando. MaMaTried.co-indawo yoluntu kumama. Ukubona ukuba uphi, mlandele I-Instagram.