Ukutya kwe-Wahls yokuPhazamiseka kwe-Autoimmune: 5 zokupheka okumnandi

Umxholo

• 1. I-Rainbow Chard kunye neTambo Broth kunye neBacon
• 2. Inkukhu yesibindi yenkukhu ethosiweyo
• 3. I-Slow Cooker Spaghetti Squash
• Izithako
• Imikhombandlela
• 4. I-Turkey Tacos
• Izithako
• Imikhombandlela
• 5. I-Wahls Fudge
• Izithako
• Imikhombandlela

Sikwadibanise idessert eyaziwayo kakhulu eWahls.

Isondlo sidlala indima ebalulekileyo ekomelezeni impilo yethu. Kwaye ukuba uhlala ne-multiple sclerosis (MS), uyazi kakuhle ukuba ukutya okunesondlo kukulawula njani iimpawu eziza nesi sifo.

Ukutya kweProtocol yeWahls yeyona nto uyithandayo phakathi koluntu lweMS, kwaye kulula ukubona ukuba kutheni. Yenziwe nguTerry Wahls, MD, le ndlela ijolise kwindima edlalwa kukutya kulawulo lweempawu ze-MS.

Emva kokuxilongwa kwe-MS ngo-2000, uWahls uthathe isigqibo sokuntywila ngokunzulu kuphando malunga nokutya kunye nendima ayidlalayo kwizifo ezisebenza ngokuzimela. Into ayifumanisileyo kukuba ukutya okunezakha-mzimba okunezakha mzimba - iivithamini, iiminerali, ii-antioxidants, kunye nee-acid ezinamafutha abalulekileyo- zanceda ukunciphisa iimpawu zakhe.

Ukuba uthatha isigqibo sokuzama iProtocol yeWahls, uyakonwabela ispinatshi esininzi, i-kale, ikhaphetshu, amakhowa, amatswele, ibroccoli, iminqathe kunye neebhitrudi. Uyakudla neziqhamo ezityebileyo ezinje ngeeblueberries, amaqunube amnyama, kunye namaqunube kunye nenyama etyiswa ingca kunye nentlanzi yasendle.

Nazi iindlela zokupheka ezintlanu zokuba uqalise kwiProtocol yeWahls.

1. I-Rainbow Chard kunye neTambo Broth kunye neBacon

Iresiphi enobubele ye-Wahls-enobubele evela kwiPhoenix Helix, ibhlog eyenziwe ngu-Eileen Laird kubantu abalandela ukutya okuzenzekelayo (AIP) ukutya, kugcwele zizinto ezincinci zokunceda impilo yakho. Umhluzi wethambo kunye ne-chard zibonelela ngezakha mzimba ngelixa i-bacon inika esi sidlo incasa yaso emnandi.

Yenza le recipe!

2. Inkukhu yesibindi yenkukhu ethosiweyo

Enye into oyithandayo e-Wahls kwibhlog yasePhoenix Helix yile recipe yenkukhu ethosiweyo "irayisi" Yenziwe njenge-fry-fry, le recipe igcwele imifuno efana neekroti, i-cauliflower kunye ne-scallions. Ngaphezulu, iphezulu kwiprotheni.

Isibindi senkukhu sikunika amanqanaba aphezulu evithamini A kunye no-B kwaye iresiphi ibandakanya ioyile yekhokhonathi, isithako esidumileyo kwiiresiphi zezifo ezisebenza gwenxa.

Yenza le recipe!

3. I-Slow Cooker Spaghetti Squash

Le recipe evela kwi "Wahls Protocol Cooking for Life" iya kunelisa nayiphi na umthandi wepasta. Ispaghetti squash sisitya esimnandi nesinqwenelekayo esifana nepasta onokuthi uphakamise ngazo zonke iintlobo zesosi ezimnandi.

Ukuba usebenzisa umpheki ocothayo, akufuneki ulwe nokuzama ukusika umngqusho kwisiqingatha.Vele ubeke yonke into kwindawo yakho yokupheka ecothayo kwaye usete ixesha. Ukugoba ehovini kulula kwakhona xa usinqumle isikwashi. Ungosa okanye usebenzise umpheki wakho ocothayo ukulungiselela yonke isikwashi sasebusika, njenge-butternut, i-acorn kunye ne-delicata.

Ikhonza: 4

Izithako

• 1 isikwashi esiphakathi
• 1 tbsp. ghee, inyibilike
• Ikomityi ye-1/4 indebe yesondlo
• Ityuwa yolwandle kunye nepepile emnyama entsha

Imikhombandlela

1. Kwindawo yokupheka ecothayo: Beka isikwashi esenziwe ngespaghetti kwisipheki esicothayo, sigubungele, kwaye sipheke ezantsi kangangeeyure eziyi-8 ukuya kwezi-10, okanye de kube isikwashi siziva sithambile. Susa isikwashi kwaye usipholise de ube uyakwazi ukusiphatha. Sika ngesiqingatha ubude, ukhuphe imbewu, kwaye ukrwele imitya ngemfoloko.

Ehovini: Ukucwilisa i-oven ukuya kwi-375 ° F. Sika i-squash kwisiqingatha sobude kwaye ukhuphe imbewu. Beka i-halves-cut-side phantsi kwi-pan enkulu yokugcoba okanye kwiphepha lokubhaka. Yosa imizuzu engama-40, okanye kude kube lula ukuhlaba isikwashi ngemfoloko. Sebenzisa ifolokhwe ukukrwela imicu.

1. Beka ispaghetti squash “noodles” kwisitya esikhulu ugalele ighee.
2. Nciphisa imvubelo yesondlo kunye netyuwa yolwandle kunye nepepper ukuze uzonambitha. Ungayifaka phezulu le nto kunye ne-Bolognese oyithandayo okanye isosi ye-marinara.

4. I-Turkey Tacos

Le recipe, ithathwe kwi "I-Wahls Protocol Cooking for Life," ayiyiyo iresiphi ye-skillet eqhelekileyo. Esikhundleni sokulungiselela imifuno kunye nezinye izithako, usebenzisa imifuno njenge "shell" ye-taco.

I-Butter lettuce kunye ne-lettuce yaseBoston okanye enye imifuno, efana ne-curly kale okanye amaqabunga e-collard, asebenza kakuhle.

Ikhonza: 4

Izithako

• 2 tbsp. ghee
• 1 lb umhlaba turkey
• Iikomityi ezi-3 zisikwe zincinci zentsimbi
• Iikomityi ezi-3 zisikiwe zetswele
• Iigrafu ezi-3 zegalikhi, egayiweyo
• 1 tbsp. isinongo setaco
• I-1/2 indebe ye-cilantro entsha
• Isosi eshushu, ukunambitha
• I-8 lettuce enkulu, i-kale, okanye amaqabunga e-collard
• Isalsa kunye neguacamole

Imikhombandlela

1. Ukushisa i-ghee kwi-stockpot okanye kwi-skillet enkulu ngaphezu kobushushu obuphakathi. Yongeza i-turkey, i-bell pepper, i-anyanisi, igalikhi, kunye ne-taco. Ukupheka kude kube mnyama iTurkey kwaye imifuno ithenda, imizuzu eli-10 ukuya kweli-12.
2. Ncedisa i-cilantro kunye ne-sauce eshushu kwicala, okanye ubashukumise ngqo kwi-skillet.
3. Yahlula i-taco igcwalise phakathi kwamagqabi elettuce. Yongeza i-salsa kunye ne-guacamole.
4. Qengqa okanye usonge uze wonwabe! Unako ukukhonza ukuzaliswa kwibhedi yemifuno njengesaladi ye-taco.

Ingcebiso yokupheka: Awudingi ukongeza amanzi okanye umhluzi kumanqatha xa upheka inyama yesi sidlo.

5. I-Wahls Fudge

Le yenye yeendlela zokupheka ezaziwa kakhulu ezivela kwiProtocol yeWahls, ke ikwavela kwi "I-Wahls Protocol Cooking for Life" -ngokungafani okongeziweyo kumhlophe fudge.

Le fudge iyathandeka njengokuzonwabisa, ukunyanga okuswiti kodwa kuninzi kakhulu okunesondlo ngaphezu kweelekese, amaqela, okanye ezinye iidessert ezimnandi. I-calorical dense, ke ilungile kakhulu kwabo baphulukana nobunzima obukhulu. Ukuba uzama ukunciphisa ubunzima, bonwabele kancinci.

Ikhonza: 20

Izithako

• 1 indebe yeoyile yekhokhonathi
• 1 i-avokhado ephakathi, edityanisiweyo kunye ne-peeled
• 1 indebe yeerasentyisi
• ½ indebe eyomileyo yekhokhonathi engenashukela
• 1 tsp. umgubo wecocoa ongenaswekile

Imikhombandlela

1. Hlanganisa zonke izithako kwiprosesa yokutya. Inkqubo de ibe mpuluswa.
2. Cinezela umxube kwisitya sokubhaka iglasi ye-8 x 8-intshi. Ifriji okanye ubanda kangangemizuzu engama-30 ukuze uqinise umsinga. Sika kwizikwere ezingama-20 kwaye wonwabe.

UWahls uthi uhlala egcina ifudge kwifriji ukuze ihlale iqinile. I-fudge igcina malunga neentsuku ezintathu-nangona ihlala ihamba ngokukhawuleza kakhulu.

Ukwahluka kwetshokholethi yaseMexico: Yongeza i-1 ithisipuni yomhlaba isinamoni.

Ukwahluka kwetshokholethi emhlophe: Thumela umgubo wekoko uze wenze iavokhado ngokunganyanzelekanga. Yongeza i-1 ithisipuni ye-vanilla extract okanye i-1/4 ithisipuni yeembotyi ze-vanilla. Guqula iidiliya zomdiliya wegolide.

Ezi ndlela zokupheka zingasentla ziphinde zashicilelwa kwi- "I-Wahls Protocol Cooking for Life" ngolungiselelo kunye neAvery Books, ilungu lePenguin Group (USA) LLC, A Penguin Random House Inkampani. Ilungelo lokushicilela © 2017, Terry Wahls.

USara Lindberg, i-BS, i-MEd, ngumbhali wezempilo kunye nokuzimela. Uphethe isidanga se-bachelor ekusebenziseni isayensi kunye nesidanga sokuqala ekucebiseni. Uchithe ubomi bakhe efundisa abantu ngokubaluleka kwempilo, impilo, ingqondo, kunye nempilo yengqondo. Ujolise kunxibelelwano lomzimba-kwengqondo, egxile kwindlela impilo kunye nokuziva kwethu ngokwasemoyeni okunempembelelo ngayo ukomelela komzimba kunye nempilo yethu.