Li-Recipes tse 20 tse bonolo tsa IBS ho Leka Selemo sena

Litaba

• Lijo tsa hoseng
• 1. Ngoana oa Dutch ea se nang Gluten ea nang le sirapo ea maple ea blueberry
• 2. Low FODMAP blueberry le li-muffin tsa kokonate
• 3. Kokoti ea kokonate
• 4. Slow cooker monokotsoai quinoa
• Lijo tsa mots'eare
• 5. Ho khatholla mekotla ea selemo e kentsoeng veggie
• 6. Li-wraps tsa tapioca tse bonolo, tse se nang gluten
• 7. Likotlolo tsa sushi tsa California
• Mahlakore le lijo tse bobebe
• 8. Nori e hlatsoitsoeng ke wasori crisps
• 9. Basil pesto ina
• 10. Li-pickle tsa Vietnam
• 11. Litlama tse tharo tsa lijo tsa mantsiboea bosiu bo le bong
• Lijo tsa mantsiboea
• 12. Pepere e khubelu ea pepere pesto pasta
• 13. Likepe tsa Zucchini
• 14. Satay ea khoho e phehoa ka li-noodle tsa raese
• 15. Motsoako oa BBQ
• Lijo tse hlabosang
• 16. Li-galettes tse nyenyane tsa cranberry blueberry tse sa lefelloeng
• 17. Khekhe ea chokolete e se nang phofo
• 18. ice cream ea vegan
• 19. Mehala ea Lemon e se nang Gluten
• 20. Li-chocolate tsa raspberry tse se nang lebese
• Ntlha ea bohlokoa

Selemo ke nako e loketseng ea ho kopanya lijo tsa hau le ho leka ho hong ho hocha.

Monokotšoai o sa tsoa qala ho fihla, lifate li tletse lialmon, 'me litlama li ngata.

Limmaraka tsa lihoai li khaphatseha ka lihlahisoa tse ntle, 'me ntho e ngoe le e ngoe e ncha ebile e tletse tatso. Sebelisa sehlahisoa se monate sa selemo ka lipepepe tse bonolo tsa FSMAP tsa IBS.

Lijo tsa hoseng

1. Ngoana oa Dutch ea se nang Gluten ea nang le sirapo ea maple ea blueberry

Ak'u inahanele kaka ea pancake, crepe le fluffy angel kaofela e na le ngoana.

Ba ne ba tla etsa lesea lena la Madache lijo tse monate, tse bonolo ho li etsa tsa hoseng. Mofuta ona o se nang gluten o entsoe ka phofo ea oat, ka hona o tla lula o tletse bonyane ho fihlela lijo tsa mots'eare.

Kenya lebese le se nang lactose kapa lebese le fapaneng joalo ka almond, oat, kapa lebese la raese bakeng sa lebese la 2/3 lebese kaofela ka risepe.

Fumana risepe!

2. Low FODMAP blueberry le li-muffin tsa kokonate

Li-blueberries li khutlile ka botlalo sehleng, ho bolelang ntho e le 'ngoe: li-muffin. Li-muffin tsena tse mongobo li hloka metsoako e supileng feela, 'me li kopana ka nako e ka tlase ho hora.

Fumana risepe!

3. Kokoti ea kokonate

Li-probiotics ke karolo ea bohlokoa ea ts'ebetso ea phepo e nepahetseng, haholo ho batho ba nang le IBS. Kenya li-bugs tse ntle lijong tsa hau ka yogurt ena ea vegan.

Fumana risepe!

4. Slow cooker monokotsoai quinoa

Lebala lipakete tse bohloko tsa hanghang le oatmeal e lumpy. Tsoha lijo tsa hoseng tse chesang, tse loketseng ho ea le 'mele oa hau o liehang oa ho pheha.

Monokotšoai oa selemo o eketsa ho phatloha ha 'mala le tatso lijong tsena tsa hoseng tse nang le phepo. Etsa sehlopha se seholo ebe u boloka tse ling kaofela sehatsetsing hore o tle o je lijo tsa hoseng beke kaofela o sa phahamise monoana.

Fumana risepe!

Lijo tsa mots'eare

5. Ho khatholla mekotla ea selemo e kentsoeng veggie

Meqolo ea selemo e etsa meroho e hlabisang lihlong hore e be e khahlisang haholo, 'me VeryWellFit e fana ka risepe e lumellang mefuta e monate e fapaneng bakeng sa k'habeche e tloaelehileng.

Kakaretso ena e ncha e etsa lijo tsa motšehare tse ngata. Lihlahisoa li lula matsatsi a seng makae ka sehatsetsing, kahoo u ka etsa sehlopha 'me ua li thabela ho pholletsa le beke.

Fumana risepe!

6. Li-wraps tsa tapioca tse bonolo, tse se nang gluten

Boholo ba masela a rekiloeng ntle ho lebenkele ha a tenyetsehe haholo ho fapana le khateboto eo ba e pakileng. Iketsetse lesela la hau le bonolo le ke keng la senya nako eo u lekang ho e koba.

Kakaretso ena e sebelisa phofo ea tapioca ho fumana sebopeho se phethahetseng, hammoho le ho theola chisi e tlase ea FODMAP bakeng sa tatso. Kenya lebese le se nang lebese ha ho hlokahala.

Fumana risepe!

7. Likotlolo tsa sushi tsa California

Sushi e iketselitseng e ja nako ebile e lefisa lekhetho. Fumana tatso eohle ntle le likoluoa ​​tse tlang.

Haeba u khomarela lijo tse fokolang tse fokolang tsa FODMAP, tamari e nkeloang sebaka kapa li-amino tsa kokonate bakeng sa moriana oa soya 'me u sebelise sopho e entsoeng ka konofolo.

Fumana risepe!

Mahlakore le lijo tse bobebe

8. Nori e hlatsoitsoeng ke wasori crisps

Khantša leleme la hau (le lisinuse) ka seneke sena se bobebe. Li-seaweed li tletse li-vithamine le liminerale tse phetseng hantle, 'me li-nori crisps li tla u jella karoloana ea lipakete tsa seneke.

Fumana risepe!

9. Basil pesto ina

U ke ke ua khona ho bolela hore ho ina hona ha ho na gluten. Basil e ncha, oli ea mohloaare le linate tsa phaene lia kopana ho etsa pompo e makatsang. U ka jala lesela ka sandwich, phuthela, kapa nama ho koala tatso.

Fumana risepe!

10. Li-pickle tsa Vietnam

Li-condiments le li-enhancers tse ling tsa tatso e ka ba phephetso e kholo lijong tse tlase tsa FODMAP. Li-pickle tsena tsa Vietnam li etsa li-topping tse ntle tsa IBS tse tla eketsa tatso (le li-probiotic tse phetseng hantle) poleiting ea hau.

Fumana risepe!

11. Litlama tse tharo tsa lijo tsa mantsiboea bosiu bo le bong

Letsatsi le leng le le leng ke letsatsi le letle bakeng sa moqolo oa lijo tsa mantsiboea, empa meqolo ena ea herbed e loketse selemo.

Hlama e bobebe le ea moea e entsoe ka rosemary, sage le thyme e ncha ho eketsa tatso e ngata. Ho molemo le ho feta, bao u jang le bona lijong ha ba na ho tseba hore ha ba na gluten.

Bakeng sa mefuta e meng e tlase ea FODMAP, oat, kokonate, almonde, kapa lebese la raese bakeng sa lebese lohle ho risepe.

Fumana risepe!

Lijo tsa mantsiboea

12. Pepere e khubelu ea pepere pesto pasta

Paseka e ruileng le e monate ha ea lokela ho ba ntho ea nako e fetileng. Kakaretso ena e senyehileng e phela hantle ka tsela e makatsang ebile e na le botsoalle le IBS.

E entsoe ka pepere e khubelu e halikiloeng mme ke kopi e le 'ngoe feela ea 1/3 ea tranelate e se nang lactose, o ka natefeloa ke pasta ntle le ho tšoenyeha ka likhalori tse ngata kapa mafura.

Fumana risepe!

13. Likepe tsa Zucchini

Tsena li bile li le tastier ho feta litapole tse halikiloeng mme li le betere ho uena. Li-zucchini tse halofo li koahetsoe ebe li tlatsoa ka pelepele, tamati, litlama le linate tsa phaene ho etsa lijo tsa mantsiboea tse khotsofatsang haholo tse tsoang Italy.

Fumana risepe!

14. Satay ea khoho e phehoa ka li-noodle tsa raese

Theka mokelikeli o mafura, o phahameng oa FODMAP! Peō ena ea raese noodle e tšelisa joalo ka mphato oa eona oa mabokose, 'me e ke ke ea u siea u natefeloa ke lijo tse se nang phepo letsatsing le hlahlamang.

Fumana risepe!

15. Motsoako oa BBQ

Barbecue e ntle e bua ka rub. Kopanya motsoako oa hau oa lekunutu o ke keng oa u hlakola ka tsela e fosahetseng.

Kakaretso ena e sebelisa paprika e tsubang, peppercorns le kofi ea espresso. Sebelisa linaoa tsa kofi ea espresso haeba sistimi ea hau e le bohlokoa haholo ho caffeine.

Fumana risepe!

Lijo tse hlabosang

16. Li-galettes tse nyenyane tsa cranberry blueberry tse sa lefelloeng

Ho bonolo ho feta phae, meea ena ea leholimo ke leholimo. Phofo e bobebe, e buttery ke kopanyo e phethahetseng le monokotsoai oa tart. Lijo tse theolelang ha li ntlafatse haholo ho feta mona.

Fumana risepe!

17. Khekhe ea chokolete e se nang phofo

Keke ena ea chokolete e se nang phofo e khona ho rua ntle le ho ba boima haholo. Makhooa a mahe a eketsa botle bo botle le moea o kenang ka kaka ha a ntse a boloka phetheho ea molomo oa hau.

Fumana risepe!

18. ice cream ea vegan

Leqhoa lena la lebese la coconut le bonolo ka mpeng mme le boreleli haholo. Ho molemo le ho feta, masalla a boloka hantle ka lehare.

Fumana risepe!

19. Mehala ea Lemon e se nang Gluten

U ke ke ua keteka selemo ntle le Lemons - kapa mekoallo ea sirilamunu. Li-bar tsena tsa tart li entsoe ka bokhutšoaane ba bohobe bo bokhutšoaane le "custard" e bonolo e besitsoeng. Lemosoa, li nyamela kapele.

Fumana risepe!

20. Li-chocolate tsa raspberry tse se nang lebese

Haeba u le ho e 'ngoe ea maemo a leholimo a lehlohonolo a fumanang tse tala nakong ea selemo, li-chocolate tsena tse nyane li nepahetse bakeng sa phepo e ntle ea kamora lijo tsa mantsiboea kapa ho fana ka limpho (bakeng sa Letsatsi la Bomme, mohlomong?).

Li ts'oana le fragole tse koahetsoeng ka chokolete, ntle le chokolete e thatela tse tala ka botlalo ebile e batenya haholo, ka hona o fumana molemo o mongata oa tsokolate ka ho longoa.

Fumana risepe!

Ntlha ea bohlokoa

Hobane feela u na le IBS, ha ho bolele hore u tlameha ho khomarela lijo tse tšoanang tsa bland.

Leka ho hong ho hocha 'me u batlisise diresepe tse tlase tse monate tsa FODMAP. Lirisepe tsena li monate ebile li ke ke tsa u etsa hore u utloe eka oa fetoa.