Li-Recipes tse 5 tse thibelang ho ruruha le li-Smoothies tse 3 bakeng sa lera le tsoang

Litaba

• Ja bophelo bo botle ka lenane la rona la mabenkele
• 5 diresepe ho mafura beke ea hao
• 1. Shakshuka e tletseng liprotheine
• 2. Pudding ea peo ea Chia e nang le compote ea blueberry
• 3. Salate e ncha ea pasta
• 4. Khoho ea khoho ea salate ea khoho e thatela
• 5. Litholoana tse monate tsa litholoana tsa smoothie
• Li-recipe tse 3 tse monate
  
• Baskete e khahlanong le ho ruruha e shebahala joang
• Lihlahisoa
• Liprotheine kapa mafura a phetseng hantle
• Lebese
• Lijo tse tloaelehileng tsa Pantry
• Sohle seo u hlokang ho se tseba ka lijo le ho ruruha
• Lipontšo 'meleng oa hau o na le ho ruruha
  

Ja bophelo bo botle ka lenane la rona la mabenkele

Bloat ea etsahala. E kanna eaba hobane u jele ntho e entseng hore mpa ea hau e qale ho sebetsa nako e fetang, kapa u jele letsoai le nang le letsoai le phahameng hanyane, le baka ho boloka metsi 'meleng oa hau.

Empa ho thoe'ng haeba mpa ea hao e ferekanya ho feta khase feela?

Haeba u lahlile chefo ea lijo 'me u ntse u ikutloa u kopane le cramping, letshollo, kapa asiti reflux letsatsi lohle, u kanna oa ba le ho ruruha. Mme ebile ho na le lijo tse "phetseng hantle" tseo u li jang, joalo ka litholoana, meroho, lihlahisoa tsa lebese, linaoa le lithollo, li ka bakang ho ruruha 'meleng oa hau.

Le ha hona hangata ho ama batho ba nang le mala a sa hloneheng, mala a halefisang (IBS), le ho kula, ho kenya lijo tse nang le li-FODMAP tse ngata (fermentable oligo-, di-, mono-saccharides le polyols) ho ka baka mathata a silang lijo. Kapa o kanna oa ja lijo tse tloaelehileng tsa Amerika (aka the modern diet) hangata ho feta kamoo o nahanang. Lijo ka bobeli li senya le rona mme ha e le hantle li siea sebaka se fokolang bakeng sa libaktheria tse ntle.

Ka lehlohonolo, karabo e teng ho seo: Qoba lijo tse fehlang, haholo-holo tse nang le lik'habohaedreite tse nang le liketane tse khuts'oane.

Ke ka lebaka leo re thehileng tataiso ena ea mabenkele e tlase ea FODMAP le e khahlanong le ho ruruha e le sesebelisoa sa hau sa ho qala leeto la hau la bophelo bo botle le ho arohana le matšoao a hau a ho ruruha e le hore u ka qala ho phela u phetse hantle, u thabile!

5 diresepe ho mafura beke ea hao

1. Shakshuka e tletseng liprotheine

Mahe ke mohloli o moholo oa protheine, 'me sepinichi le khale li tletse ka limatlafatsi le li-antioxidants. U se u ntse u e-na le trio e kholo, joale hobaneng u sa kenye meroho le linoko tse 'maloa ho etsa lijo tse leka-lekaneng tse ka jeoang lijong tsa hoseng, tsa brunch, tsa mots'eare kapa tsa mantsiboea?

E sebeletsa: 2

Nako: Metsotso e 25

Lisebelisoa:

• 2 tsp. oli ea avocado
• 1 langa le le lej, e khaotsoe
• 1/2 senoelo se halikiloeng ka mollo, tamati e entsoeng ka makotikoting (e tšolotsoe)
• 1/2 pepere e khubelu ea tšepe, e khaotsoe
• 1 1/2 tsp. kumine
• 1 1/2 tsp. ho tsuba paprika
• 1/2 senoelo sa harissa peista (ka boikhethelo *)
• Likopi tse 1-2 tsa khale
• Likotlolo tse 1-2 sipinake
• Mahe a 2-4

Litsela:

1. Ka har'a sesepa se entsoeng ka tšepe holim'a mocheso o mofuthu, eketsa oli ea avocado, tamati, pelepele ea tšepe, linoko le harissa. Sauté ka metsotso e ka bang 10, kapa ho fihlela motsoako o qala ho teteana.
2. Kenya khale le spinach. Tsoela pele ho pheha metsotso e ka bang 2, kapa ho fihlela ba qala ho batla.
3. Theha maqhubu a sa tebang bakeng sa mahe a sebelisa mokokotlo oa spatula ea lepolanka.
4. Kenya mahe 'me u phehe u sa koaheloa ka metsotso e ka bang 10 kapa ho fihlela mahe a lakatsa ho fana.
5. Holimo le basil e ncha mme u sebeletse.

2. Pudding ea peo ea Chia e nang le compote ea blueberry

Sena se tla fetoha senate kapa lijo tse tsoekere, ha ho pelaelo! E bonolo haholo, empa e tletse limatlafatsi le tatso. Re ke ke ra ahlola haeba u ja motsotsoana oo u itšebeletsa. leha ho le joalo, ho arolelana hoa tsotella, ka hona re khothaletsa ho etsa sehlopha se seholo seo u ka se jang beke kaofela!

Nako: 1 hora, metsotso e 5

E sebeletsa: 2

Lisebelisoa:

• 3 tbsp. peo ea chia
• 1 kopi ea lebese la almonde
• Kopi e le 'ngoe ea li-blueberries tse hlaha
• 1/2 tbsp. sirapo ea maple

Litlhaku:

• linate
• banana e sehiloeng
• Kokonate e hlalositsoeng

Litsela:

1. Ka sekotlolo, kopanya lipeo tsa chia le lebese la almonde. Hang ha e kopantsoe hantle, lumella ho lula metsotso e 5, ebe u fana ka ts'ebetso e le 'ngoe ea ho qetela ho qhaqha li-clumps.
2. Kenya motsoako sehatsetsing hore o o hlophise hora e le 'ngoe.
3. Ka pane e nyane holim'a mocheso o tlase, eketsa li-blueberries le sirapo ea maple ebe o hlohlelletsa nako le nako. Lumella motsoako hore o bososele ho fihlela mokelikeli o fokotsoe ka halofo.
4. Kenya compote ea blueberry ka nkho ebe u e beha sehatsetsing ho fihlela motsoako oa pudding o se o loketse.
5. Hang ha u se u loketse, arola motsoako oa pudding ka likotlolo tse peli. Kenya compote ea blueberry holimo le holimo ka linate, banana e nang le likotoana le coconut e khabisitsoeng.

3. Salate e ncha ea pasta

Ha e se e felile ka li-degree tsa 80-plus, ntho ea ho qetela eo u batlang ho e ja kapa ho e etsa ke pasta e chesang, e teteaneng. Empa rea ​​e fumana, ka linako tse ling o hloka tokiso eo ea pasta.

Kenya salate ea paseka ena ea lehlabula. E na le lentsoe salate ho eona, kahoo ua tseba hore ke pasta e phetseng hantle haholo! Paseka ka likarolo tse nepahetseng 'me e kopane le li-veggies tse phetseng hantle le liprotheine tse omeletseng li ka etsa lijo tse matlafatsang le tse monate.

Eketsa spinach le basil pesto e ncha ho isa sejana sena boemong bo latelang. Mokete oa lijo tsa mots'eare o amohetsoe!

Nako: metsotso e 35

E sebeletsa: 2

Lisebelisoa:

• Likotlolo tse 1-2 tse nang le raese e sootho e se nang sootho ea farfalle
• 1/2 pepere e khubelu ea tšepe, e khaotsoe
• Likopi tse 2 kale
• 1/2 senoelo sa tamati ea ciliegia, e lesotsoe
• 2 matsoele a kana

Sipinake le basil pesto:

• Likotlolo tse 1-2 sipinake
• 1/2 senoelo sa senoelo
• Li-clove tse 2-3, minced
• ho fihlela ho 1/4 senoelo sa oli ea mohloaare kapa oli ea avocado
• 1/2 tsp. letsoai leoatleng
• 1/2 tsp. pepere

Litsela:

1. Preheat oven ho 350ºF (177ºC).
2. Leqepheng la ho baka le koahetsoeng ka pampiri e entsoeng ka letlalo, eketsa matsoele a kana ebe o baka ka metsotso e 35 kapa ho fihlela khoho e fihla mocheso oa kahare oa 165ºF (74ºC).
3. Ha khoho e ntse e baka, pheha pasta ho latela litaelo tsa liphutheloana. Hlatsoa 'me u tsoe. Ebe u tšela oli ea mohloaare habobebe ebe u akhela ho kopanya. Kenya sehatsetsing ho fihlela se loketse ho se sebelisa.
4. Beha lisebelisoa tsohle tsa pesto ka blender e lebelo le ho kopanya ho fihlela e kopane hantle.
5. Tlosa khoho 'me u lumelle ho pholile, ebe u tšela kapa u senya (eng kapa eng eo u e ratang).
6. Ka sekotlolo se seholo, eketsa pasta, pepere e khubelu ea tšepe, tamati ea ciliegia, khoho le pesto. Lahlela ho kopanya. Thabela!

4. Khoho ea khoho ea salate ea khoho e thatela

Salate ea kana ha ea lokela ho ba thata. Ebile, ho bonolo haholoanyane (le tastier) ka maikutlo a rona. Kakaretso ena e potlakile mme e ka etsoa pele bakeng sa khetho ea lijo tsa motšehare. E tletse liprotheine le mafura a matle a tla u thusa ho feta hlatsong eo ea mots'eare!

Nako: metsotso e 40

E sebeletsa: 2

Lisebelisoa:

• Makhasi a 2-4 collard ho latela boholo, stems e tlositsoe le ho chesoa habobebe (ho li boloka hore li se robehe nakong ea ts'ebetso)
• Lilae tse 2-4 tsa bacon
• 1 tbsp. Oli ea avocado ea Primal ea kichine
• 2 tbsp. li-scallions, li khaotsoe
• 1/4 senoelo + 1 tbsp. Primal kichine mayo
• 2 matsoele a kana
• sliced ​​avocado (ka boikhethelo *)

Litsela:

1. Preheat ontong ho ea ho 350ºF (177ºC).
2. Leqepheng la ho baka le koahetsoeng ka pampiri e entsoeng ka letlalo, eketsa matsoele a kana ebe o baka ka metsotso e 35 kapa ho fihlela khoho e fihla mocheso oa kahare oa 165ºF (74ºC).
3. Ha khoho e saletsoe ke metsotso e 15 ho isa ho e 20, eketsa likhae tsa bacon ka pane 'me u tsoele pele ho baka.
4. Hang ha u qetile, khaola bacon le kana. Behella ka thoko.
5. Ka sekotlolo se bohareng, kopanya lisebelisoa tsohle. Kenya letsoai la leoatle le pepere haeba ho le joalo.
6. Beha lekhasi le 'mala k'haontareng, lehlakoreng le ka morao. Eketsa palo e lakatsehang ea salate ea kana.
7. Etsa lesaka le le leng, ebe u mena ka mahlakoreng 'me u tsoele pele ho phutha. Etsa sena bakeng sa makhasi a setseng a molaleng.
8. Selae ka halofo mokokotlong 'me u sebelise ka likhase tse halikiloeng le hummus kapa salate ea likomkomere le tamati.

5. Litholoana tse monate tsa litholoana tsa smoothie

Haeba u batla ho ntšetsa pele boiphihlelo ba hau ba ho loants'oa ha lijo, li-smoothies li lula li le teng bakeng sa lijo tsa hoseng tse potlakileng kapa seneke.

Li-recipe tse 3 tse monate

• 1 kopi ea lebese la linate, libanana tse 2 tse hoammeng, likopi tse 2 tsa fragole, linoelo tse 2 tse tala
• 1 kopi ea lebese la linate, kopi ea 1/2 ea coconut kapa yogate ea almonde, linoelo tse 2 tsa blueberries tse hlaha, banana e le 'ngoe e halikiloeng, 3 tsp. peo ea chia, 1 1/2 tsp. sirapo ea maple
• 1 senoelo sa lebese la linate, senoelo sa 1/2 sa phaenapole e nang le serame, 1/2 senoelo sa fragole se hoammeng, banana e le 'ngoe e nang le serame, 1 tsp. sirapo ea maple

Eketsa e 'ngoe ea lisebelisoa tsena tsa smoothie ho blender e lebelo, e kopanya ho fihlela lisebelisoa li kopane hantle. Kenya lebese le lengata ha ho hlokahala ho thusa ho tšesaane kapa ho theola motsoako.

Baskete e khahlanong le ho ruruha e shebahala joang

Lethathamong le ka tlase ke lisebelisoa tsa ho bokella li-pantry tsa hau le tsona, empa re khothaletsa ho ikopanya le ho itokisetsa pele hore o se ke oa tšoenyeha ka hore na o tla ja eng beke kaofela.

Hopola, ho ruruha ho ama motho e mong le e mong ka tsela e fapaneng, kahoo nahana ka lenane lena la mabenkele e le qalo.

Lihlahisoa

Lisebelisoa:

• tamati
• pelepele e khubelu
• khale
• sepinichi
• basil
• li-blueberries
• tamati ea ciliegia
• meroho ea collard
• mahoholi

Liprotheine kapa mafura a phetseng hantle

Lisebelisoa:

• matsoele a kana
• mahe
• makotomane
• pecans
• peo ea soneblomo

Lebese

Lisebelisoa:

• lebese la almonde
• mayo (Primal kichine)

Lijo tse tloaelehileng tsa Pantry

Lisebelisoa:

• tamati e halikiloeng (Boleng ba Letsatsi le Letsatsi la 365)
• peo ea chia (365 Boleng ba Letsatsi le Letsatsi)
• sirapa ea maple (365 Boleng ba Letsatsi le Letsatsi)
• pasta e sootho ea raese
• linate tsa phaene

Linoko le oli:

• kumine (Boleng ba Letsatsi le Letsatsi la 365)
• paprika e tsubang (365 Boleng ba Letsatsi le Letsatsi)
• oli ea avocado (Primal Kitchen)
• oli ea mohloaare (365 Boleng ba Letsatsi le Letsatsi)
• moferefere

Re sebelisane 'moho le likhamphani tse kang Whole Foods' 365 Everyday Value le Primal Kitchen ho theha lenane lena la li-grocery tse khahlanong le ho ruruha.

Sohle seo u hlokang ho se tseba ka lijo le ho ruruha

Litsebi li fana ka maikutlo a hore ho ruruha ho sa foleng ke sesosa sa mafu a mangata. Haeba u ne u tseba hore ho na le mokhoa oa ho thusa ho fokotsa ho ruruha le ho boloka matšoao a hau a le teng, na u ne u ke ke oa nahana ka ona? Ntle le moo, Hippocrates o kile a re, "Lijo tsa hau e be moriana oa hau 'me moriana oa hau e be lijo tsa hau."

Lipontšo 'meleng oa hau o na le ho ruruha

• ho ruruha ho potoloha mpa
• manonyeletso a bohloko
• ho kgena
• letšollo
• khase
• ho nyekeloa ke pelo
• reflux ea acid
• ho felloa ke takatso ya dijo

Haeba u na le a mang a matšoao ana, ka sebele u lokela ho hlahloba mofani oa tlhokomelo ea bophelo ba hau, kaha a ka u thusa ho hlahloba ho bona hore na ho na le lebaka le leholo la ho tšoenyeha.

Leha ho le joalo, u ka fumana phomolo ka ho etsa liphetoho tse bonolo tsa lijo, joalo ka ho boloka lijo li kena lenaneng la rona la mabenkele le kaholimo.

Nako le nako, mala a rona a 'nile a hlalosoa e le boko ba rona ba bobeli. Joale ke hobaneng ha u sa qale ka mokhoa oa ho folisa ka ho khetha lijo tse matlafatsang?

Ayla Sadler ke motsayaditshwantshô, stylist, moqapi oa risepe, le sengoli indastering ea bophelo bo botle le bophelo bo botle. Hajoale o lula Nashville, Tennessee, le monna oa hae le mora. Ha a le ka kichineng kapa kamora kh'amera, o kanna oa mo fumana a tjeka ho potoloha le toropo le moshanyana oa hae kapa a sebetsa morerong oa hae oa takatso. MaMaTried.co- sechaba sa mme. Ho bona hore na o ikemiselitse eng, mo latele Instagram.