Lijo tsa Wahls bakeng sa Mathata a Ikemetseng: Li-Recipes tse 5 tse monate

Litaba

• 1. Rainbow Chard e nang le Bone Broth le Bacon
• 2. “Rice” ea Khoho ea Sebete ea Khoho
• 3. Slow Cooker Spaghetti Squash
• Lisebelisoa
• Litsela
• 4. Turkey Tacos
• Lisebelisoa
• Litsela
• 5. Wahls Fudge
• Lisebelisoa
• Litsela

Hape re kenyelelitse lijo tse tsoekere tse tsebahalang haholo tsa Wahls.

Phepo e phetha karolo ea bohlokoa ho matlafatseng bophelo ba rona. 'Me haeba u phela le multiple sclerosis (MS), u tseba hantle hore na phepo e nepahetseng e bohlokoa hakae ho laoleng matšoao a tlisoang ke lefu lena le ikemetseng.

Lijo tsa Wahls Protocol li ratoa har'a sechaba sa MS, 'me ho bonolo ho bona hore na hobaneng. E entsoe ke Terry Wahls, MD, mokhoa ona o shebana le karolo eo lijo li e bapalang taolong ea matšoao a MS.

Kamora ho hlahlojoa ha MS ka 2000, Wahls o ile a etsa qeto ea ho kenella ka botebo lipatlisisong tse mabapi le lijo le karolo eo e e bapalang ho mafu a ikemetseng. Seo a se fumaneng ke hore phepo ea paleo e nang le limatlafatsi - e nang le livithamini tse ngata, liminerale, li-antioxidants le mafura a bohlokoa - e thusitse ho fokotsa matšoao a hae.

Haeba u nka qeto ea ho leka Protocol ea Wahls, u tla natefeloa ke spinach, kale, k'habeche, li-mushroom, eiee, broccoli, lihoete le li-beet. Hape u tla ja litholoana tse nang le mebala e mengata tse kang li-blueberries, li-blackberry, le fragole le nama e fepiloeng ka joang le litlhapi tse hlaha.

Litsela tse hlano ke tsena ho u qalisa ka Protocol ea Wahls.

1. Rainbow Chard e nang le Bone Broth le Bacon

Kakaretso e bonolo ea Wahls e nang le limatlafatsi e tsoang Phoenix Helix, blog e entsoeng ke Eileen Laird bakeng sa batho ba latelang phepelo ea autoimmune protocol (AIP), e tletse ka micronutrients ho thusa ho tšehetsa bophelo ba hau. Moro oa masapo le chard li fana ka limatlafatsi tsa bohlokoa ha bacon e fa lijo tsena tatso ea eona e monate.

Etsa risepe ena!

2. “Rice” ea Khoho ea Sebete ea Khoho

Motho e mong ea ratoang haholo ke Wahls ho tsoa ho blog ea Phoenix Helix ke risepe ea "raese" e halikiloeng ea sebete sa kana. E entsoe joalo ka moferefere, risepe ena e tletse meroho e kang lihoete, cauliflower le li-scallion. Hape, e na le protheine e ngata.

Sebete sa kana se u fa li-vithamine A le B tse phahameng haholo 'me risepe e kenyelletsa oli ea coconut, e leng sesebelisoa se tsebahalang ho diresepe tsa mafu a itšireletsang mafung.

Etsa risepe ena!

3. Slow Cooker Spaghetti Squash

Kakaretso ena e tsoang "The Wahls Protocol Cooking for Life" e tla khotsofatsa morati ofe kapa ofe oa pasta. Spaghetti squash ke meroho e monate ebile e makatsang e kang ea pasta eo u ka e tlatsang ka mefuta eohle ea lisoso tse monate.

Haeba u sebelisa seapehi se liehang, ha ua tlameha ho loana le ho leka ho seha squash ka halofo.Tšoaea feela ntho eohle ho moapehi oa hao ea liehang ebe u ipehela nako. Ho chesa ka ontong le hona ho bonolo ha o qeta halash squash. U ka chesa kapa ua sebelisa moapehi oa hao ea liehang ho pheha squash eohle ea mariha, joalo ka butternut, acorn le delicata.

E sebeletsa: 4

Lisebelisoa

• 1 squash e mahareng ea spaghetti
• 1 tbsp. ghee, e qhibilihile
• 1/4 senoelo tomoso ea phepo e nepahetseng
• Letsoai la leoatleng le pepere e ntšo e sa tsoa khuoa

Litsela

1. Ka moapehi ea liehang: Beha squash sa spaghetti ho seapehi se liehang, koahela, 'me u phehe ka tlase bakeng sa lihora tse 8 ho isa ho tse 10, kapa ho fihlela squash e utloa e le bonolo. Tlosa squash 'me ue lumelle hore e pholile ho fihlela u khona ho e sebetsana. Khaola ka halofo ka bolelele, u ntše peo ebe u hlakola likhoele ka fereko.

Ka ontong: Preheat ontong ho ea ho 375 ° F. Khaola squash ka halofo ka bolelele 'me u ntše peo. Beha lihalofo ka lehlakoreng le leholo ka pane e kholo e halikiloeng kapa pampiring ea ho baka. Roast metsotso e 40, kapa ho fihlela o ka phunya squash habonolo ka fereko. Sebelisa fereko ho hlakola likhoele.

1. Kenya “li-noodle” tsa mokopu oa spaghetti ka sekotlolong se seholo ebe u fafatsa lerootho.
2. Fafatsa ka tomoso ea phepo e nepahetseng le letsoai la leoatle le pepere ho latsoa. U ka eketsa sena ka moriana oa hau oa Bolognese kapa oa marinara.

4. Turkey Tacos

Kakaretso ena, e nkiloeng ho "The Wahls Protocol Cooking for Life," ha se risepe e tloaelehileng ea skillet. Sebakeng sa ho pheha meroho ea hau le lisebelisoa tse ling, o sebelisa meroho joalo ka "khetla" ea taco.

Lettuoa la botoro le lettuoa la Boston kapa meroho e meng, joalo ka makhasi a khale a holileng kapa a li-collard, a sebetsa hantle.

E sebeletsa: 4

Lisebelisoa

• 2 tbsp. ghee
• 1 lb fatše Turkey
• Likopi tse 3 tse tšesaane pepere ea tšepe
• Likopi tse 3 tse tšesaane tseiee
• Li-clove tse 3 tsa konofolo, tse halikiloeng
• 1 tbsp. ho noesa taco
• 1/2 senoelo sa cilantro e sa tsoa khuoa
• Sopho e chesang, ho latsoa
• 8 lettuce e kholo, khale, kapa makhasi a collard
• Salsa le guacamole

Litsela

1. Hlatsoa ghee ka stockpot kapa skillet e kholo holim'a mocheso o phahameng. Eketsa Turkey, pelepele ea tšepe, eiee, konofolo le lijo tsa taco. Pheha ho fihlela Turkey e sootho 'me meroho e le bonolo, metsotso e 10 ho isa ho e 12.
2. Sebeletsa cilantro le mongobo o chesang ka lehlakore, kapa u li hlohlelletse ka kotloloho ho skillet.
3. Arola taco e tlatsang har'a makhasi a lettuce. Kenya salsa le guacamole.
4. Rōlela kapa u mene 'me u natefeloe! U ka sebeletsa ho tlatsa bethe ea meroho joaloka salate ea taco.

Keletso ea ho pheha: Ha ho hlokahale hore u kenye metsi kapa moro mafura ha u ntse u pheha nama bakeng sa lijo tsena.

5. Wahls Fudge

Ena ke e 'ngoe ea lipepe tse tsebahalang haholo ho tsoa ho Wahls Protocol, ka hona e hlahella ho "The Wahls Protocol Cooking for Life" - ka phapano e ekelitsoeng ea fudge e tšoeu.

Fudge ena e rata ntho e monate, e monate empa e na le phepo e ngata haholo ho feta lipompong, meketjana kapa tse ling tse tsoekere tse tsoekere. E na le matla a mangata, kahoo e ntle haholo ho ba theolang boima ba 'mele haholo. Haeba u leka ho theola boima ba 'mele, bo natefele haholo.

E sebeletsa: 20

Lisebelisoa

• 1 kopi ea oli ea kokonate
• 1 avocado e mahareng, e koetsoeng le ho eboloa
• 1 senoelo sa morara o omisitsoeng
• ½ senoelo se omisitsoeng sa coconut e sa tsoekere
• 1 tsp. phofo ea cocoa e sa tsoekere

Litsela

1. Kopanya lisebelisoa tsohle tsa sesebelisoa sa lijo. Tsamaiso ho fihlela e boreleli.
2. Tšoaea motsoako ka sejana sa ho baka khalase sa 8 x 8-inch. Refrigerate kapa ho qeta metsotso e 30 ho tiisa fudge. Khaola likarolong tse 20 'me u thabele.

Wahls o re hangata o boloka fudge ka sehatsetsing hore e lule e tiile. Fudge e boloka matsatsi a ka bang mararo - leha hangata e tsamaea kapele haholo.

Phapang ea chokolete ea Mexico: Kenya 1 sinamone ea fatše.

Phapang e tšoeu ea chokolete: Tlosa phofo ea cocoa 'me u etse avocado khetho. Kenya teaspoon e 1 ea vanilla e ntšitsoeng kapa 1/4 teaspoon peo ea linaoa. Fapanyetsana morara o omisitsoeng bakeng sa morara o omisitsoeng oa khauta.

* Mefuta e kaholimo ea diresepe e hatisitsoe hape ho tsoa ho "The Wahls Protocol Cooking for Life" ka tlhophiso le Avery Books, setho sa Penguin Group (USA) LLC, A Penguin Random House Company. Tokelo ea Copyright © 2017, Terry Wahls.

Sara Lindberg, BS, MEd, ke sengoli se ikemetseng sa bophelo bo botle le boikoetliso. O na le lengolo la bachelor lithutong tsa mahlale le degree ea master ea tlhabollo. O qetile bophelo ba hae a ruta batho ka bohlokoa ba bophelo bo botle, bophelo bo botle, ho nahana, le bophelo bo botle ba kelello. O khethehile haholo kamanong ea 'mele ea kelello, a shebile hore na boiketlo ba rona ba kelello le maikutlo bo ama bophelo ba rona bo botle ba' mele joang.