20 IBS-Shamwari Mapoka Ekuyedza Ichi Chitubu

Zvemukati

• Kudya kwemangwanani
• 1. Gluten-isina chiDutch mwana ane bhuruu bhururu maple manyuchi
• 2. Yakaderera FODMAP bhuruu uye coconut muffin
• 3. Kokoti yogati
• 4. Slow cooker berry breakfast quinoa
• Kwekudya kwemasikati
• 5. Inozorodza veggie-yakazadzwa masiki roll
• 6. Nyoro, isina gluten tapioca inoputira
• 7. California roll sushi ndiro
• Mativi uye zvinonaka
• 8. Wasabi-yakashambadza nori crisps
• 9. Basil pesto dip
• 10. Zvigunwe zveVietnamese
• 11. Miriwo mitatu husiku hwekudya kwemanheru
• Kudya kwemanheru
• 12. Creamy tsvuku mhiripiri pesto pasta
• 13. Zvikepe zveZucchini
• 14. Huchi satay inomhanyisa-fry nemupunga manoni
• 15. BBQ kwiza
• Dessert
• 16. Gluten-isina cranberry bhuruu bhuru galeti
• 17. Flourless chokoreti keke
• 18. Vegan sitirobheri ice cream
• 19. Mahwendefa emononi asina Gluteni
• 20. Misi-yemahiribheri machokoreti
• Pazasi mutsara

Chitubu inguva yakakwana yekusanganisa chikafu chako uye kuyedza chimwe chinhu chitsva.

Michero iri kungotanga kusvika, miti iri kuputika nemarimu, uye miriwo yakawanda.

Varimi misika iri kufashukira nezvakanaka zvibereko, uye zvese zviri nyowani uye zvizere nekunaka. Tora mukana weanonaka echirimo zvigadzirwa neiyi IBS-inoshamwaridzika, yakaderera FODMAP mapepa.

Kudya kwemangwanani

1. Gluten-isina chiDutch mwana ane bhuruu bhururu maple manyuchi

Fungidzira pancake, crepe, uye fluffy ngirozi keke vese vaine mwana.

Vaizoita mwana uyu wechiDutch, inofadza, nyore-kugadzira chikafu chamangwanani. Iyi isina-gluten vhezheni inogadzirwa neoat furawa, saka iwe unozogara wakazara zvirinani kusvika masikati.

Ipa mukaka usina-lactose kana mukaka wakasarudzika senge maamondi, oat, kana mukaka wemupunga weiyo 2/3 mukombe mukaka wakazara mumutsara.

Tora recipe!

2. Yakaderera FODMAP bhuruu uye coconut muffin

Blueberries adzoka zvizere mumwaka, zvinoreva chinhu chimwe: muffin. Aya muffin akanyorova anongoda zvinomwe chete, uye anouya pamwechete mune isingasviki awa.

Tora kamukira!

3. Kokoti yogati

MaProbiotic chikamu chakakosha chekudya zvine hutano, kunyanya kune vanhu vane IBS. Wedzera zvimwe zvipenga zvakanaka kune chako chikafu neiyo vegan coconut yogati.

Tora recipe!

4. Slow cooker berry breakfast quinoa

Kanganwa mapakeji akasuruvara epapo uye lumpy oatmeal. Muka kune inopisa, yakagadzirira-kuenda-kuenda mangwanani pamwe neiyi inononoka yekubika berry quinoa.

Muchirimo maabriji anowedzera kuputika kwemavara uye kuravira kune ichi chikafu chine chikafu. Gadzira batch hombe uye chengeta zvese zvakasara mufiriji kuti ugone kudya zvemangwanani vhiki rese usingasimudze chigunwe.

Tora recipe!

Kwekudya kwemasikati

5. Inozorodza veggie-yakazadzwa masiki roll

Masiketi ematsutso anoita zvinomera zvinotapira zvakanyatsonaka zvinofadza, uye VeryWellFit inopa kamukira iyo inobvumira kune zvinonaka zvakasiyana siyana zvinotsiva izvo zvakajairika kabichi.

Iyi recipe itsva inogadzira kudya kukuru kwemasikati. Zvasara zvinopedza mazuva mashoma mufiriji, kuti iwe ugadzire sumbu uye unakirwe mukati mevhiki.

Tora recipe!

6. Nyoro, isina gluten tapioca inoputira

Zvizhinji zvezvitoro-zvakatengwa zvisina-zviputira hazvina kushomeka kupfuura kadhibhodhi zvavakazara nazvo. Gadzira rako rakapfava rinoputira risingaputse iyo nguva yaunoyedza kukotamisa.

Iyi kamukira inoshandisa tapioca furawa kuti iwane iwo maratidziro akakwana, pamwe nekubata kwepasi FODMAP chizi yekunaka. Inotora mukaka usina-lactose kana zvichidikanwa.

Tora recipe!

7. California roll sushi ndiro

Sushi yekuzvigadzirira inodya nguva uye inoteresa. Tora iyo yese yekuravira pasina imwe yenjodzi dzinotenderera.

Kana iwe ukanamatira kune yakadzikira yakaderera FODMAP chikafu, chinotsiva tamari kana coconut amino kune iyo soy muto uye shandisa gariki-isina chizi muto.

Tora recipe!

Mativi uye zvinonaka

8. Wasabi-yakashambadza nori crisps

Vhenekera rurimi rwako (uye zvitadzo) nechikafu chinonaka ichi. Gungwa regungwa rizere nemavitamini ane hutano nemaminerari, uye izvi nori crisps zvinokubhadharira chidimbu chemapaketi ega ega.

Tora recipe!

9. Basil pesto dip

Iwe haugone kutaura kuti uku kunyura hakuna-gluten. Bhesiri nyowani, maorivhi omuorivhi, uye nzungu dzepaini zvinosanganisa kuita dhi inoshamisa. Iwe unogona zvakare kuparadzira dhiza pane sangweji, kuputira, kana nyama kuti bump kumusoro iyo flavour.

Tora kamukira!

10. Zvigunwe zveVietnamese

Ma condiments uye zvimwe zvinonaka zvinowedzera zvinogona kuva dambudziko rakakura pane yakaderera FODMAP chikafu. Izvi zvinonaka zveVietnamese zvinogadzira yakakura IBS-inoshamwaridzika topping iyo inowedzera tira (uye mapurobioti ane hutano) kune yako ndiro.

Tora recipe!

11. Miriwo mitatu husiku hwekudya kwemanheru

Zuva roga roga izuva rakanaka rekudya kwemanheru, asi aya mahedhedhi rolls akakwana echirimo.

Iyo mwenje uye yemhepo bundu inogadzirwa nerutsva rosemary, sage, uye thyme kuwedzera kuputika kwekunaka. Kunyangwe zvirinani, shamwari dzako dzekudya kwemanheru havazomboziva kuti havana-gluten.

Kune yakaderera FODMAP imwe nzira, chinotsiva oat, coconut, almond, kana mupunga wemukaka wemukaka wese mukapisheni.

Tora recipe!

Kudya kwemanheru

12. Creamy tsvuku mhiripiri pesto pasta

Yakapfuma uye yakasviba pasita haifanire kuve chinhu chekare. Iyi kamukira yakashata inoshamisa hutano uye IBS-inoshamwaridzika.

Yakagadzirwa nepepuru tsvuku yakakangwa uye chete 1/3 mukombe we-lactose-isina kirimu, unogona kunakidzwa ne pasta yako usinganetseke nezve akawandisa macalorie kana mafuta.

Tora recipe!

13. Zvikepe zveZucchini

Izvi zvakatonaka kupfuura mbatatisi yakabikwa uye nenzira iri nani kwauri. Iyo zucchini ine hafu yakaburitswa kunze uye izere nemhiripiri, matomatisi, miriwo, uye nzungu dzepaini kugadzira dhizaini inogutsa, inofemerwa neItari.

Tora recipe!

14. Huchi satay inomhanyisa-fry nemupunga manoni

Sunga girizi, yakakwira-FODMAP kutora! Iyi mupunga sosi inomutsa-fry inongonyaradza seyayo shamwari yebhokisi, uye haizokusiye uine chinonamira-chikafu hangover zuva rinotevera.

Tora recipe!

15. BBQ kwiza

Bhengi yakanaka ndeyekuzora. Sanganisa rako rakavhenganiswa musanganiswa risingazokukwesha iwe nenzira isiri iyo.

Iyi recipe inoshandisa kusvuta paprika inotapira, peppercorns, uye kofi ye espresso. Inotsiva decaf espresso bhinzi kana yako system iri kunyanya kunetseka kune caffeine.

Tora recipe!

Dessert

16. Gluten-isina cranberry bhuruu bhuru galeti

Zvakareruka kupfuura payi, aya magaleta ega matenga. Iyo yakasviba, buttery crust ndiyo yakasanganiswa musanganiswa nema tart berries. Dessert haina kuwana zvirinani kupfuura izvi.

Tora recipe!

17. Flourless chokoreti keke

Iri risina chokoreti keke rinokwanisa kuve rakapfuma risingareme zvakanyanya. Mazai machena anowedzera kunaka kwemavara uye mweya kune iyo keke uchichengetedza iyo yakanyungudika-mu-yako-muromo kukwana.

Tora recipe!

18. Vegan sitirobheri ice cream

Uyu mukaka wekokonati ice cream iri nyore padumbu uye inoshamisa inotapira. Kunyangwe zvirinani, zvasara zvinochengeta mushe mufiriji.

Tora recipe!

19. Mahwendefa emononi asina Gluteni

Iwe haugone kupemberera chitubu pasina mandimu - kana mandimu mabara. Iyi tart bhagi inogadzirwa neyebuttery ipfupi yechingwa uye neyakareruka yakabikwa custard. Nyeverwa, vanonyangarika nekukurumidza.

Tora recipe!

20. Misi-yemahiribheri machokoreti

Kana iwe uri mune imwe yemamiriro ekunze ane rombo anowana matsva raspberries muchirimo, aya madiki machokoreti akakwana kune hutano mushure mekudya kwemanheru kana kupa sezvipo (zveZuva raAmai, pamwe?).

Ivo vakafanana nesokoreti-yakavharwa sitirobheri, kunze kwechokoreti inoputira zvizere raspberries uye iri denser, saka iwe unowana yakawanda chokoreti runako pakuruma.

Tora recipe!

Pazasi mutsara

Kungoti nekuti iwe une IBS, hazvireve kuti iwe unofanirwa kunamatira kune imwechete bland chikafu.

Edza chimwe chinhu chitsva uye ongorora zvinonaka zvakaderera FODMAP mapepa. Aya mabikirwo anonaka uye haazoite kuti unzwe sekunge uri kurasikirwa.