5 Anti-Inodzivirira Mapoka uye 3 Smoothies eBloated Gut

Zvemukati

• Idya nzira yako uine hutano neyedu yekutenga zvinyorwa
• 5 mabikirwo ekupisa vhiki rako
• 1. Mapuroteni-akazadzwa shakshuka
• 2. Chia mbeu pudding ine blueberry compote
• 3. Nyowani pasta saladi
• 4. Huku saradhi collard inoputira
• 5. Zvibereko zvinonaka Smoothie combos
• 3 zvinonaka mabikirwo
  
• Iko rinorwisa-kupisa dengu rinotaridzika sei
• Gadzira
• Mapuroteni kana mafuta ane hutano
• Dairy
• Pantry chikafu
• Zvese zvaunoda kuti uzive nezve chikafu uye kuzvimba
• Zviratidzo muviri wako uri kuona kuzvimba
  

Idya nzira yako uine hutano neyedu yekutenga zvinyorwa

Bloat inoitika. Zvinogona kunge nekuti wakadya chimwe chinhu chakakonzera dumbu rako kuti utange kushanda nguva yakawandisa, kana kuti uine chikafu chakakwidza zvishoma munyu, zvichikonzera kumwe kuchengetedza kwemvura mumuviri wako.

Asi ko kana dumbu rako richikurudzira zvinopfuura gasi chete?

Kana iwe ukatonga kunze kwekudya chepfu uye uchiri kunzwa musanganiswa we cramping, manyoka, kana acid Reflux mukati mezuva rese, unogona kunge uchinge uchinzwa kuzvimba. Uye zvinoitika kunyangwe "zvine hutano" chikafu chaunodya, senge michero, miriwo, zvigadzirwa zvemukaka, bhinzi, uye zviyo, zvinogona kukonzera kuzvimba mumuviri wako.

Kunyangwe izvi zvinowanzo bata vanhu vane dumbu rakanyanya, rinokanganisa bowel syndrome (IBS), uye allergies, kurodha kumusoro kune chikafu chakakwira muFODMAPs (inogona kuvhurwa oligo-, di-, mono-saccharides uye polyols) zvinogona kukonzera nyaya dzekugaya. Kana iwe unogona kunge uchidya iyo yakajairika yekuAmerican kudya (aka iyo yazvino chikafu) kazhinji kazhinji kupfuura iwe zvaunofunga. Kaviri kudya kunoshatisa neyedu uye zvinonyanya kusiya nzvimbo shoma yemabhakitiriya akanaka.

Neraki, pane mhinduro kune izvo: Dzivisa izvo zvinokonzeresa chikafu, kunyanya izvo zvine pfupi-cheni makabhohaidhiretsi.

Ndosaka takagadzira iyi yakaderera-FODMAP uye inopesana nekuzvimba gwara rekutenga sechishandiso kwauri kuti utange-kutanga rwendo rwako rwehutano uye uputse nezviratidzo zvako zvekuputika kuti utange kurarama uine hutano, uchifara iwe!

5 mabikirwo ekupisa vhiki rako

1. Mapuroteni-akazadzwa shakshuka

Mazai manyuko makuru eprotein, uye sipinashi uye kare zvakazara zvakazara nezvinovaka muviri uye antioxidants. Wakatowana vatatu vakuru, saka wadii kuwedzera mimwe mimwe miriwo nezvinonhuwira kuti ugadzire kudya kwakaringana kunogona kudyiwa kwekuseni, brunch, masikati, kana kudya kwemanheru?

Inoshumira: 2

Nguva: 25 maminetsi

Zvisungo:

• 2 tsp. mafuta avocado
• 1 madomasi, akachekwa
• 1/2 mukombe yakakangwa nemoto, matomatisi emakwenzi (akacheneswa *)
• 1/2 tsvuku bhero mhiripiri, akachekwa
• 1 1/2 tsp. kumini
• 1 1/2 tsp. kusvuta paprika
• 1/2 mukombe harissa paste (kusarudza * *)
• 1-2 makapu kare
• 1-2 makapu sipinashi
• 2-4 mazai

Mafambiro:

1. Mune svikiro yakakanda simbi skillet pamusoro wepakati kupisa, wedzera iyo avocado mafuta, madomasi, bhero mhiripiri, zvinonhuwira, uye harissa. Yakasungirwa kwemaminitsi gumi, kana kusvika musanganiswa wacho watanga kuvhara.
2. Wedzera iyo kare nesipinashi. Ramba uchibika kwemaminitsi maviri, kana kusvika vatanga kuda.
3. Fomu isina kudzika indents mazai achishandisa kumashure kwespatula yemapuranga.
4. Wedzera mumazai uye gadzira usina kufukurwa kwemaminitsi gumi kana kusvika mazai achidikanwa kupa.
5. Pamusoro nebasil nyowani uye shumira.

2. Chia mbeu pudding ine blueberry compote

Ichi chichava chekuenda-kunonoka kana dhizeti, pasina mubvunzo! Izvo zviri nyore, asi zvizere nehutano uye flavour. Hatidi kutonga kana iwe ukadya iyo yechipiri uchizvishandira. zvisinei, kugovana kuve nehanya, saka tinokurudzira kugadzira batch hombe iwe yaunogona kudya mukati mevhiki rese!

Nguva: 1 awa, maminetsi mashanu

Inoshumira: 2

Zvisungo:

• 3 tbsp. chia mbeu
• 1 mukombe almond mukaka
• 1 mukombe yechando bhuruu bhabheri
• 1/2 tbsp. maple manyuchi

Misoro:

• nzungu
• bhanana rakachekwa
• coconut yakatemwa

Mafambiro:

1. Muchidimbu, sanganisa pamwe mbeu dzechia uye mukaka weamondi. Kana uchinge wasangana zvakanaka, tendera kuti ugare kwemaminitsi mashanu, wozopa yekupedzisira kurwisa kuputsa chero clumps.
2. Isa musanganiswa mufiriji kuti ugadzire kweawa imwe.
3. Mune pani diki pamusoro wepakati-wakadzika kupisa, wedzera iyo bhuru bhuruu uye maple sirasi uye fambisa dzimwe nguva. Rega musanganiswa kuti usvike kusvikira mvura yacho yaderedzwa nehafu.
4. Wedzera bhabheriji compote kune chirongo uye woisa mufiriji kusvikira musanganiswa wepudding wagadzirira.
5. Kana uchinge wagadzirira, kamura musanganiswa wepudding mumidziyo miviri. Wedzera bhabheriji compote kumusoro nepamusoro nenzungu, bhanana rakachekwa, uye coconut yakatemwa.

3. Nyowani pasta saladi

Kana yave makumi masere nemasere-kunze kunze, chekupedzisira chaunoda kudya kana kugadzira ishe inopisa, dense pasta. Asi isu tinoiwana, dzimwe nguva iwe unoda iyo pasta inogadziriswa.

Isa ino zhizha pasadhi saladhi. Iine izwi rekuti saladhi mukati maro, saka unoziva kuti ipasta pane yayo ine hutano! Pasita muzvikamu zvekurudyi uye zvakabatanidzwa nemavheji ane hutano uye mamwe mapuroteni akaonda anogona kugadzira kudya kwakasimba-kwakakora uye kunonaka.

Wedzera pane imwe ichangobva kugadzirwa sipinashi uye basil pesto kutora ndiro iyi kune inotevera nhanho. Kudya kwemanheru kwakagamuchirwa!

Nguva: 35 maminetsi

Inoshumira: 2

Zvisungo:

• 1-2 makapu guten-isina shava mupunga farfalle pasta
• 1/2 tsvuku bhero mhiripiri, akachekwa
• 2 makapu kare
• 1/2 mukombe cherry madomasi, akachekwa
• 2 huku mazamu

Sipinachi uye basil pesto:

• 1-2 makapu sipinashi
• 1/2 mukombe basil
• 2-3 clove garlic, minced
• kusvika ku1 / 4 mukombe wemafuta emuorivhi kana mafuta avocado
• 1/2 tsp. gungwa munyu
• 1/2 tsp. mhiripiri

Mafambiro:

1. Preheat oven kusvika ku 350ºF (177ºC).
2. Pane pepa rekubheka rakapetwa nepepa rechinyorwa, wedzera mazamu ehuku uye ubike kwemaminetsi makumi matatu nemashanu kana kusvika huku yasvika mukati mekupisa kwemukati me 165ºF (74ºC).
3. Ipo huku iri kubheka, kubika pasita zvinoenderana nemirayiridzo yepakeji. Rinisa uye dhonza. Wobva wanyorova zvishoma nemafuta emuorivhi uye wokanda kuti ubatanidze. Isa mufiriji kusvikira wagadzirira kushandisa.
4. Isa zvese zvinoshandiswa pesto mune inomhanya-mhanya blender uye sanganisa kusvika zvanyatsobatanidzwa.
5. Bvisa huku uye bvumira kuti itonhorere, wozochekacheka kana kupaza (chero chaunoda).
6. Muhomwe huru, wedzera pasita, tsvuku bhero mhiripiri, Cherry matomatisi, huku, uye pesto. Tora kuti ubatanidze. Nakidzwa!

4. Huku saradhi collard inoputira

Chicken saladi haifanire kunge yakaoma. Muchokwadi, zviri nyore zviri nani (uye tastier) mumaonero edu. Iyi recipe inokurumidza uye inogona kugadzirwa mberi kwekutora-uye-kuenda kwemasikati sarudzo. Yakazara izere nemapuroteni uye mafuta akanaka ayo anobatsira iwe kuti ubve kuburikidza neiyo masikati masikati slump!

Nguva: 40 maminetsi

Inoshumira: 2

Zvisungo:

• 2-4 collard mashizha zvichienderana nesaizi, madzinde akabviswa uye asinganetsi kupisa (kuvachengeta kubva pakupaza panguva yekuumburuka)
• 2-4 zvidimbu zvebhekoni
• 1 tbsp. Primal Kicheni avocado mafuta
• 2 tbsp. scallions, akachekwa
• 1/4 mukombe + 1 tbsp. Primal Kicheni mayo
• 2 huku mazamu
• yakatemwa avocado (sarudzo)

Mafambiro:

1. Preheat oven kusvika 350ºF (177ºC).
2. Pane pepa rekubheka rakapetwa nepepa rechinyorwa, wedzera mazamu ehuku uye ubike kwemaminetsi makumi matatu nemashanu kana kusvika huku yasvika mukati mekupisa kwemukati me 165ºF (74ºC).
3. Kana huku yasara nemaminetsi gumi nemashanu kusvika makumi maviri yasara, wedzera zvimedu zvebhekoni mupani woenderera mberi nekubika.
4. Kana wapedza, bvisa bhekoni nehuku. Kuisa parutivi.
5. Muchidimbu chepakati, sanganisa pamwe zvese zvinoshandiswa. Wedzera gungwa munyu uye mhiripiri kana zvichidikanwa.
6. Isa jira rekorori pakaunda, kumashure kumusoro kumusoro. Wedzera chaunoda huwandu hwehuku saradi.
7. Gadzira panga rimwe, wobva wapeta mumativi uye ramba uchipeta. Ita izvi kumashizha akasara echikorasi.
8. Slice muhafu uchitevedza musana uye ushumire nemacheka akachekererwa uye hummus kana cucumber uye tomato saladhi.

5. Zvibereko zvinonaka Smoothie combos

Kana iwe uchida kutopfuurira mberi yako yekurwisa-kupisa chiitiko-kuronga chiitiko, smoothies anogara ari kuenda-kune kwekukurumidza kudya kwemangwanani kana kunyangwe tudyo.

3 zvinonaka mabikirwo

• 1 mukombe wemukaka wemukaka, 2 mabhanana akaomeswa nechando, 2 makapu mahabhurosi, 2 makapu raspberries
• 1 mukombe wemukaka wemukaka, 1/2 mukombe coconut kana almond yogati, 2 makapu emusango mablueberries, 1 mabhanana echando, 3 tsp. chia mbeu, 1 1/2 tsp. maple manyuchi
• 1 mukombe wemukaka wemukaka, 1/2 mukombe chando chinanaini, 1/2 mukombe mahwendefa echando, 1 bhanana rakaomeswa, 1 tsp. maple manyuchi

Wedzera chero cheizvi smoothie zvinoshandiswa kune inomhanya-mhanya blender, uchibatanidza kusvikira zvigadzirwa zvanyatso kusanganiswa. Wedzera mamwe mukaka wemukaka kana zvichidikanwa kuti ubatsire mutete kana kuburitsa musanganiswa.

Iko rinorwisa-kupisa dengu rinotaridzika sei

Zvakanyorwa pazasi ndizvo zvinoshandiswa kuisa yako pantry ne, asi isu tinokurudzira kupeta uye kukwidziridzira kumberi kuti usazonetseke nezve chekudya vhiki rese.

Ramba uchifunga, kuzvimba kunokanganisa munhu wese zvakasiyana, saka funga nezve urwu runyorwa rwekutenga sepokutangira.

Gadzira

Zvisungo:

• madomasi
• tsvuku bhero mhiripiri
• kare
• sipinashi
• basil
• blueberries
• Cherry matomatisi
• collard greens
• scallions

Mapuroteni kana mafuta ane hutano

Zvisungo:

• mazamu ehuku
• mazai
• walnuts
• pecans
• mbeu yezuva

Dairy

Zvisungo:

• almond mukaka
• mayo (Primal Kicheni)

Pantry chikafu

Zvisungo:

• akachekwa madomasi (365 Mazuva ese Kukosha)
• chia mbeu (365 kukosha kwezuva nezuva)
• maple manyuchi (365 Mazuva ese Kukosha)
• brown mupunga pasta
• paini nzungu

Zvinonhuwira nemafuta:

• kumini (365 Mazuva ese Kukosha)
• kusvuta paprika (365 kukosha kwezuva nezuva)
• mafuta avocado (Primal Kicheni)
• maorivhi (365 Mazuva ese Kukosha)
• turmeric

Isu takabatana pamwe nemakambani akaita seZvese Chikafu '365 Mazuva ese Kukosha uye Primal Kicheni kugadzira iyi anti-kupisa grocery runyorwa.

Zvese zvaunoda kuti uzive nezve chikafu uye kuzvimba

Nyanzvi dzinopa kuzvimba kusingaperi ndicho chikonzero chehosha zhinji. Dai iwe uchiziva kuti paive nenzira yekubatsira kudzikisa kuzvimba uye kuchengetedza zviratidzo zvako, haungazvifunge here? Mushure mezvose, Hippocrates akamboti, "Chikafu chako ngachive mushonga wako uye mushonga wako uve chikafu chako."

Zviratidzo muviri wako uri kuona kuzvimba

• kuzvimba padumbu
• achy majoini
• cramping
• manyoka
• gasi
• kusvotwa
• asidhi Reflux
• kurasikirwa nenzara

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchisangana nahwo hweizvi zviratidzo, iwe unofanirwa kunyatso tarisa mukati nemupi wako wekuchengeta hutano, sezvo ivo vachigona kubatsira kutarisa kuti vaone kana paine chikonzero chakakura chekufunganya.

Nekudaro, iwe unogona kuwana zororo mukuita imwe yakapusa dhayeti shanduko, sekuchengeta chako chikafu chinodyiwa kune yedu yekutengesa zvinyorwa pamusoro.

Nguva nenguva zvakare, ura hwedu hwakave hwakataridzwa sehuropi hwedu hwechipiri. Saka wadii kutanga nzira yekurapa nekusarudza chikafu chinovaka?

Ayla Sadler ari mutori wemifananidzo, stylist, mugadziri weresipi, uye munyori muindasitiri yehutano nehutano. Parizvino anogara muNashville, Tennessee, nemurume wake nemwanakomana. Kana asiri mukicheni kana kuseri kwekamera, unogona kumuwana achitamba achitenderera guta nemukomana wake mudiki kana achishanda pabasa rake rekuda. MaMaTried.co- nharaunda yemhamha. Kuti uone zvaari kuita, mutevere Instagram.