Iyo Wahls Kudya kwe Autoimmune Dambudziko: 5 Inonaka Mapepa

Zvemukati

• 1. Rainbow Chard neBone Broth uye Bacon
• 2. Chicken Chiropa Yakabikwa "Mupunga"
• 3. Slow Cooker Spaghetti Squash
• Zvinoshandiswa
• Mirayiridzo
• 4. Turkey Tacos
• Zvinoshandiswa
• Mirayiridzo
• 5. Wahls Fudge
• Zvinoshandiswa
• Mirayiridzo

Isu takabatanidzawo Wahls 'dhizeti inozivikanwa kwazvo.

Kudya zvinovaka muviri kunoita basa rakakosha mukusimudzira hutano hwedu. Uye kana iwe uchirarama neakawandisa sclerosis (MS), iwe unoziva zvese zvakanyanyisa kuti kudya kwakakomba kuri sei mukugadzirisa zviratidzo zvinouya neichi autoimmune chirwere.

Kudya kweWahls Protocol kunodiwa pakati penharaunda yeMS, uye zviri nyore kuona kuti sei. Yakagadzirwa naTerry Wahls, MD, iyi nzira inotarisana nebasa rinoitwa nechikafu mukutungamira kwezviratidzo zveMS.

Mushure mekuongororwa kwake kweMMS muna 2000, Wahls akafunga kuita dhivha yakadzika mukutsvaga kwakatenderedza chikafu uye chinzvimbo chinoita muzvirwere zve autoimmune. Izvo zvaakawana ndezvekuti chikafu-chakapfuma paleo chikafu - chakakwira mavitamini, zvicherwa, antioxidants, uye akakosha mafuta acids - zvakabatsira kudzikisa zviratidzo zvake.

Ukasarudza kuyedza Wahls Protocol, iwe unonakidzwa nesipinashi yakawanda, kare, kabichi, howa, hanyanisi, broccoli, karoti, uye beet. Iwe uchazodyawo michero ine ruvara-rwakadai semabhuruu, mabheribheri, uye mahabhurosi uye nyama dzakadyiswa neuswa nehove dzemusango.

Heano mashanu mabikirwo kuti utange paWahls Protocol.

1. Rainbow Chard neBone Broth uye Bacon

Iyi recipe-dense Wahls-inoshamwaridzika recipe kubva kuPhoenix Helix, bhurogu yakagadzirwa naEileen Laird kune vanhu vanoteedzera autoimmune protocol (AIP) chikafu, izere izere nema micronutrients kubatsira kutsigira hutano hwako. Iyo pfupa muto uye chard inopa yakakosha zvinovaka muviri nepo bhekoni ichipa chikafu ichi kunaka kwayo kunonaka.

Ita iyi recipe!

2. Chicken Chiropa Yakabikwa "Mupunga"

Mumwe mudiwa-anodiwa naWahls kubva kuFenieni Helix blog ino irisipi yehuku yechiropa yakakangwa "mupunga." Yakagadzirwa senge yekumhanyisa-fry, iyi yekubheka izere neveggies senge makarotsi, cauliflower, uye scallions. Uyezve, yakawandisa mapuroteni.

Iyo huku chiropa inokupa iwe yakakwira mwero wevhitamini A uye B uye iyo yekuwedzera inosanganisira coconut mafuta, chinozivikanwa chinongedzo mumabikirwo ezvirwere zve autoimmune.

Ita iyi recipe!

3. Slow Cooker Spaghetti Squash

Iyi kamukira kubva ku "The Wahls Protocol Kubika Hupenyu" ichagutsa chero mudiwa wepasta. Spaghetti squash inonaka uye inoshamisa pasta-semuriwo iwe waunogona kumusoro nemhando dzese dzesoso inonaka.

Kana ukashandisa mubiki anononoka, haufanire kurwisana nekuyedza kucheka squash muhafu.Ingo rongedza icho chinhu chese mune chako chinononoka mubiki uye woisa timer. Kucheka muchoto zvakare zvakareruka kana uchinge watsemura squash. Iwe unogona kugocha kana kushandisa wako anononoka mubiki kugadzirira ese echando squash, senge butternut, acorn, uye delicata.

Inoshumira: 4

Zvinoshandiswa

• 1 wepakati spaghetti squash
• 1 tbsp. ghee, yakanyauka
• 1/4 mukombe mbiriso yekudya
• Gungwa munyu uye chitsva pasi pevhu mhiripiri

Mirayiridzo

1. Mune mubiki anononoka: Isa spaghetti squash mubiki inononoka, kufukidza, uye gadzira pazasi kwemaawa masere kusvika gumi, kana kusvika squash yanzwa nyoro. Bvisa squash uye rega itonhorere kusvikira iwe wagona kuibata. Cheka nehafu kureba, bvisa mbeu, uye bvisa tambo neforogo.

Muchoto: Preheat oven kusvika 375 ° F. Cheka squash muhafu urefu uye buritsa mbeu. Isa mahafu akacheka-divi pasi mupani hombe yekugocha kana pane rimmed kubheka pepa. Roast kwemaminitsi makumi mana, kana kusvika iwe ugone kubaya squash neforogo. Shandisa forogo kukwenya tambo.

1. Isa spaghetti squash "manoodles" muhombodo hombe uye unyoroze neghee.
2. Fukidza nembiriso inovaka muviri uye gungwa munyu uye mhiripiri kuravira. Iwe unogona zvakare pamusoro izvi neyaunofarira Bolognese kana marinara muto.

4. Turkey Tacos

Iyi yekubheka, yakatorwa kubva ku "Iyo Wahls Protocol Kubika Hupenyu," haisi yakajairika skillet recipe. Panzvimbo pekugadzirira magidhi ako nezvimwe zvinoshandiswa, iwe unoshandisa magidhi se "taco" taco.

Butter lettuce uye Boston lettuce kana mamwe magidhi, senge akakura curly kare kana makorari mashizha, anoshanda nemazvo.

Inoshumira: 4

Zvinoshandiswa

• 2 tbsp. ghee
• 1 lb pasi turkey
• 3 makapu akachekwa akachekwa bhero mhiripiri
• 3 makapu akachekwa hanyanisi
• 3 gariki clove, minced
• 1 tbsp. taco mwaka
• 1/2 mukombe yakakangwa yakachena cilantro
• Hot muto, kuravira
• 8 guru lettuce, kare, kana collard mashizha
• Salsa uye guacamole

Mirayiridzo

1. Pisa iyo ghee mune stockpot kana hombe skillet pamusoro pepakati-yakanyanya kupisa. Wedzera iyo turkey, bhero mhiripiri, hanyanisi, gariki, uye taco mwaka. Pheka kusvikira turkey yasviba uye miriwo iri nyoro, maminetsi gumi kusvika gumi nemaviri.
2. Shumira cilantro uye muto unopisa kune rumwe rutivi, kana kuti uzvikurudzire zvakananga mu skillet.
3. Gurai taco ichizadza pakati pemashizha lettuce. Wedzera salsa uye guacamole.
4. Rongedza kana kupeta kumusoro uye unakirwe! Iwe unogona zvakare kushandira kuzadza pamubhedha wemidhii se taco saladi.

Kubika zano: Haufanire kuwedzera mvura kana muto kumafuta kana uchibika nyama yechikafu ichi.

5. Wahls Fudge

Iyi ndeimwe yemabikirwo anozivikanwa kubva kuWahls Protocol, saka zvakare inowanikwa mu "Iyo Wahls Protocol Kubika Hupenyu" - ine imwe misiyano yakawedzerwa yechena fudge.

Iyi furu inonaka senge inofarirwa, inotapira inotapira asi yakawandisa zvine hutano kupfuura zviwitsi, mapato, kana mamwe madhiri anotapira. Iyo calorically dense, saka yakanaka kune avo vari kurasikirwa uremu hwakawandisa. Kana iwe uri kuyedza kudzikisa huremu, nakidzwa zvishoma.

Inoshumira: 20

Zvinoshandiswa

• 1 mukombe kokonati mafuta
• 1 wepakati avocado, yakasungwa uye yakasvuurwa
• 1 mukombe mazambiringa akaomeswa
• ½ mukombe wakaomesa unsweetened coconut
• 1 tsp. unsweetened cocoa powder

Mirayiridzo

1. Sungai zvese zvinoshandiswa muzvigadzirwa zvekudya. Maitiro kusvikira akatsetseka.
2. Dhinda musanganiswa mu 8 x 8-inch girazi kubika ndiro. Refrigerate kana kupisa kwemaminitsi makumi matatu kuti usimbise fudge. Cheka muzvikamu makumi maviri uye unakirwe.

Wahls anoti anowanzo chengeta fudge mufiriji kuti igare yakasimba. Iyo fudge inochengeta kwemazuva angangoita matatu - asi kazhinji inowanzoenda nekukurumidza.

Mexican chokoreti kusiyanisa: Wedzera 1 teaspoon pasi sinamoni.

Chokoreti chena misiyano: Tumira cocoa poda uye ita iyo avocado inosarudzika. Wedzera 1 teaspoon vanilla extract kana 1/4 teaspoon vanilla bean mbeu. Chinjana mazambiringa akaomeswa egoridhe akaomeswa.

Mapapiro ari pamusoro akanyorwa kubva ku "The Wahls Protocol Cooking for Life" nekuronga naAvery Mabhuku, nhengo yePenguin Group (USA) LLC, A Penguin Random House Company. Copyright © 2017, Terry Wahls.

Sara Lindberg, BS, MEd, anoshanda akazvimiririra nezvehutano uye munyori wemuviri. Anobata dhigirii reBachelor mukurovedza sainzi uye dhigirii raTenzi mukupa mazano. Akapedza hupenyu hwake achidzidzisa vanhu nezve kukosha kwehutano, hutano, kufunga, uye hutano hwepfungwa. Iye anozvisarudzira mukubatana kwepfungwa-nemuviri, achitarisa kuti kugadzikana kwedu kwepfungwa uye kwepamoyo kunokanganisa sei hutano hwedu uye hutano.