Nā Kūkākūkā 20 IBS-Friendly e hoʻāʻo i kēia puna
Anter
- ʻAina kakahiaka
- 1. ʻO ka pēpē Dutch-ʻole Gluten me ka syrup maple blueberry
- 2. Mauʻu FODMAP blueberry a me nā muffins niu
- 3. ʻO ka yogurt niu
- 4. ʻO ka mea hoʻomoʻa kīhāpai kīhāpai quinoa
- ʻAina awakea
- 5. ʻO nā ʻōwili puna veggie i hoʻohou ʻia
- 6. ʻ .wili palupalu, gluten-free tapioca
- 7. ʻO nā kīʻaha sushi i ʻōwili ʻia e Kaleponi
- Nā ʻaoʻao a me nā meaʻai māmā
- 8. ʻO crisps nori i kāhi ʻia i Wasabi
- 9. Hoʻomoʻu Basil pesto
- 10. Piko Vietnamese
- 11. ʻO nā lau nahele huakaʻi ʻekolu
- ʻAina ʻaina awakea
- 12. Pasta pīpī pīpī pīpī
- 13. Nā moku Zucchini
- 14. Hoʻomoʻa ka sā moa me nā noodles laiki
- 15. ʻānai BBQ
- ʻO Dessert
- 16. Kāleka liʻiliʻi cranberry blueberry gluten-free
- 17. Keke kokoleka momona ʻole
- 18. ʻO ka hau kalima Vegan
- 19. Nā kī kī lemona-ʻole
- 20. Nā kokoleka raspberry manuahi ʻole
- Laina lalo
ʻO ka puna ka manawa kūpono loa e kāwili i kāu mau meaʻai a hoʻāʻo i kahi mea hou.
Ke hoʻomaka nei ka hiki ʻana o nā hua, e hū ana nā lāʻau me nā lemona, a nui nā mea kanu.
Ke hoʻopiha nei nā mākeke mahiʻai i nā hua nani, a he mea hou a piha nā mea āpau i nā mea āpau. Lawe pono i nā hua puna maikaʻi me kēia mau ʻano mehana IBS, aloha FODMAP haʻahaʻa.
ʻAina kakahiaka
1. ʻO ka pēpē Dutch-ʻole Gluten me ka syrup maple blueberry
E noʻonoʻo i kahi pēpē, crepe, a me nā keke ʻānela fluffy i hānau pēpē.
Hana lākou i kēia pēpē Dutch, kahi mea leʻaleʻa, maʻalahi i ka hana kakahiaka. Hana ʻia kēia mana gluten-ʻole me ka palaoa oat, no laila e noho piha ʻoe ma ka liʻiliʻi a hiki i ka ʻaina awakea.
Hoʻololi i kahi waiū waiū lactose ʻole a i ʻole kahi waiū waiū e like me ka ʻalemona, ka ʻoka, a i ʻole ka waiū laiki no ka 2/3 kīʻaha waiū holoʻokoʻa i ka meaʻai.
E kiʻi i ka meaʻai!
2. Mauʻu FODMAP blueberry a me nā muffins niu
Hoʻi piha ʻo Blueberry i ke kau, ʻo ia hoʻi hoʻokahi mea: muffins. ʻO kēia mau muffins mākū e koi wale i nā mea hana he ʻehiku, a hui pū lākou ma lalo o hoʻokahi hola.
E kiʻi i ka meaʻai
3. ʻO ka yogurt niu
ʻO nā Probiotics kahi ʻāpana nui o ka digestion olakino, keu hoʻi no ka poʻe me IBS. Pākuʻi i kahi mau pilikia maikaʻi i kāu papaʻai me kēia yogurt niu vegan.
E kiʻi i ka meaʻai!
4. ʻO ka mea hoʻomoʻa kīhāpai kīhāpai quinoa
E hoʻopoina i nā pūʻulu ʻino kaumaha a me ka oatmeal lumpy. E ala aʻe i kahi ʻaina kakahiaka wela a mākaukau hoʻi me kēia quinoa kuke lohi.
Hoʻohui nā hua puna i kahi pā o ke kala a me ka ʻono i kēia ʻaina kakahiaka momona. E hana i kahi pūʻulu nui a mālama i ke koena i loko o ka pahu fridge i hiki ai iā ʻoe ke ʻai i ka ʻaina kakahiaka i kēlā me kēia pule me ka hāpai ʻole ʻana i kahi manamana lima.
E kiʻi i ka meaʻai!
ʻAina awakea
5. ʻO nā ʻōwili puna veggie i hoʻohou ʻia
Hana nā ʻōwili puna i nā mea kanu crunchy leʻaleʻa loa, a hāʻawi ʻo VeryWellFit i kahi papa hana e hiki ai i kahi ʻano ʻono o nā hakahaka no ke kāpeti maʻamau.
Hana kēia meaʻai hou i kahi ʻaina awakea maikaʻi loa. ʻO nā koena i hala i kekahi mau lā i loko o ka pahu hau, no laila hiki iā ʻoe ke hana i kahi pūpū a ʻoluʻolu iā lākou i loko o ka pule.
E kiʻi i ka meaʻai!
6. ʻ .wili palupalu, gluten-free tapioca
ʻOi aku ka maʻalahi o ka hapanui o nā wahī gluten-kūʻai ʻia i ka hale kūʻai ma mua o ke kāleka a lākou e piha ai. E hana i kāu wahī palupalu ʻaʻole e haki ka manawa āu e hoʻāʻo ai e piʻo.
Hoʻohana kēia meaʻai i ka palaoa tapioca e kiʻi i ke ʻano maikaʻi, a me kahi paʻi o ka tī FODMAP haʻahaʻa no ka ʻono. Hoʻololi i ka waiū lactose-ʻole inā pono.
E kiʻi i ka meaʻai!
7. ʻO nā kīʻaha sushi i ʻōwili ʻia e Kaleponi
ʻO ka sushi homemade ka manawa a me ka ʻauhau ʻana. E kiʻi i nā mea ʻono āpau me ka ʻole o nā pōpilikia e hele ana.
Inā pili ʻoe i ka papaʻai FODMAP haʻahaʻa haʻahaʻa, e hakahaka i nā tamari a i ʻole nā niamo niu no ka mea ʻono soy a hoʻohana i ka ʻoka chili manuahi ʻole.
E kiʻi i ka meaʻai!
Nā ʻaoʻao a me nā meaʻai māmā
8. ʻO crisps nori i kāhi ʻia i Wasabi
E hoʻomālamalama i kou alelo (a me nā lawehala) me kēia meaʻai māmā. Piha ka limu i nā huaora a me nā minelala olakino, a e uku kēia mau nori crisps iā ʻoe i kahi hapa o kēlā me kēia ʻomo meaʻai māmā.
E kiʻi i ka meaʻai!
9. Hoʻomoʻu Basil pesto
ʻAʻole hiki iā ʻoe ke haʻi i kēia kūpenu me ka manuahi o ka gluten. Hoʻohui ʻia ka basil hou, ka ʻaila ʻoliva, a me nā hua paina e hana ai i ka hou kupaianaha. Hiki iā ʻoe ke pālahalaha i ka hou ma ka sanwī, wahī, a i ʻole ka ʻiʻo e puʻupuʻu i ka ʻono.
E kiʻi i ka meaʻai
10. Piko Vietnamese
Hiki i nā condiment a me nā mea ʻono ʻē aʻe ke lilo i luʻi nui i ka papaʻai haʻahaʻa FODMAP. Hana kēia mau pickles Vietnamese i kahi topping aloha IBS maikaʻi loa e hoʻohui i ka mea ʻono (a me nā probiotics olakino) i kāu pā.
E kiʻi i ka meaʻai!
11. ʻO nā lau nahele huakaʻi ʻekolu
He lā maikaʻi kēlā me kēia lā no ka ʻōwili ʻai, akā maikaʻi kēia mau ʻōwili herbed no ka puna.
Hana ʻia ka palaoa māmā a me ka ea me ka rosemary hou, ka mea akamai, a me ka thyme e hoʻohui i nā hua o ka ʻono. ʻOi aku ka maikaʻi, ʻaʻole e ʻike kāu mau hoa ʻaina awakea he gluten-free lākou.
No kahi koho FODMAP haʻahaʻa, pani i ka oat, ka niu, ka ʻalemona, a me ka waiū laiki no ka waiū holoʻokoʻa i ka meaʻai.
E kiʻi i ka meaʻai!
ʻAina ʻaina awakea
12. Pasta pīpī pīpī pīpī
ʻAʻole pono ka pasta momona a momona i mea o ka wā i hala. ʻO ke olakino decadent he mea kupaianaha olakino a me IBS-aloha.
Hana ʻia me ka pepa ʻulaʻula i hoʻomoʻa ʻia a me 1/3 cup wale nō o ka kirima wai ʻole lactose, hiki iā ʻoe ke leʻaleʻa i kāu pasta me ka hopohopo ʻole e pili ana i ka nui o nā calori a momona paha.
E kiʻi i ka meaʻai!
13. Nā moku Zucchini
ʻOi aku ka ʻono o kēia ma mua o ka uala i hoʻomoʻa ʻia a ʻoi aku ka maikaʻi ma mua ou. Hoʻopili ʻia nā zucchini hapalua a hoʻopiha ʻia me ka pepa, nā tumato, nā mea kanu, a me nā hua paina e hana i kahi ʻaina awakea i hoʻoulu ʻia e ka ʻItalia.
E kiʻi i ka meaʻai!
14. Hoʻomoʻa ka sā moa me nā noodles laiki
E kuʻi i ka momona, lawe kiʻekiʻe-FODMAP! ʻO kēia laiki noodle stir-fry e like me ka ʻoluʻolu e like me ka mea nona ka pahu, a ʻaʻole ia e waiho iā ʻoe me kahi hangover meaʻai ʻole i ka lā aʻe.
E kiʻi i ka meaʻai!
15. ʻānai BBQ
ʻO ka barbecue maikaʻi e pili ana i ka ʻōpala. Hoʻohui i kāu hui pilikino huna ʻole e ʻānai iā ʻoe i ke ala hewa.
Hoʻohana kēia kuke i ka paprika ʻoluʻolu i puhi ʻia, nā pīpī, a me ka kope espresso. Hoʻololi i nā pīni esafeka decaf inā pili nui kāu ʻōnaehana i ka caffeine.
E kiʻi i ka meaʻai!
ʻO Dessert
16. Kāleka liʻiliʻi cranberry blueberry gluten-free
ʻOi aku ka maʻalahi ma mua o ka pai, nā lani kēia mau galeta pilikino. ʻO ka flaky, buttery crust ka hui piha me nā hua tart. ʻAʻole i ʻoi aku ka maikaʻi o ka Dessert ma mua o kēia.
E kiʻi i ka meaʻai!
17. Keke kokoleka momona ʻole
Hoʻokele waiwai kēia keke kokoleka palaoa ʻole me ka kaumaha ʻole. Hoʻohui nā hua keʻokeʻo i kahi ʻano maikaʻi a me ka ea i ka pōpō ʻoiai e mālama ana i ka hemolele hoʻoheheʻe i loko o kou waha.
E kiʻi i ka meaʻai!
18. ʻO ka hau kalima Vegan
Maʻalahi kēia kalima waiū kalima i ka ʻōpū a kupaianaha momona. ʻOi aku ka maikaʻi, waiho maikaʻi nā koena i ka pahu hau.
E kiʻi i ka meaʻai!
19. Nā kī kī lemona-ʻole
ʻAʻole hiki iā ʻoe ke hoʻolauleʻa i ka puna me ka ʻole o nā lemona - a i ʻole nā kī lemon. Hana ʻia kēia mau lāʻau kī me ka pā pōkole palaoa buttery a me kahi kahu mālama moa maʻalahi. E akahele, nalo koke lākou.
E kiʻi i ka meaʻai!
20. Nā kokoleka raspberry manuahi ʻole
Inā ʻoe i loko o kekahi o nā anilaki laki i loaʻa nā raspberry hou i ka wā puna, kūpono kēia mau kokoleka liʻiliʻi no ka mālama olakino ma hope o ka ʻaina awakea a i ʻole hāʻawi ʻia i mau makana (no ka lā makuahine, malia paha?).
Ua like lākou me nā strawberry i uhi ʻia i ke kokoleka, koe wale nō ke ʻākoʻako piha ke kokoleka i nā raspberry a ʻoi aku ka liʻiliʻi, no laila e loaʻa hou iā ʻoe ka maikaʻi kokoleka ma ka nahu.
E kiʻi i ka meaʻai!
Laina lalo
Ma muli o kāu loaʻa iā IBS, ʻaʻole ia he manaʻo e pili ʻoe i nā meaʻai bland like.
E hoʻāʻo i kahi mea hou a ʻimi i nā mea ʻono haʻahaʻa FODMAP. ʻOno kēia mau mea ʻono a ʻaʻole e hōʻoluʻolu iā ʻoe.
HōʻAno Hou I NāʻAtikala
Ke kinona o kou moekolohe