5 mau mea hoʻomake i nā mea ʻino a me 3 Smoothies no ka momona momona

Anter

• ʻAi i kou ala olakino me kā mākou papa inoa kūʻai
• 5 mau meaʻai e hoʻomomona i kāu pule
• 1. Shakshuka piha i ka protein
• 2. ʻO ka pudding hua Chia me ka compote blueberry
• 3. Salakeke pasta hou
• 4. Hoʻopili ke kālena salakeke moa
• 5. ʻO nā como momona momona hua maikaʻi
• 3 mau mea ʻonoʻono
  
• He aha ke ʻano o ka hīnaʻi anti-inflammatory
• Hoʻohua
• Nā protein a i ʻole nā ​​momona momona
• Hale waiū
• Mea ʻaʻai pantry
• ʻO nā mea āu e ʻike ai e pili ana i ka meaʻai a me ka mumū
• Hōʻailona kou kino i ka wela
  

ʻAi i kou ala olakino me kā mākou papa inoa kūʻai

Kū ʻo Bloat. Ma muli paha o kou ʻai ʻana i kahi mea i hoʻomaka ai kou ʻōpū e hana i ka manawa, a i ʻole he pāʻina i kiʻekiʻe iki i ka paʻakai, e mālama ana i kahi paʻa wai i kou kino.

Akā he aha inā e hoʻonāukiuki kou ʻōpū ma mua o ka gas?

Inā ua hōʻole ʻoe i ka lāʻau make a ke manaʻo nei ʻoe i ka hui ʻana o ka cramping, diarrhea, a i ʻole reflux waikawa i loko o ka lā, e ʻike paha ʻoe i ka lī. A ua hoʻololi ʻia ʻoiai nā meaʻai "olakino" āu e ʻai ai, e like me nā huaʻai, nā mea kanu, nā huahana waiū, nā legume, a me nā hua kanu, hiki ke hoʻonāukiuki i kou kino.

ʻOiai pili pinepine kēia i ka poʻe me nā ʻōpū nui loa, ka maʻi huhū (IBS), a me nā maʻi āpau, ka hoʻouka ʻana i nā meaʻai kiʻekiʻe ma FODMAPs (hiki i nā oligo-, di-, mono-saccharides a me nā polyols) ke hoʻomaka i nā pilikia digestive. A i ʻole ʻai paha ʻoe i ka papaʻai ʻAmelika maʻamau (aka ka papaʻai o kēia manawa) ma mua o kou manaʻo. Kūleʻa nā papaʻai ʻelua me kā mākou a haʻalele i ka liʻiliʻi no kahi bacteria maikaʻi.

ʻO ka mea pōmaikaʻi, aia kahi pane i kēlā: Hōʻalo i nā meaʻai e hoʻouluulu, ʻo ia hoʻi me nā mea momona momona liʻiliʻi.

ʻO ia ke kumu a mākou i hana ai i kēia low-FODMAP a me ke alakaʻi kūʻai kūʻē anti-inflammatory ma ke ʻano he mea hana no ʻoe e hoʻomaka i kāu huakaʻi olakino a haki me nā hōʻailona o kou mumuna i hiki iā ʻoe ke hoʻomaka i ke ola olakino, hauʻoli ʻoe.

5 mau meaʻai e hoʻomomona i kāu pule

1. Shakshuka piha i ka protein

ʻO nā hua manu kahi kumu waiwai nui o ka protein, a piha ka spinach a me kale i piha i nā meaʻai a me nā antioxidant. Ua loaʻa iā ʻoe kahi trio maikaʻi loa, no ke aha e hoʻohui ʻole ai i kahi mau mea kanu a me nā mea ʻala e hana ai i ka meaʻai kaulike kūpono i hiki ke ʻai ʻia no ka ʻaina kakahiaka, ka ʻaina awakea, ka ʻaina awakea, a me ka ʻaina ahiahi paha?

Lawelawe: 2

Manawa: 25 mau minuke

Nā Pono:

• 2 tsp. ʻaila avokado
• 1 kōmato, ʻokiʻoki
• 1/2 kīʻaha ahi, pūlehu ʻia i loko o ke ahi (ninini *)
• 1/2 ka pepa bele ʻulaʻula, ʻokiʻoki
• 1 1/2 tsp. kumine
• 1 1/2 tsp. paprika puhi
• 1/2 kīʻaha harissa kāpili (pono ʻole * *)
• 1-2 kīʻaha kale
• 1-2 kīʻaha spinach
• 2-4 mau hua

Kuhikuhina:

1. I loko o kahi pāpale hao hao ma luna o ka wela waena, e hoʻohui i ka aila avocado, nā ʻōmato, nā pepelu, nā mea ʻala, a me ka harissa. Kālua ma kahi o 10 mau minuke, a i ka hoʻomaka ʻana o ka momona e mānoanoa.
2. Hoʻohui i ka kale a me ka milo. E hoʻomau i ka kuke ʻana ma kahi o 2 mau minuke, a i ʻole a hoʻomaka lākou e mae.
3. Nā palapala papa pāpaʻu no nā hua e hoʻohana ana i ka hope o kahi spatula lāʻau.
4. Hoʻohui i loko o nā hua a kuke hūnā no 10 mau minuke a i ʻole a makemake ʻia nā hua manu e hāʻawi manawaleʻa ai.
5. ʻO luna me ka basil hou a lawelawe.

2. ʻO ka pudding hua Chia me ka compote blueberry

E lilo kēia i mea ʻai māmā a mea ʻono hoʻi, ʻaʻohe kānalua! He mea maʻalahi ia, akā piha i nā mea momona a me nā mea ʻono. ʻAʻole mākou e hoʻokolokolo inā ʻai ʻoe i kēlā lua lawelawe iā ʻoe iho. Eia nō naʻe, mālama ka kaʻana like ʻana, no laila ke paipai nei mākou e hana i kahi pūʻulu nui i hiki iā ʻoe ke ʻai i loko o ka pule.

Manawa: 1 hola, 5 minuke

Lawelawe: 2

Nā Pono:

• 3 tbsp hua chia
• 1 ʻopa waiū ʻalemona
• 1 mau kīʻaha blueberry hihi
• 1/2 kīʻaha. syrup maple

Nā kikoʻī:

• hua kukui
• maiʻa ʻoki
• niu hoʻēmi ʻia

Kuhikuhina:

1. I loko o kahi pola, hui pū i nā hua chia a me ka waiū almond. I ka hui maikaʻi ʻana, ʻae e noho no 5 mau minuke, a laila e hāʻawi i hoʻokahi hoʻouluulu hope loa e wāwahi i nā ʻōpala.
2. E hoʻonoho i ka hui i loko o ka pahu fridge e hoʻonoho ai i hoʻokahi hola.
3. I loko o kahi ipu liʻiliʻi ma kahi wela mehana, e hoʻopili i nā blueberry a me ka syrup maple a e hoʻowali i kekahi manawa. E ʻae i ka hui e kō a hiki i ka manawa e hoʻoliʻiliʻi ai ka wai i ka hapalua.
4. E hoʻohui i ka compeber blueberry i kahi hue a waiho i loko o ka pahu fridge a hiki i ka mākaukau ʻana o ka pudding.
5. I ka manawa e mākaukau, e puʻunaue i ka hoʻowali pudding i ʻelua pola. E hoʻomoʻi i ka compote blueberry ma luna a luna me nā nati, ka maiʻa i kālai ʻia, a me ka niu desiccated.

3. Salakeke pasta hou

Ke puka ʻo 80-plus kekelē, ʻo ka mea hope āu e makemake ai e ʻai a hana paha he pasta wela ia a me ka manoanoa. Akā loaʻa iā mākou, i kekahi manawa pono ʻoe i ka hoʻoponopono pasta.

Hoʻokomo i kēia salakeke pasta. Loaʻa iā ia ka huaʻōlelo saladi i loko ona, no laila ʻike ʻoe he pasta ia ma ke olakino maikaʻi loa. ʻO Pasta ma nā ʻāpana kūpono a hoʻopili ʻia me nā mea kanu olakino a me kekahi protein protein hiki ke hana i kahi meaʻai momona a momona.

Hoʻohui i kahi spinach hou a me ka basil pesto e lawe i kēia pā i kahi pae aʻe. ʻApono ʻia ka pāʻina pāʻina!

Manawa: 35 mau minuke

Lawelawe: 2

Nā Pono:

• 1-2 kīʻaha gluten-free brown rice farfalle pasta
• 1/2 ka pepa bele ʻulaʻula, ʻokiʻoki
• 2 kīʻaha kale
• 1/2 kīʻaha kīʻaha cherry, ʻoki
• 2 umauma moa

ʻO ka spinach a me ka basil pesto:

• 1-2 kīʻaha spinach
• 1/2 kīʻaha basil
• 2-3 mau kālika kālika, ʻeli ʻia
• a i 1/4 kīʻaha aila aila aila avocado paha
• 1/2 tsp. paʻakai kai
• 1/2 tsp. ka pepa

Kuhikuhina:

1. Preheat umu i 350ºF (177 17C).
2. Ma ka pepa bakena i hoʻopaʻa ʻia me ka pepa pepa, e hoʻomoʻi i nā umauma moa a hoʻomoʻa no 35 mau minuke a hiki i ka moa e hōʻea i ka mahana wela o 165ºF (74ºC).
3. ʻOiai e hoʻomoʻa ana ka moa, e kuke i ka pasta e like me nā ʻōlelo ʻōkuhi. E holoi a hoʻokahe. A laila e māmā māmā me ka ʻaila ʻoliva a hoʻolei e hui. E hoʻokomo i loko o ka pahu hau a hiki i ka mākaukau o ka hoʻohana.
4. E kau i nā meaʻai āpau no ka pesto i ka blender wikiwiki a kāwili ʻia a hui maikaʻi ʻia.
5. Wehe i ka moa a ʻae i ke anuanu, a laila ʻoki a wili paha (ʻo kēlā me kēia āu e makemake ai).
6. I loko o kahi pola nui, e hoʻonui i ka pasta, ka pepa bele ʻulaʻula, nā tōmato cherry, ka moa, a me ka pesto. Kiola e hoʻohui. Nanea

4. Hoʻopili ke kālena salakeke moa

ʻAʻole pono ka paʻakikī i ka sāleta moa. ʻO ka ʻoiaʻiʻo, ʻoi aku ka maʻalahi o ka ʻoi aku (a ʻoi aku ka ʻono) i ko mākou manaʻo. ʻO ka wikiwiki kēia papa hana a hiki ke hana ʻia i mua no kahi koho o ka ʻaina awakea grab-and-go. Paʻa piha i ka protein a me nā momona maikaʻi e kōkua iā ʻoe e hele i waena o kēlā midaf afternoon slump!

Manawa: 40 mau minuke

Lawelawe: 2

Nā Pono:

• 2-4 lau collard e pili ana i ka nui, wehe ʻia nā koʻokoʻo a ʻumeʻume ʻia (e mālama iā lākou mai ka haki ʻana i ka wā o ka ʻoka)
• 2-4 ʻoki o ka puaʻa
• 1 tbsp ʻO kaʻaila avocado Primal Kitchen
• 2 kele. scallions, ʻokiʻoki
• 1/4 kīʻaha + 1 tbsp. ʻO Primal Kitchen mayo
• 2 umauma moa
• ʻokiʻoki avocado (pono ʻole *)

Kuhikuhina:

1. Hoʻopau i ka umu i 350ºF (177ºC).
2. Ma ka pepa bakena i hoʻopaʻa ʻia me ka pepa pepa, e hoʻomoʻi i nā umauma moa a hoʻomoʻa no 35 mau minuke a hiki i ka moa e hōʻea i ka mahana o ka 165ºF (74ºC).
3. Ke loaʻa ka moa i 15 a 20 mau minuke i koe, e hoʻohui i nā ʻoki puaʻa i ka pā a hoʻomau i ka hoʻomoʻa ʻana.
4. Ke pau, ʻokiʻoki i ka puaʻa a me ka moa. Hoʻokaʻawale.
5. I loko o kahi pola waena, e hui pū i nā mea pono āpau. E hoʻohui i ka paʻakai kai a me ka pepa inā makemake ʻia.
6. E kau i kahi lau collard ma ka pā, ma hope ʻaoʻao. Hoʻohui i ka nui o ka huamata moa makemake ʻia.
7. E hana i hoʻokahi pā, a laila pelu i nā ʻaoʻao a hoʻomau i ka pelu ʻana. Hana i kēia no nā lau collard i koe.
8. Māhele i ka hapalua ma ka iwi kuamoʻo a lawelawe me nā mea ʻai i kālai ʻia a me hummus a i ʻole ka kukama a me ka salato kōmato.

5. ʻO nā como momona momona hua maikaʻi

Inā makemake ʻoe e hoʻonui i kāu ʻike hoʻolālā hoʻolālā anti-inflammatory, hele mau nā mea leʻaleʻa no kahi kakahiaka kakahiaka a i ʻole kahi meaʻai māmā.

3 mau mea ʻonoʻono

• 1 kīʻaha waiū nū, 2 maiʻa paʻahau, 2 kīʻaha strawberry, 2 mau kīʻaha raspberry
• 1 kīʻaha waiū nū, 1/2 kīʻaha niu a i ʻole ʻalemona alani, 2 kīʻaha blueberry hihiu, 1 maiʻa paʻa, 3 tsp. nā hua chia, 1 1/2 tsp. syrup maple
• 1 kīʻaha waiū nū, 1/2 kīʻaha paina paʻahau, 1/2 kīʻaha strawberry paʻahau, 1 maiʻa paʻa, 1 tsp. syrup maple

Hoʻohui i kekahi o kēia mau mea leʻaleʻa i ka blender wikiwiki, kāwili ʻia a hui maikaʻi ʻia nā mea hoʻohui. Hoʻohui hou i ka waiū nut inā pono e kōkua i ka lahilahi a hoʻomāliʻi paha i ka hui.

He aha ke ʻano o ka hīnaʻi anti-inflammatory

Ma ka papa inoa ma lalo nā mea hana e mālama ai i kāu pantry, akā paipai mākou e pāpālua a hoʻomākaukau i mua no laila ʻaʻole ʻoe e hopohopo e pili ana i ka mea e ʻai ai i ka pule holoʻokoʻa.

E noʻonoʻo, pili ka puhū i nā mea āpau āpau, no laila e noʻonoʻo i kēia papa inoa kūʻai me he hoʻomaka.

Hoʻohua

Nā Pono:

• ʻōmato
• pepa bele ʻulaʻula
• kale
• milo
• basil
• blueberry
• ʻumeke cherry
• greens collard
• scallions

Nā protein a i ʻole nā ​​momona momona

Nā Pono:

• umauma moa
• huamoa
• walnuts
• pecans
• nā hua pua lā

Hale waiū

Nā Pono:

• waiū ʻalemona
• mayo (Primal Kitchen)

Mea ʻaʻai pantry

Nā Pono:

• nā kōmato diced (365 Nā Lā La Loa)
• nā hua chia (365 Nā waiwai o kēlā me kēia lā)
• maple syrup (365 Nā Lā La Loa)
• palaoa kālika pasta
• pine kukui

Nā mea ʻala a me nā aila:

• kumino (365 Nā Lā La a pau)
• ka paprika puhipaka (365 Nā Lā La a pau)
• kaʻaila avocado (Primal Kitchen)
• ʻoliva aila (365 Nā waiwai o kēlā me kēia lā)
• kuhukukū

Ua hana pū mākou me nā hui e like me Whole Foods '365 Everyday Value a me Primal Kitchen e hana i kēia papa inoa anti-inflammative list.

ʻO nā mea āu e ʻike ai e pili ana i ka meaʻai a me ka mumū

Hōʻike ka poʻe loea i ka mumū mau ke kumu o ka nui o nā maʻi. Inā ʻoe i ʻike aia kahi ala e kōkua ai e hōʻemi i ka mumū a hoʻomau i kāu mau ʻōuli, ʻaʻole ʻoe e noʻonoʻo iā ia? Ma hope o nā mea āpau, ua ʻōlelo ʻo Hippocrates i kekahi manawa, "E hoʻolilo i kāu ʻai i lāʻau lapaʻau a ʻo kou lāʻau kāu meaʻai."

Hōʻailona kou kino i ka wela

• bloating a puni ka ʻōpū
• hui ami
• cramping
• pāhoehoe
• ʻenekini
• nausea
• reflux waikawa
• nalo ʻai ʻole

Inā ʻoe e ʻike nei i kekahi o kēia mau ʻōuli, pono ʻoe e nānā pū me kāu mea mālama ola, no ka mea hiki iā lākou ke kōkua e ʻike inā aia kekahi kumu nui aʻe no ka hopohopo.

Eia nō naʻe, ʻike ʻoluʻolu paha ʻoe i ka hoʻololi ʻana i nā papaʻai meaʻai maʻalahi, e like me ka mālama ʻana i kāu meaʻai i kā mākou papa inoa kūʻai ma luna.

ʻO ka manawa a me ka manawa hou, ua kuhikuhi ʻia kā mākou ʻōpū ʻo ko mākou lolo ʻelua. No laila no ke aha e hoʻomaka ʻole ai i ke kaʻina hana o ka hoʻōla ma ke koho ʻana i nā meaʻai hānai?

ʻO Ayla Sadler he mea paʻi kiʻi, stylist, hoʻomohala meaʻai, a me ka mea kākau i ka ʻoihana olakino a olakino. Noho ʻo ia i kēia manawa ma Nashville, Tennessee, me kāna kāne a me kāna keiki kāne. Ke noho ʻole ʻo ia i ka lumi kuke a i ʻole ma hope o ka pahupaʻiwikiō, hiki paha iā ʻoe ke ʻike iā ia e puni ana i ke kūlanakauhale me kāna keiki kāne a i ʻole e hana ana i kāna pāhana aloha MaMaTried.co- kahi kaiāulu no ka mama. E ʻike i kāna mea e hana nei, e hāhai iā ia Instagram.