ʻO ka Wahls Diet no nā maʻi autoimmune: 5 mau mea ʻono maikaʻi

Anter

• 1. Rainbow Chard me Both Broth a me Bacon
• 2. Hoʻomaʻa ʻia ke akepaʻa moa me ka "Rice"
• 3. ʻO Slow Cooker Spaghetti Squash
• Nā Pono
• Kuhikuhi
• 4. Tureke Taco
• Nā Pono
• Kuhikuhi
• 5. Wahls Fudge
• Nā Pono
• Kuhikuhi

Hoʻokomo pū mākou i kahi mea ʻono makemake nui ʻia a Wahls.

He mea nui ka meaʻai kūpono i ka hoʻoikaika ʻana i ko mākou olakino. A inā noho ʻoe me ka sclerosis maha (MS), ʻike maikaʻi ʻoe i ka nui o ka papaʻaiʻai koʻikoʻi i ka mālama ʻana i nā ʻōuli e hele mai me kēia maʻi autoimmune.

ʻO ka papaʻai Wahls Protocol kahi punahele i waena o ke kaiāulu MS, a maʻalahi e ʻike i ke kumu. Hana ʻia e Terry Wahls, MD, pili kēia hana i ka hana a ka meaʻai i ka mālama ʻana i nā ʻōuli MS.

Ma hope o kāna hōʻike MS ma 2000, ua hoʻoholo ʻo Wahls e hana i kahi hohonu e noiʻi a puni ka meaʻai a me ke ʻano o ia i nā maʻi autoimmune. ʻO ka mea āna i ʻike ai ʻo kaʻai paleo waiwai-momona i loko o nā huaora, nā minelala, nā antioxidant, a me nā waikawa momona pono - i kōkua i ka hoʻēmi ʻana i kāna mau ʻōuli.

Inā hoʻoholo ʻoe e hoʻāʻo i ka Wahls Protocol, e leʻaleʻa ʻoe i ka nui o ka milo, kale, kāpī, ʻalalā, aniani, broccoli, kāloti, a me nā beet. E ʻahaʻaina pū ʻoe i nā hua momona-kala e like me nā blueberry, blackberry, a me nā strawberry a me nā meaʻai i hānai ʻia a me nā iʻa hihiu.

Eia nā mea ʻelima e hoʻomaka ai i ka Wahl Protocol.

1. Rainbow Chard me Both Broth a me Bacon

ʻO kēia papaʻai momona Wahls-friendly Wahls-friendly mai Phoenix Helix, kahi blog i hana ʻia e Eileen Laird no nā poʻe e ukali nei i ka papa autoimmune protocol (AIP), piha piha i nā micronutrients e kōkua i ke olakino. Hāʻawi ka moa iwi a me ka chard i nā mea momona nui ʻoiai hāʻawi ka puaʻa i kēia meaʻai i kahi ʻono maikaʻi.

Hana i kēia meaʻai!

2. Hoʻomaʻa ʻia ke akepaʻa moa me ka "Rice"

ʻO kekahi punahele ʻoluʻolu Wahls mai ka blog ʻo Phoenix Helix ʻo kēia meaʻai no ka ake moa i hoʻomoʻa ʻia i ka “laiki.” Hana ʻia e like me ka palai, piha kēia kuke i nā mea ʻai e like me nā kāloti, ka pua kō, a me nā scallions. Hoʻohui, kiʻekiʻe i ka protein.

Hāʻawi ke akepaʻa moa iā ʻoe me nā kiʻekiʻe kiʻekiʻe o ka huaora A a me ka B a me ka papa ʻaina me ka aila niu, kahi mea makemake nui ʻia i nā meaʻai no nā maʻi autoimmune.

Hana i kēia meaʻai!

3. ʻO Slow Cooker Spaghetti Squash

ʻO kēia meaʻai mai "The Wahls Protocol Cooking for Life" e māʻona i kekahi mea aloha pasta. ʻO ka palaʻai Spaghetti kahi meaʻono a pīhoihoi hoʻi e like me ka mea kanu pasta e hiki ai iā ʻoe ke luna me nā ʻano mea ʻono ʻono āpau.

Inā hoʻohana ʻoe i kahi kuke lohi, ʻaʻole pono ʻoe e hakakā me ka hoʻāʻo ʻana e ʻoki i ka paukū i ka hapalua.E kuʻi wale i ka mea holoʻokoʻa i kāu kuke lohi a hoʻonoho i kahi manawa. Māmā ka ʻōpala i ka umu ke ʻokiʻoki ʻoe i ka palaʻai. Hiki iā ʻoe ke hoʻomoʻa a hoʻohana paha i kāu mea kuke lohi e hoʻomākaukau i nā kalika hoʻoilo a pau, e like me ka butternut, acorn, a me ka delicata.

Lawelawe: 4

Nā Pono

• 1 ʻōlapa spaghetti waena
• 1 tbsp ghee, hoʻoheheʻe ʻia
• 1/4 kīʻaha hānaiʻai
• ʻO ka paʻakai kai a me ka pepa ʻeleʻele hou

Kuhikuhi

1. I ka mea kuke lohi: E hoʻokomo i ka palaʻai spaghetti i loko o ka mea kuke lohi, uhi, a kuke ma kahi haʻahaʻa no 8 a 10 mau hola, a i ʻole a palupalu ka ʻuʻako. Wehe i ka palaʻai a hoʻoluʻu a hiki i kou hiki ke lawelawe iā ia. E ʻokiʻoki i ka hapalua o ka lōʻihi, e ʻoki i nā ʻanoʻano, a ʻokiʻoki i nā kaula me ke ʻō.

I ka umu: Hoʻopau i ka umu i 375 ° F. E ʻokiʻoki i ka palaʻai i ka hapalua o ka lōʻihi a ʻoki i nā hua. E hoʻomoʻi i nā ʻāpana ʻokiʻoki i lalo i loko o ka ipu hao nui a i ʻole i kahi pā palai. Hoʻomaʻa no 40 mau minuke, a hiki i ka wā e hiki ai iā ʻoe ke hou maʻalahi i ka palaʻai me kahi puna. E hoʻohana i kahi ohe e ʻānai i nā kaula.

1. E hoʻokomo i ka spaghetti squash "noodles" i loko o kahi pola nui a kōpulu me ka ghee.
2. E kāpīpī me ka hū kō a me ka paʻakai o ka moana a me ka pepa e ʻono ai. Hiki iā ʻoe ke luna i kēia me kāu puna punahele Bolognese a i ʻole marinara.

4. Tureke Taco

ʻO kēia meaʻai, i lawe ʻia mai "The Wahls Protocol Cooking for Life," ʻaʻole ia kahi papa hana mākaukau maʻamau. Ma kahi o ka hoʻomākaukau ʻana i kāu greens me nā mea hoʻohui ʻē aʻe, hoʻohana ʻoe i nā greens ma ke ʻano he “shell” o ka taco.

ʻO ka lettuce a me nā lettuce a me nā greens ʻē aʻe, e like me ke kale ʻōliloli makua a i ʻole nā ​​lau collard, hana maikaʻi.

Lawelawe: 4

Nā Pono

• 2 kele. ghee
• 1 lb ka pākeke honua
• 3 mau kīʻaha wili lahilahi
• 3 kīʻaha lahilahi i ka ʻaka
• 3 cloves kālika, ʻeli ʻia
• 1 tbsp mea ʻāpana taco
• 1/2 kīʻaha ʻokiʻoki i ka cilantro hou
• Mākala wela, e ʻono
• 8 lau nui, kale, a i ʻole nā ​​lau collard
• ʻO Salsa a me guacamole

Kuhikuhi

1. Hoʻomaʻamaʻa i ka ghee i loko o kahi waihona a i ʻole ka pūkena nui ma luna o ka wela mehana. E hoʻomoʻi i ka pākē, nā pepa bele, onion, kālika, a me ka mea ʻono taco. Hoʻomoʻa a hiki i ka manawa e pala ai ka pipi a palupalu nā mea kanu, 10 a 12 mau minuke.
2. E lawelawe i ka cilantro a me ka mea wela i ka ʻaoʻao, a i ʻole e hoʻoulu pololei iā lākou i ka pola.
3. E hoʻokaʻawale i ka piha ʻana o ka taco i waena o nā lau lettuce. Hoʻohui salsa a me guacamole.
4. Lola a pelu a ʻoliʻoli! Hiki iā ʻoe ke lawelawe i ka hoʻopihapiha ʻana i kahi moena greens e like me ka salakeke taco.

Kōkua kuke: ʻAʻole pono ʻoe e hoʻohui i ka wai a i ʻole ka broth i ka momona ke kuke ʻoe i kaʻiʻo no kēia ʻai.

5. Wahls Fudge

ʻO kēia kekahi o nā papa hana i makemake nui ʻia mai ka Wahls Protocol, no laila ke ʻike ʻia ma "The Wahls Protocol Cooking for Life" - me kahi ʻano hoʻohui no ka fudge keʻokeʻo.

ʻIno kēia fudge e like me kahi mea hōʻoluʻolu, ʻono akā ʻoi aku ka nui o ka momona o ka momona ma mua o ka momona, nā ʻahaʻaina, a me nā mea ʻono ʻono ʻē aʻe. Mānoanoa ia calorically, no laila maikaʻi loa ia no ka poʻe e lilo ana ka nui o ke kaupaona. Inā ke hoʻāʻo nei ʻoe e lilo i ka paona, ʻoliʻoli iki ia.

Lawelawe: 20

Nā Pono

• 1 aila niu niu
• 1 avocado waena, pitted a peeled
• 1 mau hua waina maloʻo
• ½ kīʻaha maloʻo unsweetened niu
• 1 tsp. pauka koko i hoʻomomona ʻole ʻia

Kuhikuhi

1. Hoʻohui i nā mea hoʻohui āpau i kahi mea hana meaʻai. Hana a hiki i ka laumā.
2. E kaomi i ka hui i loko o kahi pā ipu kīʻaha 8 x 8-ʻīniha. Refrigerate a paʻa hau no 30 mau minuke e hoʻopaʻa i ka fudge. E ʻoki i 20 mau ʻāpana a ʻoliʻoli.

Wahi a Wahls mālama pinepine ʻo ia i ka fudge i loko o ka pahu hau no ka mea paʻa ia. Mālama ka fudge ma kahi o ʻekolu mau lā - ʻoiai ʻoi aku ka wikiwiki o ka hele.

ʻO ka hoʻololi kokoleka Mekiko: Hoʻohui i 1 ʻina teaspoon honua kinamona.

Lolina kokoleka keʻokeʻo: E hoʻokuʻu i ka paukū koko a koho i ka avocado i koho. Hoʻohui i 1 teaspoon vanilla extract a i ʻole 1/4 teaspoon mau hua pīni vanilla. Kuapo i nā hua puaʻa no nā hua pua gula.

* Ua paʻi hou ʻia nā papa kuhikuhi ma luna mai ka "The Wahls Protocol Cooking for Life" ma o ka hoʻonohonoho ʻana me Avery Books, kahi lālā o Penguin Group (USA) LLC, kahi ʻo Penguin Random House Company. Kuleana kope © 2017, Terry Wahls.

ʻO Sara Lindberg, BS, MEd, he mea kākau olakino kūʻokoʻa. Loaʻa iā ia kahi kekelē laepua i ka ʻepekema hoʻoikaika kino a me kahi kekelē laeoʻo ma ka ʻōlelo aʻoaʻo. Ua hoʻolilo ʻo ia i kona ola e aʻo i ka poʻe i ke koʻikoʻi o ke olakino, olakino, noʻonoʻo, a me ke olakino noʻonoʻo. Hana kūikawā ʻo ia i ka pili o ka noʻonoʻo-kino, me ka nānā ʻana i ka hopena o ka maikaʻi o ka noʻonoʻo a me ka noʻonoʻo i ko mākou olakino a me ke olakino.