20 IBS-Friendly Recipes don Gwada Wannan bazara

Wadatacce

• Karin kumallo
• 1. Jaririn Yaren mutanen Holland wanda ba shi da alkama tare da shuke-shuken shuke-shuke
• 2. Fananan FODMAP blueberry da muffins na kwakwa
• 3. Yogurt na kwakwa
• 4. Slow cooker berry karin kumallo quinoa
• Abincin rana
• 5. shakatawa kayan marmari mai cike da kayan marmari
• 6. Taushi mai taushi, mara alkama
• 7. California tayi sushi kwanuka
• Gefe da kayan ciye-ciye
• 8. Wasabi-toasted nori crisps
• 9. Basil pesto tsoma
• 10. Pickett mai tsami
• 11. Sau ukku na ganye dare ana jujjuya abincin dare
• Abincin dare
• 12. Kirim mai hade da barkono pesto taliya
• 13. Jirgin ruwan Zucchini
• 14. Kaza satay dama-soya tare da miyar shinkafa
• 15. Shafa BBQ
• Kayan zaki
• 16. Gluten-free cranberry blueberry mini galettes
• 17. Kek cakulan mara laushi
• 18. Kayan itacen cinya na strawberry ice cream
• 19. Ruwan lemon kwalba wanda babu alkama
• 20. Cakulan cakulan da ba shi da nono
• Lineashin layi

Lokacin bazara shine lokacin dacewa don haɗuwa da abincinku kuma gwada sabon abu.

Berries suna farawa don zuwa, bishiyoyi suna fashewa da lemons, kuma ganye suna da yawa.

Kasuwannin manoma suna cike da kyawawan kayan gona, kuma komai sabo ne kuma cike yake da dandano. Yi amfani da kyawawan kayan bazara tare da waɗannan IBS-friendly, ƙarancin girke-girke na FODMAP.

Karin kumallo

1. Jaririn Yaren mutanen Holland wanda ba shi da alkama tare da shuke-shuken shuke-shuke

Ka yi tunanin irin wainar da ake toyawa, da bishiyoyi, da kek malak, kuma suna da ɗa.

Za su yi wa wannan jaririn Dutch, abin jin daɗi, mai sauƙin yin karin kumallo. Wannan sigar da ba ta alkama ana yin ta ne da oat, don haka za ku zauna aƙalla aƙalla har zuwa abincin rana.

Sauya madara mara lactose ko madarar madara kamar almond, oat, ko madarar shinkafa don kofi 2/3 duka madara a girke-girke.

Samu girkin!

2. Fananan FODMAP blueberry da muffins na kwakwa

Blueberries sun dawo daidai a lokacin, wanda ke nufin abu ɗaya: muffins. Wadannan muffin masu danshi suna bukatar abubuwa bakwai kawai, kuma suna haduwa cikin kasa da awa daya.

Samu girke-girke!

3. Yogurt na kwakwa

Magungunan rigakafi wani muhimmin bangare ne na narkewar abinci cikin lafiya, musamman ga mutanen da ke tare da IBS. Someara wasu kwari masu kyau a abincinku tare da wannan yogurt na vegan.

Samu girkin!

4. Slow cooker berry karin kumallo quinoa

Manta da bakin ciki fakitoci nan take da lumpy oatmeal. Tashi zuwa zafi, shirye-tafi-da-kumallo tare da wannan mai saurin girkin berry quinoa.

'Ya'yan bazara suna ƙara fashewar launi da dandano ga wannan karin kumallo mai gina jiki. Yi babban tsari kuma ajiye sauran a cikin firinji don haka zaka iya cin abincin safe duk sati ba tare da ɗaga yatsa ba.

Samu girkin!

Abincin rana

5. shakatawa kayan marmari mai cike da kayan marmari

Ruwan bazara yana sanya kayan marmari masu banƙyama sosai, kuma VeryWellFit yana ba da girke-girke wanda ke ba da damar sauye-sauye masu dadi na kabeji da aka saba.

Wannan sabon girke-girke yana yin babban abincin rana. Abubuwan da aka bari na ƙarshe na lastan kwanaki a cikin firinji, don haka zaku iya yin ɗimbin yawa ku more su cikin mako.

Samu girkin!

6. Taushi mai taushi, mara alkama

Yawancin kayan da aka siye marasa kantin alkama ba su da sassauci fiye da kwalin da suke cike da su. Yi naki mai taushi wanda ba zai fasa lokacin da kake ƙoƙarin lanƙwasa shi ba.

Wannan girke-girke yana amfani da garin tapioca don samun cikakken rubutu, tare da taɓa ƙaran FODMAP cuku don ɗanɗano. Sauya madara mara lactose idan ya cancanta.

Samu girkin!

7. California tayi sushi kwanuka

Sushi na gida yana cin lokaci kuma yana ɗaukar haraji. Samun dukkan dandano ba tare da wani bala'in jujjuyawa ba.

Idan kun tsaya kan tsayayyen abincin FODMAP, maye gurbin tamari ko aminos na kwakwa don miya da kuma amfani da miya mara-tafarnuwa.

Samu girkin!

Gefe da kayan ciye-ciye

8. Wasabi-toasted nori crisps

Haskaka harshenku (da sinus) tare da wannan abun ciye-ciyen. Ruwan teku cike yake da lafiyayyun bitamin da kuma ma'adanai, kuma waɗannan abubuwan nori ɗin zasu ba ku ɗan kuɗi kaɗan na ɗakunan kayan abinci na mutum.

Samu girkin!

9. Basil pesto tsoma

Ba za ku iya faɗi cewa wannan tsoma ba ta da alkama. Basilin sabo, man zaitun, da pine kwayoyi suna haɗuwa don yin tsoma mai ban mamaki. Hakanan zaka iya yada tsoma kan sandwich, nannade, ko nama don cin ɗanɗano.

Samu girke-girke!

10. Pickett mai tsami

Kayan kwalliya da sauran masu haɓaka dandano na iya zama babban ƙalubale akan ƙaramin abincin FODMAP. Wadannan tsinkayen dan K'abilan Biyetnam suna yin babban kayan kwalliyar IBS wanda zai kara dandano (da lafiyar kwayoyi masu tsafta) a cikin faranti.

Samu girkin!

11. Sau ukku na ganye dare ana jujjuya abincin dare

Kowace rana rana ce mai kyau don girkin abincin dare, amma waɗannan ganyayyaki masu yalwa suna dacewa da bazara.

Ana yin kwalliyar haske da iska mai danshi tare da sabon rosemary, sage, da thyme don ƙara ɗanɗano na dandano. Ko da mafi kyawu, abokan cin abincinku ba za su taɓa sanin ba su da alkama ba.

Don ƙaramin FODMAP, maye gurbin oat, kwakwa, almond, ko madarar shinkafa don ɗaukacin madara a girke-girke.

Samu girkin!

Abincin dare

12. Kirim mai hade da barkono pesto taliya

Bai kamata wadataccen taliya mai tsami ya zama abun da ya wuce ba. Wannan girke-girke mai lalacewa yana da ban mamaki da kyau da kuma IBS-friendly.

An yi shi da gasasshen jan barkono da kofi 1/3 na cream maras ƙwai, za ku iya jin daɗin taliya ɗinku ba tare da damuwa da yawan adadin kuzari ko mai ba.

Samu girkin!

13. Jirgin ruwan Zucchini

Wadannan sun fi dadi fiye da dankalin turawa da kuma hanya mafi kyau a gare ku. Rabon zucchini da aka ragargaza ana huda shi kuma an cika shi da barkono, tumatir, ganye, da kuma goro don samar da gamsuwa mai gamsarwa, abincin dare na Italiyanci.

Samu girkin!

14. Kaza satay dama-soya tare da miyar shinkafa

Tsanya ruwan mai, ɗaukakar FODMAP! Wannan farfesun noodle na shinkafa yana da kwantar da hankali kamar takwaransa na dambe, kuma ba zai bar ku da tarkacen kayan abinci ba washegari.

Samu girkin!

15. Shafa BBQ

Kyakkyawan barbecue shine game da goge. Haɗa sirrinka na sirri wanda ba zai shafa maka hanya mara kyau ba.

Wannan girkin yana amfani da kyafaffen paprika, barkono, da kofi espresso. Sauya decaf espresso wake idan tsarinku yafi damuwa da maganin kafeyin.

Samu girkin!

Kayan zaki

16. Gluten-free cranberry blueberry mini galettes

Waɗannan bayanan sirri na sama sun fi sauƙi. Rustaƙataccen fata, ɓawon burodi shine haɗin haɗi tare da 'ya'yan tart. Dessert ba ta da kyau fiye da wannan.

Samu girkin!

17. Kek cakulan mara laushi

Wannan wainar da ba ta da burodin cakula tana sarrafa wadata ba tare da ta yi nauyi ba. Fararen ƙwai yana ƙara daɗi mai daɗi da iska a cikin wainar yayin adana narkar da-a-bakinku.

Samu girkin!

18. Kayan itacen cinya na strawberry ice cream

Wannan ice cream din madara mai sauki ne akan ciki kuma abin al'ajabi mai kirim. Ko da mafi kyawu, ragowar abubuwan adana su sosai a cikin injin daskarewa.

Samu girkin!

19. Ruwan lemon kwalba wanda babu alkama

Ba za ku iya yin bikin bazara ba tare da lemukan lemo ba - ko sandunan lemun tsami. Ana yin waɗannan sandunan karat da ɗan burodin ɗan burodi da kuma ɗan gasa mai sauƙi. Yi gargadi, suna ɓacewa da sauri.

Samu girkin!

20. Cakulan cakulan da ba shi da nono

Idan kana cikin ɗaya daga cikin wurare masu sa'a wadanda suke samun sabbin bishiyoyi a lokacin bazara, waɗannan ƙananan cakulan sun dace da lafiyar lafiyar bayan abincin dare ko kuma bayarwa a matsayin kyaututtuka (don Ranar Uwa, wataƙila?).

Suna kama da cakulan da aka rufe da cakulan, sai dai cakulan yana nade berriesaberriesan bishiyar kuma yana da ɗan kaɗan, don haka kuna samun ƙarin kyakkyawan cakulan a kowace cizo.

Samu girkin!

Lineashin layi

Saboda kawai kuna da IBS, wannan ba yana nufin dole ne ku tsaya ga abinci iri iri ba.

Gwada sabon abu kuma bincika ƙananan girke-girke na FODMAP. Waɗannan girke-girke suna da daɗi kuma ba za su sa ka ji kamar ka ɓace ba.