5 Abubuwan girke-girke na Anti-inflammatory da 3 Smoothies don Gutse da ke kumbura

Wadatacce

• Ku ci hanyarku lafiya tare da jerin kasuwancinmu
• 5 girke-girke don mai makon ku
• 1. Shakshuka mai cike da furotin
• 2. Chia iri pudding tare da blueberry compote
• 3. Fresh saladin taliya
• 4. Kullin salatin kaza ya kunsa
• 5. 'Ya'yan itacen marmari mai laushi mai laushi
• 3 girke girke masu dadi
  
• Menene kwandon anti-mai kumburi kama
• Kera
• Sunadarai ko lafiyayyen mai
• Madara
• Ma'ajiyar kayan abinci
• Duk abin da kuke buƙatar sani game da abinci da kumburi
• Alamun jikinka suna fuskantar kumburi
  

Ku ci hanyarku lafiya tare da jerin kasuwancinmu

Bloat ya faru. Yana iya zama saboda ka ci wani abu wanda ya sa cikinka ya fara aiki a kan kari, ko kuma ka ci abincin da ke ɗan gishiri kaɗan, wanda ke haifar da ɗan riƙe ruwa a jikinka.

Amma idan cikin ku yana motsawa sama da gas kawai?

Idan kun kawar da guba na abinci kuma har yanzu kuna jin cakuda, zawo, ko ƙoshin ruwa a duk rana, kuna iya fuskantar kumburi. Kuma ya zama koda abincin "lafiyayye" ne da kake ci, kamar 'ya'yan itace, kayan lambu, kayan kiwo, hatsi, da hatsi, na iya haifar da kumburi a jikinka.

Duk da cewa wannan yakan shafi mutane masu fama da matsanancin ciki, ciwon mara na hanji (IBS), da rashin lafiyan jiki, ɗorawa kan abinci mai yawa a cikin FODMAPs (oligo-, di-, mono-saccharides da polyols) na iya haifar da lamuran narkewa. Ko kuma kuna iya cin abincin Amurkawa na yau da kullun (wato abincin zamani) fiye da yadda kuke tsammani. Dukkanin abincin guda biyu suna rikici tare da mu kuma da mahimmanci suna barin ƙananan ɗaki don kyawawan ƙwayoyin cuta.

Abin farin ciki, akwai amsa ga wannan: Guji abinci mai jawowa, musamman waɗanda ke da gajerun ƙwayoyin carbohydrates.

Wannan shine dalilin da ya sa muka ƙirƙiri wannan ƙananan-FODMAP da kuma jagorar cinikin kumburi a matsayin kayan aiki a gare ku don farawa-fara tafiyar lafiyar ku kuma rabu da alamun kumburi don ku fara rayuwa cikin ƙoshin lafiya, farin cikin ku!

5 girke-girke don mai makon ku

1. Shakshuka mai cike da furotin

Qwai babban tushe ne na furotin, kuma alayyafo da kabeji suna cike cike da abubuwan gina jiki da antioxidants. Kun riga kun sami manyan abubuwa uku, don haka me zai hana ku ƙara vegetablesan vegetablesan kayan lambu da kayan ƙanshi don ƙirƙirar daidaitaccen abincin da za a iya ci don karin kumallo, burodi, abincin rana, ko abincin dare?

Yana aiki: 2

Lokaci: Minti 25

Sinadaran:

• 2 tsp. man avocado
• 1 tumatir, yankakken
• 1/2 kofin gasasshen wuta, tumatir gwangwani (drained *)
• 1/2 barkono kararrawa ja, yankakken
• 1 1/2 tsp. cumin
• 1 1/2 tsp. kyafaffen paprika
• 1/2 kofin manna harissa (na zaɓi *)
• 1-2 kofuna waɗanda
• 1-2 alayyafo alayyafo
• 2-4 qwai

Kwatance:

1. A cikin ƙaramin ƙarfen da aka ɗora a matsakaicin zafi, ƙara man avocado, tumatir, barkono mai ƙararrawa, kayan ƙamshi, da harissa. Sauté na kimanin minti 10, ko har sai cakuda ya fara kauri.
2. Theara kale da alayyafo Ci gaba da dafawa na kimanin minti 2, ko kuma har sai sun fara so.
3. Kirkira bayanan mara kyau ga qwai ta amfani da bayan spatula ta katako.
4. Inara a cikin ƙwai kuma dafa a rufe don kimanin minti 10 ko har sai ana son ƙwai ya ba da gudummawa.
5. Top tare da sabo basil kuma kuyi aiki.

2. Chia iri pudding tare da blueberry compote

Wannan zai zama abun ciye-ciye ko kayan zaki, babu shakka! Abu ne mai sauki, amma cike yake da abubuwan gina jiki da dandano. Ba za mu yanke hukunci ba idan kun ci wannan hidimar ta biyu da kanku. duk da haka, rabawa kulawa ne, don haka muna ba da shawarar yin babban tsari wanda zaku iya ci tsawon mako!

Lokaci: awa 1, minti 5

Yana aiki: 2

Sinadaran:

• 3 tbsp. chia tsaba
• 1 kofin madarar almond
• 1 kofin daskararre daji blueberries
• 1/2 tbsp. maple syrup

Ppara:

• kwayoyi
• ayaba yankakke
• busasshiyar kwakwa

Kwatance:

1. A cikin kwano, ku haɗu da 'ya'yan chia da madarar almond. Da zarar an haɗu sosai, ba da damar zama na mintina 5, sannan ba da motsawa ta ƙarshe don wargaza kowane dunƙulen.
2. Sanya cakuda a cikin firinji don saita awa 1.
3. A cikin ƙaramin kwanon rufi akan matsakaici-ƙaramin wuta, ƙara blueberries da maple syrup kuma a motsa su lokaci-lokaci. Bada hadin ya huce har sai ruwan ya ragu da rabi.
4. Theara sandar blueberry a cikin kwalba kuma sanya a cikin firiji har sai an shirya cakuda pudding.
5. Da zarar an shirya, raba cakuda pudding zuwa kwanuka biyu. Sanya kwandon blueberry a saman da kai tare da kwayoyi, yankakken ayaba, da busasshiyar kwakwa.

3. Fresh saladin taliya

Lokacin da ya kai digiri 80-plus, abu na karshe da kake son ci ko yi shi ne taliya mai zafi, mai yawa. Amma mun samu, wani lokacin kuna buƙatar wannan gyaran taliya.

Saka wannan salatin taliya na bazara. Yana da kalmar salatin a ciki, don haka ka sani ita taliya ce a mafi koshin lafiya! Taliya a madaidaicin rabo kuma an haɗa shi da lafiyayyun kayan lambu da wasu furotin mara laushi na iya samar da abinci mai daɗi da ɗanɗano.

Sanya alayyafan da aka yi da sabo da basil don ɗaukar wannan abincin zuwa matakin na gaba. An yi bikin cin abincin dare!

Lokaci: Minti 35

Yana aiki: 2

Sinadaran:

• 1-2 kofuna marasa alkama maras yisti farfesa farfasta
• 1/2 barkono kararrawa ja, yankakken
• 2 kofuna waɗanda
• 1/2 kofin tumatir ceri, yanka
• Nonon kaza 2

Alayyafo da basil pesto:

• 1-2 alayyafo alayyafo
• 1/2 kofin basil
• 2-3 tafarnuwa tafarnuwa, nikakken
• har zuwa 1/4 kofin man zaitun ko man avocado
• 1/2 tsp gishirin teku
• 1/2 tsp barkono

Kwatance:

1. Heararrawa mai zafi zuwa 350 (F (177 )C).
2. A kan takardar burodi da aka zana da takarda, sai a ƙara ƙirjin kajin a gasa ta tsawon minti 35 ko kuma har sai kaji ya kai zafin jiki na 165ºF (74ºC).
3. Yayinda kaji yana yin burodi, dafa taliya bisa ga umarnin kunshin. Kurkura da lambatu. Sai a dan diga da man zaitun a jefa a hade. Saka a cikin firinji har sai an shirya yin amfani da shi.
4. Sanya dukkan sinadaran kayan kwalliyar a cikin babban abun hadawa mai saurin gaske ka gauraya har sai sun hadu sosai.
5. Cire kaza ka bar shi ya huce, sa'annan ka yanki ko kuma ka fasa (duk abin da ka ga dama).
6. A cikin babban kwano, ƙara taliya, barkono mai kararrawa, tumatir, kaza, da pesto. Jefa hada. Ji dadin!

4. Kullin salatin kaza ya kunsa

Ba dole ne salatin kaza ya zama mai rikitarwa ba. A zahiri, mafi sauki shine mafi kyau (kuma mafi ɗanɗana) a ra'ayinmu. Wannan girke-girke yana da sauri kuma ana iya yin shi gaba don zaɓin abincin-kama-da-tafi. Tana cike cike da furotin da mai mai kyau waɗanda zasu taimake ka ka tsallake wannan tsaka-tsakar dare!

Lokaci: Minti 40

Yana aiki: 2

Sinadaran:

• Ganye masu rufe jiki 2-4 dangane da girma, an cire tushe da kuma ɗauka da sauƙi (don kiyaye su daga karyewa yayin aikin mirgina)
• 2-4 yanka naman alade
• 1 tbsp. Primal Kitchen man avocado
• 2 tbsp. scallions, yankakken
• 1/4 kofin + 1 tbsp. Primal Kitchen mayo
• Nonon kaza 2
• yankakken avocado (na zaɓi *)

Kwatance:

1. Yi zafi a cikin tanda zuwa 350ºF (177ºC).
2. A kan takardar burodi da aka zana da takarda, sai a ƙara ƙirjin kajin a gasa ta tsawon minti 35 ko kuma har sai kaji ya kai zafin jiki na 165ºF (74ºC).
3. Lokacin da kajin ya rage mintuna 15 zuwa 20, ƙara naman alade a kwanon rufi kuma ci gaba da yin burodi.
4. Da zarar an gama, a yanka naman alade da kaza. Sanya gefe.
5. A matsakaiciyar kwano, hada dukkan abubuwan hadin. Saltara gishirin teku da barkono idan ana so.
6. Sanya ganye mai ɗorawa a kan kangon, gefen gefen sama. Sanya adadin adadin salatin kaza.
7. Yi ninki ɗaya, sa'annan ka ninka a cikin gefuna ka ci gaba da juyawa sama. Yi haka don sauran ganyen collard.
8. Yanke rabin tare da kashin baya kuma kuyi aiki da yankakken kayan lambu da hummus ko kokwamba da salatin tumatir.

5. 'Ya'yan itacen marmari mai laushi mai laushi

Idan kana so ka kara kwarewar shirin cin abinci mai saurin kumburi, masu santsi koyaushe tafi-tafi don saurin karin kumallo ko ma abun ciye-ciye.

3 girke girke masu dadi

• Madara na goro kofi 1, ayaba daskararre 2, strawberries kofuna 2, raspberries kofi 2
• 1 kofin madara na kwaya, 1/2 kofin kwakwa ko yoghurt na almond, kofuna 2 na shudayen daji, ayaba daskararre 1, 3 tsp. chia tsaba, 1 1/2 tsp. maple syrup
• 1 kofin madara mai goro, 1/2 kofin abarba mai sanyi, 1/2 kofin daskararrun strawberries, 1 daskararren ayaba, 1 tsp. maple syrup

Anyara kowane ɗayan waɗannan abubuwan laushi mai laushi a cikin mahaɗin mai saurin sauri, haɗuwa har sai abubuwan haɗin sun haɗu sosai. Moreara ƙarin madarar goro idan ana buƙata don taimakawa sirara ko santsi fitar da cakuda.

Menene kwandon anti-mai kumburi kama

Da aka jera a ƙasa su ne abubuwan adana kayan ajiyar kayan abincinku, amma muna ba da shawarar rubanyawa da yin gaba saboda kada ku damu da abin da za ku ci duk mako.

Ka tuna, kumburi yana shafar kowa da kowa daban, don haka yi tunanin wannan jerin cinikin azaman farawa.

Kera

Sinadaran:

• tumatir
• jan barkono mai kararrawa
• Kale
• alayyafo
• basil
• shudawa
• tumatir tumatir
• koren ganye
• scallions

Sunadarai ko lafiyayyen mai

Sinadaran:

• kirjin kaza
• qwai
• goro
• pecans
• 'ya'yan sunflower

Madara

Sinadaran:

• madarar almond
• mayo (Primal Kitchen)

Ma'ajiyar kayan abinci

Sinadaran:

• tumatir da aka yanka (Darajar yau da kullun 365)
• chia tsaba (Darajar yau da kullun 365)
• maple syrup (Darajar yau da kullun 365)
• taliya mai shinkafa ruwan kasa
• pine kwayoyi

Kayan yaji da mai:

• cumin (Darajar yau da kullun 365)
• kyafaffen paprika (Darajar yau da kullun 365)
• man avocado (Kayan abinci na Farko)
• man zaitun (Darajar yau da kullun 365)
• turmeric

Mun yi haɗin gwiwa tare da kamfanoni kamar Whole Foods '365 Darajar yau da kullun da Primal Kitchen don ƙirƙirar wannan jerin kayan abinci na anti-inflammatory.

Duk abin da kuke buƙatar sani game da abinci da kumburi

Masana sun ba da shawarar ƙonewa na kullum shine asalin mafi yawan cututtuka. Idan kun san akwai wata hanya don taimakawa rage ƙonewa da kiyaye alamun ku, ba za ku yi la'akari da shi ba? Bayan haka, Hippocrates ya taɓa cewa, "Bari abincinku ya zama maganinku kuma maganinku ya zama abincinku."

Alamun jikinka suna fuskantar kumburi

• kumburin ciki
• hadin gwiwa
• matse ciki
• gudawa
• gas
• tashin zuciya
• reflux na acid
• rasa ci

Idan kana fuskantar ɗayan waɗannan alamun, to lallai ya kamata ka bincika tare da mai ba da lafiyar ka, domin za su iya taimakawa duba ka ga ko akwai wani babban abin damuwa.

Koyaya, zaku iya samun sassauci a cikin sauye sauye masu sauƙin abinci, kamar adana abincin ku a cikin jerin kasuwancin mu da ke sama.

Lokaci da lokaci, an ambaci hanjinmu a matsayin kwakwalwarmu ta biyu. Don haka me zai hana ku fara aikin warkarwa ta hanyar zabar abinci masu gina jiki?

Ayla Sadler ne mai mai daukar hoto, mai salo, mai girke girke, kuma marubuciya a harkar lafiya da lafiya. A halin yanzu tana zaune a Nashville, Tennessee, tare da mijinta da ɗanta. Lokacin da ba ta cikin ɗakin girki ko bayan kyamarar ba, ƙila za ku same ta tana zagaye gari tare da ɗanta ko kuma tana aiki a kan sha'awarta MaMaTried.co- jama'a ga mama. Don ganin abin da take ciki, bi ta a kai Instagram.