Abincin Wahls don Rikicin Cutar Autoimim: 5 Dandan girke-girke

Wadatacce

• 1. Chardi mai Bakan gizo tare da Kashin Kashi da Naman alade
• 2. Hantar Kaza Soyayyen "Shinkafa"
• 3. Slow Cooker Spaghetti Squash
• Sinadaran
• Kwatance
• 4. Turkiya Tacos
• Sinadaran
• Kwatance
• 5. Wahls Fudge
• Sinadaran
• Kwatance

Mun kuma hada da shahararrun kayan zaki na Wahls.

Abinci mai gina jiki yana taka muhimmiyar rawa wajen haɓaka lafiyarmu. Kuma idan kuna rayuwa tare da ƙwayar cuta mai yawa (MS), kun san sarai yadda abinci mai mahimmanci yake cikin sarrafa alamun da ke tattare da wannan cutar ta autoimmune.

Abincin Wahls Protocol shine wanda aka fi so tsakanin al'ummar MS, kuma yana da sauƙi a ga dalilin. Wanda Terry Wahls, MD ya kirkira, wannan hanyar tana mai da hankali ne akan rawar da abinci ke takawa wajen kula da alamun MS.

Bayan gano cutar ta MS a cikin 2000, Wahls ta yanke shawarar yin zurfin zurfin zurfin bincike cikin abinci da kuma rawar da yake takawa a cikin cututtukan autoimmune. Abin da ta gano shi ne cewa abinci mai ƙoshin ƙoshin ƙoshin abinci - mai ɗauke da bitamin, ma'adanai, antioxidants, da mahimmin mai mai ƙima - ya taimaka rage alamun ta.

Idan ka yanke shawarar gwada layin Wahls, zaka ji daɗin alayyafo, kale, kabeji, naman kaza, albasa, broccoli, karas, da beets. Hakanan zaku ci abinci akan fruitsa fruitsan colora coloran launuka kamar su blueberries, berriesaberriesan bishiyoyi, da berriesaberriesa bishiyoyi da ciyawar ciyawa da kifin daji.

Anan akwai girke-girke guda biyar don farawa akan Yarjejeniyar Wahls.

1. Chardi mai Bakan gizo tare da Kashin Kashi da Naman alade

Wannan girke-girke mai wadataccen abinci na Wahls daga Phoenix Helix, shafin yanar gizo wanda Eileen Laird ta kirkira don mutanen da ke bin tsarin abinci na autoimmune (AIP), suna cike da ƙananan ƙwayoyin cuta don taimakawa tallafawa lafiyar ku. Kayan naman kashin da chard suna ba da mahimman abubuwan gina jiki yayin da naman alade ke ba wannan abincin ɗanɗano mai daɗi.

Yi wannan girke-girke!

2. Hantar Kaza Soyayyen "Shinkafa"

Wani fi so Wahls-friendly fi so daga Phoenix Helix blog shine wannan girke-girke na hanta kaza soyayyen "shinkafa." Anyi shi kamar-soya, wannan girkin yana cike da kayan marmari kamar karas, farin kabeji, da scallions. Bugu da ƙari, yana da babban furotin.

Hantar kaza tana ba ku babban adadin bitamin A da B kuma girke-girke ya haɗa da man kwakwa, sanannen sashi a girke-girke na cututtukan da ke cikin jikin mutum.

Yi wannan girke-girke!

3. Slow Cooker Spaghetti Squash

Wannan girkin daga "Wahls Protocol Cooking for Life" zai gamsar da duk wani mai son taliya. Spaghetti squash su ne kayan lambu mai daɗin sha'awa irin na taliya wanda zaku iya ɗora shi da kowane irin kayan miya mai daɗi.

Idan kun yi amfani da mai dahuwa a hankali, ba lallai bane ku yi kokuwa da ƙoƙarin yanke squash cikin rabi.Kawai zana dukkan abin a cikin jinkirin girki kuma saita lokaci. Gasawa a cikin tanda yana da sauƙin sau ɗaya idan ka rage squash. Kuna iya gasa ko amfani da jinkirin mai dafa don shirya duk squash na hunturu, kamar butternut, acorn, da delicata.

Yana aiki: 4

Sinadaran

• 1 matsakaici spaghetti squash
• 1 tbsp. ghee, narkewa
• 1/4 kofin yisti mai gina jiki
• Gishirin teku da barkono barkono sabo

Kwatance

1. A cikin jinkirin dafa abinci: Saka spaghetti squash a cikin mai dafa mai jinkirin, rufe, kuma dafa a ƙasa don 8 zuwa 10 hours, ko har sai squash ya ji laushi. Cire squash din ki barshi ya huce har sai kun iya rike shi. Yanke rabin tsayi, diba tsaba, sai kuma yanke dunƙuran da cokali mai yatsa.

A cikin tanda: Yi amfani da tanda zuwa 375 ° F. Yanke squash a cikin rabin tsawon kuma diba tsaba. Saka raƙun da aka yanke a gefe a cikin babban kwanon ruɓarowa ko a kan rufin dafaffen murfin. Gasa na mintina 40, ko har sai da sauƙin huji squash da cokali mai yatsa. Yi amfani da cokali mai yatsa don kankare igiyoyin.

1. Saka spaghetti squash "noodles" a cikin babban kwano kuma yayyafa da ghee.
2. Yayyafa da yisti mai gina jiki da gishirin teku da barkono don dandana. Hakanan zaka iya ɗora wannan tare da Bolognese da kuka fi so ko marinara sauce.

4. Turkiya Tacos

Wannan girke-girke, wanda aka ɗauka daga "The Wahls Protocol Cooking for Life," ba girke-girke na gwaninta bane. Maimakon shirya ganyen ka tare da sauran sinadaran, zaka yi amfani da ganyen a matsayin taco “shell”.

Salatin man shanu da lemun tsami na Boston ko wasu ganye, kamar su bishiyoyin da suka girma ko kuma ganyen magarya, suna aiki da kyau.

Yana aiki: 4

Sinadaran

• 2 tbsp. ghee
• 1 lb turkey ƙasa
• Kofuna 3 waɗanda aka yankakken yankakken barkono
• Kofuna waɗanda albasasshe uku kaɗan
• 3 tafarnuwa, nikakken
• 1 tbsp. taco kayan yaji
• 1/2 kofin yankakken sabo cilantro
• Hot miya, dandana
• 8 manyan letas, kale, ko ganyen magarya
• Salsa da guacamole

Kwatance

1. Atara ghee a cikin tukunyar ajiya ko babban skillet akan wuta mai matsakaici. Theara turkey, barkono mai ƙararrawa, albasa, tafarnuwa, da kayan ƙanshin taco. A dafa har sai turkey ta yi launin ruwan kasa kuma kayan lambu sun yi laushi, mintuna 10 zuwa 12.
2. Yi amfani da cilantro da miya mai zafi a gefen, ko zuga su kai tsaye cikin gwaninta.
3. Raba taco cike tsakanin ganyen latas. Salara salsa da guacamole.
4. Mirgine ko ninka sama kuma ku more! Hakanan zaka iya yin hidimar cikawa akan gadon ganye azaman salatin taco.

Abincin dafa abinci: Ba kwa buƙatar ƙara ruwa ko broth a kitse lokacin da kuke dafa naman wannan abincin.

5. Wahls Fudge

Wannan ɗayan shahararrun girke-girke ne daga Yarjejeniyar Wahls, don haka kuma ya bayyana a cikin “Tsarin Wahls Protocol Cooking for Life” - tare da ƙarin bambancin don farin fudge.

Wannan fudge yana dandana kamar abin sha, dadi mai dadi amma yafi kayan abinci mai yawa fiye da alewa, bukukuwa, ko wasu kayan zaki masu zaki. Yana da calorically mai yawa, saboda haka yana da kyau ga waɗanda ke rasa nauyi da yawa. Idan kuna ƙoƙari ku rasa nauyi, ku more shi da ɗan sauƙi.

Yana aiki: 20

Sinadaran

• 1 man kwakwa kofi
• 1 matsakaicin avocado, rami da kwasfa
• 1 zabibi
• ½ kofin bushewar kwakwa mara dadi
• 1 tsp. koko mara dadi

Kwatance

1. Haɗa dukkan abubuwan haɗin cikin injin sarrafa abinci. Tsari har sai da santsi.
2. Latsa hadin a cikin kwanon gilashin gilashin inci 8 x 8. Firiji ko daskarewa na mintina 30 don tabbatar da fudge. Yanke cikin murabba'ai 20 kuma ku more.

Wahls ta ce galibi tana adana fudge a cikin firinji don haka ya tsaya daram. Fudge yana kiyayewa na kimanin kwanaki uku - kodayake yawanci yana saurin sauri.

Bambancin cakulan na Mexico: Add karamin cokali na ƙasa kirfa.

Farin bambancin cakulan: Kashe koko foda kuma sanya avocado zaɓi. Teaspoonara ƙara tsami vanilla ƙaramin cokali 1 ko teaspoona 1/an zumar illaan wake na 1/4. Musanya zabibi don zabibi na zinariya.

* An sake sake girke girke-girken da ke sama daga "The Wahls Protocol Cooking for Life" ta hanyar shirya tare da Avery Books, memba na Penguin Group (USA) LLC, Kamfanin Kamfanin Penguin Random House. Hakkin mallaka © 2017, Terry Wahls.

Sara Lindberg, BS, MEd, marubuciya ce mai zaman kanta da kuma dacewa. Tana da digiri na farko a fannin ilimin motsa jiki da kuma digiri na biyu a shawarwari. Ta shafe rayuwarta wajen ilimantar da mutane kan mahimmancin lafiya, walwala, tunani, da lafiyar hankali. Ta ƙware a cikin haɗin-tunani, tare da mai da hankali kan yadda lafiyarmu da tunaninmu ke tasiri ga lafiyarmu da lafiyarmu.