Hoʻopūpī HīpīʻAi'Apia

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Kāleka - 43

ʻAha - 3g

Kāpena - 5g

Paena - 1g

Ka lōʻihi manawa 45 min
Prep 10 min , Cook 35 min
Nā lawelawe 6 (1 kapu kēlā me kēia)

Hoʻomakaʻia kahi'ōpiopio maikaʻi me kahi'ōpūʻala, aʻo kaʻaila i kūʻaiʻia i nā kumukūʻai he nui ka paʻakai a me nā'ālika (aiʻole nā ​​meaʻelua). Inā loaʻa iāʻoe he IBS, hiki i kaʻenehana kūlana kiʻekiʻe o kēia mau mea ke ho'āla i nā hōʻailona hōʻoluʻolu. E mālama iā lākou ma ka hanaʻana i kāu meaʻai ma ka home.

Ke hoʻohana nei kēia meaʻai i nā'ō'ō palaoa, nā aniani lōʻihi me kahi pahu liʻiliʻi, e lawe mai i kahi hōʻailona paʻakikī o ka mea a nāʻaila a me ke kāleka āu e hoʻohanaʻole ai. ʻO nā pākuʻi he mau'ōlelo IBS-lōʻihi e like me kou lōʻihiʻana i ka hoʻohanaʻana i nā'āpana'ōmaʻomaʻo, aʻoi aʻe iʻoi aku i nāʻoihana phytonutrients ma mua o ka pākuhi. E kālepa iā lākou me kekahi mau momona liʻiliʻi haʻahaʻa-haʻahaʻa FODMAP a me bok choy, he kāpena Kāpena, no ka mīpī i maʻalahi eʻaʻai i ka pōmaikaʻi aiʻole ma kona iho pono'ī.

Nā meaʻai

• 1 kaʻailaʻailaʻaila
• 1/4 keʻokeʻo kīʻaha,'āpana'ōmaʻomaʻo wale nō,ʻoʻoki
• 1.5 teaspoons basil maloʻo
• 1.5 teaspoons dried oregano
• 1.5 teaspoons paprika
• ka pinu o nā paʻi pepaʻulaʻula (lalo o ka 1/8 teaspoon, kō koho)
• 3/4 teaspoon ka paʻakai
• 1/4 teaspoon ka honua pepaʻeleʻele
• 1/2 mau kumamaha nui, kahi liʻiliʻi
• 1 liʻiliʻi liʻiliʻi, liʻiliʻi
• 1 pākaʻaka pāʻani, kahi liʻiliʻi
• 1/2 zucchini, i hoʻokuʻuʻia
• 1/2 kīʻaha pīniʻeleʻele, kēlā me kēia pīpī pīpī i 3 mau'āpana
• 1.5 kapu bok choy

Hoʻomākaukau

1. E hoʻonā i kaʻailaʻaila ma luna o ka mahana wela a laila e hoʻokuʻu pono i nā maʻi ala, ka basil, ka oregano, ka paprika, a me ke koho i nā paʻi pepa ula ma kahi oʻelua minuke.
2. E hoʻomoʻi i ke koena o nā meaʻai, koe wale nō ka mea e makemake ai ke kapa. Hoʻolāʻau i 5 mau minuke, e hoʻoulu i ka hapa, e hoʻomaopopo pono i nā mea kanu a pau me nā mea kau.
3. E hoʻouka i 6 mau ipu wai a lawe i ka ipuhao i kahi palapū, a laila e hoʻomohu ma kahi wela wela no 15-20 mau minuke, a hiki i keʻano o keʻano o nā piʻi a me nā kāloti.

1. E hoʻopau i ka wela a hoʻoneʻe i ka bok choy. Hoʻoponopono i ka mea hoʻonani i ka meaʻai.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Bok choy he hale hana ia o nā meaolaola, aia i loko o 70 mau'onike likeʻole a me kaʻike o ka meaola maikaʻi A, C, K, potassium, folate , calcium , B vitamins, hao, aʻoi aku i hoʻokahi kīʻaha (ma kahi wale nō 20 kalolo). Hiki iāʻoe ke loaʻa ma kāu wahi kūʻai nui a hale kūʻai paha, akā, inā pilikiaʻoe, e hoʻohana i ka'ōina, kale, a iʻole kālepa ma kahi. Ua like lākou me nā meaʻai e like me ka mea i makemakeʻia.

No ka mea i hoʻopiliʻia i ka fiber, ka mea e kōkua ai i ka hoʻoponoponoʻana i nā hoʻohaunaʻana o ka huhū, e hoʻokuʻi i hoʻokahi kīʻaha o ke kāpuni kākā. Hoʻokahi nō kaʻaʻa maikaʻi o ka poʻe me IBS i hoʻokahi kīʻaha, a laila e emi mai anaʻoe ma lalo o kēlā me ka mea eʻoliʻoli aiʻoe i ka lawelaweʻana i kēia mea.

Hiki nō hoʻi iāʻoe ke hoʻohui i ke fila ma o ka hoʻohuiʻana i nā hua'ōlelo IBS-friendly-rīwai, rutabaga, parsnips, pūlulu fennel, broccoli, a me nā pele bell he mau koho maikaʻi loa.

Nā lawelawe a me lawelawe lawelawe

E like me kēia, ua nui ka momona o kēia kānana akāʻaʻole nui ka nui o ka meaʻai. E hoʻonui i ka moa lūlū, ka'ūpoki'āpana , a iʻoleʻole i ka tofu (aiʻole eʻoliʻoli wale i kahiʻaoʻao o kēia meʻa me nā'ōwili wai kaomi i tofu ).