Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 103
Kaona - 4g
Kāpena - 14g
Paena - 4g
Ka Honua Wā 20 min
Prep 20 min , Cook 0 min
Nā lawelawe 6 ( 1'ōwili i kēlā me kēia)
ʻEkolu mau kumu e hoʻopiliʻia ai ka'ōmoleʻo ka uluʻana i ka meaʻai: ua kāpili lākou i kahi hānai huaʻai, uaʻano liʻiliʻi lākou i nā calories (ʻaʻole no ka mālamaʻana i nā meaʻanuʻu), a ua lawa lākou e kūpono i nā meaʻono. . ʻAʻoleʻoluʻolu i kahi mea pale? Kuhi iā ia no kahi'ē aʻe.
Hiki iāʻoe ke hana i kahi roll roll FODMAP, kahiʻaʻole e hoʻomaka i nāʻike IBS, inā e hoʻomanaʻoʻoe i kekahi mau mea. ʻO ka mea mua, e kūlou i nā kīhā haʻahaʻa-FODMAP. Ua palekana nā māmā a pau i heluʻia i loko o nā meaʻai, a hāʻawi mākou iāʻoe i kekahi mau mea'ē aʻe ma lalo nei. ʻO ka lua, e mālama pono i nā'ōmaʻomaʻo o nā maʻi maʻi. Aia nā'āpana keʻokeʻo i ka nui o nā hua,ʻaʻole i like me ka IBS-hoaaloha ināʻaʻoleʻoe e mālama pono iā lākou. ʻO ka hopena, mai hoʻokaumaha nui i ka pepa pepa laiki a me ka meaʻai. Hanaʻia ka pepaʻakika mai ka palaoa o ka tapioca, ka palaoa laiki, ka wai, a me ka paʻakai, nā haʻahaʻa loa ma FODMAP. Aʻoiai heʻano kānana ia o kahi kānana i loko o ia mea, ua kūpono ka maikaʻi o ka palaoa i kahi maikaʻi, aʻaʻole mākou e hoʻohana i ka nui o kēia meaʻai.
Nā meaʻai
- 2 punetēpē kaʻaila haʻahaʻa-sodium soy
- 1/4 teaspoon ka paʻakai
- 1/4 teaspoon ka honua pepaʻeleʻele
- 2 punetēpuni'alaʻula, mau'ōmaʻomaʻo wale nō, minced
- 7 o. kū paʻa, eʻokiʻia i 1/4 inihi'āpana
- 1/2 teaspoon oliveʻaila
- 1/2 kukama, hoʻopiliʻia
- 1/2 mau pepaʻelimaʻulaʻula, hoʻopiliʻia
- 1 pākaʻaka pākahi, kaʻiʻia
- 1/4 pākīkoka,'opiʻokiʻia
- ʻO 18-20 nā mimiki hou
- ʻO nā kukuiʻulaʻula 10-12,ʻokiʻia ma ke kaha
- 1/2 kīʻaha (e like me ka uluʻana o nā alfalfa)
- 6 mau pepa liʻiliʻi i ka laiki
Hoʻomākaukau
1. I loko o ke kīʻaha liʻiliʻi, e hui pū i ka soya, ka paʻakai, ka pepa, a me nā maʻi ala. E kau i nā'āpana'ōpoki i loko o ka paila, e hoʻomaopopo i ka uhiʻia o nā mea a pau, ae waiho i ka marinate no 7-10 mau minuke.
2.ʻOiai ke kalaʻana iāʻoe e hiki keʻoki a kiola i kāu mau mea kanu a hoʻonohonoho pono i loko o ka lima.
3. E hoʻonani i kaʻailaʻoliva ma ka skillet a hoʻopili pono i ka tofu. ʻO ka pale ma kēlā me kēiaʻaoʻao no hoʻokahi minute. Laweʻia mai ka wela a me kahi e pili ana i nā momona, i loko o ka lima e hiki ai.
4. E hoʻopiha i kahi pola nui me ka wai mahana. E lawe mālie i kekahi pepa pepa laiki a hoʻokomo i loko o ke pola, a laila e kau ma kāu papa hana. I kahi lālani ma waena o ke kikowaena, e hoʻonohonoho i kekahi mau'āpana o ke kūkono, ka avocado, a me ka bele pele, e pili ana i ka punetēpē o ke kāloka a me ka ulu o ka alfalfa, 2 a 3 mīmī lau a me nā'ōpuʻu cilantro, a me kahi'āpana o tofu i loko, e waiho ana iʻelua iniha kau ma kēlāʻaoʻao kēiaʻaoʻao. E hoʻopili iʻekoluʻaoʻao e pili ana i nā meaʻai, a laila e hoʻopili pinepine i ka mea e uhi ai ma kaʻaoʻaoʻehā.
5. E hana hou i ke koena o nā pepa pepa laiki a me nā meaʻai. E hana i kāu mea maikaʻi loa e hoʻoholo i ka hoʻokaʻawaleʻana i nā mea a pau i loko o ka 6-he maikaʻi ināʻaʻole i loaʻa ka helu likeʻole o nā'ōmole pepa. He meaʻoluʻolu ia i kēlā me kēiaʻaoʻao.
Nā Hoʻoponopono Māhele a me nā Una
Loaʻa iāʻoe he mau koho no ka mea haʻahaʻa FXMAP i loko o ka hoʻopihapihaʻana i nā mea kanu inā makemakeʻoe e hoʻokaʻawale a hoʻokomo paha i ka mea i heaʻia no nā mea i hanaʻia ma luna nei.
ʻO ka pulu'ōmaʻomaʻu'ōpiopio, kāpena kāpili (e hiki i ka kapu hoʻokahi i kahi noho hoʻokahi e palekana no ka paleʻana i nā hōʻailona),ʻo ka basil hou (he meaʻala aʻoluʻolu ke kohoʻia i ka wā), nā hālaha, a me ke zucchini .
ʻO Tofu kahi māmā māmā. Hiki iāʻoe ke koho e hoʻopiha i kāu mau'ōwili me kaʻai ma kahi.
ʻO kekahi o nā koho maikaʻi loa? Hoʻopiliʻia ka mīkini pīpī i loko o ka māmā like me ka mea i hoʻokomoʻia i ka marinena o ka tofu. He meaʻono ka pele (a me nā kuʻuna).
Nā lawelawe a me lawelawe lawelawe
E wehe ka wai mahana i ka pepa laiki i mua o ke kauʻiaʻana ma luna o ka mahele o kāuʻoihana, no ka mea, hiki iā ia ke pale a paʻakikī i ka mālamaʻana.
Hiki iāʻoe ke hoʻokomo i kēia mau'ōmole i loko o ka mīkini paʻipaʻi, i hanaʻia me ka hapahā kīʻaha pīpī pēpē, ka hapaha kīʻaha soy sauce, 1/2 hapalāʻau i ka wilika wilika, 1/4 kapu i kaʻaila lapaʻau, 1 teaspoon lime wai, a me kahi pine o nā'ōmole pepa ula-nā mea haʻahaʻa-FODMAP a pau ke hauʻoli i ka nui o ka lawelaweʻana.
ʻO kaʻoi aku ka maikaʻi, e hahau i kēia mau puʻupuʻu i ka hopena pule a hauʻoli i kekahi mau lā ma kahi o ka māmā māmā a me ka salakeke paha.