Nā Kūpoki Kūlohelohe me Citrus Guac

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 105

Kaona - 7g

Kāpena - 2g

Paena - 8g

Ka lōʻihi manawa 45 min
Prep 15 min , Cook 30 min
Nā lawelawe 10 (1 pōle + 1 tablespoon guac)

Hiki ke hoʻomaopopo i kahi meaʻai papaʻai meaʻai no nā mea kiʻekiʻe-FODMAP e like me ke kāleka, aniani, a me ka palaoa. ʻAʻohe o kēia mau meaʻai. Ma waho aʻe o ka hoʻolāʻau paʻakai a me nā meaʻala, ua nui loa lākou i "'ōlohelohe," no lailaʻaʻole ponoʻoe e hopohopo e pili ana i ke kumu o nā hōʻike IBS.

Hiki keʻonoʻia ke kui guacamole me ka waiʻalani. Hoʻohālikelikeʻia kahiʻalani hou he mea haʻahaʻa-FODMAP no kona mau mea'alapiliʻona palekana, aʻo ka waiʻalani e palekana a hiki i ka hapalua hapa. ʻO ke kumukūʻau a me ka paikomo avocado e hana ai i kahi meaʻono, hoʻoluʻu i ka puʻu me nā mea'ūpona i ka'ualuki me ka'anamemona.

Nā meaʻai

• 1 paona 85% hau ulu
• 1½ teaspoon ka paʻakai
• 1/4 teaspoon ka honua pepaʻeleʻele
• 1/2 teaspoon kahi hoʻokipa honua
• 1/2 teaspoon ka'alamona
• 1/4 teaspoon ka kumini cumin
• 1 pāpākuʻu kaiaulu, pīkī a'ōpala
• 3 punetēponi ka waiʻalani
• zest from 1 medium orange
• nā'ōmole pepaʻalani (lalo o ka 1/8 teaspoon, kohoʻole)
• 1½ teaspoon ka paʻakai
• 1/4 teaspoon ka honua pepaʻeleʻele
• 1 punetēpī ka lauʻo cilantro i kālaiʻia

Hoʻomākaukau

1. ʻO ka umu e hoʻolapalapa ai i 350F.
2. E hoʻohui i ka lepo turkey, ka paʻakai, ka pepa, kaʻili, ka kinamona, a me ka kumini i loko o ke pola. Mai makaʻu e hoʻohana i kou mau lima e hoʻokomo i nā meaʻono i!
3. E hoʻopiha i ka huiʻana i nā pōpō piha me kou mau lima. Ponoʻoe i 10 mau pāpaʻi nīnau maʻamau i ka wā i hoʻopauʻia aiʻoe.
4. E hoʻolālā i nā kinipōpō ma luna o kahi pepa holoi. E kupa no 25-30 mau minuke.
5. I ka pauʻana o nā meaʻai i ka palaoa, hoʻokuʻi i ke koena o nā meaʻai i loko o ke kīʻaha liʻiliʻi a hui maikaʻi. Ponoʻoe e hoʻopau i kahi kōpēkene o guacamole ma ka pāʻani.

1. E hoʻopau i nā mīkini mai ka umu ae hoʻomaha i nā minuke ma mua o ka lawelaweʻana.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Lime, nā lemona, a me ka pineapo heʻano IBS hoʻi. Hoʻopili i ka waiʻalani a makemake i ka lime a me ka wai lemon a me ka makemake no kahi guacamole maʻamau. E ho'āʻo i kaʻona'alapona a hoʻokuʻu i ka makemake no kahiʻoihana ulu.

Hiki iāʻoe ke hana i kēia mau meaʻai me ka hoʻohanaʻana i ka moa o ka honua, a he hui pū me ka guacamole.

E hoʻokuʻu i nā'ōmole pepa ulaula ināʻaʻoleʻoe e makemake i kāu meaʻai aiʻole inā ināʻoi ka meaʻai i nā meaʻono a me nā mea'ē aʻe.

ʻO ka loiloi Low-FODMAP nui ke waiho i nā leka a me nā'ālika no ka mea ua kiʻekiʻe lākou i nā hua. Eia naʻe, inā ua hōʻano houʻoe i kēia mau meaʻai a iʻikeʻoe e hiki iāʻoe ke pale aku i nā mea kanu,ʻoluʻoluʻoleʻoe e hoʻokomo iʻelua mau'āpana kāleka kāpili kaomi a hapalua'āpanaʻohi paha i loko o ka popo.

Nā lawelawe a me lawelawe lawelawe

E hoʻokomo i nā niho i loko o nā meaʻai i mea hana aiʻole hoʻokomo i nāʻiʻo i loko o kaʻai piha.

Hiki iāʻoe ke lawelawe me kahiʻaoʻao o nā meaʻai i hoʻouluʻia (he mau koho liʻiliʻi loa-FODMAP me ka zucchini, nā piʻi'ōmaʻomaʻo, nā pele, kāloti, a me nā parsnips) aiʻole ma luna o nāʻualaʻuala (ua manaʻoʻia nā haʻahaʻa e like me ka haʻahaʻa-FODMAP, akā, ināʻoe e hoʻohana i nāʻuala e paʻa i ka hapalua kapu hana).