Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 388
Rog - 27g
Carbs - 10g
Protein - 26g
Tas nrho cov sij hawm 27 min
Npaj 7 min , Ua noj 20 min
Cov Hauj Lwm 1
Ib qho khoom noj pluas tshais zoo yuav ua kom muaj kev noj qab nyob zoo, tab sis yog tias koj tuaj yeem zam lub nplhaib raws li tortilla siab hauv FODMAPs, nws yuav ua rau muaj cov tsos mob IBS. Vim li cas tiv nrog bloating, belching, thiab ntau cov roj ua ntej tshaj plaws thaum sawv ntxov? Koj qhov kev noj tshais txhais tau tias tawm ntawm koj lub zog, tsis muaj kev khab seeb.
Tsis txhob txhuam koj cov ntaub qhwv nrog cov qe thiab cov veggies, sim dov koj cov veggies hauv koj lub qe. Qhov no omelette roulade pub kom muaj protein ntau (kwv yees 25 grams) kom koj tag nrho kom txog hnub noj su thiab muab koj ua ib qho khoom noj rau cov veggies thiab zaub ua ntej tshaj plaws thaum sawv ntxov, tsis muaj leej twg siab hauv FODMAPs (xav nceb thiab dos hauv cov khoom ). Nws tseem nta feta cheese, uas, txawm tias cov khoom mis nyuj, muaj tsawg txaus hauv FODMAPs rau ib qho kev pab rau koj kom tsis txhob mob.
Cov khoom xyaw
- 3 lub qe loj loj
- 1 tablespoon unsweetened almond milk
- 1/4 teaspoon ntsev
- 1/4 teaspoon dub kua txob
- 1/8 teaspoon turmeric
- 1/8 teaspoon cumin
- 1/8 teaspoon paprika
- 1 teaspoon txiv roj roj
- 1/4 khob tshiab arugula nplooj
- 1/4 khob txig nqaij cheese
- 1/2 qhov nruab nrab ntawm cov zaub ntug hauv av, julienned
- 1/4 tswb kua txob, muaj xim, julienned
- 1/4 me me zucchini, julienned
Npaj
1. Nyob rau hauv ib lub tais me me, muab cov qe, cov mis nyuj almond, ntsev, kua txob, thiab cov txuj lom. Yeej kom txog thaum zoo sib xyaw.
2. Rho cov txiv ntseej roj rau hauv 10-nti cov phom uas tsis yog qab lossis khauj khaum nyob nruab nrab kub li 5 mus rau 10 feeb.
3. Ua ke rau hauv cov qe sib xyaw. Noj npog nruab nrab kub rau 3 mus rau 5 feeb, lossis kom txog thaum koj tuaj yeem yooj yim ntxeev cov omelette uas siv lub tshuab raj. Tig plhaw thiab ua noj rau lwm 2 mus rau 3 feeb rau sab nraud.
4. Thaum npaj tau, tshem tawm cov cua sov thiab cia kom txias, li 10 feeb. Koj siv tau lub sijhawm no los txiav koj cov zaub.
5. Npaj arugula yoojyim rau ntawm qhov dej txias. Sprinkle lub feta cheese on to top, ces teem lub carrots, tswb kua txob, thiab zucchini raws nruab nrab thiab sab. Tawm txog ob ntiv tes los ntawm ib kawg khoob rau kev yooj yim dov.
6. Daws lub oob khab, khaws ntug hauv qab ib zaug. Txiav hauv ib nrab thiab txaus siab!
Muaj Variations thiab Hloov Txawv
Cov txuj lom rau cov qe qhwv nws tus kheej yog ntau yam, yog li xav kom sib pauv sib txawv. Cumin ntxiv tau ib kick Nruab Nrab, piv txwv, los yog sim ua zaub ua npua, oregano, los yog thyme rau ntau dua herby tsw.
Cov kua zaub tseem muaj ntau yam heev li koj xaiv cov veggies uas yuav tsis ua rau muaj cov tsos mob IBS. Lwm cov kev xaiv qis hauv FODMAPs muaj xws li sprouts, taum ntsuab, parsnips, qos yaj ywm, spinach, turnips, thiab radishes. Cov qoob loo ntawm cov zom qab zaws xws li dos thiab nceb ntau dua hauv FODMAPs-nceb muaj ntau cov neeg mannitol ntawm ib pluag noj twg, thaum cov dos muab cov fructans ntau ntawm ib qho kev pab.
Ceev faj thaum siv cov no yog tias koj tsis tau muab rov qab los yog paub tias lawv ua rau koj cov tsos mob.
Kev Ua Noj thiab Kev Pab Tswv Yim
Ua ntej muab lub qe los sib xyaw kom paub tseeb tias tag nrho lub lauj kaub yog greased thiaj li tsis txhob cia cov qaub ncaug tawm. Yog tias koj siv lub yias loj, nco ntsoov tias tus omelette yuav tuaj tawm thinner, nce lub caij nyoog ntawm nws ripping thaum koj npaj txhij rau nws.
Thiab leej twg hais tias omelette roulades yog rau cov pluas tshais xwb? Tseg ib nrab ntawm cov yob thiab khub nrog quinoa los yog lwm yam qes-FODMAP lis zoo li buckwheat los yog mov rau tag nrho cov pluas su los noj hmo.