Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 43
Rog - 3g
Carbs - 5g
Protein - 1g
Tag Nrho Sijhawm 45 min
Npaj ua ntej 10 min , Ua noj 35 min
Cov Hauj Lwm 6 (1 khob txhua)
Ib cov kua zaub pib nrog ib lub flavorful broth, thiab ib lub khw muag-muag broth feem ntau muaj qij los yog dos (los yog ob qho tib si). Yog tias koj muaj IBS, cov ntsiab lus loj ntawm cov khoom xyaw no yuav ua rau cov tsos mob tsis xis nyob. Txhob cia lawv ua koj cov kua zaub nyob hauv tsev.
Qhov no daim ntawv qhia siv scallions, ntev dos nrog ib tug me me, coj ib tug subtle hint ntawm dab tsi lub dos thiab qej koj tsis siv yuav muab. Scallions yog IBS-tus phooj ywg ntev li koj lo rau siv xwb qhov chaw ntsuab, uas yog siab dua hauv phytonutrients dua lub teeb. Pua lawv nrog ob peb lub yeeb yuj qis-FODMAP veggies thiab cov nqaij npuas bok, ib tug Siav cabbage, rau ib lub kua zaub uas muaj ntau yam txaus los txaus siab rau cov protein los yog ntawm nws tus kheej.
Cov khoom xyaw
- 1 tablespoon txiv roj roj
- 1/4 khob scallion, ntsuab ib sab xwb, tws
- 1.5 teaspoons qhuav zaub basil
- 1.5 teaspoons qhuav oregano
- 1.5 teaspoons paprika
- pinch ntawm liab kua txob flakes (tsawg tshaj li 1/8 teaspoon, yeem)
- 3/4 teaspoon ntsev
- 1/4 teaspoon av kua txob dub
- 1/2 loj lws suav, nruab nrab diced
- 1 me me turnip, medium diced
- 1 medium carrot, medium diced
- 1/2 zucchini, julienned
- 1/2 khob taum ntsuab, txhua taum sliced rau hauv 3 qhov chaw
- 1.5 khob npuas choj, ntxhib txhoov
Npaj
- Tshav kub cov txiv roj roj rau hauv nruab nrab kub kub thiab maj mam sau cov scallions, basil, oregano, paprika, thiab yeem kua txob liab kua txob rau ntawm 2 feeb.
- Ntxiv ntawm cov khoom xyaw tag nrho, tshwj tsis yog rau ntawm cov nqaij npuas bok. Sauté rau 5 feeb, stirring halfway through, ua kom tag nrho cov zaub zoo-coated nrog lub seasonings.
- Ntxiv 6 khob dej thiab nqa lub lauj kaub mus rau ib lub rhaub dej, ces cia kom sov li tsawg dua kom sov li 15-20 feeb, kom txog thaum lub txiv hmab txiv ntoo thiab cov txiv lauj kaub ua rau me ntsis.
- Tig lub tshav kub thiab txhuam hauv cov nqaij npuas bok. Kho cov cua kom saj.
Muaj Variations thiab Hloov Txawv
Bok choy yog ib lub hwjchim ntawm cov as-ham, muaj tsawg kawg yog 70 hom tshuaj tivthaiv antioxidants thiab ib qho profile ntawm cov vitamins A, C, K, potassium, folate , calcium , B vitamins, hlau, thiab ntau dua hauv ib khob (uas tsuas muaj txog 20 calorie ntau ntau). Koj tuaj yeem nrhiav nws ntawm koj lub tsev muag khoom noj khoom haus, lossis yog khoom noj khoom haus, tab sis yog tias koj muaj teeb meem siv cov zaub ntsuab, lwm yam, lossis chard xwb. Lawv tsuas yog li packed nrog cov as-ham li bok choy yog.
Rau ntxiv fiber, uas yuav pab tswj plab hnyuv taw, ntxiv ib khob ntawm shredded cabbage. Ib lub khob feem ntau zoo rau cov neeg muaj mob IBS, thiab koj yuav tau txais tsawg tshaj qhov uas thaum koj txaus siab rau ib qho kev pabcuam ntawm cov kua haus no.
Koj tuaj yeem ntxiv roj ntxiv los ntawm kev ntxiv cov IBS-phooj ywg veggies-qos yaj ywm, rutabaga, parsnips, fennel noob, zaub paj, thiab tswb kua txob yog txhua yam kev xaiv zoo.
Kev Ua Noj thiab Kev Pab Tswv Yim
Li no, cov kua zaub no muaj ntau cov veggies, tiam sis tsis ntau dhau protein. Ntxiv shredded nqaij qaib, qaib cov txwv nqaij qaib ntxhw , los yog cov laug tofu (los yog txaus siab rau ib sab ntawm cov kua zaub no nrog lub taum plab hlaub taum plob hlaub xwb).