Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 103
Rog - 4g
Carbs - 14g
Protein - 4g
Tag Nrho Sij Hawm 20 min
Npaj ua ntej 20 min , Noj 0 min
Cov Hauj Lwm 6 (1 yob txhua)
Muaj peb lub caij nplooj ntoos hlav tuaj yeem yog xaiv cov khoom noj khoom haus zoo tshaj plaws: lawv qhwv cov zaub noj qab nyob zoo, lawv tsis muaj calorie ntau ntau (tsis txhawm rau cov kua ntsev), thiab lawv muaj ntau yam txaus nyiam tshaj plaws cov tawv nqaij . Tsis txhob nyiam ib lub veggie? Swap nws tawm rau lwm.
Koj tuaj yeem ua kom qis qis-FODMAP caij nplooj ntoos hlav, ib qho uas yuav tsis ua rau mob IBS, yog tias koj nco qab qee yam. Ua ntej, lo rau low-FODMAP ntsaws. Tag nrho cov veggies uas teev rau hauv cov khoom xyaw muaj kev nyab xeeb, thiab peb muab rau koj ob peb lwm yam hauv qab no. Qhov thib ob, xyuas kom koj tsuas siv cov seem ntsuab ntawm scallions xwb. Qhov chaw dawb muaj ntau npaum li cov fructans, uas tsis yog IBS-tus neeg yog tias koj tsis tso siab rau lawv zoo. Thaum kawg, tsis txhob ntxhov siab txog cov ntawv txhuv nplej thiab kua ntsev. Rice paper yog tsim los ntawm tapioca hmoov nplej, hmoov nplej, dej, thiab ntsev, uas yog tag nrho cov tsawg hauv FODMAPs. Thiab txawm hais tias soy sauce muaj me ntsis cov nplej rau nws, me me ntawm cov nplej no feem ntau zoo tolerated, ntxiv rau peb tsis siv ib tug loj npaum li cas hauv daim ntawv qhia no.
Cov khoom xyaw
- 2 dia sodium soy sauce
- 1/4 teaspoon ntsev
- 1/4 teaspoon av kua txob dub
- 2 tablespoons scallions, ntsuab qhov chaw tsuas, tsoo
- 7 oz. ruaj tofu, txiav rau hauv 1/4 nti slices
- 1/2 teaspoon txiv roj roj
- 1/2 dib, julienned
- 1/2 liab tswb kua txob, julienned
- 1 medium carrot, grated
- 1/4 avocado, thinly sliced
- 18-20 tshiab mint nplooj
- 10-12 cilantro sprigs, txiav ntawm lub stems
- 1/2 khob qe (xws li cov qoob loo alfalfa)
- 6 nplooj ntawv txhuv nplej qhuav
Npaj
1. Nyob rau hauv ib lub tais me me, muab cov kua ntsev, ntsev, kua txob tso, thiab ntswj ntau. Muab tofu slices nyob rau hauv sib tov, ua kom tag nrho cov coated, thiab cia marinate rau 7-10 feeb.
2. Thaum marinating koj tuaj yeem hlais thiab tsuav koj cov zaub thiab npaj lawv rau hauv cov caj npab ncav cuag.
3. Rhaub roj txiv ntoo roj hauv ib lub skillet thiab ua tib zoo ntxiv tofu. Sear rau txhua sab rau 1 feeb. Tshem tawm ntawm tshav kub thiab qhov chaw ntawm lub veggies, nyob rau hauv caj npab ncav cuag.
4. Sau ib lub tais loj nrog dej sov. Maj mam siv ib daim ntawv txhuam daim ntawv txhuam thiab ntxig rau hauv lub tais, ces muab tso rau ntawm koj qhov chaw ua haujlwm. Nyob rau hauv ib kab dhau hla qhov chaw, npaj ob peb lub txiv ntoo, avocado, thiab kua txob tswb, txog ib rab diav ntawm zaub ntug hauv paus thiab alfalfa sprouts, 2 mus rau 3 nphoo yoojyim thiab cilantro sprigs, thiab ib daim ntawm taumu, tawm ob txog li ob nti khoob ntawm txhua sab. Khaws peb sab rau ntawm cov khoom xyaw, tom qab ntawd nruj nruj tus wrapper hla plaub sab.
5. Rov nrog cov seem ntawm cov ntawv txhuv thiab cov khoom xyaw. Ua qhov zoo tshaj plaws rau koj kwv yees tag nrho cov khoom xyaw rau hauv 6-nws hvov yog txhua lub caij nplooj ntoos hlav tsis muaj tib lub nqi. Lawv yuav ua kom zoo tshaj li txoj kev.
Sawv Daws Hloov thiab Variations
Koj muaj ob peb txoj kev xaiv rau qis-FODMAP zaub sau yog tias koj xav sib pauv lossis ntxiv rau yam uas tau hu ua cov khoom xyaw saum toj no.
Steamed taum ntsuab, cov nqaij npauj ntawm cov hmoov av (txog li 1 lub khob ntawm ib lub rooj zaum feem ntau muaj kev nyab xeeb kom tsis txhob muaj cov tsos mob tshwm sim), cov zaub basel tshiab (nqaij npuav thiab flavorful xaiv thaum lub caij), radishes, thiab zucchini yuav ua hauj lwm zoo.
Tofu yog lub tshuab ua kom muaj protein ntau ntawm no. Koj tuaj yeem xaiv sau koj cov yob nrog nqaij xwb.
Puas yog ib txoj kev xaiv yoojyim? Cov av qaib hauv av sau qaub rau hauv tib lub kua ntses sib tov sib xyaw cov dej taum hauv marshall. Cov kab ntses yuav ua rau cua (thiab ntau dua li qub) thiab.
Kev Ua Noj thiab Kev Pab Tswv Yim
Cia cov dej sov so tawm ntawm daim ntawv yob ua ntej muab tso rau ntawm koj qhov chaw ua haujlwm, raws li nws tuaj yeem tau nplaum thiab nyuaj tswj.
Koj tuaj yeem ua rau lub caij nplooj ntoos hlav ntim rau hauv lub txiv laum huab cua, ua rau lub khob ntawm lub khob lauj kaub tais diav, lub khob haus quarter quarter, 1/2 tablespoon rice vinegar, 1/4 khob minced cilantro nplooj, 1/2 teaspoon grated ginger, 1 teaspoon txiv qaub kua txiv, thiab ib lub txiv hmab txiv ntoo kua txob liab-tag nrho cov khoom qes-FODMAP thaum nyiam nyob hauv cov khoom tsim nyog.
Zoo dua, nplawm los ntawm cov khoom siv ntawm lub weekend thiab txaus siab rau ob peb hnub alongside lub teeb kua zaub los yog nyias.