Qib Qe Nqaij Qus Muaj Citrus Guac

Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)

Calories - 105

Rog - 7g

Carbs - 2g

Protein - 8g

Tag Nrho Sijhawm 45 min
Npaj 15 min , Ua noj 30 min
Kev Pab 10 (1 pob + 1 tablespoon guac)

Daim ntawv qhia nqaij daim ntawv raug cai yuav hu rau cov khoom FODMAP xws li cov qij, dos, thiab breadcrumbs. Cov nqaij npua no tsis muaj qhov ntawd. Apart from flavorful seasoning thiab spices lawv nyob nraum zoo nkauj "liab qab," ces koj tsis muaj kev txhawj txog cov teeb meem IBS.

Lub guacamole dip yog ib txwm ua nrog kua txiv kab ntxwv. Ib qho txiv kab ntxwv tshiab raug xam tias yog qis-FODMAP vim nws cov ntsiab lus fructose, thiab kua txiv kab ntxwv muaj kev ruaj ntseg txog li ib nrab ntawm lub khob. Tus citrus thiab avocado pairing ua rau ib lub flavorful, plawv-zoo ntxiv rau cov nqaij qaib ntxhw nqaij tawv qaib ntxhw.

Cov khoom xyaw

• 1 phaus 85% lean av qaib ntxhw
• 1/2 teaspoon ntsev
• 1/4 teaspoon av kua txob dub
• 1/2 teaspoon freshly ground ginger
• 1/2 teaspoon av cinnamon
• 1/4 teaspoon hauv pem teb
• 1 nruab nrab avocado, peeled thiab mashed
• 3 tablespoons kua txiv kab ntxwv
• zest ntawm 1 lub txiv kab ntxwv nrab
• pinch kua txob flakes (tsawg dua 1/8 teaspoon, yeem)
• 1/2 teaspoon ntsev
• 1/4 teaspoon av kua txob dub
• 1 tablespoon finely tws cilantro nplooj

Npaj

1. Preheat qhov cub kom 350F.
2. Muab cov khoom qaib av, ntsev, kua txob, pleev, cinnamon, thiab cumin rau hauv ib lub tais. Tsis txhob ntshai siv koj txhais tes los teeb rau hauv cov khoom flavors!
3. Ua kom muaj qhov sib tov sib xyaw nrog koj ob txhais tes. Koj yuav tsum muaj 10 qhov nruab nrab cov nqaij pob txha thaum koj ua tiav.
4. Npaj cov npas rau ntawm daim ntawv khij nyiab dub. Ci rau 25-30 feeb.
5. Raws li cov nqaij pob txha muaj qhov ci tas, muab cov khoom seem hauv lub tais me me thiab sib tov kom zoo. Koj yuav tsum mus nrog txog ib tug tablespoon ntawm guacamole ib pob qaib.

1. Tshem cov nqaij ntawm qhov cub thiab cia txias rau ob peb feeb ua ntej noj.

Muaj Variations thiab Hloov Txawv

Lim, lemons, thiab pineapple kuj yog IBS-phooj ywg. Sib pauv kua txiv kab ntxwv thiab zest rau txiv qaub thiab txiv qaub kua txiv thiab zest rau ntau cov tshuaj guacamole. Sim cov kua txiv pineapple thiab tshem tawm cov zest rau ib qho chaw muaj tsheb hlau luam ntxiv.

Koj tseem tuaj yeem ua rau cov nqaij no siv cov nqaij qaib hauv av, uas kuj khi tau zoo nrog guacamole.

Tso cov kua txob liab kua txob liab yog tias koj tsis nyiam koj cov zaub mov ntsim los sis yog tias ntsim noj zaub mov ua rau kub siab los yog lwm yam digestive teeb meem.

Cov zaub mov qes-FODMAP feem ntau poob qej thiab dos vim lawv siab nyob rau hauv fructans. Txawm li cas los xij, yog tias koj tau noj cov zaub mov no los yog pom tias koj tuaj yeem zam fructans, xav kom muaj kev sib txuas ob lub pob kws qij qij los yog ib nrab ntawm cov lauj kaub ua rau hauv cov kua hauv av.

Kev Ua Noj thiab Kev Pab Tswv Yim

Ntxig cov tshuaj txhuam hniav mus rau hauv cov nqaij npua los ua tus noj qab haus huv los yog koom ua ke cov nqaij hauv pluas mov.

Koj tuaj yeem pab nrog ib sab ntawm grilled zaub (ob peb hom FODMAP muaj xws li zucchini, taum ntsuab, tswb kua txob, carrots, thiab parsnips) los yog tshaj cov qos yaj ywm tom qab (qos yaj ywm raug xam tsawg-FODMAP, tab sis, yog tias koj siv cov qos yaj ywm qab zib lo rau ib nrab-khob pab).