Apo paAka Low-FODMAP Zvokudya zveIrritable Bowel Syndrome
Anyanisi uye garlic zvakanyanya kwazvo mufructan, imwe yeFODMAP mapoka emakhahydrates anotendwa kuti anopa zviratidzo zvekutsamwa kwemafupa ehurwere . Vanhu vari pasi-FODMAP kudya vanoedza kuvadzivisa. Vamwe vanhu vangawana kuti vane kusagadzikana kwezvokudya izvo zvinogona kukonzerwa nezvokudya izvi. Kubika kunze kwavo kunogona kuva kwakaoma. Heano mamwe maitiro.
Iyo Garlic uye Anyanisi Zvinoshandiswa Mukubika
Garlic uye anyanisi zvinowanzoshandiswa pakubika se- aromatics -foods zvinowedzera kunhuhwirira kwakanaka uye kunhukira kune dzimwe ndiro. Vanowanikwa mumakwenzi munyika yose, zvichiita kuti zvive zvakaoma kuvadzivisa kuburikidza nekunamatira kune zvekudya kubva kune imwe nzvimbo yenharaunda. Kakawanda, garlic uye eiii zvinowedzerwa pakutanga kwekubika kuti zvive zvakasvibirira ivo vasati vavaka muto, muto, kana zvimwe zvikafu zvakaoma.
Kusiya Garlic Neiiii kunze
Iwe unogona kungosiya gariki uye anyanisi kubva mune recipe here? Dzimwe nguva. Iwe unowanzowana migumisiro inogamuchirwa-haisi yakafanana nekusiya mazai kunze kwekike. Zvisinei, vanhu vazhinji vaizowana mamwe mapepa asingagamuchirwi. Chimbofunga kugadzirisa ruzivo nechinzvimbo pane kungosiya zvinyorwa kana:
- Anyanisi kana garlic ndiyo chete inonaka mumutsara
- Anyanisi kana garlic ndiyo chikamu chikuru chesepeji
- Anyanisi kana garlic zvinoshandiswa zvakasvibira kana zvisingabviri kubika
Mune mamiriro ezvinhu aya, kunakidza kweanisii kana garlic kunogona kunge kwakakosha kune chikafu chinonaka. Kazhinji yenguva, kunyange zvakadaro, unogona kuwana nzvimbo yakanaka.
Aromatics Beyond Onions and Garlic
Hapana mishonga isingabatanidzi ine zvakanakira zvakafanana seonikisi kana garlic, asi mamwe mafuta angave akanaka maitiro okubika anosanganisira:
- Fennel ane gara rekorice-asi runyoro-kufanana. Edza nayo nehuku kana hove.
- Celery ndeimwe yevanonyanya kunakidza aromatics.
- Bhisiki reBell inowanzoshandiswa kuKajun kupika. Gorosi pepper uye celery ndezvigadzirwa zvakanaka zvejisi ndiro kana zvidimbu zvakanaka.
- Karoti anoshandiswa sechinhu chinonhuwira muFrench kubika pamwe chete nesero.
- Celeriac, kana miriwo yevhu, ndiyo midzi yekotobiti yemhando dzakasiyana siyana dzewaini. Inotemwa uye inodonhedzwa, iyo inogona kushandiswa sechinhu chinonhuwira mumashizha kana mashizha.
Herbs nezvinonhuwira zveAii-Pasina uye Garlic-Free Kubika
Garlic chives, mishonga ine ruvara rwegarlicky, inotsiva mumiririri, asi pano mamwe mishonga nemiti inonhuwira yaungawana yakakosha:
- Peppercorns: chena, pink, kana Szechuan pepper inogona kuwedzera zvakanakisa kune yekubika kwako.
- Cumin inonaka yakasiyana-siyana inogona kushanda zvakanaka mune mamwe mapeji, kunyanya apo garlic inoshandiswa yakajeka.
- Horseradish, freshly grated, inogona kuwedzera mamwe emashoko anonyadzisa iwe angangodaro usina.
- Ginger na galangal vane mavara akanaka asi zvinogona kubatsira pakutsvaira-fries sezvinonzi aromatics.
- Asafoetida inonhuwira inobva kuIndia ine simba rine simba. Kana pawedzerwa mafuta anodziya, inonaka zvakadai sekiki uye anyanisi. Iwe unongoda zvishoma kudonhedzera, sezvo zvakanyanya kwazvo.
Garlic kana Onion Powders uye Salts
Girafu yeglicisi uye garlic munyu inogadzirwa kubva kune mvura yakasvibiswa, iyo yakagadzika pasi. Onion powder nemunyu, zvakafanana, zvakagadzirwa kubva muonikisi. Bvunza gastroenterologist yako kana chiremba usati waedza imwe nzira yezvokudya zvakakonzera zviratidzo zvinorwadza munguva yakapfuura.
Mafuta Anoshandiswa Kwezvinhu Zviduku-FODMAP Zvokudya
Vaya vanodzivisa garlic uye anyanisi pamusana peFODMAP vanogona kushandisa mafuta-gorosi inokonzerwa nemafuta sezvo fructans isina mafuta-yakasvibiswa. Iwe unogona kutengesa mafuta kana kudira anyanisi uye garlic mumafuta uye kubvisa masheya asati ashandisa iyo mundiro yako pakarepo. Cherechedza kuti kuita iwe pachako kuisa mafuta uye kuchichengetedza kune ngozi ye botulism, saka iwe unogona kuda kutenga kugadzirwa kwakagadzirirwa mafuta kuti uchengetedzwe.
> Sources:
> Inowanzobvunzwa Low FODMAP Mibvunzo Yezvokudya. Monash University.
> Gibson P, Shepherd S. Evidence-Based Dietary Management Maitiro Anoshanda Masimba Ezviratidzo: Nzira yeFODMAP Journal of Gastroenterology and Hepatology 2010 25: 252-258.