Kana zvikaitika zvakanaka, smoothies inogona kuva nzira yakanakisisa yekuisa pikisa yakasimba yezvokudya mukukurumidza, nyore uye kunofadza kudya. Smoothies inokubvumira kuti uwane huwandu hwakawanda hwehumwe hunotyisa kupfuura hwaungagona kana iwe uchangodya. Izvi zvinosanganisira iyo-yako-yako-utano hwakasvibira mashizha mashizha.
Smoothies inguva yakanaka kana uine IBS kana zvimwe zvinetso zvekudya . Simira fiber inopurudzirwa kana yakakanganiswa uye naizvozvo zvingave zviri nyore iwe kugadzirisa chirongwa chekudya . "Mukadzi akanaka" mabhakitiriya mumatumbo ako achafara nekuwedzera kwemazvibereko zvekudya izvo smoothies inopa. Anofara, ane hutano kutakura mabhakitiriya haachakwanisi kukonzera marwadzo emimba, gesi uye kubvisa uye matambudziko evanhu . Kuva nehutano hwakanaka hwebhakitiriya mudumbu rako kunewo hutano hwehutano hwako hwose.
Chimwe chepasi che smoothies ndechekuti kana yakanyanya kutapira, inogona kuva ne-isina-yakagadzikana pamiganho yehuga yeropa uye inogona kuita kuti uwedzere kuwedzera. Iwe unogona kudzivisa izvi nekuita kuti s smoothies yako iine zvakawanda zvepamusoro fiber uye kuti unodzivisa shuga yakakura.
Mune mashizha anotevera, tichaona mapikicha angu ezvokudya zvinosanganisira muS smoothies yako inosangana nehutano hwangu hunokosha: dzinofanirwa kunge dzakanaka mumatumbo ako uye dzinofanirwa kuva dzeBS-dzakanaka. Izvo zvinopiwa pasina chairo chaiyo sezvo zvandinoda kuravira uye yako zvichave zvakasiyana. Tamba uchitenderedza nemishonga yakasiyana-siyana uye teerera iwe pachako intuition kuti ndezvipi zvokudya zvichave zvakanyanya uye zvinoporesa iwe.
Kwete-Mazamu Muto
Smoothies inoda chigadziko chemvura. Iwe unogona chaizvo kungoshandisa mvura, asi iwe unogona kuda tara kana michina yemukaka. Ndinoda kushandisa kamu kaduku kasiri mukaka, uye gadzai blender kusvika kune imwe hafu yemvura.
Mukaka wemuChou une mazinga akawanda e lactose anogona kukonzera zviratidzo zvemuviri kune vanhu vane lactose vasingadi. Soy uye misi yemiriza inofungidzirwa kunge yakakosha kudya kweFODMAP , zvinoreva kuti inogona kukuvadza zviratidzo kune vanhu vane IBS, uye saka vanofanira kudziviswa.
Mamiriki aya anotevera asiri mairi ane zvigaro zvine ukama hwakanaka:
- Amanda omuamanda
- Kokonati mukaka (muganhu ½ mukombe)
- Hemp mukaka
- Oat mukaka (chikamu 1/8 mukombe)
Zvichienderana nemhando yakawanda yezvinhu zvakasviba iwe uri kuwedzera, uye yakawanda sei-slushie-kusagadzikana iwe unofarira, iwe unogona kuendesa s smoothie yako nechando.
Kefir
Kefir ichingwa chakaviriswa chinobva mumukaka. Kufanana nezvimwe zvokudya zvinoviriswa , kefir izere nezvakasiyana-siyana zveprobiotics - avo "bhizinesi" vane hutano hwakanaka hwekudya uye hutano hwakakwana. Kunyange zvazvo kefir inobva mumukaka wemhuka, kuvhenekera kunoguma mune low-lactose product.
Kefir yakasiyana ney yogurt mune kuti yakakura zvakasiyana-siyana zvebhakitiriya pamwe nemamwe mbiriso. Mukuwedzera kune zvose zvayo marita-kuwedzera unhu hunoita, kefir inowanzobva kune mavitamini akawanda anokosha. Ini pachedu ndinowanzokwezva mairi asiri emisi anotaurwa mumugumo wekupedzisira uye pane kushandisa mamwe kefir nemvura seyangu-kuenda kune smoothie base.
Zvinosuruvarisa, ku ruzivo rwangu kefir harina kuongororwa neMonash University nekuda kwayo FODMAP zvakagadzirwa. Nemhaka yeyo-low-lactose level, zvinogona kunge zvakanaka, asi kuti ugare kune imwe nzvimbo yakachengeteka, kana iwe une IBS, unogona kuedza kuongorora kefir mune zviduku zvishoma kutsvaga chero chiratidzo chipi zvacho reactivity.
Banana
Nekunaka kwavo mavara, mabhanana anoita chigadziko chikuru kune chero sosothie. Bhanana ndiyo inowanikwa zvikuru fiber, dietamine uye mineral. Iko kunofungidzirwa pasi-FODMAP saka haifaniri kurega zviratidzo zvebonde.
Chimwe chezvinhu zvakanakisisa pamusoro pebhanana uye smoothies ndechokuti smoothies ndiyo nzira yakanakisisa yokufarira mabhanana ayo ave akareba-akaibva. Ingobvisa ganda ugovasasa! Izvi zvinokupa chivako chikuru chinotonhora chesa smoothies yako. Izvo zvandakaona ndezvokuti mabhanana ndiwo mahedheni anofanirwa-anofarira kunakidza smoothie. Iwe unogona kunge uine ruzivo rwakasiyana.
Leafy Greens
Iye zvino tiri kutaura! Izvo zvose zvekunwa smoothies yehutano ndechokuwana muhuwandu hwemutengo kupfuura iwe unogona kuwana nekudya. Unogona kushamiswa nehuwandu hwesimba raunowana paunotanga kuwedzera magirasi mashizha kune smoothies yako.
Munenge mapepa mashizha achave akanaka kune utano hwako hwekudya, asi apa ndiwo avo vakaonekwa sevari pasi muFODMAP uye naizvozvo zvishoma kuti vasiye zviratidzo zvisingadiwi:
- Baby sipinashi
- Bok Choy
- Cabbage
- Kale
- Swiss Chard
Kana iwe uri mutsva pakuwedzera maghini kune smoothie yako, unogona kutanga kutanga nesipinashi yakashata-uye inoshandisa nzira yako kuburikidza nevamwe.
Frozen Berries
Mahariro akanaka kune uropi hwako - uye dumbu rako. Ndinoda kukurudzira zvikuru kushandisa mazai ega ega ega smoothies.
Majiroji yakatsvava ane zvigaro zvakawanda. Imwe, pamwe nebhanana rako rakasviba, hauzovi nechokuda kwechando. Frozen inoreva zvakare kuti inogara iripo mufiriji yako chero nguva iwe uchitsvaga kudya kwakanaka, kwakagwinya, kwakabatana nesimba kana nhokwe. Michero yakaoma inotorwawo pakureba kwekuibva - saka iwe uri kutora chibereko kana ine yakawanda kwazvo yezvibereko. Zvibereko nemiriwo muzvikamu zvezvibereko zvinosarudzwa pavanenge vachifamba zvakanaka-kwete hazvo kana pavanenge vaine michina yakawanda.
Kana bhajeti yako ichibvumira, tenga bhaji, nokuti haudi kuratidzira kurwara kwako kunokonzera kupisa mishonga kana uchigona kuibatsira. Chibereko chakakosha pane imwe nzira yakakura apo varimi vaduku vanogona kuvimba nenzira dzakawanda dzechirongwa hwehutano hwemiti panzvimbo pekuchera mbeu mumakemikari kuti dzikure.
Majiro e-Low-FODMAP anosanganisira bluberries, strawberries uye raspberries. Kana iwe uine IBS, unogona kunge uchida kudzivirira mazinga machena kana iwe uchiziva kuti iwe unoshandiswa kuita zve polyols, rudzi rweFODMAP .
Yambiro: Miti inobwinya muS smoothie ichaita kuti ive mutsvuku unofadza. Kunyange zvakadaro inonaka, asi ruvara runogona kutora zvimwe kuchinjwa.
Zvibereko Zvaunofarira
Iwe haufaniri kuzvidzora iwe pachako kune majiroji. Zvibereko zvizhinji zvinopa mupiro mukuru kune smoothie inotapira - yakaoma kana kwete. Iwe unongoda kuve nechokwadi kuti uri kuenzanisa s smoothie yako nemashizha mashizha mashizha uye mamwe emafuta ane utano tichatarisa mumashizha ari kuuya kuitira kuti s smoothie yako isanyanya kunyanya muhuga.
Izvi zvinotevera zvibereko zvishoma-FODMAP zvaizowana chisimbiso changu chekugamuchirwa kune seni-friendly friendly smoothie:
- Cantaloupe
- Honeydew melon
- Kiwi
- Lime
- Papaya (paw paw)
- Pineapple
Rega ndikugoverane newe zvishoma zvishoma . Pese pandinenge ndichifambisa, ndinogara ndichibudisa ndiro yemichero ye dessert kuti ndienzanise kunze kwechingwa nekiki izvo vamwe vanouya nazvo. Kamwe musangano wapera, ndinosvina michero yakasara mune zviduku zvishoma kuitira kuti zvigone kumira mufiriji yangu yekusasa smoothies.
Nyoka Butter
Mafuta anopa utano ndeimwe nzira yekuderedza kuwedzera kwehuga yeropa kubva kune yese michero yaungangodaro uri kuisa mu smoothie yako. Nti butters haisi kungoenderana neyoyo mushumo, asi kuwedzera kunhuvira kunonaka kune smoothies yako. Iwe haudi zvakawanda - kungoita kipuniko. Zvisarudzo zvako zvakanakisisa mapeji bhotora kana almond butter. Masheji akakwirira muFODMAPs, saka zvakanakisisa kuti urege chikwata ichocho.
Kokonati Mafuta
Kokoti mafuta ndiyo imwe mararamiro ane hutano ayo anobatsira kuderedza kudyiwa kwezvibereko zvako zve smoothie muropa rako, uchiwedzera hupenyu hwehutano hwako nekukubatsira kuti uwedzere kutora mavitamini nemaminerari ose auri kuwana kubva kune zvibereko your smoothies. Ndinoda kukurudzira kuwedzera zvinenge 1 punipuni yamafuta kune s smoothies.
Kuchengetedza
Imwe hutano hwakanaka-mafuta ndiyo inoshamisa avocado . Kunyange kana iwe usingadi tara yemakapeji edza navo mu smoothies yako! Mukuwedzera pakuva semiti-yakabva kune mapuroteni, uyewo kukupa mazhinji mavitamini nemaminerari, vanowedzera kubwinya kwakasvibira kune smoothie yenyu.
Chengeteredzwa chete kumakapeti kumunhu ane IBS ndeyekuti 1/8 chete yepasi rose inofungidzirwa pasi-FODMAP. Asi ichi ndicho kunaka kwe smoothies! Iwe unogona kutema avocado muzvikamu 8 uye kusvina 7 kubva kwavari. Iwe zvino une avocados pedo nehupenyu husingaperi.
A Little Sweetener
Tariro, pakati pebhanana, majiro nemimwe michero yaungangosanganisira, yako smoothies inotapira zvakakwana! Zvisinei, kana iwe uchingodikanwa kutapira zvishoma kuti ushandise-kuita chiito chemajimu ako, unogona kuwedzera mune zvinotapira zvishoma. Kunyange zvazvo uchapupu hwacho huri kure nehuwandu, uchi anogona kupa mamwe antibacterial uye anti-allergies benefits. Zvisinei, uchi hwakakwirira muFODMAP fructose uye naizvozvo haisi chakanaka kana iwe une fructose malabsorption. Kana zvakadaro, maple sirasi inogona kunge iri nani kutora. Ingoyeuka kuti ingoshandisa madonhwe maduku!
Kana iwe ukawana kuti iwe pasi pasi yako smoothies zvakakurumidza, icho chiratidzo chokuti ivo vanonaka kwazvo. Edza kutamba uchitenderedza nehuwandu hwezvinotapira zvaunoshandisa kuitira kuti uzvigone kuichengeta zvishoma.
Cacao - Nokuti Chokoti Inoshamisa
Uye nokuti nzvimbo yose inzvimbo yakanaka, cacao (raw chocolate) yakakunakira iwe! Nokuda kwezvinangwa zvedu nechinangwa pano, zvakakanaka kuziva kuti cacoa inogona kunge iine maitiro anonzi prebiotic . Izvi zvinoreva kuti ndicho chikafu "chinopa" mabhakitiriya akanaka mumatumbo ako. Uye inonaka chaizvo! Chinetso nechochose chokoti ndeyekuti ine shuga yakawedzerwa uye, kazhinji, maitiro asina kunaka emafuta. Zvisinei, poda yekodao ine hutano hwakanaka hwehutano hwechokoti, pasina hutsika. Zvinosuruvarisa, kocoo pachayo inorwadza (ndicho chikonzero vanhu vanoita candy kuwedzera shuga!)
MuS smoothie, zvakadaro, unogona kuwana kuravira uye hutano huripo hwetiroti, nokuti urombo hunotorwa nemamwe zvinoshandiswa muS smoothie yako. Cacao powder zvakare iri pasi muFODMAPs, saka hapana kunetseka ikoko. Inzwa wakasununguka kuwedzera heaping tablespoon uye unakidzwe nemunyu wako wakanaka.
Chia Mbeu, Flaxseed & Hemp Mbeu
Smoothies inotakura motokari yekutora mufibibatsiro inobatsira mbeu dzechia , flaxseed uye yakasvibiswa yakafuridzirwa mbeu. Zvose zvitatu zvine simba rekudya. Zvose zviviri chia uye flaxseed zvinofungidzirwa kuwedzera mune zvakakwana kugadzirisa maitiro - nguva dzose chinhu chakanaka! Mhando imwe neimwe yembeu inobatsirawo omega-3 fatty acids, iyo inotora basa rinokosha mukushanda kwakanaka kwemazhinji emasero emitumbi yedu.
Chia uye mbeu ye hemp inogona kuwedzerwa zvakananga kune yako smoothies. Ikoti inofanira kuve yekutanga kutanga kuitira kuti iwe unakidzwe nehutano hwehutano. (Kuti zviitike zvakanaka, chengetedza mbeu yako mufiriji.) Izvi zvinonyanya kukosha nemhepo yakagadzirirwa pasi kuitira kuti urege kuparadza.) Tanga nepuniki yeiyo ipi zvayo inokumbira zvikuru iwe kubvumira muviri wako nguva yekugadzirisa. Iwe unogona kushanda nzira yako kusvika kune kijiko cheji imwe neimwe senzira yakanaka yekuderedza dumbu rako-yakabatana smoothie!
Sources:
Hertzler, S., & Clancy, S. "Kefir inovandudza lactose kugadzikana uye kushivirira kune vanhu vakuru vane lactose maldigestion." Journal of the American Dietetics Association 2003 103: 582-587.
Tzounis, X., et.al. "Prebiotic kuongorora kocoa-yakagadzirwa flavanols muvanhu vane hutano kuburikidza nekushandisa maitiro akasiyana-siyana, akadzorwa, maviri-mapofu, kupindira kwekupindira" American Journal of Clinical Nutrition 2011 93: 62-72.