Xa zenziwe ngokuchanekileyo, i-smoothies ingaba yindlela ephakamileyo yokupakisha i-punch enesondlo esinamandla kwisidlo esheshayo, esilula kunye nesicatshulwayo. I-Smoothies ikuvumela ukuba uthabathe inani elincinci lokutya okuninzi kunokuba uza kukwazi ukuba udla nje. Oku kubandakanya ezo zemifuno ezinomhlaza ezinomhlaza.
I-Smoothies yindlela enhle ukuba unayo i-IBS okanye ezinye iingxaki zokugaya . Ifayibrari yokutyala ifakwe i-pulverized when blended and therefore it is easier for you to digestive system to handle. I-"guy good" ibhakteria yakho emathunjini iya kuvuyisa ngokunyuka kwenani lokutya kwezityalo ezibonelelwa nge-smoothies. Unoyolo, umtsholongwane onobuchopho bhaktheriya awunamathuba okubangela iintlungu zesisu, igesi kunye nokuqhaqhazela kunye neengxaki zomntu . Ukuba nesilinganiselo esiphezulu sebhaktheriya esiswini sakho kulungile kwimpilo yakho yonke.
Omnye umgca we-smoothies wukuthi ukuba bayothambile kakhulu, banokuba nefuthe elingenako-enempilweni kwizinga lakho leshukela legazi kwaye banokufaka isandla ekuzuzeni ubunzima. Unokuziphepha ngokuqinisekisa ukuba i-smoothies yakho iqukethe ukutya okuninzi lwe-fiber kwaye ukhusela izithako eziphezulu zeshukela.
Kulezi zilayidi ezilandelayo, siza kujonga iipokethi zam ukutya ukuze zibandakanye kwii-smoothies zakho ezidibanisa imilinganiselo ebalulekileyo: kufuneka ukuba zilungile kumathumbu kwaye kufuneka zibe ne-IBS-friendly. Banikezwa ngaphandle kwendlela ekhethekileyo njengoko yam inketho kunye neyakho iyahluka. Jonga ngezodibaniso ezahlukeneyo kwaye uphulaphule intuition yakho malunga nokuba yikuphi ukutya okuza kuba kukuhle kakhulu kwaye kunempilo kuwe.
Ubisi obisiMveliso
I-Smoothies idinga isiseko se-liquid. Ngokuqinisekileyo ungasebenzisa amanzi kuphela, kodwa unokufuna ukunambitha okanye izondlo zobisi. Ndiyakuthanda ukusebenzisa ubisi oluncinane olungengomso, uze ugcwalise i-blender ukuya kumgama osemazantsi ngamanzi.
Ubisi lweenkomo luqukethe amazinga aphezulu e-lactose anokubangela ukuba iimpawu zesisu zibe ngabantu abangenalo i-lactose. I-Soy kunye ne-rice milks zibhekwa njengeziphezulu zokutya ze-FODMAP , oku kuthetha ukuba zinokuthi zibenziziganeko ezigqithisileyo kubantu abane-IBS, ngoko ke kufuneka baxhathwe.
Ezi zilandelayo ezingezizo zobisi zikhetho zikhethekileyo ezinobungqina:
- Ubisi lwe-almond
- Ubisi lweKonon (umyinge ½ indebe)
- Ubisi lobisi
- Ubisi lwe-Oat (umlinganiselo wekhafu 1/8)
Ngokuxhomekeke kwizinto ezininzi ezifakwe kwi-frozen eyongezwayo, kwaye uninzi lwe-slushie-ulungelelwano oluthandayo, unokufuna ukujikeleza i-smoothie yakho neqhwa.
Kefir
I-Kefir yinto yokutya enotyiweyo eyenziwe ngobisi. Njengezinye ukutya ezivuthayo , i-kefir izaliswe ngeendidi ezahlukahlukeneyo ze-probiotiki - ezo "bhanka" ezinobungqina obuhle kakhulu ekudleni kunye nempilo yonke. Nangona i-kefir ivela kubisi lwezilwanyana, inkqubo yokuvumba iphumela kwisiqhamo esiphantsi kwe-lactose.
I-Kefir ihluke kwi-yogurt kuba iqulethe iindidi ezininzi zeebhaktheriya kunye nemvubelo ethile. Ukongeza kuzo zonke iimpawu zayo zokuphucula izityalo, i-kefir ngumthombo omkhulu weevithamini ezininzi ezibalulekileyo. Ndizama ukuqaqa amachibi angabikho amachiza achazwe kwisilayidi sokugqibela kwaye endaweni yoko usebenzisa ezinye i-kefir ngamanzi njenge-go-to smoothie base.
Ngelishwa, ulwazi lwami lwe-kefir alukavavanywa yiYunivesithi yaseMonash kwimixholo yayo yeFODMAP. Ngenxa yokuba i-low-lactose level, kungenokuba kuhle, kodwa ukuba ube kwindawo ekhuselekileyo, ukuba unayo i-IBS, unokufuna ukuhlola i-kefir ngobuncinane ukuba ukhangele nayiphi na impawu ye-reactivity.
Ibhanana
Ngobunzima babo, amabhanana enza isiseko esikhulu kunoma yiyiphi i-smoothie. Ubhanana ngumthombo omkhulu wefayibha yokutya, iivithamini kunye neemaminerali. Ziyabonwa njenge -FODMAP ephantsi kwaye ngoko akufanele zicime naziphi na izimpawu zesisu.
Enye yezinto ezilungileyo malunga neebhanana kunye ne-smoothies kukuba i-smoothies yindlela enokuzonwabisa ngayo iibhanana eziye zagqithisa. Zithinte nje isikhumba uze uziqhumise! Oku kukunika isiseko esikhulu esibandayo se smoothies yakho. Amava ami kukuba amabhanana ayimfuneko ukuba abe ne-smoothie enandiphayo. Unokuba namava ahlukeneyo.
Imifuno ehlambulukileyo
Ngoku sithetha! Ingongoma yokusela i-smoothies kwimpilo kukufumana umthamo ophezulu wezondlo kunokuba ungadla ngokuzidla. Unokumangaliswa kumlinganiselo wamandla owawufumanayo xa uqala ukufaka imifuno enamaphepha kwi-smoothies yakho.
Phantse naluphi na uhlaza oluhlaza oluhlaza luya kuba luhle kwimpilo yakho yokutya, kodwa nantsi abo baye bachongwa njengabaphantsi kwi-FODMAP kwaye ngoko ke bancitshiswa kakhulu ukuba basuse iimpawu ezingafunekiyo:
- I sipinashi yomntwana
- IBok Choy
- Ikhaphetshu
- Kale
- Swiss Chard
Ukuba unomtsha ukwengeza imifino kwi-smoothie yakho, unokufuna ukuqala ngesipinashi esinamandla kwaye usebenze ngendlela yakho kwabanye.
Iibroji eziqingqiweyo
Iibhereji zilungile ngqondweni wakho - kunye nesisu sakho. Ndiyacetyiswa kakhulu ukusebenzisa amajikijolo e-frozen amaqhekeza kwi-smoothies yakho.
Amajikijolo anamafutha anemivuzo emininzi. Enye, kunye nebhanana lakho eliqingqiweyo, awuyi kuba nemfuneko yeqhwa. Ukhulile kuthetha ukuba zihlala zifumaneka kwifriji yakho nayiphi na ixesha xa ufuna isantya esiphuthumayo, esinempilo, esinesisu. Ukuveliswa okuvelisiweyo kubuye kuthatyathwe ekuphakameni kokuvutha - ngoko ufumana isiqhamo xa uninzi lwezondlo. Iintlobo nemifuno kwinqanaba lokuvelisa likhethwa xa ziza kuhamba kakuhle-kungekhona xa zidibene izondlo.
Ukuba uhlahlo lwabiwo-mali luvumela, uthenge i-organic, kuba awufuni ukucacisa inkqubo yakho yokugaya i-pesticides ukuba unokukunceda. Esinye isityalo esikhulayo sisinye indlela efanelekileyo njengoko abalimi abancinci banokuthembela kwiindlela zemveli zendalo zempilo kunokuba batyebe izityalo kwiikhemikhali ukwenzela ukuba zikhule.
I-berries e-Low-FODMAP iquka ama-blueberries, ama-strawberries nama-raspberries. Ukuba unayo i-IBS, unokufuna ukuphepha iibherebri ukuba uyazi ukuba usebenze kwi-polyols, uhlobo lwe-FODMAP .
Isilumkiso: Ama-Berries kwi-smoothie yakho aya kuguqula umbala obomvu obomvu. Sekunandi, kodwa umbala ungathatha ukusetyenziswa.
Iintlobo Zakho Ezizithandayo
Akunakufuneka uzincitshe kumajikijolo nje. Uninzi lweziqhamo zenza igalelo elikhulu kwi-smoothie esiphundu - eselisiwe okanye cha. Ufuna nje ukuqinisekisa ukuba ulungelelanisa i-smoothie yakho kunye nemifuno eluhlaza kunye neminye yemifuno enempilo esiya kujonga kwii-slides ezizayo ukwenzela ukuba i-smoothie yakho ingabi phezulu kakhulu kwiswekile.
Ezi zilandelayo ziqhamo eziphantsi ze-FODMAP ziya kufumana uphawu lwam lwamkelo lwe-smoothie enobubele:
- Icantaloupe
- Honeydew melon
- ikiwi
- Lamoni
- Ipapaya (i-paw paw)
- Ipanapula
Makhe ndihlanganyele kunye nam ngokukhohlisa kwam . Naliphi na ukuzonwabisa, ndihlala ndikhupha isitya sesitya se-dessert ukulinganisa iinqayi kunye nekiki abanye abazisayo. Emva kokuba iqela liphelile, ndifake isithelo esisele kwiingxowa ezincinci ukuze ke ndixhomeke kwifriji yam kwi-smoothies ezayo.
Butter Button
Amafutha anempilo yindlela enye yokunciphisa ukunyuka kwishukela yegazi kuzo zonke iziqhamo onokuthi uzibeke kwi-smoothie yakho. Iibhokhwe ze-nut zithatha kuphela loo ntlawulo, kodwa yongeza i-flavour okumnandi kwi-smoothies yakho. Awudingi mkhulu - nje ipoyipoon iya kwenza. Iinqununu zakho ezintle zi-bhotela okanye i-almond butter. I-cashsheet iphakamileyo kwi-FODMAP, ngoko kukugqithisa ukunqumla olo hlobo.
ICononut Oil
I-oli yeCoconut enye ifom yefom ephilileyo eya kunceda ukunciphisa ukutshatyalaliswa kwezithelo zakho ze-smoothie kwigazi lakho, ngelixa ukhuthaza intliziyo yakho kunye nokukunceda ukuba uphumelele ukufumana yonke iivithamini kunye neemaminerali ozifumanayo kwimveliso zakho i-smoothies. Ndingathanda ukunyusa malunga ne-1 isipuni seoli kwi-smoothies yakho.
Iponyoponyo
Enye isincomo seoli esinempilo sisigcino esimangalisayo . Nangona ungayithandi inambatho yama-avocade azame kwi-smoothies yakho! Ukongezelela ekubeni ngumthombo weeprotheni, kunye nokunika ezininzi iivithamini kunye nezamaminerali, zongeza ukhenketho olunzulu kwi-smoothie yakho.
I-downside kuphela kwiipascados kumntu onayo i-IBS kukuba kuphela i-1/8 yendawo yonke ibonwa njenge-FODMAP ephantsi. Kodwa oku kukuhle kwama-smoothies! Unokunquma i-avocado kwiindawo ezili-8 kwaye ubhafele 7 kubo. Ngoku unayo i-avocados esandleni sekamva elibonakalayo.
O mncinane
Ngethemba, phakathi kwamabhanana, amajikijolo kunye nezinye iziqhamo onokuzibandakanya, i-smoothies yakho iyanelisa! Nangona kunjalo, ukuba ufuna nje ukuthabatha okuncinci kancinci ukuba usebenze ngokuthe ngqo kwintsimi yakho, ungongeza kwi-sweetener encinane. Nangona ubu bungqina bubude obugqithiseleyo, u-honey unokunikela ngeenzuzo zokulwa ne-antibacterial and anti-allergies. Nangona kunjalo, u-honey uphakeme kwiFructose yeFODMAP kwaye ngoko ayikho into enhle ukuba unayo i- fructose malabsorption. Ukuba kunjalo, isiraphu ye-maple ingaba kukukhetha okungcono. Khawukhumbule nje ukusebenzisa nje amaconsi ambalwa!
Ukuba ufumanisa ukuba uhlawule i-smoothies yakho ngokukhawuleza, oko kukuphawuleka ukuba bumnandi kakhulu. Zama ukudlala ngeenxa zonke nomlinganiselo wokunandiselela owusebenzisa ukuze ukwazi ukuwugcina ubuncinci.
I-Cacao - Ngenxa yokuba iTokotla iyinto enhle
Kwaye ngenxa yokuba indalo iyindawo enhle, i-cocoo (i-tsokolate eluhlaza) yinto enhle kuwe! Ngeenjongo zethu kunye neenjongo apha, kulungile ukwazi ukuba i-cacoa inokuthi ibe neempawu zobomi bokuqala. Oku kuthetha ukuba kukutya "okutya" ibhaktheriya elungileyo kumathambo akho. Yaye iyakuthanda kakhulu! Ingxaki ngeyona tshokolethi yile nto iqulethe ishukela eyongezelelweyo kwaye, ngokuqhelekileyo, iintlobo zeoli ezinokungahambi kakuhle. Nangona kunjalo, i-cocoo powder inezo zonke iimpawu zezempilo ze-tsholethi, ngaphandle kwehla. Ngelishwa, i-cocoo ngokwayo inomsindo (yingakho abenzi be-candy bongeza ushukela!)
Kodwa-ke, kwi-smoothie, unako ukufumana inzuzo kunye nempilo ye-tsholetele, ngenxa yokuba ubuhlungu bubekwe nezinye izithako kwi-smoothie yakho. I-Cacao powder nayo iphantsi kwi-FODMAP, ngoko akukho nkathazo apho. Zive ukhululekile ukufaka i-tablespoon ye-heaping kwaye ujabulele i-elixer yakho enhle.
Imbewu ye-Chia, i-Flaxseed & Hemp Seeds
I-Smoothies iyisithuthi esikhulu sokuthatha inzuzo yefiber ye imbewu ye- chia , i- flaxseed kunye nembewu ye-hemp eluhlaza. Zonke ezintathu zineendawo zokuncedisa izondlo. Bobabini i-chia kunye ne-flaxseed bacingwa ukuba bangeze kwi-optimal formation base-stool - rhoqo into enhle! Uhlobo ngalunye lwembewu luyimithombo emihle ye-omega-3 fatty acids, edlala indima ebalulekileyo kwimisebenzi enempilo yamaninzi eeseli zethu.
I-Chia kunye nembewu ye-hemp ingafakwa ngokuthe ngqo kwi-smoothies yakho. I-Flaxseed idinga ukuba ibe ngumhlaba wokuqala ukwenzela ukuba ujonge izibonelelo zayo zempilo. (Iziphumo ezilungileyo, gcina imbewu yakho efrijini.) Kubaluleke ngokubalulekayo kunye nomhlaba ogqityiweyo ukuze uphephe ukuphanga.) Qala ngefowuni yinto enokubhenela ngayo kakhulu ukuvumela umzimba wakho ukuba ulungelelanise. Unokwenza usebenze ngendlela yakho ukuya kwipunipoon nganye nganye njengendlela enhle yokujikeleza i-smoothie yakho enobulwane!
Imithombo:
I-Hertzler, S., & Clancy, S. "I-Kefir ithuthukisa ukugaya i-lactose nokunyamezela kubantu abadala abane-lactose maldigestion." Umbhalo we-American Dietetics Association 2003 103: 582-587.
Tzounis, X., et.al. Uvavanyo lwe-prebiotic ye-flavanols efumaneka kwi-cocoa kubantu abaneempilo ngokusebenzisa uvavanyo lokungenelela okungahleliyo, olulawulwayo, oluphindwe kabini, oluphambeneyo, oluthathwe ngokungahambiyo, "U- American Journal of Clinical Nutrition 2011 93: 62-72.