Uma kwenziwa kahle, i-smoothies ingaba yindlela enhle yokupakisha i-punch enamandla okunomsoco ekudleni okusheshayo, okulula futhi okuphathekayo. I-Smoothies ikuvumela ukuthi uthathe inani elikhulu lamanye ama-superfoods kunokuba uzokwazi ukuwadla nje kuphela. Lokhu kufaka phakathi lezo zemifino eluhlaza emifino eluhlaza.
I-Smoothies iyindlela enhle uma unayo i-IBS noma ezinye izinkinga zokugaya . I-fiber yitshalo ifakwa uma ihlanganisiwe ngakho-ke kungenzeka kube lula kuwe ukuthi uphathe uhlelo lokugaya . Ama- bacteria "omuhle" emathunjini akho azojabula ngokunyuka kwenani lokudla kwezitshalo ezenziwe nge-smoothies. Ama- bacterium ajabule , aphilile amancane angabangela ubuhlungu besisu, igesi kanye nokuhlukumeza kanye nezinkinga ze-motility . Ukuba ne-balance balance yebhaktheriya esiswini sakho nakho kuhle impilo yakho yonke.
Enye yezinhlayiya ze-smoothies yukuthi uma ihle kakhulu, ingaba nomthelela ongeyona enempilo kumazinga ashukela egazini futhi ingasiza ekwenzeni isisindo. Ungakugwema lokhu ngokuqinisekisa ukuthi ama-smoothies akho aqukethe ukudla okuningi okuphezulu kwe-fiber nokuthi ugwema izithako eziphezulu zikashukela.
Kula maslayidi alandelayo, sizobheka izinketho zami zokudla ukuze zifakwe kwi-smoothies yakho ehlangabezana nemigomo yami ebalulekile: kumele ibe kuhle kumathumbu akho futhi kumele abe yi-IBS-friendly. Zinikezwa ngaphandle kwe-oda elithile njengoba izintandokazi zami nezintandokazi zakho zizohluka. Dlala nxazonke ngezithako ezahlukene futhi ulalele intuition yakho ukuthi yikuphi ukudla okuyoba yumzimba kakhulu futhi okunempilo kakhulu kuwe.
Ubisi Bomuthi Ongewona Ubisi
Ama-smoothie adinga isisekelo se-liquid. Ngokuqinisekile ungasebenzisa amanzi nje kuphela, kodwa ungafuna ukunambitheka noma izakhi zobisi. Ngiyakuthanda ukusebenzisa ubisi oluncane obungelona ubisi, bese ugcwalisa i-blender kuze kube semkhatsini wamanzi.
Ubisi lwezinyosi luqukethe amazinga aphezulu e-lactose angabangela izimpawu zesisu kubantu abane-lactose engavumiyo . I-Soy ne-rice milks kubhekwa njengokudla okuphezulu kwe-FODMAPs , okusho ukuthi bangabonakalisa izimpawu ezimbi kubantu abane-IBS, ngakho-ke kufanele kugwenywe.
Amachibi alandelayo angabisi amakhemikhali angakhetha ukondla:
- Ubisi lwe-almond
- Ubisi lweKoconut (umkhawulo ½ indebe)
- Hamba ubisi
- Ubisi lwe-oat (umkhawulo wekhasi 1/8)
Kuye ngokuthi zingaki izinto ezifriziwe ozifakayo, nokuthi uthanda kangakanani-slushie-consistency, ungase ufune ukuzungeza i-smoothie yakho neqhwa.
I-Kefir
I-Kefir yidla elivuthiwe elenziwe ngobisi. Njengamanye ukudla okuvutshiwe , i-kefir igcwele izinhlobo eziningi zama-probiotics - lawo mabhaktheriya "anobungane" amnandi kakhulu ekugayeni nokupheka impilo yonke. Nakuba i-kefir ivela ebisi lwezilwane, inqubo yokuvutshelwa ibangela umkhiqizo ophansi we-lactose.
I-Kefir ihluke kwi-yogurt ngoba iqukethe izinhlobo ezihlukahlukene zama-bacteria nezinambuzane. Ngaphezu kwazo zonke izimfanelo zayo zokuthambisa izitshalo, i-kefir ingumthombo omkhulu wamavithamini amaningi abalulekile. Mina ngithatha ukweqa amachibi angewona amakhe abizwe ngesilayidi sokugcina futhi esikhundleni salokho ngiyasebenzisa ezinye ze-kefir ngamanzi njengesisekelo sami sokuhamba kuya e-smoothie.
Ngeshwa, ulwazi lwami lwe-kefir alukahlolwa yi- Monash University ngokuqukethwe kwayo kwe-FODMAP. Ngenxa yokuthi yi-low-lactose level, kungase kube kuhle, kodwa ukuba ube ohlangothini oluphephile, uma unayo i-IBS, ungase ufune ukuhlola i-kefir ngamanani amancane ukuze ubuke noma yimaphi ama-symptom reactivity.
Ibhanana
Nge-textile yabo emnandi, amabhanana enza isisekelo esikhulu kunoma iyiphi i-smoothie. Ubhanana ngumthombo omkhulu we-fibre yokudla, amavithamini namaminerali. Zibhekwa njenge- low-FODMAP ngakho-ke akufanele zisuse noma yiziphi izimpawu zesisu.
Enye yezinto ezinhle kakhulu ngebhanana nama-smoothies yilokho i-smoothies yindlela enhle yokujabulela ubhanana oye waphela. Vele ususe isikhumba bese ubafisa! Lokhu kukunika isisekelo esikhulu esibandayo sama smoothies akho. Okuhlangenwe nakho kwami ukuthi ubhanana yilokho okumele kube nakho okufanele kube khona nge-smoothie ejabulisayo. Ungase ube nakho okuhlukile.
Imifino Engenayo
Manje sikhuluma! Iphuzu elilodwa lokuphuza i-smoothies yempilo ukuthi ungene kumthamo ophezulu wezakhi kunokuba ungadla nje ngokuwadla. Ungase umangale ngenani lamandla owawutholayo uma uqala ukwengeza imifino enamagatsha ama-smoothies akho.
Cishe noma yikuphi okuhlaza okwesibhakabhaka kuzoba kuhle empilweni yakho yokugaya ukudla, kodwa nansi abaye babonwa njengabaphansi kuma-FODMAP futhi ngaleyo ndlela bangakwazi ukusetha izimpawu ezingadingeki:
- Baby isipinashi
- Bok Choy
- Iklabishi
- Kale
- I-Chard yaseSwitzerland
Uma usungusha ukufaka imifino ku-smoothie yakho, ungase ufune ukuqala ngesipinashi esithandekayo futhi usebenze ngendlela yakho kwabanye.
Amajikijolo anamafutha
Amajikijolo angcono ebuchosheni bakho - nesisu sakho. Ngiyakutusa kakhulu ukusebenzisa amajikijolo amaqanda e-frozenes akho.
Amajikijolo anamafutha anezinzuzo eziningana. Enye, kanye ne-banana yakho efriziwe, ngeke ube nesidingo seqhwa. I-frozen nayo isho ukuthi ihlale ikhona efrijini yakho noma nini lapho ufuna ukudla okusheshayo, okunempilo, kwesisu nesidlo. Imikhiqizo eqhamukayo iyathathwa futhi ekuphakameni kokuvuthwa - ngaleyo ndlela uthola isithelo uma sinamanani amaningi ezakhiwe. Izithelo nemifino esigabeni sokukhiqizwa zikhethwa uma zihamba kahle - hhayi lapho zigcwala izakhi.
Uma isabelomali sakho sivumela, thola izinto eziphilayo, ngoba awufuni ukuveza isimiso sakho sokugaya izifo ezibulala izinambuzane uma ungakusiza. Enye izithelo ezikhulile zenye indlela enkulu njengoba abalimi abancane bancike ezindleleni zendabuko zempilo yezitshalo kunokuba batshale izitshalo emakhemikhali ukuze bakhule.
Ama-berries aphansi-FODMAP afaka ama-blueberries, ama-strawberries nama-raspberries. Uma unayo i-IBS, ungase ufune ukugwema ama-blackberries uma wazi ukuthi usebenza kahle kuma-polyols, uhlobo lwe-FODMAP .
Isexwayiso: Amajikijolo e-smoothie akho azowaphendukela kumbala obomvu omnandi. Kusesimnandi, kodwa umbala ungathatha ezinye ukujwayela.
Izithelo zakho ezizithandayo
Asikho isidingo sokuzikhawulela kumajikijolo nje. Izithelo eziningi zenza umnikelo omkhulu kwi-smoothie enomnandi - efriziwe noma cha. Ufuna nje ukuqinisekisa ukuthi ulinganisela ama-smoothie wakho ngemifino eluhlaza okwesibhakabhaka kanye namafutha enempilo esizowabuka emaslayidi azayo ukuze i-smoothie yakho ingapheli kakhulu ushukela.
Lezi zithelo ezilandelayo eziphansi ze-FODMAP zingawuthola uphawu lwami lokuvunyelwa ukuba i-smoothie enobungane enesisu:
- Ikhathalophu
- Honeydew ikhabe
- ikiwi
- Eluhlaza
- I-Papaya (i-paw paw)
- Uphayinaphu
Ake ngihlanganyele nawe ngecala lami elincane . Noma nini lapho ngijabulisa, ngihlale ngifaka isitsha sesithelo se-dessert ukulinganisa amaqebelengwane nama cookies abanye abalethayo. Lapho sekuphelile, ngifaka isithelo esisele ezinkwameni ezincane ukuze ngikwazi ukuphuma efrijini lami nge-smoothies ezayo.
Butter Nut
Amafutha anempilo yindlela enye yokunciphisa ukwanda kwe-ushukela wegazi kuzo zonke izithelo okungenzeka uzibekele kuzo i-smoothie yakho. Ama-butter ama-nut awagcini nje kuphela kulowo mthethosivivinywa, kodwa engeza ukunambitheka okumnandi kuma-smoothies wakho. Awudingi okuningi - nje isipuni siyokwenza. Izinqumo zakho ezinhle kakhulu ibhotela le-peanut noma ibhotela le-almond. Amasheya aphezulu kuma-FODMAP, ngakho-ke kulula kakhulu ukweqa lolu hlobo.
Amafutha Kakhukhunathi
Amafutha kakhukhunathi ungenye indlela enempilo enomzimba eyosiza ukunciphisa ukungena kwezithelo zakho ze-smoothie ukungena kwegazi lakho, ngenkathi ukwenza impilo yakho ibe ngcono futhi ikusize ukuba uthole kangcono wonke amavithamini namaminerali okuthola kuwo ama-smoothies akho. Ngingancoma ukuthi nginezela isipuni esisodwa samafutha kuma-smoothies akho.
Ukwatapheya
Enye incomo enamafutha enempilo yi- avocado emangalisayo . Ngisho noma ungathandi ukunambitheka kwama-avocade uzame kuma-smoothies akho! Ngaphezu kokuthi ungumthombo wesitshalo wamaprotheni, kanye nokunikeza amavithamini amaningi namaminerali amaningi, afaka ukuthungwa okuluhlaza ku-smoothie yakho.
I-downside kuphela yezinhlayiya zomuntu onayo i-IBS ukuthi yi-1/8 kuphela yocansi ibhekwa njenge-low-FODMAP. Kodwa lokhu ubuhle be-smoothies! Ungakwazi ukusika i-avocado zibe izingxenye ezingu-8 bese ubamba ama-7 kubo. Manje unezinhlavu eziseduze zesikhathi esizayo esizayo.
I-sweetener encane
Ngithemba, phakathi kwamabhanana, amajikijolo nezinye izithelo okungenzeka ukuthi wazibandakanya, ama-smoothies akho anelwane ngokwanele! Kodwa-ke, uma nje udinga ubumnandi obuncane bokunciphisa-ukwenza isinkwa semifino yakho, ungangezela kumnandi othakazelisayo. Yize ubufakazi bungabonakali, u-honey anganikeza izinzuzo ezithile zokulwa ne-antibacterial and anti-allergies. Kodwa-ke, uju uphakeme kwi-Fructose ye-FODMAP ngakho-ke akuyona into enhle uma une- fructose malabsorption. Uma kunjalo, isiraphu ye-maple ingaba ukukhetha kangcono. Khumbula nje ukusebenzisa nje amaconsi ambalwa!
Uma uthola ukuthi wehlisa ama-smoothies akho ngokushesha, lokho kuyisibonakaliso sokuthi bumnandi kakhulu. Zama ukudlala nxazonke ngesamba se-sweetener oyisebenzisayo ukuze ukwazi ukuyigcina okungenani.
Ukhokho - Ngoba i-Chocolate iyinto ehle kakhulu
Futhi ngenxa yokuthi indawo yonke iyindawo enhle, ikhokho (ushokoledi obuluhlaza) inhle kakhulu kuwe! Ngezinhloso zethu nezinhloso lapha, kuhle ukwazi ukuthi i-cacoa ingaba nemfanelo ye- prebiotic . Lokhu kusho ukuthi ukudla "okudla" amabhaktheriya omuhle emgodini wakho. Futhi kuyathandeka kakhulu! Inkinga nge-chocolate amaningi iwukuthi iqukethe ushukela owengeziwe futhi, ngokuvamile, izinhlobo ezingenampilo zamafutha. Kodwa-ke, i-cocoa powder inezimfanelo zempilo ezinhle kakhulu ze-chocolate, ngaphandle kokuhlaselwa. Ngeshwa, ukhokho uqobo ubaba (yingakho abenzi be-candy bengeza ushukela!)
Nokho, ku-smoothie, ungathola ukunambitheka nezinzuzo zezempilo ze-tshokoleti, ngoba ubuhlungu bubekwe eceleni kwezinye izithako ezisebusweni bakho be-smoothie. I-Cacao powder nayo iphansi kuma-FODMAP, ngakho-ke akukho ukukhathazeka lapho. Zizwe ukhululekile ukwengeza isipuni esilula futhi ujabulele i-elixer yakho enhle.
Imbewu ye-Chia, i-Flaxseed & Hemp Imbewu
I-Smoothies iyimoto enhle yokuthatha izinzuzo ze-fiber zezinhlamvu ze- chia , i- flaxseed kanye ne-green shelled hemp imbewu. Zonke ezintathu zindawo zokudla okunomsoco. Zombili i-chia ne-flaxseed kucatshangwa ukuthi yengeze ekubunjweni okunamandla kwesibalo - njalo into enhle! Uhlobo ngalunye lwembewu luyimithombo emihle ye-omega-3 fatty acids, edlala indima ebalulekile ekusebenzeni okunempilo kwamangqamuzana amaningi emzimbeni wethu.
I-Chia nembewu ye-hemp inganezelwa ngokuqondile kuma-smoothies akho. I-flaxseed idinga ukuqala kuqala ukuze ujabulele izinzuzo zayo zezempilo. (Ukuze uthole imiphumela engcono kakhulu, gcina imbewu yakho esiqandisini. Lokhu kubaluleke ngokukhethekile ngemigqa egciniwe ukuze kugweme ukuphahlazeka.) Qala nge-isipuni noma yikuphi okuthandayo kakhulu ukuvumela umzimba wakho ukuba ulungise isikhathi. Khona-ke ungasebenzisa indlela yakho kuze kube isipuni se-ngamunye njengendlela enhle yokukhipha i-smoothie yakho enesisu esisenhle!
Imithombo:
Hertzler, S., & Clancy, S. "I-Kefir ithuthukisa ukugaya ukudla kwe-lactose nokubekezela kubantu abadala abane-lactose maldigestion." I- Journal ye-American Dietetics Association 2003 103: 582-587.
Tzounis, X., et.al. "Ukuhlolwa kwe-prebiotic ye-flavanol etholakala yi-cocoa kubantu abanempilo ngokusebenzisa isifundo sokungenelela esingenakulinganiswa, esilawulwayo, esiphambene nesikhombisa," kusho i- American Journal of Clinical Nutrition 2011 93: 62-72.