Lapho ku-Diet-FODMAP Diet ye-Irritable Bowel Syndrome
Ama-anyanisi ne-garlic ziphezulu kakhulu e-fructan, enye yeqembu le- FODMAP lama-carbohydrate okukholelwa ukuthi lifaka izimpawu ze- syndrome ezicasulayo . Abantu ekudleni okuphansi kwe-FODMAP zama ukuwagwema. Abanye abantu bangathola ukuthi banokungabekezelelani kokudla okungabangela lezi zokudla. Ukupheka ngaphandle kwabo kungaba nzima. Nanka amanye amasu.
Indlela i-Garlic ne-anyanisi esetshenziswa ngayo ekuphekeni
I-garlic kanye no-anyanisi kuvame ukusetshenziselwa ukupheka njenge- aromatics- ukudlas okufaka iphunga elimnandi nelinambitheka kwezinye izitsha. Zitholakala ema-kitchens emhlabeni wonke, okwenze kube nzima ukuwagwema ngokunamathela ekudleni endaweni ethile. Ngokuvamile, i-garlic kanye no-anyanisi bayanezelwa ekuqaleni kokupheka ukuze bagcobe ama-flavour ngaphambi kokwakha isobho, isobho noma ezinye izitsha eziyinkimbinkimbi.
Ukushiya i-Garlic no-anyanisi
Ungakwazi yini ukushiya ugarlikhi kanye anyanisi ngaphandle kweresiphi? Ngezinye izikhathi. Ngokuvamile uzothola imiphumela eyamukelekayo-akufani nokushiya amaqanda ngaphandle kwekhekhe. Kodwa-ke, iningi labantu lingathola izindlela zokupheka ezingamukeleki. Cabanga ukuguqula iresiphi ngomunye esikhundleni kunokumane ulahle ama-allium uma:
- Anyanisi noma i-garlic yiyona kuphela inambitheka ku iresiphi
- Anyanisi noma i-garlic yingxenye enkulu yeresiphi
- Ama-anyanisi noma ugarlic asetshenziselwa okuluhlaza noma okuphekwe kancane
Kulezi zimo, ukunambitheka kwe-anyanisi noma i-garlic kungabalulekile ekudleni okumnandi. Nokho, iningi lezinsuku, ungathola indawo engcono.
I-Aromatics Beyond Anyanisi Ne-Garlic
Ayikho imifino engavumelani nayo inambitheka ngendlela efanayo no-anyanisi noma i-garlic, kodwa amanye ama-aromatics angase abe izinketho ezinhle zokupheka afaka:
- I-Fennel ine-ukunambitheka okufana ne-licorice kodwa ukuthungwa okufana no-anyanisi. Zama nge inkukhu noma inhlanzi.
- I-celery ingenye ye-aromatics evame kakhulu.
- I-pepper yaseBell ngokuvamile isetshenziselwa ukupheka eCanjun. I-pepper eluhlaza kanye nesilimo esidliwayo esinamagatsha anamanzi kuyisisekelo esihle sokudla irayisi noma izitshalo ezinomsoco.
- Ama-karoti asetshenziswe njengephunga eFrance ekuphekeni ngokuhambisana nesilimo esidliwayo esinamagatsha anamanzi.
- Izimpande ze-Celeriac, noma isilimo esidliwayo esinamagatsha anamanzi, izimpande ze-knobby ezihlukahlukene zesilimo esidliwayo esinamagatsha anamanzi. Ehlutshiwe futhi eqoshiwe, ingasetshenziswa njengephunga kuma-sauces noma emasimini.
Amakhambi Namafutha Okupheka Ama-onion no-Garlic-Free
I-garlic chives, i-herb ene-flavoury garlicy, iyisabelo esicacile, kodwa nansi amanye amakhambi nezinongo ongayithola uwusizo:
- I-Peppercorns: i-pepper emhlophe, i-pink noma i-Szechuan ingafaka ama-flavour ahlukene ekuphekeni kwakho.
- Ukunambitheka okwehlukile kwaCumin okungase kusebenze kahle kwezinye zokupheka, ikakhulukazi lapho igalikhi isetshenziswa khona.
- I-Horseradish, esanda kushaywa, ingafaka amanye amanothi angamanga okungenzeka awunayo.
- I-ginger ne-galangal zinama-flavour ahlukile kepha zingasiza ekugubheni izinhlanzi njenge-aromatics.
- I-Asafoetida iyi-spice evela e-India enekhono elinamandla kakhulu. Uma ungeziwe emafutheni afudumele, iyakuthanda kakhulu njengegalikhi kanye anyanisi. Udinga kuphela ukufafaza okuncane, njengoba kukhishwa kakhulu.
I-garlic noma i-anyanisi Powders nama-Salts
I-garlic powder kanye nosawoti ka-garlic yenziwe ngamanzi afakwe emanzini aphefumulayo. I-anyanisi powder nosawoti, ngokufanayo, zenziwe ngo-anyanisi. Buza i-gastroenterologist noma udokotela wakho ngaphambi kokuzama enye indlela yokudla eye yabangela izimpawu ezibuhlungu esikhathini esidlule.
Amafutha asetshenziselwa ukudla okuphansi-FODMAP
Labo abagwema ugarliki no-anyanisi ngenxa ye-FODMAP bangasebenzisa amafutha omgulantshi njengoba ama-fructans engenawo ama-soluble amafutha. Ungathengisa amafutha noma u-anyanisi no-garlic emafutheni bese ulahla izitshalo ngaphambi kokuwasebenzisa esitsha sakho ngokushesha. Qaphela ukuthi ukwenza amafutha akho kanye nokulondoloza kunengozi ye-botulism, ngakho-ke ungase ufune ukuthenga amafutha afakwe ngokuhweba ngokuphepha.
> Imithombo:
> Imibuzo ejwayelekile yokubuza ukudla ye-FODMAP. I-Monash University.
> Gibson P, uMalusi S. Ukuphathwa Kwezinto Eziphathelene Nokudla Kwezimpawu Zokusebenza Kwezinsizakalo Zomzimba: Indlela Yokuthola I-FODMAP Journal of Gastroenterology and Hepatology 2010 25: 252-258.