20 IBS-Cov Phooj Ywg Ua Noj Ua Si Rau Lub Caij Nplooj Ntoos Hlav no

Zoo Siab

• Noj tshais
• 1. Gluten-tsis muaj Dutch tus menyuam nrog blueberry maple phoov
• 2. Tsawg FODMAP blueberry thiab txiv maj phaub muffins
• 3. Txiv maj phaub mis yogurt
• 4. Qev qeeb qeeb ntawm cov nqaij yaj ua tshais quinoa
• Noj su
• 5. Refreshing veggie-stuffed caij nplooj ntoos hlav yob
• 6. Cov ntaub qhwv mos, gluten-free tapioca qhwv
• 7. California yob sushi tais
• Sab thiab khoom noj txom ncauj
• 8. Wasabi-toasted nori crisps
• 9. Basil pesto poob
• 10. Nyab laj pickles
• 11. Peb caug tshuaj ntsuab thaum hmo ntuj yob qaws
• Noj hmo
• 12. Creamy liab kua txob pesto pasta
• 13. Zucchini nkoj
• 14. Nqaij qaib satay do-kib nrog cov noodles
• 15. Nqaij npuas BBQ
• Koob hmoov
• 16. Gluten-dawb cranberry blueberry mini galettes
• 17. Hmoov chocolate ncuav mog qab zib
• 18. Vegan strawberry khov
• 19. Gluten-tsis muaj kua txiv kab ntxwv
• 20. Cov txiv mis nyuj-dawb raspberry chocolates
• Hauv qab kab

Lub caij nplooj ntoo hlav yog lub sijhawm zoo tshaj plaws los sib xyaw ua ke koj cov zaub mov noj thiab sim ua tej yam tshiab.

Cov txiv hmab txiv ntoo tab tom pib tuaj txog, cov ntoo tawg nrog txiv qaub, thiab tshuaj ntsuab muaj ntau.

Kev ua lag luam ua liaj ua teb yog dhau nrog cov khoom zoo nkauj, thiab txhua yam yog li tshiab thiab tag nrho ntawm cov tsw. Siv tau zoo ntawm cov khoom qab qab ua nrog cov IBS-phooj ywg, zaub mov txawv FODMAP.

Noj tshais

1. Gluten-tsis muaj Dutch tus menyuam nrog blueberry maple phoov

Xav hauv siab ncuav qab zib, pob kws, thiab cov ncuav mog qab zib npluav rog txhua tus muaj me nyuam.

Lawv yuav ua rau tus me nyuam Dutch no, zoo siab, yooj yim-rau-ua rau kev noj tshais kho tau. Qhov no gluten-dawb version yog tsim nrog oat hmoov, yog li koj yuav nyob kom tas mus txog thaum noj su.

Hloov cov mis tsis muaj lactose lossis lwm yam mis ua xws li almond, oat, lossis mis nyuj rau 2/3 khob mis nyuj hauv daim ntawv qhia.

Tau txais daim ntawv qhia!

2. Tsawg FODMAP blueberry thiab txiv maj phaub muffins

Blueberries tau puv rov qab rau lub caij, uas txhais tau ib yam: muffins. Cov muffins uas ntub no tsuas xav tau xya lub khoom xyaw, thiab lawv tuaj sib sau ua ke tsawg dua ib teev.

Tau txais daim ntawv qhia!

3. Txiv maj phaub mis yogurt

Probiotics yog qhov tseem ceeb rau kev zom zaub mov zoo, tshwj xeeb tshaj yog rau cov neeg uas muaj IBS. Ntxiv qee cov kab zoo rau koj cov zaub mov nrog cov vegan txiv maj phaub yogurt.

Tau txais daim ntawv qhia!

4. Qev qeeb qeeb ntawm cov nqaij yaj ua tshais quinoa

Tsis nco qab tu siab uas ploj lawm pob ntawv thiab oatmeal lumpy. Sawv los ntawm kev kub, npaj-mus-nrog noj tshais nrog lub ua noj qeeb mentshis cov txiv ntseej paj nplev.

Lub caij nplooj ntoo hlav muaj ntau yam xim thiab tsw qab rau noj tshais zoo no. Ua ib qho loj loj thiab khaws tus so hauv lub tub yees kom koj tuaj yeem noj tshais txhua lub lim tiam kom tsis txhob nqa ntiv tes.

Tau txais daim ntawv qhia!

Noj su

5. Refreshing veggie-stuffed caij nplooj ntoos hlav yob

Caij nplooj ntoos hlav qaws ua cov nkig nkhaus lub ntsej muag txaus siab heev, thiab VeryWellFit muaj ib daim ntawv qhia uas tso cai rau cov khoom qab zoo txaus hloov pauv rau cov zaub pob li niaj zaus.

Daim ntawv qhia tshiab no yuav ua rau cov ntim su tom qab. Cov khoom noj seem kawg nyob rau ob peb hnub hauv lub tub yees, yog li koj tuaj yeem ua ib pawg thiab txaus siab rau lawv thoob plaws hauv lub lim tiam.

Tau txais daim ntawv qhia!

6. Cov ntaub qhwv mos, gluten-free tapioca qhwv

Yuav luag txhua lub khw-muag khaub ncaws gluten tsis hloov dua li cov hnab ntawv uas lawv tau ntim nrog. Ua koj daim ntaub mos muag uas yuav tsis tawg rau lub sijhawm koj sim khoov nws.

Cov ntawv qhia no siv cov hmoov nplej tapioca kom tau txais cov ntaub ntawv zoo meej, ntxiv rau kov tus tsis tshua muaj FODMAP cheese rau kev tsw. Hloov cov mis tsis muaj lactose yog tias tsim nyog.

Tau txais daim ntawv qhia!

7. California yob sushi tais

Sushi xyoob hauv tsev yog siv sijhawm thiab ua se. Tau txais tag nrho cov tsw yam tsis muaj ib qho kev cuam tshuam ntawm kev cuam tshuam.

Yog tias koj lo rau cov zaub mov tsis tshua muaj FODMAP, hloov tamari lossis txiv maj phaub aminos rau cov kua ntses thiab siv cov kua txob dawb kua ntses.

Tau txais daim ntawv qhia!

Sab thiab khoom noj txom ncauj

8. Wasabi-toasted nori crisps

Teeb koj tus nplaig (thiab sinuses) nrog cov khoom txom ncauj no. Seaweed muaj ntau cov vitamins thiab zaub mov noj qab nyob zoo, thiab cov no nori crisps yuav raug nqi koj ib feem ntawm cov neeg txom ncauj cov pob khoom.

Tau txais daim ntawv qhia!

9. Basil pesto poob

Koj yuav tsis muaj peev xwm qhia tau tias qhov kev xoom yog dawb gluten. Cov zaub roj, txiv roj roj, thiab cov noob ntoo thuv ua ke ua rau lub cev tsis txaus ntseeg. Koj tuaj yeem xa tus dip rau ntawm lub qhaub cij, qhwv, lossis nqaij los txhaws rau cov tsw.

Tau txais daim ntawv qhia!

10. Nyab laj pickles

Kev ua haujlwm thiab lwm yam ua rau muaj qhov tsw zoo tuaj yeem ua rau muaj kev nyuaj ntau ntawm kev noj zaub mov kom tsis ntau FODMAP. Cov txiv ntoo Nyab Laj ua rau IBS zoo-topping uas yuav ntxiv tsw (thiab noj qab nyob zoo probiotics) rau koj cov phaj.

Tau txais daim ntawv qhia!

11. Peb caug tshuaj ntsuab thaum hmo ntuj yob qaws

Txhua hnub yog hnub zoo rau lub yob noj hmo, tab sis cov yob herbed no zoo rau lub caij nplooj ntoo hlav.

Lub teeb thiab huab cua ua khob noom cookie yog ua nrog rosemary tshiab, sage, thiab thyme ntxiv rau tawg ntawm tsw. Txawm tias zoo dua, koj cov khub noj hmo yuav tsis paub tias lawv tsis muaj gluten.

Rau txoj kev xaiv FODMAP tsawg, hloov cov oat, txiv maj phaub, almond, lossis kua mis rau cov mis nyuj hauv daim ntawv qhia.

Tau txais daim ntawv qhia!

Noj hmo

12. Creamy liab kua txob pesto pasta

Cov nplua nuj thiab qab zib nplua nuj tsis tas yuav yog yam dhau los. Daim ntawv qhia qhov tseeb no yog qhov ceeb tias muaj kev noj qab haus huv thiab IBS.

Ua nrog kua txob liab kua txob thiab tsuas yog 1/3 khob ntawm lactose tsis pub muaj qab zib, koj tuaj yeem txaus siab rau koj cov nplej zom tsis muaj kev txhawj xeeb txog kev siv calories lossis rog ntau.

Tau txais daim ntawv qhia!

13. Zucchini nkoj

Cov no yog txawm tastier dua li ib tug ci ci qos yaj ywm thiab txoj kev zoo dua rau koj. Lub halved zucchini yog hollowed tawm thiab tau sau nrog kua txob, txiv lws suav, tshuaj ntsuab, thiab ntoo thuv los tsim txoj kev noj haus zoo siab, Italian-ua hmo.

Tau txais daim ntawv qhia!

14. Nqaij qaib satay do-kib nrog cov noodles

Ditch lub roj, high-FODMAP takeout! Cov khaub noom kib ua khoom noj khoom qab zib no tsuas yog ua kom zoo nkaus li nws lub ntsej muag xwb, thiab nws yuav tsis tso koj tseg rau hnub tom qab.

Tau txais daim ntawv qhia!

15. Nqaij npuas BBQ

Qhov zoo ci nqaij tawv yog txhua yam ntawm lub cev. Sib tov koj tus kheej zais zais uas yuav tsis rub koj txoj kev tsis ncaj ncees lawm.

Daim ntawv qhia no siv cov paprika qab zib haus, peppercorns, thiab kas fes espresso. Hloov cov decaf espresso taum pauv yog tias koj lub cev tshwj xeeb tshaj yog tias muaj caffeine.

Tau txais daim ntawv qhia!

Koob hmoov

16. Gluten-dawb cranberry blueberry mini galettes

Yooj yim dua li cov ncuav qab zib, cov galettes ntiag tug yog ntuj ceeb tsheej. Cov flaky, buttery crust yog qhov zoo tshaj plaws ua ke nrog tart cov txiv ntseej. Dessert tsis tau zoo dua li qhov no.

Tau txais daim ntawv qhia!

17. Hmoov chocolate ncuav mog qab zib

Ncuav mog qab zib chocolate hmoov no tswj kom nplua nuj tsis tas hnyav dua. Cov qe dawb ntxiv ib qho zoo nkauj thiab zoo nkauj rau lub ncuav mog qab zib thaum khaws cia kom zoo rau hauv-koj-qhov ncauj zoo tag nrho.

Tau txais daim ntawv qhia!

18. Vegan strawberry khov

Qhov no txiv maj phaub mis nyuj mis nyuj khov yog yooj yim rau ntawm lub plab thiab zoo kawg li creamy. Txawm zoo dua, cov khoom seem cia rau hauv lub tub yees khov.

Tau txais daim ntawv qhia!

19. Gluten-tsis muaj kua txiv kab ntxwv

Koj tsis tuaj yeem ua kev zoo siab rau lub caij nplooj ntoo hlav tsis muaj lub txiv qaub - lossis cov txiv kab txiv ntoo. Cov khoom siv hauv tart no yog tsim nrog lub buttery shortbread crust thiab yooj yim ci ci. Yuav ceeb toom, lawv ploj ceev ceev.

Tau txais daim ntawv qhia!

20. Cov txiv mis nyuj-dawb raspberry chocolates

Yog tias koj nyob hauv ib qho ntawm cov huab cua muaj hmoo uas tau txais cov txiv duaj tawg tshiab nyob rau lub caij nplooj ntoo hlav, cov khaub noom kas fes me me no zoo meej rau kev noj qab haus huv tom qab noj hmo lossis muab khoom plig (rau Niam Niam Hnub, tej zaum?).

Lawv zoo sib xws rau chocolate-npog txiv pos nphuab, tsuas yog cov qhob noom chocolate puv ntoob cov txiv duav thiab nws tuab heev, yog li koj yuav tau txais ntau dua chocolatey zoo rau ib qho tom.

Tau txais daim ntawv qhia!

Hauv qab kab

Vim tias koj muaj IBS, nws tsis txhais tau tias koj yuav tsum lo rau tib cov zaub mov bland.

Sim ua tej yam tshiab thiab tshawb nrhiav cov zaub mov txawv uas tsis muaj FODMAP cov zaub mov txawv. Cov zaub mov noj no ntxim qab heev thiab yuav tsis ua rau koj xav tias koj tsis nco qab lawm.