Le recipe ithathwe e-groundbreaking cookbook nguDkt. Jamie Koufman, Sonia Huang, noFilipp Gelb, Diet Koufman's Acid Reflux Diet: With 111 All Recipes New Including Vegan & Gluten-Free. Sithanda le ncwadi, sisebenzisa izindlela zokupheka, futhi saxoxa noDkt. Koufman we-New Books ku-Food Podcast.
Njengoba ikhophi yokukhangisa yale ncwadi ibhala: "Ukuhlanganisa iminyaka engu-35 yomsebenzi emkhakheni we-reflux ye-acid, kufaka phakathi ucwaningo lwesayensi nokuphathwa kwezinkulungwane zeziguli e-Voice Institute yaseNew York, uDkt. Jamie Koufman uye wabona izimbangela ukuphulukiswa ngenxa yale nkinga yezempilo engakaqondakali kahle. "
Ukwengeza: "Ukugijimelana nokusebenza kwezokwelapha, uDkt. Koufman wethula ukuguqulwa kwesiphakamiso ekwelapheni kwe-reflux ngokusebenzisa ukudla okugqugquzela ukulahlekelwa isisindo, ukugcinwa kwezempilo kanye nokuvikela izifo ezigxile ekudleni okunamandla, okuhlanzekile, okuluhlaza, nokudla. okunye okunye okunye okunye ukwelashwa kwe-reflux okubekwe abanye odokotela, uDkt Koufman's Acid Reflux Diet yisidlo esingakaze sibe khona-isidingo sokudla. "
Ngenkathi ingxenye yokuvula yale ncwadi ichaza isayensi ukuthi kungani lokhu kudla kusebenza, inqwaba yayo iqukethe izindlela zokupheka ezinjengalezi-okuyi-gluten- ne-milk-free.
I-burgers yaseTurkey ingumthombo omuhle wamaprotheni, kodwa kubantu abangenalo i- gluten , isinkwa asisebenzi. I-burgers ihamba kahle ne-vinaigrette kanye neminqumo emnyama. I-avocado inikeza ukuthungwa okuhle nokuphambene okuhlukile. Ngokusobala, lesi isaladi singathuthukiswa noma iyiphi inamba yezindlela, kodwa ngezinye izikhathi sifuna ukungeza amakhowe aphephile.
Okuzokwenza
- I-1 pound ground turkey (mhlawumbe amaphesenti angama-93 amaphesenti amafutha / amaphesenti angu-7, njengoba amaphesenti angu-99 ayancibilika angaba omile kakhulu), ayenziwe ama-patties amane
- 1/2 ithisipuni usawoti usawoti
- 2 amakhanda e-romaine ulethisi, ahlanzwe futhi anqunywe noma aqhekeke abe yizicucu ezimbili kuya ku-3-intshi
- Ubukhulu obukhulu obuphakathi obukhulu bama-olives omnyama, obunjiwe
- 2 wezipuni
- amafutha omnqumo angenasici
- 1 isipuni 1 uviniga balsamic
- I-avocado e-1, ehlutshiwe futhi enqanyuliwe
Indlela Yokwenza
- Isikhathi se-turkey patties nosawoti bese upheka ku-grilla noma ku-stovetop epanini lokuthosizela, ngokushisa okuphakathi nendawo kuya phezulu kuya emaminithini angu-4 kuya kwangu-5 ngakunye.
- Ngemuva kokupheka, faka ama-burgers eceleni kwaze kwaba yilapho epholile ngokwanele ukuba angene ezinqabeni zesisu.
- Beka i-lettuce, iminqumo, amafutha, noviniga esitsheni esikhulu sesaladi bese uphonsa.
- Okokugcina, engeza izingcezu ze-Burger kanye ne-avocado tincetu ngaphezulu.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 433 |
| Inani lamafutha | 28 g |
| I-Fat egcwele | 7 g |
| I-Fat Unsaturated | 16 g |
| I-cholesterol | 101 mg |
| I-sodium | 103 mg |
| Ama-carbohydrate | 11 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 36 g |