Nri Wahls maka Nsogbu Autoimmune: Ntụziaka 5 Na-atọ .tọ

Ndinaya

• 1. Egwurugwu Chard na Ọkpụkpụ Efere na Anụ Ahụ
• 2. Ọkụkọ ọkụkọ eghe "osikapa"
• 3. Nji nwayọ Efere Spaghetti
• Efrata
• Ntụziaka
• 4. Turkey Tacos
• Efrata
• Ntụziaka
• 5. Wahls Fudge
• Efrata
• Ntụziaka

Anyị gụnyekwara Wahls ’eji megharịa ọnụ.

Nri na-arụ ọrụ dị mkpa n'ịgbalite ahụ ike anyị. Ma ọ bụrụ na ị bi na ọrịa sclerosis (MS), ị maara nke ọma otu nri dị oke mkpa na ijikwa mgbaàmà ndị na-abịa na ọrịa autoimmune a.

Ihe oriri Wahls Protocol bụ ọkacha mmasị n'etiti obodo MS, ọ dịkwa mfe ịhụ ihe kpatara ya. Nke Terry Wahls, MD mepụtara, usoro a na-elekwasị anya n'ọrụ nri na-arụ na njikwa nke mgbaàmà MS.

Mgbe nyocha MS ya na 2000, Wahls kpebiri ime miri emi n'ime nyocha banyere nri na ọrụ ọ na-arụ na ọrịa autoimmune. Ihe ọ chọpụtara bụ na nri paleo bara ụba na-edozi ahụ - nke nwere vitamin, mineral, antioxidants, na fatty acids bara uru - nyere aka belata mgbaàmà ya.

Ọ bụrụ na ị kpebie ịnwale Wahls Protocol, ị ga-enwe ọtụtụ akwụkwọ nri, kale, kabeeji, ero, eyịm, broccoli, carrots, na beets. Ga-erikwa mkpụrụ na-acha agba dị ka blueberries, blakberị, na strawberries na ahịhịa na-ata anụ na azụ ọhịa.

Lee usoro nri ise iji bido na Wahls Protocol.

1. Egwurugwu Chard na Ọkpụkpụ Efere na Anụ Ahụ

Ntụziaka a na-enye ezigbo nri Wahls nke sitere na Phoenix Helix, blọgụ nke Eileen Laird kere maka ndị mmadụ na-agbaso usoro nri autoimmune (AIP), jupụtara na micronutrients iji nyere aka kwado ahụike gị. Ọkpụkpụ ọkpụkpụ na chard na-enye isi nri mgbe anụ ezi na-enye nri a ụtọ ya.

Mee nhazi a!

2. Ọkụkọ ọkụkọ eghe "osikapa"

Ọzọ Wahls-enyi na enyi ọkacha mmasị si Phoenix Helix blog bụ a uzommeputa nke ọkụkọ imeju eghe “osikapa.” Emere ka eghe-eghe, uzommeputa a juputara na veggies ka karọt, kọlịflawa, na scallions. Na mgbakwunye, ọ dị elu na protein.

Ọkụkọ ọkụkọ na-enye gị nnukwu vitamin A na B na nhazi ahụ gụnyere mmanụ aki oyibo, ihe na-ewu ewu na usoro nri maka ọrịa autoimmune.

Mee nhazi a!

3. Nji nwayọ Efere Spaghetti

Ntụziaka a sitere na "Usoro Wahls Protocol Cooking for Life" ga-emeju onye ọ bụla hụrụ pasta n'anya afọ. Egwu Spaghetti bụ ihe oriri na-atọ ụtọ ma na-atọ ụtọ nke pasta-ị nwere ike ibute ya na ụdị sọsọ ụtọ dị ụtọ.

Ọ bụrụ na ị na-eji ngwa ngwa ngwa ngwa, ịkwesighi ịlụ ọgụ na ịnwa igbutu skwọsh na ọkara.Naanị tinye ihe niile na ngwa ngwa ngwa gị wee dozie oge. Mịkọta n’ọkụ dịkwa mfe mgbe ị belata skwọsh. Nwere ike ịmịkpọ ma ọ bụ jiri onye na-esiri gị nri iji kwadebe skwọsh niile n'oge oyi, dị ka bọta, acorn, na delicata.

Na-arụ ọrụ: 4

Efrata

• 1 ọkara spaghetti squash
• 1 tbsp. ghee, gbazee
• 1/4 iko yist na-edozi ahụ
• Osimiri nnu na ose oji ohuru

Ntụziaka

1. Na ngwa ngwa ngwa ngwa: Tinye spaghetti squash na ngwa ngwa ngwa ngwa, kpuchie ya, ma sie nri ala ruo awa 8 ruo 10, ma ọ bụ ruo mgbe skwọsh ahụ ga-adị nro. Wepu skwọsh ma hapụ ka ọ dị jụụ ruo mgbe ị ga-ejikwa ya. Bee na ọkara n'ogologo, gbanye mkpụrụ ahụ, ma jiri eriri na-ehichapụ ụdọ.

Na oven: Kpochapu oven na 375 Celsius F. Bechaa skwọsh na ọkara ogologo ma were mkpụrụ. Debe ọkara ahụ n'akụkụ na nnukwu ite anụ ma ọ bụ na mpempe mmiri rimmed. Ghichaa minit 40, ma ọ bụ ruo mgbe ị ga-enwe ike iji sụka skwọsh skwọsh mfe. Jiri ndụdụ ka ịkpụcha ụdọ ndị ahụ.

1. Tinye spaghetti squash "noodles" na nnukwu nnukwu efere ma jiri ghee.
2. Wụsa na ekwukwa n'akwụkwọ yist na oké osimiri nnu na ose nụrụ ụtọ. I nwekwara ike bulie nke a na ọkacha mmasị gị Bolognese ma ọ bụ marinara ihendori.

4. Turkey Tacos

Ntụziaka a, nke sitere na "Wahls Protocol Cooking for Life," abụghị ụdị skillet. Kama ịkwadebe ahịhịa gị na ihe ndị ọzọ, ị na-eji elu dị ka "shea" taco.

Letus letus na letus Boston ma ọ bụ ahịhịa ndị ọzọ, dị ka ahịhịa ọka ọzọ ma ọ bụ nke collard na-arụ ọrụ nke ọma.

Na-arụ ọrụ: 4

Efrata

• 2 tbsp. ghee
• 1 lb ala toki
• Iko 3 thinly sliced ​​mgbịrịgba na-ede ede
• Iko 3 thinly sliced ​​yabasị
• 3 garlic na-egbu osisi, gbue
• 1 tbsp. taco sizinin
• 1/2 iko gbanwere ọhụrụ cilantro
• Hot ihendori, nụrụ ụtọ
• 8 nnukwu letus, kale, ma ọ bụ collard epupụta
• Salsa na guacamole

Ntụziaka

1. Kpoo ghee n'ime ite ma obu nnukwu skillet n'elu oke oku. Gbakwunye toki, ose ede, yabasị, galik, na oge taco. Nri ruo mgbe toki na-acha aja aja na akwụkwọ nri dị nro, minit 10 ruo 12.
2. Na-arụ cilantro na ihendori na-ekpo ọkụ n'akụkụ, ma ọ bụ kpalie ha ozugbo na skillet.
3. Kewaa taco ndochi n'etiti letus epupụta. Tinye salsa na guacamole.
4. Nyefee ma ọ bụ kechie elu ma nwee obi ụtọ! I nwekwara ike ije ozi na njuputa na akwa akwa dị ka salad taco.

Isi nri: Youkwesighi itinye mmiri ma ọ bụ broth na abụba mgbe ị na-esi nri anụ maka nri a.

5. Wahls Fudge

Nke a bụ otu n'ime usoro nri ama ama sitere na Wahls Protocol, ya mere ọ pụtakwara na "Usoro Wahls Protocol Cooking for Life" - yana mgbanwe agbakwunyere maka fudge ọcha.

Nke a fudge na-atọ ụtọ dị ka ihe na-atọ ụtọ, nke na-atọ ụtọ ma ọ dị ọtụtụ nri na-edozi ahụ karịa swiiti, oriri, ma ọ bụ ihe ụtọ ndị ọzọ dị ụtọ. Ọ dị calorically, ya mere ọ bụ ihe magburu onwe ya maka ndị na-efu oke. Ọ bụrụ na ị na-achọ ifelata, jiri obi ụtọ na-ekpori ndụ.

Na-arụ ọrụ: 20

Efrata

• 1 iko mmanụ aki oyibo
• 1 ọkara ube oyibo, pitted na peel
• 1 iko mịrị
• ½ Iko akpọnwụwo aki oyibo na-adịghị ụtọ
• 1 tsp. koko nri koko

Ntụziaka

1. Gwakọta ihe niile dị na nhazi ihe oriri. Hazie ruo mgbe ire ụtọ.
2. Pịa ngwakọta n'ime efere efere iko 8 x 8 nke anụ ọhịa. Igwe friji ma ọ bụ ifriizi 30 nkeji iji mee ka fudge ahụ sie ike. Bee n'ime oghere 20 ma nwee obi ụtọ.

Wahls na-ekwu na ọ na-echekwa fudge na ngwa nju oyi ka o wee kwụsie ike. Fudge ahụ na-edobe ihe dịka ụbọchị atọ - ọ bụ ezie na ọ na-agakarị ngwa ngwa.

Mgbanwe nke chocolate chocolate Add 1 teaspoon ala pawuda.

White chocolate mgbanwe: Hapụ koko koko ma mee ube oyibo nhọrọ. Add 1 teaspoon vanilla wepụ ma ọ bụ 1/4 teaspoon vanilla agwa mkpụrụ. Gbanye mịrị mịrị maka mịrị ọlaedo.

* Ezi ntụziaka ndị dị n'elu dị na "Wahls Protocol Cooking for Life" site na ndokwa na Avery Books, onye otu Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © 2017, Terry Wahls.

Sara Lindberg, BS, MEd, bụ onye odee akwụkwọ edemede ahụike na ahụ ike. Ọ nwere akara ugo mmụta bachelor na sayensị mmega na nzere masta na ndụmọdụ. O jirila ndụ ya kụziere ndị mmadụ mkpa ahụike, ahụike, uche, na ahụike uche. Ọ bụ ọkachamara na njikọ uche, na-elekwasị anya n'otú ọdịmma uche na nke mmetụta uche si emetụta ahụike na ahụike anyị.