胃脹氣吃什麼歐美飲食新概念低fodmap腹敏飲食(5) – 雞 豆腐與天貝食譜
How I Healed My Gut Day 5 Improve My Gut Health Low Fodmap Diet Recipe – 30 Days NO Garlic Challenge
Step by step video is here:
Do you suffer from bloating and indigestion? Have you been diagnosed IBS, IBD, heartburn, or acid reflex. Do you suffer from bloating, indigestion or digestion discomfort right after eating? After seeing doctors and taking medicine, do you still feel like nothing has changed? You are not alone. I have been there. I started to my low fodmap journey three years ago and it changed my life. I finally healed my guts and improve my gut health. I feel so much better and I know what’s causing all my symptoms. It’s 2023, another new year! Do you want to make some changes? Please go on this challenge with me. It’s only 30 days and you might see how it helps with your guts.
Most people don’t know what a low Fodmap diet is. Simply put, Fodmap refers to four types of sugars.
F – Fermentable (fermentable): a group of indigestible carbohydrates that ferment in the large intestine to produce gas.
O – Oligosaccharides (Fructooligosaccharides and Galactooligosaccharides): Wheat, garlic, onions, and beans, etc.
D – Disaccharides (Lactose): Milk, yogurt, cheese, and ice cream, etc.
M – Monosaccharides (Fructose): Honey, apples, pears, and corn syrup, etc. P – Polyols (Sorbitol and Mannitol): Apples, pears, white cauliflower, and some mushrooms, etc. These four types of food are not absorbed in the small intestine, so they enter the large intestine, where they are fermented by bacteria to produce gas, which causes bloating and abdominal pain. Everyone reacts differently to these foods, and most of the time these foods cause my abdominal pain and constipation.
Delicious Asian cuisine often contains garlic and onions, so it took me a bit of time to come up low FODMAP and gut healing recipes. However, I am now in the later stages of a low FODMAP diet and I am not eliminating all high FODMAP foods, but instead I have found which foods cause me bloating. So, the recipes I share may still cause bloating for some people, but excluding garlic and onions is a start.
I love eating Mapo tofu and roasted chicken, but takeout versions of these dishes are definitely high in FODMAP and can cause bloating. So, I came up with a version that I can tolerate and hope it helps others too.
If you need more information about low fodmap diet, please the videos below：
@CCSMonash uses great animation to explain why high fodmap foods cause people bloated.
These two apps below helped me great deal when I started my low fodmap journey to heal my gut and improve my gut health.
https://apps.apple.com/us/app/monash-university-fodmap-diet/id586149216
https://apps.apple.com/us/app/fast-fodmap-lookup-learn/id1357894765
Tempeh Mapo Tofu (Vegan and low fodmap)
Dried Shiitake mushrooms ……………. 4 (https://amzn.to/3kP5oJh)
Water ……………………………………….2 1/2 cups
Tempeh ……………………………………..240 g
Firm Tofu ……………………………………450 g
Green Onions ……………………………….40 g
Cilantro ………………………………………20 g
Ginger paste ………………………………..10 g
Sichuan Peppercorns ………………………2 tsp
Chili oil ……………………………………….3 tbsp
Doubanjiang(Fermented red bean paste) 2 tbsp (https://amzn.to/3WBtBjL)
Sugar …………………………………………1 tsp
Rice vinegar ………………………………….2 tsp
Soy sauce …………………………………….1 tbsp
Dark soy sauce ………………………………1 tsp
Potato starch …………………………………2 tsp
Instructions:
- Soak dried shiitake mushrooms in water for 1 hour.
- Finely chop the Chinese chives and cilantro, and mint the ginger.
- Cut firm tofu into bite-sized cubes.
- Reserve the mushroom water, squeeze out the excess liquid and chop the mushrooms in a food processor.
- Crush tempeh in a food processor.
- Toast Sichuan peppercorns in a pan for 1 minute and grind them.
- Heat up a sauté pan to medium heat, add chili oil, sauté the mushrooms and then tempeh for a few minutes.
- Add ginger and Chinese chives and sauté for 2-3 minutes.
- Add doubanjiang and toasted Sichuan peppercorns, stir well.
- Add the mushroom water, sugar, soy sauce, rice vinegar and dark soy sauce. Stir well.
- Mix tapioca flour and 1 tablespoon of water to make a slurry, slowly pour it into the pan while stirring.
- Add tofu and simmer the sauce for 3 minutes.
- Sprinkle cilantro and serve.
No Garlic Roasted Chicken
Ingredients:
Chicken…………………….1500g
For the dry rub:
Salt…………………………..1 tbsp
White pepper……………….1 tbsp
Five-spice powder…………1 tbsp (https://amzn.to/3Hzw89A)
Sugar………………………..1 tsp
For the marinate:
Soy sauce……………………….1 tbsp
Hoisin sauce…………………….1 tbsp (https://amzn.to/3DhWAlE)
Doubanjiang(Fermented red bean paste)1 tsp (https://amzn.to/3WBtBjL)
Five-spice powder………………1 tsp
Sugar……………………………..1 tsp
Chinese Chive……………………100 g
Ginger……………………………..30 g
Celery………………………………30 g
Instructions:
- Mix the dry rub ingredients.
- Mix soy sauce, hoisin sauce, Doubanjiang, five spice and sugar to make marinate.
- Prepare Chinese chives, ginger and celery.
- Brush the marinate mixer into chicken cavity and stuff in Chinese chives, ginger and celery.
- Dump the rest of the sauce into the cavity.
- Use a thick needle with cotton thread to seal the cavity.
- Rub the chicken’s skin with dry rub.
- Use cotton thread to tie up the chicken.
- Place chicken on the roasting rack, roast in the oven for 60 minutes at 375 degree Fahrenheit or until the internal temperature reaches 165 degree Fahrenheit.
- Rest the chicken for 10 mins before serving.
你有脹氣和消化不良的煩惱嗎？你有被醫生診斷出腸躁症，腸胃發炎，胃絞痛或是胃食道逆流嗎？你是不是在用餐過後，就會腸胃不舒服，消化不良，或是胃脹氣呢？在看過醫生和服用藥物之後，你是不是覺得沒有什麼改變？你並不寂寞，我也有一樣的經歷。三年前，我開始實行了低fodmap低腹敏飲食，這完全改變了我的身體。我的腸胃得到了改善，輕鬆了！我也了解了什麼食物會造成我的不適。現在是2023年，又是新的一年。你想要做些改變嗎？請和我一起參加這個挑戰。只有三十天，但是你可能會看到它對你腸胃的幫助。
大部分的人都不知道什麼是低Fodmap飲食，簡單的來說，Fodmap是指四種糖類。
F－Fermentable (可發酵的) ：一群不易被消化的碳水化合物，在腸道中發酵產生氣體。
O－Oligosaccharides（寡糖／果聚糖及半乳糖寡糖）：小麥、大蒜、洋蔥和豆類等。
D－ Disaccharides（雙糖／乳糖）：牛奶、優酪乳、起司和冰淇淋等。
M－Monosaccharides（單糖／果糖）：蜂蜜、蘋果、梨和玉米糖漿等。
P－Polyols（多元醇／山梨糖醇和木糖醇）：蘋果、酪梨，白色花椰菜和某些菇類等。
這四類的食物無法在小腸內被吸收，因此會進入大腸，一旦被大腸內的細菌發酵就會產生氣體而這些氣體會讓人腹脹，肚子痛，腸胃脹氣。每個人對這些食物的反應都不太相同，這些食物大部分的時間會造成我的胃脹氣隨之而來的是便秘。
好吃的亞洲美食，幾乎都有大蒜和洋蔥，所以我一開始需要一點時間才可以煮出好吃的低fodmap低腹敏食譜。然而，我已經進入後期的低fodmap低腹敏的飲食，我不在排除所有的高fodmap食物，而是我已經找出會讓我有胃脹氣的食物了。所以我所分享的食譜對某些人來說可能還是造成胃脹氣，但是排除大蒜和洋蔥是一個開始。
我很喜歡吃麻婆豆腐也愛吃烤雞，可是外賣的麻婆豆腐和烤雞一定都是高fodmap高腹敏，所以我想出一個我可以吃的版本，希望對大家也有所幫助喔！
如果你需要更多有關低Fodmap的資訊，可以去以下的頻道觀看：
@CCSMonash 有很詳細的英文解釋，為什麼高Fodmap高腹敏的食物會讓人胃脹氣。
許原彰醫師 @user-if2xo9cb9n 也有中文對低fodmap低腹敏的解釋。
@tvbshealth20 也有中文對低fodmap低腹敏的解釋
下面這兩個軟體都對我在剛開始實行低fodmap低腹敏飲食過程有很大的幫助。
https://apps.apple.com/us/app/monash-university-fodmap-diet/id586149216
https://apps.apple.com/us/app/fast-fodmap-lookup-learn/id1357894765
天貝麻婆豆腐 (全素和低腹敏)
材料：
乾香菇…………………………………..4枚 (https://amzn.to/3kP5oJh)
水………………………………………..2 1/2杯
天貝……………………………………..240 公克
老豆腐…………………………………..450 公克
韭菜………………………………………40 公克
香菜………………………………………20 公克
薑末………………………………………10 公克
花椒………………………………………2 小匙
辣油………………………………………3 大匙(https://youtu.be/IkBWsfsEVkM)
豆瓣醬……………………………………2 大匙
糖…………………………………………1 小匙
米醋……………………………………….2 小匙
醬油……………………………………….1 大匙
老醬油…………………………………….1 小匙
太白粉…………………………………….2 小匙
作法：
- 把乾香菇在水中浸泡1小时。
- 把韭菜，香菜切碎，薑磨成末。
- 把老豆腐切丁。
- 把香菇水留著備用，將香菇水擠掉，用食物處理機打碎。
- 把天貝用食物處理機打碎。
- 將花椒煎烤一分鐘後，把它打碎。
- 煎鍋加入辣油，然后加入香菇炒香，再加入天貝，煎炒幾分鐘。
- 加入薑和韭菜，煎炒2-3分钟。
- 加入豆瓣醬和烤過的花椒粉。翻炒均匀。
- 加入香菇水，糖，酱油，醋和老醬油。翻炒均匀。
- 太白粉和1湯匙的水攪拌均勻，慢慢倒入鍋中，一邊攪拌。
- 把豆腐添加到鍋中，醬汁煮沸3分鐘。
- 撒上香菜即可。
無蒜烤雞
材料:
全雞……………………….1500 公克
乾香料：
鹽………………………….1大匙
白胡椒粉…………………1大匙
五香粉……………………1大匙
糖………………………….1小匙
醃料:
醬油……………………….1 tbsp
海鮮醬…………………….1 tbsp
豆瓣醬…………………….1 tsp
五香粉…………………….1 tsp
糖…………………………..1 tsp
韭菜………………………..30 g
薑…………………………..30 g
芹菜………………………..30 g
作法：
- 將乾香料的材料混合。
- 醬油，海鮮醬，豆瓣醬，五香粉和糖攪拌均勻成為醃料。
- 備妥韭菜，薑和芹菜。
- 將雞腹用醃料塗抹均勻，塞入韭菜，薑和芹菜。
- 將剩下的醃料全部倒入雞腹裡。
- 用一根很粗的針和棉線把雞腹封起來。
- 在雞的身上撒上乾香料塗抹均勻。
- 用棉線把雞綁好。
- 將雞裝在烤架上，放入氣炸鍋中，華氏 375度 烤60分鐘。
- 讓雞放置10分鐘再享用。
