Kodi Zamasamba Zam'madzi Ndi Zakudya Zam'madzi Zambiri Zosowa M'khitchini Yanu?

Zamkati

• Chifukwa Chake Muyenera Kudya Zanyama Zam'madzi
• Komwe Mungagule Zakudya Zam'madzi Zam'madzi
• Momwe Mungadye Zamasamba Zam'nyanja
• Onaninso za

Mukudziwa zamchere zomwe zimasungira sushi yanu limodzi, koma si chomera chokha m'nyanja chomwe chimapindulitsa kwambiri. (Musaiwale, ndiyonso Gwero lodabwitsa kwambiri la Mapuloteni!) Mitundu ina imaphatikizapo dulse, nori, wakame, agar agar, arame, sea palm, spirulina, ndi kombu. Nyama zam'nyanja zodyedwa kwanthawi yayitali ndizodziwika bwino ku zikhalidwe zaku Asia, ndipo zimathandizabe pakulandila zakudya zakomweko, akufotokoza a Lindsey Toth, RD, katswiri wazakudya ku Chicago. "Ma veggies am'nyanja ndi gwero labwino la chlorophyll ndi michere yazakudya, kuphatikiza apo amakhala ndi mchere wambiri womwe umachokera ku kuphatikiza kosakanikirana kwa sodium, potaziyamu, calcium, phosphorus, magnesium, chitsulo, ndi mchere wina wambiri womwe umapezeka munyanja," akuwonjezera Molly Siegler, mkonzi wazakudya padziko lonse ku Whole Foods Market.

Chifukwa Chake Muyenera Kudya Zanyama Zam'madzi

Tsopano, maina akulu akulu akulowa m'nyanja, ndi makampani ngati Msuzi Wamaliseche, omwe Toth amagwira nawo ntchito, kuphatikiza zakudya zabwino kwambiri muzinthu zatsopano. Dulse, mtundu waudzu wofiyira wam'nyanja womwe umaphatikizapo kuchuluka kwa mchere wamkuwa, magnesium, ndi ayodini, adapanga njira yatsopano yosakanikirana ndi Naked Juice yotchedwa Sea Greens Juice Smoothie. "Botolo limodzi la madziwo limakhala ndi 60% ya zomwe mumadya tsiku lililonse za ayodini, zomwe ndizofunikira kwambiri kuti chithokomiro chathanzi, gland yomwe imayang'anira kagayidwe kathupi ka thupi lanu komanso imathandizanso pakukula kwa mafupa ndi ubongo nthawi yapakati komanso wakhanda," akutero Toth. Iodine imapezeka mumitundu yambiri ya nsomba, mkaka, ndi mchere wa ayodini, koma ngati mumatsatira zakudya zambiri za zomera, masamba a m'nyanja ndi gwero lalikulu la mchere wofunikira.

Komwe Mungagule Zakudya Zam'madzi Zam'madzi

Ndikosavuta kupeza masamba am'nyanja kuposa momwe amakhalira, akufotokoza Toth, pang'ono chifukwa akukololedwa ku US tsopano, zomwe zimapangitsa kuti zikhale zosavuta kuzipeza komanso zotsika mtengo. Ziweto zam'nyanja sizimapezeka zobiriwira koma zouma, ndipo mutha kuziyang'ana panjira yodyera yapadziko lonse lapansi, atero a Siegler. Kuyanika namsongole akatha kukolola kumathandiza kuti chakudyacho chisamawonongeke. Nthawi yakwana yoti idye, ingomutsitsimutsanso ndi madzi kapena mugwiritse ntchito mawonekedwe owuma momwemo. Muthanso kupeza Zakudyazi za kelp ndi mitundu ina yobwezeretsanso madzi mumtsinje wozizira, akutero Siegler.

Momwe Mungadye Zamasamba Zam'nyanja

Mukakhala ndi masamba anu kunyumba, amatha kugwiritsa ntchito kwambiri kuti mutha kuwaponya pafupifupi mbale iliyonse, monga momwe mumachitira ndi sipinachi. Zakudya zambiri zam'nyanja zimakhala ndi zokoma kwambiri, zotchedwa umami, motero zimagwiranso ntchito kukhutiritsa zokhumba za chinthu cholemera, ndikuwonetsa kufunikira kopeza zakudya zopanda thanzi. (Yesaninso zakudya zina 12 za Healthy Umami-Flavored Foods.) Gwiritsani ntchito arame owonjezera madzi mumphika wa kadzutsa, kuwaza phala la ufa pa chimanga, ndi kuponyera tchipisi ta nori ndi mtedza wokazinga ndi njere, akutero Siegler. Mitengo ya kanjedza yam'nyanja yomwe imawoneka ngati mitengo yaying'ono ya kanjedza-imasungunuka bwino kapena imawonjezeredwa msuzi ndi masaladi, pomwe wakame wapamwamba kwambiri amawonjezeranso mwachangu, akutero. Dulse ndi yabwinonso chifukwa imatha kudyedwa molunjika kuchokera m'chikwama ngati gudumu, kapena poto yokazinga ngati nyama yankhumba. Inde, nyama yankhumba. Ndizo ndithudi "veggie" womwe ungabwerere kumbuyo.

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