Malangizo a 3 Okuthandizani Kuleka Kupanga Zomwe Zimadyera usiku uliwonse

Zamkati

• Dziwani Zinsinsi za Ophika Padziko Lonse
• Bweretsani China Chosiyana pakhomo Panu
• Pitani molimba mtima ndi Kukoma
• Onaninso za

Anthu ambiri akuchulukirachulukira ku khitchini - ndipo ino ndi nthawi yabwino kuchita izi, atero Ali Webster, Ph.D., RD.N., director of research and Nutrition Communications ku International Food Information Council. "Ndikosavuta kukakamira komanso kudya zakudya zomwezo tsiku ndi tsiku, makamaka tikakhala kunyumba kwambiri," akutero. "Kusiya ndandanda yanu yazakudya kungakupatseni phindu lowoneka ndi losaoneka pa thanzi lanu lakuthupi ndi lamalingaliro - kuphatikiza kudya mavitamini osiyanasiyana, mchere, ndi zakudya zina komanso kukhala okhudzidwa kwambiri ndi chikhalidwe pofufuza zakudya zatsopano."

Ndi zabwino zonsezi, sizosadabwitsa kuti kafukufuku wa IFIC akuwonetsa kuti 23 peresenti ya aku America ayesa zakudya zosiyanasiyana, zosakaniza, kapena zokometsera kuyambira chiyambi cha mliri, akutero Webster. Ngati mwakonzeka kubweretsa zachilendo komanso zosangalatsa pazakudya zanu, yesani malingaliro opanga awa.

Dziwani Zinsinsi za Ophika Padziko Lonse

Phunzirani kupanga sushi ndi ophika ku Japan, kukwapula empanada ndi katswiri waku Argentina, kapena pangani pasitala watsopano ndi azilongo awiri ku Italy ndi makalasi ophikira aku Amazon Explore. Zosankhazo ndizosatha ndipo zimayambira pa $ 10 yokha. Kuti mudziwe zambiri zomwe zimagwirizana ndi zomwe mumakonda, yesani CocuSocial pamagulu ang'onoang'ono ophikira ophatikizika ndi anzanu kudzera pa Zoom. Mutha kukhala ndi phwando la Spanish paella kapena kuphunzira kupanga chakudya cham'misewu ngati falafel.

Bweretsani China Chosiyana pakhomo Panu

Lowani nawo pulogalamu yaulimi yothandizidwa ndi anthu, kapena kuyitanitsa bokosi lazokolola sabata iliyonse ngati lomwe likuchokera ku Misfits Marketkuti mupeze mitundu yonse ya masamba ndi zipatso zomwe simungaganizire, monga masamba a broccoli, tsabola wa Anaheim, mango a Ataulfo, ndi mavwende radishes. "Izi zimapangitsa kuphika kukhala kosangalatsa komanso kosangalatsa, ndipo kudya utawaleza kumatanthauza kuti mudzalandira zakudya zamitundumitundu, phytochemicals, ndi antioxidants zomwe zingapindulitse thupi lanu lonse," akutero Linda Shiue, MD, wophika komanso wolemba mabuku. Spicebox Kitchen (Gulani, $ 26, amazon.com).

Khitchini ya Spicebox: Idyani Bwino Ndi Kukhala Wathanzi Ndi Maphikidwe Ouziridwa Padziko Lonse, Masamba Opita Patsogolo $26.00 gulani Amazon

Pitani molimba mtima ndi Kukoma

Onjezerani chisangalalo ku mbale zanu ndi zowonjezera zowonjezera kuchokera kuzungulira dziko lonse lapansi. Malo osavuta (komanso athanzi) oyambira ndi zokometsera. Dr. Shiue anati: “Samangoganizira za malo achilendo komanso amakhala ndi mankhwala. "Turmeric, yomwe imapatsa ufa wa curry mtundu wawo wowoneka bwino, ndiyamphamvu yolimbana ndi zotupa monga ibuprofen ndipo imawonjezera zolemba zakuya, zapadziko lapansi pachakudya. Chitowe, chomwe chimabweretsa mbale kukhala chonona komanso chovuta, chimathandiza kupukusa chakudya ndipo ndichitsulo chachitsulo."

Kuphatikiza apo, yesani zokometsera zokometsera monga garam masala zokometsera masamba, nkhuku, ndi nyama; kusewera ndi zonunkhira zodzaza ndi zonunkhira, monga phala la ginger-adyo (onjezerani supuni ku supu kapena marinades); komanso wosanjikiza pazitsamba zatsopano, monga cilantro, basil, ndi oregano, kuti apange ma chutney kapena mavalidwe kapena kukonkha nsomba, atero a Maneet Chauhan, wophika mphotho ya James Beard ku Nashville komanso wolemba buku lophika latsopano Chati (Buy It, $23, amazon.com). (Zokhudzana: Zonunkhira Zabwino ndi Zitsamba Zomwe Mumafunikira M'khitchini Yanu)

Chaat: Maphikidwe ochokera ku Kitchens, Markets, ndi Railways of India $ 23.00 kugula Amazon

Magazini ya Shape, June 2021

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