6 Njira Zachangu Zomwe Mungapangire Zakudyazi Pompopompo Kukhala Zathanzi

Zamkati

• Sungani nthawi osasokoneza thanzi lanu
• Ramen wokazinga ndi veggies
• Kimchi ndi tofu okonda ma Probiotic
• Mazira owira ofewa ndi broccoli wokoma
• Chashu nkhumba wokhala ndi bok choy choyambirira
• Kaloti wothandizidwa ndi edamame yodzaza ndi mapuloteni
• Iron wakame ndi sipinachi
• Nthawi zonse onetsetsani zosakaniza

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Sungani nthawi osasokoneza thanzi lanu

Wokongola, wofikira kunyumba, komanso wofulumira: Nthawi zovuta zikatipambana, ramen yomweyo imakhala yangwiro munjira iliyonse… kupatula chifukwa cha thanzi. Mitundu yambiri yosakanikirana imasinthidwa mopitilira muyeso, yokazinga m'mafuta a kanjedza, ndipo imakhala ndi mapaketi azakudya zodzaza ndi sodium komanso zowonjezera.

Koma ngakhale chitonthozo chofulumira chikhale patsogolo kwambiri, ndizotheka kupeza chakudya chabwino. Zomwe zimafunika ndi zinthu ziwiri zathanzi kuti musinthe njerwa zamtundu uliwonse kukhala chakudya chopatsa thanzi.

Ganizirani za maphikidwe otsatirawa ngati pasitala zitatu, koma ndi ramen yomweyo.

Ndipo psst - kutengera momwe mulili ndi njala, mutha kugwiritsa ntchito theka la Zakudyazi ndikuwonjezera zokometsera zokoma kuti mukhale ndi thanzi labwino.

Ramen wokazinga ndi veggies

Nthawi zina zimakhala zotsika mtengo kugula chakudya mufiriji, makamaka masamba osakhala munyengo. Monga momwe amasankhidwira ndikuwundana pachisanu pachimake pachimake, nkhumba zouma nthawi zambiri zimatha kukhala zopatsa thanzi kuposa zokolola zatsopano - zomwe mwina zimakhala m'magalimoto obweretsa mtunda wamakilomita. Musaope kusungitsa zakudya zam'madzi zowundana, mwina. Nthawi zambiri imatha kukhala njira yopezera ndalama, makamaka pakakhala zogulitsa.

Kutumikira: Tayani paketi yokometsera ndikuphika Zakudyazi zanu zamphindi. Sakanizani ndi kuwaponya ndi zophika zophika ndi zophika. Msuzi wa soya ndi mafuta a sesame amapanganso chisangalalo chachikulu.

Langizo: Pamagetsi ena apamwamba, Paldo amapanga tiyi wobiriwira ndi Zakudyazi za chlorella. Chlorella ndi mtundu wa algae wobiriwira womwe umatha kuthandizira kununkhira kwa shrimp. Fufuzani nkhanu zomwe zimakhala ndi mayina ochokera kumagulu odziyimira pawokha monga Aquaculture Stewardship Council, Marine Stewardship Council, kapena Naturland kuti zithandizire kukhazikika.

Kimchi ndi tofu okonda ma Probiotic

Kimchi, mbale yothirira yaku Korea, imathandizira kudyetsa mabakiteriya opindulitsa m'matumbo anu kuti azidya bwino. Nthawi zambiri amapangidwa ndi kabichi, komanso vitamini C yolimbikitsa chitetezo cha mthupi. Mungafune kuyesa combo iyi ndi Shin Black Noodles, wokonda zokometsera ku South Korea. Dziwani kuti Zakudyazi zimakonzedwa kwambiri.

Kutumikira: Dulani tofu ting'onoting'ono ting'onoting'ono ndikugwedeza msuzi. Ngati mumakonda kununkhira pang'ono, tambani timbewu tofu tosakaniza tamari, adyo, ndi mafuta a sesame m'mawa. Mudzathokoza usiku womwewo mukadzawajambula mumsuzi. Muthanso kuthira madzi ena a kimchi mu ramen kuti muwonjezere zina.

Langizo: Yembekezani mpaka Zakudyazi zitatsala pang'ono kuphika ndi kuzirala pang'ono musanayambire madzi a kimchi kapena kimchi. Zakudya zopangidwa ndi maantibayotiki "ndizamoyo," ndipo msuzi wowiritsa umapha mabakiteriya ochezeka m'matumbo a kimchi.

Mazira owira ofewa ndi broccoli wokoma

Okonda Ramen amadziwa zonse bwino ndi dzira. Mutha kuphika mwatsopano kapena kuyendetsa mazira mu tamari kuti muwonjezerepo zina. Mwanjira iliyonse, mukupeza mavitamini B opatsa thanzi kuchokera m'mazira, omwe ndi ofunikira kwamanjenje. Mukumva kuti mwapanikizika? Vitamini C wa Broccoli kwenikweni, makamaka ndi nkhawa.

Kutumikira: Bweretsani mphika wawung'ono wa madzi kwa chithupsa ndikuwonjezera mazira. Kwa mazira awiri, mudzafuna kuwira kwa mphindi zisanu. Kulimbikitsa dzira yolk kumawonjezeranso thupi msuzi.

Langizo: Mutha kuyika mazira owiritsa bwino osati a ramen okha, komanso kuti azisakaniza sabata yonse. Amakhala bwino mu chidebe chotsitsimula masiku awiri kapena anayi. Kuti mupeze mazira ambiri, yesani nthawi zosiyanasiyana kuti mukwaniritse goo wanu wolimba.

Chashu nkhumba wokhala ndi bok choy choyambirira

Pangani chakudya chanu chamkati chisangalatse ndi kunyadira ndi nyama yanu ya nkhumba chashu. Izi zimapanga mbale yosasangalatsa ya Zakudyazi, makamaka zikaphatikizidwa ndi bok choy wobiriwira. Mimba ya nkhumba yoluka (yang'anani nyama yodyetserako msipu) imapereka mapuloteni ndi mafuta kuti mukhalebe okhutira, pomwe zingateteze khansa, kuchepetsa kutupa, komanso kuteteza maselo kuti asawonongeke.

Kutumikira: Kuphika nkhumba pasanapite nthawi, kagawani pang'ono, ndikuwundana m'magawo amodzi musanasungire chidebe chotsitsimula kuti muwoneke msuzi wanu mtsogolo. Ngati nkhumba kapena msuzi wa mafupa sizikupezeka mosavuta, mutha kuyesa Nissin Demae kapena Marutai Kumamoto Tonkotsu matanthauzidwe anthawi yomweyo, pogwiritsa ntchito kungowaza mapaketi azonunkhira. Gwiritsani ntchito bok choy chodulidwa musanatumikire kuti chilolere chifunire pang'ono.

Langizo: Ngakhale kukonzekera kumakhala kovuta, zimatenga nthawi yayitali. Mutha kupanga nkhumba zambiri ndikuziwumitsa kuti mudye mtsogolo. Ganiziraninso kufunsa malo odyera a ramen omwe mumawakonda ngati mungagule msuzi kuti mupite nawo kunyumba.

Kaloti wothandizidwa ndi edamame yodzaza ndi mapuloteni

Simudziwa kuti pali chakudya chochuluka bwanji mpaka mutamenya spiralizer. Mwadzidzidzi, karoti m'modzi kwenikweni ndi mbale yayikulu yama curls a lalanje. Ngakhale ndi chakudya chofanana, zimathandiza kuwonetsa chakudya chanu, kukulolani kuti muzidya pang'onopang'ono ndikuzindikira kuzindikira kwanu. Shelled edamame imapanga mtundu wina wamtundu ndi mapuloteni ena a bonasi.

Kutumikira: Malingana ndi kukula kwa Zakudyazi zanu za karoti, zophikani pang'ono pang'ono kuposa Zakudyazi za mpunga, pokhapokha mutakonda mawonekedwe a crunchier.

Langizo: Ngati mulibe spiralizer, mutha kumeta kaloti pa grater ya bokosi ndikusunthira pomwe Zakudyazi zikuphika.

Iron wakame ndi sipinachi

Izi ndizobiriwira, zolemera zachitsulo zimatenga msuzi wa miso. Tikudziwa zabwino zambiri za sipinachi, koma zamoyo zam'madzi zimakhalanso ndi zodabwitsa. Seaweed ndi chakudya chopatsa thanzi cha chithokomiro komanso gwero lathunthu la mapuloteni okhala ndi amino acid ofunikira omwe matupi athu samatulutsa. Pamodzi, zosakaniza izi zimapanga mbale ya umami yodzaza ndi mchere.

Kutumikira: Pewani phukusi lokoma ndi njira iyi. Sakanizani makapu awiri a madzi otentha ndi sipinachi pang'ono, supuni 2 za miso phala, ndi supuni 2 za wakame, mtundu wa udzu wam'madzi. Mutha kuwonjezera ma cashews kuti akhale owonjezera. Kuti musunge maantibiotiki a miso paste, kuphika Zakudyazi padera m'madzi ndikuwonjezera msuzi mukakonzeka.

Langizo: Popeza tsoka la nyukiliya ku Fukushima mu 2011, ndikofunikira kuti muwone ngati mtundu wamchere womwe mukugula wayesedwa kuti uwonongeke. Seaweed ili ndi mikhalidwe yochotsera poizoni ndikuyeretsanso madzi momwe zimayeretsera nthaka. Mukufuna udzu wam'madzi womwe umachokera kumagwero osadetsedwa ndi kuipitsa kapena poizoniyu. United States ndi Japan zikuwunika mwachidwi zomwe zikuchitika kuti zitsimikizire kuti palibe zoopsa pagulu.

Nthawi zonse onetsetsani zosakaniza

Kutengera zosakaniza zawo, zopangidwa ndi Zakudyazi zimasiyana pakudya. Ndondomeko yomwe ndimakonda kumamatira pachakudya chilichonse chomwe chili mmatumba ndikuwonetsetsa kuti nditha kutchula zosakaniza zake zonse, kapena kuti ndithe kugula zilizonse. Lingaliro ndiloti mankhwala omwe amakonzedweratu ndiabwino mokwanira kuti mudzipange nokha ngati mukufuna.

Kuti mbale yonse ikhale yathanzi, sinthanitsani njerwa yokazinga ndi mpunga wofiirira vermicelli. Amaphika mwachangu pomwe amakupatsani mawonekedwe ofanana ndi Zakudyazi za tirigu. Komanso, kusunga zovala zanu mumitundu yosiyanasiyana ya msuzi, zonunkhira, ndi zokometsera zamadzi - monga tamari ndi Sriracha - zikutanthauza kuti mutha kuponya paketi ya msuzi wa MSG.

Kapena ingopangani gulu la msuzi wochuluka wamfupa womwe mutha kuzizira ndikuutulutsa pakafunika chakudya chamtendere.

Kristen Ciccolini ndi katswiri wazakudya ku Boston komanso woyambitsa wa Mfiti Wabwino. Monga katswiri wodziwika bwino wazakudya zophikira, amayang'ana kwambiri maphunziro azakudya zophunzitsira komanso kuphunzitsa azimayi otanganidwa momwe angapangire zizolowezi zathanzi m'miyoyo yawo ya tsiku ndi tsiku kudzera pakuphunzitsa, mapulani azakudya, komanso makalasi ophika. Akakhala kuti sakudyera chakudya, mutha kumupeza atazolowera kalasi ya yoga, kapena mbali yakumanja pamwambo wamiyala. Tsatirani iye mopitirira Instagram.