No ke aha e lawe ai nā meaʻai ʻĀsia i kāu pā a pehea e kuke ai

Author: Joost Nusselder, mea kākau o The Essential Japanese meal planner cookbook Hoʻohou ʻia Kepakemapa 10, 2022

Ma nā huaʻōlelo culinary, ʻo ka mea kanu he mea kanu ʻai a i ʻole kāna ʻāpana, i manaʻo ʻia no ka kuke ʻana a i ʻole ka ʻai maka. ʻO ka huaʻōlelo "mea kanu" kahi huaʻōlelo non-biological i wehewehe nui ʻia ma o ka meaʻai a me ka moʻomeheu moʻomeheu.

Ma waho aʻe o nā lau ʻai, ʻo nā ʻano meaʻai nui ʻē aʻe he huaʻai, nā kīʻaha a me nā nati. ʻO ka hoʻokaʻawale ʻana ma waena o nā mea kanu a me nā ʻano meaʻai ʻē aʻe he ʻano kūʻokoʻa a ma muli o ka moʻomeheu.

ʻIke ʻia ka meaʻai ʻAsia no kāna mau ʻono kūʻokoʻa, akā ua ʻike anei ʻoe ua kaulana ia no kāna mau ʻano mea kanu?

ʻO kekahi o nā mea kanu kaulana loa i ka meaʻai ʻAsia bok choy, kāpī napa, celery Pākē, a me yu choy. Hoʻohana pinepine ʻia kēia mau mea kanu i ka hoʻoulu ʻana i nā fries, soup, a me nā salakeke.

E alakaʻi wau iā ʻoe i nā mea kanu kaulana loa i ka meaʻai ʻAsia a me ke kumu i kaulana ai lākou.

E nānā i kā mākou puke kuke hou

ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.

E hoʻāʻo iā ia no ka manuahi me Kindle Unlimited:

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E ʻike i nā ʻano meaʻai like ʻole o ʻAsia

ʻIke ʻia ka meaʻai ʻAsia no kona hoʻohana ʻana i nā ʻano mea kanu like ʻole, ʻaʻole i loaʻa pinepine ʻia i nā kīʻaha Komohana. Eia kekahi o nā mea kanu ʻAsia kaulana loa.

• ʻO Bok Choy: He mea nui kēia lau lau ʻōmaʻomaʻo i ka meaʻai Kina a hoʻohana mau ʻia i ka hoʻoulu ʻana a me ka soup. He ʻono iki kona ʻono a he kiʻekiʻe i ka huaʻa C a me ka waikawa folic.
• Kāpena Napa: He ʻoi aku ka ʻono o kēia kāpeti ma mua o ke kāpena maʻamau a hoʻohana mau ʻia i ka meaʻai Korea e hana ai i kimchi. He mea maikaʻi nō hoʻi i nā salakeke a me nā stews.
• Yu Choy Sum: Hoʻohana mau ʻia kēia lau ʻōmaʻomaʻo i ka meaʻai Kina a he ʻawaʻawa iki kona ʻono. He mea mahu ia a lawelawe ʻia me kahi kīʻaha soy.
• ʻO ka Celery Kina: He ʻono ʻokoʻa kēia mea kanu a hoʻohana mau ʻia i ka hoʻoulu ʻana a me ka soup. He mea hoʻohui maikaʻi loa ia i nā kīʻaha Kina kuʻuna e like me ka ipu wela.
• Pākē Pākē: Hoʻohana mau ʻia kēia lau lau ʻōmaʻomaʻo i ka meaʻai Kina a he ʻono iki. He mea maikaʻi loa ia i loko o nā mea ʻala a me nā sopa.

Pehea e hoʻomākaukau ai i nā mea kanu ʻĀsia

Hiki ke hoʻomoʻa ʻia nā mea kanu ʻAsia ma nā ʻano like ʻole, e like me ka puhi ʻana, ka hoʻoulu ʻana, a me ka paila. Eia kekahi mau ʻōlelo aʻoaʻo no ka hoʻomākaukau ʻana i nā mea kanu ʻAsia:

• ʻO ka mahu: He ala maikaʻi loa ka hoʻomoʻa ʻana i nā mea kanu ʻAsia, no ka mea, kōkua ia i ka mālama ʻana i kā lākou meaʻai a me ka ʻono. E waiho wale i nā mea kanu i loko o ka hīnaʻi mokuahi a e mahu no kekahi mau minuke a palupalu.
• ʻO ka hoʻoulu ʻana: ʻO ka hoʻoulu ʻana he ala maʻamau o ka kuke ʻana i nā mea kanu ʻAsia. E hoʻomoʻa wale i kahi ʻaila i loko o ka wok a i ʻole ka pā palai, e hoʻohui i kāu mau mea kanu a me nā mea ʻala (e like me ke kālika a me ka ʻalaʻala), a hoʻomoʻi a moʻa.
• ʻO ka paila: ʻO ka paila kahi ala maikaʻi loa e hoʻomākaukau ai i nā mea kanu ʻAsia no nā sopa a me nā ʻuala. E hoʻolapalapa wale i nā mea kanu i ka wai a palupalu.

No ke aha e hoʻololi ai i kāu mau meaʻai maʻamau no nā mea kanu ʻĀsia?

He ala maikaʻi loa nā huaʻai ʻAsia e hoʻohui i nā ʻano like ʻole i kāu meaʻai a hoʻāʻo i nā ʻono hou. Eia kekahi mau kumu e noʻonoʻo ai ʻoe e hoʻololi i kāu mau mea kanu maʻamau no nā mea kanu ʻAsia:

• Nui nā meaʻai: He kiʻekiʻe nā huaʻai ʻĀsia i nā huaora a me nā minela, e hoʻohui nui iā lākou i ka meaʻai olakino.
• He haʻahaʻa ka calorie: He haʻahaʻa ka nui o nā mea kanu ʻAsia i nā calorie, e lilo ia i mea koho maikaʻi loa no ka poʻe e nānā ana i ko lākou kaumaha.
• Maʻalahi ka loaʻa: Nui nā mea kanu ʻAsia i kēia manawa i loaʻa i nā ʻāina Komohana, e maʻalahi ai ka loaʻa a hoʻomākaukau.
• He ʻono maikaʻi loa: He ʻono ʻokoʻa nā mea kanu ʻAsia e hoʻokaʻawale iā lākou mai nā mea kanu o ke Komohana. He ala maikaʻi loa ia e hoʻohui i nā mea ʻono hou i kāu mau kīʻaha a e hoʻonanea i kāu mau meaʻai.

No ke aha ʻoe e hoʻonui ai i kou ʻike a hoʻāʻo hou i nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia

ʻO nā'ōmaʻomaʻo a me nā meaʻai'Asia he mea hoʻohui maikaʻi loa i kēlā me kēia meaʻai. Nui lākou i nā meaʻai e like me nā huaora C a me K, folic acid, a me nā minerale e like me ka calcium a me ka hao. ʻO kēia mau mea kanu kekahi kumu nui o ka fiber, he mea nui ia no ka ʻōnaehana hoʻoheheʻe olakino. Eia kekahi, ua hoʻopiha ʻia lākou me nā antioxidants e kōkua i ka pale ʻana i nā maʻi e like me ke kanesa a me ka maʻi puʻuwai.

Nui o na Koho

Hāʻawi ka meaʻai ʻAsia i nā ʻano ʻōmaʻomaʻo a me nā mea kanu e koho ai. ʻO kekahi o nā mea kaulana loa, ʻo ia ka bok choy, ka broccoli Kina, milo wai, a me na hua sinapi. He ʻeleʻele a he lau kēia mau mea kanu, a hele mai lākou i nā ʻano like ʻole a me nā nui. ʻO ka hoʻāʻo ʻana i nā ʻano mea kanu hou he mea hoihoi a hoʻoikaika iā ʻoe e hana i nā meaʻai hou.

Nā ʻono kūʻokoʻa a me nā meaʻai

Loaʻa i nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia nā ʻono ʻokoʻa e hiki ke hoʻohui i ka hohonu i kāu kuke ʻana. He kūpono lākou no ka hoʻoulu ʻana, nā sopa, a me nā salakeke. Inā ʻaʻole ʻoe maopopo i ka hoʻomākaukau ʻana iā lākou, nui nā meaʻai i loaʻa ma ka pūnaewele e hiki ke kōkua iā ʻoe e hoʻomaka. ʻO ka hoʻāʻo ʻana i nā meaʻai hou hiki ke kōkua iā ʻoe e hōʻoluʻolu i ka lumi kuke a hoʻonui i kou mākaukau kuke.

Maʻalahi e ʻimi a pili kālā

He mea maʻalahi loa ka loaʻa ʻana o nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia ma ka hapa nui o nā hale kūʻai a me nā mea ʻai meaʻai. Hoʻohana maʻamau lākou i ka pili kālā, e hana ana iā lākou i koho maikaʻi loa no ka poʻe ma kahi kālā paʻa. Ke ʻimi nei i nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia, e nānā i kāu mākeke ʻĀsia kūloko a hale kūʻai paha no kahi koho nui.

Kōkua i ka hoʻonui ʻana i kāu koho huahana

ʻO ka hoʻāʻo ʻana i nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia hou hiki ke kōkua iā ʻoe e hoʻonui i kāu koho huahana a hōʻoia i ka loaʻa ʻana o nā ʻano meaʻai like ʻole i kāu meaʻai. He mea nui ka hoʻohui ʻana i nā mea kanu i kāu meaʻai no kou olakino holoʻokoʻa a hiki ke kōkua iā ʻoe e hōʻoluʻolu i ke kino a me ka noʻonoʻo.

Ho'āʻo i nā mea hou

Inā makemake ʻoe e hoʻololi i kāu meaʻai, ʻo ka hoʻāʻo ʻana i nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia hou he ala maikaʻi loa ia e hoʻonui ai i kou ʻike a me nā koho. ʻO ka lilo ʻana i mea kākoʻo i ka hoʻāʻo ʻana i nā mea hou hiki ke kōkua iā ʻoe e hōʻoluʻolu i kāu mau koho meaʻai a hōʻoia i ka loaʻa ʻana o ka meaʻai maikaʻi loa.

Hoʻopaʻa i ka ʻōpū olakino

ʻO ka hoʻohui ʻana i nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia i kāu meaʻai hiki ke kōkua i ka hōʻoia ʻana i ka ʻōpū olakino. Hoʻopiha ʻia kēia mau mea kanu i ka fiber, he mea nui ia no ka ʻōnaehana hoʻoheheʻe olakino. He kumu nui ia o nā huaora a me nā minela e hiki ke kōkua i ka mālama ʻana i kou kino i ke olakino a ikaika.

Hoonui i kou Makeke Kuloko

ʻO ka hoʻāʻo ʻana i nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia hou hiki ke kōkua i ka hoʻonui ʻana i kāu mākeke kūloko. Ma ka hoʻāʻo ʻana i nā mea kanu hou, hiki iā ʻoe ke kōkua i ka hoʻokumu ʻana i kahi koi no lākou ma kou wahi. Hiki i kēia ke kōkua i ka lawe ʻana i kāu mākeke kūloko i nā ʻano huahana like ʻole, e maʻalahi iā ʻoe ke ʻimi i nā mea kanu āu e makemake ai.

Ma hea e loaʻa ai nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia maikaʻi loa

Inā ʻoe e ʻimi nei i nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia, hiki i kāu hale kūʻai kūloko ke koho maikaʻi. E nānā i ka ʻāpana huahana a nānā i kēia mau mea:

• Makemakeʻo Bok
• Broccoli Pākē
• Kāpena Napa
• Piʻi hau
• Piʻi nā pua
• Kaulike

Nā hale kūʻai kūikawā

Inā ʻaʻole lawa ka koho ʻana o kāu hale kūʻai kūloko o nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia, e noʻonoʻo e nānā i nā hale kūʻai kūikawā. Eia kekahi mau koho:

• Mākeke ʻĀkia: He koho nui kēia mau hale kūʻai i nā mea kanu ʻAsia, nā mea hou a lawe ʻia mai. Loaʻa paha iā lākou nā mea huna ʻaʻole e loaʻa iā ʻoe ma kahi ʻē aʻe.
• Chinatown: Inā noho ʻoe i kahi kūlanakauhale me kahi Kinatown nui, ua laki ʻoe. Loaʻa i kēia mau wahi ka nui o nā hale kūʻai meaʻai ʻĀsia a me nā mea ʻai meaʻai.
• Nā mea kūʻai kūʻai kūikawā: ʻO kekahi mau hale kūʻai meaʻai kūikawā i nā meaʻai i lawe ʻia mai a loaʻa paha kahi koho nui o nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia.

Koho Online

Inā pilikia ʻoe i ka ʻimi ʻana i nā meaʻai kūpono ma kou wahi, e noʻonoʻo e kūʻai ma ka pūnaewele. Eia kekahi mau koho:

• Nā hale kūʻai meaʻai ʻAsia: Nui nā hale kūʻai pūnaewele e hoʻolalelale i nā mea ʻai ʻAsia. E hana wale i ka huli wikiwiki a e ʻike ʻoe i nā koho he nui.
• Amazon: Manaʻoʻiʻo a ʻaʻole paha, loaʻa iā Amazon kahi koho ākea o nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia. E nānā i kā lākou ʻāpana pantry no kekahi mau koho kūikawā.

E noʻonoʻo i kāu Budget

I ka wā e kūʻai ai i nā ʻōmaʻomaʻo a me nā mea kanu ʻĀsia, he mea nui e noʻonoʻo i kāu kālā. Hiki ke kūʻai nui ʻia nā meaʻai i lawe ʻia mai, no laila pono ʻoe e hoʻopili i nā koho kūloko inā he paʻa kālā ʻoe.

E ʻike i kāu Mea Kūʻai Kūʻai Kūloko

Inā makemake ʻoe i ka meaʻai ʻAsia, pono e ʻike i kāu mea kūʻai meaʻai kūloko. Hiki i kēia poʻe ʻike ke kōkua iā ʻoe e ʻimi i nā meaʻai maikaʻi loa no kāu ʻano ʻai a hiki paha iā lākou ke kauoha i nā mea kūikawā no ʻoe.

Nā ʻono ʻoiaʻiʻo

Inā makemake ʻoe i nā ʻono ʻAsia ʻoiaʻiʻo, pono ka hoʻohana ʻana i nā ʻōmaʻomaʻo a me nā mea kanu ʻAsia. Hāʻawi kēia mau meaʻai i kāu mau kīʻaha i kahi ʻono kūʻokoʻa a hoihoi ʻole ʻoe e loaʻa ʻole mai ka hoʻohana ʻana i nā mea kanu maʻamau.

Panina

No laila, ʻo ia ka mea kanu kaulana loa i ka meaʻai ʻAsia. 

ʻAʻole hiki iā ʻoe ke hele hewa me nā mea a mākou i kūkākūkā ai i kēia lā, a hiki iā ʻoe ke hoʻohana mau ia mau mea no ka hoʻonui ʻana i kou mākaukau kuke a hoʻāʻo i nā ʻono hou. 

No laila, mai makaʻu e hoʻāʻo i nā mea hou a hoʻonui i kou ʻike!

E nānā i kā mākou puke kuke hou

ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.

E hoʻāʻo iā ia no ka manuahi me Kindle Unlimited:

Heluhelu manuahi

ʻO Joost Nusselder, ka mea nāna i hoʻokumu ʻo Bite My Bun kahi mea kūʻai aku ʻike, makuakāne a makemake i ka hoʻāʻo ʻana i ka meaʻai hou me ka meaʻai Kepanī ma ka puʻuwai o kona kuko, a me kāna hui e hana ana ʻo ia i nā ʻatikala blog hohonu mai 2016 e kōkua i nā poʻe heluhelu kūpaʻa. me nā meaʻai a me nā ʻōlelo kuke kuke.