Tataiso ea Lijo tsa Leoatleng tse jeoang: Mefuta le Mokhoa oa ho pheha ka tsona

Author: Joost Nusselder, sengoli sa buka ea pheha ea The Essential Japanese mealner cookbook E fetisitsoe ka July 8, 2022

Seaweed ke macroscopic, multicellular, algae ea leoatleng e phelang haufi le leoatle (benthic). Lentsoe lena le kenyelletsa litho tse ling tsa algae e khubelu, e sootho le e tala.

Seaweed ke motsoako o motle oa ho eketsa ho pheha ha hao hobane o phetse hantle 'me o eketsa tatso e ikhethang lijana tsa hau. Hape ho bonolo haholo ho pheha le, kahoo u se ke ua tšaba ho leka.

Sehloohong sena, ke tla u bontša mokhoa oa ho pheha ka litlama tsa leoatleng 'me ke tla arolelana tse ling tsa diresepe tseo ke li ratang haholo.

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Ho Fuputsa Lefatše la Li-Seweed tse jeoang

Ha ho tluoa tabeng ea limela tsa leoatleng, ho na le mefuta e mengata ea mefuta e jeoang. Mona ke mefuta e meng e tsebahalang haholo ea li-seaweed tse jeoang:

• Nori: Ona ke mofuta oa limela tsa leoatleng tse sebelisoang hangata ho etsa lirolo tsa sushi. Lipampiri tsa Nori li phuthetsoe ka raese le meroho ho eketsa tatso e ikhethang le sebopeho sa sejana. Nori e ka boela ea ekeletsoa sopho, salate le casseroles.
• Kelp: Kelp ke mofuta oa limela tsa leoatle tse sootho tse atisang ho fumanoa leoatleng. E tsebahala ka sebopeho se thellang le tatso e bobebe. Kelp e ka phehoa 'me ea kenngoa lijong tse kang meroho e halikiloeng kapa nama e halikiloeng.
• Alaria: Ena ke mofuta oa limela tsa leoatleng tse atisang ho sebelisoa ka sopho ea miso. E na le tatso e ikhethang 'me e na le iodine e ngata, e etsang hore e be tlatsetso e nang le phepo ho lijo leha e le life.
• Arame: Arame ke mofuta oa limela tsa leoatleng tse atisang ho eketsoa lisalate. E na le tatso e bonolo mme e ka jewa e le tala kapa e phehilwe.
• Lettuce seaweed: Ena ke mofuta oa limela tsa leoatleng tse tala tse atisang ho fumanoa leoatleng. E na le tatso e ikhethang 'me e ka ekeletsoa sopho kapa salate.

Boleng ba Phepo ea Maoatle

Seaweed ke e 'ngoe ea lijo tse matlafatsang ka ho fetisisa tseo bareki ba ka li jang. E na le livithamine le liminerale tse ngata, ho akarelletsa le iodine, e leng ea bohlokoa bakeng sa ts'ebetso ea qoqotho. Ho ea ka litsebi tsa lijo tse ngolisitsoeng le bathehi ba Nutrition Twins, Lyssie Lakatos le Tammy Shames, limela tsa leoatleng ke "matlo a matla a phepo" a nang le phepo e nepahetseng.

Mona ke tse ling tsa melemo ea phepo ea li-seaweed:

• Iodine: Seaweed ke o mong oa mehloli e molemo ka ho fetisisa ea lijo tsa iodine, 'me mefuta e meng e na le li-microgram tse 56,000 ka ligrama tse 100.
• Khōlo ea lisele: Semela sa leoatleng se na le livithamine le liminerale tse ngata tse hlokahalang bakeng sa kholo ea lisele le ho lokisoa.
• Dietary fiber: Seaweed ke mohloli o motle oa fiber ea lijo, e ka thusang ho laola tšilo ea lijo le ho thibela ho patoa.

Mokhoa oa ho kenyelletsa Seaweed Lijong tsa Hao

Haeba u thahasella ho etsa hore limela tsa leoatleng e be karolo ea lijo tsa hau, malebela ke ana a ho qala:

• Reka limela tsa leoatleng lebenkeleng la hau la lijo tsa bophelo bo botle kapa 'marakeng oa Asia.
• Eketsa li-seaweed ho sopho, salate le li-casseroles bakeng sa tatso e ikhethang le sebopeho.
• Sebelisa maqephe a nori ho etsa lirolo tsa sushi lapeng.
• Pheha kapa u hate kelp bakeng sa sejana sa mahlakoreng se nang le phepo.
• Eketsa arame ho salate bakeng sa crunch e nang le phepo e nepahetseng.

Seaweed ke motsoako o ka phehoang ka litsela tse ngata. Hore na o batla ho eketsa tatso lijanang tsa hau kapa ho eketsa phepo ea hau ea phepo e nepahetseng, maoatle ke tlatsetso e phethahetseng lijong life kapa life.

E-ba le Boqapi ka Seaweed: Tataiso ea ho pheha ka Lijo tse Ntlehali tsa Leoatle

Seaweed e tla ka mefuta e fapaneng, e 'ngoe le e' ngoe e na le sebopeho le tatso e ikhethang. Mona ke mefuta e meng e fumanehang hangata ea li-seaweed tseo u ka li phehang ka tsona:

• Nori: Ona ke maoatle a leoatle a lefifi, a tšesaane a pampiri a atisang ho sebelisoa ho phuthela lirolo tsa sushi. E na le tatso ea mosi, e monate hanyenyane 'me e tletse iodine, limatlafatsi tsa bohlokoa tse thusang ho sireletsa tšebetso ea qoqotho.
• Wakame: Mofuta ona oa litlama tsa leoatleng hangata o fumanoa sophong ea miso 'me o na le tatso e monate, e monate. Ke mohloli o motle oa omega-3 fatty acids mme e na le livithamini le liminerale tse ngata tse ka ntlafatsang bophelo bo botle ba hau ka kakaretso.
• Kombu: Kombu ke lehola le letenya, le lefifi la leoatle leo hangata le sebelisetsoang ho etsa dashi, sopho ea setso ea Majapane. E na le iodine e ngata le liminerale tse ling tsa bohlokoa, e leng se etsang hore e be tlatsetso e ntle ho lijo leha e le life tsa meroho kapa vegan.
• Dulse: Semela sena sa leoatle se bofubelu bo sootho se na le tatso ea mosi, letsoai 'me hangata se sebelisoa e le sebaka sa bacon lijong tsa vegan. Ke mohloli o motle oa protheine 'me e na le livithamine le liminerale tse ngata tse ka u thusang ho ntlafatsa bophelo bo botle ba hau.

Mokhoa oa ho pheha Seaweed

Ho pheha ka litlama tsa leoatleng ho bonolo ebile ho na le mefuta e mengata. Litlhahiso tse ling tsa ho u qalisa ke tsena:

• Ho phehiloe: Bongata ba limela tsa leoatleng li ka belisoa ka metsing metsotso e seng mekae ho fihlela li le bonolo. Sena se etsa motheo o motle bakeng sa sopho le sechu.
• Khaola Likhahla: Mefuta e mengata ea litlama tsa leoatleng e ka khaoloa likotoana tse tšesaane 'me tsa eketsoa lisalate kapa tsa sebelisoa e le mokhabiso oa lijo tsa leoatleng.
• Kopanya le Raese: Ho eketsa mofoka oa leoatle ho raese ea hau ho ka tlisa tatso e ncha le phepo lijong tsa hau.
• Sebeletsa e le Sejo sa Mahlakoreng: Seaweed e ka etsoa e le sejana se lehlakoreng, ebang ke ka boeona kapa e kopantsoe le meroho e meng.
• Sebelisa e le Tatso ea Tlhaho: Li-seaweed li ka sebelisoa ho eketsa tatso ea umami ea tlhaho ho lijana tse fapa-fapaneng, ho tloha ho li-fries ho ea ho li-sauces.

Melemo ea ho pheha ka Seaweed

Seaweed ke lijo tse feletseng tse nang le limatlafatsi tse ngata tsa bohlokoa, ho akarelletsa le iodine, tšepe le calcium. Mona ke melemo ea ho eketsa litlama tsa leoatleng lijong tsa hau:

• E thusa ho laola maemo a tsoekere e maling: Semela sa leoatleng se na le metsoako ea tlhaho e thibelang tsoekere e ka thusang ho ntlafatsa taolo ea tsoekere ea mali.
• E ntlafatsa bophelo bo botle ba pelo: Seaweed e ruile ka omega-3 fatty acids, e ka thusang ho fokotsa ho ruruha le ho ntlafatsa bophelo bo botle ba pelo.
• E matlafatsa ts'ebetso ea 'mele ea ho itšireletsa mafung: Seaweed e na le livithamine le liminerale tse ngata tse ka thusang ho ntlafatsa ts'ebetso ea 'mele ea ho itšireletsa mafung le ho sireletsa khahlanong le maloetse.
• E ts'ehetsa ts'ebetso ea qoqotho: Lehola la leoatle ke mohloli o moholo oa iodine, e leng bohlokoa bakeng sa ts'ebetso ea qoqotho.

Moo U ka Rekang Limela Tsa Leoatle

Li-seaweed li ka fumanoa lisuphamaketeng tse ngata, ebang ke tse omisitsoeng kapa tse ncha. U ka boela ua fumana mefuta e mengata e fapaneng ea lihlahisoa tsa leoatleng inthaneteng, ho kenyelletsa le li-supplement le li-snacks. Haeba u batla li-seaweed tse ncha, leka ho etela mapolasi a lehae kapa limmaraka tsa lijo tsa leoatleng.

Naheng ea Japane, limela tsa leoatleng li sebelisoa haholo 'me li rekisoa e le lijo tse monate haholo. E bile e hoketsoe le moaho oa lebenkele le le leng la mekato e Tokyo, le nang le moelelo o habeli oa "lehola la leoatle" le "moaho".

Lijo tsa Maoatleng a Machaena: Ntlo e Matla e Nang le Phepo ea Tatso

Ha ho tluoa tabeng ea lijana tsa leoatleng, Chaena e na le lintho tse ngata tseo e ka fanang ka tsona. Ho tloha ho crispy snacks ho ea ho sopho e monate, lijo tsa Sechaena li bontša ho feto-fetoha ha limela tsa leoatleng ho pheha. Seaweed ha se feela sehlahiswa se monate empa hape ke matla a phepo e nepahetseng a eketsang umami le melemo ya bophelo sejana sefe kapa sefe. Karolong ena, u tla ithuta ka mefuta e fapaneng ea limela tsa leoatleng tse sebelisoang litlolong tsa Sechaena le mokhoa oa ho li lokisa lapeng.

Mefuta ea Li-seaweed tse Sebelisitsoeng ho Pheha ka Sechaena

Lijo tsa Machaena li sebelisa mefuta e fapaneng ea litlama tsa leoatle, ho kenyelletsa:

• Kelp: Semela sena sa leoatle se teteaneng le se thata hangata se sebelisoa ka sopho le sechu. E na le tatso ya mawatle mme e fifala ha e omisitswe.
• Laver: E boetse e tsejoa e le nori, semela sena sa leoatle se tšesaane se sebelisetsoa ho phuthela sushi le ho etsa lijo tse monate tse monate. E na le 'mala o motala o khanyang haholoanyane ha e le tala ebile e le monate, e monate.
• Wakame: Semela sena se bonojoana sa leoatleng hangata se sebelisoa lisalateng le sopho ea miso. E na le tatso e monate le e bolila hanyane.

Lijana tse tummeng tsa Seaweed naheng ea China

Mona ke tse ling tsa lijana tse tsebahalang tsa maoatle China:

• Sopho ea Egg Drop le Seaweed : Sopho ena ea khale ea Sechaena e entsoe ka mahe a shapuoa, moro oa khōhō le lihlopha tse tšesaane tsa leoatleng. Ke sejo se phetseng hantle le se monate se loketseng lehlabula.
• Sopho ea Lotus Root le Seaweed: Sopho ena e nang le phepo e nepahetseng e entsoe ka motso oa lotus, maoto a likhoho, makotomane le limela tse omisitsoeng tsa leoatleng. Ke ntho e ratoang malapeng a Machaena 'me e bonts'a hore na litlama tsa leoatleng li ka sebelisoa joang lijana tse fapaneng.
• Crispy Seaweed Snack: Seneke sena se tsebahalang se entsoe ka lishiti tse halikiloeng ka botebo ho fihlela li fetoha crispy le monate. U ka boela ua etsa phetolelo e phetseng hantle ka ho sebelisa fryer ea moea.
• Salate ea Seaweed : Salate ena e phetseng hantle le e monate e entsoe ka li-seaweed tse ncha, oli ea sesame, soy sauce le li-seasoning tse ling. Ke sejana se setle sa lehlakore se bolokang hantle ka sehatsetsing.

Mokhoa oa ho Lokisetsa Seaweed bakeng sa ho Apeha

Ho lokisetsa li-seaweed bakeng sa ho pheha ho bonolo ebile ho bonolo. Mokhoa ona ke ona:

• Hlatsoa litlama tsa leoatle tlas'a metsi a batang ho tlosa litšila kapa litšila.
• Kenya semela sa leoatleng metsing a batang ka metsotso e seng mekae ho e khutlisetsa metsing.
• Hlakola li-seaweed 'me u li khaole likotoana tse tšesaane kapa likotoana tsa boholo ba ho loma.

Malebela a ho pheha

Malebela ke ana ao u lokelang ho a hopola ha u pheha ka limela tsa leoatleng:

• Seaweed e pheha kapele, kahoo e-ba hlokolosi hore u se ke ua e pheha ho feta tekano.
• Seaweed ke tlatsetso e ntle ho li-fries, sopho le li-stew.
• Li-seaweed li ka sebelisoa e le sebaka sa li-noodle kapa raese lijana tse ling.
• Seaweed ke motsoako o phetseng hantle le o monate o eketsang umami le phepo lijong life kapa life.

Fumana lijana tse monate tsa Seaweed Japane

Haeba u batla seneke se phetseng hantle le se monate, leka ho etsa tsoha salate. Wakame ke mofuta oa litlama tsa leoatleng tse sebelisoang haholo lijong tsa Majapane. E na le livithamine le liminerale tse ngata, ho akarelletsa le iodine, calcium le iron. Mokhoa oa ho e etsa ke ona:

• Nako ea ho itokisa: metsotso e 10
• Nako ea ho noa: 10 mets
• Kakaretso ea nako: 20 mets

Lijo:

• 1 teaspoon e omisitsoeng wakame seaweed
• 1 tablespoon soy sauce
• 1 tablespoon asene ea raese
• 1 tablespoon sesame oli
• 1 teaspoon ginger, e hahiloeng
• 1 shallot, e hahiloeng
• Mahlaka a 2 a eiee e tala, e tšesaane e tšetsoeng
• Peo ea sesame e halikiloeng, bakeng sa ho khabisa

Litaelo:
1. Kopanya letlapa le omisitsoeng la wakame ka ho le inela metsing ka metsotso e 10. Hlatsoa 'me u ntše metsi leha e le afe a feteletseng.
2. Ka sekotlolo, kopanya soy sauce, asene ea raese, oli ea sesame le ginger.
3. Kenya wakame e tsosolositsoeng, shallot, le eiee e tala ka sekotlolo ebe u kopanya ho kopanya.
4. Khabisa ka peo ea sesame e halikiloeng 'me u natefeloe!

Sopho ea Miso le Kelp

kelp ke mofuta o mong oa limela tsa leoatleng tse sebelisoang haholo lijong tsa Majapane. Hangata e sebelisetsoa ho etsa dashi, moro oo e leng motheo oa lijana tse ngata tsa Majapane. Mokhoa oa ho etsa sopho ea miso ka kelp ke ena:

• Nako ea ho itokisa: metsotso e 5
• Nako ea ho pheha: 10 min
• Kakaretso ea nako: 15 mets

Lijo:

• Li-4 tsa kopi ea metsi
• 1 piece ea kelp (hoo e ka bang 2 inch)
• 2 tablespoons miso paste
• 1/2 senoelo sa tofu, se khabisitsoeng
• Liiee tse 2 tse tala, tse tšesaane
• Lero la lemone, ho latsoa

Litaelo:
1. Ka pitsa, tlisa metsi le kelp ho pheha. Fokotsa mocheso 'me u bosose ka metsotso e 5.
2. Tlosa kelp ka pitseng 'me ue lahle.
3. Eketsa miso paste ho pitsa 'me u whisk ho fihlela e qhibiliha.
4. Kenya tofu le eiee e tala ka pitseng 'me u bosose ka metsotso e 5.
5. Kenya lero la lemone ho latsoa le ho thabela!

Yuzu Seaweed Snack

Yuzu ke litholoana tsa citrus tse sebelisoang haholo lijong tsa Majapane. Hangata e sebelisoa ho eketsa tatso e khanyang, e monate ho lijana. Mona ke mokhoa oa ho etsa seneke sa yuzu seaweed:

• Nako ea ho itokisa: metsotso e 5
• Nako e fokolang ea sehatsetsing: lihora tse 2

Lijo:

• 1 thispone e omisitsoeng ea leoatleng
• 1 teaspoon lero la yuzu
• 1 tablespoon soy sauce
• 1 tablespoon sesame oli
• 1 teaspoon ginger, e hahiloeng

Litaelo:
1. Hlophisa lehlaka le omisitsoeng la leoatle ka ho le kenya metsing ka metsotso e 10. Hlatsoa 'me u ntše metsi leha e le afe a feteletseng.
2. Ka sekotlolo, hlakola hammoho lero la yuzu, soy sauce, oli ea sesame le ginger.
3. Eketsa li-seaweed tse tsosolositsoeng ka sekotlolo ebe u li tšela ho kopanya.
4. Fetisetsa limela tsa leoatleng ka setshelo se nang le sekwahelo le sehatsetsing bonyane lihora tse 2 ho lumella litlolo hore li amohele.
5. Natefeloa joalo ka seneke se monate!

Hopola, lintlha tsa phepo e nepahetseng tse fanoeng li hakanngoa 'me li lokela ho sebelisoa e le tataiso feela. Sebelisa kahlolo ea hau ho etsa bonnete ba hore u sebelisa limela tsa leoatleng ka mokhoa o sireletsehileng 'me u lula u li inela le ho li lokisa ho latela litaelo ho qoba likotsi tse ka bang teng bophelong.

Seaweed e Thabisa Korea

Raese ea Seaweed ke sejo se tsebahalang Korea 'me ho bonolo ho se pheha. Mona ke seo u tla se hloka:

• Likopi tse 2 tsa raese
• 2 maqephe a gim
• Khaba e 1 ea sopho ea soya
• Khaba e 1 ea tsoekere
• 1 tablespoon ea oli ea sesame
• 1 eiee e nyane, e tšesaane

mehato:

1. Qala ka ho hlatsoa raese le ho e inela metsing ka metsotso e ka bang 30.
2. Ha raese e ntse e koloba, lokisetsa lehlaka la leoatle ka ho le khaola likotoana tse nyane.
3. Ka pane, chesa oli e 'ngoe ea sesame' me u hlohlelletse lieiee ho fihlela e le sootho hanyenyane.
4. Eketsa li-seaweed ho pan 'me u tsose-fry ka metsotso e seng mekae.
5. Hlakola raese 'me u e kenye ka pane, u e kopanye le leoatle le eiee.
6. Kenya soy sauce le tsoekere ho pan 'me u kopanye hantle.
7. Tšela ka metsi a lekaneng ho koahela raese le ho e tlisa ho pheha.
8. Hang ha metsi a phehile, koahela pan 'me u fokotsa mocheso ho tlase.
9. Etsa hore raese e phehe ka metsotso e ka bang 15-20 kapa ho fihlela e phehiloe ka ho feletseng.
10. Hang ha raese e felile, e lumelle hore e pholile metsotso e seng mekae pele e sebeletsa.

Tlhokomeliso: Raese ea Seaweed ke sejo se monate sa meroho le vegan se ka jeoang e le sejo se seholo kapa sejo se lehlakoreng.

Lijo tsa Leoatleng le Sopho ea Maoatle

Sopho ea lijo tsa leoatleng le ea maoatleng ke ntho e ratoang haholo sebakeng sa Korea, 'me e loketse letsatsi le phodileng. Mona ke seo u tla se hloka:

• 1 senoelo sa lijo tsa leoatleng tse tsoakiloeng (shrimp, clams, mussels, joalo-joalo)
• Letlapa le le leng la miyeok
• 1 tablespoon ea miso paste
• 1 eiee e nyane, e tšesaane
• Khaba e 1 ea sopho ea soya
• Khaba e 1 ea tsoekere
• 1 tablespoon ea oli ea sesame

mehato:

1. Qala ka ho inela miyeok metsing ka metsotso e ka bang 30.
2. Ka pitsa, futhumatsa oli e 'ngoe ea sesame' me u hlohlelletse lieie ho fihlela e le sootho hanyenyane.
3. Kenya lijo tsa leoatleng tse tsoakiloeng ka pitseng 'me u hlohlelletse-fry ka metsotso e seng mekae.
4. Hlakola miyeok 'me u e kenye ka pitseng hammoho le metsi a lekaneng ho koahela lijo tsa leoatleng.
5. Tlisa pitsa ho pheha ebe o fokotsa mocheso ho tlase.
6. Kenya miso paste, soy sauce, le tsoekere ka pitseng 'me u kopanye hantle.
7. Etsa hore sopho e pholile ka metsotso e ka bang 10-15 kapa ho fihlela lijo tsa leoatleng li phehiloe ka ho feletseng.
8. Hang ha sopho e felile, e lumelle hore e pholile metsotso e seng mekae pele u sebeletsa.

Tlhokomeliso: Sopho ena ke mokhoa o motle oa ho eketsa meroho lijong tsa hau. U ka boela ua eketsa li-seaweed kapa lijo tsa leoatleng ho sopho ho etsa hore e tlale le ho feta.

fihlela qeto e

Kahoo, u na le eona - ntho e 'ngoe le e' ngoe eo u hlokang ho e tseba ka ho pheha ka litlama tsa leoatleng. 

Ke mokhoa o motle oa ho eketsa phepo e nepahetseng lijong tsa hau, 'me ha ho thata joalo ka ha u ka nahana. Hopola feela ho sebelisa hanyenyane ka nako 'me u tla phela hantle. Kahoo, tsoela pele 'me u leke!

Sheba buka ea rona e ncha ea ho pheha

Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.

E leke mahala ka Kindle Unlimited:

Bala mahala

Joost Nusselder, mothehi oa Bite My Bun ke morekisi oa litaba, ntate ebile o rata ho leka lijo tse ncha ka lijo tsa Majapane khubung ea takatso ea hae, 'me hammoho le sehlopha sa hae o ntse a theha lingoloa tse tebileng tsa blog ho tloha 2016 ho thusa babali ba tšepahalang ka diresepe le malebela a ho pheha.