Amakhowe e-Asian Cuisine: Umhlahlandlela Wakho Omkhulu Wokupheka

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kuvuselelwe ngo-Septhemba 2, 2022

Amakhowe amnandi futhi anempilo futhi aphelele cishe noma yisiphi isidlo. Ukudla kwase-Asia kuzisebenzisa ngezindlela eziningi futhi kunezinhlobo eziningi ongakhetha kuzo.

Ikhowe noma i-toadstool umzimba wokhunta onenyama, othela spore, ovame ukukhiqizwa ngaphezu komhlabathi, enhlabathini, noma endaweni yawo yokudla. I-Toadstool ngokuvamile isho umuntu onoshevu kubantu.[1]

Amakhowe adumile isithako ekuphekeni kwase-Asia. Asetshenziswa kumasobho, ama-stir-fries, ngisho nakuma-dessert. Ezinye zezinhlobo ezidume kakhulu i-oyster, i-shiitake, namakhowe enkinobho. Kodwa kunezinye eziningi ezaziwa kancane.

Ake sibheke izinhlobonhlobo zamakhowe asetshenziswa ekuphekeni kwase-Asia nokuthi angaphekwa kanjani ukuze anambitheke kamnandi.

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

Ukuhlola Izinhlobonhlobo zamakhowe ase-Asia

Ukudla kwase-Asia kunobudlelwane obude namakhowe, futhi iJapane yaziwa ngokusetshenziswa kakhulu kwamakhowe ekuphekeni. Nazi ezinye zezinhlobo ezidume kakhulu zamakhowe ezisetshenziswa ekuphekeni kwase-Asia:

• Amakhowe Enkinobho: Lawa amakhowe amancane, amhlophe anokwakheka okuthambile kanye ne-flavour ethambile. Ziyaziwa kabanzi futhi zidliwa ngabathengi emhlabeni wonke.
• Amakhowe E-Oyster: Lawa makhowe anokwakheka okuthambile, okuhlafunwayo kanye ne-flavour ethambile. Asetshenziswa kakhulu kuma-stir-fries namasobho.
• Amakhowe E-Shiitake: Lawa makhowe ane-flavour ejulile, enamandla kakhulu kanye nokuthungwa kwenyama. Avame ukusetshenziswa ekwenzeni amasobho, izitshulu, nama-stir-fries.
• Amakhowe Enoki: Lawa makhowe aneziqu ezinde, ezincane namakepisi amancane amhlophe. Ane-flavour epholile kanye nokuthungwa kancane, futhi avame ukusetshenziswa kumasaladi kanye nesobho.

Abangaziwa Kancane

Ukudla kwase-Asia nakho kunamakhowe ahlukahlukene angaziwa futhi ahlukahlukene futhi amnandi njengalawo adumile:

• I-Maitake Mushrooms: Lawa makhowe anokunambitheka okuqinile, okunomhlaba kanye nokuthungwa kwenyama. Zivame ukusetshenziselwa isobho kanye nezitshulu, futhi kukholakala ukuthi zinezakhiwo zokuqinisa amasosha omzimba.
• Cloud Ear Mushrooms: Lawa makhowe anoshwabene, abukeka njengamafu futhi anomumo ohlafunwayo. Avame ukusetshenziselwa isobho kanye nama-stir-fries, futhi angumthombo omuhle we-fiber namavithamini.
• I-Wood Ear Mushrooms: Lawa makhowe anokwakheka okuhlanganisiwe, okuhlafunwayo kanye ne-flavour ethambile. Avame ukusetshenziselwa isobho kanye ne-stir-fries, futhi kukholakala ukuthi ayasebenza ekubuyiseleni amasosha omzimba futhi avimbele ukukhula kwamangqamuzana omdlavuza.

Ukupheka ngamakhowe ase-Asia

Amakhowe ase-Asia ayisithako esinempilo nesimnandi esingasetshenziswa ezitsheni ezihlukahlukene. Nawa amanye amathiphu okupheka ngamakhowe ase-Asia:

• Gcoba amakhowe emafutheni amancane noma ebhotela aze athambekele futhi aba nsundu kancane.
• Sebenzisa amakhowe omisiwe ukwengeza ukunambitheka okujulile, okunamandla esobho nasezitshudeni.
• Amakhowe e-Tempura-Fry for crispy, appetizer enambitheka.
• Jabulela ukunambitheka kwe-umami kwamakhowe ngokuwangeza ezitsheni zakho ozithandayo.
• Sebenzisa ngokunenzuzo izinzuzo zezempilo zamakhowe ngokuwafaka ekudleni kwakho njalo. Baziwa ngokwehlisa i-cholesterol nokuqinisa amasosha omzimba.

Ukufundisa Ubuciko Bokupheka Amakhowe

• Hlanza amakhowe ngendwangu emanzi noma ithawula lephepha ukuze ususe ukungcola nemfucumfucu.
• Sika amakhowe ngokulinganayo ukuqinisekisa ukuthi apheka ngezinga elifanayo.
• Susa iziqu ze-shiitake namakhowe ezindlebeni ngaphambi kokupheka njengoba evame ukuba lukhuni futhi abe nezinkuni.
• Amakhowe omisiwe, uwabuyisele emanzini afudumele imizuzu engu-20-30 ngaphambi kokupheka. Londoloza uketshezi olucwiliswayo ukuze wengeze ukunambitheka esitsheni sakho.

Ukugcina Amakhowa

• Gcina amakhowe amasha endaweni epholile, eyomile esitsheni esingangenisi umoya kuze kube isonto.
• Gwema ukugcina amakhowe esiqandisini isikhathi eside njengoba evame ukuba nesiponji futhi alahlekelwe ukunambitheka kwawo.
• Amakhowe omisiwe angagcinwa izinyanga endaweni epholile, eyomile esitsheni esingangenisi umoya.
• Ukuze unwebe impilo yeshalofu yamakhowe amasha, cabanga ukuwomisa ngokwakho. Mane uwasike bese uwabeka ongqimbeni olulodwa eshidini lokubhaka. Bhaka ekushiseni okuphansi amahora ambalwa kuze kube komile futhi kucwebile.

Inani Lomsoco Lamakhowe

• Amakhowe ayimifino emnandi futhi enomsoco ene-calorie ephansi kanye ne-fiber ephezulu.
• Ziwumthombo omuhle wamavithamini namaminerali, kuhlanganise novithamini D, i-potassium, ne-selenium.
• Izinhlobo ezahlukene zamakhowe zinezimo ezihlukene zokudla okunomsoco, ngakho-ke zama ukuhlanganisa okuhlukahlukene ekudleni kwakho.

Khumbula, indlela engcono kakhulu yokupheka amakhowe ukuhlola izindlela nezindlela zokupheka ezahlukene. Ngalawa macebiso, uzokwazi ukulungisa nokupheka amakhowe njengochwepheshe!

Gcoba Amakhowe Othosiwe: Isitsha Esisheshayo Futhi Esilula Semifino

• I-1 lb yamakhowe (i-oyster, inkosi, nanoma yimaphi amanye amakhowe ase-Asia atholakalayo)
• 1 tbsp. amafutha (sesame noma amanye amafutha alula)
• 1 tsp. i-garlic (eqoshiwe noma egayiwe)
• 1 tsp. i-ginger (eqoshiwe noma egayiwe)
• 1 isanqante encane (uthathe izingcezu ezincane)
• Isiqu esingu-1 sesilimo esidliwayo esinamagatsha anamanzi (uthathe izingcezu ezincane)
• 1 tbsp. i-soy sauce (emhlophe noma emnyama)
• 1 tsp. ushukela
• 1 tsp. we-cornstarch
• 1 tbsp. kwamanzi
• 1 tsp. ubhontshisi we-chili (ngokuzikhethela ukushisa okwengeziwe)

Izinyathelo okufanele Zilandelwe

1. Shisisa i-pan enkulu noma i-wok ekushiseni okuphezulu.
2. Faka amafutha epanini bese uliyeka lishise umzuzu.
3. Engeza u-garlic kanye ne-ginger epanini bese usuka umzuzu owodwa kuze kube yiphunga elimnandi.
4. Engeza isanqante esiqoshiwe nesilimo esidliwayo esinamagatsha anamanzi epanini bese upheka umzuzu owodwa.
5. Faka amakhowe epanini bese upheka imizuzu engu-2-3 kuze kube yilapho eqala ukujika.
6. Fafaza isoso se-soy noshukela phezu kwamakhowe bese uqhubeka upheka omunye umzuzu.
7. Hlanganisa i-cornstarch namanzi endishini encane ukuze wenze i-slurry.
8. Engeza i-slurry epanini bese uqhubeka upheka omunye umzuzu kuze kube yilapho uketshezi lushubile.
9. Hlola amakhowe ukuthi akulungele yini, uma uthanda ukuthi athambe kancane, qhubeka upheka isikhathi eside.
10. Susa i-pan ekushiseni futhi uyivumele ihlale umzuzu.
11. Fafaza isoso ye-chili kabhontshisi phezu kwamakhowe (uyazikhethela) futhi uhlanganise kahle.
12. Khonza amakhowe gazinga endishini enerayisi eyosiwe noma ethosiwe eceleni.

Amathiphu namasu

• Qinisekisa ukuthi i-pan iyashisa ngaphambi kokufaka amafutha ukuze uqinisekise ukuthi amakhowe apheka ngokushesha.
• Ungagcwalisi epanini ngamakhowe amaningi ngesikhathi esisodwa, kuthatha isikhathi eside ukupheka futhi indawo engaphezulu ngeke iphenduke ibe crispy.
• Uma ufuna isoso elijiyile, engeza i-cornstarch slurry eyengeziwe.
• Uma ufuna isoso elula, engeza amanzi amaningi.
• Zizwe ukhululekile ukwengeza noma yimiphi eminye imifino noma inyama esitsheni ukuze sigcwale kakhulu.
• Le recipe ithatha amaminithi ambalwa nje ukuyenza, ngakho ilungele isidlo sakusihlwa saphakathi nesonto esisheshayo futhi esilula.

Amakhowe athosiwe ayisidlo esilula kakhulu futhi esisheshayo ukwenza ekhishini lakho. Lesi sidlo semifino sinikeza ama-flavour amaningi kanye nokwenziwa okuzokwanelisa noma yikuphi ulwanga. Izinyathelo kulula ukuzilandela, futhi izithako zitholakala kalula kunoma yisiphi isitolo segrosa sase-Asia. Ungathola futhi izithako eziningi esitolo sakho segrosa sendawo. Isitsha sokugcina siyisitsha esiseceleni esiphelele noma singaphakelwa njengesidlo esiyinhloko nerayisi eyosiwe noma ethosiwe.

Ukusuka e-Ramen ukuya e-Briyani: Ama-Main Apakisha I-Punch Ngamakhowe ase-Asia

Ufuna ukudla okusheshayo nokulula kwesonto okugcwele umami? Ungabheki kude nalawa makhowe amakhulu ase-Asia:

• Amakhowe athosiwe anerayisi: Isitsha esilula kodwa esanelisayo esingenziwa nganoma yiluphi uhlobo lwamakhowe, amasha noma omisiwe. Gcoba kalula amakhowe asikiwe nge-garlic, i-ginger, nesoso yesoya, bese uphakela irayisi elishisiwe.
• I-Mushroom masala: Lesi sidlo esiphefumulelwe saseNdiya senziwe ngenkukhu, kodwa singenziwa kalula imifino ngokusebenzisa amakhowe esikhundleni salokho. Bilisa amakhowe asikiwe kusoso esisekelwe kutamatisi, bese uwaphakela nge-naan noma nelayisi.
• I-Mushroom gyoza: Lawa madombolo aseJapane ngokuvamile agcwaliswa ngengulube, kodwa angajwayela kalula ekudleni kwemifino ngokusebenzisa amakhowe esikhundleni salokho. Gcoba kalula amakhowe asikiwe ngogalikhi, ujinja, nesoso yesoya, bese uwasebenzisa njengokugcwalisa amadombolo.

Izitsha ze-Noodle: Ukusuka e-Ramen kuya e-Udon

Ama-noodle namakhowe afanayo owenziwe ezulwini. Nazi ezinye izitsha zama-noodle ezinamakhowe ase-Asia:

• I-Mushroom ramen: Le sobho esiduduzayo ilungele ubusuku obubandayo basebusika. Faka kalula amakhowe asikiwe esitokisini esimnandi, futhi uwaphakele phezu kwama-ramen noodle aphekiwe.
• I-Mushroom udon: Lesi sidlo saseJapane se-noodle senziwa ngokwesiko ngomhluzi we-dashi, kodwa singashintshwa kalula ekudleni kwemifino ngokusebenzisa umhluzi osuselwe kumakhowe esikhundleni salokho. Faka kalula amakhowe asikiwe kanye ne-kelp emhluzweni, futhi uphake phezu kwama-udon noodle aphekiwe.
• I-Mushroom mee goreng: Lesi sidlo se-noodle esithosiwe saseMalaysia ngokuvamile senziwe ngezimfanzi, kodwa singashintshwa kalula ekudleni kwemifino ngokusebenzisa amakhowe esikhundleni salokho. Gcoba kalula amakhowe asikiwe ngogalikhi, ujinja, nesoso yesoya, bese uphonsa ngama-noodle athosiwe.

Okukhethekile KwaseNingizimu Asia: I-Briyani ne-Coconut Curry

I-South Asian cuisine iyaziwa ngama-flavour ayo anesibindi kanye nenhlanganisela yezinongo. Nawa amanye amakhowe ayinhloko abonisa lokhu kunambitha:

• I-Mushroom briyani: Lesi sidlo serayisi saseNdiya ngokuvamile senziwe ngenkukhu, kodwa singashintshwa kalula ekudleni kwemifino ngokusebenzisa amakhowe esikhundleni salokho. Mane uwose amakhowe asikiwe ngo-anyanisi nezinongo, bese ungqimba ngelayisi eliphekiwe ebhodweni. Steam kuze kube yilapho irayisi selithambile futhi amakhowe ethambile.
• Ikhari kakhukhunathi wamakhowe: Le curry enokhilimu ilungele labo abathanda ukunambitheka kukakhukhunathi. Gcoba kalula amakhowe asikiwe kusoso esekwe ebisini likakhukhunathi, bese uphakela irayisi elishubile.

Kungakhathaliseki ukuthi ufuna ukudla okusheshayo nokulula kosuku lwesonto noma isobho eliduduzayo lobusuku obubandayo basebusika, lawa makhowe amakhulu ase-Asia azokwanelisa. Ngakho shisa isitofu noma ibhodwe elisheshayo bese upheka!

I-Slurp-worthy Mushroom Soups in Asian Cooking

Ufuna isobho elimnandi neliduduzayo? Ungabheki kude nale sobho yama-noodle ekhilimu amakhowe nemifino. Le sobho ilungele ubusuku obubandayo futhi igcwele imifino namakhowe anempilo. Nansi indlela yokuyenza:

Izithako:

• Ikhamera ye-1 shiitake amakhowe, lisikiwe
• 1 inkomishi zucchini, diced
• 1 inkomishi leek, lisikiwe
• 1 can ithanga puree
• 4 izinkomishi zemifino umhluzi
• 1 inkomishi ukhilimu onzima
• Iphakheji elingu-1 lama-noodle owathandayo
• Usawoti kanye nopelepele ukunambitha

Iziyalezo:
1. Ebhodweni elikhulu, gaya amakhowe, i-zucchini, ne-leek kuze kube ithenda.
2. Faka i-puree yamathanga nomhluzi wemifino bese ulethe ngamathumba.
3. Nciphisa ukushisa bese ubilisa imizuzu engama-10.
4. Faka ukhilimu osindayo ugovuze uze uhlangane.
5. Pheka ama-noodle ngokwemiyalelo yephakheji bese uwafaka esobhoni.
6. Faka isawoti nosawoti ukunambitha.

Isobho lamakhowe kanye neTofu

Leli sobho lilungele labo abafuna ukudla okugcwele amaprotheni. I-tofu yengeza ukuthungwa okukhilimu esobho, kuyilapho amakhowe engeza ukunambitheka kwenyama. Nansi indlela yokwenza:

Izithako:

• 1 inkomishi yamakhowe e-shiitake, lisikiwe
• Ibhulokhi elingu-1 le-tofu, elidayisiwe
• 4 izinkomishi zemifino umhluzi
• 1 isipuni soya wesoso
• 1 isipuni samafutha esesame
• Usawoti kanye nopelepele ukunambitha

Iziyalezo:
1. Ebhodweni elikhulu, gaya amakhowe aze athambe.
2. Faka umhluzi wemifino, i-tofu, i-soy sauce, namafutha e-sesame bese ulethe ngamathumba.
3. Nciphisa ukushisa bese ubilisa imizuzu engama-10.
4. Faka isawoti nosawoti ukunambitha.

Izidlo Eziseceleni Zokuphelelisa Idili Lakho Lase-Asia eligcwele Amakhowe

Ingabe ufuna isidlo esiseceleni se-vegan okulula ukusenza futhi esigcwaliswe ngamakhowe amnandi? Ungabheki kude nale Saladi Yamakhowe Agayiwe YaseShayina. Gcoba kalula amakhowe e-shiitake asikiwe ngengxube ye-soy sauce, uviniga, namafutha esesame, bese uphakela phezu kombhede we-ulethisi ukuze uthole ukucofa okuhle. Iqiniso lebhonasi: lesi sidlo siphinde sibe yindlela enhle yokubhekana namakhowe asele esifundweni sakho esikhulu.

Izindebe zaseJapan Eryngii Mushroom

Ukuze uthole isitsha esiseceleni esiqoshwe ngobuhlakani esizohlaba umxhwele, zama lezi zinkomishi zamakhowe ze-Japanese Eryngii. Mane uwose amakhowe e-eryngii aze athambe futhi agcwaliswe ngengxube yamakhowe agayiwe, i-broccoli, nesikhumba sasePeking. Umphumela uba isidlo esiphundu nesidleka kalula esilungele i-Thanksgiving noma elinye idili lase-Asia.

I-Korean San Choy Bow

Uma ufuna isidlo esiseceleni esinokuthungwa kancane, zama le-Korean San Choy Bow. Gcwalisa kalula izinkomishi zikalethisi ngenhlanganisela yamakhowe e-shiitake e-shiitake, izaqathe, nezinongo ze-Korean ezishisayo ukuze uthole isidlo esimnandi nesinempilo. Futhi, kuyindlela elula yokwengeza okuluhlaza esidlweni sakho.

Ama-Curries & Izitshulu: Isengezo Esinenhliziyo Emnandi Nephunga Elimnandi ku-Mushroom Repertoire yakho

Ingabe ufuna iresiphi ye-vegan ne-curry elula egcwele ukunambitheka? Ungabe usabheka ngaphezu kwaleli khowe lesitayela saseShayina kanye nekhari yesitshalo seqanda! Isosi inothile futhi iyanamathela, inokukhahlela okumnandi futhi okubabayo okuzojabulisa nakanjani. Nansi indlela yokwenza:

Izithako:

• 1 anyanisi ophakathi, osikiwe
• 1 ucezu lwejinja elisha, lisikiwe
• I-2 i-clove i-garlic, i-minced
• 1 isitshalo seqanda esiphakathi, esisikiwe
• 1 inkomishi esikiwe amakhowe (noma yiluphi uhlobo oluzokwenza, kodwa amakhowe e-shiitake noma ama-oyster mahle kakhulu)
• 1/4 indebe ye-soy sauce
• 2 tbsp i-miso paste
• 1 tbsp ushukela onsundu
• 1 tbsp i-cornstarch
• I-1 / 2 indebe yamanzi
• I-2 tbsp i-oyela yemifino
• Ilayisi eliphekiwe, ukukhonza

Iziyalezo:
1. Shisisa amafutha ebhodweni elikhulu noma wok phezu komlilo ophakathi.
2. Faka u-anyanisi, ujinja, nesweli, bese ugoqa-gazinga imizuzu engu-2-3 kuze kube yiphunga elimnandi.
3. Engeza isitshalo seqanda namakhowe, bese ugoqa-gazinga enye imizuzu engu-5-7 kuze kube yilapho imifino ithenda.
4. Endishini encane, hlanganisa isoso yesoya, i-miso paste, ushukela onsundu, isitashi sombila, namanzi kuze kube bushelelezi.
5. Thela isoso phezu kwemifino, ugovuze ukuhlanganisa.
6. Gcoba i-curry imizuzu engu-10-15, uvuselela ngezikhathi ezithile, kuze kube yilapho i-sauce ishubile futhi imifino iboshwe nge-sauce ecebile, ecwebezelayo.
7. Khonza i-curry phezu kwerayisi eliphekiwe, futhi ujabulele!

amanothi:

• Le curry nayo inhle neminye imifino, efana nopelepele, i-zucchini, noma izaqathi.
• Ukuze uthole inguqulo engeyona i-vegan, ungase wengeze inyama yengulube egayiwe noma inkukhu eyosiwe kukhari.
• Uma uthanda i-curry yakho ngokushisa kancane, zama ukufaka upelepele osikiwe osikiwe emiksini.

I-Black Pepper Mushroom Stew

Lesi sidlo esimnandi nesifudumalayo siyisidlo esidumile emazweni amaningi aseNtshonalanga, futhi kulula ukubona ukuthi kungani. Inhlanganisela yamakhowe athambile, umhluzi ocebile, nerayisi eliphuphumayo iwina, futhi iyindlela enhle yokubonisa ukunambitheka kwemvelo kwamakhowe. Nansi indlela yokwenza:

Izithako:

• 1 lb amakhowe asikiwe (noma yiluphi uhlobo oluzokwenza, kodwa amakhowe e-cremini noma e-portobello mahle kakhulu)
• I-anyanisi ye-1
• I-2 i-clove i-garlic, i-minced
• I-2 tbsp i-oyela yemifino
• I-2 tbsp ufulawa
• 2 izinkomishi zemifino umhluzi
• 1/4 indebe ye-soy sauce
• 1 tbsp upelepele omnyama
• Ilayisi eliphekiwe, ukukhonza

Iziyalezo:
1. Shisisa amafutha ebhodweni elikhulu phezu komlilo ophakathi.
2. Faka u-anyanisi nesweli, bese upheka imizuzu engu-2-3 kuze kuthambe.
3. Engeza amakhowe, futhi ugovuze-gazinga imizuzu engu-5-7 kuze kube yilapho ekhulula umswakama wawo futhi eqala ukuba nsundu.
4. Fafaza ufulawa phezu kwamakhowe, bese ugoqa ukuze ugqoke.
5. Kancane kancane uthele umhluzi wemifino, uvuselele njalo, kuze kube yilapho ingxube iqina futhi ifika emanzini.
6. Faka i-soy sauce kanye nopelepele omnyama, bese upheka enye imizuzu engu-10-15 kuze kube yilapho umhluzi ushubile futhi amakhowe ethambile.
7. Khonza isitshulu phezu kwerayisi eliphekiwe, futhi ujabulele!

amanothi:

• Lesi sitshulu simnandi neminye imifino, njengezaqathi, amazambane, noma uphizi.
• Ukuze uthole inguqulo enomsoco, ungase wengeze izingcezu zenyama yenkomo noma yewundlu esitshulwini.
• Uma ufuna ukwandisa ukunambitheka kwe-umami yesitshulu, zama ukufaka i-splash ye-Worcestershire sauce noma isipuni se-tomato unama ku-mix.

Thuthukisa Impilo Yakho Ngamakhowe: Inani Lomsoco kanye Nemibono Yokudala Yokusetshenziswa

Amakhowe awawona nje ukwengeza okumnandi ekudleni kwakho, kodwa futhi agcwele izakhi ezibalulekile ezikhuthaza impilo enhle. Nazi ezinye zezinzuzo zomsoco zamakhowe:

• Ama-calories aphansi: Ukuphakelwa kwamakhowe (100g) kuqukethe ama-kcal angama-22 kuphela, okuwenza abe yinketho enhle kulabo ababuka isisindo sawo.
• Iphezulu ku-fiber: Amakhowe awumthombo omuhle we-fiber yokudla, esiza ukugcina isimiso sakho sokugaya sinempilo.
• Ama-carbohydrate aphansi: Uma ulandela ukudla okune-carb ephansi, amakhowe ayindlela enhle yemifino ongayengeza ekudleni kwakho.
• Ikakhulukazi amanzi: Amakhowe ngokuyinhloko akhiwe ngamanzi, okuwenza abe ukudla okunomsoco.
• Iphezulu ku-potassium ne-phosphorus: La maminerali abalulekile emathanjeni nasemisipha enempilo.
• Acebile ngamavithamini: Amakhowe awumthombo omuhle wamavithamini B no-D, abalulekile ekukhiqizeni amandla nempilo yamathambo.
• I-Niacin: Amakhowe angumthombo omkhulu we-niacin, esiza ukwehlisa amazinga e-cholesterol.

Ungawafaka Kanjani Amakhowe Ekudleni Kwakho

Nawa amanye amathiphu okufaka amakhowe ekudleni kwakho:

• Engeza amakhowe asikiwe kuma-omelets akho noma amaqanda agayiwe ukuze uthole ukudla kwasekuseni okugcwele amaprotheni.
• Sebenzisa amakhowe njenge-topping ye-pizza yakho esikhundleni senyama.
• Yenza amakhowe kanye nemifino ukugoqa ukuze uthole isidlo sakusihlwa esisheshayo nesinempilo.
• Engeza amakhowe aqoshiwe kusipaghetti sakho ukuze uthole ukunambitheka okwengeziwe nokudla okunomsoco.
• Sebenzisa amakhowe njengenye i-carb ephansi esikhundleni sesinkwa kumasemishi akho.
• Yenza isaladi yamakhowe nesipinashi ukuze uthole isidlo sasemini esinempilo futhi esigcwele.

Amakhowe Ekuphekeni Kwase-Asia: Ukuphendula Imibuzo Yakho Evuthayo

Uma umusha ekuphekeni ngamakhowe, ungakhathazeki! Nawa amanye amathiphu ukuze uqale:

• Khetha uhlobo olulungile lwekhowe leresiphi yakho. Izinhlobo ezahlukene zamakhowe zinezinambitheka ezahlukene kanye nendlela yokwenza, ngakho qiniseka ukuthi usebenzisa elungile.
• Hlanza kahle amakhowe akho. Amakhowe afana nezipontshi futhi angamunca amanzi, ngakho ungawacwilisi emanzini. Kunalokho, sebenzisa indwangu emanzi noma ithawula lephepha ukuze uzisule zihlanzeke.
• Ungagcwalisi ipani lakho uma upheka amakhowe. Amakhowe akhulula umswakama njengoba epheka, futhi uma unamaningi epanini, azoqhuma esikhundleni soku-sautéing.

Ngingaqiniseka kanjani ukuthi amakhowe ami aphekwe ngendlela efanele?

Kubalulekile ukupheka amakhowe ngendlela efanele ukuze ugweme noma yiziphi izifo ezingaba khona ngenxa yokudla. Nawa amanye amathiphu okuqinisekisa ukuthi amakhowe akho aphekwe:

• Pheka amakhowe akho aze athambe futhi ansundu ngokusagolide. Lokhu kuzoqinisekisa ukuthi ziphekwe yonke indlela.
• Sebenzisa ithemometha yenyama ukuhlola izinga lokushisa langaphakathi lamakhowe akho. Kufanele zifinyelele izinga lokushisa okungenani elingu-160°F (71°C).

Iyiphi iresiphi engcono kakhulu ongaqala ngayo lapho upheka ngamakhowe?

Uma umusha ukupheka ngamakhowe, i-stir-fry elula noma isobho yindawo enhle yokuqala. Nansi eminye imibono yeresiphi ukuze uqale:

• Amakhowe kanye nemifino isiyaluyalu-gazinga
• Isobho lamakhowe nebhali
• Amakhowe nesipinashi quiche

Ngingasebenzisa amakhowe ethini ekuphekeni kwami ​​kwase-Asia?

Nakuba amakhowe amasha ehlala ehamba phambili, amakhowe asemathinini angaba inketho elula futhi ethengekayo. Nawa amanye amathiphu okusebenzisa amakhowe ethini ekuphekeni kwakho kwase-Asia:

• Khipha futhi ugeze amakhowe ngaphambi kokuwasebenzisa ukuze ususe noma imuphi usawoti oweqile noma izinto ezilondolozayo.
• Sebenzisa amakhowe asemathinini ekuphekeni abiza amakhowe aphekiwe, njengesobho noma izitshulu.
• Ungawasebenzisi amakhowe ethini ekuphekeni abiza amakhowe aluhlaza, njengamasaladi noma amasemishi.

Kufanele ngiwagcine kanjani amakhowe ami?

Ukuze ugcine amakhowe akho esemasha isikhathi eside ngangokunokwenzeka, wagcine esitsheni esingangenisi umoya esiqandisini. Nawa amathiphu okugcina amakhowe:

• Ungawagezi amakhowe kuze kube yilapho usulungele ukuwasebenzisa.
• Gcina amakhowe akho esikhwameni sephepha noma esitsheni esingangeni moya esiqandisini.
• Uma ungenayo isitsha esingangenisi umoya, ungagcina amakhowe akho esikhwameni esikhiya u-zip umoya uphume.

Yisiphi isikhathi esingcono kakhulu sokudla amakhowe?

Amakhowe angadliwa nganoma yisiphi isikhathi sosuku, kodwa afaka kakhulu ekudleni kwasekuseni, kwasemini noma kwakusihlwa. Nawa amanye amacebo wokufaka amakhowe ekudleni kwakho:

• Engeza amakhowe aqoshiwe ku-omelet yakho noma i-frittata ukuze uthole ukudla kwasekuseni.
• Gcoba isaladi yakho ngamakhowe aluhlaza asikiwe ukuze uthole isidlo sasemini.
• Sebenzisa amakhowe ku-stir-fry yakho noma i-curry ukuze uthole isidlo sakusihlwa.

Ungakwazi yini ukuphakamisa ezinye izindlela zokusebenzisa amakhowe ekuphekeni kwase-Asia?

Nakanjani! Nansi eminye imibono yokusebenzisa amakhowe ekuphekeni kwakho kwase-Asia:

• Engeza amakhowe asikiwe ku-ramen noma i-pho yakho.
• Sebenzisa amakhowe kuma-spring rolls noma amadombolo.
• Faka amakhowe erayisini lakho elithosiwe noma ezitsheni zenoodle.

Isiphetho

Ngakho, yilokho. Manje usukwazi konke okumele ukwazi mayelana namakhowe ekuphekeni kwase-Asia. Ziyisengezo esiphundu nesinempilo kunoma yisiphi isidlo, futhi ungasebenzisa izinhlobo ezihlukahlukene, kusukela kunkinobho ukuya ku-shiitake. 

Awukwazi ukungahambi kahle ngamakhowe, ngakho-ke qhubeka futhi uzame!

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

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Funda mahhala

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