Ubhontshisi: Thola Izindlela Ezimnandi Ezisetshenziswa Ekuphekeni Kwase-Asia

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe u-Okthoba 30, 2022

Ubhontshisi () igama elivamile lembewu yezitshalo ezinkulu zezinhlobo ezimbalwa zomndeni wakwa-Fabaceae (okuhlukile kweLeguminosae) ezisetshenziselwa ukudla kwabantu noma kwezilwane.

Bheka incwadi yethu entsha yokupheka

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

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Okuyisisekelo Kabhontshisi: Ukuqonda Izinhlobo Ezihlukene Zobhontshisi Osetshenziswa Ekuphekeni Kwase-Asia

Ubhontshisi uwuhlobo lwe-legume oluza ngezindlela ezihlukahlukene, ubukhulu, nemibala. Ziyisithako esiyisisekelo ezitsheni eziningi zase-Asia futhi zijatshulelwa kukho kokubili izitsha ezinoshukela nezinambitheka. Ezinye izinhlobo ezijwayelekile zikabhontshisi ezisetshenziswa ekuphekeni kwase-Asia zifaka:

• Ubhontshisi omnyama: Lawa amabhontshisi amancane, aqinile avame ukusetshenziswa ezitsheni zamaShayina. Zinokunambitheka okuqinile, okuyinkimbinkimbi futhi zivame ukuvutshelwa ukuze zenze isinongo esinosawoti, esicebile umami.
• Ubhontshisi obomvu: Lawa ayafana nobhontshisi omnyama kodwa anoshukela kancane futhi athambile ngokunambitheka. Zivame ukusetshenziswa ezitsheni ezinoshukela ezifana nenhlama kabhontshisi obomvu kanye nesobho likabhontshisi omnandi.
• Ubhontshisi wesoya: Lawa ubhontshisi oguquguqukayo ongadliwa ngezindlela eziningi, kufaka phakathi i-tofu, ubisi lwesoya, nesoso yesoya. Zinokunambitheka okunoshukela kancane namantongomane futhi zivame ukusetshenziswa njengomthombo wamaprotheni ezitsheni zemifino.
• Uphizi weqhwa: Lolu wuhlobo lukabhontshisi oluhlaza oluvame ukusetshenziswa ekuthoseni namasaladi. Zinokunambitheka okumnandi nokubaba kancane kanye nokuthungwa okuhlafunwayo.
• Ubhontshisi be-mung: Lawa amabhontshisi amancane, ayindilinga avame ukusetshenziswa ezitsheni ezinoshukela ezifana nenhlama kabhontshisi we-mung namakhekhe enyanga. Zinokunambitheka okunoshukela kancane namantongomane futhi zivame ukuhlanganiswa nezinye izinongo ezifana nejinja nesweli.
• Ubhontshisi Ovutshiwe: Lawa ubhontshisi ofakwe usawoti futhi uyekwa ukuthi uvubele isikhathi eside. Zivame ukusetshenziswa njengesinongo noma zengezwe ezitsheni zokunambitheka okumnandi, okunothe umami. Amanye amabhontshisi avamile avutshiwe asetshenziswa ekuphekeni kwase-Asia ahlanganisa isoso kabhontshisi omnyama, ubhontshisi wesoya, kanye ne-miso.

Ubhontshisi Usetshenziswa Kanjani Ekuphekeni Kwase-Asia?

Ubhontshisi uyisithako esisebenza ngezindlela eziningi esingadliwa ngezindlela eziningi e-Asian cuisine. Ezinye izindlela ezivamile ubhontshisi osetshenziswa ngazo ekuphekeni kwase-Asia zihlanganisa:

• Ubhontshisi omisiwe: Lona ubhontshisi omisiwe futhi kufanele uhlanjululwe futhi ucwiliswe ngaphambi kokupheka. Avame ukusetshenziselwa isobho, izitshulu, nama-curries.
• Inhlama kabhontshisi: Lolu uhlobo oluhlanzekile lukabhontshisi oluvame ukusetshenziswa njengesinongo noma lwengezwe ezitsheni ukuze uthole ukunambitheka. Ezinye izinhlobo ezivamile zokunamathisela kabhontshisi ezisetshenziswa ekuphekeni kwase-Asia zihlanganisa isoso kabhontshisi omnyama, ubhontshisi wesoya, nokunamathisela kabhontshisi obomvu.
• Ubhontshisi Ovutshiwe: Lawa ubhontshisi ofakwe usawoti futhi uyekwa ukuthi uvubele isikhathi eside. Zivame ukusetshenziswa njengesinongo noma zengezwe ezitsheni zokunambitheka okumnandi, okunothe umami. Amanye amabhontshisi avamile avutshiwe asetshenziswa ekuphekeni kwase-Asia ahlanganisa isoso kabhontshisi omnyama, ubhontshisi wesoya, kanye ne-miso.
• I-Tofu: Lolu uhlobo lukabhontshisi wesoya olucindezelwe lwaba yibhulokhi eqinile. Ivame ukusetshenziswa njengomthombo wamaprotheni ezitsheni zemifino futhi ingadliwa ngezindlela eziningi, okuhlanganisa okuthosiwe, okubilisiwe, nokuthosiwe.

Ungawapheka Kanjani Ubhontshisi Wezitsha Zase-Asia

Ukupheka ubhontshisi wezitsha zase-Asia kungahluka kuye ngohlobo lukabhontshisi kanye nesitsha osenzayo. Amanye amathiphu ajwayelekile okupheka ubhontshisi ahlanganisa:

• Ukufaka usawoti emanzini: Ukufaka usawoti emanzini lapho ucwiliswa noma upheka ubhontshisi kungasiza ekuthuthukiseni ukunambitheka kwawo.
• Ukuhlanza nokucwiliswa emanzini: Ubhontshisi omisiwe kufanele uhlanjululwe futhi ucwiliswe ngaphambi kokupheka ukuze usize ukuthambisa futhi unciphise isikhathi sawo sokupheka.
• Ukwengeza izinongo: Ubhontshisi ungahlanganiswa nezinhlobonhlobo zezinongo ezifana nogalikhi, ujinja, nesoso yesoya ukuze kuthuthukiswe ukunambitheka kwawo.
• Ukuvubela: Ukuvubela ubhontshisi kungakha ukunambitheka okuyinkimbinkimbi, okunothe umami okuvamise ukusetshenziswa njengesinongo noma okwengezwe ezitsheni ukuze uthole ukunambitheka.

Ubhontshisi ku-Asian Cuisine: Isithako Esihlukahlukene

Ubhontshisi, omusha nowomisiwe, usetshenziswa kakhulu ku-cuisine yamaShayina. Bayi-a Ukudla okuyisisekelo futhi udlale indima ebalulekile ekudleni kwansuku zonke. Okunye ukusetshenziswa okuvame kakhulu kukabhontshisi ekuphekeni kwaseShayina kufaka phakathi:

• Okufakwe isitimu noma kubilisiwe: Ubhontshisi uvame ukushiswa noma ubiliswe bese uphakwa njengesitsha esiseceleni noma wengezwe esobho nasezitshulwini.
• Kuhlanganiswe nemifino: Ubhontshisi uvame ukuxutshwa nemifino ukuze wenze isidlo esimnandi futhi esinomsoco.
• Kusetshenziswa kuma-dessert: Ubhontshisi obomvu uyisithako esidumile kuma-dessert aseShayina, afana ne-sweet bean paste ne-tangyuan.
• Isetshenziswa esikhundleni senyama: Ubhontshisi ungumthombo omkhulu wamaprotheni futhi uvame ukusetshenziswa njengengxenye yemifino esikhundleni senyama ezitsheni zamaShayina.

Izinhlobonhlobo Eziningi Zobhontshisi Ekuphekeni kwase-Asia

Ukudla kwase-Asia kusebenzisa inhlobonhlobo kabhontshisi, ngayinye inokubukeka okuhluke kancane, ukunambitheka, nokuthungwa. Amanye amabhontshisi asetshenziswa kakhulu ekuphekeni kwase-Asia afaka:

• Ubhontshisi wesoya: Ubhontshisi wesoya uwukudla okuyisisekelo kokudla kwase-Asia futhi usetshenziselwa ukwenza i-tofu, isoso yesoya, neminye imikhiqizo esekwe kusoya.
• Ubhontshisi be-Fava: Ubhontshisi we-Fava, owaziwa nangokuthi ubhontshisi obanzi, uvame ukusetshenziswa ekudleni kwaseShayina naseJapane.
• Ubhontshisi omnyama: Ubhontshisi omnyama uyisithako esidumile ekudleni kwaseShayina naseKorea futhi uvame ukusetshenziselwa ukwengeza ukunambitheka ezitsheni zenyama.
• Ubhontshisi oluhlaza: Ubhontshisi oluhlaza uyisithako esivamile ekudleni kwaseShayina naseVietnam futhi uvame ukugoqwa ngegalikhi nezinye izinongo.
• Ubhontshisi we-Lima: Ubhontshisi we-Lima uvame ukusetshenziswa e-Indian cuisine futhi uvame ukungezwa kuma-curries nesitshulu.

Izindlela Ezihlukene Ubhontshisi Ophekwa Ngazo E-Asian Cuisine

Ubhontshisi uphekwa ngezindlela ezihlukahlukene e-Asian cuisine, kuye ngokuthi hlobo luni lukabhontshisi kanye nesitsha esilungiswayo. Ezinye zezindlela ezivame kakhulu ubhontshisi ophekwa ngazo zihlanganisa:

• Okubilisiwe: Ubhontshisi uvame ukubiliswa kuze kube yilapho usuvuthiwe futhi usuthambile.
• Kubiliswe kabili: Ezinye izitsha zidinga ubhontshisi ukuthi ubiliswe kabili, okuhlanganisa ukubiliswa kabili ukuze uqinisekise ukuthi uphekwe ngokugcwele.
• Gcoba ube unamathisele: Ubhontshisi uvame ukugaywa ube inhlama futhi usetshenziswe njengesisekelo sososo nama-marinades.
• Kwengezwa esobho nezitshulu: Ubhontshisi uvame ukungezwa esobho nasezitshulwini ukuze wengeze ukunambitheka nokudla.
• Eqandisiwe: Amanye ubhontshisi, njenge-edamame, athengiswa efriziwe futhi angaphekwa ngokushesha ngokubiliswa noma ngokuwabilisa.

Isamba Semihlomulo Yezempilo Kabhontshisi e-Asian Cuisine

Ubhontshisi uwukudla okunempilo nokunomsoco okudlala indima ebalulekile ekudleni kwase-Asia. Ezinye zezinzuzo zezempilo zikabhontshisi zihlanganisa:

• Amaprotheni amaningi: Ubhontshisi ungumthombo omuhle kakhulu wamaprotheni, okuwenza ube indawo enkulu yenyama esikhundleni sabadla imifino.
• Ilungele umzimba: Ubhontshisi une-fiber ephezulu, engasiza ekulawuleni ukugaya kanye namazinga e-cholesterol ephansi.
• Kuthinta ukunambitheka kwezinye izithako: Ubhontshisi une-flavour eyingqayizivele engathinta ukunambitheka okuphelele kwesidlo.
• Okuvame ukusetshenziswa ezitsheni zemifino: Ubhontshisi uyisithako esiyinhloko ezitsheni eziningi zemifino, okuwenza ube yinketho enhle kulabo abafuna ukunciphisa ukudla kwabo inyama.

Izinhlobonhlobo zikabhontshisi e-Asian Cuisine

• Ubhontshisi omnyama: Utholakala kakhulu futhi uvame ukusetshenziswa e-Chinese cuisine, la mabhontshisi mancane futhi amnandi kancane. Avame ukusetshenziswa kuma-dessert futhi axutshwe nelayisi.
• Ubhontshisi kasoya: Okuyisisekelo ekudleni kwansuku zonke kwemindeni eminingi yase-Asia, ubhontshisi wesoya usetshenziselwa ukwenza ubisi lwesoya, i-tofu, nesoso yesoya. Futhi ziwumthombo omuhle wamaprotheni kubantu abadla imifino.
• Ubhontshisi obomvu: Lawa avame ukusetshenziswa ku-cuisine yamaShayina namaNdiya futhi anoshukela kancane. Avame ukusetshenziswa kuma-dessert futhi axutshwe nelayisi.
• Ubhontshisi oluhlaza: Lawa asetshenziswa kakhulu ekudleni kwaseShayina futhi avame ukugoqwa ngemifino noma inyama.
• I-Lentils: Isithako esivamile ku-Indian cuisine, ama-lentile avame ukusetshenziswa kusitshulu nama-curries.

Ukukhula Nokuhlola Ubhontshisi

• Izindawo ezikhulayo: Ubhontshisi ukhula kahle ezindaweni ezifudumele, ezishisayo futhi uyanconywa kubalimi kulezi zindawo.
• Ukuhlola ukusha: Lapho ukhetha ubhontshisi, bheka ongaqhekekile noma ongaphukile futhi awusayizi ofanayo.

Ubhontshisi Lapho, Kwenziwe Lokho: Umhlahlandlela Wokupheka Ubhontshisi Kwi-Asian Cuisine

• Hlanza ubhontshisi kahle ngaphansi kwamanzi agobhozayo ukuze ususe noma yikuphi ukungcola noma imfucumfucu.
• Cwilisa ubhontshisi emanzini okungenani amahora ama-4 noma ubusuku bonke ukuze athambe futhi unciphise isikhathi sokupheka.
• Khipha bese uhlanza ubhontshisi ngaphambi kokupheka.

Ukupheka Ubhontshisi

• Qala ngokwengeza ubhontshisi ocwilisiwe ebhodweni elibanzi, eliphakathi nendawo.
• Mboza ubhontshisi ngamanzi bese wengeza izithako ezengeziwe ezifana no-anyanisi osikiwe, ujinja, noma ingulube ukuze uthole ukunambitheka.
• Bilisa amanzi bese unciphisa ukushisa kube ukuqina kancane.
• Vumela ubhontshisi upheke isikhathi eside, uhlole ngezikhathi ezithile ukuze uqiniseke ukuthi awuphekwe kakhulu noma awuqinile.
• Uma izinga lamanzi liba phansi kakhulu, engeza amanye amanzi ukuvala ubhontshisi.
• Uma ubhontshisi usuphekwe ngokuphelele, susa ekushiseni futhi uvumele ukupholisa.

Ukwengeza Ubhontshisi Ezitsheni

• Ubhontshisi ungasetshenziswa ezitsheni ezahlukahlukene ezifana nama-stir-fries, amasobho, nezitshulu.
• Ukuze uthole isidlo esilula sesitayela samaShayina, zama ukufaka ubhontshisi omnyama ukuze ugovuze ingulube ethosiwe no-anyanisi osikiwe kanye nojinja.
• Ukwenza isoso elimnandi nelimuncu, hlanganisa isoso yesoya, i-apula cider uviniga, nesitashi sombila ndawonye bese uthela phezu kwesitsha.
• Ukuze uthole i-side dish esheshayo nelula, zama ukwengeza ubhontshisi obomvu esaladini lommbila othosiwe no-anyanisi osikiwe kanye noshizi omncane oluhlaza okwesibhakabhaka.

Ukuqanda Nokugcina Ubhontshisi

• Ubhontshisi ungaqandiswa ukuze usetshenziswe kamuva.
• Ukuze ube yiqhwa, vumela ubhontshisi uphole ngokuphelele bese uwubeka esitsheni esingangenisi umoya noma esikhwameni sefriji.
• Ubhontshisi ungagcinwa esiqandisini isikhathi esingangesonto.

Inothi likaChef

• Uma upheka ubhontshisi, kubalulekile ukuthi ungawushisi kakhulu ngoba ungaba namandla futhi ulahlekelwe ukwakheka kwawo.
• Ukwengeza izithako ezengeziwe ezifana no-anyanisi nejinja kungaletha ukunambitheka kukabhontshisi.
• Qiniseka ukuthi uhlola izinga lamanzi ngezikhathi ezithile ukuze uqiniseke ukuthi ubhontshisi awuvuthwanga kakhulu noma awuphekwa kahle.
• Ukushuna isidlo ngendlela oyithandayo ngaso sonke isikhathi kungenzeka, ngakho-ke zizwe ukhululekile ukuzama izithako ezihlukene nezindlela zokupheka.

Kungani Ubhontshisi Uyisinqumo Esinempilo

Ubhontshisi ungumthombo omkhulu wamaprotheni, i-fiber, nama-carbohydrate ayinkimbinkimbi. Futhi anothe ngamavithamini namaminerali afana nensimbi, i-potassium, ne-folate. Uma kuqhathaniswa nezinye izinhlobo zokudla, ubhontshisi unamafutha aphansi nama-kilojoule, okwenza ube ukwengeza okuhle kunoma yikuphi ukudla.

Ubhontshisi Ungasiza Ukulawula Ushukela Wegazi Nokuvimbela Isifo Senhliziyo

Ukusetshenziswa njalo kukabhontshisi kuye kwaxhunyaniswa nengozi ephansi yesifo senhliziyo kanye nesifo sikashukela sohlobo 2. I-fiber nezinhlanganisela ezitholakala kubhontshisi zingasiza ukulawula amazinga kashukela egazini futhi kuvimbele ukunqwabelana kwe-cholesterol emithanjeni.

Ukukhetha Ubhontshisi Ongcono Kakhulu

Lapho uthenga ubhontshisi, kungcono ukhethe izinhlobo ezintsha zasendaweni noma nini lapho kungenzeka. Uma ungakwazi ukuthola ubhontshisi omusha, ubhontshisi omisiwe uyisinqumo esihle. Nawa amathiphu wokukhetha ubhontshisi ongcono kakhulu:

• Bheka ubhontshisi obufanayo ngosayizi nangombala
• Gwema ubhontshisi oqhekekile noma onezimbobo
• Khetha ubhontshisi ozizwa esindayo ngosayizi wawo
• Zama izinhlobo ezahlukene ezinjengomnyama, i-pinto, noma ubhontshisi obomvu
• Khumbula ukucwilisa ubhontshisi owomile ngobusuku ngaphambi kokupheka ukuze unciphise isikhathi sokupheka

Ubhontshisi Osethini vs. Ubhontshisi Omisiwe

Ubhontshisi osemathinini uyindlela elula kulabo abafushane ngesikhathi, kodwa ngokuvamile baphezulu ku-sodium futhi bangase baqukathe izithasiselo. Ubhontshisi omisiwe uyisinqumo esingcono kulabo abafuna ukulawula izithako ekudleni kwabo futhi bonge imali ngokuhamba kwesikhathi. Nazi ezinye izinto ezinhle nezimbi zikabhontshisi ofakwe ethinini omisiwe:

Ubhontshisi Okusemathinini:

• Elula futhi esheshayo
• Itholakala kabanzi ngezinhlobo ezahlukene
• Ingaqukatha i-sodium engeziwe nama-preservatives
• Kubiza kakhulu kunobhontshisi omisiwe

Ubhontshisi Omisiwe:

• Kushibhile kunobhontshisi osemathinini
• Itholakala ngezinhlobo eziningi ezahlukene
• Kudinga ukucwiliswa kanye nesikhathi eside sokupheka
• Ingagcinwa isikhathi eside

Ukuqhathaniswa Kwamanani kanye Nokuhlolwa Komkhiqizo

Uma kuziwa ekuthengeni ubhontshisi, kubalulekile ukuhlola intengo bese uqhathanisa nezinhlobo ezahlukene. Amanye amabhrendi angase abe ngcono kuneminye ngokwekhwalithi namanani. Nawa amanye amathiphu okuqhathanisa amanani nokuhlola amabhrendi:

• Bheka ukuthengisa nezaphulelo esitolo sakho segrosa sendawo
• Hlola inani leyunithi ukuze uqhathanise izintengo phakathi kwemikhiqizo ehlukene
• Funda izibuyekezo ku-inthanethi ukuze ubone ukuthi amanye amakhasimende athini mayelana nomkhiqizo
• Zama amabhrendi ahlukene ukuze uthole lowo omthanda kakhulu

Isiphetho

Ngakho-ke unakho - izindlela eziningi ubhontshisi osetshenziswa ngazo ekuphekeni kwase-Asia. Ziyisithako esinezinto eziningi ezingasetshenziswa kukho kokubili izitsha ezimnandi nezinambitheka. Ziwumthombo omuhle wamaprotheni futhi zingasetshenziswa ukwenza izitsha ezimnandi ezifana nama-stir-fries, amasaladi, nama-dessert. Ngakho-ke qhubeka uzame!

Bheka incwadi yethu entsha yokupheka

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

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.