Imveliso ye-Asia-mpuma ye-Asia iquka iintlobo eziluhlaza ezivela kumazwe akummandla, kuquka iPhilippines, Vietnam, Laos, naseMalaysia. Olu hlobo lokutya lubandakanya ezininzi iintlobo zemifuno, iziqhamo (ezifana nezithelo zeprime), i-noodle kunye neeprotheni ezinamafutha. Amantongomane, afana namanqwanqwa kunye ne-cashews, afafazwe ngaphezulu kwezinye zeevenkile okanye ezenziwe ngongxube.
Kukho ezininzi iinkozo ezinempilo entle zibandakanya kule yokupheka, njenge-coriander, i-mint, i-sinamon kunye ne-turmeric. Nangona kukho ukutya okuninzi okunempilo okusetyenziswa kule ndawo yokutya, kukho ukutya okungafaka amafutha amaninzi kunye neekhalori kwisitya sakho. Ezi ngcebiso - kunye neendlela zokupheka - zizokubonisa indlela yokulungiselela ukutya okumnandi, izitya zaseMzantsi-mpuma Asia ukuba ulandela ukutya kokunciphisa i-cholesterol.
Izibheno
Izibheno eziphefumlelweyo ze-Asia-mpuma yeAsia zinokuba ziphilile kwaye zizalisekisa apho zikwazi ukukhonza njengesidlo esincinci, nangona kunjalo, kukho ezinye izinto omele uziqaphele ukuba ukhangele intliziyo yakho. Ezinye zezi zibheno zibiza ishukela eyongezelelweyo-ekwazi ukupakisha ngeekhalori kwisitya sakho. Unako ukunciphisa ukongeza - okanye ukuphelisa ngokupheleleyo - ushukela ngaphandle kokuphazamisa kakhulu intle. Ezinye izibheno zinokuthi zenziwe nge-sauce yentlanzi. Ekubeni i-sauce yeentlanzi ingaba yileta ityuwa, kufuneka unciphise ukongezwa kwesi sithako ukuba ubukela ityuwa yakho.
Izinto ezisezantsi
Kukho nezinye izinto eziphambili ezinonkqonkco e-Southeast Asian cuisine. Zininzi zala macala zizalisekile izilwanyana ezintsha, izantyambo, iziqhamo kunye neziqholo. Ezinye izambatho zeladidi zingabandakanya i-mayonnaise, enokuthi ivelise i-fat fatated in your diet. Ukunciphisa inani lamatye aqalisiwe, kufuneka usebenzise ukugqoka ngokukhawuleza okanye usebenzise inguqu eyenziwe nge-mayonnaise ye-fat-fat (ukuba ikhona).
Ungasebenzisa kwakhona iziqhamo okanye iziqholo ukuze unambithe ukutya, njenge-lime, ipapaya okanye isinti, kunokusebenzisa isambatho.
Ukongezelela, ezinye iindlela zokupheka ezisetyenziselwa ukulungiselela amacala akho zingachaphazela intliziyo yakho. Eminye imifuno ingafakwa, yindlela enye yokufaka ioli ekudleni kwakho. Ukuze ufumane ukufana okufanayo kufana nokufrywa, unokwakheka i-veggies okanye ugcobe ehovini.
Ukutya
I-entrees e-mpuma ye-Asia-mpuma ye-Asia nayo ingaba ukongezelela okumnandi kwi-cholesterol yakho yokunciphisa ukutya. Ngenxa yeli galelo, iintlanzi zihlala zifakwe kwiikhosi eziphambili - kubandakanywa eziphezulu kumafutha omega-3 enempilo, njenge-salum ne-tuna. Ukongezelela, ukuhlanganiswa kweentlobo zonke, iinantongomane, iziqholo, i-chilis kunye nemifuno kunika ezininzi zeesitya ngokutya okunempilo nokuzalisa. Kukho ukutya okuqhelekileyo kufakwe kule ndawo yokupheka enokubangela ukuba imizamo yakho igcinwe ukugcina i-lipids yakho ingqalelo xa ihlala isetyenziswa rhoqo:
- Iiprotheni - Nangona ukutya okusezantsi-mpuma ye-Asia kuqukethe iiprotheni ezininzi ezilondayo kwiitya zabo eziphambili, kukho ezinye iiprotheni ezinamafutha aphezulu kufuneka ulinganise ukuba ulandela ukutya okunciphisa i-lipid. Ezi proteins zibandakanya ingulube nenkomo. Iiprotheni ze-Leaner, ezinjengentlanzi, iinkukhu kunye nemveliso ye-soy, zidla ukutya okunempilo ukuba zibandakanye ukuba ubukele i-fat fat.
- Ama-Sauces, i-seasonings, kunye nezinye iiglasi - Ezinye i-sauces, ezinjengezo zisebenzise i-coconut base, zingakwazi ukuvelisa ioli egcweleyo kwisitya sakho. Ngoko ke, umele ulinganise ukusetyenziswa kwezi zinto kwisitya sakho okanye ube ne-sauce ekhonzwe kwicala. Umele uzive ukhululekile ukusebenzisa ezininzi zonongo njengoko uthanda - i-sinamoni, i-tarragon, i-cilantro, i-garlic, kunye ne-chilies zisetyenziswa kakhulu kwaye zongeza ezininzi zononophelo ngaphandle kokufaka iikhalori okanye i-fat to your meal.
- Iingqolowa - Ilayiti kunye neodles nazo zifakwe kwezinye izitya. Ukuba ukhangele ukwandisa i-fiber yakho intake, khetha ukutya okuziinkozo okanye yonke imveliso yengqolowa ukubandakanya ukutya kwakho.