Zakudya za ku South America zikudziwika kuti ndi zakudya zokoma ku United States, zomwe zili ndi kuchuluka kwa malo odyera omwe ali ndi mbale. Kuphika ku South America kuli zakudya zosiyanasiyana zowonjezera, kuphatikizapo tsabola, mbatata, anyezi, ndi zipatso zam'madera otentha, monga mango, papaya, ndi chinanazi. Kuonjezerapo, zokhala ndi moyo wathanzi monga chitowe, nutmeg, cilantro, ufa wophika, ndi paprika, zimasakanikirana ndi zakudya zambiri kuti ziwapatse zonunkhira ndi zokometsera.
Mofanana ndi mitundu ina ya zakudya, pali mitundu yambiri ya zakudya zaku South America zomwe zingayambitse ma okhudzana ndi mafuta m'thupi. Bukuli lidzakusonyezani momwe mungagwiritsire ntchito chakudya cha South American-chozizwitsa mu chakudya chochepetsa mafuta m'thupi.
Msuzi
Supu za ku South America zimanyamula zitsamba zam'mimba ndi zamasamba. Supu zambiri zitha kukhala ndi quinoa, tirigu wathanzi wambiri womwe umakhala ndi mapiritsi komanso mapuloteni. Msuzi amawopera pang'onopang'ono ndipo amakhala ndi zonunkhira monga kilantro, chitowe, ndi zina zonunkhira. Ngakhale zili ndi zowonjezera m'masambawa, palinso zakudya zina zomwe zimakhudza cholesterol. Mwachitsanzo, supu zina zingakhale ndi ng'ombe kapena nkhumba - zonsezi zikhoza kuwonjezera mafuta ku supu. Choncho, izi ziyenera kuchepetsedwa, kapena kupewa, ngati mukuyang'ana mafuta anu.
Saladi
Saladi zowonjezeredwa ku South America ndi zathanzi ndipo zimakhala ndi zamasamba zochuluka.
Ma saladi ena akhoza kukhala ndi nyemba kapena mbewu zonse monga quinoa kapena mpunga wambiri.
Zopanda & Zowonekera
Pali zakudya zambiri zokoma komanso zokometsera zokometsetsa ku South American zakudya, zomwe zambiri zimakhala bwino mu chakudya chochepa cha mafuta m'thupi. Salsas - yomwe nthawi zambiri imapangidwa ndi phwetekere ndi anyezi - zimagwiritsidwa ntchito kwambiri pa zipsu, mkate, ndi zakudya zina ndipo zimakhala zosiyanasiyana, nthawi zina kuphatikizapo zipatso, nyemba, ndi masamba.
Zosangalatsa zina, monga zokazinga, ziyenera kupewedwa ngati mukutsatira zakudya zochepa. Kuwonjezera apo, ena okondweretsa komanso mbali zimatulutsidwa ndi msuzi wophika kirimu - omwe angakhale mafuta ena owonjezera pa chakudya chanu.
Njira Yaikuru
Kawirikawiri, mavitamini omwe amapezeka ku South America amakonda zakudya zambiri komanso mafuta. Kuwotcha, kuphika, kuphika, ndi kupuma ndi njira zowonjezera zokonzekera zakudya monga masamba ndi mapuloteni. Kusakaniza kwabwino kwa zonunkhira kumagwiritsidwa ntchito kuwonjezera kukoma kwa zakudya. Mchere umagwiritsidwanso ntchito pokonzekera zina za mbale izi, kotero ngati mukutsatira zakudya zochepa kwambiri, muyenera kuyang'ana mchere musanagwiritse ntchito. Mitundu yambiri yambewu, kuphatikizapo balere ndi mpunga, imagwiritsidwanso ntchito. Palinso zinthu zina zofunika kudziwa, komabe, ngati mukutsatira chakudya chochepetsa mafuta m'thupi :
- Zakudya zina, monga tamales, zingapangidwe ndifupikitsa - zomwe zingayambitse mafuta opangira zakudya. Muyenera kupewa kugwiritsa ntchito kufupikitsa ngati n'kotheka.
- Maphikidwe ena angafunike kuwonjezera kwa chorizo, queso kapena con carne. Mawu awa amatanthauza soseji, tchizi, ndi nyama, zomwe zimakhala ndi zina zomwe zingathe kuwonjezera mafuta odzaza ndi zakudya zanu. Pofuna kuchepetsa kuchuluka kwa mafuta mukudyetsa chakudya, muyenera kudyetsa nyama zowonda ndi mafuta ochepa kwambiri pazinthu izi.
- Ngati mukufuna kuwonjezera zowonjezerapo zakudya zanu, sungani ufa wa ufa ndi mpunga woyera kuti mukhale ndi mitundu yonse ya tirigu.