Zakudya zakumwera chakumwera chakum'mawa kwa Asia zimaphatikizapo zokopa zosiyanasiyana kuchokera m'mayiko omwe ali m'chigawochi, kuphatikizapo Philippines, Vietnam, Laos, ndi Malaysia. Zakudya zimenezi zimaphatikizapo mitundu yambiri ya ndiwo zamasamba, zipatso (monga zipatso za citrus), Zakudyazi, ndi mapuloteni owonda. Mtedza, monga nthikiti ndi makosa, amakhetsanso pamwamba pa zina za mbalezi kapena amapanga phala wandiweyani.
Palinso zonunkhira zambiri zamtima zomwe zimaphatikizapo kuphika, monga coriander, timbewu tonamoni, sinamoni, ndi mchere. Ngakhale kuti pali zakudya zambiri zogwiritsidwa ntchito m'derali, pali zakudya zina zomwe zingayambitse mafuta owonjezera komanso ma calories ku mbale yanu. Malangizo awa - ndi maphikidwe - adzakuwonetsani momwe mungakonzekerere zokoma, Zakudya za Kumwera chakum'mawa kwa Asia ngati mukutsatira chakudya chochepetsa mafuta m'thupi.
Zizindikiro
Zizindikiro za appetizers za kum'mwera chakum'maŵa kwa Asia zingakhale zathanzi komanso zodzaza kuti zikhale ngati chakudya chaching'ono, komabe pali zinthu zina zomwe muyenera kuziyang'anira ngati mukuyang'anira thanzi lanu. Zina mwa zokondweretsazi zimayitanitsa shuga wowonjezera - yomwe imatha kunyamula makilogalamu ku mbale yanu. Mukhoza kuchepetsa kuwonjezera - kapena kuthetseratu - shuga popanda kulepheretsa kukoma. Zina zoterezi zingatumikidwe ndi msuzi wa nsomba. Popeza msuzi wa nsomba ukhoza kukhala wochuluka mchere, muyenera kuchepetsa kuwonjezereka kwa mankhwalawa ngati mukuyang'ana mchere wanu.
Zachigawo
Palinso zinthu zambiri zokoma ku South Asia zakudya. Ambiri mwa mbalizi ali odzaza ndi nkhumba zatsopano, mtedza, zipatso, ndi zonunkhira. Zina za saladi zikhoza kukhala ndi mayonesi, zomwe zingayambitse mafuta odzaza mu zakudya zanu. Kuchepetsa kuchuluka kwa mafuta omwe akuwunikira, muyenera kugwiritsa ntchito kuvala pang'ono kapena kugwiritsa ntchito machitidwe omwe amapangidwa ndi mayonesi a mafuta ochepa (ngati alipo).
Mukhozanso kugwiritsa ntchito zipatso kapena zonunkhira kuti muzitha kudya chakudya, monga laimu, papaya kapena timbewu tambiri, mmalo mogwiritsa ntchito kuvala.
Kuwonjezera apo, njira zina zophika zomwe zimagwiritsidwa ntchito pokonzekera mbali zingakhudze moyo wanu. Zomera zina zimakhala zokazinga, zomwe ndi njira yowonjezera mafuta mu zakudya zanu. Kuti mukhale ndi ubwino womwewo wofanana ndi wachangu, mukhoza kuphika nkhumba zanu kapena kuziwotcha mu uvuni.
Dinners
Kudyetsa pakati pa Asia ndi kum'mwera kwa Asia kungakhale kowonjezera ku chakudya chanu chochepetsa mafuta m'thupi. Chifukwa cha chakudya chomwe chimaphatikizapo, nsomba zimaphatikizidwa mu maphunziro apamwamba - kuphatikizapo omwe ali ndi mafuta ambiri omega-3, monga saumoni ndi tuna. Kuwonjezera apo, kuphatikiza kwa mbewu zonse, mtedza, zonunkhira, chilis, ndi masamba zimapereka zakudya zambiri ndi chakudya chodzaza ndi chodzaza. Pali zakudya zambiri zomwe zimaphatikizapo kuphika zomwe zingachititse kuti musayese kumwa mankhwalawa ngati mukudya nthawi zonse:
- Mapuloteni - Ngakhale kuti Zakudya zakumwera cha Kum'mawa kwa Asia zimaphatikizapo mapuloteni ambiri oonda kwambiri m'zipinda zawo zazikulu, pali mapuloteni olemera kwambiri omwe muyenera kuchepetsa ngati mukutsatira chakudya chochepetsa mankhwala. Mapuloteniwa amaphatikizapo nkhumba ndi ng'ombe. Zakuloteni zofiira, monga nsomba, nkhuku, ndi ma soya, ndi zakudya zabwino zomwe zimaphatikizapo ngati mukuyang'ana mafuta anu.
- Zakudya zamchere, zokometsetsa, ndi zokometsera zina - Zakudya zina, monga omwe amagwiritsira ntchito kokonati, zimatulutsanso mafuta odzaza mu mbale yanu. Choncho, muyenera kuchepetsa kugwiritsa ntchito izi mu mbale yanu kapena mutenge msuzi. Muyenera kukhala omasuka kugwiritsa ntchito zonunkhira zambiri monga momwe mumakonda - sinamoni, tarragon, cilantro, adyo, ndi maluwa amagwiritsidwa ntchito kwambiri ndikuwonjezera zonunkhira zambiri popanda kuwonjezera mafuta kapena mafuta ku chakudya chanu.
- Mbewu - Msuzi ndi Zakudyazi zimaphatikizidwanso mu mbale zina. Ngati mukuyang'ana kuti muwonjezere zakudya zamagetsi, musankhe tirigu wathunthu kapena zakudya zonse za tirigu kuti muzipereka zakudya zanu.