Malebela a 3 a ka o thusang ho emisa ho etsa ntho e tšoanang bakeng sa lijo tsa mantsiboea bosiu bo bong le bo bong

Litaba

• Fumana liphiri ho tsoa ho baphehi ho pholletsa le Globe
• Tlisa ho hong ho fapaneng monyako oa hau
• E-ea Sebete ka Tatso
• Tlhahlobo bakeng sa

Batho ba bangata ba se ba tsebahala ka kichineng - 'me ena ke nako e nepahetseng ea ho e etsa, ho bolela Ali Webster, Ph.D., RD.N., motsamaisi oa lipatlisiso le lipuisano tsa phepo ho International Food Information Council. O re: "Ho bonolo ho ts'oaroa ka lehare mme re je lijo tse tšoanang letsatsi le letsatsi, haholo ha re le hae haholo." "Ho tsoa kemisong ea hau ea lijo ho ka fana ka melemo e tšoarehang le e sa ameheng ho bophelo ba hau ba 'mele le kelellong - ho kenyelletsa ho ja mefuta e mengata ea livithamini, liminerale le limatlafatsi tse ling le ho ba bonolo haholoanyane moetlong ka ho lekola mefuta e meng e mecha ea lijo."

Ka melemo ena kaofela, ha ho makatse hore lipatlisiso tse tsoang ho IFIC li bonts'a liperesente tse 23 tsa MaAmerika ba lekile mefuta e fapaneng ea lijo, metsoako kapa litatso ho tloha qalong ea lefu la seoa, ho bolela Webster. Haeba u se u itokiselitse ho tlisa mokhoa o mocha le thabo lijong tsa hau, leka mehopolo ena ea boiqapelo.

Fumana liphiri ho tsoa ho baphehi ho pholletsa le Globe

Ithute ho etsa sushi le moapehi Japane, ho shapa empanadas le setsebi sa Argentina, kapa ho etsa li-pasta tse ncha le bo-khaitseli ba babeli Italy ka litlelase tsa ho pheha tse tsoang ho Amazon Explore. Likhetho ha li na ho fela ebile li qala ka $ 10 feela. Bakeng sa boiphihlelo bo ikamahantseng le lintho tseo u li ratang, leka CocuSocial bakeng sa litlelase tse nyane tsa ho pheha tse sebelisanang le metsoalle ea hau ka Zoom. U ka ba le moketjana oa Spain oa paella kapa ua ithuta ho etsa lijo tsa seterateng joalo ka falafel.

Tlisa ho hong ho fapaneng monyako oa hau

Ingolise bakeng sa lenaneo la temo le ts'ehetsoeng ke sechaba, kapa odara lebokose la lihlahisoa tsa beke le beke joalo ka la Mmaraka oa Misfitsho fumana mefuta eohle ea meroho le litholoana tseo ka tloaelo u sa li nahaneng, joalo ka makhasi a broccoli, pelepele ea Anaheim, limango tsa Ataulfo ​​le mahepu a mahapu. "Sena se etsa hore ho pheha ho be monate le ho ba monate, 'me ho ja mookoli oa lihlahisoa ho bolela hore o tla fumana mefuta eohle ea limatlafatsi, likokoana-hloko, le li-antioxidants tse tla thusa mmele oa hau kaofela," ho bolela Linda Shiue, MD, seapehi ebile e le mongoli oa Lebokose la Spicebox (E reke, $ 26, amazon.com).

Spicebox Kitchen: Ja hantle 'me u be le bophelo bo botle ka lipepepe tse bululetsoeng lefatšeng ka bophara, meroho-pele-pele $ 26.00 reka Amazon

E-ea Sebete ka Tatso

Eketsa thabo e eketsehileng lijana tsa hau ka li-boosters tsa tatso tse tsoang lefats'eng ka bophara. Sebaka se bonolo (le se phetseng hantle) ho qala ke linoko. Dr. Shiue o re: "Ha li bue feela libaka tse sa tloaelehang empa hape li na le litšobotsi tsa bongaka." "Turmeric, e fanang ka phofo ea curry 'mala oa bona o matla, e na le matla a khahlanong le ho ruruha joalo ka ibuprofen mme e eketsa lintlha tse tebileng, tsa lefats'e lijong. Cumin, e tlisang lijana monono le ho rarahana, e thusa ka tšilo ea lijo ebile ke mohloli oa tšepe."

Ho feta moo, leka metsoako ea linoko tse kang garam masala ho noka meroho, khoho le nama; bapala ka li-condiments tse nang le tatso, joalo ka peista ea ginger-garlic (eketsa khaba ho sopho kapa marinades); le ho ala litlama tse ncha, joalo ka cilantro, basil le oregano, ho etsa li-chutneys kapa moaparo kapa ho fafatsa holim'a sejana sa tlhapi, ho bolela Maneet Chauhan, moapehi ea hapileng Moputso oa James Beard Nashville le sengoli sa buka e ncha ea ho pheha. Chaat (E reke, $ 23, amazon.com). (E amanang le: Linoko tse Phetseng Hantle le Litlama Tseo U li Hlokang Kichineng ea Hau)

Chaat: Recipes from the Kitchens, Markets, and Railways of India $23.00 shop it Amazon

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Tlhahlobo bakeng sa

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