3 Matipi Ekubatsira Iwe Kurega Kuita Izvo Zvakafanana Chinhu cheKudya Manheru ega ega

Zvemukati

• Tsvaga Zvakavanzika kubva kuChefs Mhiri kweGlobe
• Uya Nechimwe Chinhu Chakasiyana Kumusuwo Wako
• Go Bold with Flavour
• Ongororo ye

Vanhu vazhinji vari kuwedzera kuve neruzivo mukicheni - uye ino inguva yakakwana yekuzviita, anodaro Ali Webster, Ph.D., RDN., director wezvekutsvagisa uye nekudyidzana kwekudyidzana kuInternational Food Information Council. “Zviri nyore kuti tibatwe mumupendero nekudya chikafu chimwe chete zuva nezuva, kunyanya kana tiri kumba zvakanyanya,” anodaro. "Kubuda pane yako menyu menyu kunogona kupa zvese zvinooneka uye zvisingaonekwe kune hutano hwako hwepanyama uye hwepfungwa - kusanganisira kudya zvakasiyana siyana mavitamini, zvicherwa, uye zvimwe zvinovaka muviri uye kuva nehanya netsika nekutsvaga zvimwe zvekudya zvitsva."

Nezvese maperks aya, hazvishamise kuti tsvakiridzo kubva kuIFIC inoratidza makumi maviri nenhatu muzana evanhu vekuAmerica vakaedza chikafu chakasiyana, zvinongedzo, kana zvinonaka kubva pakatanga denda, anodaro Webster. Kana iwe wakagadzirira kuunza hutsva uye kufara kune ndiro dzako, edza aya mazano ekugadzira.

Tsvaga Zvakavanzika kubva kuChefs Mhiri kweGlobe

Dzidza kugadzira sushi nemubiki kuJapan, kurova empanada nenyanzvi yekuArgentina, kana kugadzira pasta nyowani nehanzvadzi mbiri kuItaly nemakirasi ekubika kubva kuAmazon Explore. Sarudzo dzinenge dzisingagumi uye dzinotanga ne $ 10 chete. Nezve chiitiko chakasarudzika zvinoenderana nezvaunoda iwe, edza CocuSocial yezvidiki-zveboka zvinofambidzana zvekubika makirasi neshamwari dzako kuburikidza neZoom. Iwe unogona kuita Spanish paella pati kana kudzidza kugadzira chikafu chemumugwagwa senge falafel.

Uya Nechimwe Chinhu Chakasiyana Kumusuwo Wako

Saina chirongwa chekurima chinotsigirwa nenharaunda, kana kuodha bhokisi rezvigadzirwa zvevhiki nevhiki senge rinobva kuMisfits Marketkuti utore marudzi ese emiriwo nemichero zvausingawanzo funga nezvazvo, semashizha e broccoli, mhiripiri yeAnaheim, mangoes eAtaulfo, uye mavise radishes. "Izvi zvinoita kuti kubika kuwedzere kunakidza uye kunakidza, uye kudya muraraungu wezvigadzirwa zvinoreva kuti uchawana marudzi ese ezvikafu, phytochemicals, uye antioxidants izvo zvinobatsira muviri wako wese," anodaro Linda Shiue, MD, chef uye munyori we Spicebox Kitchen (Tenga Izvo, $26, amazon.com).

Spicebox Kicheni: Idya Zvakanaka uye Uve Hutano nePasi rose Akafuridzirwa, Muriwo-Pamberi Mapoka $ 26.00 chitenge icho Amazon

Go Bold with Flavour

Wedzera kumwe kufara kune ndiro dzako nezvinonhuwirira zvinosimudzira kubva pasirese. Nzvimbo iri nyore (uye ine hutano) yekutanga ine zvinonhuwira. "Haangoratidzi chete nzvimbo dzekunze asi zvakare ane hunhu hwekurapa," anodaro Dr. Shiue. "Turmeric, iyo inopa curry powders ruvara rwavo rwakajeka, ine simba rinopesana nekuputika se ibuprofen uye inowedzera zvakadzika, zvinyorwa zvevhu kune zvokudya. Kumini, iyo inounza ndiro hupfumi uye yakaoma, inobatsira nekudya uye inokonzera iron."

Uye zvakare, edza zvinonhuwira senge garam masala kune mwaka miriwo, huku, uye nyama; tamba nezvinonhuhwira zvinonaka, seginger-garlic paste (wedzera chipunu kune soups kana marinades); uye musara pamakwenzi matsva, senge cilantro, basil, uye oregano, kugadzira chutneys kana kupfeka kana kumwaya pamusoro pehove yehove, anodaro Maneet Chauhan, mukiki anohwina mubairo weJames Beard muNashville uye munyori webhuku idzva rekubika Chaat (Tenga Izvo, $ 23, amazon.com). (Yakabatana: Zvinonhuwira zvine Hutano uye Miriwo Yaunoda MuKicheni Yako)

Chaat: Mapepa kubva kumaKicheni, Misika, uye Njanji dzeIndia $ 23.00 zvitengese Amazon

Shape Magazine, Chikumi 2021 chinyorwa

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