6 Dzinokurumidza Nzira dzekugadzira Instant Noodles Hutano

Zvemukati

• Sevha nguva pasina kukanganisa hutano hwako
• Yakakangwa-yakabikwa ramen nemiriwo
• Probiotic-inoshamwaridzika kimchi uye tofu
• Mazai akapfava-akabikwa neanonaka broccoli
• Chashu nyama yenguruve ine vibrant bok choy
• Spirized karoti uye mapuroteni-akazara edamame
• Iron-rich wakame nesipinashi
• Nguva dzose kaviri-tarisa zvinoshandiswa

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Sevha nguva pasina kukanganisa hutano hwako

Comfy, homey, uye nekukurumidza: Kana zvipingamupinyi zvenguva zvikatikunda, instant ramen is perfect in every way… except for the health factor. Mhando dzakawanda dzakasarudzika dzinogadziriswa zvakanyanya, dzakabikwa mumafuta emuchindwe, uye dzine sodium- uye yekuwedzera-izere-inonaka mapakeji.

Asi kunyangwe kana kukasira kunyaradza kuri iko kwekutanga kukoshesa, zvichiri kugona kupinda mukushandira kwehutano hwakanaka. Zvese zvinotora zvidimbu zviviri zvine hutano kushandura chero yakamonana sosi yezvidhinha kuita kudya kunovaka.

Funga nezveanotevera mapheka senge matatu-ekugadzira pasita, asi nekukurumidza ramen.

Uye psst - zvinoenderana nekuti une nzara zvakadii, unogona kushandisa hafu yemaoodles uye wobva wawedzera zvinonaka zvekutangisa zvekudya kwakanaka.

Yakakangwa-yakabikwa ramen nemiriwo

Dzimwe nguva zvinodhura kutenga chikafu muchikamu chefriji, kunyanya miriwo isiri mumwaka. Sezvo ivo vachiwanzo kutorwa uye kupenya chando pakukwirisa kwepamusoro, miriwo yechando inogona kazhinji kuva ine hutano kupfuura zvigadzirwa zvitsva - izvo zvinogona kunge zvakagara mumarori ekuendesa kwemamaira. Usatya kutya kuunganidza pane zvegungwa zvine chando, chero. Kazhinji inogona kuve yakanyanya mari sarudzo, kunyanya kana paine kutengesa.

Shumira: Kanda iyo paketi yekuravira uye wira zvako zvenguva ma noodles. Edzai uye mukande mukati mavo nekabikwa shrimp uye simbisai-fry veggies. Soy muto uye sesame oiri zvakare inogadzira yakakura kunaka combo.

Zano: Kune rimwe simba repamusoro rekudya, Paldo inogadzira green tii uye chlorella noodles. Chlorella rudzi rwegirini algae iyo inogona kuzadza iyo shrimp kuravira. Tarisa shrimp inozvirumbidza nemazita kubva kumapoka akazvimirira anotonga senge Aquaculture Stewardship Council, Marine Stewardship Council, kana Naturland kutsigira kugadzikana.

Probiotic-inoshamwaridzika kimchi uye tofu

Kimchi, yakaviriswa yeKorea padivi dhishi, inobatsira kupa mabhakitiriya anobatsira mudumbu rako kuitira kugaya kuri nani. Inowanzoitwa nekabichi, uye immune-inowedzera vhitamini C uye carotene. Iwe ungangoda kuyedza iyi chaiyo combo neShin Noodles Noodles, inonaka yeSouth Korea inodiwa. Ziva izvi noodles zvakagadziriswa kwazvo, zvakadaro.

Shumira: Chop the tofu mudiki machubhu uye fambisa mumuto. Kana iwe uchida imwe inonaka, marinate cubes e tofu musanganiswa yetamari, gariki, uye sesame mafuta mangwanani. Iwe uchazvitenda wega gare gare husiku ihwohwo paunovapopota mumuto. Iwe unogona zvakare kudururira imwe kimchi muto mu ramen yeimwe yekuwedzera tang.

Zano: Mirira kusvikira ma noodles apedza kubika uye kutonhodza zvishoma usati wamutsa mune kimchi kana kimchi muto. Chikafu cheprobiotic "chipenyu," uye muto wakabikisa uchauraya hutachiona hwekimchi-hune hushamwari.

Mazai akapfava-akabikwa neanonaka broccoli

Vanofarira Ramen vanoziva zvese zviri nani nezai pariri. Unogona kuibika nyowani kana kufashaira mazai mumatamari kune imwe yakawedzera mwaka-yekuwedzera. Chero nzira, iwe uri kuwana musanganiswa unovaka muviri wemavitamini B kubva mumazai, ayo akakosha kuhurongwa hwetsinga. Kunzwa kushushikana? Vitamin C yaBroccoli chaizvo, kunyanya nekushushikana.

Shumira: Uya nehombodo shoma yemvura kumota uye wedzera mazai. Kwemazai maviri, iwe unoda kubika kwemaminitsi mashanu. Kukurudzira muzai yolk zvakare kunowedzera muviri kumuto.

Zano: Iwe unogona batch pre-yakanyoroveswa mazai kwete chete e ramen, asi yekunwa mukati mevhiki rese. Vanogara zvakanaka mumudziyo usina kudzivirira kwemazuva maviri kana mana. Kune mamwe mazai, edza nenguva dzakasiyana kuti uwane yako yaunoda nhanho yego muma yolk ako.

Chashu nyama yenguruve ine vibrant bok choy

Gadzira yako yemukati yekugadzirira prep maven kupenya nekuzvikudza neako wega chashu nyama yenguruve. Iyi jazzes inosimudza ndiro inofinha yemanyowani noodles, kunyanya kana ichinge yakasanganiswa neyakagwinha girini bok choy. Yakarukwa nyama yenguruve dumbu (tsvaga nyama yakasimudzwa mumafuro) inopa mapuroteni nemafuta kuti ugare uchigutsikana, nepo zvingadzivirire cancer, kudzikisira kuzvimba, uye kudzivirira maseru kubva mukukuvara

Shumira: Pheka nyama yenguruve nguva isati yasvika, sanisa zvakatetepa, uye woisa chando mumatanho mamwe usati wachengetera mumudziyo usina kudzivirira kuti ubudise muto wako gare gare. Kana nyama yenguruve kana muto wemapfupa isingawanikwe nyore, unogona kuedza Nissin Demae kana Marutai Kumamoto Tonkotsu's instant versions, uchishandisa kungosasa kwemapaketi eviravira. Ita mukati akachekwa bok choy usati washumira kuti iite kuti iite zvishoma.

Zano: Kunyangwe kugadzirira kuri kazhinji maoko-kure, zvinotora yakanaka chunk yenguva. Iwe unogona kugadzira yakawanda yenguruve uye kuimisa iyo yekudya mune ramangwana. Uyezve funga kubvunza raunofarira ramen restaurant kana iwe uchigona kutenga chete muto wekuenda nawo kumba.

Spirized karoti uye mapuroteni-akazara edamame

Iwe haumbofi wakaziva chete kuti yakawanda sei chikafu chiripo kusvikira iwe uchirova kunze iyo spiralizer. Pakarepo, imwe karoti iri iri hombe hombe yemarangi machena. Kunyangwe iri huwandu hwakaenzana hwechikafu, zvinobatsira kuona kutambanudza chikafu chako, zvichikubvumidza kuti udye zvishoma uye nekuziva zvirinani zviratidzo zvekuguta. Shelled edamame inowedzera imwe pop yevara pamwe neeprotein yebhonasi.

Shumira: Zvichienderana nehupamhi hwekarrototi yako manoodles, vabike kwenguva yakati rebei kupfuura mupunga wemazizi, kunze kwekunge iwe uchida crunchier dhizaini.

Zano: Kana iwe usina spirizer, iwe unogona kucheka makarotsi pane bhokisi grater uye unomhanyisa mukati apo ma noodles ari kubika.

Iron-rich wakame nesipinashi

Iyi yakasvibirira, simbi-yakapfuma inotora miso soup. Isu tinoziva zvakawanda zvehutano zvinobatsira nesipinashi, asi gungwa regungwa rine zvimwe zvinoshamisa zvinoshamisira futi. Gungwa regungwa chikafu chinopa chikafu chinoshamisa kwehutano hwehutachiona uye sosi yakakwana yeprotein ine yakakosha amino acids iyo miviri yedu isingaburitse. Pamwe chete, izvi zvinoshandiswa zvinogadzira umami-yakazara, mamineral-akapfuma ndiro.

Shumira: Dzivisa iyo paketi yekuravira nekapepeti iyi. Sanganisa 2 makapu emvura inopisa uine mashoma sipinachi, 2 mashupuni emiso paste, uye 2 mashupuni emawame, mhando yegungwa regungwa. Iwe unogona kuwedzera cashews yeimwe yekuwedzera kuchena. Kuti uchengetedze ma mobi paste e miso paste, bika ma noodles zvakasiyana mumvura uye wedzera kune muto kana wagadzirira.

Zano: Kubva pakaitika njodzi yenyukireya yeFukushima muna 2011, zvakakosha kuti utarise kana mucherechedzo wegungwa wauri kutenga waedzwa nemwaranzi. Seaweed ine detoxification hunhu uye inonatsa mvura nenzira imwechete iyo miti inochenesa ivhu. Iwe unoda gungwa regungwa rinouya kubva kunzvimbo dzisina kusvibiswa nekusvibiswa kana radiation. IUnited States neJapan vari kushingaira kuongorora mamiriro ezvinhu kuti vaone kuti hapana hutano hwehutano hwevanhu.

Nguva dzose kaviri-tarisa zvinoshandiswa

Zvichienderana nemidziyo yavo, marodhu mabhureki achasiyana mukudya. Nhungamiro yandinoda kunamatira kune chero chikafu chakapakurwa ndeyekuti ndive nechokwadi chekuti ndinokwanisa kudoma zvese zvigadzirwa, kana kuti ndinogona kuzvitenga imwe neimwe. Pfungwa ndeyekuti chigadzirwa chakagadzirwa kare chakanakira iwe kuti uzviite iwe kana uchida.

Kuita kuti ndiro yese ive noutano hwakanaka, chinja chidhizi chakakangwa chedhururu mupunga vermicelli. Iyo inobika nekukasira chete ichikupa iwo iwo akafanana magadzirirwo segorosi noodles. Zvakare, kuchengeta yako pantry yakazara nemhando dzakasiyana dzemuto, zvinonhuwira, uye zvinwiwa zvemvura - senge tamari neSriracha - zvinoreva kuti unogona kukanda iyo MSG soup packet.

Kana ingoita batch yemupfumi wemapfupa muto iwe yaunogona kuoma nechando uye kutora chero nguva apo iko kwekunyaradza chikafu kuchirova.

Kristen Ciccolini muBoston-based holistic hutano uye muvambi we Akanaka Witch Kicheni. Semunhu anozivikanwa nyanzvi yekudya zvinovaka muviri, ari kutarisa kudzidzisa nezvekudya zvinovaka muviri nekudzidzisa vakadzi vakabatikana maitiro ehutano hwakanaka muhupenyu hwavo hwezuva nezuva kuburikidza nekudzidzisa, zvirongwa zvekudya, uye makirasi ekubika. Kana iye asiri nerding kunze kwechikafu, iwe unogona kumuwana akatsikitsira pasi mukirasi yeyoga, kana kurudyi-padivi kumusoro padombo show. Mutevere pairi Instagram.