Nkhani ya moyo wathu: Timakonda nkhuku za sesame kuchokera kumalo omwe timakonda kwambiri ku China, ndiye kuti sitingathe kusiya kudya ndikudzuka ndi kutupa ndi kutupa chifukwa cha sodium, shuga ndi ubwino wokazinga. Timalumbirira kulakalaka kwathu kwabwino, kenaka timabwereza nkhanzazo pakatha milungu ingapo.
Ngakhale kuti mwina sitidzasiya chizolowezi chathu chotengera zabwino, tonse ndife osinthana ndi dzina la thanzi lathu. Choncho tinakambirana ndi katswiri wa zakudya Katie Boyd za zakudya zathanzi za ku China zomwe mungasangalale nazo popanda kunyong'onyeka ndi broccoli ndi nandolo zachipale chofewa. Tinadabwa kwambiri kudziwa kuti zosankha zathu sizochepa monga momwe timayembekezera.
Pali kusiyana kwakukulu pakati pa zakudya zenizeni zaku China ndi zomwe ife monga aku America timaganiza kuti chakudya cha ku China ndi, Boyd akuti. Zambiri mwazinthu zomwe timakonda kuyitanitsa panthawi yathu yotengerako ndi chakudya cha chikondwerero chomwe anthu aku China amangodya kangapo pachaka pazikondwerero. Izi zikunenedwa, chakudya cha ku China, chikalamulidwa mwachidwi komanso mwadala, chimatha kudzazidwa ndi mapuloteni omanga minofu ndi kudzaza, masamba odzaza ndi fiber. Kuphatikiza apo, akuti, itha kukhala njira yabwinoko kuposa zakudya zina zofulumira (monga ma burgers ndi zokazinga).
Mwakonzeka kudya? Izi ndi zosankha zisanu zathanzi zazakudya zaku China, malinga ndi Boyd.
Zithunzi za Sino / Getty Images1. Moo Goo Gai Pan
Zakudya zaku America zaku Cantonese, poto ya moo goo gai imakhala ndi bowa (moo goo), magawo ankhuku okazinga (gai pan) ndi masamba ena monga bok choy, nandolo, mtedza wamadzi ndi mphukira zansungwi zophikidwa powala. msuzi wopangidwa kuchokera ku msuzi wa soya, mafuta a sesame ndi msuzi wa nkhuku. Zakudya zambiri zaku China zaku America zimadzaza ndi sosi wotsekemera, shuga womwe ungayambitse shuga wamagazi kudutsa padenga, akufotokoza Boyd. Njira iyi ndi kubetcha kotsimikizika kuti mupeza masamba anu okhala ndi mapuloteni komanso fiber popanda kuchuluka kwa insulin komweko.
Zithunzi za LauriPatterson/Getty2. Nsomba kapena Ng'ombe ndi Broccoli
Nsomba zimakhala zotsika kwambiri poyambira, choncho ndi poyambira bwino pagululi. Ng'ombe ya ng'ombe nthawi zambiri imakhala ndi steak, yomwe imakhala yowonda kwambiri. Zakudya izi nthawi zambiri zimabwera ndi msuzi wa adyo, Boyd akuti, yomwe ndi njira yabwino kuposa yotsekemera ndi yowawasa, sesame kapena General Tso. Ngati simukuwona ma carbs, mutha kuwuphatikizira ndi mbali ya mpunga wa bulauni wowotchera kuti ukhale chakudya chokoma komanso chokhutiritsa. Ngati ndinu General Tso's diehard (monga ife), izi zidzakhutiritsa m'kamwa mwanu * pafupifupi * chimodzimodzi.
Zithunzi za Westend61/Getty3. Chisangalalo cha Buddha
Kufikira zowona, chisangalalo cha Buddha (Luóhàn zhai) ndiye chinthu chenicheni. Poyambirira idadyedwa ndi amonke achibuda, omwe amadya zamasamba, koma adatchuka padziko lonse lapansi. Ndipo kwa osadya zamasamba, omwe angamve kuti alibe malire ndi menyu pamalo odyera aku America aku China, ndi njira yopanda nyama yomwe imakhala yopepuka komanso yathanzi. Chakudyachi chimapangidwa ndi veggies, tofu ndi msuzi wopepuka pang'ono, akutero Boyd. Chilichonse chimatenthedwa, chomwe chimachepetsa nkhonya ya caloric yomwe zakudya zina zambiri zaku China zimanyamula. Si nthawi zonse vegan, koma maphikidwe achikhalidwe salola dzira kapena mkaka, choncho fufuzani ndi malo odyera.
Zithunzi za bhofack2/Getty4. Moo Shu Chilichonse
Mwachizoloŵezi chopangidwa ndi nkhumba, mbale iyi yaku Northern Chinese imakhalanso ndi zosiyana ndi nkhuku, masamba, ng'ombe, shrimp kapena tofu. Mabaibulo enieni achi China ali ndi scallions, bowa ndi mazira okazinga okometsera ginger, adyo ndi vinyo wa mpunga (omwe mumadya atakulungidwa ndi zikondamoyo zopyapyala), koma maphikidwe akumadzulo amathanso kukhala ndi kabichi, ma chestnuts amadzi ndi masamba ena. Boyd akulangiza kudumpha zikondamoyo zomwe zikutsagana ndi msuzi wa hoisin kuti mutaya zina zama carbs owonjezera, m'malo mosangalala nazo. Ndi chakudya chokhutiritsa kwambiri, chochepa kwambiri komanso chokhala ndi mafuta ochepa, akutiuza. Ingofunsani msuzi wopepuka komanso osawonjezera.
Zithunzi za Eugene Mymrin / Getty5. Chilichonse pa Ndodo
Boyd akusonyeza kuyitanitsa mapuloteni a skewered, monga ng'ombe kapena nkhuku yopezeka m'mbale ya pupu, ngati mukufuna chakudya chokhala ndi mapuloteni. Ngakhale amatha kuthamangitsa nkhuku, nkhumba ndi ng'ombe mumtsuko wa shuga m'malo ena, akuti, mapuloteni omwe mungapeze poyitanitsa ma teriyaki skewers amaposa zosankha zina zomwe mungakhale nazo. Ngati mukufuna kukhala odziwa bwino, amalimbikitsa kuyitanitsa masamba osakaniza okazinga (ndi msuzi pambali, ndithudi) kuti musaphonye zokhwasula-khwasula zokazinga zomwe nthawi zambiri zimatsagana ndi mbale ya pupu, monga mazira. ndi wonton wokazinga.
Malingaliro ena ochepa azakudya zaku China athanzi omwe Boyd akupereka? Mipukutu ya Shrimp spring (ingodumphani msuzi wa soya kuti muchepetse sodium), supu ya dzira, kuwaza suey (kawirikawiri amangokhala mélange wa veggies ndi mapuloteni), nkhuku kapena shrimp letesi zokulunga ndi Peking bakha ndi veggies. Lamulo lalikulu: Malingana ngati musankha masamba pa mpunga ndi mbali zodzaza ndi carb (ndi kumamatira ku zokazinga m'malo mwa mbale zokazinga kwambiri), muyenera kukhala momveka bwino.
Zakudya zaku China zomwe muyenera kuzidumpha:
Mwina sizinganene, koma pali zinthu zingapo zodziwika bwino zaku China zomwe tikusungira zochitika zapadera. Izi zikuphatikizapo:
imodzi. Mazira a mazira: Amakulungidwa mu mtanda, wokazinga kwambiri ndipo amatumizidwa ndi msuzi wokoma. Sinthanitsani ndi dumplings zamasamba zowotcha m'malo mwake.
awiri. General Tso's chicken: Zachisoni, imodzi mwamadongosolo athu ndi buledi, yokazinga ndi yokutidwa ndi msuzi wa shuga, ndipo mwina imakhala ndi sodium yambiri kuposa momwe muyenera kudya patsiku. Nkhuku ya Kung pao ndi njira yopepuka, yowonjezera ya veggie yomwe imakhala yokometsera komanso yokhutiritsa.
3. Nkhumba yotsekemera ndi yowawasa: Dzinali limapereka, koma mbale iyi ndi ya shuga komanso yamafuta. Komano, Mapo tofu ndi mbale ina yokhala ndi nkhumba yomwe imakhala yowona komanso yocheperako kuti ingakubweretsereni chisoni.
Zinayi. Lo wanga: Ndi pasitala, choncho mbale yomwe imakonda kwambiri ili ndi ma carbs ambiri. Lumphani palimodzi kuti mutenge chinachake chokoma mofanana koma chochepa kwambiri monga nyemba zobiriwira za Sichuan. (Kapena ngati inu mwamtheradi ayenera , yitanitsani ndi masamba.)
5. Nkhanu Rangoon: Zakudya zaku America izi zimangokhala tchizi chokazinga kwambiri. Sinthanitsani ma rolls a masika ngati ali pa menyu.
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