Zakudya zaku Korea Zakudya Zochepetsa Kunenepa, zomwe zimadziwikanso kuti K-pop zakudya, ndi chakudya chathunthu cholimbikitsidwa ndi zakudya zachikhalidwe zaku Korea komanso zodziwika bwino pakati pa anthu akum'mawa ndi azungu.

Imalimbikitsidwa ngati njira yabwino yochepetsera thupi ndikuwoneka ngati nyenyezi za K-pop, mtundu wanyimbo wotchuka wochokera ku South Korea.

Imanenanso kuti imathandizira kuyeretsa khungu lanu ndikuwongolera thanzi lanu lanthawi yayitali.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa zokhudza zakudya zaku Korea.

pepala lowunika zakudya

• Zotsatira zonse: 3.08
• Kuchepetsa thupi: 2,5
• Zakudya zopatsa thanzi: 3.0
• Kukhazikika: 3,5
• Thanzi la Thupi Lonse: 2,5
• Kadyedwe kabwino: 5,0
• Zotengera umboni: 2.0

ZOYENERA KUCHITA: Zakudya zaku Korea zochepetsera thupi, kapena zakudya za K-pop, ndi chakudya chathunthu cholimbikitsidwa ndi zakudya zaku Korea. Zingakuthandizeni kuchepetsa thupi mwa kusintha zakudya zanu ndi machitidwe ochita masewera olimbitsa thupi.

Kodi Zakudya Zochepetsa Kulemera kwa Korea ndi chiyani?

Zakudya zaku Korea zochepetsa thupi zimalimbikitsidwa ndi zakudya zaku Korea.

Zimadalira makamaka zakudya zomwe sizingasinthidwe pang'ono ndikuchepetsa kudya zakudya zokonzedwa, zamafuta ambiri kapena zotsekemera.

Zakudya zimalonjeza kukuthandizani kuti muchepetse thupi ndikuzisunga mwa kusintha zakudya zanu, ndipo zonse popanda kusiya zakudya zomwe mumakonda. Ikudziperekanso kuwunikira khungu lanu ndikukulitsa thanzi lanu lanthawi yayitali.

Kuphatikiza pa kuyang'ana kwambiri pazakudya, zakudya zaku Korea zochepetsera thupi zimatsindikanso zolimbitsa thupi komanso zimapatsanso masewera olimbitsa thupi a K-pop.

Pitilizani Zakudya za ku Korea Zochepetsa Kulemera Kwambiri ndi pulogalamu yazakudya komanso yolimbitsa thupi yomwe idapangidwa kuti ikuthandizeni kuchepetsa thupi, kukhala ndi khungu loyera, komanso kukhala ndi thanzi labwino.

Momwe Mungatsatire Zakudya zaku Korea Zochepetsa Kuwonda

Zakudya zaku Korea zakuchepetsa thupi zimatengera momwe amadyera omwe amaphatikizanso zakudya zaku Korea.

Imalimbikitsa kudya zakudya zonse, zosasinthidwa pang'ono ndikuchepetsa kudya zakudya zosinthidwa kwambiri. Amalimbikitsanso kupewa zakudya zomwe zili ndi tirigu, shuga woyengedwa komanso mafuta ochulukirapo.

Chakudya chimakhala ndi masamba osiyanasiyana, mpunga, nyama, nsomba, kapena nsomba zambiri.

Malamulo owonjezera zakudya

Kuti mupambane ndi zakudya izi, tikukulimbikitsani kutsatira malamulo ena owonjezera:

1. Idyani zopatsa mphamvu zochepa. Zakudyazi sizimatchula kukula kwa magawo kapena malire okhwima a tsiku ndi tsiku. M'malo mwake, akuwonetsa kudalira maphikidwe aku Korea, supu, ndi masamba ambiri osamva njala.
2. Kuchita masewera olimbitsa thupi nthawi zonse. Maphunziro a K-pop akukonzekera izi.
3. Idyani mafuta ochepa. Ndibwino kuti muchepetse zakudya zamafuta ndikupewa sauces, mafuta ndi zokometsera momwe mungathere. Malo odyera nawonso ayenera kukhala ochepa.
4. Chepetsani shuga wowonjezera. Mukulimbikitsidwa kuti mulowe m'malo mwa madzi ndi makeke, maswiti, ayisikilimu ndi zinthu zina zophikidwa ndi zipatso zatsopano.
5. Pewani zokhwasula-khwasula. Zokhwasula-khwasula zimaonedwa kuti ndi zosafunikira pazakudyazi ndipo ziyenera kupewedwa.

Chakudyacho chimalonjeza kukhala chosinthika kwambiri komanso chokhazikika. Tikukulimbikitsani kuti musankhe zakudya zaku Korea zomwe mumakonda kuti zigwirizane ndi zomwe mumakonda.

Pitilizani Zakudya zaku Korea zochepetsera thupi zimalimbikitsa kudya zakudya zaku Korea zopangidwa kuchokera ku zakudya zosinthidwa pang'ono. Kuti muchepetse thupi, zimachepetsa kudya kwa tirigu, mkaka, shuga wowonjezera, mafuta ochulukirapo komanso zokhwasula-khwasula.

Kodi zingakuthandizeni kuchepetsa thupi?

The Korea kuwonda zakudya mwina zimapangitsa kuwonda mosavuta pazifukwa zingapo.

Choyamba, mbale zachikhalidwe zaku Korea zimakhala ndi fiber zambiri. Zakudya zokhala ndi fiber zambiri zimatha kukuthandizani kuti muchepetse thupi mwa kuchepetsa njala ndi zilakolako zomwe zimalimbikitsa kukhuta (, , ).

Kuphatikiza apo, zakudya izi zimachepetsa zokhwasula-khwasula, zakudya zamafuta, ndi omwe ali ndi shuga wowonjezera, tirigu, kapena mkaka, kumachepetsanso ma calorie anu onse. Zimalimbikitsanso kuchita masewera olimbitsa thupi nthawi zonse, zomwe zimathandiza kuwonjezera kuchuluka kwa ma calories omwe mumawotcha.

Pomaliza, mukulimbikitsidwa kudya pang'onopang'ono mpaka mutapeza kuchuluka kwa chakudya chomwe chimakulolani kuti muchepetse thupi mukadali wokhuta komanso wokhutira.

Zinthu zonsezi zingakuthandizeni kudya zopatsa mphamvu zochepa kuposa momwe mumawotcha. Kuperewera kwa calorie kotereku kwawonetsedwa mosalekeza kuthandiza anthu kuchepetsa thupi, mosasamala kanthu za zakudya zomwe amasankha kudya (,,,,).

Pitilizani Zakudya zaku Korea zochepetsera thupi mwachilengedwe zimakhala ndi fiber zambiri, zimalepheretsa kudya, komanso zimachepetsa zakudya zomwe zili ndi shuga komanso mafuta ambiri. Zimalimbikitsanso kuchita masewera olimbitsa thupi nthawi zonse. Pamodzi, zinthu izi zitha kukuthandizani kuti muchepetse thupi.

Mapindu ena

Zakudya zaku Korea zochepetsera thupi zitha kupereka maubwino angapo.

Mutha kusintha thanzi lanu lonse

Zakudya zolemetsa za ku Korea zimakulimbikitsani kuti mudye zipatso ndi ndiwo zamasamba zambiri - magulu awiri a zakudya zomwe zakhala zikuwonetsedwa kuti zimalimbikitsa thanzi komanso kuteteza matenda aakulu, monga mtundu wa 2 shuga ndi matenda a mtima. , ).

Kuphatikiza apo, mumaphatikizapo kimchi yambiri, mbale yotchuka yaku Korea yopangidwa kuchokera ku kabichi wothira kapena masamba ena. Kafukufuku akusonyeza kuti kimchi ingathandize kuchepetsa kuthamanga kwa magazi, shuga wa magazi, ndi chiwerengero chonse ndi LDL (zoipa) (, ).

Zakudya zofufumitsa ngati kimchi zimapindulitsanso thanzi la m'matumbo powonjezera kuchuluka kwa mabakiteriya opindulitsa a m'matumbo, omwe amatchedwanso ma probiotics ().

Komanso, mankhwalawa angathandize kupewa kapena kuchiza matenda osiyanasiyana, kuphatikizapo atopic dermatitis, irritable bowel syndrome (IBS), kutsegula m'mimba, ndi kunenepa kwambiri ().

Akhoza kuchepetsa ziphuphu zakumaso

Zakudya zaku Korea zochepetsa thupi zimati zimachepetsa kudya kwanu kwa mkaka. Pakhoza kukhala umboni wotsimikizira zimenezi.

Zakudya za mkaka zimawoneka kuti zimalimbikitsa kutulutsidwa kwa insulini ndi insulini-monga kukula factor-1 (IGF-XNUMX), zonse zomwe zingathandize kuti ziphuphu zipangidwe (, , ).

Ndemanga ina inanena kuti anthu omwe zakudya zawo zinali zapamwamba kwambiri mu mkaka anali pafupifupi 2,6 nthawi zambiri amakhala ndi ziphuphu kuposa omwe amadya mkaka wochepa ().

Momwemonso, ndemanga ina ikuwonetsa kuti achinyamata ndi achikulire omwe amadya mkaka wamtundu uliwonse akhoza kukhala ndi 25% mwayi wokhala ndi ziphuphu kuposa omwe amatsatira zakudya zopanda mkaka ().

Zopatsa thanzi komanso zokhazikika

Zakudya zochepetsera thupi zaku Korea zimatsindika kwambiri pakupanga kusintha kwanthawi yayitali, kokhazikika pamadyedwe anu ndi masewera olimbitsa thupi.

Nthawi zambiri imakonda zakudya zopatsa thanzi, zosinthidwa pang'ono komanso zimakulepheretsani kudya zakudya zomwe zili ndi zopatsa mphamvu zambiri koma zopanda michere.

Ilibe malangizo okhwima okhudza kuchuluka kwa zakudya, komanso sikutanthauza kuyeza kapena kuyeza zakudya zanu. M'malo mwake, zimakulimbikitsani kuti mupeze magawo omwe amakuthandizani.

Amaperekanso maphikidwe osiyanasiyana aku Korea oti musankhe, kuphatikiza zakudya zamasamba ndi gluteni, zomwe zimapangitsa kuti zakudya izi zizipezeka kwa ambiri.

Zonsezi zimapangitsa kuti zakudya izi zikhale ndi zakudya zambiri komanso zimawonjezera mwayi woti muzitha kumamatira kwa nthawi yaitali.

Pitilizani Zakudya zaku Korea zochepetsa thupi zimalimbikitsa kusintha kosatha. Zimalimbikitsa zakudya zopatsa thanzi komanso zofufumitsa zomwe zingapindulitse thanzi lanu. Amaletsanso zinthu za mkaka, zomwe zingapereke chitetezo ku ziphuphu.

Zoyipa zomwe zingatheke

Ngakhale zili ndi zabwino zambiri, zakudya zaku Korea zochepetsa thupi zimakhala ndi zovuta zina.

Kugogomezera kosayenera maonekedwe a thupi

Zakudya izi zimatsindika kwambiri kuchepetsa thupi kuti muwoneke ngati anthu otchuka a K-pop.

Kugwiritsa ntchito chikhalidwe cha chikhalidwe cha anthu monga kulimbikitsa kuchepetsa thupi kungapangitse magulu ena a anthu, monga achinyamata achichepere, kukhala pachiwopsezo chowonjezeka (, ).

Kusowa kolowera

Zakudya izi zimapereka chitsogozo chochepa kwambiri cha momwe mungapangire zakudya zoyenera.

Ngakhale kuti ena angaone kusinthasintha posankha zakudya zomwe amakonda kwambiri ngati phindu, ena angavutike kusiyanitsa maphikidwe a ku Korea omwe ali ndi michere yambiri komanso osauka.

Izi zitha kupangitsa anthu ena kusankha kapena kusakwaniritsa zosowa zawo zatsiku ndi tsiku.

Malangizo osagwirizana ndi sayansi komanso otsutsana

Zakudya za ku Korea zochepetsera thupi zimakulimbikitsani, ngakhale kafukufuku akuwonetsa kuti anthu ena amawonda kwambiri pophatikiza zokhwasula-khwasula muzakudya zawo (, ).

Kuphatikiza apo, mapulani a chakudya ndi malingaliro ophikira omwe amaperekedwa patsamba lake nthawi zambiri amakhala ndi zakudya kapena zosakaniza zomwe zakudya zimalimbikitsa kupewa, monga zakudya zokazinga, tirigu, ndi mkaka.

Pitilizani The Korea kuwonda kudya kutsindika pa maonekedwe akunja, kusowa uphungu, ndi zosagwirizana ndi sayansi ndi zotsutsana malangizo akhoza kuonedwa kuipa.

Zakudya kudya

Zakudya zaku Korea zochepetsa thupi zimakulimbikitsani kudya zakudya izi:

• Masamba. Palibe masamba oletsedwa. Mukhoza kuzidya zosaphika, zophika kapena, monga momwe zimakhalira ndi kimchi. Msuzi ndi njira ina yabwino yodyera masamba ambiri.
• Zipatso. Mitundu yonse ya zipatso imaloledwa. Amaonedwa ngati choloweza mmalo mwachilengedwe cha maswiti.
• Zakudya zanyama zokhala ndi mapuloteni ambiri. Gululi likuphatikizapo nyama, nsomba ndi nsomba.
• Zolowetsa nyama. Tofu, shiitake wouma, ndi bowa wa oyster nthawi zambiri amagwiritsidwa ntchito m'malo mwa nyama m'maphikidwe aku Korea. Atha kupanga maphikidwe aku Korea oyenera zakudya zamasamba kapena zamasamba.
• Mpunga. Zakudya za mpunga woyera ndi mpunga zimaphatikizidwa m'maphikidwe ambiri aku Korea omwe amalimbikitsidwa pazakudya izi.
• Mbewu zina zopanda tirigu. Dumplings, zikondamoyo kapena Zakudyazi zamagalasi zopangidwa ndi mung nyemba, mbatata kapena wowuma ndi zabwino m'malo mwa mpunga.

Mukulimbikitsidwa kudziwa kukula kwa magawo anu potengera kuchuluka kwa chakudya chomwe chimakuthandizani kuti muchepetse thupi popanda kumva njala kapena kuchepa mphamvu.

Pitilizani Zakudya zaku Korea zochepetsera thupi zimachokera ku zakudya zomwe sizingasinthidwe pang'ono komanso zocheperako zambewu, nyama, nsomba, nsomba zam'madzi kapena nyama zina.

Zakudya Zomwe Muyenera Kupewa

Zakudya zaku Korea zochepetsa thupi zimachepetsa kudya kwanu zakudya zotsatirazi.

• Zakudya zomwe zili ndi tirigu: mkate, pasitala, makeke kapena ufa wa tirigu wamitundu yonse
• Mayi wa mkaka: mkaka, tchizi, yoghurt, ayisikilimu ndi zophikidwa zilizonse zomwe zili ndi mkaka
• Zakudya zamafuta: nyama yamafuta, zakudya zokazinga, sosi, zokometsera zamafuta kapena zakudya zophikidwa ndi mafuta
• Zakudya zokonzedwa kapena zotsekemera: maswiti, zakumwa zozizilitsa kukhosi, zowotcha kapena zakudya zilizonse zomwe zili ndi

Zakudyazi sizikutanthauza kuti muzidula zakudya zonsezi, koma zimalimbikitsa kuti muchepetse kwambiri kudya. Komabe, izi zimalepheretsa kudya pakati pazakudya.

Pitilizani Zakudya zaku Korea zochepetsa thupi zimalepheretsa kudya zakudya zomwe zili ndi tirigu ndi mkaka. Imachenjezanso za zakudya zokazinga, zonenepa kapena zotsekemera ndipo imalepheretsa kudya pakati pazakudya.

Chitsanzo menyu

Pano pali mndandanda wamasiku atatu oyenera kwa omwe amatsatira zakudya zaku Korea.

Jour 1

Chakudya cham'mawa: masamba omlette

Chakudya chamasana: kimchi-masamba msuzi ndi nkhumba kapena

Chakudya chamadzulo: mpunga wokazinga ndi masamba

Jour 2

Chakudya cham'mawa: Zikondamoyo zaku Korea zodzaza ndi masamba, shiitake kapena nsomba zam'madzi

Chakudya chamasana: bibmbap - mbale ya mpunga yaku Korea yopangidwa ndi dzira, masamba ndi nyama kapena tofu

Chakudya chamadzulo: japchae - Zakudyazi zagalasi zaku Korea

Tsiku la 3

Chakudya cham'mawa: mandoo - nyama yaku Korea kapena mipira yamasamba yopangidwa kuchokera ku mpunga ndi ufa wa tapioca

Chakudya chamasana: zokometsera koreya coleslaw

Chakudya chamadzulo: kimbap - yomwe imadziwikanso kuti mipukutu yaku Korea ya sushi - yodzaza ndi masamba omwe mumakonda, mapeyala, shrimp kapena tofu.

Malangizo owonjezera opangira zakudya izi angapezeke pa.

Komabe, kumbukirani kuti zingaphatikizepo zakudya kapena zosakaniza zomwe siziloledwa pazakudyazi, monga zakudya zokazinga, tirigu, kapena mkaka.

Pitilizani Zakudya zaku Korea zakuchepetsa thupi zimaphatikizanso maphikidwe angapo aku Korea omwe amakhala ndi masamba ambiri komanso otsika shuga kapena mafuta ochepa.

kwambiri

Zakudya zaku Korea zochepetsera thupi zimayang'ana pazakudya zonse, zosinthidwa pang'ono.

Zingathandize kuchepetsa thupi ndi kukonza khungu lanu ndi.

Ngakhale kuti ndizosasunthika komanso zopatsa thanzi, kadyedwe kameneka kamene kakambitsirana kaonekedwe ka thupi kakhoza kuwonjezera chiopsezo cha matenda.

Kuphatikiza apo, malangizo ake osagwirizana komanso osakwanira nthawi zina angapangitse kuti zikhale zovuta kwa anthu ena kukwaniritsa zosowa zawo zamagulu.