Food Benefits
Khasi ko masu: iron, B12 ra Nepali kitchen
Masubox Kitchen··5 min read
Numbers ma kura garaau
100g khasi (cooked, lean) ma:
- Protein — ~27g
- Iron — ~2.7mg (daily need ko ~15%)
- Vitamin B12 — ~2.5mcg (daily need ko 100%)
- Zinc — ~4mg
- Calories — ~250
Iron ra B12 dubai plant food bata milnu garho hunchha. Khasi ko masu hapta ma 2–3 patak khaane Nepali ghar haru ko lagi practical source ho.
Iron kasari best absorb hunchha?
- Khasi sanga vitamin C food khanu — kagati ko achar, hariyo khursani, tomato. Iron uptake 3x sammaa badhcha.
- Chiya/coffee khaana ko 1 ghanta agadi-pachi matra piunu — tannins le iron block garcha.
Kati khane?
Adults: 80–120g cooked khasi per meal, hapta ma 2–3 patak — moderate ra balanced.
Bachha (5+ years): 50–70g per meal, hapta ma 1–2 patak, jhol ya soft cooked form ma.
Cooking method matter garcha
- Jhol/curry — sabai juice ra nutrients save hunchha.
- Sekuwa — protein intact, tara high-heat le kahile kahin HCA (compound) banaucha. Marinade ma dahi/lemon use garnu → HCA 40–60% kam hunchha.
- Deep fry — extra calorie thapincha. Occasional treat best.
Disclaimer: yo general nutrition info ho, medical advice haina. Specific health condition vaye doctor sanga consult garnu.
Bottom line
Khasi ko masu nutrient-dense ho. Important kura — portion control, vegetable balance, ra cooking method. Hapta ma 2 patak quality khasi, dherai sabji sanga, sabai bhanda effective.
Taja masu ghar pugaaune?
Order khasi, kukhura, machha — 60–90 min ma Kathmandu Valley bhitra.