Mbiriso yezvokudya ndeye chikafu chinowedzera iyo inogamuchirwa kwazvo kwete chete pakati penharaunda yevegan. Izvo zvivakwa, kushomeka kwayo uye pamusoro pezvese zvinonaka zvinonaka zvinoita kuti zvive zvakakosha mupantry yako.
Usati watanga kuishandisa mune ako mapheka inonakidza kwazvo kusvika pakunyatsomuziva kuitira kuti iwe uzive, nguva dzose, zvauri kunwa.
Chii chaicho mbiriso yezvinovaka?
Kuti tizive kuti chii icho isu tinofanirwa kutanga kubva kuSaccharomyces cerevisiae, a unicellular chakuvhe microscopic ine zita rinoreva "doro shuga fungus." Iyi fungus ine marudzi akasiyana-siyana, pakati pawo tinogona kuwana mbiriso yekubika, mbiriso yekugadzira chingwa uye, zvechokwadi, mbiriso yezvokudya.
Iyi mbiriso inorimwa mumashuga uye beet molasses, yakaviriswa, nekukohwewa. Inobva yashambidzwa uye yoitwa maitiro e kunama uye kuomesa kuita kuti isashande.
Kutenda neiyi nhanho yekupedzisira, mbiriso yekudya zvinovaka muviri yakachengeteka zvakanyanya mukushandisa kwevanhu. Kunyangwe, se haishandeHatigone kuishandisa kugadzira chingwa kana doro.
Mhedzisiro yacho, mushure mekugadzirwa kwayo, chikafu chatingawana chero muhupfu kana goridhe uye zvinokambaira zvine flakes kuravira uye kunhuhwira nemazano echizi uye walnut.
Kunyangwe chinhu chakanyanya kukosha ndechekuti inorumbidzwa zvakanyanya nekuda kweprotein yayo yezviri mukati hukuru hwehupenyu, pamwe nemavitamini, zvicherwa uye fiber.
Mbiriso yezvakanaka yakafanana neyembiriso yewawi?
Mhinduro iri pachena kwete hazvisi zvakafanana mbiriso inovaka muviri kupfuura mbiriso yedoro, kunyange paine zvakawanda zvakafanana kupfuura misiyano.
Ichokwadi kuti mazita avo anogara achikonzera kusahadzika uye hatigone kutaura nezve rimwe tisingataure rimwe. Saka ini ndichakuudza zvishoma nezve ivo kuitira kuti usavavhiringidze.
Mbiriso yezvinovaka uye mbiriso yedoro ndiwo maviri emhando dzakasiyana mbiriso izvo zviripo uye zvese zviri zviviri hazvishande.
Musiyano wekutanga mukuru ndewekuti mbiriso yezvikafu inowanikwa kurima howa nepo mbiriso yemubiki iri yechigadzirwa chinowanikwa mushure mekuvira kwezviyo zvakaita segorosi kana bhari.
Musiyano wechipiri ndewe kuravira. Nekutora mbiriso yekudya unokasira kukoshesa zvinyoro zvinyoro zvakafanana nesizi kana nzungu. Nekudaro, mune mbiriso yewaibika kuravira kunorwadza kunoonekwa zvakanyanya. Iko kune madhijitered vhezheni asi iyo inotsvedzerera kunaka kwayo, inowedzera kurapwa kana kushanda ivo vari.
Pamusoro pezvo, kune avo vanoti zvinhu kana makemikari zvinhu zvinogona kuramba zvirimo mune mbiriso yedoro mushure mekugadzirwa, sezvazviri mune sulphites (E220, E228).
Ndezvipi zvinhu zvembiriso yezvinovaka?
Mbiriso yezvokudya inopa mishonga yakadai se beta-glucan, trehalose, mannan, uye glutathione iyo inobatsira kusimbisa immune system.
Zvakare ane akakosha mazinga emaminerari senge iron, selenium uye zinc iyo inobatsira kugadzirisa kukuvara kwesero uye kupindira mune zvekuporesa maitiro.
Mbiriso inovaka muviri inozivikanwa nekupa kwayo kukuru mu mavhitaminzi eboka B yakakosha kumuviri wedu. Ipfuma mu thiamine, riboflavin, niacin, vhitamini B6, folic acid uye vhitamini B12 iyo inopa simba, inoderedza kuneta uye kugadzirisa yedu yepakati tsinga system, ndosaka zvichikurudzirwa kuti uzvitore munguva dzekunetseka.
Zvake probiotic uye yakakwira fiber zvemukati Izvo zvakare zvine mhedzisiro pane iyo yemukati maruva uye kugaya, zvichibatsira kudzora shuga yeropa uye kuchengetedza simba zuva rese.
Iyo yakaderera mumafuta, isina mahara, uye haina mashuga akawedzerwa kana zvinodzivirira.
Ndingawane kupi kupi mbiriso inovaka muviri?
Chokwadi parizvino wanga uchikurudzirwa kuyedza uye unenge uchishamisika kuti ungaiwana kupi kuti utange kunakirwa nekunakirwa kwayo. Unotenda kana kwete, uyu mubvunzo une mhinduro zhinji uye zvakapusa kupfuura zvavanoratidzika.
Pasina kupokana chinonyanya kugadzikana chiri Hapana zvigadzirwa zvakawanikwa. nekuti ichauya yakananga pasherefu kubva kumutengesi kuenda kukicheni yako. Unogona kusarudza pakati pezvakasiyana zvigadzirwa, mafomati nemitengo.
Asi iwe unozviwanawo mu mashopu anehunyanzvi mune dietetics uye chikafu kana mune mishonga yemakwenzi.
Ungatora sei mbiriso yekudya zvinovaka muviri?
Pano panouya chikamu chakanakisa kubvira kunyangwe chako tambo ine munyu zvishoma unogona kuishandisa mune zvisingaverengeke mabikirwo. Icho chakanakisa chinotsiva chizi kuti utange iwe unogona kuchishandisa mune yako pasta ndiro. Zvishoma nezvishoma unozoona kuita kwakawanda uye unotanga kuimwaya mumuto, masaladhi, ma pizza uye mupunga.
Rimwe zuva iwe uchaona kuti yako kuzununguka uye smoothies vakapfuma uye vane hutano kana iwe ukawedzera teaspoon yembeu yezvinovaka. Ipapo nhanho yekubika nayo ichauya uye iwe uchazvishamisa iwe pachako uchigadzira zvinonaka zvekubika.
Paunobika nembiriso inovaka muviri unofanirwa kurangarira kuti zvinokurudzirwa usapfuure 65ºC kuchengetedza zvese zvivakwa zvacho zvisina kumira mushe.
Mapepa ekutanga kutora mbiriso inovaka muviri.
Iye zvino zvaunenge uine bug mukati, ini ndinofunga akati wandei mapepeti saka unogona kuisa mbiriso inovaka muviri mukudya kwako.
Nungu uye howa muto: Pakati penzira dzese dzekubikisa dzatinadzo muunganidzwa wedu wemuto uye mafuta ekuzora, ndakasarudza iyi kuti umwayire mbiriso inovaka muviri nekuti inozoratidza zvese zvinonaka.
Vegan pesto: Imwe nzira yakapusa uye inonaka yekubatanidza mbiriso inovaka muviri mukudya kwako. Iyo pesto kwete chete yevegans, asiwo ye lactose kana mhou protein isingashiviriri.
Aubergine uye howa pate: zvakapusa seyresipi yapfuura kunyangwe iri nyore kwazvo kunakidzwa nekuti iwe unofanirwa kungozviparadzira pachingwa chako chaunofarira kuti uwane kunaka kwayo.
Vegan Risotto neMillet, Zucchini neMushroom: Haisi chete iyo ine hutano hwakakwana uye yakakwana ndiro, zvakare inokodzera maeceliacs. Iyo mbiriso inovaka muviri ichaita iyi dhishi huchi uye inonaka zvekuti unozokanganwa nezve chaiwo machizi.
Vegan Parmesan Cheese: Kutaura nezvechizi chechokwadi, heino vhezheni yeParmesan yezvikafu zvakakosha. Iyo ine machira uye flavour yakafanana zvekuti zvichave nyore kwazvo kutsiva imwe kune imwe.
Raw vegan chizi: Uye kupedzisa rondedzero yedu yemabikirwo ane mbiriso inovaka muviri, ndinofunga chizi iyi yaunogona kushandisa sechinhu chekubiridzira kana sechikafu chinonaka.
Iwe unogona kufunga nezve zano rinonaka kana musanganiswa nechinhu chitsva ichi?
Mamwe mashoko - Nungu uye howa muto / Vegan pesto / Aubergine uye howa pate / Vegan risotto ne mapira, zucchini uye howa / Vegan Parmesan Cheese / Raw vegan chizi
Kwayaka- Kicheni yaHarold McGee uye Chikafu