Kwemwedzi pamashalopu ezvitoro takaona zvakagadzirwa nesoya bhinzi uye zvirokwazvo kanopfuura kamwe chete iwe wakazvibvunza wega chii icho kana kuibika sei.
Ndokusaka isu tazviisa pachedu kubasa kukupa iwe rese ruzivo iwe rwaunoda. Saka iwe unogona kuzvikurudzira kuti uzviise mukudya kwako uye gadzirira zvinonaka mabikirwo nechinhu ichi chakashanduka kuita.
Isu takagadzirirawo 10 matipi kana manomano kuitira kuti mabikirwo ako nechinhu chitsva ichi vakugadzirire iwe.
Chii chakagadzirwa soy?
Zvinyorwa zvine soya kana nyama yesoya kana mapuroteni akaomeswa emuriwo Icho chinonyanya kuzivikanwa chinogadzirwa pakati pevegan kana miriwo nharaunda sezvo chichiita sechinotsiva mapuroteni emhuka.
Kugadzira ichi chigadzirwa, tinotanga kubva kumasoya, iyo, kana mafuta achinge aburitswa, anoshaya mvura yekuita hupfu hwe soya. Izvi zvinoiswa munzira yekukwirira tembiricha, kumanikidza, mameseji uye kupera mvura mumuviri. Kana yangopera mvura inopihwa mafomu akasiyana kubva pa soya mafirita, mitsetse, crust, kana mafufu.
Iwo anoonekwa zvakanyanya mumasupermarket ari zvimedu zviri pakati nepakati zvakaenzana yakanakira kugadzira bolognese kana nyama dzekudya.
Chii chandingaite nesoyaans yakavezwa?
Su kwazvakarerekera munuhwi inoita icho chinhu chinoshanduka-shanduka chaicho chaunogona kugadzirira zvisingaverengeke zvinonaka zvekubika senge bolognese, nyama dzekudya, lasagna, cannelloni kana sekuzadza nemiriwo nemazai.
Kunyangwe ivo vasingango fanirwa kuve nemunyu sezvo ivo vachigona kugadzirwa mabara uye zvimwe zvinotapira mabikirwo nemhedzisiro inoshamisa.
Ndezvipi zvakakosha zvehutano?
Imwe yehunhu hwakanakisisa hweichi chigadzirwa ndechekuti ndizvo yakaderera mumafuta akazara uye munyu uye haina shuga. Kunyangwe ichifanira zvakare kuyeukwa kuti chinhu chakakosha sosi ye fiber, mapuroteni uye makabhohaidhiretsi.
Yakagadzirwa soy ndiyo chikafu yakafuma mu potassium, calcium, iron, phosphorus uye akasiyana mavitamini B.
Hutano hwehukama pa100 magiramu eakagadzirwa esoya ari 364 kcal, 4 g yemafuta, ayo 0,6 g akazara, 30 g yemakabohydrate, 4 g ye fiber, 50 g yeprotein uye 0,04 g yemunyu.
La kushumirwa kwesoya yakagadzirwa munhu wega wega ari pakati pegumi nemakumi matatu nemakumi mana magiramu asina kubikwa, kunyangwe zvichizoenderana nemunhu mumwe nemumwe
10 matipi ekuwana yakakwana recipe neakashongedzwa soy
Sarudza chaiyo maratidziro: havasi vese mbesa dzakagadzirwa vanoita zvakafanana. Izvo zvakangofanana nenyama patinoshandisa nyama yakakangwa kugadzira mabhora enyama kana nyama yakachekwa kugadzira chikafu. Saka ive shuwa yekusarudza iyo inokodzera nzira yako yekubika.
Hydrate: zvakakosha kuidirisa usati watanga kubika. Iwe unogona kushandisa chete mvura, yako yaunofarira muto kana zvakare mvura ne Homemade yakanyanyisa bouillon mapiritsi.
Shandisa zvakananga: Sezvandambotaura kare, zvakakosha kuti uidiridze asi haina kukosha nekuti mune mamwe mabikirwo anoshandisa muto wakawanda, senge Bolognese, unogona kuwedzera soy yakagadzirwa zvakanangana nekapepeti. Panguva yekubika inozochera mvura uye kutora iyo yese kunhuwirira.
Mwaka: Izvo zvakare zvakakosha kumwaka nezvinonhuwira sezvo kunaka kwayo kuri kwazvakarerekera uye izvi zvichave zviri mukutarisira kwekuzvipa hupenyu hushoma uye kuravira. Unogona kushandisa kumini, curry, turmeric, oregano, inotapira kana inopisa paprika, uyezve, nhema mhiripiri.
Kupisa: Hydration inonyanya kuitwa nemvura inopisa sezvo soy hydrate ichikurumidza. Saka pisa muto kwemaminetsi mashoma usati wawedzera kune iwo akaomeswa soya.
Nguva: Iyo hydration nguva inoenderana nekugadzirwa kwesoy iyo yatinozoshandisa. Inogona kutenderera pakati pemaminitsi gumi kusvika pamakumi matatu, kunyange zvakajairika kuti ingangoita maminetsi gumi nemashanu. Usatombo kunetseka kana iwe ukapedza nguva sezvo isingashatise kana kurasikirwa nehunhu.
Huwandu hwemvura: Soy inodururwa kana kunyoroveswa nekaviri mvura yakawanda muhuwandu, kureva kuti, kana ukashandisa mukombe wesoya wakagadzirwa unofanirwa kuisa makapu maviri emvura. Nekudaro, kana iwe ukaibika iyo zvakananga, iwe uchazoda 2 yehuwandu hwayo, inova maviri nehafu matanho.
Dhonzai: Ini handikurudzire kuti ubvise soy zvakanyanya. Saka kanganwa nezve kushandisa jira rakachena kana pepa rekicheni sezvo iwe uchikwanisa kumhanyisa njodzi yekunyanyisa kuoma. Chinhu chakanakisa muzviitiko izvi kushandisa strainer, saka iwe unowana iripi jisi.
Kubika: Kana uchinge wadhonzwa, unogona kuibika kwemaminitsi makumi maviri mumuto wemuriwo kana ratatouille kuti uwane kunaka.
Sevha nguva: unogona kubika soya kweanopfuura zuva rimwe kana kweinopfuura imwechete yekubheka. Kana uchinge wagadzirira, chengeta mumudziyo usina kudzivirira mukati mefiriji. Iyo yakachengetedzwa zvakakwana pakati pemazuva matatu neana.
Uye ikozvino zvaunenge uchitoziva zvinhu zvakawanda nezve zvakagadzirwa soy, unotoshinga kuzvishandisa? 😉
Mamwe mashoko - Yekutanga recipe: Muriwo wakasungirirwa muto mapiritsi
Mifananidzo - Meredith Petrick, Kelly Sikkema na Unsplash / Polina Tankilevith naPexel / Veganmente y Antonio Cansino naPixabay