Imvubelo yokudla okunempilo i isengezo sokudla eyamukelwa kahle hhayi kuphela phakathi komphakathi we-vegan. Izici zayo, ukuguquguquka kwayo futhi ngaphezu kwakho konke ukunambitheka kwayo okumnandi kuzoyenza ibaluleke kakhulu ku-pantry yakho.
Ngaphambi kokuba uqale ukuyisebenzisa kuzindlela zakho zokupheka kuyathakazelisa kakhulu umazi kahle ukuze wazi, ngaso sonke isikhathi, ukuthi uphuzani.
Iyini ngempela imvubelo yokudla okunempilo?
Ukwazi ukuthi yini okufanele siqale ngayo eSaccharomyces cerevisiae, a ukhunta lwe-unicellular microscopic ogama layo lisho "ubhiya ushukela ukhunta." Lesi sikhunta sinezinhlobo eziningi ezahlukene, phakathi kwazo singathola imvubelo yotshwala, imvubelo yokwenza isinkwa futhi, yiqiniso, imvubelo enomsoco.
Le imvubelo itshalwa ezimobeni nasebhotolo molasses, iyabila futhi iyavunwa. Kuyabe sekugezwa bese kwenziwa inqubo ye pasteurization kanye nokomisa ukuyenza ingasebenzi.
Ngenxa yalesi sinyathelo sokugcina, imvubelo yokudla okunempilo iphephe kakhulu ekusetshenzisweni kwabantu. Yize, njengoba ayisebenziAsikwazi ukuyisebenzisa ukwenza isinkwa noma ubhiya.
Umphumela, ngemuva kwenqubo yawo yokukhiqiza, uwukudla esingakuthola kungumgubo we-powder noma wegolide noswidi nge ukunambitha nephunga ngamasu oshizi no-walnut.
Yize okubaluleke kakhulu ukuthi inconywe kakhulu ngokuqukethwe kwayo kwamaprotheni we inani eliphakeme lezinto eziphilayo, kanye namavithamini, amaminerali kanye nefayibha.
Ngabe imvubelo yokudla okunempilo iyafana nemvubelo?
Impendulo ngokusobala ithi cha akufani imvubelo yokudla okunempilo kunemvubelo kabhiya, yize kunokufana okuningi kunokuhluka.
Kuyiqiniso ukuthi amagama abo ahlala edala ukungabaza futhi asikwazi ukukhuluma ngelinye ngaphandle kokukhuluma elinye. Ngakho-ke ngizokutshela izinto ezimbalwa ngabo ukuze ungabadidanisi.
Imvubelo enomsoco nemvubelo kabhiya yizinhlobo ezimbili kweziningi ezahlukahlukene zemvubelo akhona futhi womabili awasebenzi.
Umehluko wokuqala omkhulu ukuthi imvubelo yokudla okunempilo iyatholakala ukutshala ikhowe ngenkathi imvubelo kabhiya ingumkhiqizo otholakala ngemuva kokuvutshelwa kokusanhlamvu okufana nokolweni noma ibhali.
Umehluko wesibili uthi ukunambitha. Ngokuthatha imvubelo yokudla okunempilo uzokwazisa ngokushesha ukunambitheka okuncane okufana noshizi noma amantongomane. Kodwa-ke, kwimvubelo ka-brewer ukunambitheka okumunyu kuyabonakala kakhulu. Kunezinguqulo ezikhishwe ngamadigri kodwa ukushelela kokunambitheka kwayo, kulashwa kakhulu noma kuyasebenza.
Ngaphezu kwalokho, kukhona labo abathi izinto noma izinto zamakhemikhali zingahlala kwimvubelo kabhiya ngemuva kwenqubo yokukhiqiza, njengoba kunjalo ama-sulphites (E220, E228).
Iziphi izakhiwo imvubelo yokudla okunempilo enayo?
Imvubelo yokudla okunempilo inikeza izinto ezifana ne-beta-glucan, trehalose, mannan, ne-glutathione esiza ukuqinisa amasosha omzimba.
Futhi ine amazinga abalulekile wamaminerali njenge-iron, i-selenium ne-zinc esiza ukulungisa ukulimala kwamaseli futhi ingenele ezinhlelweni zokuphulukisa.
Imvubelo yezomsoco yaziwa ngomnikelo wayo omkhulu ku amavithamini eqembu B kubalulekile emzimbeni wethu. I-thiamine, i-riboflavin, i-niacin, i-vitamin B6, i-folic acid ne-vitamin B12 enikeza amandla, yehlisa ukukhathala futhi ilawule uhlelo lwethu lwezinzwa oluphakathi, yingakho kunconywa kakhulu ukuwaphuza ngezikhathi zokuxineka.
Sus ama-probiotic nokuqukethwe kwe-fiber ephezulu Ziphinde zibe nemiphumela emihle kuflora yamathumbu nasekugayeni, okusiza ukulawula ushukela wegazi nokugcina amandla usuku lonke.
Inamafutha amancane, ayina-gluten, futhi ayiqukethe ushukela ongeziwe noma izivimbelakuvunda.
Ngingayitholaphi imvubelo yokudla okunempilo?
Impela manje usukhuthazwe ukuthi uzame futhi uzobe uzibuza ukuthi ungakutholaphi ukuze uqale ukujabulela ukunambitheka kwawo. Kholwa noma ungakukholwa, lo mbuzo unezimpendulo eziningi futhi kulula kunalokho okubonakala ngathi.
Ngaphandle kokungabaza ukhululekile kakhulu Ayikho imikhiqizo etholakele. ngoba izovela ngqo eshalofini kusuka kumthengisi kuya ekhishini lakho. Ungakhetha phakathi kwemikhiqizo ehlukene, amafomethi nezintengo.
Kepha futhi uzokuthola ku- izitolo ezikhethekile ku-dietetics kanye nokudla okunomsoco noma kuma-herbalists.
Ungayithatha kanjani imvubelo yokudla okunempilo?
Nansi iza ingxenye enhle kakhulu ngoba noma ngabe yakho ukunambitheka kunosawoti omncane ungayisebenzisa ekuphekeni okungenakubalwa. Kuyisikhundla esihle kakhulu soshizi ukuze uqale ukusisebenzisa ezitsheni zakho ze-pasta. Kancane kancane uzothola ukusebenza kwayo okuhlukahlukene futhi uzoqala ukukufafaza kumasobho, amasaladi, ama-pizza nelayisi.
Ngelinye ilanga uzothola ukuthi ifayela lakho le- ama-shakes nama-smoothies acebile futhi anempilo uma ufaka isipuni semvubelo yokudla okunempilo. Lapho-ke isinyathelo sokupheka ngayo sizofika futhi uzomangaza uzilungiselele izindlela zokupheka ezimnandi.
Uma upheka ngemvubelo enomsoco kufanele ukhumbule ukuthi kuyalulekwa ungeqi ku-65ºC ukugcina zonke izakhiwo zalo ziqinile.
Ukupheka ukuqala ukuthatha imvubelo yokudla okunempilo.
Manje njengoba usunenkinga ngaphakathi, ngiphakamisa ukuthi izindlela ezimbalwa ezilula ukuze ukwazi ukufaka imvubelo yokudla okunempilo ekudleni kwakho.
Ithanga nesobho lamakhowe: Phakathi kwazo zonke izindlela zokupheka esinazo eqoqweni lethu lamasobho nokhilimu, ngikukhethele lena ukuthi uyifafaze ngemvubelo yokudla okunempilo ngoba izogqamisa konke ukunambitheka kwayo.
I-vegan pesto: Enye iresiphi elula futhi emnandi yokuhlanganisa imvubelo yokudla okunempilo ekudleni kwakho. I-pesto hhayi i-vegans kuphela, kodwa futhi nalabo abangabekezeleli i-lactose noma i-protein protein.
Isigaxa sikabhubhisi namakhowe: elula nje njengeresiphi yangaphambilini yize kulula kakhulu ukuyijabulela ngoba kufanele uyisakaze esinkwa sakho osithandayo ukuthola ukunambitheka kwayo.
I-Vegan Risotto ene-Millet, i-Zucchini nama-Mushroom: Akuyona nje kuphela isidlo esinomsoco futhi esiphelele, futhi ilungele ama-coeliacs. Imvubelo yokudla okunempilo izokwenza lesi sidlo sibe nezinyosi futhi simnandi kangangokuba uzokhohlwa ngoshizi bangempela.
Ushizi weVegan Parmesan: Uma ukhuluma ngoshizi oyiqiniso, nayi inguqulo yeParmesan yokudla okukhethekile. Inokuthungwa nokunambitheka okufanayo kangangokuba kuzoba lula kakhulu ukumiselana.
Ushizi we-vegan eluhlaza: Futhi ukuqedela uhlu lwethu lwezindlela zokupheka ngemvubelo yokudla okunempilo, ngiphakamisa lolu shizi ongalusebenzisa njengesidakamizwa noma njengesidlwana esinempilo.
Ungacabanga ngombono omnandi noma inhlanganisela nalesi sithako esisha?
Imininingwane engaphezulu - Ithanga nesobho lamakhowe / I-vegan pesto / Ipayipi le-Aubergine nelamakhowe / I-Vegan risotto enamabele, i-zucchini namakhowe / Ushizi we-Vegan Parmesan / Ushizi we-vegan eluhlaza
Umthombo- Ikhishi nokudla kukaHarold McGee