Lafiyayyen Lafiyayyen Vegan Sauya Fry Sauce tare da Babu Sugar | wannan shine girke -girke
Mutum na iya jayayya cewa kusan duk abincin Asiya da aka yi, ko miya na yau da kullun ko miya, ana cin ganyayyaki ko kayan lambu ko ganye.
Koyaya, wasu miya-soyayyen miya an ɗora shi da sukari wanda bazai yi kyau ga lafiyar ku ba.
Yawancin sauye-sauyen da aka shirya don kasuwanci sun ƙunshi sukari mai yawa (wasu sun kai kashi 19% na sukari).
Kuma ko da yake akwai mai kyau kwalba motsa soya miya, yawancin ba za su kasance mafi kyawun zaɓin lafiya ba.
Don gyara ɗan ƙaramin damuwa a cikin shirya abincinku mai daɗi, ana ba da shawarar ku dafa miya miya da kanku kuma ku bar sukari daga lissafin.
Duba sabon littafin dafa abinci namu
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Me yasa Vegan No Sugar Sauce ke Aiki
Yanzu da muka cire hakan daga hanyar, to zaku sami ra'ayi na gaba ɗaya game da tasirin lafiyar ƙara sukari a cikin abinci.
Yakamata ya zama zaɓin ma'ana don me yasa vegan miya-soya miya ba tare da sukari ba an ba da shawarar a cikin wannan labarin. Kuna iya jin daɗin duk fa'idodin kiwon lafiya da miya mai dafaffen miya zai ba da.
Ba tare da ambaton babban ɗanɗanonta ba duk da cewa ba a ƙara sukari a ciki ba - kuma har yanzu, sanya shi babban cakuda don naman sa, kaji, ko kayan lambu.
Abincin lafiya-free stir fry sauce sauce
Kayan aiki
- Tukunyar dafa abinci
Sinadaran
- 3/4 kofin abincin kaza
- 3 tbsp Soya Sauce low sodium
- 1 tbsp shinkafa vinegar
- 1/2 kofin ruwan pear
- 1 inch Ginger minced
- 1 tbsp tafarnuwa minced
- 1 tbsp sitaci masara
- 1 tbsp ruwa
Umurnai
- Gasa tukunyar dafa abinci zuwa matsakaici zafi.
- Yanke tafarnuwa da ginger zuwa ƙananan sassa.
- Ƙara dukkan kayan masarufi ban da sitaci masara da ruwa a cikin tukunya kuma a murɗa shi har sai cakuda ta fara kumfa.
- Ki barshi ya tafasa kadan yayin da ki ka dauki karamin kwano ki zuba masara da ruwa a ciki ki hada su waje daya.
- Ci gaba da dafa tukunyar dafa abinci yayin ƙara masara kuma ci gaba da hura miya har sai isasshen ruwa ya ƙafe don kaurin da kuke so. Ko kuma ƙara ɗan sitaci masara idan bai yi kauri ba a cikin mintuna kaɗan.
- Yanzu miya ta shirya, za ku iya bar shi ya huce kuma ku sanya shi cikin akwati don adanawa ko fara amfani da shi nan da nan a cikin kwanon soya
Menene miya-soya da aka yi da shi?
Yawancin soya miya ana yin su ne da soya miya, vinegar shinkafa, man sesame, ginger, tafarnuwa, sugar, broth, sriracha, da masara. Tabbas, girke-girke na miya ya bambanta ta yanki.
Kuma idan kun babu shinkafa vinegar za ka iya amfani da daya daga cikin wadannan sinadaran kazalika.
Koyaya, yana da mahimmanci a lura cewa miya yawanci yana ɗauke da sukari da yawa.
Ana ƙara sukari a cikin miya amma soya miya ya riga ya ƙunshi sukari, don haka akwai mai yawa. Amma girke-girkenmu a wannan shafin ba su da sukari, don haka za ku iya jin dadin abincin ba tare da jin laifi ba.
Shin miya-soya vegan ne?
Yawancin shahararrun miya 0 soya miya su ne vegan. Nemo miya da aka yi da molasses. Hoisin miya shima kusan ko da yaushe vegan ne. Amma, yana da kyau a duba lakabin da girke-girke don tabbatarwa.
Kikkoman soya sauce sanannen nau'in miya ne mai cin ganyayyaki wanda ake amfani dashi a cikin soya.
Soya sauce vegan ne saboda an yi shi da waken soya, alkama, gishiri, da ruwa.
Asia Stir-Fry Sauce tare da molasses maimakon sukari
Sinadaran:
- 3/4 kofin kayan lambu broth
- 3 tbsp na low sodium soya miya
- 1 tbsp shinkafa vinegar
- 1 tbsp masara sitaci
- 1.5 tsp molasses
- 1 tbsp ruwa
Hanyar dafa abinci:
- Kunna murhu kuma saita skillet atop, sannan saita saita zuwa matsakaici ko ƙaramin zafi.
- Ƙara dukkan abubuwan da ke cikin skillet ɗin kuma a murƙushe su na mintuna kaɗan har sai cakuda ta fara kumfa.
- Ka bar skillet na ɗan lokaci ka ɗauki ƙaramin kofi kuma ka haɗa ruwan 1 na ruwa da masara a ciki. Da zarar an gauraya sosai kuma cakuda ya zama mai ɗaci, to a zuba a cikin kwanon tare da saucepan.
- Rike skillet ɗin zafi yayin da ake ciɗa miya akai -akai kuma duba idan miya ta yi kauri zuwa matakin da kuke so.
Lafiyayyan abinci mai gina jiki:
Don Girman Bayarwa na tablespoon 1 (18g)
Calories 25 Calories daga Fat 0 (0%)
Darajar yau da kullun (%)
Jimlar Fat0g
Sodium 720 MG 30%
Carbohydrates 6g -
Net carbs 6g -
Fiber 0 g 0%
Glucose 4 g
Protein 0 g
Bitamin da Ma'adanai
Vitamin A 0 μg 0%
Vitamin C 0 MG 0%
Calcium 0 MG 0%
Iron 0mg 0%
Molasses mai zaki ne daga sukari. Yana da ruwan 'ya'yan itace mai tattarawa wanda ke samowa daga beets na sukari da rake. Yafi yawa a sifar syrup.
Molasses ba shine sukari mai tsabta ba kuma yana da fa'idodin kiwon lafiya da yawa, amma har yanzu yana da ƙima a cikin sukari. Ina son wannan madadin sukari a cikin soya miya a can.
Sugar-Free Stir Fry Sauce girke-girke tare da zuma
Wannan shine madadin miya-soya miya-wannan ba kayan girke-girke bane saboda yana ɗauke da zuma. Yi la'akari da shi a madadin mai daɗi.
Wani madadin sukari a cikin soya miya shine zuma. Shin ya fi sukari kyau?
Duk da yake yana da ƙimar GI mai ƙima, wanda ke nufin ba ya ɗaga matakan sukari na jini da sauri kamar yadda sukari mai tsabta yake yi, zuma yana da daɗi sosai kuma kuna iya amfani da ƙarancin zuma a cikin miya don ƙawata su.
Yana da ƙarin adadin kuzari a kowace hidima don haka yakamata kuyi la’akari da wannan lokacin yin wannan soyayyen miya.
Sinadaran don Babban Tasa:
• 1 lb kaza
• 1 broccoli kambi - a yanka a cikin fure
• karas 2 - a yanka a cikin dinari guda
• 2 seleri stalks - yankakken
• Albasa 1 - yankakken
• 1 ja barkono - yankakken
• 8 oz namomin kaza - yankakken
• 2 tsp man sesame
• Kofuna 4 na shinkafa launin ruwan kasa - don hidima
Sinadaran don Sauce Sauce (Babu Sugar)
• ½ kofin soya miya
• ½ kofin madarar kaji
• 1 tsp masara
• 1 tsp zuma
• 1 tsp man sesame
• 1 tsp shinkafa vinegar
• 1 tbsp ƙasa ginger
• Tafarnuwa cloves 2 - minced
Hanyar dafa abinci:
- Ƙirƙiri miya da farko ta hanyar haɗa dukkan abubuwan da ke cikin ta a cikin babban kwano. Yakamata miya ta sami isasshen ƙara don girke -girke 2, don haka yi amfani da rabin akan abincin farko kuma adana sauran a cikin firiji don sake amfani don cin abinci na biyu.
- Bayan yin miya, a yanka kajin cikin ƙananan cizo kuma a yanka kayan marmari ma.
- Kunna murhu kuma saita bugun zafi zuwa babban zafi, sannan sanya babban skillet a saman. Heat sesame man zuwa 150 - 180 ° Celsius.
- Da zarar skillet ya yi zafi sosai, to sai a soya kajin na tsawon mintuna 3 - 4 sannan a duba ko ya zama launin ruwan zinari. Cire soyayyen kaji daga skillet kuma canja wuri zuwa babban farantin kuma bari sanyi.
- Ƙara 1 tsp na man sesame sannan a soya kayan lambu har sai sun yi laushi (mintuna 3).
- Wannan lokacin dafa kajin tare da rabin miya a cikin skillet na wasu mintuna 3.
- Ku bauta wa zafi tare da launin ruwan shinkafa.
Lafiyayyan abinci mai gina jiki:
Adadin A Yin aiki
Calories 255 Calories daga Fat 116
Darajar yau da kullun (%)
Jimlar Fat 13g gram 20%
Fat Fat 1.5g gram 8%
Fat mai yawa - 0.3 g
Cholesterol 53 MG 18%
sodium 644 MG 27%
Potassium 569 MG 16%
Jimlar Carbohydrates 12g grams 4%
Fiber na abinci 3.2 g gram 13%
Girman 3.8 g
Sunadaran 23g
Vitamin A 14%
Vitamin C 159%
Alli 8%
Ironarfe 10%
Wannan zai yi kyau tare da vegan tofu teppanyaki tasa!
Yawan Shan Suga Yana da Mugu a gare ku
Sugar wani sinadari ne a cikin mashahuran abinci kamar spaghetti, ketchup, ruwan 'ya'yan itace, har ma da miya mai kwalba.
Sakamakon rashin dogaro da yawa akan abinci mai sauƙin sarrafawa don abinci da abubuwan ciye-ciye shine haɗarin da ba a zata ba a cikin ƙarin sukari a cikin su, wanda zai iya samun wasu manyan lahani a jikin ku.
Don faɗakar da ku game da haɗarin haɗarin kiwon lafiya wanda ƙara sukari zai iya bayarwa, mun yi jerin.
Anan akwai dalilai 10 da ke da goyon bayan kimiyya wanda yasa sukari yayi muku illa.
1. Rage nauyi
Abincin da aka yi da ɗanɗano kamar sodas, juices, da teas masu daɗi ana ɗora su da fructose. Fructose wani nau'in sukari ne mai sauƙi wanda ke kunna yanki a cikin kwakwalwa da ake kira tsarin limbic, wanda ke sa ku nemi ƙarin abinci. Yawan cin fructose shima yana haifar da jikin ku don haɓaka juriya ga leptin (hormone wanda ke sarrafa yunwa) wanda zai sa kwakwalwar ku tunanin kuna jin yunwa koyaushe! Duk tsawon lokacin da ba a amfani da kuzarin ku a cikin jikin ku daga duk abincin da kuka ci, daga baya, zai tara kamar kitse kuma ya sa ku yi nauyi wanda zai iya haifar da kiba da sauran matsalolin kiwon lafiya masu alaƙa.
2. Ƙaruwar Hadarin Ciwon Zuciya
An gudanar da sabon bincike wanda ya ƙunshi darussan gwaji 30,000 waɗanda aka rarrabu zuwa ƙungiyoyi 2 sun bayyana sakamako mai ban mamaki game da ƙarin amfani da sukari. An nemi ƙungiya ɗaya da ta cinye 17-21% na adadin kuzari daga ƙara sukari, yayin da aka nemi Rukuni na 2 ya cinye kalori 8% na irin abincin. Sakamakon binciken ya nuna cewa Rukuni na 1 yana da haɗarin 38% mafi girma na mutuwa daga cututtukan zuciya da na 2 saboda yawan sukari da aka ƙara. Bugu da ƙari rukunin 1 kuma yana da kumburi da babban triglyceride da hawan jini da matakan sukari na jini.
3. Yana haifar da kurajen fuska
Kuraje na tasowa daga jerin abubuwan da suka haɗa da haɓaka haɓakar androgen, samar da mai, da kumburi. Abinci mai daɗi da abin sha za su hanzarta aiwatar da waɗannan abubuwan cikin hanzari fiye da yadda kuke zato kuma saboda haka, fuskarku za ta samar da ƙarin kuraje sakamakon.
4. Yawan Karuwar Ciwon suga
Binciken kimiyya ya tabbatar da cewa yawan shan sukari yana da alaƙa da haɗarin haɓaka nau'in ciwon sukari na 2 na ciwon sukari.
Tare da ƙaruwa da bambancin samfura masu daɗi a kasuwa a zamanin yau (watau shayi mai daɗi, soda, ruwan 'ya'yan itace har ma da burodi, kayan lefe, da kayayyakin kiwo) yana da wuya mutane su zaɓi abin da za su ci. Matsalar yawan sukari a cikin jinin ku shine ƙwayoyin ku suna haɓaka juriya na insulin wanda a ƙarshe zai haifar da ciwon sukari. Hukumar Lafiya ta Duniya (WHO) wacce reshe ce ta Majalisar Dinkin Duniya kwanan nan ta wallafa wani bincike da ya shafi yawan kasashe 175. Sakamakonsa ya nuna cewa cinye calories 150 na sukari (ko kwatankwacin gwangwani 1 na soda) a kowace rana yana ƙara haɗarin kamuwa da ciwon sukari zuwa kashi 1.1.
5. Hadarin Ciwon daji
wannan labarin, wanda ya dogara da binciken Jami'ar Texas, ya nuna yadda cutar sankarar mama ke da alaƙa da babban abincin sukari. Idan kuna cin sukari da yawa, kuna haɗarin haɓaka ciwon daji na esophageal, ciwon huhu, da ciwon daji na ƙaramin hanji, da kuma ciwon daji na endometrial a cikin mata. Kodayake waɗannan karatun suna kan matakin farko amma sakamakon da suka gano yana da ban tsoro, in ji kaɗan.
6. Ƙarin Hadarin Ciwo
Bisa lafazin wannan Mata masu babban glycemic index suna da ƙarin damar 23% na haɓaka ɓacin rai saboda tsoma bakin carbohydrates da/ko yin aiki azaman mai haɓakawa ga wasu hormones don haifar da abin da ke haifar da ɓacin rai. Amma maza kuma suna iya kamuwa da baƙin ciki idan suna da babban glycemic index kuma.
7. Hanzarta Fata da Tsarin Tsufawar Selula
Shin kun ji game da kalmar ƙarshen samfuran ƙarshen glycation (AGEs) kafin? Idan ba ku yi ba, da kyau abu ne mai kyau da kuke karanta wannan labarin.AGE yana lalata collagen da elastin. Waɗannan sunadaran ne waɗanda ke taimakawa fatar jiki ta shimfiɗa da kiyaye bayyanar samari. Kuna samun AGE a cikin abinci mai daɗi da abin sha. AGEs kuma suna da alhakin rage telomeres, wanda ke nufin cewa ba kawai zai sa ku tsufa ba amma kuma zai sa ku ji tsufa yayin da yake lalata chromosomes ɗinku don haka taƙaita tsawon rayuwar ku.
8. Rage Kuzarinka
Na taɓa tuna ganin likitan da ba ya aiki yana kula da mutumin da ya fado da alewa da cakulan. Na tambaye shi dalilin da ya sa yake gudanar da kayan zaki maimakon ya kai tsohuwa asibiti. Kamar yadda wataƙila kuke tsammani, matar ta sami haɗarin ciwon sukari. Sakamakon haka, tafiya zuwa ER ba lallai bane tunda mutum yana buƙatar haɓaka makamashi. Daga baya, na gano cewa kawai kuna ba da kayan zaki ga mutanen da suka suma saboda asarar kuzari kuma ba sa cin kayan zaki da yawa, saboda yayin da zai ba ku ƙarfin kuzari na ɗan lokaci, tsawan lokacin shan kayan zaki na iya rage ƙarfin ku ma!
9. Yana haifar da Ciwon Hanta mai kitse
Abinci, abin sha, abun ciye-ciye, biredi, da kayan ƙamshi waɗanda ke ɗauke da sikelin masara na masara (HFCS) na iya lalata hanta da haɓaka cikin cutar hanta mai kitse. Kwayoyinmu suna shan glucose, sucrose, da sauran nau'ikan sugars cikin sauƙi. Koyaya, hanta ce kawai ke rushe fructose. Jiki yana amfani da fructose da ya lalace azaman makamashi. Amma da yawa daga ciki yana tarawa kamar mai kuma da zarar wannan kitse ya kewaye hanta, to yana yin muni daga can. Kuna iya haɓaka cututtukan hanta kamar cutar hanta mai kitse da sauran yanayin likita kamar ciwon sukari.
10. Yana Kara Rage Hankali
Masana kimiyya Jan T. Kielstein, MD na Makarantar Kiwon Lafiya ta Hannover, Hannover, Jamus; Dr. Paul K. Crane, MD, MPH na Jami'ar Washington, Seattle, WA, da sauran masana kimiyya sun gano wani abu a cikin sabon binciken su. Akwai hanyar haɗi tsakanin dementia da matakan glucose mai yawa a cikin jinin mutanen da matsakaicin shekarunsu ya kasance shekaru 76. Wannan tabbaci ne na haɗarin lafiyar sukari. Abincin da aka ƙara da sukari yana haifar da barazana ga lafiyar ɗan adam.
Shirye-shiryen Ganyen Ganyen Ciye-Ciye Mai Sauƙi
Kuna iya samun miya mai soyayyen kwalba mai cin ganyayyaki, amma samun waɗanda ba su da sukari yana da wuya. A sakamakon haka, kuna buƙatar bincika biredi waɗanda ke amfani da masu maye gurbin sukari.
Duk da cewa mafi kyawun zaɓi shine don yin miya na soyayyen miya, amma duk da haka zaku iya samun samfuran kan layi waɗanda ke siyar da kayan miya marasa daɗi da vegan.
Anan shine babban zaɓin mu don miya miya mai kwalba.
Seal Sama- Saukin Teriyaki marar sukari
Wannan miya ba ta da sukari da vegan. Teriyaki miya ce mai daɗi sosai, ana amfani da ita a cikin kowane irin soyayyen nama. Abokan ciniki sun yi iƙirarin cewa wannan miya tana ɗanɗano daidai da na asali ba tare da ƙarin sukari ba.
A taƙaice, yana da kyau ga masu mutuwa, masu ciwon sukari, ko waɗanda ke neman rage yawan amfani da sukari saboda kuna iya dafa abinci mai daɗi kuma ku tsallake abubuwan da ba su da kyau.
duba fitar jagoran teppanyaki na siyan mu don faranti da gasa kayan gida.
Duba sabon littafin dafa abinci namu
Girke-girke na iyali Bitemybun tare da cikakken mai tsara abinci da jagorar girke-girke.
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Karanta kyauta
Joost Nusselder, wanda ya kafa Bite My Bun shine mai siyar da abun ciki, uba kuma yana son gwada sabon abinci tare da abincin Jafananci a tsakiyar sha'awar sa, kuma tare da tawagarsa yana kirkirar labaran blog mai zurfi tun daga 2016 don taimakawa masu karatu masu aminci. tare da girke -girke da nasihun girki.