Huna Nutritional: E ʻike i nā Pono
ʻO ka hū meaʻai kekahi ʻano o ka hū i ulu pono ʻia no kona waiwai meaʻai. Hoʻohana ʻia ia i loko o nā kīʻaha like ʻole, mai nā sopa a i nā salakeke, a i loko o kekahi mau cheeses. He mea hoʻololi vegan kaulana ia no ka cheese parmesan.
No laila, e nānā kākou i ke ʻano a me ka hoʻohana ʻana.
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ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.
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ʻO ka hoʻomaopopo ʻana i ka hū meaʻai: He mea hoʻohuihui a me nā mea momona
He aha ia Nutritional Yeast?
ʻO ka hū meaʻai kahi ʻano hū i loaʻa maʻamau i ka hale kūʻai, ma ka ʻāpana meaʻai kūlohelohe a olakino paha. He hū hoʻopau ʻole ia, ʻo ia hoʻi, ua make a ʻaʻole hiki ke hoʻohana ʻia no ka hū ʻana a i ʻole ka hana ʻana. Hana ʻia ka hū meaʻai ma o ka hoʻoulu ʻana a me ka hoʻomaʻamaʻa ʻana i kahi kānana hū i kapa ʻia ʻo Saccharomyces cerevisiae. Ua koho pono ʻia kēia kānana no kāna ʻano meaʻai meaʻai a ua ulu ʻia ma kahi ʻano synthetic e hana i kahi huahana hope loa i waiwai i nā huaora a me nā minela.
He palekana anei ka hū Nutritional e ʻai?
Manaʻo ʻia ka hū meaʻai he palekana ke ʻai, akā aia kekahi mau mea e hoʻomanaʻo:
- Maʻiʻo Sodium: Hiki ke kiʻekiʻe ka hū meaʻai i ka sodium, no laila he mea nui e nānā i ka lepili a hoʻohana me ka hoʻohaʻahaʻa.
- Ke Kaʻina Hana: Hiki ke hoʻopaʻa ʻia kekahi mau mea hū meaʻai me nā meaʻai synthetic, no laila he mea nui e heluhelu i ka lepili a koho i kahi huahana i hana liʻiliʻi ʻia.
- Allergies: ʻO ka hū meaʻai he mea maʻi maʻamau no kekahi poʻe, no laila he mea nui e makaʻala i nā maʻi allergies ma mua o ka hoʻāʻo ʻana.
ʻO nā meaʻai a me nā pono olakino o ka huʻu meaʻai
Waiwai Nutritional o ka Huna Nutritional
ʻO ka hū meaʻai kahi ʻano hū i waiwai nui i nā protein a me nā meaʻai. Hiki iā ia ke kōkua i nā hana like ʻole o ke kino e like me ka hoʻoponopono ʻana i ke kino, pale i ka nalowale ʻana o ka ʻiʻo, a kōkua i ka ulu ʻana o ka ʻiʻo. Loaʻa i ʻelua teaspoon o ka mea hū meaʻai ma kahi o 9 mau kalama o ka protein, e lilo ia i kumu nui o ka protein i hoʻokumu ʻia i nā mea kanu.
Pehea e hoʻokomo ai i ka hū meaʻai i kāu ʻai
ʻO ka mea hū meaʻai he ʻono a me ka cheesy a hiki ke hoʻokani ʻia i nā meaʻai kanaka no nā kaukani makahiki. Inā hopohopo ʻoe e pili ana i ke ala maikaʻi loa e hoʻohui ai i ka hū meaʻai i kāu meaʻai, eia kekahi mau manaʻo:
- E kāpīpī iā ia ma luna o ka popcorn a i ʻole nā mea kanu ʻai
- E hoʻohui i ka soups, stews, a me nā ʻuala
- E hoʻohana iā ia i mea hoʻonani no nā kīʻaha pasta
- E hana i kahi kīʻaha vegan me ka hū meaʻai
E nānā mau me kāu kauka ma mua o ka hana ʻana i nā hoʻololi koʻikoʻi i kāu meaʻai, ʻoiai inā loaʻa iā ʻoe kekahi mau kūlana olakino.
ʻIke Nutritional
He aha nā meaʻai i loaʻa i loko o ka hū meaʻai?
ʻO ka hū meaʻai he protein piha, e hāʻawi ana i nā waikawa amino āpau e pono ai ke kino kanaka. Hoʻokaʻawale ʻia ʻo ia ma ke ʻano he meaʻai meaʻai ma muli o kona kiʻekiʻe o ka huaora. Hāʻawi ka 1/4 kīʻaha o ka mea hū meaʻai:
- Nā kāleka 60
- 8 grams o ka pilina
- 4 mau kolamu o nā kālika
- 3 mau huna o ka puluniuʻai
- 0 kalama o ke kō
- 0.5 gram o ka momona
- 0 grams o ka momona momona a trans
- 0 milligrams o ka cholesterol
- 5 milligrams o ka sodium
- 320 milligrams o ka potassium
- 9 milligrams o ka hao
- 60 milligrams o ka magnesium
- 30 milligrams o ka calcium
- 0.5 micrograms o ka huaora D
- 1.4 milligrams o ka huaora B6
- 2.4 micrograms o ka huaora B12
- 0.5 milligrams o ka thiamine
- 0.1 milligrams o riboflavin
- 4.5 milligrams o ka niacin
- 0.1 milligrams o ka folate
- 0.1 milligrams o ka waikawa pantothenic
He aha kāu e nānā ai i ke kūʻai ʻana i ka mea hū meaʻai?
I ke kūʻai ʻana i ka mea hū meaʻai, he mea nui e nānā i ka papa inoa o nā meaʻai e hōʻoia i ka paʻa ʻole a paʻa ʻia me nā huaora i ʻōlelo ʻia. Hiki ke ʻokoʻa nā waiwai meaʻai ma muli o ka brand a me ka nui o ka lawelawe ʻana. Hiki i kekahi mau lama ke kūʻai aku i ka hū meaʻai ma ke ʻano he paʻa a paʻa ʻole paha. ʻO kahi punetune o ka mea hū meaʻai e hāʻawi i kahi 20 calories a me 2 grams o ka protein.
Pehea e hoʻokomo ai i ka hū meaʻai i kāu meaʻai Vegan
1. Ma ke ʻano he Topping
Makemake ʻia ka hū meaʻai e nā vegans a me nā mea ʻole vegans no kona ʻono nutty a cheesy. He mea hoʻohui maʻalahi a momona loa i kēlā me kēia kīʻaha. Eia kekahi mau ala e hoʻohana ai iā ia ma ke ʻano he topping:
- E kāpīpī iā ia ma luna o nā sopa, nā salakeke, a me nā mea kanu ʻai no ka hoʻonui ʻana i ka meaʻai a me ka ʻono.
- E hoʻohana iā ia ma ke ʻano he pani no ka paʻakai paʻi ʻia ma nā kīʻaha pasta, nā nachos, a me nā mea hana pahū.
- ʻO nā ʻuala i hoʻomoʻa ʻia me kahi dollop o ka vegan sour cream a me kahi kāpīpī o ka mea hū meaʻai no kahi kiʻi momona a ʻono.
2. I loko o nā kīʻaha ʻono
Hoʻokumu ka hū meaʻai i kahi ʻono e like me cheddar ke hoʻohui ʻia i nā kīʻaha ʻono. Eia kekahi mau ala e hoʻohana ai ia mea i kāu kuke ʻana.
- E hoʻohui i ka tofu a i ʻole nā hua manu no kahi ʻono cheesy me ka waiu ʻole.
- E hana i kahi mea hollandaise vegan ma ka hui ʻana i ka hū meaʻai, turmeric, kālika, a me ka wai lemon.
- E hoʻohana iā ia i loko o kahi risotto creamy a i ʻole chickpea stew no ka meaʻai hou a me ka ʻono.
3. I loko o nā mea kālua
Hiki ke hoʻohana ʻia ka hū meaʻai i loko o nā meaʻai i hoʻomoʻa ʻia e hāʻawi i kahi ʻono ʻono a me ka nutty. Eia kekahi mau ala e hoʻohana ai ia mea i kāu kuke ʻana:
- E hoʻohui i ka biscuit a i ʻole ka paila palaoa no kahi ʻono cheesy.
- E hoʻohana iā ia i loko o ka pesto no ka hoʻonui ʻana i ka meaʻai.
- E kāpīpī iā ia ma luna o ka popcorn a i ʻole e hoʻolei ʻia me ka popcorn popped a me ka pata vegan no kahi ʻai ʻono.
4. I loko o nā lole gula a me nā kīʻaha
Hiki ke hoʻohana ʻia ka hū meaʻai e hoʻohui i kahi waihoʻoluʻu gula a me ka ʻono ʻono i nā lole a me nā meaʻai. Eia kekahi mau ala e hoʻohana ai:
- E hoʻohui i ka lole kālika no kahi kī ʻono.
- E hoʻohana iā ia i loko o kahi lole turmeric no ka meaʻai hoʻohui a me kahi kala gula.
- E hoʻohui iā ia i kahi miki ʻoniʻoni no ka pasta a i ʻole nā mea kanu no kahi ʻono cheesy me ka ʻole o ka waiu.
5. Ma ke ano he Pani
Hiki ke hoʻohana ʻia ka hū meaʻai ma ke ʻano he pani no nā mea ʻai he nui i ka kuke vegan. Eia kekahi mau ala e hoʻohana ai i mea pani.
- E hoʻohana iā ia ma ke ʻano he pani no ka paʻakai i ka vegan mac a me ka ʻai ʻai.
- E hoʻololi i ka hū meaʻai no ka hū torula i kēlā me kēia meaʻai e pono ai.
- E hoʻohana iā ia ma ke ʻano he mea pani no ka moa a i ʻole ka pipi i loko o nā sopa a me nā stews.
I ka pōkole, ʻo ka mea hū meaʻai he mea maʻamau a kūlohelohe e hāʻawi i ka nui o ka hiki ke hoʻohui i ka meaʻai a me ka ʻono i kāu meaʻai vegan. Inā makemake ʻoe e hoʻohui i kahi ʻono cheesy i kāu kīʻaha punahele a makemake wale paha e hāʻawi i kahi meaʻai liʻiliʻi, hiki i ka mea hū meaʻai ke hāʻawi i nā hopena āu e pono ai. No laila, e kauoha i ka pauda melemele a ho'āʻo me nā ʻano ʻano like ʻole e hoʻohana ai i kāu kuke ʻana!
Nā hopena ʻaoʻao a me ka palekana
Hiki i nā manaʻo ʻino
Manaʻo ʻia ka mea hū meaʻai he palekana no ka ʻai ʻana, akā hiki i kekahi poʻe ke loaʻa i ka ʻeha liʻiliʻi a i ʻole ka ʻili ʻana o ka maka ma muli o ke kiʻekiʻe o ka niacin, i ʻike ʻia ʻo ka huaʻa B3. He mea makemake maoli kēia no kekahi poʻe no ka mea, kōkua ka niacin i ka ʻai ʻana a me ka ʻono umami. Eia nō naʻe, no ka poʻe pilikia me nā kumu kūlohelohe a paʻa o ka niacin, hiki ke hoʻopilikia i kekahi mau pilikia.
Nā hemahema o ka Enzyme
ʻO kekahi mau meaʻai kuʻuna e like me GAPS a me Paleo e noʻonoʻo i ka mea hū meaʻai he kumu kōkua o nā enzymes no ka ho'ōla ʻana a me ka ʻai ʻana. Eia nō naʻe, nele paha kekahi poʻe i nā enzyme piha e wāwahi i ka glutamic acid i loko o ka mea hū meaʻai, hiki ke hoʻopilikia i ka digestion a me nā pilikia.
Nā Hana Hoʻoiho
ʻOiai kakaikahi nā hihia i paʻi ʻia o ka maʻi hū meaʻai, aia nō. Hiki i kekahi poʻe ke loaʻa i ka hives, ka hānō, a i ʻole nā hōʻailona maʻi ʻē aʻe ma hope o ka ʻai ʻana i ka hū meaʻai. Ma kahi haʻawina hoʻokele liʻiliʻi, ua ʻai kekahi keikikāne e loaʻa ana i ka hānō i ka pizza a me ka berena me ka hū meaʻai, a ua hoʻopilikia maikaʻi ʻia kona olakino.
Pale ana i na pilikia
No ka hōʻemi ʻana i ka hoʻokumu ʻana o nā hopena maikaʻi ʻole, pono e noʻonoʻo i ke kumu a me ka maikaʻi o ka mea hū meaʻai. He haʻahaʻa loa nā huahana hū Brewers i ka glutamic acid ma mua o nā huahana hū meaʻai, he mea nui paha ia i kekahi poʻe. Inā makemake ʻoe e ʻalo loa i ka hū meaʻai, hiki iā ʻoe ke hoʻohui me nā kumu ʻē aʻe o nā huaora B a i ʻole e unuhi iā lākou mai nā meaʻai ʻē aʻe. He mea nui nō hoʻi e pale aku i ka ʻike ʻana i nā wela kiʻekiʻe i ka wā e hana ai i ka mea hū meaʻai, no ka mea hiki ke hoʻokumu ʻia nā huahana ʻino.
Panina
No laila aia iā ʻoe, nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka mea hū meaʻai. He mea hoʻomaʻamaʻa i hoʻopiha ʻia i nā meaʻai hiki ke hoʻohana ʻia i nā kīʻaha like ʻole. He ala maikaʻi loa ia e loaʻa ai kekahi mau huaora a me nā minela hou i kāu ʻai. No laila, mai makaʻu e hoʻāʻo! Manaʻo wau ua ʻike pono ʻoe i kēia alakaʻi.
E nānā i kā mākou puke kuke hou
ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.
E hoʻāʻo iā ia no ka manuahi me Kindle Unlimited:
Heluhelu manuahi
ʻO Joost Nusselder, ka mea nāna i hoʻokumu ʻo Bite My Bun kahi mea kūʻai aku ʻike, makuakāne a makemake i ka hoʻāʻo ʻana i ka meaʻai hou me ka meaʻai Kepanī ma ka puʻuwai o kona kuko, a me kāna hui e hana ana ʻo ia i nā ʻatikala blog hohonu mai 2016 e kōkua i nā poʻe heluhelu kūpaʻa. me nā meaʻai a me nā ʻōlelo kuke kuke.
