Zosintha zabwino kwambiri zamafuta a canola | Njira 10 zabwino zophikira

Author: Joost Nusselder, wolemba buku la The Essential Japanese mealner cookbook Idasinthidwa July 8, 2022

Mafuta a canola ndi mafuta a masamba omwe amapangidwa kuchokera ku mbewu za canola zomwe zimaphwanyidwa kuti atulutse mafutawo.

Ndi imodzi mwa mafuta odziwika kwambiri komanso omwe amagwiritsidwa ntchito kawirikawiri chifukwa ndi oyenerera njira zosiyanasiyana zophikira ndipo motero yakhala yofunika kwambiri m'makhitchini ambiri apanyumba.

Koma nthawi zina, timafunikira cholowa m'malo mwa mafuta a canola.

Mafuta a mpendadzuwa ndi imodzi mwazabwino kwambiri m'malo mwa mafuta a canola chifukwa amasinthasintha pophika komanso kuphika. Ndiwofanana kwambiri ndi mafuta a canola potengera utsi wake, kukoma kwake ndi mtundu wake ndipo angagwiritsidwe ntchito m'malo mwa mafuta a canola m'maphikidwe ambiri.

Palinso zosankha zina zabwino, kuphatikiza mafuta opangidwa, mafuta owala bwino, mafuta, mafuta kokonatimafuta a avocado, mafuta a nandolo, mafuta a soya. Butter ndi maapulosi angagwiritsidwenso ntchito!

Ndikufotokozerani momwe mungapezere mafuta abwino kwambiri a canola m'malo mwa Chinsinsi chanu.

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Zomwe muyenera kuyang'ana m'malo mwa mafuta a canola

Mafuta a canola ndi ofunikira kwambiri. Ili ndi malo okwera utsi, kukoma kosalowerera ndale, komanso mawonekedwe osapaka mafuta omwe amapangitsa kuti ikhale yabwino kuphika ndi kuphika.

Malo okwera utsi amapanga yabwino kwakuya ndi poto yokazinga chifukwa mutha kuyitenthetsa mpaka kutentha kwambiri, ndipo imasunga kutentha kumeneku popanda kuyaka.

Kuwala kwake komanso kukoma kosalowerera ndale kumapangitsa mafutawo kukhala abwino kwambiri pophika. Imawonjezera mawonekedwe ndi kulemera kwa zinthu zowotcha popanda kupitilira zokometsera zilizonse zosakhwima.

Mafuta a canola ndi otsika kwambiri kuposa mafuta ena ophikira chifukwa cha kuchepa kwake kwamafuta ambiri. Izi zimapangitsanso kukhala imodzi mwamafuta athanzi.

Ilibe kolesterol ndipo ili ndi Omega 3 fatty acids omwe ndi abwino pa thanzi la mtima.

Mukafuna mafuta ena a canola ndikofunika kusankha mafuta omwe ali ndi mbiri yabwino komanso yophikira.

Kusankha kwanu kudzadaliranso momwe mukukonzekera kuzigwiritsa ntchito - kaya kuphika kapena kuphika ndi kuphika.

Zomwe zili bwino m'malo mwa mafuta a canola ndi ziti?

Ndayika pamodzi ena mwapamwamba m'malo mwa mafuta a canola pansipa.

Ndafotokozera ubwino wawo ndi kufanana kwawo ndi mafuta a canola, ndi kugwiritsa ntchito bwino kwa mtundu uliwonse.

Mafuta a mpendadzuwa: m'malo mwa mafuta a canola onse

Mafuta a mpendadzuwa ndi amodzi mwamalo abwino kwambiri olowa m'malo mwa mafuta a canola chifukwa amasinthasintha mofanana pankhani yophika ndi kuphika.

(onani zithunzi zambiri)

Pankhani ya utsi wake, kukoma ndi mtundu wake, ndizofanana kwambiri ndi mafuta a canola.

Itha kugwiritsidwa ntchito ngati m'malo mwachindunji mafuta a canola mumitundu yonse yophika ndi kuphika. Itha kugwiritsidwa ntchito m'malo mwa mafuta a canola mu zikondamoyo.

Zimagwira ntchito bwino pakuwotcha mozama komanso mozama ndipo ndi njira yathanzi komanso yopanda ndale.

Gwiritsani ntchito chiŵerengero cha 1: 1 ngati mafuta a canola.

Ndimakonda njira iyi organic kuchokera Spectrum.

Phunzirani zambiri za mitundu yosiyanasiyana ya mafuta ophikira komanso momwe amagwirira ntchito:

Mafuta amphesa: m'malo mwathanzi labwino kwambiri lamafuta a canola

Mafuta a mphesa amafanananso kwambiri ndi mafuta a canola, koma amasinthidwa pang'ono ndipo amapereka njira yabwino kuposa mafuta ena amasamba omwe amatha kukonzedwa kwambiri.

Ndiwonso mafuta osalowerera ndale omwe amapereka chinyezi chokwanira pakuphika popanda kupitilira zokometsera.

(onani zithunzi zambiri)

Itha kugwiritsidwa ntchito m'malo mwa mafuta a canola mu muffins.

Kutsika kwake kwa utsi kumatanthauza kuti ndi yabwino kusonkhezera-kukazinga, kuyaka mozama ndi kuphika.

Gwiritsani ntchito chiŵerengero cha 1: 1 kuti mutenge mafuta a canola.

La Tourangelle ali wotulutsa wabwino amawonetsa mafuta amphesa kwa kuphika kwanu.

Mafuta a Safflower: m'malo mwa mafuta a canola mukaphika mkate

Zopanda utoto komanso zopanda kukoma, zokhala ndi utsi wambiri, mafuta a safflower ndi malo ena abwino m'malo mwa mafuta a canola.

Mafuta a Safflower ali ndi mawonekedwe ofanana ndi mafuta a canola.

(onani zithunzi zambiri)

Ikhoza kugwiritsidwa ntchito bwino pophika. Ndiwolowa m'malo mwa mafuta a canola pophika mkate.

Ndizoyenera kuphika kutentha kwambiri, monga kuphika kapena kukazinga. Oléico amapereka okwera mtengo komanso okwera mtengo oleic safflower mafuta.

Mafuta a azitona: m'malo mwa mafuta a canola mu saladi

Mafuta a azitona ndi amodzi mwamafuta achilengedwe, athanzi komanso amakhala ndi maluwa okoma ake.

Sibwino kuti muwotchere kwambiri chifukwa utsi wake umakhala wocheperapo kusiyana ndi mafuta ena ndipo sungathe kutenthedwa mpaka kutentha kwambiri.

(onani zithunzi zambiri)

Mafuta a azitona ayeneranso kupewedwa pophika chifukwa cha kukoma kwake kwakukulu komwe kungakhudze kukoma kwa zinthu zophikidwa.

Ikhoza kukhala m'malo mwa mafuta a canola pamene imagwiritsidwa ntchito popanga saladi, marinades, kapena sauteing.

Gwiritsani ntchito chiŵerengero cha 1: 1 kuti mutenge mafuta a canola.

Yesani organic owonjezera namwali mafuta a azitona ochokera ku Bono Val di Mazara Sicilian PDO.

Mafuta a kokonati: m'malo mwa mafuta a canola mu ma muffin ophika

Mafuta a kokonati ndi njira yabwino ngati mukufuna cholowa m'malo mwa mafuta a canola.

(onani zithunzi zambiri)

Mafuta a kokonati samagwirizana kwambiri ndi kutentha kwambiri komanso kuwotcha chifukwa ali ndi utsi wochepa komanso amawotcha mosavuta.

Ndizoyenera kwambiri kuphika, makamaka makeke, ma muffins ndi makeke komwe mungadalire kuti zotsatira zake zimakhala zofanana kwambiri.

Zimapereka chinyezi chokwanira, popanda kukoma kokonati kolimba komwe munthu angayembekezere.

Itha kulowetsedwa mwachindunji mu kuchuluka komweko, koma mafuta a kokonati angafunikire kusungunuka asanayambe kugwiritsidwa ntchito.

Garden of Life imapereka kwambiri mafuta otchuka komanso osinthika owonjezera a kokonati.

Mafuta a Avocado: m'malo mwa mafuta a canola okazinga

Mafuta opuma ndi mafuta athanzi ndipo ali ndi kukoma kwake, koma siamphamvu kwambiri ngati mafuta a azitona. Chotsalira chokha ndichoti ndi okwera mtengo komanso sichipezeka mosavuta.

Imatengedwa kuti ndi imodzi mwazinthu zolowa m'malo mwa mafuta a canola pakuwotcha.

(onani zithunzi zambiri)

Ndibwinonso pazakudya za saladi komanso zowotcha masamba ndipo zimagwira ntchito modabwitsa pakuphika.

Itha kugwiritsidwa ntchito ngati m'malo mwachindunji mafuta a canola pophika, m'malo mwathanzi komanso okoma.

Mafuta a avocado oyengeka ochokera ku BetterBody Foods ali ndi kukoma kopanda ndale ndipo ndi mafuta ophikira opangira zonse

Mafuta a mtedza: m'malo mwa mafuta a canola muzakudya zaku Asia ndi zikondamoyo

Mafuta a mtedza ali ndi kukoma kwa mtedza komwe kumakhudza kukoma kwa mbale iliyonse yomwe amagwiritsidwa ntchito.

Chinachake kukumbukira poganizira izi ngati m'malo mafuta canola ndi kuti anthu ambiri matupi awo sagwirizana chiponde motero mafuta.

(onani zithunzi zambiri)

Imakhala ndi utsi wambiri ndipo ndiyoyenera makamaka ku zakudya zaku Asia ndi zokazinga, koma kukoma kwa mtedza wachilengedwe kumatha kupitilira mbale zokhala ndi zokometsera zosakhwima.

Ndiwolowa m'malo mwa mafuta a canola pokazinga. Ndimakonda mafuta a mtedza wokazinga kuchokera ku La Tourangelle kwa kukoma kowonjezera.

Mafuta a soya: m'malo mwa mafuta a canola pophika kutentha kwambiri

Mafuta a soya atha kukhala amodzi mwazinthu zosazolowereka m'malo mwa mafuta a canola, koma ngati akupezeka mosavuta, ndi imodzi mwazabwino kwambiri.

(onani zithunzi zambiri)

Mofanana ndi mafuta a peanut, mafuta a soya ali ndi utsi wambiri, kotero mutha kuzigwiritsa ntchito pokazinga ndi kuphika pa kutentha kwakukulu popanda chiopsezo chowotcha mafuta.

Ndizoyeneranso njira zina zophikira monga sautéing ndi kuthirira masamba musanawotchedwe kapena kuphika mu uvuni.

Zilinso njira yabwino poyerekeza ndi mafuta a canola pamene muli kuphika teppanyaki.

Kukoma kwake kosalowerera ndale kumatanthauza kuti mutha kugwiritsanso ntchito mafuta a soya pophika komanso muzovala za saladi ndi sauces.

Werenganinso: Kodi mafuta ophikira mpunga ndi abwino kuphika? Werengani za utsi wake wapamwamba

Butter

Sikuti ndi 'mafuta', koma batala amagwiritsidwa ntchito kwambiri pophika. Zimapangitsa kuti zinthu zophikidwa zikhale zofewa, zokhala ndi batala komanso kukoma kokoma.

(onani zithunzi zambiri)

Butter nthawi zambiri amasungunuka asanawonjezedwe ku maphikidwe ndipo amatha kukhala abwino kuphika m'malo mwa mafuta a canola nthawi zambiri, makamaka zikondamoyo, ma muffin ndi ma scones.

Choyipa chokha ndichakuti batala ali ndi mafuta ambiri komanso ma calories, zomwe zimapangitsa kuti ikhale yopanda thanzi.

Kawirikawiri, theka la chikho cha mafuta a canola amalowetsedwa ndi 2/3 chikho cha batala wosungunuka.

Kwa batala, ndimakonda mitengo ya Kerry Gold kuchokera ku msipu wobiriwira wa ku Ireland.

Msuzi wa Maapulo: Cholowa chabwino kwambiri chosakhala mafuta m'malo mwa mafuta a canola

Ngati mukuyang'ana cholowa m'malo mwathanzi ndipo mwina mukufuna kuchepetsa ma calories muzophika, msuzi wa apulo ndi cholowa m'malo mafuta canola.

Amapereka chinyezi chofunikira pophika komanso amawonjezera kukoma kokoma.

(onani zithunzi zambiri)

Maonekedwe a zinthu zophikidwa adzakhala ochepa kwambiri ngati mumagwiritsa ntchito maapulosi okha, choncho ndi bwino kusinthanitsa theka la mafuta a canola ndi maapulosi ndikugwiritsa ntchito mafuta ena.

Onetsetsaninso kugula wopanda zotsekemera, komanso wosalala (osati chunky) maapulosi kotero imaphatikizapo zosavuta kwambiri mu batter yanu.

Monga maapulo ali okoma mwachilengedwe, mungafune kusintha kuchuluka kwa shuga komwe mumawonjezera ku Chinsinsi.

Tengera kwina

Monga mukuwonera, ngati mafuta a canola atha kunyumba, kapena mukufuna kuyesa zosakaniza zina, pali zingapo zomwe mungachite.

Monga nthawi zonse, m'malo mwake, mutha kupeza kuti chomaliza sichimafanana ndendende ndi choyambirira, makamaka pakuphika.

Maonekedwe ake ndi zokometsera zitha kukhala zosiyana pang'ono - koma mutha kupeza kuti zimakoma kwambiri!

Komanso phunzirani zomwe zili bwino m'malo mwa mafuta a sesame, popeza sizipezeka nthawi zonse

Onani bukhu lathu latsopano lophika

Maphikidwe apabanja a Bitemybun okhala ndi zokonzera chakudya chokwanira komanso kalozera wazophika.

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Joost Nusselder, yemwe anayambitsa Bite My Bun ndi wotsatsa, bambo ndipo amakonda kuyesa chakudya chatsopano ndi zakudya zaku Japan pamtima pa chilakolako chake, ndipo limodzi ndi gulu lake akhala akupanga zolemba zakuya za blog kuyambira 2016 kuthandiza owerenga okhulupirika ndi maphikidwe ndi nsonga zophika.