Okara: Zakudya Zapamwamba Zomwe Simunamvepo Za- Ubwino Wathanzi & Zambiri

Author: Joost Nusselder, wolemba buku la The Essential Japanese mealner cookbook Ndasinthidwa August 3, 2022

Okara kapena Soya Pulp ndi zamkati zomwe zimakhala ndi mbali zosasungunuka za soya zomwe zimatsalira pambuyo posefedwa soya popanga mkaka wa soya ndi tofu. Nthawi zambiri imakhala yoyera kapena yachikasu.

Ndi gawo la zakudya zachikhalidwe za ku Japan, Korea, ndi China, ndipo kuyambira zaka za zana la 20 lakhala likugwiritsidwa ntchito muzakudya zamasamba zamitundu yakumadzulo.

Okara ndiye mtundu wakale kwambiri mwa mitundu itatu yoyambira ya soya. Zina ziwiri ndi chinangwa cha soya (miphika ya soya wothira bwino), ndi soya cotyledon/isolate ulusi (ulusi womwe umatsalira pambuyo popanga mapuloteni a soya, omwe amatchedwanso "soya protein isolate").

M'nkhaniyi, ndikuuzani zonse zomwe muyenera kudziwa zokhudza okara, kuyambira momwe zimakhalira mpaka momwe mungagwiritsire ntchito pophika.

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Kuzindikira Zodabwitsa za Okara

Okara ndi chakudya chachikhalidwe cha ku Japan chomwe chimapangidwa kuchokera ku soya. Amadziwikanso kuti soya zamkati kapena tofu dregs. Mukapangidwa mkaka wa soya, zisenga zosasungunuka zomwe zimatsalira zimatchedwa okara. Zinthu zachikasu, zoyera izi ndizomwe zimachitika popanga tofu. Okara ndi chinthu cholimba chomwe chimabwera m'magulu ang'onoang'ono kapena mawonekedwe owuma, pansi.

Kupanga kwa Okara

Kupanga okara kumaphatikizapo zotsatirazi:

• Nyemba za soya zimaviikidwa m'madzi usiku wonse.
• Kenako soya woviikidwayo amasindidwa ndi madzi kuti apange mkaka wa soya.
• Kenako mkaka wa soya umatenthedwa ndikuutenthetsa.
• Coagulant imawonjezeredwa ku mkaka wa soya kuti apange tofu.
• Zamkati zotsalazo zimasefedwa, zomwe zimapangitsa okara.

Momwe Mungakonzekere Okara

Okara akhoza kukonzedwa m'njira zosiyanasiyana malinga ndi mbale yomwe mukufuna kuphika. Nawa maupangiri amomwe mungakonzekere okara:

• Mukagula okara watsopano, iyenera kusungidwa mufiriji ndikugwiritsidwa ntchito mkati mwa tsiku limodzi kapena awiri. Mukagula okara wozizira, akhoza kusungidwa mufiriji kwa miyezi isanu ndi umodzi.
• Kukonzekera okara kuti agwiritsidwe ntchito mu recipe, mukhoza kuphika kapena kugwiritsa ntchito osaphika.
• Kuti muphike okara, yikani m'madzi kwa mphindi 10 mpaka ikhale yofewa komanso yopanda ndale.
• Kuti mugwiritse ntchito okara osaphika, ingowonjezerani ku maphikidwe anu monga momwe zilili.

Maphikidwe a Okara

Nawa maphikidwe otchuka a okara:

• Okara burgers: Sakanizani okara ndi zinyenyeswazi za mkate, masamba odulidwa, ndi zokometsera kuti mupange phala lamasamba.
• Ma cookies a Okara: Gwiritsani ntchito okara m'malo mwa ufa mu maphikidwe a cookie.
• Msuzi wa Okara: Onjezani okara ku supu ya masamba kuti muwonjezere mapuloteni ndi kapangidwe kake.
• Okara tofu: Sakanizani okara ndi mkaka wa soya ndi coagulant kuti mupange mbale yonga tofu.

Komwe mungapeze Okara

Okara angapezeke m'misika ya ku Japan ndi ku China, komanso m'masitolo ena azaumoyo. Mafakitole ena a tofu amagulitsanso okara. Ngati simukupeza okara watsopano, mutha kugulanso okara wozizira pa intaneti.

Kodi Flavour ya Okara ndi chiyani?

Okara ndi mankhwala opangidwa ndi tofu, ndipo mawonekedwe ake ndi kukoma kwake kumadalira ngati ndi yatsopano kapena youma. Okara watsopano ali ndi mawonekedwe ofewa, onyowa, komanso ophwanyika, pamene okara wowuma amakhala granular ndi powdery. Kukoma kwa okara ndi kofewa komanso kopanda kukoma, zomwe zimapangitsa kuti aziphika mosiyanasiyana.

Kodi Okara Amakoma Bwanji?

Okara amapangidwa kuchokera ku zamkati za soya, ndipo ali ndi kukoma kwa mtedza wofanana ndi mkaka wa soya. Akaphikidwa, okara amakhala ndi zokometsera zomwe zimayamwa bwino zokometsera zokometsera ndi ma asidi a zomera. Kukoma kwa okara sikulowerera ndale, zomwe zimapangitsa kuti zikhale zofunikira pazakudya zambiri.

Kuyerekeza Okara ndi Zakudya Zina Zopangira Soya

Poyerekeza ndi tofu, okara ndi mafuta ochepa ndipo ali ndi mapuloteni ochepa. Komabe, ndi gwero labwino la fiber ndipo ndi losavuta kuphika. Okara amadziwikanso kuti soya pulp, mung bean pulp, kapena soya zamkati, kutengera mtundu wa nyemba zomwe zimagwiritsidwa ntchito popanga.

Momwe Mungagwiritsire Ntchito Okara mu Maphikidwe

Okara atha kugwiritsidwa ntchito muzakudya zotsekemera komanso zokoma. Nazi njira zina zogwiritsira ntchito okara pophika:

• Onjezani okara ku supu kapena mphodza kuti muwonjezere mapuloteni ndi fiber.
• Gwiritsani ntchito okara monga choloweza mmalo mwa nyama mu burgers kapena meatballs.
• Sakanizani okara ndi nyama yapansi kuti ikhale yathanzi komanso yodzaza.
• Gwiritsani ntchito okara muzophika monga ma muffins kapena mkate kuti muwonjezere michere.
• Pangani mkaka wapakhomo wa okara posakaniza okara woviikidwa ndi madzi ndikusefa pansalu.
• Mangi okara m'matumba ang'onoang'ono kuti asungidwe mosavuta ndikugwiritsa ntchito maphikidwe.

Zomwe zili m'kati mwa Okara: Zakudya Zakudya

Okara ndi chinthu chopangidwa kuchokera ku soya ndi tofu, ndipo chimakhala ndi magawo osasungunuka a soya. Ndiwopatsa thanzi kwambiri ndipo ndi gwero labwino la mapuloteni ndi fiber. Mapuloteni omwe ali mu okara akuti ndi pafupifupi 20-25% ya kulemera kwake kowuma, komwe ndikwapamwamba kuposa tofu. Zakudya zamafuta a okara ndizokwera, zomwe zimapangitsa kuti zikhale zowonjezera pazakudya zilizonse.

Mafuta acids ndi isoflavones

Okara imakhalanso ndi mafuta ambiri, kuphatikizapo linoleic ndi linolenic acid. Mafutawa ndi ofunikira kuti thupi lizigwira ntchito moyenera ndipo sangathe kupangidwa ndi thupi lokha. Okara ilinso ndi ma isoflavones, omwe ndi mankhwala a zomera omwe amagwirizanitsidwa ndi ubwino wambiri wathanzi, kuphatikizapo kuchepetsa chiopsezo cha matenda a mtima ndi mitundu ina ya khansa.

Mavitamini ndi Chinyezi

Okara ndi gwero labwino la mavitamini, kuphatikizapo vitamini B ndi vitamini E. Amakhalanso ndi chinyontho chochuluka, chomwe chimapangitsa kuti zikhale zofunikira kwambiri pa zinthu zophikidwa ndi maphikidwe ena omwe amafunikira chinyezi.

Tryptin Inhibitors ndi Fermentation

Okara ili ndi trypsin inhibitors, yomwe imatha kusokoneza kagayidwe koyenera komanso kuyamwa kwa michere. Komabe, zoletsa izi zitha kuonongeka mosavuta pophika bwino kapena kupesa. Kuwotchera kungathenso kupititsa patsogolo thanzi la okara poonjezera kupezeka kwa zakudya zina ndikupangitsa kuti zikhale zosavuta kuyamwa.

Kugwiritsa Ntchito Zodyera ndi Kugulitsa

Okara amadyedwa ndipo angagwiritsidwe ntchito m'maphikidwe osiyanasiyana, kuphatikizapo zophika, ma burgers a veggie, ndi smoothies. Amagwiritsidwanso ntchito pamalonda ngati chakudya, ndipo okara wochuluka amapangidwa chaka chilichonse ngati chopangidwa ndi mkaka wa soya ndi tofu. Kutaya okara moyenera ndikofunika, chifukwa ndi zinthu zodzaza, zopanda pake, komanso zopanda pake zomwe zimakhala zovuta kuzigwira.

Zokolola Zazakudya

Zokolola zapachaka za okara m'matani a metric ndi mamiliyoni, zomwe zimapangitsa kukhala gwero lazakudya zambiri. Kuphatikizira okara muzakudya zanu kungakupatseni thanzi labwino, kuphatikiza kuchuluka kwa mapuloteni ndi fiber, mafuta ofunikira, ndi isoflavones.

Kuchokera ku Soya kupita ku Okara: Njira Yopanga

Kupanga kwa okara kumagwirizana kwambiri ndi kupanga mkaka wa soya ndi tofu. Nawa masitepe omwe akukhudzidwa pakupanga kwa okara:

• Soya amaviikidwa m'madzi usiku wonse kuti awonjezere chinyezi.
• Kenako soya woviikidwayo amasindidwa ndi madzi kuti apange matope.
• Kenako slurry amawiritsidwa ndikusefa kuti apeze mkaka wa soya.
• Mkaka wa soya umaumizidwa pogwiritsa ntchito coagulant monga nigari kapena gypsum kuti apange tofu.
• Zamkati zotsalira kuchokera pakusefera zimadziwika kuti okara.

Mtengo wa Nutrition wa Okara

Okara ndi gwero lalikulu lazakudya zopatsa thanzi, zomanga thupi, ndi mafuta ofunikira. Nazi zina mwazabwino za okara:

• Okara ali ndi mapuloteni ambiri, omwe ali ndi 20%.
• Okara ali ndi ulusi wosungunuka komanso wosasungunuka, womwe ndi wofunikira pa thanzi la m'matumbo ndikuchepetsa ziwopsezo zamtima.
• Okara ali ndi mafuta ochepa komanso ma calories, zomwe zimapangitsa kuti zikhale zofunikira pazakudya zochepetsera thupi.
• Okara ndi gwero labwino la calcium, iron, ndi mchere wina.

Pangani Zopanga ndi Okara: Njira Zosiyanasiyana Zogwiritsira Ntchito Soya Pulp

Okara ndi chilengedwe komanso cholemera chomwe chingagwiritsidwe ntchito mu mbale zosiyanasiyana. Nazi njira zina zogwiritsira ntchito okara pophika:

• Kufalitsa: Sakanizani okara ndi madzi kuti mupange kufalikira komwe kungagwiritsidwe ntchito pa mkate kapena zofufumitsa.
• Mbale: Onjezani okara m'mbale yanu ya mpunga kuti muwonjezere chakudya chamafuta.
• Zakudya: Sakanizani okara muzakudya zomwe mumakonda, monga soups, stews, ndi casseroles.
• Njira: Gwiritsani ntchito okara ngati chomangira popanga ma burgers a veggie kapena meatballs.
• Kusakaniza: Sakanizani okara ndi ufa kuti mupange chisakanizo chabwino chomwe chingagwiritsidwe ntchito pophika.

Maphikidwe Achikhalidwe cha ku Japan

Okara ndiwofunika kwambiri pamwambo Zakudya zaku Japan. Nawa maphikidwe achi Japan omwe amafunikira okara:

• Okara wowiritsa: Wiritsani okara m'madzi kwa mphindi 10-15 ndikuwonjezera ku supu ya miso kapena mugwiritseni ntchito ngati mbale yakumbali.
• Okara Mochi: Sakanizani okara ndi ufa wa mpunga wonyezimira, shuga, ndi madzi kuti mupange mtanda. Pangani mtanda kukhala mipira yaying'ono ndi nthunzi kwa mphindi 10-15.
• Okara Sake: Sakanizani okara ndi sake ndi mirin ndikusiya kuti ikhale kwa mphindi 30. Sakanizani osakaniza ndi kusangalala chifukwa.

Kusunga Okara

Okara akhoza kusungidwa m'njira zosiyanasiyana malinga ndi momwe anakonzera. Nazi njira zingapo zosungira okara:

• Kuyanika: Idyani okara pa thireyi ndi kuumitsa padzuwa kapena mu dehydrator. Mukawuma kwathunthu, sungani mu chidebe chopanda mpweya mu pantry.
• Kuzizira: Okara akhoza kusungidwa mufiriji kwa miyezi itatu. Yezerani okara ochulukirapo ndikusunga mu chidebe kapena thumba lafiriji.
• Zindikirani: Ndikofunikira kudziwa kuti kusunga okara kumafuna chisamaliro chachikulu paukhondo. Madzi aliwonse owonjezera amatha kusokoneza ubwino wa okara ndikupangitsa kuti awonongeke.

Raw Okara

Okara akhoza kudyedwa yaiwisi, koma ndikofunika kuzindikira kuti okara yaiwisi imakhala ndi zakudya zambiri zomwe zingakhudze shuga wa magazi. Nazi njira zina zodyera okara yaiwisi:

• Onjezani ku Smoothies: Sakanizani okara yaiwisi mu smoothie yomwe mumakonda kuti muwonjezere mapuloteni ndi fiber.
• Okara Bowl: Sakanizani okara yaiwisi ndi zipatso, mtedza, ndi njere za mbale ya kadzutsa yathanzi komanso yodzaza.
• Kufalikira kwa Okara: Sakanizani okara yaiwisi ndi zonunkhira zomwe mumakonda ndi zitsamba kuti mufalitse mokoma komanso mophweka.

Ndi njira zosiyanasiyana zogwiritsira ntchito okara, mutha kuyamba kuphatikiza zamkati za soya muzakudya zanu ndikuwona kusiyana komwe kungapangitse pakuphika kwanu.

Komwe Mungapeze Okara: Katundu Waukhondo Mukufuna Kukumba Mozama

Ngati muli ndi mwayi, mutha kupeza okara watsopano pamsika waku Japan waku Japan kapena sitolo yazaumoyo. Masitolo ena akuluakulu amagulitsanso, nthawi zambiri m'gawo la firiji pafupi ndi tofu. Yang'anani mu chidebe cha pulasitiki kapena thumba, lokonzekera kugwiritsa ntchito mbale yanu yotsatira.

Pitani ku Factory ya Soya Milk

Ngati mukufuna kuyika manja anu pa okara watsopano, konzani ulendo wopita ku fakitale ya mkaka wa soya. Nthawi zambiri amazigulitsa patsamba, ndipo mutha kuwona momwe zimapangidwira. Ndizosangalatsa kuwona njira yonse kuyambira soya mpaka mankhwala omalizidwa.

Amaundani Iwo

Ngati simukupeza okara watsopano, musadandaule. Nthawi zambiri mumatha kuzipeza m'gawo lafiriji lamisika yaku Asia kapena masitolo apadera. Zimaundana bwino, kotero mutha kuzisunga ndikukhala nazo nthawi iliyonse yomwe mukufuna kuphika.

Pangani Anuanu

Ngati mukukumana ndi zovuta, mutha kupanga okara yanu kunyumba. Zomwe mukufunikira ndi mkaka wa soya ndi strainer kapena cheesecloth. Ingosungani mkaka wa soya ndikuyika okara pambali. Gwiritsani ntchito nthawi yomweyo kapena muyimitsenso mtsogolo.

Leftover Okara

Ngati mwadzipangira tofu kapena mkaka wa soya, mudzakhala ndi okara otsala. Osachitaya! Ndi chakudya chodabwitsa chomwe chili ndi mafuta ochepa komanso fiber ndi mapuloteni ambiri. Gwiritsani ntchito kupanga patties, kuwonjezera ku supu kapena mphodza, kapena mugwiritse ntchito m'malo mwa zinyenyeswazi za mkate mu maphikidwe.

Online

Zonse zikalephera, mutha kugula okara pa intaneti nthawi zonse. Yang'anani pamasamba apadera azakudya kapena pa Amazon. Ingoonetsetsani kuti mwawerenga ndemanga ndikuwona tsiku lotha ntchito musanagule.

Kodi Okara Yaiwisi Ndi Yotetezeka Kudya?

Okara ndi wopangidwa kuchokera ku mkaka wa soya, womwe uli ndi fiber, carbohydrate, ndi mapuloteni. Ndiwotchuka kwambiri pazakudya za ku Japan ndipo amagwiritsidwa ntchito muzakudya zosiyanasiyana. Okara nthawi zambiri amagulitsidwa monyowa kapena mowuma ndipo ndi chinthu chabwino, chomata pang'ono chomwe chimasiyana mu makulidwe.

Kukonzekera Okara Kuti Agwiritse Ntchito

Okara nthawi zambiri amawiritsidwa kapena kuwiritsidwa asanagwiritsidwe ntchito m'maphikidwe. Njirayi imathandiza kuchotsa zinthu zonse zosungunuka ndikuzipangitsa kuti zikhale zotetezeka kuti zimwe. Komabe, anthu nthawi zambiri amadabwa ngati kuli kotetezeka kudya okara yaiwisi.

Kodi Okara Angadyedwe Yaiwisi?

Okara yaiwisi ndi yabwino kudya, koma sizovomerezeka. Okara yaiwisi imakhala ndi kukoma kowawa pang'ono komanso mawonekedwe a njere, zomwe zingakhale zosasangalatsa. Kuphatikiza apo, okara yaiwisi imakhala ndi anti-zakudya zomwe zimatha kusokoneza kuyamwa kwa michere.

Okara: Mphamvu Yothandizira Zaumoyo

Okara sikuti amangokhala ndi zopatsa mphamvu zokha komanso amakhala ndi michere yofunika yomwe imathandizira thanzi lonse. Lili ndi mankhwala achilengedwe otchedwa mapuloteni ndi mavitamini omwe ndi ofunikira kuti thupi likule ndi kukula.

Imalimbitsa Thanzi la Immune ndi Kulimbana ndi Kuwonongeka kwa Oxidation

Okara ali ndi ma antioxidants ambiri omwe amalimbana ndi ma free radicals, omwe amatha kuwononga ma cell ndikupangitsa kukula kwa khansa. Kafukufuku wasonyeza kuti okara imakhala ndi lectin, yomwe imatha kulepheretsa kukula kwa maselo ndikuletsa kufalikira kwa maselo a khansa.

Anticancer Properties

Ngakhale palibe umboni wotsimikizirika wakuti okara amatha kuchiza khansa, kafukufuku wasonyeza kuti ali ndi mankhwala oletsa khansa. Mu kafukufuku wina, okara wokhazikika adawonetsa kuti amalepheretsa kukula kwa maselo a khansa ya m'mawere.

Imathandizira Thanzi la Magazi

Okara alinso ndi iron yambiri, yomwe ndi yofunika kwambiri popanga maselo ofiira a magazi. Zingathandize kupewa kuchepa kwa magazi m'thupi komanso kuthandizira thanzi labwino la magazi.

Okara vs Tofu: Skinny ndi chiyani?

Tofu ndi okara onse amapangidwa kuchokera ku soya, koma kusiyana kwake kuli mu kapangidwe kake. Tofu amapangidwa kuchokera ku mkaka wa soya, pamene okara ndi mankhwala opangidwa ndi tofu. Okara ndi ulusi wosasungunuka ndi mapuloteni omwe amakhalabe mkaka wa soya utachotsedwa mu soya.

Ubwino wa Zaumoyo

Okara amadziwika chifukwa cha thanzi lake, makamaka polimbikitsa thanzi la m'mimba. Kuchuluka kwa fiber mu okara kumathandiza kuyendetsa matumbo, kupewa kudzimbidwa komanso kulimbikitsa kugaya bwino. Kuphatikiza apo, fiber mu okara imatha kuthandizira kuchepetsa cholesterol ndikuchepetsa thupi.

ntchito

Tofu ndi chinthu chosunthika chomwe chingagwiritsidwe ntchito pazakudya zosiyanasiyana, kuchokera ku chipwirikiti mpaka ku smoothies. Okara, kumbali ina, nthawi zambiri amagwiritsidwa ntchito ngati chowonjezera chazakudya kapena m'maphikidwe omwe amayitanitsa chopangira chamafuta ambiri. Okara atha kugwiritsidwa ntchito ngati choloweza m'malo mwa nyama m'zamasamba zamasamba, m'malo mwa kufunikira kwamafuta ambiri komanso mafuta a cholesterol.

Mapindu a Khungu

Okara sizothandiza kokha kwa ziwalo zamkati komanso pakhungu. Kuchuluka kwa mapuloteni mu okara kumapangitsa kuti ikhale chinthu chabwino kwambiri chopangira zinthu zosamalira khungu. Okara amatha kuthandizira kudyetsa ndi kunyowetsa khungu, kulisiya likuwoneka bwino komanso labwino.

Pomaliza, ngakhale tofu ndi okara onse amapangidwa kuchokera ku soya, amasiyana malinga ndi kapangidwe kake, kadyedwe, komanso kagwiritsidwe ntchito kake. Tofu imakhala ndi mapuloteni ambiri komanso calcium, zomwe zimapangitsa kuti ikhale gwero labwino kwambiri lazakudya, pomwe okara ili ndi michere yambiri yazakudya komanso ma carbohydrate, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna kuwonjezera kuchuluka kwa fiber. Kuonjezera apo, okara amadziwika chifukwa cha thanzi lake, kulimbikitsa thanzi la m'mimba komanso kuthandizira kuchepetsa thupi, ndipo amatha kugwiritsidwa ntchito pazinthu zosamalira khungu.

Kutsiliza

Ndiye muli nazo zonse zomwe muyenera kudziwa za okara ndi chifukwa chake ndizowonjezera pazakudya zanu. 

Mutha kugwiritsa ntchito ngati cholowa m'malo mwa ufa muzowotcha, monga chowonjezera cha protein ndi fiber pazakudya zanu, komanso ngati chopangira chopangira tofu. 

Kuphatikiza apo, ili ndi kukoma kosalowerera ndale, kotero mutha kuyigwiritsa ntchito muzakudya zilizonse!

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.