Stevia mu Kuphika: Momwe Mungagwiritsire Ntchito Monga Cholowa M'malo Shuga

Author: Joost Nusselder, wolemba buku la The Essential Japanese mealner cookbook Idasinthidwa Juni 26, 2022

Stevia ndi chotsekemera komanso cholowa m'malo shuga chotengedwa m'masamba amtundu wa Stevia rebaudiana. Zomwe zimagwira ntchito za stevia ndi steviol glycosides (makamaka stevioside ndi rebaudioside), zomwe zimakhala ndi kutsekemera kwa shuga mpaka 150, zimakhala zosatentha, pH-zokhazikika, ndipo siziwotchera.

Mutha kugwiritsa ntchito stevia pophika m'malo mwa shuga. Ndi zotsekemera zachilengedwe zomwe sizimakhudza kuchuluka kwa shuga m'magazi monga momwe shuga amachitira, kotero ndi zabwino kwa anthu odwala matenda ashuga. Komanso, ndi zero zopatsa mphamvu!

Mu bukhuli, ndikuwonetsani momwe mungagwiritsire ntchito stevia pophika komanso zomwe muyenera kuyang'ana mukagula. Komanso, ndigawana maphikidwe omwe ndimawakonda pogwiritsa ntchito zotsekemera zachilengedwe izi.

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Kudziwa Stevia: Cholowa Choyenera Cha Shuga

Stevia ndi cholowa m'malo mwa shuga wachilengedwe chomwe chimachokera ku masamba a Stevia rebaudiana. Ndi mankhwala okoma azitsamba omwe amagwiritsidwa ntchito makamaka ngati m'malo mwaumoyo m'malo mwa shuga. Stevia imapezeka mumitundu yosiyanasiyana monga ufa, madzi okhazikika, ngakhale masamba.

Kodi Stevia ndi Wokoma Bwanji?

Stevia ndi wokoma kwambiri, ndipo pang'ono amapita kutali. M'malo mwake, akuti amakhala okoma nthawi 200-300 kuposa shuga. Izi zikutanthauza kuti supuni ya tiyi ya stevia imatha kusintha kapu yonse ya shuga. Komabe, ndikofunikira kudziwa kuti stevia ili ndi kukoma kosiyana pang'ono ndi shuga, ndipo anthu ena angafunikire kusintha momwe amakondera.

Kodi Ubwino Wogwiritsa Ntchito Stevia Ndi Chiyani?

Kugwiritsa ntchito stevia m'malo mwa shuga kuli ndi zabwino zambiri, kuphatikiza:

• Ndi zotsekemera zachilengedwe zomwe zilibe zosakaniza zilizonse.
• Ili ndi ma calories a zero, zomwe zimapangitsa kuti ikhale yabwino m'malo mwa shuga kwa iwo omwe akuwona kulemera kwawo kapena omwe ali ndi matenda a shuga.
• Simakhudza kuchuluka kwa shuga m'magazi, ndikupangitsa kuti ikhale njira yabwino kwa anthu odwala matenda ashuga.
• Ili ndi mawonekedwe amtundu womwe umapangitsa kuti ikhale njira yabwino kwambiri yopangira zowotcha ndi zophika.

Kodi ndingagwiritse ntchito bwanji stevia pophika?

Stevia angagwiritsidwe ntchito m'njira zosiyanasiyana, kuphatikizapo:

• Kuwaza pa oatmeal kapena yogurt m'mawa
• Onjezani khofi kapena tiyi ngati chotsekemera
• Amagwiritsidwa ntchito pophika ngati choloweza mmalo shuga
• Onjezani ku mphodza kapena sauces kuti mukhudze kukoma

Mukamagwiritsa ntchito stevia pophika, ndikofunikira kudziwa kuti ilibe kuchuluka kofanana ndi shuga, chifukwa chake ndikulimbikitsidwa kuwonjezera zina. Zosakaniza kubwezera izi. Kuphatikiza apo, stevia concentrate itha kugwiritsidwa ntchito kuwonjezera kutsekemera popanda kusintha kapangidwe kake.

Kupanga kwa Stevia: Kuchokera ku Chomera kupita ku Sweetener

Stevia ndi chomera chochokera ku South America, ndipo masamba ake akhala akugwiritsidwa ntchito kwa zaka mazana ambiri ngati zotsekemera zachilengedwe. Masiku ano, stevia amamera m'maiko ambiri padziko lonse lapansi, kuphatikiza China, Paraguay, ndi United States. Masamba amakololedwa ndi manja kapena makina kenako aunika padzuwa kapena m'malo owumitsa.

Kuchotsa Kutsekemera kwa Stevia

Masamba akawuma, amakonzedwa kuti achotse zinthu zotsekemera, zomwe zimatchedwa steviol glycosides. Umu ndi momwe zimachitikira:

• Masamba amathiridwa m'madzi otentha kuti atulutse steviol glycosides.
• Madziwo amasefedwa kuchotsa zonyansa zilizonse.
• Steviol glycosides amasiyanitsidwa ndi madzi pogwiritsa ntchito njira yotchedwa ion exchange kapena mpweya.
• Ufa kapena madzi otulukawo ndi stevia sweetener womwe mungagwiritse ntchito m'malo mwa shuga pophika.

Kuyeretsa Stevia kwa Ntchito Zosiyanasiyana

Stevia sweetener angagwiritsidwe ntchito m'njira zosiyanasiyana, kuyambira madontho amadzimadzi mpaka ufa wonyezimira. Kuti mupange mitundu yosiyanasiyana iyi, chotsitsa cha stevia chimadutsa njira zina zowonjezera:

• Pamadontho amadzimadzi, chotsitsa cha stevia chimasakanizidwa ndi madzi ndi zokometsera zina zachilengedwe kuti apange chokometsera chamadzimadzi chokhazikika.
• Pa ufa wa granulated, chotsitsa cha stevia chimasakanizidwa ndi chowonjezera, monga erythritol kapena inulin, kuti awonjezere voliyumu ndi kapangidwe kake.
• Pophatikiza kuphika, chotsitsa cha stevia chimaphatikizidwa ndi zotsekemera zina zachilengedwe, monga zipatso za monk kapena xylitol, kuti apange chinthu chomwe chimafanana ndi shuga ndipo chingagwiritsidwe ntchito pophika maphikidwe.

Ubwino Wogwiritsa Ntchito Stevia M'malo mwa Shuga

Stevia ndi choloweza mmalo shuga chodziwika chifukwa ali ndi maubwino angapo kuposa shuga wamba: +

• Stevia ndiwotsekemera kwambiri kuposa shuga, kotero mutha kugwiritsa ntchito zochepa kuti mukwaniritse kukoma komweko.
• Stevia ali ndi ma calories a zero ndi zero carbohydrates, zomwe zimapangitsa kukhala chisankho chodziwika bwino kwa anthu omwe ali ndi zakudya zochepa zama carb kapena ochepa.
• Stevia sichikweza shuga m'magazi, ndikupangitsa kukhala chisankho chabwino kwa anthu omwe ali ndi matenda a shuga kapena omwe amayesa kuyendetsa shuga wawo wamagazi.

Chifukwa chake, nthawi ina mukaphika, ganizirani kugwiritsa ntchito stevia m'malo mwa shuga kuti mukhale ndi thanzi labwino komanso lopatsa mphamvu zochepa zotsekemera.

Sinthani Zakudya Zanu ndi Kukoma kwa Stevia

Stevia ndi chotsekemera chachilengedwe, chokhala ndi zero-calorie chomwe chili choyenera kwa iwo omwe akuyesera kuchepetsa kudya kwawo shuga. Zimagwira ntchito powonjezera kutsekemera ku zakudya popanda ma calories owonjezera. Stevia imapezeka m'mitundu iwiri: ufa ndi madzi. Kutsekemera kwa stevia kumatengera zomwe mumakonda, ndipo ndikofunikira kuyang'ana zosinthika musanagwiritse ntchito m'maphikidwe. Supuni imodzi ya stevia ndi yofanana ndi kapu imodzi ya shuga. Stevita ndi mtundu wa stevia womwe umawerengedwa kuti ndi imodzi mwazakudya zokoma kwambiri pamsika.

Kuonjezera kukoma kwa stevia

Stevia ali ndi zinthu zomwe zimapangitsa kuti ziwonjezeko zokometsera kuwonjezera pazakudya zotsekemera. Zimagwira ntchito bwino kuphatikiza ndi zosakaniza zina zokometsera mopepuka. Stevia imapezekanso mumitundu yokometsera, monga mandimu kapena vanila, yomwe imatha kuwonjezera zokometsera zosiyanasiyana pazakudya zowotcha ndi maphikidwe ena. Stevia concentrate ndi mtundu wokhazikika kwambiri wa stevia womwe ungagwiritsidwe ntchito pang'ono potsekemera mphodza, zokazinga, ndi mbale zina zabwino kwambiri.

Kugwiritsa ntchito stevia muzinthu zophika

Stevia ikhoza kugwiritsidwa ntchito muzophika, koma ndikofunikira kuzindikira kuti ilibe mawonekedwe ofanana ndi shuga. Stevia kwenikweni ndi chotsekemera ndipo alibe mphamvu yofananira pakuwonjezera voliyumu kapena kuchita bwino pazakudya zowotcha. Komabe, stevia atha kugwiritsidwa ntchito kuphatikiza ndi zina m'malo mwa shuga kuti apange zakudya zokoma zomwe zimakhala zotsika kwambiri. Ma cookies a peanut butter ndi keke yofiira ya velvet ndi zitsanzo zochepa chabe za zinthu zophikidwa zomwe zingathe kupangidwa ndi stevia.

Kuwonjezera Stevia ku Zakudya ndi Zokhwasula-khwasula

Stevia atha kugwiritsidwanso ntchito pazakudya zopatsa thanzi, monga toast ya tchizi kapena mabisiketi a lattice. Itha kugwiritsidwanso ntchito pokonzekera chakudya, monga kuwonjezera pazakudya zamufiriji kapena chakudya chamadzulo. Stevia amatha kusintha kukoma kwa chakudya kapena chokhwasula-khwasula popanda kuwonjezera zopatsa mphamvu zowonjezera. Stevia atha kugwiritsidwanso ntchito kutsekemera monga ma cookies a peanut butter kapena keke yofiira ya velvet, zomwe zimakulolani kuti muzisangalala ndi zokometsera mukamatsatira zolinga zanu zaumoyo.

Stevia: Mitundu Yamitundu Yambiri Yophikira Zofuna Zanu

Stevia ndi chotsekemera chachilengedwe chomwe chikudziwika kwambiri ngati cholowa m'malo mwa shuga pophika ndi chakudya. Amapezeka makamaka ku United States ngati chakudya chowonjezera, koma amaloledwa ngati chotsekemera muzakudya ndi mankhwala. Stevia imapezeka mumitundu yosiyanasiyana, kuphatikiza:

• Ufa: Uwu ndiye mtundu wodziwika bwino wa stevia ndipo ndi wabwino m'malo mwa shuga muzowotcha. Lili ndi malemba omwe ali ofanana ndi shuga ndipo amatha kusakanikirana ndi zina zowonjezera kuti awonjezere zambiri.

• Zamadzimadzi: Stevia yamadzimadzi ndi mtundu wokhazikika wamafuta otsekemera ndipo ndi abwino kuwonjezera zakumwa kapena mphodza. Amagwiritsidwanso ntchito pophika ndi kuphika, koma angafunike kuyesa kuti apeze kuchuluka koyenera.

• Zosakaniza zoyeretsedwa: Awa ndi mitundu yambiri ya stevia yomwe imagwiritsidwa ntchito ngati m'malo mwa shuga. Nthawi zambiri amasakanizidwa ndi zinthu zina kuti awonjezere kukoma kwawo komanso kapangidwe kawo.

Ubwino wa Stevia paumoyo

Stevia ndi chotsekemera chachilengedwe chomwe chili ndi maubwino angapo, kuphatikiza:

• Ili ndi zopatsa mphamvu zochepa ndipo sikukweza shuga m'magazi, zomwe zimapangitsa kuti ikhale yabwino m'malo mwa shuga kwa anthu odwala matenda ashuga.

• Ndi gwero labwino la antioxidants, lomwe lingathandize kuteteza thupi ku kuwonongeka kwa ma free radicals.

• Zingathandize kuchepetsa kuthamanga kwa magazi komanso kupititsa patsogolo thanzi la mtima.

Kodi Stevia Angagwiritsidwe Ntchito Monga Cholowa m'malo Shuga Pakuphika?

Stevia ndi chotsekemera kwambiri, chotsekemera chachilengedwe chomwe chakhala chodziwika bwino m'malo mwa shuga m'zaka zaposachedwa. Amapangidwa kuchokera ku masamba a stevia ndipo amapezeka m'njira zosiyanasiyana, kuphatikizapo madzi, ufa, ndi piritsi. Stevia ndi chisankho chabwino kwa anthu omwe akufuna kuchepetsa kudya kwawo kwa shuga popanda kupereka kukoma kokoma.

Kusintha Shuga ndi Stevia mu Maphikidwe Ophika

Stevia atha kugwiritsidwa ntchito m'malo mwa shuga m'maphikidwe ophikidwa, koma ndikofunikira kukumbukira kuti siwowongoka m'malo mwake. Stevia ndiwotsekemera kwambiri kuposa shuga, chifukwa chake muyenera kugwiritsa ntchito pang'ono kuti mukwaniritse kukoma komweko. Nthawi zambiri, chikho chimodzi cha shuga chikhoza kusinthidwa ndi supuni ya tiyi ya ufa wa stevia kapena theka la supuni ya tiyi ya stevia yamadzimadzi.

Zinthu Zofunika Kukumbukira Mukamaphika ndi Stevia

Mukamagwiritsa ntchito stevia m'malo mwa shuga pophika, pali zinthu zingapo zofunika kuzikumbukira:

• Stevia siwothandiza kwambiri, chifukwa chake muyenera kuwonjezera zowonjezera kuti muchepetse shuga. Zomwe zimagwiritsidwa ntchito nthawi zambiri zimaphatikizapo nthochi, purees wa zipatso, ndi mazira.

• Stevia ndiwofunika kwambiri pazakudya zokhala ndi shuga wochepa komanso zopatsa mphamvu zochepa, koma ndikofunikira kudziwa kuti shuga weniweni pazakudya zanu zowotcha sizingakhale zotsika ngati mukuwonjezera zowonjezera kuti zithandizire kuchepa kwa shuga.

• Stevia imatha kukhala yopepuka pang'ono mu mtundu ndi kapangidwe kake kuposa shuga, kotero kuti zowotcha zanu zitha kukhala ndi mawonekedwe ndi mawonekedwe osiyana pang'ono kuposa momwe zikanakhalira mukadagwiritsa ntchito shuga.

• Stevia amatha kukhala ndi kukoma kowawa kowawa ngati sikugwiritsidwa ntchito moyenera. Ndikoyenera kuti muyambe ndi pang'ono ndikusintha momwe mungafunikire kuti mupeze mulingo woyenera wa kukoma kwa maphikidwe anu.

11 Zosintha Shuga Zomwe Muyenera Kuziganizira Pophika

Ngati mukuyesera kuchepetsa shuga kapena kuletsa zakudya, zolowetsa shuga ndi njira yabwino yopangira maphikidwe okoma omwe amakwaniritsa zosowa zanu zenizeni. Athanso kupereka zabwino zambiri paumoyo, monga kuchepetsa kudya kwa calorie ndikuthandizira kuwongolera shuga wamagazi.

Lamulo Lalikulu Losintha Shuga ndi Zosintha

Mukasintha shuga m'malo, ndikofunikira kuyeza moyenera kuti mutsimikizire kuchuluka kwake komanso kutsekemera. Nali lamulo loyenera kutsatira:

• 1 chikho cha shuga = supuni 1 ya stevia ufa kapena 1/3 mpaka 1/2 chikho cha shuga zina
• Supuni 1 ya shuga = 1/4 supuni ya supuni ya ufa wa stevia kapena 1 1/2 mpaka 2 supuni ya tiyi ya shuga zina
• Supuni 1 ya shuga = uzitsine wa ufa wa stevia kapena 1/2 mpaka 3/4 supuni ya tiyi ya shuga zina

Pangani Zopanga: Onjezani Zambiri ndi Zosakaniza Zina

Imodzi mwa njira zosavuta zowonjezerera zambiri pamaphikidwe anu otsekemera a stevia ndikuphatikiza zosakaniza zina. Maapulo ndi beets ndi zisankho ziwiri zabwino zomwe zingakuthandizeni kuwonjezera kukoma ndi fiber ku mbale zanu. Nawa malangizo angapo oti muyambe:

• Maapulo: Maapulo atsopano ndi abwino kwambiri chifukwa ndi osavuta kuwapeza ndikugwira nawo ntchito. Ingosendani ndi kuwadula mu tiziduswa tating'ono, kenaka yikani ku maphikidwe anu. Adzawonjezera kukoma kokoma pang'ono ndi mawonekedwe abwino ku mbale yanu. Ngati mukufuna kukoma kosalowerera ndale, mungagwiritsenso ntchito maapulosi osatsekemera.
• Beets: Beets ndi chisankho china chabwino chifukwa ali ndi ulusi wambiri ndipo amapereka kukoma kwapadera. Mutha kugwiritsa ntchito beets atsopano, kapena mutha kuwagula ataphikidwa kale ndi kupakidwa. Ingowadulani mu tiziduswa tating'ono ndikuwonjezera ku maphikidwe anu. Adzawonjezera kukoma kokoma pang'ono ndi nthaka ku mbale yanu.

Kugwiritsa Ntchito Zotsekemera Zina Monga Njira Yambiri

Ngati mukufuna kusintha kakomedwe kazakudya zanu zotsekemera za stevia, mutha kuyesanso kugwiritsa ntchito zotsekemera zina ngati m'malo ambiri. Nazi njira zingapo zomwe mungaganizire:

• Shuga wa Nzimbe: Ngati simukudandaula za kusunga Chinsinsi chanu chochepa kwambiri, shuga wa nzimbe ndi chisankho chabwino. Amapereka kukoma kodziwika bwino komanso kapangidwe kake komwe anthu ambiri amakonda.
• Njira zina za shuga woyera: Ngati mukufuna zina zopatsa mphamvu zochepa kuposa shuga woyera, pali zinthu zingapo pamsika zomwe zingathandize. Zosankha zina zodziwika ndi erythritol, xylitol, ndi zipatso za monk. Zotsekemera izi zimapereka kukoma kofanana ndi mawonekedwe a shuga woyera, koma ndi ma carbohydrate ochepa.
• Uchi ndi madzi a mapulo: Kuti mukhale otsekemera achilengedwe, mutha kuyesanso kugwiritsa ntchito uchi kapena madzi a mapulo. Zotsekemera izi zimapereka kukoma kwapadera ndipo zingathandize kuwonjezera zambiri ku maphikidwe anu.

Mfundo Zofunikira pa Chitetezo ndi Ubwino

Mukamagwiritsa ntchito zosakaniza zina kapena zotsekemera m'maphikidwe anu a stevia, ndikofunikira kutsatira malangizo angapo:

• Fufuzani zatsopano zilizonse musanazigule. Onetsetsani kuti ndi otetezeka komanso oyenera pazosowa zanu.
• Dziwani kuti zotsekemera zina zimatha kukhala ndi kukoma kosiyana pang'ono kapena kapangidwe kake kuposa shuga wamba. Yesani kupeza njira yoyenera yopangira maphikidwe anu.
• Kumbukirani kuti stevia ndi njira yodabwitsa kuposa shuga wamba chifukwa imapereka zabwino zonse za zotsekemera popanda zotsatira zoyipa mthupi. Kuonjezera zosakaniza zina kapena zotsekemera zimatha kukuthandizani kuti mupeze zambiri zomwe mukufuna popanda kusiya zabwino za stevia.

Kutsiliza

Chifukwa chake, pali zomwe muyenera kudziwa za stevia ndikugwiritsa ntchito kuphika. Ndi njira yabwino yowonjezerera kutsekemera ku mbale zanu popanda ma calories owonjezera ndi ma carbs a shuga. Kuphatikiza apo, ndi zachilengedwe ndipo zilibe zopangira zopangira, choncho ndi njira yabwino kwambiri yopitira. Choncho, musachite manyazi, yesani!

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.