Yakanyanya kutsiva mukaka wekokonati | Pamusoro gumi Alternatives kune imwe neimwe ndiro
Coconut mukaka chinhu chinonyanya kufarirwa muAsia cuisine.
Nekuda kwekugadzirwa kwakakora, kuravira kunofadza, uye hutano hwakawanda hwemukaka wekokonati, unoshandiswa mune zvakawanda zvekuseredzera, macurries, uye sosi.
Kutaura zvazviri, ndiro dzakawanda dzinenge dzisina kukwana pasina ivo.
Kana iwe wave kuda kuyedza imwe yemidziyo kuti utore zororo kubva kune yako yemazuva ese yekubika ruts asi wakanganwa kutenga bhodhoro kana gaba remukaka wekokonati, usanetseka!
Kune akawanda makuru anotsiva aunogona kuedza kunyengera zvinofadza mataviro ako.
Imwe yeakanakisa inotsiva mukaka wekokonati mukaka wesoya. Nekunhuhwirira kwakapfava uye kunotapira uye nemafuta akadzikira, mukaka wesoya unozadza gaka zviri nyore uye kupa ndiro yako siginecha inonaka iyo inowanzowana kubva kumukaka wekokonati.
Izvo zviri kutaurwa, ngatifambei neyakadzama runyorwa rwedzimwe nzira dzaunga edza, uine dzimwe tidbits munzira!
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Chii chekutarisa mune yekutsiva mukaka wekokonati
Ok! Tisati tapinda mune nitty-gritty yemukaka wekokonati inotsiva, ndinoda kujekesa chinhu chimwe.
Sarudzo dzekutsiva mukaka wekokonati dzandava kuda kukurukura pazasi hadzina kufanira kune yega yega mukaka wekokonati resipi.
Paunenge uchigadzira imwe ndiro, kutanga, iwe unoda kusimbisa rudzi rwekuravira uye manyorerwo aunoda kuwana.
Mushure mezvo, iwe unogona kutarisa dzimwe nzira dzinonyatsoenderana nendiro yako uye woishandisa zvinoenderana neresipi.
Vanhu vazhinji vanongotora "chero chinhu" kubva kubhurogi yepamhepo, tenga, uye woidururira mundiro yavo…kuzozvidemba gare gare.
Izvo zviri kutaurwa, ngatisvetukira mune dzimwe dzezvakanakisa zvinotsiva mukaka wekokonati iwe waungade kushandisa mumabikirwo ako:
Yakanakisa dairy-isina zvinotsiva mukaka wekokonati
Kana iwe uri lactose isingashiviriri kana kungova mumwe wevegan shamwari dzedu, pamwe ungada kutsiva mukaka wekokonati nechimwe chinhu chechisikigo, chisina mukaka, uye chinonaka.
Zvinotevera ndezvimwe zvezvisarudzo zvaunogona kutarisa:
Soy mukaka
Hutano, creamier, uye inoshanda zvakasiyana, soy mukaka ndeimwe yehutano hwekokonati mukaka inotsiva inowanikwa. Muchokwadi, inokunda mukaka wekokonati munenge munzira dzese.
Mukaka wesoya chinwiwa chechinyakare chinotorwa kubva kusoya beans.
Kuenzaniswa nemukaka wekokonati unotapira, maruva, uye nutty kuravira, mukaka wesoya une hunyoro uye hunyoro hunonaka. Vagadziri vanowanzowedzera zvinotapira kumukaka wesoya kuti uwedzere kunaka.
Uyezve, mukaka wesoya une mapuroteni akakwirira kupfuura mukaka wekokonati, zvichiita kuti ive sarudzo ine hutano uye iyo yepedyo yemiti-based liquid kumukaka wemombe muhutano hwehutano.
Sokuti iwe uzive, kapu yemukaka wesoya ine yakatenderedza 9 magiramu eprotein, zvichienzaniswa neprotein inenge isina basa inowanikwa mukapu yemukaka wekokonati.
Nekuda kwekuenderana kwayo kwekrimu uye kazhinji kutapira kunotapira, inonyanya kushandiswa mumakashaki, ice cream, uye custards.
Nekudaro, kana iwe uri kunyanya kugadzira sosi nemacurries, ungada kuwana iyo unsweetened vhezheni.
Unogona kuwana mukaka wesoya mune chero supermarket padyo newe sezvo chiri chinwiwa chakajairika chekudya!
Mukaka weAlmond
kunyange zvazvo mukaka wemarumondi Haina iyo yakanyanyisa creamy magadzirirwo emukaka wekokonati uye ine yakatetepa kuenderana, ichiri kukosha seyakakura yekutsiva mukaka wekokonati.
Vanhu vazhinji vanofarira Milond mukaka nekuda kwekusarerekera kwekusarerekera izvo zvinonyatsonatsa kana uchinge wakanyudzwa neakavanzika, kunge mukaka wekokonati.
Paunenge uchishandisa mukaka wearumondi, unoda kuwedzera chipunu chimwe chete che hupfu hwekokonati kune yega yega 240 ml yemukaka wearumondi kuti uwedzere uye kuwedzera kumwe kunhuhwirira.
Kana hupfu hwekokonati husipo nekuda kwechimwe chikonzero, unogona zvakare kushandisa muto weremoni panzvimbo, muhuwandu hwakafanana.
Nekudaro, ini handingakurudzire nzira iyi kana iwe uchinyanya kushandisa mukaka pakubika.
Oiri yearumondi zvakare inozvirumbidza yakanyanya kunaka kwehutano mbiri ine akawanda mapuroteni uye yakaderera mafuta pakushumira.
Uyezve, inzvimbo yakanaka kwazvo yevhitamini E uye D, iyo inobatsira kuchengetedza mapfupa ako, ganda, uye bvudzi zvine hutano.
Kufanana nemukaka wesoya, mukaka wearumondi unowanikwawo mumhando mbiri, dzinotapira uye dzisina kutapira.
Kana ukaronga kuishandisa mumacurries, enda kune mukaka usina-sweetened. Kana zvisina kudaro, iwe unogona zvakare kushandisa iyo inotapira siyana.
Mukaka wecashew
Kutsvaga imwe nzira yekukora iwo masosi, soups, kana smoothies? Mukaka wecashew ndeimwe yeakanakisa kunze uko!
Mukaka weCashew unogadzirwa kubva kune yakanyoroveswa macashews, uye Iyo ine yakanyatsonaka uye inotapira kuravira, kungofanana nemukaka wemombe, nekufanana kwakafanana uye kusimba.
Pamusoro pezvo, kudya kwekoriori kwakabatana nemukaka wecashew zvakare kwakaringana.
Kapu imwe chete yemukaka wecashew wakachena ine magiramu mapfumbamwe emacarbohydrates, magiramu mashanu emapuroteni, uye magiramu gumi nemana emafuta, akakwira zvishoma kupfuura mukaka wekokonati.
Kana zviri zvekudya zvinovaka muviri, mukaka wecashew wakapfuma mufiber, calcium, uye iron, zvichibatsira kuchengetedza BP, kuvandudza hutano hwemoyo, uye kuwedzera immune system.
Nekudaro, ita shuwa kuipedza mune yakajairika huwandu. Kudya kwakawanda kwemukaka wecashew kunobatanidza nekuzvimba, kuderedza uremu, uye kuputika. Tisingarevi maitikiro azvakaita kana uri allergic kune nzungu.
Oat mukaka
Nekuda kuedza mamwe mabikirwo ekupisa kukuru? Oat mukaka ndiyo sarudzo yako yakanaka. Inonaka semukaka wemombe asi ine kakunaka.
Oat-like aftertaste inoita kuti zvive nani. Uyezve, iwe unogona zvakare kunwa zviri nyore mangwanani.
Iwe unogona kushandura oat mukaka mu1: 1 nemukaka wekokonati.
Mamwe mabikirwo aanofarira ayo vanhu vanofarira kushandisa mukaka weoat anosanganisira pasta yakabikwa, stews, uye sosi.
Mukaka weOat unotakura zvakawanda zvehutano hwakanaka, kusanganisira vitamini B2, uye B12, pamwe chete neprotein uye fiber.
Tisingatauri basa rayo mukuderedza LDL cholesterol iyo inobatsira kuderedza zvirwere zvine chokuita nemoyo.
Zvese mune zvese, zvine hutano uye zvinonaka-zvinonaka zvinotsiva mukaka wekokonati.
Ziva kuti oatmeal yakaderera mumafuta, ayo anogadzira mumacarbohydrates.
Saka kana iwe uchitsvaga kumwe kunhuhwirira mune yako resipi, wedzera iyo oat mukaka nekokonati mafuta kuti uwane zvakafanana.
Rice mukaka
Kunyangwe iyo yakaonda uye isingachinji inotsiva mukaka wekokonati wemukaka usiri wemukaka, mupunga mukaka ichiri kumira sechinhu chidiki diki, chine mafuta mashoma, uye chine hutano pane chero mukaka wenzungu.
Sezvo yakanyanya kutetepa, iwe haugone kuishandisa mu curry recipes. Zvisinei, inoshanda zvikuru mu smoothies, dessert, uye oatmeal porridge.
Iyo zvakare haina chero zvinokonzeresa, saka iwe unogona kuidya zuva nezuva semukaka wenzungu kana yenguva dzose inotsiva mukaka kuti urarame nelactose yako uye nut allergies.
Kunze kwezvo, inzvimbo yakanaka yevhitamini A, vhitamini D, uye calcium, zvitatu zvezvikafu zvakakosha zvemuviri zvekuumba mapfupa akasimba.
Ingochengeta chinhu chimwe chete mupfungwa! Panguva yekugadzira, macarbohydrates mumupunga wemupunga anoputsika kuita shuga, achipa kuravira kunotapira uye kuwedzera macalorie ayo ekudya pakushumira.
Saka, iwe hausi kuda kuidya zvakanyanya.
Silken tofu
Silken tofu imhando yakabatana yemukaka wesoya unowanikwa kubva musoya bhinzi chena, une huturu, kunyorova, kungofanana neiyo Japanese-style tofus.
Inowanikwa mumhando ina, kusanganisira yakawedzera yakasimba, yakasimba, yakapfava, uye nyowani.
Kune mabikirwo auchaishandisa sechinotsiva mukaka wekokonati, ndingakurudzira kuenda kune yakapfava kana nyowani silken tofu.
Isanganise nemukaka wesoya kusvikira yanyatsopindirana uye inopa mukaka wakapfava, wakanyorova. Iwe unogona kungoishandisa sechinotsiva mukaka wekokonati muchiyero che1: 1.
Kana iri yekuravira, silken tofu ine kuravira kwakapfava, ine hutsinye hunyoro hwekukora hunoenderana nekunaka kwayo.
Kunze kwezvo, haina cholesterol uye inopa yakanakisa iron uye calcium.
A classic recipe inoda mukaka wekokonati ndeye Ginataang mais (chibage chinotapira uye rice pudding)
Dairy inotsiva mukaka wekokonati
Kana iwe usinganetseki kushandisa mukaka wekokonati inotsiva mukaka, zvinotevera ndedzimwe sarudzo dzakanakisa dzinogona kutora resipi yako kune inotevera nhanho.
Mukaka wakabuda
Kana resipi yako ichida chimwe chinhu chakakora, asi iwe hauna sarudzo yekushandisa mukaka wekokonati, usanetseka!
Chero bedzi iwe usiri lactose isingashiviriri, pane zviuru zvezvisarudzo zvaunogona kusarudza kubva. Chimwe chazvo mukaka wakaputika.
Mukaka wakabuda inowanikwa nekudziisa mukaka wemhou kusvika painorasika inenge 60% yehuwandu hwemvura yayo.
Chasara, zvakadaro, mukaka wakachena nerunako rwawo rwese, mukobvu zvishoma uye wakaita caramelized, uye "kunakirwa kunonaka".
Iwe unogona kuishandisa sechinotsiva mukaka wekokonati munenge chero recipe muchiyero che1: 1. Nekudaro, hapana chinopindirana nazvo zviri nani pane soups, curries, uye mamwe madhishi ane cream.
Mukaka wakavharwa wakapfumawo mumavhitamini, calcium, uye mapuroteni, zvitatu zvezvinovaka muviri zvakanyanya kukosha.
Zvisinei, ramba uchifunga! Kana iwe uri mumwe weavo vari kuyedza kuderedza uremu, iwo ekuwedzera macalorie anowanikwa mumukaka wakaputika anogona kunge asina kukunakira.
Uyewo tarisa zvakanaka pa label kuti utarise shuga yakawedzerwa. Izvi zvinogona kuita kuti chikafu chako chiwedzere kutapira.
Greek yogurt
Imwe huru inotsiva mukaka wekokonati iwe waungada kuedza ndeye Greek yogurt.
Kunyange zvazvo iine hutema hwakakora uye hwakasviba, huwandu hwakakwana hweyogati yeGreek ndiyo iyo curry yako inoda kuti uwane iyo creamier manyorerwo uye yekupedzisira kunakidza.
Kazhinji, pamukombe wega wega wemukaka wekokonati, unoda kushandisa kapu yegiriki yogati yakasanganiswa nekapuni 1 yemvura kuti uipe kuwirirana kwemvura kuti isanganise.
Zvakare, kana iwe uri fan hombe yecoconut flavour, unogona kusanganisa zvishoma mvura yekokonati mu yoghurt kana kungotenga iyo coconut-flavored Greek yogurt.
Izvi zvinonyanya kukurudzirwa kana uchigadzira smoothie kwaunoda kushoma tanginess.
Kana iri kukosha kwekudya, yogurt yeGreek yenguva dzose ine huwandu hwakakwana hwemafuta akazara uye asina unsaturated uye inopa yakanakisa calcium neprotein.
Ndicho chimwe chezvikonzero nei chiri sarudzo kwete. 1 pakati pevanhu vanoda kuderedza uremu. Kunze kwezvo, zvinobatsirawo zvakanyanya mukuchengetedza BP.
Vanhu chete vasingafaniri kutora yogurt yechiGiriki ndevaya vane lactose kusagadzikana.
Heavy cream
Heavy cream inogadzirwa nekudzvanya mafuta kubva mumukaka mutsva.
Kunyangwe natural heavy cream yakanyanya kuwanda mumafuta, indasitiri-yakagadzirwa heavy cream ine mavhitamini, stabilizers, thickeners, uye mono uye diglycerides.
Iwe unogona kuishandisa kutsiva mukaka wekokonati mune zvakawanda zvekubika muchiyero che1: 1. Ingoshandisa nekuchenjerera. Nekuti kana ndichiti "yakazara mumafuta", ndinoreva super-yakakwirira!
Mamwe mabikirwo anotyisa ekutsiva mukaka wekokonati neheavy cream anosanganisira smoothies, ice cream, uye soups.
Mukaka wese
zvakanaka, mukaka wose chimwe chinotsiva chikuru kutsiva mukaka wekokonati. Nokuti, sei kwete? Iine hupfumi hwese nekunaka kwekokonati mukaka.
Musiyano chete pakati pezviviri ndiko kuenderana. Mukaka wese unogona kuuya semvura yakawanda kupfuura mukaka wekokonati nekuda kwehuwandu hwemvura.
Chimwe chinhu chaunofanira kuziva ndechekuti mukaka wese une kakunaka kakati nyoro kana uchienzaniswa nemukaka wekokonati. Izvi zvinoreva kuti iwe unoda kuwedzera mamwe mafuta ekokonati kuti upe iyo yakasarudzika kuravira kwakakodzera macurries.
Kirimu yakasviba
Kirimu yakasviba inoonekwa seyakanakira ndiro dzinorungwa, kunyanya dzecurries.
Inonaka zvakada kufanana neyogati yechiGiriki; kirimu, kuvava, uye zvishoma zvinorema. Asi fungidzira kuti chii, iyi potency inogona kungova iyo inogona kuita kuti ndiro yako ikwane kuruma kwese.
Ishandise muchiyero che1: 1 nemukaka wekokonati kuti uwane zvakanakisisa kubva mairi.
Uye o! Iwe unogona zvakare kuidzikisa kuti ienderane neresipi yako kana ichiita seyakakora, chero isingakanganise kunaka kwekisiki.
Pano, zvakakosha kutaura kuti chaiyo sour cream inogadzirwa nemukaka wemhou.
Saka kana usiri fan hombe yezvigadzirwa zvemukaka, ungada kushandisa shanduro dzakagadzirwa nemukaka wecashew kana oat mukaka.
Kunyangwe ivo vachiuya senge nutty diki, kunaka hakuna kushoma pane kunotyisa!
mhedziso
Mukaka wekokonati ndechimwe chezvinhu zvikuru uye zvichida zvinhu zvakanakisisa pamusoro pemamwe mabikirwo.
Asi sechinhu chero chipi zvacho, ungave wapererwa nazvo, kana kuti ungangoda kuyedza chimwe chinhu chitsva kukwirisa resipi yako.
Mune ipi neipi yenyaya yataurwa pamusoro, ini ndakuunganidzira iwe mamwe eakanakisa anotsiva mafuta ekokonati iwe aunogona kuedza mune chero chero resipi, uchipihwa kuti iwo anozadzisa kuravira kwese kwendiro.
Zvinosanganisira zvose zvinotsiva zvirimwa nemukaka. Nekudaro, zvinotsiva zvezvirimwa zvinowanzofarirwa nekuda kwekukosha kwavo kwekudya kunovaka muviri uye kuderera kwekoriori kukosha.
Uyezve tsvaga nzira dzakanakisa dzekutsiva sesame mafuta mundiro dzenyu
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Joost Nusselder, muvambi weBite My Bun mushambadzi wemukati, baba uye vanofarira kuyedza chikafu chitsva nechikafu cheJapan pamoyo pechishuwo chake, uye pamwe chete nechikwata chake anga achigadzira zvakadzama blog zvinyorwa kubvira 2016 kubatsira vakavimbika vaverengi nemaresipi uye matipi ekubika.
