YAKAKOSHA kutsiva mafuta emiriwo: edza idzi dzimwe nzira pfumbamwe!

Author: Joost Nusselder, munyori weThe Essential Japanese meal planner cookbook Yakagadziridzwa Nyamavhuvhu 18, 2021

Kana iwe uchinge wabika kubika, ipapo iwe unozoziva kuti oiri inoshanda seyakanyanya kukonzera zviwanikwa zvako. Izvo hazvibatsire chete kudzivirira chikafu kubva kunamatira kune pani, asi zvinogona zvakare kugadzirisa kunonaka uye dhizaini yechikafu nekusimudzira iwo manakiro ezvimwe zvinoshandiswa.

Rudzi rwemafuta raunoshandisa runogona kuve nehumwe hunyanzvi parunako pamwe nemhedzisiro, zvinoreva kuti inofanirwa kusarudzwa neimwe pfungwa. Sezvauri kuona, icho chakakosha chikamu chekubika!

Kana iwe uchida kutsiva mafuta emiriwo mundiro, zvakanaka kuti uzive kuti ndezvipi zvimwe zvinokodzera.

Pano, isu tinokumhanyisa iwe kuburikidza nesarudzo dzese kutsiva mafuta emiriwo kana iwe uchibika kana kubheka.

Ngatitarise pane zvaunogona kuita nekukurumidza uye tobva tapinda mune yega yeizvi zvakadzama. Ini ndinokuratidza nguva yekuishandisa uye kana KUTI usadaro.

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Mafuta emiriwo ane hutano here?

Mafuta emiriwo anowanzo kuve musanganiswa kana musanganiswa wemhando dzakasiyana dzemafuta. Inoonekwa se "oiri isina mafuta", nekuda kwekunaka kwayo kwayakarerekera.

Kunyangwe iri generic uye isingadhuri, mamwe mafuta emuriwo anouya nemafuta asina kunyorova ayo, kana akatsamwa, anowanzoita oxidize. Izvi zvinogona kuve njodzi kumatumbu emuviri uye zvinotungamira mukuzvimba, izvo zvinogona kukonzeresa zvimwe zvinhu zvehutano senge matambudziko emoyo uye nepamusoro BP.

Neimwe nzira, iwe unogona kunge uchidzivirira mafuta emiriwo nekuti Yayo bland kuravira, uye sarudza chimwe chinhu chinopa yako yekubika imwe yekuwedzera dhizaini yekuravira.

Chero chingave chikonzero, unogona kuva nechokwadi chekuti kune zvakawanda zvinotsiva mafuta emiriwo, zvisinei nezvauri kugadzira.

Verenga pamusoro peyakakura gwara yesarudzo dzako dzakasiyana siyana, uye kana zvakanakisa kushandisa yega yega.

Izvo zvakanakisa zvinotsiva mafuta emiriwo

Tisati tarisa nzira yakanakisa yekutsiva mafuta emiriwo mune mamwe madhishi, ngatione kuti ndeapi mamwe maoiri akasarudzika.

Extra virgin olive olive

Sezviri pachena iyo inotsiva pane hutano hwemafuta emiriwo, mamwe maorivhi emhandara emafuta ari akakwirira mumafuta akanaka uye akapfuma muma antioxidants. Inoshanda nemazvo yekutsvaira yakadzika kusvika pakati kupisa uye yakanakisa yekupfeka kana marinades.

Zvisinei, iyo yakasimba inonaka inoreva kuti haina kukodzera kubheka.

Koconut oil

Kokonati mafuta anokodzera kubheka, kunyanya mumarepepe anoda hunyengeri hwekokonati. Izvo zvakare zvakanaka zvekutsvaira nekuda kweiyo yakakwira hutsi poindi.

Dzimwe nyanzvi dzinopa hutano hwemafuta acids mune kokonati mafuta anogona kudzikisa ropa rako cholesterol uye nekupa rinokurumidza simba kumuviri wako nepfungwa.

Kunyangwe ichigonawo kuita zvishamiso zvebvudzi rako uye ganda, mafuta ekokonati akakwirira mumafuta akazara uye anofanirwa kudyiwa zvine mwero.

Avocado mafuta

Iyo isina kusarudzika mhando yemafuta avocado inoita iyo imwe nzvimbo huru yemafuta emiriwo. Yakakwirira mumafuta ane hutano uye vhitamini E uye ine inotapira, bhataira kuravira izvo zvakanaka zvekubheka.

Iyo ine yakakwira hutsi poindi inoshanda nemazvo yekutsvaira, kunyorera, kana kunya.

Zvisinei, chinokanganisa ndechekuti mafuta avocado anowanzo kuve anodhura.

Mafuta epepanut

Mafuta enzungu anoonekwa seimwe yemafuta ane hutano. Iwo mafuta emiriwo ayo anowanzo shandura asina-mafuta uye akaderera mumafuta akazara.

Yakakwira mumafuta asina kunyungudutswa senge anowanikwa mumafuta emuorivhi, uye zvimwe zvidzidzo zvinoratidza kuti zvinogona kubatsira kudzikisa mafuta kuvaka-mumidziyo yeropa.

Flaxseed mafuta

Iyo inozivikanwa zvakare seinseed mafuta, flaxseed oiri inotorwa kubva kumbeu yemuti werineni.

Iyo yakanaka sosi ye fiber uye omega-3 acids.

Mafuta akafuridzirwa iguru yemafuta yemiriwo kutsiva kana uchigadzira marinade uye kana kupfeka saradhi. Iine kuravira kwakapfava asi inogona kusimudzira zvinwiwa kana ichidhonzwa pamusoro pezvimwe zvakabikwa kana zvakabikwa chikafu.

Zvisinei, hazvina kunaka kutsvaira kana kubheka sezvo isiri kupisa-kusimba.

Sesame mafuta

Kunyangwe ichiwanzo kufuratirwa, sesame oiri inogona kuve inotsiva uye inonaka inotsiva mafuta emiriwo. Inoshanda zvakanyanya mushe mwaka uye sosi.

Nekudaro, haisiyo sarudzo yakanakisa yekubheka nekuda kwekunaka kwayo uye inowanzo shandiswa zvishoma, sezvo ichigona kukunda mamwe maratidziro.

mafuta hemp mbeu

Hemp mbeu yemafuta ndiyo imwe nzira inofuratirwa asi iine mavhitaminzi akawanda uye omega mafuta acids.

Yakagadzirwa nembeu yehemp uye, kunyangwe paine zvisirizvo zvakajairika, haina chero THC (chinhu chiri mumbanje chinogadzira iyo "yakakwira").

Kunyangwe iine hutsi hwakadzika poindi, inogadzira inonaka yekupedzisa oiri yekudonhedza pamuto, miriwo, kana pizza. Iyo inogona zvakare kuita seinotsiva maorivhi kana ikawedzerwa kune mupunga.

Iyo yakapfuma kuravira ndiyo hombe hwaro hwekupfeka saradhi uye sauces asi haina kukodzera kune chero inotapira kana yakawanda yakashata ndiro.

Canola mafuta

Mazhinji mafuta emiriwo anowanzove neepamusoro muzana yemafuta eCanola, saka zvine musoro kuti uende kunobva panzvimbo.

Ichi chinotsiva chakatorwa kubva kubatwa chibharo. Inotorwa semafuta asina kwayakarerekera, ichiita kuti ive yakakwana kune chikafu chine huwandu hwadzo uye hunoda mafuta asina hunhu.

Ine mwero wezasi wemafuta akazara uchienzaniswa nemamwe maoiri asi kazhinji unogadziriswa zvakanyanya, zvichireva kuti ine mashoma zvinovaka muviri.

Oiri yezuva

Mafuta eSunflower chimwe chinotsiva chinyoro chakakwira muvhitamini E uye chakaderera mumafuta asina kushatiswa. Nekudaro, zvakare ine yakawanda ye omega-6 fatty acids, iyo inogona kutungamira mukuzvimba.

Iyo yakakwira hutsi poindi yemafuta aya inoita kuti ive yakanaka mukugocha uye kufrywa.

Nzira yekusarudza yemafuta yemafuta chinotsiva

Imwe yesarudzo idzi inoshanda zvakanyanya sekutsiva mafuta emiriwo.

Nekudaro, kiyi yekusarudza pakati pavo inoenderana zvachose pane zvauri kugadzira. Mamwe akanakira kubheka, nepo mamwe achishanda zvirinani kutsva.

Iko kufunga kukuru, saka, zvinoenderana nerudzi rwekunaka uye / kana dhizaini iwe yaunoda kuendera.

Chinotsiva mafuta emiriwo kana uchibheka

Kana zvasvika pakubheka, zvakanakisa kusarudza oiri isina kwayakarerekera-yakasanganiswa senge mafuta eCanola, oiri yezuva, kana mafuta akabatwa. Izvi imhaka yekuti yakasimba-yakavhenganiswa mafuta inogona kukunda zvakanyanya kana kukanganisa kutapira kwezvinhu zvako zvakabikwa.

Neimwe nzira, kokonati mafuta zvakare inotsiva yakanaka, zvichienderana nezvauri kugadzira. Inogona kupa kubheka kwako kusinganzwisisike kokonati-inonaka kupera.

Inotsiva mafuta emiriwo muma brownies

Iyo yekusarerekera kunhuhwirira kwemafuta eCanola uye mafuta akabatwa inoita iyo chinzvimbo chakanakisa chekugadzira brownies.

Mafuta akasimba-akasanganiswa semafuta emuorivhi anofanirwa kudzivirirwa.

Nekudaro, kumwe kubira ndiko kushandisa mwenje kana wakawedzera mwenje mafuta omuorivhi. Iwo akanyanya kucheneswa mhando yemafuta aya anogona kusimudzira zvese zviri zviviri kuravira uye dhizaini yeako brownies.

Chinotsiva mafuta emuriwo mukeke

Chiedza uye chakajeka chinonhuwira chemafuta eCanola, mafuta akabikwa, uye mafuta e soya anovaita vanozivikanwa vemafuta emafuta kutsiva kana zvasvika pakubheka makeke.

Kokonati mafuta inogona zvakare kushandiswa. Iyo yepamusoro hutsi poindi inoita kuti ive yakakwana kune yakanyanya-kupisa kupisa kana kubika.

Zvisinei, sezvo yakasimba pakushambidza kwemukati, iwe unofanirwa kusungunusa mafuta kana recipe yako inoda mafuta emvura.

Kutsvaga yakagadzika cookware yekubheka kwako? Pano tinokurukura iyo 5 akanakisa emhangura kubheka mapani & trays!

Inoisa mafuta emiriwo mumufini

Semafuta asina kwazvakarerekera, oiri yezuva, mafuta ecanola, oiri yemafuta, uye mafuta akachekwa anozivikanwa nekunaka kwavo kushoma uye kusingaonekwe.

Izvi zvinovaita vanotsiva zvakakwana mafuta emiriwo kana zvasvika mukugadzira muffin, sezvo kuravira kwavo kushoma hakuzofukidze iyo inotapira kuravira kwechikafu chako chakabikwa.

Chinotsiva mafuta emuriwo muwaffles

Kune waffles, iwe une sarudzo pakati pecanola oiri, kokonati mafuta, soya mafuta, uye imwe mhandara yemafuta emuorivhi.

Iyo yekusarerekera kuravira kwemafuta eCanola, oiriya oiri, uye mafuta akachekwa anovaita akanaka uye akajairika kutsiva.

Kuti uvandudze maratidziro uye uve nechokwadi chekuti waffles yako ine crispy yekunze-nyoro yemukati kupedzisa, kokonati mafuta ndiyo yako yepamusoro kubheja.

Kune chinotsiviwa nemafuta chine hutano, yakaderera-koriori-yepamusoro-yepamusoro mamwe mhandara maorivhi emafuta ndiyo sarudzo iri pachena. Ita shuwa yekusarudza iyo yakanzi "yakawedzera mhandara" kana "yakawedzera mwenje", sezvo yakajairwa maorivhi oiri ichave yakasimba kwazvo mukuravira.

Chinotsiva oiri yemafuta ekutsvaira

Nezvinangwa zvekutsvaira, iwe unoda mafuta ane hutsi hwepamusoro poindi. Iyi ndiyo poindi iyo mafuta anotanga kupisa, saka iko kukwirira kwenzvimbo yeutsi, iko kwakawanda kupisa kwainogona kutora.

Mafuta eSunflower, oiri yeCanola, mafuta enzungu, uye mafuta eacocado zvese zvakanaka uye zvakakodzera sarudzo kana zvasvika pakutsvaga nekuda kwehurefu hwavo hwehutsi.

Kushandisa mafuta ane hutsi hwakadzika poindi husina kupisa-hwakatsiga haungogadzike zvakashata uye kukanganisa kunaka kwechikafu chako, asi unogona kunge uine makemikari anokuvadza ane njodzi kushandisa.

Imwe mafuta ine hutsi hwepamusoro (iyo inoita kuti ive mafuta akanaka ekutsvaira) mupunga wemafuta emupunga. Tinotsanangura sei mafuta emupunga ari akanaka pakubika pano.

Chinotsiva mafuta emuriwo mumapancake

Kunze kwekunge iwe uchida kuti mapekeki ako ave nehumwe husina kunaka, iyo yakanakisa yemafuta kutsiva yekuigadzira iyo ndiyo isina yakasimba inonaka. Kune izvi, mafuta eCanola isarudzo yakanaka uye inodhura.

Kokonati mafuta iguru kana iwe uchida kupa mapanike ako inotapira uye inopisa yekunaka.

Neimwe nzira, kana iwe uchida kugadzira mapatakake ako ave anonaka, mafuta omuorivhi kana mafuta enzungu anogona kupa mapanike ako kuravira kwakapfuma asi kwakaenzana.

Inoisa mafuta emiriwo mumakuki

Mafuta eCanola ndiyo yakanakisa yemafuta kutsiva makuki sezvo iine hunhu husina kwayakarerekera kana ichienzaniswa nemamwe maoiri. Chiedza chayo chakareruka chinoreva kuti hachizokanganisa kuravira kana kuumbwa kwemakuki ako, kuti ugone kubheka nyore uye woita makuki ako ave akasviba uye akagwinha kana akapfava uye achitsenga sezvaunoda.

Mafuta eSunflower zvakare chinotsiva kunaka kwaro kwazvakarerekera. Kokonati mafuta akakwana kana iwe ukasarudza kupa makuki ako zano rekokonati senge yekuwedzera kurapa.

Chinotsiva mafuta emuriwo mumakeke

Izvo zvinyoro zvinonaka zvemafuta e-canola uye oiri yezuva zvinoita kuti zvive zvinotsiva zvakanaka pakubheka makeke.

Kune mamwe makatekesi-ane flavour makeke, coconut mafuta ndiyo yakanyanya kutsiva. Haingori chete inowedzera kushamisika kusinga nzwisisike mukuravira, asi iine imwezve perk yekusava nemukaka-isina.

Chinotsiva mafuta emuriwo muchibage chechingwa

Chiedza chemafuta emuorivhi chikuru uye chine hutano chinotsiva mafuta paunenge uchigadzira chibage. Iyo yakapfava, asi isinganyanye kunhuhwirira kwemafuta aya inogona kupa chibage chako chiine hupfumi uye hwakaomarara kuravira. Iyo inogona zvakare kuzadzikisa iko kugadzirwa kuti ibudise crispy crust asi yakapfava uye inopwanya mukati.

Semafuta emiriwo nemafuta emuorivhi anozvibata zvakafanana pakubheka, unogona kushandisa chiyero-kune-chimwe.

Butter uye mafuta eCanola ndedzimwe sarudzo mbiri dzinoshandawo zvakanaka sekutsiva mafuta emiriwo muchibage chechingwa.

Chinotsiva mafuta emuriwo muchingwa chebhanana

Banana chingwa kunogara kuchinakidza kuzere nekunakirwa.

Maapurosiuce asina kutapira, bota, uye mafuta ecanola zvese zvinotsiva pakabika chikafu chinodikanwa ichi. Applesauce inonyanya kupa hunyoro uye inogona kuguma nechingwa chakareruka uye chisina kusimba.

Kune imwe nzira yekugadzira, unogona zvakare kutsiva mafuta ne ¾ mukombe we yogati. Yakaderedzwa-mafuta yogati inoshanda sechinzvimbo chakakura uye chine hutano.

Unogona kuyedza ma yogurts akasiyana akakwenenzverwa kuti ubhure kuravira kwechingwa chako!

Sezvo yogati inowedzera hunyoro hwakawedzera, zvishoma udzikise huwandu hwemvura inodaidzwa mune yekubheka.

Mamwe matipi ekutsiva mafuta emiriwo

Iye zvino zvatakupa sarudzo dzakanaka dzekutsiva mafuta emiriwo mune mamwe madhishi, isu tichapindura mimwe mibvunzo yaungave unayo pamusoro pekutsiva mafuta emiriwo.

Unogona here kutsiva Crisco yemafuta emiriwo?

Zvese-miriwo kupfupisa seCrisco inogona kutsiva mafuta emiriwo kana zvasvika kune zvese kubheka uye kufrywa. Zvichida imwe nzira ine hutano kune bhotela, hunhu hwayo husina kunaka hunoita kuti ive chinzvimbo chikuru chekupheka makeke kana makuki.

Kuzvipfupisa pachako kunopa zvakabikwa uye mapakeji hunyoro hunyoro, zvichibatsira kugadzira makeke akanyorova uye asinganetsi kurira.

Bhata rinotsiva mafuta emiriwo here?

Butter inotsiviwa nemafuta emuriwo, kunyanya kana zvasvika pakubheka.

Iyo inogona kutsiva oiri yemiriwo ine one-to-one ratio uye inogadzira matsva uye anonaka makeke, makuki, brownies, uye kumwe kubata.

Butter ine yakaderera hutsi poindi uye inopisa nekukurumidza. Saka haifanire kushandiswa kutsva pamoto unopisa.

Imwe mhinduro ndeyekusanganisa bhotela rakanyunguduka neimwe chinotsiva oiri (semuenzaniso mafuta ecanola).

Unogona here kutsiva maapurosiuce emafuta emuriwo?

Iwe unogona kutsiva oiri yemafuta yemapurosiuce mumabheka ekubika ayo anoda ejenti yekunyorovesa semakeke, muffin, uye brownies.

Tsiva pachiyero cheye-chimwe-chimwe uye edza kushandisa maapurauce asina kutapira, sezvo mhando dzakatapira dzine shuga dzinogona kushandura kuravira kana kugadzirwa kwezvinhu zvako zvakabikwa.

Unogona here kutsiva majarini yemafuta emuriwo?

Seiri yemafuta-yemafuta-yakavakirwa, bota-rakaparira kupararira, majarini anogona zvirokwazvo kuchinjaniswa nemafuta emiriwo pachiyero cheye-kusvika-chimwe mukubika mabikicha senge musanganiswa wekeke.

Iyo ine yakakwira hutsi poindi pane bhotoro, zvinoreva kuti inogona kushandiswa mukutsva pamoto wakadzika kana kungozadza pani.

Chinotsiva mafuta emuriwo muchingwa

Mafuta eCanola, oiri yezuva, uye mafuta omuorivhi akareruka zvese zvinomiririra kubheka chingwa.

Iyo yakapfuma kuravira kwemafuta emuorivhi zvakare yakanaka post-kubheka uye inogona kushandiswa sedip kana kudonhedza.

Maapuloauce asina kutapira ndeimwe nzira uye anoshanda mushe seanonyorovesa mumiriri. Mashuga ayo anongoitika ega akanaka kana iwe uchida kupa kutapira kwakavanzika kuchingwa chako.

Ipa izvi zvinotsiva mafuta emiriwo

Kunyangwe iwe uri kuyedza kudzikisa kudya kwako kwemafuta emuriwo nekuda kwezvikonzero zvehutano, kana iwe uchingofarira mamwe maoiri, pane sarudzo dzakaringana dzekutsiva mafuta emiriwo!

Nguva inotevera paunopererwa nemafuta emiriwo, ingo kupa izvi zvinotsiva. Unogona kungowana mafuta nyowani aunofarira kushandisa!

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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.