Bhinzi: Ziva Nzira Dzinonaka Dzadziri Kushandiswa muAsia Kubika

Author: Joost Nusselder, munyori weThe Essential Japanese meal planner cookbook Yakagadziridzwa Gumiguru 30, 2022

Bhinzi () izita rinozivikanwa rembeu huru dzechirimwa dzemarudzi akati wandei emhuri yeFabaceae (neimwe Leguminosae) iyo inoshandiswa pakudya kwevanhu kana mhuka.

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Bean Basics: Kunzwisisa Mhando Dzakasiyana Ebhinzi Anoshandiswa muAsia Kubika

Bhinzi imhando ye legume inouya mumhando dzakasiyana siyana, saizi, uye mavara. Ndivo chinhu chikuru mundiro dzakawanda dzeAsia uye dzinonakidzwa mundiro dzose dzinotapira uye dzinonaka. Mamwe marudzi akajairika ebhinzi anoshandiswa muAsia kubika anosanganisira:

• Bhinzi nhema: Idzi idiki, bhinzi yakaoma inowanzoshandiswa mundiro dzeChinese. Dzine kunhuhwirira kwakasimba, kwakaoma uye dzinowanzoviriswa kugadzira munyu, umami-rich seasoning.
• Bhinzi dzvuku: Idzi dzakafanana nebhinzi nhema asi dzinotapira zvishoma uye dzakanyorova mukunaka. Anowanzo shandiswa mundiro dzinotapira sepaste tsvuku yebhinzi uye muto webhinzi unotapira.
• Soya bhinzi: Idzi ibhinzi inoshandiswa zvakasiyana-siyana inogona kudyiwa nenzira dzakawanda, kusanganisira tofu, soy mukaka, uye soy muto. Vane zvishoma zvinotapira uye nutty flavour uye inowanzoshandiswa senzvimbo yeprotein mumidziyo yemiriwo.
• Snow peas: Iyi imhando yebhinzi yakasvibirira iyo inowanzoshandiswa mukukurudzira-fries uye saladi. Vane zvishoma zvinotapira uye zvinovava zvinonaka uye chewy texture.
• Mung beans: Idzi ibhinzi diki, dzakatenderera dzinowanzo shandiswa mundiro dzinotapira semunga bhinzi paste uye mooncake. Vane zvishoma zvinotapira uye nutty flavour uye zvinowanzosanganiswa nezvimwe zvinonaka senge ginger negariki.
• Fermented beans: Idzi bhinzi dzinenge dzaiswa munyu dzosiiwa dzichivira kwenguva yakareba. Zvinowanzo shandiswa semushonga kana kuwedzerwa mundiro yekunakidza, umami-rich flavour. Dzimwe bhinzi dzakaviriswa dzinoshandiswa muAsia kubika dzinosanganisira muto webhinzi nhema, soybean paste, uye miso.

Bhinzi Inoshandiswa Sei muAsia Kubika?

Bhinzi chinhu chakasiyana-siyana chinogona kudyiwa nenzira dzakawanda muAsia cuisine. Dzimwe nzira dzakajairika idzo bhinzi dzinoshandiswa muAsia kubika dzinosanganisira:

• Dried beans: Idzi bhinzi dzakaomeswa uye dzinofanira kugezeswa nekunyorova dzisati dzabikwa. Anowanzo shandiswa mukubika soups, stews, uye curries.
• Bean paste: Iyi imhando yebhinzi yakacheneswa iyo inowanzo shandiswa semupfudze kana kuwedzerwa mundiro kuti inakidze. Mamwe marudzi akajairika ebhinzi paste anoshandiswa muAsia kubika anosanganisira dema bhinzi muto, soya bean paste, uye tsvuku bhinzi paste.
• Fermented beans: Idzi bhinzi dzinenge dzaiswa munyu dzosiiwa dzichivira kwenguva yakareba. Zvinowanzo shandiswa semushonga kana kuwedzerwa mundiro yekunakidza, umami-rich flavour. Dzimwe bhinzi dzakaviriswa dzinoshandiswa muAsia kubika dzinosanganisira muto webhinzi nhema, soybean paste, uye miso.
• Tofu: Iyi imhando yesoya bhinzi yakatsikirirwa kuita yakasimba block. Inowanzoshandiswa sechitubu cheprotein mumidziyo yemiriwo uye inogona kudyiwa nenzira dzakawanda, kusanganisira yakakangwa, yakabikwa, uye yakabikwa.

Mabikirwo ebhinzi zveAsia Dishes

Kubika bhinzi yezvidya zvekuAsia zvinogona kusiyana zvichienderana nerudzi rwebhinzi uye ndiro yauri kugadzira. Mamwe mazano ekubika bhinzi anosanganisira:

• Kuisa munyu mumvura: Kuisa munyu kumvura paunenge uchinyura kana kubika bhinzi kunogona kubatsira kuwedzera kunaka kwadzo.
• Kusuka nekunyorovesa: Bhinzi dzakaomeswa dzinofanirwa kugezwa nekunyudzwa usati wabikwa kuti zvibatsire kudzipfavisa uye kuderedza nguva yadzo yekubikira.
• Kuwedzera zviyo: Bhinzi dzinogona kusanganiswa nemhando dzakasiyana-siyana dzakaita segariki, ginger, uye soy muto kuti dziwedzere kunaka kwayo.
• Kuvirisa: Kuvirisa bhinzi kunogona kugadzira kunhuhwirira kwakaoma, umami-rich kunowanzoshandiswa semushonga kana kuwedzerwa mundiro yekunaka.

Bhinzi muAsia Cuisine: Ingredient inosiyana-siyana

Bhinzi, zvese zvitsva uye zvakaomeswa, zvinoshandiswa zvakanyanya muChinese cuisine. Ndivo a chikafu chikuru uye kuita basa rakakosha mukudya kwezuva nezuva. Kumwe kunonyanya kushandiswa kwebhinzi muChinese kubika kunosanganisira:

• Kupfuhwira kana kubikwa: Bhinzi dzinowanzobikwa kana kubikwa uye dzinoshandiswa sendishi yepadivi kana kuwedzerwa kune soups uye stew.
• Yakasanganiswa nemiriwo: Bhinzi inowanzosanganiswa nemuriwo kugadzira chikafu chinonaka uye chinovaka muviri.
• Inoshandiswa mumadhizeti: Bhinzi dzvuku chinhu chakakurumbira mukudyara kweChinese, senge inotapira bhinzi paste uye tangyuan.
• Inoshandiswa sechinzvimbo chenyama: Bhinzi inzvimbo yakakura yemapuroteni uye inowanzoshandiswa sechinzvimbo chemuriwo chenyama mundiro dzeChinese.

Yakasiyana-siyana Yakasiyana-siyana yeBhinzi muAsia Kubika

Chikafu chekuAsia chinoshandisa bhinzi dzakasiyana-siyana, imwe neimwe ine chimiro chakati siyanei, kunaka, uye magadzirirwo. Mamwe ebhinzi anonyanya kushandiswa muAsia kubika anosanganisira:

• Soya bhinzi: Soya bhinzi chinhu chikuru muAsia cuisine uye inoshandiswa kugadzira tofu, soy muto, uye zvimwe zvinogadzirwa soya.
• Fava bhinzi: Fava bhinzi, inozivikanwawo sebhinzi yakakura, inowanzoshandiswa muchiChinese neJapan cuisine.
• Bhinzi nhema: Bhinzi nhema chinhu chakakurumbira muChinese uye Korean cuisine uye inowanzoshandiswa kuwedzera kunaka kune nyama ndiro.
• Mabhinzi eGreen: Mabhinzi eGreen ndiwo anowanikwa muChinese neVietnamese cuisine uye anowanzo kusvetwa-yakakangwa negariki uye zvimwe zvinonaka.
• Lima bhinzi: Lima bhinzi inowanzoshandiswa muIndia cuisine uye inowanzowedzerwa kune curries uye stews.

Nzira Dzakasiyana Bhinzi dzinobikwa muAsia Cuisine

Bhinzi inobikwa nenzira dzakasiyana-siyana muAsia cuisine, zvichienderana nerudzi rwebhinzi uye ndiro iri kubikwa. Dzimwe dzenzira dzinowanzobikwa bhinzi dzinosanganisira:

• Yakabikwa: Bhinzi dzinowanzobikwa kusvika dzanyatsoibva uye dzanyorova.
• Yakabikwa kaviri: Mimwe ndiro inoda kuti bhinzi iviriswe, izvo zvinosanganisira kufashaidzwa kaviri kuti zvinyatsoibva.
• Ground mupaste: Bhinzi dzinowanzogayiwa kuita paste uye dzinoshandiswa sechigadziko chesoso uye marinades.
• Yakawedzerwa kune soups uye stew: Bhinzi inowanzowedzerwa kune soups uye stew kuwedzera kunaka uye kudya.
• Frozen: Dzimwe bhinzi, dzakadai sedamame, dzinotengeswa dzakaomeswa uye dzinogona kukurumidza kubikwa nekufashaidza kana kusvira.

Hutano Hwakazara Hubatsiro hweBhinzi muAsia Cuisine

Bhinzi chikafu chine hutano uye chinovaka muviri chinoita basa rakakosha muAsia cuisine. Zvimwe zvakanakira bhinzi pautano zvinosanganisira:

• Yakakwira muprotein: Bhinzi inzvimbo yakanaka kwazvo yeprotein, zvichiita kuti ive nyama inotsiva vanodya miriwo.
• Yakanakira muviri: Bhinzi ine fiber yakawanda, iyo inogona kubatsira kugadzirisa kugaya uye kuderedza cholesterol.
• Kukanganisa kunaka kwezvimwe zvinongedzo: Bhinzi dzine flavour yakasarudzika iyo inogona kukanganisa kuravira kwese kwendiro.
• Inowanzo shandiswa mundiro dzemuriwo: Bhinzi chinhu chikuru mundiro dzakawanda dzemuriwo, zvichiita kuti ive sarudzo yakanaka kune avo vari kutsvaga kuderedza kudya kwavo nyama.

Bean Varieties muAsia Cuisine

• Bhinzi nhema: Inowanikwa uye inowanzoshandiswa muChinese cuisine, bhinzi idzi idiki uye dzinotapira zvishoma. Anowanzo shandiswa mukudya uye akasanganiswa nemupunga.
• Soya bhinzi: Chinhu chikuru pakudya kwezuva nezuva kwemhuri dzakawanda dzeAsia, soya bhinzi inoshandiswa kugadzira soya mukaka, tofu, uye soya muto. Ivo zvakare sosi yakanaka yemapuroteni kune vanodya miriwo.
• Bhinzi dzvuku: Izvi zvinowanzoshandiswa muchiChinese neIndia cuisine uye zvinotapira zvishoma. Anowanzo shandiswa mukudya uye akasanganiswa nemupunga.
• Green bhinzi: Izvi zvinowanzoshandiswa muchiChinese cuisine uye zvinowanzo mutswa-zvakakangwa nemiriwo kana nyama.
• Lentils: Chinhu chinowanikwa muIndia cuisine, nyemba dzinowanzo shandiswa mukudya uye muto.

Kurima neKutarisa Beans

• Mamiriro ekurima: bhinzi dzinokura zvakanaka munzvimbo dzinodziya, dzinopisa uye dzinokurudzirwa kuvarimi munzvimbo idzi.
• Kutarisa kutsva: Kana uchinhonga bhinzi, tsvaga dzisina kutsemuka kana kutyoka uye dzakafanana muhukuru.

Bhinzi Ikoko, Zvaita Izvo: Gwaro reKubikisa Beans muAsia Cuisine

• Geza bhinzi zvakanaka pasi pemvura inoyerera kubvisa tsvina kana tsvina.
• Nyura bhinzi mumvura kwemaawa angangoita mana kana husiku hwose kuti dzipfave uye kuderedza nguva yekubika.
• Dhonza uye sukurudza bhinzi usati wabika.

Kubika Bhinzi

• Tanga nekuisa bhinzi yakatota mupoto yakafara iripakati nepakati.
• Fukidza bhinzi nemvura uye wowedzera zvimwe zvinhu zvakadai sehanyanisi yakachekwa, ginger, kana nyama yenguruve kuti inakidze.
• Isai mvura kuti ifashaire uye woderedza kupisa kuti zvinyorove.
• Rega bhinzi dzibike kwenguva yakareba, uchiongorora apo neapo kuti hadzina kunyanyoibva here kana kuti dzakaoma.
• Kana mvura yanyanya kudzikira, wedzera imwe mvura kuvhara bhinzi.
• Kana bhinzi yaibva zvachose, bvisa kubva pakupisa uye rega itonhore.

Kuwedzera Bhinzi mundiro

• Bhinzi inogona kushandiswa mundiro dzakasiyana-siyana dzakadai semigodhi, soups, uye stews.
• Kuti uve nechikafu chekuChina, edza kuwedzera bhinzi nhema kuti uwedzere nyama yenguruve yakakangwa nehanyanisi yakachekwa uye ginger.
• Kuti uite muto unotapira uye unovava, sanganisa soy muto, apple cider vhiniga, uye cornstarch pamwe chete uye udururire pamusoro pendiro.
• Kuti uwane chikafu chinokurumidza uye chiri nyore, edza kuwedzera bhinzi dzvuku kune saradhi yechibage yakakangwa nehanyanisi yakachekwa uye zvishoma zveblue cheese.

Kutonhodza neKuchengeta Bhinzi

• Bhinzi inogona kuiswa muchando kuti ishandiswe gare gare.
• Kuti zviome, rega bhinzi dzitonhore zvachose wobva wadziisa mumudziyo usingapindi mhepo kana mubhegi refriji.
• Bhinzi inogona kuchengetwa mufiriji kwevhiki.

Chef's Note

• Pakubika bhinzi, zvakakosha kuti urege kudzipisa nekuti dzinogona kuoma uye kurasikirwa nechimiro chadzo.
• Kuwedzera zvimwe zvinhu zvakaita sehanyanisi neginger zvinogona kuburitsa kunaka kwebhinzi.
• Iva nechokwadi chekutarisa chiyero chemvura nguva nenguva kuti uone kuti bhinzi haina kunyanya kuibva kana kuti haina kunyatsobikwa.
• Kugadzirisa ndiro sekuda kwako nguva dzose zvinogoneka, saka inzwa wakasununguka kuyedza neakasiyana zvinongedzo uye nzira dzekubika.

Sei Bhinzi iri Hutano Sarudzo

Bhinzi inzvimbo huru yeprotein, fiber, uye macarbohydrates akaomarara. Ivo zvakare vakapfuma muvhitamini uye zvicherwa zvakaita se iron, potassium, uye folate. Zvichienzaniswa nemamwe marudzi ezvokudya, nyemba dzine mafuta mashoma uye makorikori, zvichiita kuti zvive kuwedzera kukuru kune chero kudya.

Bhinzi Inogona Kubatsira Kudzora Shuga Yeropa uye Kudzivirira Chirwere Chemoyo

Kugara uchinwa bhinzi kwave kwakabatana nenjodzi yakaderera yechirwere chemoyo uye Type 2 chirwere cheshuga. Fiber nemakomisheni anowanikwa mubhinzi anogona kubatsira kudzora mazinga eshuga uye kudzivirira kuunganidzwa kwecholesterol mutsinga.

Kusarudza Beans Dzakanaka

Paunenge uchitenga bhinzi, zviri nani kusarudza mhando nyowani, dzemuno pese pazvinogoneka. Kana iwe usingakwanisi kuwana bhinzi itsva, bhinzi dzakaomeswa isarudzo yakanaka. Heano mamwe mazano ekusarudza bhinzi dzakanakisa:

• Tarisa bhinzi dzakafanana pakukura uye ruvara
• Dzivisa bhinzi dzinenge dzatsemuka kana dzine maburi
• Sarudza bhinzi dzinonzwa kuremerwa nehukuru hwadzo
• Edzai mhando dzakasiyana dzakadai senhema, pinto, kana bhinzi tsvuku
• Rangarira kunyudza bhinzi dzakaoma usiku hwose usati wabika kuderedza nguva yekubika

Bhinzi dzemumagaba vs. Dried Beans

Mabhinzi emumagaba isarudzo iri nyore kune avo vapfupi nenguva, asi kazhinji akakwira musodium uye anogona kunge aine zvinowedzera. Bhinzi dzakaomeswa isarudzo iri nani kune avo vanotarisa kudzora zvinongedzo mukudya kwavo uye kuchengetedza mari mukufamba kwenguva. Hezvino zvimwe zvazvakanakira nezvazvakaipira zvemumagaba zvichienzaniswa nebhinzi dzakaomeswa:

Bhinzi dzemumagaba:

• Yakanaka uye inokurumidza
• Inowanikwa zvakanyanya mumhando dzakasiyana
• Inogona kunge iine sodium yakawedzerwa uye inochengetedza
• Zvinodhura kudarika bhinzi dzakaomeswa

Dried Beans:

• Yakachipa kupfuura bhinzi yemumagaba
• Inowanikwa mumhando dzakasiyana siyana
• Inoda kunyura uye nguva yakareba yekubika
• Inogona kuchengetwa kwenguva yakareba

Mutengo Kuenzanisa uye Brand Check

Kana zvasvika pakutenga bhinzi, zvakakosha kutarisa mutengo uye kuenzanisa mhando dzakasiyana. Mamwe mabhureki anogona kunge ari nani pane mamwe maererano nemhando uye mutengo. Heano mamwe matipi ekuenzanisa mitengo uye kutarisa mhando:

• Tarisa kutengesa uye kuderedzwa pachitoro chako chegirosari
• Tarisa mutengo weyuniti kuti uenzanise mitengo pakati pemhando dzakasiyana
• Verenga wongororo pamhepo kuti uone kuti vamwe vatengi vanoti kudii nezverudzi
• Edza mhando dzakasiyana kuti uwane iyo yaunoda zvakanyanya

mhedziso

Saka pane iwe unayo - nzira dzakawanda dzebhinzi dzinoshandiswa muAsia kubika. Izvo zvinhu zvakasiyana-siyana zvinogona kushandiswa mune zvese zvinotapira uye zvinonaka. Iwo akanakisa sosi yeprotein uye anogona kushandiswa kugadzira zvinonaka zvinonaka senge kumhanyisa-fries, saladi, uye madhiri. Saka enda mberi uye vaedze!

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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.