Hupfu HweMazoro: Iyo Hutano HweGluten-Isina Alternative Iwe Wanga Usipo
Hupfu hwemhunga hunogadzirwa nemhunga. Iyo yakanaka sosi yefiber uye izere nezvinovaka muviri senge calcium, iron, magnesium, potassium, uye antioxidants. Vamwe vangatozvidaidza kuti superfood!
Chinhu chikuru chekushandisa mukubikira-gluten-isina nekuti yakakwirira mufiber, yakaderera mucarbs, uye ine inonaka zvishoma. Muchikamu chino, ini ndichakuudza zvese zvaunoda kuziva nezvazvo.
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Kutsvaga Zvinoshamisa zveHupfu hweMboro
Hupfu hwemhunga imhando yehupfu hunogadzirwa kubva mumhunga, chirimwa chezviyo chekare chakatangira muAfrica uye chave kurimwa munzvimbo dzakasiyana pasi rose. Sadza chirimwa chakakosha pakudya nekurimwa, uye chinowanzotaurwa nezvacho sechikafu chekudya mutsika dzakawanda. Sadza remhunga rinouya nemhando nemhando dzakasiyana, rimwe nerimwe riine maitiro aro uye mashandisirwo.
Chii Chinonzi Hupfu uye Mamiriro eHupfu hweSoroji?
Hupfu hwemhunga hunowanzo shandiswa sechinotsiva hupfu hwegorosi mundiro dzisina guten. Ndiyo sarudzo huru kune vanhu vane chirwere chechiliac vanoda kudzivisa kudya gluten pasina kupira kuravira. Hupfu hwemhunga chikafu chepamusoro-fiber chine macalorie mashoma pane hupfu hwegorosi asi uchichengeta chikafu chakakosha. Hezvino zvimwe zvinhu zvekuchengeta mupfungwa kana uchishandisa hupfu hwemhunga muchikafu chako:
- Hupfu hwemhunga hwakakwana kugadzira chingwa, makeke, uye zvinotapira zvakakora uye zvakapfuma mukunaka.
- Hupfu hwemhunga hunogona kusanganiswa nehumwe hupfu kugadzira kunaka kwakanaka uye kunhuwirira mune zvakabikwa.
- Hupfu hwemhunga hunogona kushandiswa panzvimbo yehupfu hwegorosi mumabikirwo mazhinji, asi ungangoda kugadzirisa huwandu hwemvura inoshandiswa mukubika.
- Hupfu hwemhunga hunogona kushandiswa kugadzira sirasi, inova inotapira inopa karamelization kune ndiro.
MuAfrica, hupfu hwemhunga hunowanzo shandiswa kugadzira porridge, inova rudzi rwechikafu chinodyiwa pamangwanani kana sendiro yepadivi. Porridge iyi inogadzirwa nekubatanidza hupfu hwemhunga nemvura woibika kusvika yakora. Hupfu hwemhunga hunogonawo kushandiswa kugadzira batter yechikafu chakakangwa, semafritters kana mapakeke.
Zvakanakira Kushandisa Hupfu Hwemhunga Mukudya Kwako
Hupfu hwemhunga chinhu chikuru chekushandisa muchikafu chako nezvikonzero zvakati wandei:
- Hupfu hwemhunga hauna gluten, izvo zvinoita kuti ive sarudzo yakanaka kune vanhu vane chirwere chechiliac kana kusawirirana kwe gluten.
- Hupfu hwemhunga hune fiber yakawanda, iyo inobatsira kugadzirisa kugaya uye kuita kuti unzwe wakaguta.
- Hupfu hwemhunga hune mafuta mashoma uye hune macarbohydrates mashoma pane hupfu hwegorosi, izvo zvinoita kuti ive sarudzo ine hutano kune vanhu vanoda kuchengetedza chikafu chine hutano.
- Hupfu hwemhunga hune mapuroteni akawanda, chinova chikafu chakakosha chinobatsira kuvaka nekugadzirisa matishu mumuviri.
Wana Kusika MuKitchen: Mashandisiro Aunoita Hupfu HweMazora Mukubika Kwako
Hupfu hwemhunga imhunga ine zvakawanda zvinogadzirwa nekukuya mhunga yose. Rudzi urwu rweupfu ndiyo yakanakisa imwe nzira yehupfu hwenguva dzose uye isarudzo yakakurumbira pakati pevanhu vanoda kuvandudza kudya kwavo. Hupfu hwemhunga hune sitachi, mapuroteni, uye faibha, zvichiita kuti ive kuwedzera kukuru kune chero chikafu. Inowanikwa mumhando dzakasiyana siyana, kusanganisira chena, nhema, uye yakasarudzika mhando ine zvishoma.
Kushandisa Hupfu hweMboro mumabikirwo
Hupfu hwemhunga hwakasiyana-siyana uye hunogona kushandiswa mumhando dzakasiyana siyana dzekubika. Heano mamwe mazano ekushandisa hupfu hwemhunga mukubika kwako:
- Shandisa hupfu hwemhunga sechinzvimbo cheupfu hwenguva dzose mumabikirwo aunofarira. Inoshanda zvakanaka muchingwa, muffin, uye mapanikake.
- Hupfu hwemhunga hunogona kushandiswa semukobvu muto nemuto. Inopa yakasarudzika flavour mbiri inogona kuvandudza kuravira kwechikafu chako.
- Hupfu hwemhunga inzira huru kune cornstarch mumabikirwo anoda kukora. Iine macarbohydrates mashoma uye inopa kutonga kwakanyanya pamusoro pemazinga eshuga.
- Hupfu hwemhunga hunogona kushandiswa kugadzira chinotsiva zai risina guten. Sanganisa chipunu chimwe chehupfu hwemhunga nechipunu chimwe chemvura pazai rega rega rinodiwa mukubika.
- Hupfu hwemhunga hunogona kushandiswa kuwedzera fiber pakudya kwako. Iine fiber yakawanda kudarika hupfu hwenguva dzose uye inogona kushandiswa kuvandudza kugaya.
Chengetedza Mari Nekukuya Hupfu Hwako Wemhunga
Kana muchida kuchengetedza mari, munogona kuzvigaya hupfu hwemhunga kumba. Chaunongoda zviyo zviviri zvemhunga nechigayo. Kukuya hupfu hwako hwemhunga kunoita kuti udzore maitiro uye uchengetedze mari nekufamba kwenguva. Inovimbisawo kuti hupfu hwako hutsva uye hauna zvimwe zvimedu.
Sei Hupfu hweMazora Huri Hutano Humwe Humwe Hupfu
Muzodzi imbeu yekare yakatangira kumatunhu eAfrica neIndia zviuru zvemakore zvakapfuura. Nhasi, chirimwa zvakafara uye chirimwa chikuru munzvimbo dzakawanda dzenyika. Hupfu hwemhunga chibereko chezviyo ichi uye chinozivikanwa nekusiyana-siyana kwekushandiswa uye maumbirwo. Iine zvakakosha zvinovaka muviri zvakadai seprotein uye fiber, zvichiita kuti zvive kuwedzera kukuru kune chero kudya. Muchokwadi, hupfu hwemhunga hunoonekwa sehumwe hutano hwakanyanya kune humwe hupfu nekuda kwehupfu hunokatyamadza.
Yakaderera muShuga
Chimwe chinoita kuti hupfu hwemhunga hukunakirei kuti hupfu hushoma pane humwe hupfu. Izvi zvinodaro nekuti mhunga ine macompounds anonzi phenolic compounds, ayo akave akabatana nekudzikisa mazinga eshuga. Ichi chivakwa chinosanganiswa nenyaya yekuti mhunga yakapfuma mufiber, zvichiita kuti ive sarudzo yakanaka kune vanhu vanoda kudzivirira spikes mumazinga eshuga yeropa.
Yakakwirira muFibre
Hupfu hwemhunga chitubu chikuru chefaibha, chinova chikafu chakakosha chinoita basa rakakosha mukugadzira simba mumuviri. Fiber inobatsirawo kuti ugare uchinzwa wakaguta kwenguva yakareba, zvichiita kuti ive sarudzo yakanaka kune vanhu vari kuedza kuderedza uremu kana kuchengetedza huremu hune hutano. Kutaura zvazviri, hupfu hwemhunga hune fiber yakawanda kudarika mupunga chena kana zvimwe zviyo zvinowanzoitika.
Gluten-Mahara
Hupfu hwemhunga chigadzirwa chisina gluten, zvichiita kuti ive imwe nzira yakakodzera kune vanhu vane chirwere chechiliac kana gluten senitivity. Inowanzoshandiswa sechinotsiva hupfu hwegorosi mukubika nekubika, uye inogona kuwanikwa mumhando dzakasiyana-siyana uye marudzi.
Zviri Nyore Kuti Uwane
Hupfu hwemhunga huri kuramba huchifarirwa nevanhu pavanenge vachiwana hutano hwahwo hwakawanda. Yave kuwanikwa zvakanyanya muzvitoro zvakawanda zvegirosari uye zvitoro zvehutano zvekudya, uye zvakare inotengeswa online. Kutaura zvazviri, mazano akawanda ezvokudya iye zvino anosanganisira hupfu hwemhunga sechinhu chakakwana kune vanhu vanoda kudya zvine utano uye kuparadzira shoko pamusoro pechigadzirwa ichi chitsva uye chinonakidza.
Mukupedzisa, hupfu hwemhunga hunovaka muviri, hushoma-shuga, hupfu hwepamusoro, uye husina guten kune humwe hupfu. Zviri nyore kuwana uye zvinogona kushandiswa mumhando dzakasiyana dzemabikirwo akasiyana, zvichiita kuti ive sarudzo yakanaka kune vanhu vanoda kudya zvine hutano uye kuita basa mukuchengeta moyo yavo nemuviri zvine hutano.
mhedziso
Saka hezvo zvawazvo- zvese zvaunoda kuziva nezvehupfu hwemhunga. Iyo yakanaka imwe nzira kune hupfu hwegorosi, kunyanya kune vanhu vane gluten kusashivirira, uye inzira yakanaka yekuwedzera imwe fiber pakudya kwako. Uyezve, inzira yakanaka yekuchengetedza imwe mari nekuikuya iwe kumba. Saka zviedze uye uwane zvese zvinoshamisa zvaunogona kuita nazvo!
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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.
