Stevia muKubika: Mashandisiro eIyo seShuga Inotsiva

Author: Joost Nusselder, munyori weThe Essential Japanese meal planner cookbook Yakapedzwa June 26, 2022

Stevia inotapira uye inotsiva shuga inotorwa kubva mumashizha emhando yemiti Stevia rebaudiana. Mishonga inoshanda ye stevia ndeye steviol glycosides (kunyanya stevioside uye rebaudioside), iyo inosvika ka150 kutapira kweshuga, inodziya-yakagadzikana, pH-yakagadzikana, uye isingaviriki.

Iwe unogona kushandisa stevia mukubika kutsiva shuga. Inotapira yepanyama isingakanganisi mazinga eshuga senge shuga, saka yakakwana kune vanhu vane chirwere cheshuga. Uyezve, ndeye zero macalorie!

Mugwaro iri, ini ndinokuratidza nzira yekushandisa stevia mukubika uye yekutarisa kana uchiitenga. Uyezve, ini ndichagovera mamwe emabikirwo angu andinoda ndichishandisa ichi chinotapira chinotapira.

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Kusvika pakuziva Stevia: Iyo Yakanakira Shuwa Inotsiva

Stevia ishuga yechisikigo inotsiva iyo inobva pamashizha emuti weStevia rebaudiana. Imishonga yemakwenzi inonaka iyo inonyanya kushandiswa seimwe nzira ine hutano kune shuga. Stevia inowanikwa mune akasiyana mafomati akadai sehupfu, yakadzika mvura, uye kunyange mashizha.

Stevia inotapira sei?

Stevia inotapira zvinoshamisa, uye zvishoma zvinoenda kure. Kutaura zvazviri, inofungidzirwa kuva 200-300 nguva inotapira kupfuura shuga. Izvi zvinoreva kuti teaspoon ye stevia inogona kutsiva kapu yose yeshuga. Nekudaro, zvakakosha kuti uzive kuti stevia ine kuravira kwakasiyana zvishoma pane shuga, uye vamwe vanhu vangangoda kuchinjika kune inonaka.

Ndezvipi Zvakanakira Kushandisa Stevia?

Kushandisa stevia sechinhu chinotsiva shuga kune zvakawanda zvakanaka, zvinosanganisira:

• Icho chinotapira chinotapira icho chisina chero zvigadzirwa zvekugadzira.
• Iyo ine zero macalorie, zvichiita kuti ive yakakodzera inotsiva shuga kune avo vari kuona huremu hwavo kana vane chirwere cheshuga.
• Izvo hazvikanganisi mazinga ehuga, zvichiita kuti ive sarudzo yakachengeteka kune vanhu vane chirwere cheshuga.
• Iyo ine zvinyorwa zvemavara zvinoita kuti ive yakanakisa sarudzo yezvinhu zvakabikwa uye stews.

Ndingashandisa sei Stevia mukubika?

Stevia inogona kushandiswa nenzira dzakasiyana-siyana, kusanganisira:

• Yakasaswa pamusoro peoatmeal kana yogati mangwanani
• Yakawedzerwa kune kofi kana tii sechinhu chinotapira
• Inoshandiswa mukubika sechinhu chinotsiva shuga
• Yakawedzerwa kumasowe kana sosi kuitira kubata kutapira

Paunenge uchishandisa stevia mukubika, zvakakosha kuziva kuti haina huwandu hwakafanana neshuga, saka zvinokurudzirwa kuwedzera zvimwe. zvimwe kutsiva izvi. Pamusoro pezvo, stevia concentrate inogona kushandiswa kuwedzera kutapira pasina kushandura manyorerwo ekubika.

Kugadzirwa kweStevia: Kubva Kudyara kuenda kuSweetener

Stevia chirimwa chinobva kuSouth America, uye mashizha awo ave achishandiswa kwemazana emakore sechisikigo chinotapira. Nhasi, stevia inorimwa munyika dzakawanda pasi rose, kusanganisira China, Paraguay, uye United States. Mashizha anokohwewa nemaoko kana muchina uye ozoomeswa pazuva kana munzvimbo yekuomeswa.

Kubvisa kutapira kwaStevia

Kana mashizha aoma, anogadziriswa kuti abudise mishonga inotapira, inonzi steviol glycosides. Heino maitiro azvinoitwa:

• Mashizha akanyura mumvura inopisa kuti asunungure steviol glycosides.
• Mvura inosefa kubvisa chero tsvina.
• Iyo steviol glycosides inoparadzaniswa kubva mumvura uchishandisa nzira inonzi ion exchange kana kunaya kwemvura.
• Hupfu kana mvura inokonzeresa ndiyo stevia sweetener yaunogona kushandisa pachinzvimbo cheshuga mukubika kwako.

Kunatsa stevia kune dzakasiyana mashandisiro

Stevia sweetener inogona kushandiswa nenzira dzakasiyana siyana, kubva kumadonhwe emvura kusvika kuhupfu hwegranulated. Kugadzira aya mafomu akasiyana, iyo stevia yakatorwa inopinda nemamwe matanho ekugadzirisa:

• Pamadonhwe emvura, iyo stevia yakatorwa inosanganiswa nemvura uye zvimwe zvinonaka zvechisikigo kugadzira yakasangana mvura inotapira.
• Kune granulated poda, iyo stevia yakatorwa inosanganiswa neyakakura mumiriri, senge erythritol kana inulin, kuwedzera huwandu uye magadzirirwo.
• Zvekubikira zvakasanganiswa, iyo stevia yakatorwa inosanganiswa nezvimwe zvinotapira zvechisikigo, senge monk muchero kana xylitol, kugadzira chigadzirwa chinoyera seshuga uye chinogona kushandiswa mukubika kubika.

Zvakanakira Kushandisa Stevia Panzvimbo YeShuga

Stevia inotsiva shuga inotsiva nekuti ine zvinoverengeka zvakanaka pamusoro peshuga yechinyakare:

• Stevia inotapira kupfuura shuga, saka iwe unogona kushandisa mashoma ayo kuti uwane iyo yakafanana nhanho yekutapira.
• Stevia ine zero makorikori uye zero makhahydrates, zvichiita kuti ive sarudzo yakakurumbira kune vanhu vane yakaderera-carb kana yakaderera-calori kudya.
• Stevia haikwidzi mazinga eshuga, zvichiita kuti ive sarudzo yakanaka kune vanhu vane chirwere cheshuga kana avo vari kuedza kugadzirisa mazinga ehuga.

Saka, nguva inotevera yaunobika, funga kushandisa stevia pachinzvimbo cheshuga kune ine hutano, yakaderera-calorie sweetener sarudzo.

Shandura Chikafu Chako neStevia's Flavour

Stevia yakasikwa, zero-calorie sweetener yakanakira avo vari kuedza kuderedza kudya kwavo shuga. Inoshanda nekuwedzera kutapira kune zvekudya pasina macalorie akawedzerwa. Stevia inowanzowanikwa mumhando mbiri: hupfu uye mvura. Iko kutapira kwe stevia kunobva pane zvaunofarira, uye zvakakosha kuti utarise shanduko usati waishandisa mumabikirwo. Imwe teaspoon ye stevia yakaenzana nekapu imwe yeshuga. Stevita imhando ye stevia inoverengerwa seimwe yeanonaka-kuravira stevia zvigadzirwa pamusika.

Kuwedzera Flavour neStevia

Stevia ine zvivakwa zvinoitendera kuti iwedzere kunaka kuwedzera kune kutapira chikafu. Inoshanda zvakanyanya mukubatana nezvimwe zvinyoro zvinyoro zvinonaka. Stevia inowanikwawo mumafomati ane flavoured, akadai seremoni kana vanilla, ayo anogona kuwedzera zvakasiyana siyana zvinonaka kune zvakabikwa uye mamwe mabikirwo. Stevia concentrate imhando yakamisikidzwa yestevia inogona kushandiswa mudiki kuita kutapira stew, fryer, uye zvimwe zvinonaka.

Kushandisa Stevia muzvinhu zvakabikwa

Stevia inogona kushandiswa muzvigadzirwa zvakabikwa, asi zvakakosha kuziva kuti haina mavara akafanana ehuga. Stevia inonyanya kutapira uye haina huwandu hwakafanana hwekuwedzera huwandu kana kugona kune zvakabikwa. Nekudaro, stevia inogona kushandiswa pamwe chete nedzimwe nzira dzeshuga kugadzira zvinonaka zvinodyiwa zvakaderera mumacalorie. Peanut butter cookies uye keke tsvuku yevelvet ingori mienzaniso mishoma yezvinhu zvakabikwa zvinogona kugadzirwa ne stevia.

Kuwedzera Stevia kune Zvikafu uye Snacks

Stevia inogona zvakare kushandiswa mundiro dzinonaka, senge cheese toast kana lattice mabhisikiti. Inogonawo kushandiswa mukugadzirira kwekudya, sekuwedzera kune kudya kwefriji kana kudya kwemanheru. Stevia inogona kushandura kunaka kwechikafu kana chikafu pasina kuwedzera mamwe macalories. Stevia inogona zvakare kushandiswa kutapira zvinobata senge nzungu butter makuki kana keke tsvuku yevelvet, zvichikutendera kuti unakirwe nekunaka kunotapira uchiramba uri munzira nezvinangwa zvehutano hwako.

Stevia: Mafomu Akasiyana-siyana eZvako Zvido zvekubikira

Stevia inotapira yechisikigo iyo iri kuramba ichizivikanwa sekutsiva shuga mukubika uye chikafu. Inonyanya kuwanikwa muUnited States sechikafu chekuwedzera, asi inobvumirwa sechinhu chinotapira mukudya uye kutonga kwezvinodhaka. Stevia inowanikwa mumhando dzakasiyana siyana, kusanganisira:

• Upfu: Iyi ndiyo yakajairika fomati ye stevia uye yakanakira kutsiva shuga mune zvakabikwa. Iine zvinyorwa zvinyorwa zvakafanana neshuga uye zvinogona kusanganiswa nezvimwe zvinoshandiswa kuwedzera zvakawanda.

• Liquid: Liquid stevia imhando yakamisikidzwa yezvinotapira uye yakanakira kuwedzera kune zvinwiwa kana zvinwiwa. Inoshandiswawo mukubika nekubika, asi zvingada kumwe kuyedza kuti uwane huwandu hwakakodzera.

• Zvakacheneswa zvinyorwa: Aya ndiwo akanyanya kunyura mafomu e stevia ayo anonyanya kushandiswa seshuga kutsiva. Vanowanzo kusanganiswa nezvimwe zvinhu kuti vavandudze kuravira kwavo uye magadzirirwo.

Mabhenefiti ehutano eStevia

Stevia inotapira yechisikigo ine akati wandei mabhenefiti ehutano, kusanganisira:

• Iyo ine macalorie mashoma uye haikwidzi mazinga eshuga, zvichiita kuti ive yakakodzera kutsiva shuga kune vanhu vane chirwere cheshuga.

• Iyo yakanaka sosi ye antioxidants, iyo inogona kubatsira kudzivirira muviri kubva mukukuvadzwa kubva kune emahara radicals.

• Inogona kubatsira kuderedza BP uye kuvandudza utano hwemwoyo.

Stevia Inogona Kushandiswa Sechinotsiva Shuga muKubika?

Stevia inotapira, yakasikwa inotapira iyo yave yakakurumbira imwe nzira kune shuga mumakore achangopfuura. Inogadzirwa kubva pamashizha emuti we stevia uye inowanikwa nenzira dzakasiyana siyana, kusanganisira mvura, hupfu, uye piritsi. Stevia isarudzo yakanaka kune vanhu vanoda kuderedza kudya kwavo shuga pasina kupa kutapira.

Kutsiva Shuga neStevia muBaked Recipes

Stevia inogona kushandiswa sechinzvimbo cheshuga mumabikirwo akabikwa, asi zvakakosha kuyeuka kuti haisi iyo yakatwasuka-kune-imwe inotsiva. Stevia inotapira kupfuura shuga, saka unozofanirwa kushandisa shoma payo kuti uwane iyo yakafanana nhanho yekutapira. Kazhinji, imwe kapu yeshuga inogona kutsiviwa ne teaspoon yeupfu stevia kana hafu yeteapuni yemvura stevia.

Zvinhu zvakakosha zvekurangarira kana uchibika neStevia

Paunenge uchishandisa stevia sechinhu chinotsiva shuga mukubika, pane zvinhu zvishoma zvakakosha zvekuchengeta mupfungwa:

• Stevia haisi mumiriri wekuwedzera, saka iwe uchafanirwa kuwedzera zvimwe zvinongedzo kuti ugadzirise kushomeka kweshuga. Zvinowanzoshandiswa bulking agents zvinosanganisira mabhanana, michero purees, uye mazai.

• Stevia chikafu cheshuga shoma uye chikafu chakaderera-carb, asi zvakakosha kuti uzive kuti iyo chaiyo yeshuga yezvinhu zvako zvakabikwa inogona kusanyanya kuderera kana iwe uchiwedzera zvimwe zvinongedzo kugadzirisa kushomeka kweshuga.

• Stevia inogona kureruka zvishoma muruvara uye magadzirirwo kupfuura shuga, saka zvinhu zvako zvakabikwa zvinogona kuve nechitarisiko chakati siyanei uye magadzirirwo kupfuura zvazvaizoita dai wanga uchishandisa shuga.

• Stevia inogona kuva neravidzo isingafadzi inovava kana ikasashandiswa muchiyero chaidzo. Zvinokurudzirwa kutanga nemari shoma uye kugadzirisa sezvinodiwa kuti uwane danho rekutapira rakakodzera resipi yako.

11 Kutsiva Shuga Kufunga Kana Kubika

Kana uri kuyedza kuderedza shuga kana kuve nezvirambidzo zvekudya, zvinotsiva shuga inzira iri nyore yekugadzira zvinonaka zvekubika zvinozadzisa zvaunoda chaizvo. Vanogonawo kupa zvakakosha zvehutano zvinobatsira, zvakadai sekuderedza kudya kwekoriori uye kubatsira kudzora mazinga ehuga.

General Rule yeKutsiva Shuga neinotsiva

Kana uchitsiva shuga neinotsiva, zvakakosha kuyera nemazvo kuti uve nechokwadi chevhoriyamu chaiyo uye kutapira. Heino mutemo mukuru wekutevera:

• 1 kapu yeshuga = 1 teaspoon yeupfu stevia kana 1/3 kusvika 1/2 kapu yezvimwe zvinotsiva shuga
• 1 punipuni yehuga = 1/4 teaspoon yeupfu stevia kana 1 1/2 kusvika 2 mashupuni ezvimwe zvinotsiva shuga
• 1 teaspoon yeshuga = pini yeupfu stevia kana 1/2 kusvika 3/4 mashupuni ezvimwe zvinotsiva shuga

Gadzira Kugadzira: Wedzera Bulk pamwe nezvimwe Zvinosanganisa

Imwe yedzakareruka nzira yekuwedzera yakawanda kune yako stevia-sweetened mabikirwo ndeyekusanganisira zvimwe zvinongedzo. Maapuro nemabheti sarudzo mbiri huru dzinogona kukubatsira kuwedzera zvese kutapira uye fiber mundiro dzako. Heano matipi mashoma ekutanga:

• Maapuro: Maapuro matsva isarudzo yakanaka nekuti ari nyore kuwana nekushanda nawo. Ingopepeta wozvicheka kuita zvidimbu zvidiki, wozozviwedzera kune yako resipi. Vachawedzera kunhuhwirira kunotapira uye chimiro chakanaka kune ndiro yako. Kana iwe uchida kunhuhwirira kwakashata, iwe unogona zvakare kushandisa unsweetened appleauce.
• Beets: Beets imwe sarudzo yakanaka nekuti yakakwirira mufiber uye inopa kunhuhwirira kwakasiyana. Iwe unogona kushandisa mabheti matsva, kana iwe unogona kutenga iwo akafanobikwa uye akaiswa mukati. Ingozvicheka kuita zvidimbu zvidiki uye wozviwedzera kune yako resipi. Vachawedzera kutapira zvishoma uye kwepasi kune ndiro yako.

Kushandisa Zvimwe Zvinotapira seBulk Alternative

Kana iwe uchida kushandura kunhuhwirira kwezvidyo zvako zvinotapira, unogona zvakare kuedza kushandisa zvimwe zvinotapira seimwe nzira yakawanda. Heano maitiro mashoma ekufunga nezvawo:

• Cane shuga: Kana iwe usina hanya nekuchengetedza kamukira yako yakaderera-carbohydrate, shuga yenzimbe isarudzo yakanaka. Inopa yakajairika flavour uye magadzirirwo ayo vanhu vazhinji vanoda.
• Ishuga chena dzimwe nzira: Kana iwe uchida yakaderera-carbohydrate kune chena shuga, pane akati wandei zvigadzirwa pamusika zvinogona kubatsira. Dzimwe sarudzo dzakakurumbira dzinosanganisira erythritol, xylitol, uye monk fruit extract. Izvi zvinotapira zvinopa kunhuhwirira kwakafanana uye kuumbwa kune shuga chena, asi ine macarbohydrates mashoma.
• Huchi uye sirapu yemepu: Kuti uwedzere kutapira kwechisikigo, unogona zvakare kuedza kushandisa huchi kana sirasi yemepu. Izvi zvinotapira zvinopa yakasarudzika flavour uye zvinogona kubatsira kuwedzera kuwanda kune ako mabikirwo.

Akakosha Manotsi Pamusoro Pekuchengetedza uye Benefits

Paunenge uchishandisa zvimwe zvinongedzo kana zvinotapira mune yako stevia-sweetened mabikirwo, zvakakosha kutevedzera mashoma ekutanga nhungamiro:

• Tsvakurudza chero zvigadzirwa zvitsva usati wazvitenga. Ita shuwa kuti dzakachengeteka uye dzakakodzera kune zvaunoda.
• Ziva kuti zvimwe zvinotapira zvinogona kunge zvakati siyanei kana magadzirirwo pane shuga yenguva dzose. Edza kuwana chiyero chakakwana cheresipi yako.
• Ramba uchifunga kuti stevia inzira inoshamisa kune shuga yenguva dzose nekuti inopa mabhenefiti ese ekutapira pasina mhedzisiro yakaipa pamuviri. Kuwedzera zvimwe zvinongedzo kana zvinotapira zvinogona kukubatsira kuti uwane huwandu hwaunoda pasina kupa mabhenefiti estevia.

mhedziso

Saka, ipapo iwe unayo- zvese zvaunoda kuziva nezve stevia uye mashandisiro ayo mukubika. Inzira yakanaka yekuwedzera kutapira mundiro dzako pasina mamwe macalories uye macarbs eshuga. Uyezve, ndezvemuzvarirwo uye hazvina zvekugadzira zvinhu, saka inzira yakanaka ine hutano yekuenda. Saka, usanyara, edza!

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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.