Umgubo weKhokhonathi: Umgubo oNgcolileyo kunye neNgcombolo ongomnye weFlour ekufuneka uyizame

umbhali: Joost Nusselder, umbhali we-Essential Japanese meal planner cookbook cookbook Ukuhlaziywa ngoJuni 20, 2022

Umgubo weCoconut ungenye indlela enkulu kumgubo wengqolowa wokubhaka kuba uphezulu kwifiber kwaye uphantsi kwi-carbs. Kodwa yintoni kanye kanye?

Umgubo weKhokhonathi ngumgubo owenziwe ngenyama yekhokhonathi eyomisiweyo. Iphezulu kwifayibha kwaye isezantsi kwi-carbs, kwaye ifumana ukuthandwa njenge ayinagluten enye indawo yomgubo wengqolowa ekubhakeni. Kodwa ithelekiswa njani?

Umgubo weKhokhonathi yenye indlela ekhethekileyo kumgubo wengqolowa kuba uphezulu kwifiber kwaye uphantsi kwi-carbs. Ifumana ukuthandwa njengenye indlela yokubhaka engenagluten. Kodwa ithelekiswa njani? Makhe sijonge umahluko.

Jonga incwadi yethu entsha yokupheka

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Umgubo weKhokhonathi: Indlela yeNdalo kunye neNguqulelo kaninzi kuFlowa wokudla okuziinkozo

Umgubo weKhokhonathi ngumgubo ocolekileyo, ofana neenkozo owenziwe ngenyama yekhokhonathi eyomisiweyo. Yenye indlela ethandwayo kumgubo wengqolowa wesintu kwaye iguquguquka kakhulu ekuphekeni nasekuphekeni. Umgubo weKhokhonathi yi-carbohydrate ephantsi, i-high-fiber, kunye ne-protein-rich ingredient efanelekileyo kwizidlo ezininzi.

Usetyenziswa njani umgubo weCoconut ekuphekeni nasekubhakeni?

Umgubo weCoconut sisithako esisebenzayo esinokusetyenziswa kwiindlela ezahlukeneyo zokupheka. Nanga amanye amacebiso okusebenzisa umgubo wekhokhonathi ekhitshini lakho:

• Umgubo weKhokhonathi ufunxa ulwelo ngaphezu komgubo wengqolowa wesintu, ngoko ke kungcono ukuwusebenzisa kwiiresiphi ezifuna ukufuma okuninzi.
• Xa usebenzisa umgubo wekhokhonathi kwiiresiphi, kukulungele ukuwusebenzisa ngokudityaniswa neminye imifula ukufezekisa ukuthungwa okufunwayo kunye nokungaguquguquki.
• Umgubo weKhokhonathi uqhele ukusetyenziswa kwiiresiphi ze-gluten-free kunye ne-paleo endaweni yomgubo wengqolowa.
• Umgubo weKhokhonathi unokusetyenziswa kuzo zombini iiresiphi eziswiti nezinencasa, ezinje ngeepanekuku, iimuffins, isonka, kunye nokugquma inkukhu okanye intlanzi.

Coconut Flour: Enye indlela eyahlukileyo kunye neNcasa

Umgubo weKhokhonathi yifayibha ephezulu, i-low-carbohydrate yomgubo ilungele abo bafuna ukunciphisa ukutya kwabo kwekhabhohayidrethi. Kwakhona ngokwemvelo ayinagluten, iyenza ibe lukhetho olukhulu kwabo bane-gluten sensitivities okanye isifo se-celiac. Ezinye zezibonelelo zesondlo zomgubo wekhokhonathi ziquka:

• Umxholo wefiber ephezulu: Umgubo weKhokhonathi uphezulu kwifayibha, malunga ne-5 grams yefayibha ngecephe ngalinye. Oku kunokunceda ukukhuthaza ukugaya okunempilo kwaye kukugcina uzive ugcwele ixesha elide.
• Umxholo ophantsi wekhabhohayidrethi: Umgubo weKhokhonathi uphantsi kwiicarbohydrates, malunga ne-2 grams ye-net carbs nganye ngecephe. Oku kwenza kube lukhetho olukhulu kwabo balandela i-low-carb okanye ukutya kwe-ketogenic.
• Utyebile ngamafutha anempilo: Umgubo weKhokhothi uphezulu kumafutha anempilo, kuquka i-medium-chain triglycerides (MCTs). Ii-MCTs zigaywa ngokulula kwaye zinokubonelela ngomthombo wamandla okhawulezayo womzimba.

Yenza uBuchule eKhitshini: Ukupheka ngeCoconut Flour

Umgubo weKhokhonathi wenziwa kwipulp yekhokhonathi emva kokuba ucinezelwe ubisi lwekhokhonathi. Yenye i-gluten-free, ifayibha ephezulu kunomgubo wengqolowa ofumene ukuthandwa kwiminyaka yakutshanje. Nazi ezinye izinto ekufuneka uzigcine engqondweni xa upheka ngomgubo wekhokhonathi:

• Umgubo weKhokhonathi ufunxa kakhulu kwaye ufuna ulwelo olungaphaya kolunye umgubo.
• Inobumnandi bendalo, ngoko unokufuna ukulungisa inani leswekile kwiresiphi yakho.
• Umgubo weKhokhonathi unokuba nzima kwaye ube nzima, ngoko ke kubalulekile ukusebenzisa inani elifanelekileyo kwiresiphi yakho.

Ukubhaka NgeCoconut Flour

Ukubhaka ngomgubo wekhokhonathi kunokuba nzima, kodwa ngokuziqhelanisa, unokwenza izinto ezibhakiweyo ezimnandi nezinempilo. Nanga amanye amacebiso okuqalisa:

• Sebenzisa umlinganiselo we-1: 4 womgubo wekhokhonathi kulwelo. Umzekelo, ukuba iresiphi yakho ifuna ikomityi enye yomgubo, sebenzisa iikomityi ezi-1 zolwelo.
• Umgubo weKhokhonathi usebenza kakuhle kwiiresiphi ezibiza inani elincinci lomgubo, njenge-muffins okanye i-pancakes.
• Ukuphepha ukoma, yongeza amaqanda angaphezulu okanye abamhlophe beqanda kwiresiphi yakho.
• Umgubo weKhokhonathi unokutsha lula, ngoko hlala ujonge izinto zakho ezibhakiweyo e-oveni.

Iingcebiso zokuzama

Umgubo weKhokhonathi unokusetyenziswa kwiindlela ezahlukeneyo zokupheka, ukusuka kwi-sweet ukuya kwi-savory. Nazi ezinye iimbono zokuqalisa:

• Iipancakes zomgubo weKhokhonathi: Xuba kunye 1/4 ikomityi yomgubo wekhokhonathi, amaqanda ama-2, i-1/4 yekomityi yobisi, kunye ne-1/4 ithisipuni yomgubo wokubhaka. Pheka kwi-skillet egayiweyo kude kube ngumbala wegolide.
• Isonka sebhanana somgubo weKhokhonathi: Xuba kunye 1/2 ikomityi yomgubo wekhokhonathi, iibhanana ezi-3 ezivuthiweyo, amaqanda ama-3, i-1/4 yekomityi yobusi, kunye netispuni e-1 yesoda yokubhaka. Bhaka kwi-pan yesonka egayiweyo kwi-350 ° F kwi-45-50 imizuzu.
• Iithenda zenkukhu yomgubo weKhokhonathi: Xuba kunye 1/2 indebe yomgubo wekhokhonathi, itispuni e-1 ye-paprika, 1/2 ithisipuni yomgubo wegalikhi, kunye netyuwa kunye nepepile ukunambitha. Dipha iithenda zenkukhu kwiqanda elibethiweyo uze uqabe kumxube womgubo wekhokhonathi. Bhaka kwi-oven kwi-400 ° F kwi-15-20 imizuzu.

Kutheni iCoconut Flour iyeyona isempilweni ngokugqithisileyo kunomgubo wengqolowa

Umgubo weCoconut unomthamo ophezulu wefiber, odlala indima ebalulekileyo ekugcineni impilo efanelekileyo yokugaya. Xa kuthelekiswa nomgubo wengqolowa oqhelekileyo, umgubo wekhokhonathi unomxholo ophantsi wekhabhohayidrethi, nto leyo eyenza ukuba ibe yeyona ndawo ibalaseleyo kwabo bafuna ukulawula amanqanaba eglucose. Kuyafaneleka ukuba uqaphele ukuba umgubo wekhokhonathi uqulethe i-carbohydrates, kodwa uhlobo lwe-carbohydrates oluqulethwe lulodwa kwaye lubonakala lunomlinganiselo ophantsi we-glycemic index kunezinye iintlobo ze-carbohydrates.

Iphezulu kwiProtheyini kunye naMafutha aBalulekileyo

Umgubo weCoconut ngumthombo obalaseleyo weprotheyini, ubonelela ngeenzuzo ezininzi zempilo. Iqulethe zonke ii-amino acids ezibalulekileyo ezifunwa ngumzimba ukuze usebenze ngokuchanekileyo. Ukongeza, umgubo wekhokhonathi utyebile ngamafutha asempilweni, ayimfuneko ekugcineni impilo yentliziyo entle. Iprofayili yamanqatha omgubo wekhokhonathi yahluke kancinane kwezinye iintlobo zomgubo, nto leyo eyenza ukuba ibe lukhetho olungcono kwabo bafuna ukugcina intliziyo esempilweni.

IiNzuzo zeMpilo ezinokubakho

Idatha yophando icebisa ukuba ukongeza umgubo wekhokhonathi ekutyeni kwakho kunokubonelela ngeenzuzo ezininzi zempilo, kubandakanya:

• Umngcipheko ophantsi wesifo senhliziyo
• Amandla ahlala ixesha elide
• Ulawulo olungcono lwamanqanaba eswekile yegazi
• Ukonyuka kwimpilo jikelele kunye nokuphila kakuhle

Inkqubo yokuvelisa umgubo weKhokhonathi

Umgubo wekhokhonathi uveliswa ngokusila inyama yekhokhonathi ngokulandela indlela ethile. Inyama yekhokhonathi yomisiwe kwaye igutywe ibe ngumgubo ocolekileyo, obangela umgubo ococekileyo wekhokhonathi. Inkqubo ithatha ixesha elide kunokuvelisa umgubo wengqolowa, kodwa umphumo ufanelekile.

Uhambo oluphambili

Umgubo weKhokhonathi yenye indlela esempilweni kakhulu kunomgubo wengqolowa, ubonelela ngeenzuzo ezininzi zempilo. Isityebi kwifiber, iiprotheyini, kunye namafutha ayimfuneko, okwenza ukuba ibe yongezwa ngokugqwesileyo kuyo nayiphi na ukutya. Xa ukhangela umgubo wecoconut, kubalulekile ukujonga izithako kwaye ukhethe uphawu oluphawulwe njengomgubo ococekileyo wekhokhonathi.

isiphelo

Ke, umgubo wekhokhonathi yeyona ndlela ilungileyo kumgubo wesintu wokubhaka nokupheka. Iphezulu kwi-fiber kunye neprotheyini, kwaye iphantsi kwi-carbs, iyenza ibe yongezwa kakhulu kwindlela yokuphila enempilo. 

Ukongeza, ungayisebenzisa kwiiresiphi ezininzi ezimnandi, ukusuka kwi-pancakes ukuya kwi-muffins ukuya kwisonka kunye nokunye. Ke, ungoyiki ukuyilinga kwaye wonwabele zonke izibonelelo ezinikezelayo. 

Yiloo nto kuphela omele uyazi malunga nomgubo wekhokhonathi.

Jonga incwadi yethu entsha yokupheka

Iiresiphi zosapho zikaBitemybun ezinesicwangciso esipheleleyo sokutya kunye nesikhokelo seresiphi.

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UJoost Nusselder, umsunguli weBite My Bun ngumthengisi wentengiso, utata kwaye uthanda ukuzama ukutya okutsha ngokutya kwaseJapan entliziyweni yomnqweno wakhe, kwaye kunye neqela lakhe ebesenza amanqaku anzulu ebhlog ukusukela ngo2016 ukunceda abafundi abathembekileyo kunye neeresiphi kunye neengcebiso zokupheka.