Ufulawa Kakhukhunathi: Omunye Ufulawa Onempilo Nomnandi Odinga Ukuwuzama

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe ngo-Juni 20, i-2022

Ufulawa kakhukhunathi ungenye indlela enhle kunofulawa kakolweni wokubhaka ngoba uphezulu ku-fiber futhi uphansi kuma-carbs. Kodwa kuyini ngempela?

Ufulawa kakhukhunathi ufulawa owenziwe ngenyama kakhukhunathi eyomisiwe. Ine-fiber ephezulu futhi iphansi kuma-carbs, futhi ithola ukuduma njenge-a gluten-free okunye esikhundleni sikafulawa kakolweni ekubhakeni. Kodwa iqhathaniswa kanjani?

Ufulawa kakhukhunathi uhlukile kunofulawa kakolweni ngoba une-fiber eningi futhi une-carbs ephansi. Izuza ukuduma njengenye indlela yokubhaka engenayo i-gluten. Kodwa iqhathaniswa kanjani? Ake sibheke umehluko.

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Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

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Ufulawa Kakhukhunathi: Enye Indlela Yemvelo Neguquguqukayo kuFlour Wokusanhlamvu

Ufulawa kakhukhunathi uyimpushana ecolekile efana nokusanhlamvu eyenziwe ngenyama kakhukhunathi eyomisiwe. Ingenye ethandwayo ehlukile kufulawa wendabuko wokusanhlamvu futhi iguquguquka kakhulu ekuphekeni nasekubhakeni. Ufulawa kakhukhunathi uyisithako esine-carbohydrate ephansi, i-fiber ephezulu, kanye nesithako esicebile ngamaprotheni esilungele ukudla okuningi.

Ungawusebenzisa Kanjani Ufulawa Kakhukhunathi Ekuphekeni Nokubhaka?

Ufulawa kakhukhunathi uyisithako esisebenza ngezindlela eziningi esingasetshenziswa ezinhlobonhlobo zokupheka. Nawa amanye amathiphu wokuthi ungasebenzisa kanjani ufulawa kakhukhunathi ekhishini lakho:

• Ufulawa kakhukhunathi udonsa uketshezi oluningi kunofulawa ojwayelekile wokusanhlamvu, ngakho-ke kungcono ukuwusebenzisa ezindleleni zokupheka ezidinga umswakama omningi.
• Uma usebenzisa ufulawa kakhukhunathi ekuphekeni, kungcono ukuwusebenzisa uhlanganiswe namanye amafulawa ukuze uzuze ukuthungwa nokuvumelana okufunayo.
• Ufulawa kakhukhunathi uvame ukusetshenziswa kumaresiphi angenayo i-gluten kanye ne-paleo esikhundleni sikafulawa wendabuko wokusanhlamvu.
• Ufulawa kakhukhunathi ungasetshenziswa kukho kokubili izindlela zokupheka ezimnandi nezinambithekayo, njengamakhekhe, ama-muffin, isinkwa, ngisho nanjengokumboza inkukhu noma inhlanzi.

Ufulawa Kakhukhunathi: Enye Indlela Eyingqayizivele Nenambitheka

Ufulawa kakhukhunathi uwufulawa onefayibha ephezulu, one-carbohydrate ephansi olungele labo abafuna ukunciphisa ukudla kwabo okunama-carbohydrate. Futhi ngokwemvelo ayinayo i-gluten, okwenza kube yinketho enhle kulabo abane-gluten sensitivities noma isifo se-celiac. Ezinye zezinzuzo ezinomsoco zikafulawa kakhukhunathi zihlanganisa:

• Okuqukethwe kwe-fiber ephezulu: Ufulawa kakhukhunathi une-fiber ephezulu, cishe namagremu angu-5 wefayibha isipuni ngasinye. Lokhu kungasiza ukukhuthaza ukugaya okunempilo futhi kukugcina uzizwa ugcwele isikhathi eside.
• Okuqukethwe kwe-carbohydrate ephansi: Ufulawa kakhukhunathi unama-carbohydrate aphansi, cishe amagremu angu-2 kuphela wama-carbs enetha isipuni ngasinye. Lokhu kwenza kube inketho enhle kulabo abalandela ukudla okune-carb ephansi noma i-ketogenic.
• Amafutha amaningi anempilo: Ufulawa kakhukhunathi unamafutha amaningi anempilo, okuhlanganisa i-medium-chain triglycerides (MCTs). Ama-MCT agayeka kalula futhi anganikeza umthombo wamandla osheshayo womzimba.

Thola Ubuhlakani Ekhishini: Ukupheka Ngofulawa Kakhukhunathi

Ufulawa kakhukhunathi wenziwa nge-pulp kakhukhunathi ngemva kokuba ucindezelwe ubisi lukakhukhunathi. Kuyi-gluten-free, enye ifayibha ephezulu esikhundleni sikafulawa kakolweni osethole ukuduma eminyakeni yamuva nje. Nazi ezinye izinto okufanele uzikhumbule lapho upheka ngofulawa kakhukhunathi:

• Ufulawa kakhukhunathi umunca kakhulu futhi udinga uketshezi oluningi kunezinye izifulawa.
• Inobumnandi bemvelo, ngakho-ke kungase kudingeke ulungise inani likashukela eresiphi yakho.
• Ufulawa kakhukhunathi ungaminyene futhi ube nzima, ngakho-ke kubalulekile ukusebenzisa inani elifanele kuresiphi yakho.

Ukubhaka Nge-coconut Flour

Ukubhaka ngofulawa kakhukhunathi kungaba yinto ekhohlisayo, kodwa ngokwenza okuthile, ungakha izinto ezibhakiwe ezimnandi nezinempilo. Nawa amanye amathiphu ukuze uqale:

• Sebenzisa isilinganiso se-1: 4 sikafulawa kakhukhunathi ku-liquid. Isibonelo, uma iresiphi yakho idinga inkomishi engu-1 kafulawa, sebenzisa izinkomishi ezi-4 zoketshezi.
• Ufulawa kakhukhunathi usebenza kahle kakhulu ekuphekeni okubiza inani elincane likafulawa, njengama-muffin noma ama-pancake.
• Ukuze ugweme ukoma, engeza amaqanda engeziwe noma amaqanda amhlophe eresiphi yakho.
• Ufulawa kakhukhunathi ungavutha kalula, ngakho hlala ubhekile izinto zakho ezibhakiwe kuhhavini.

Amaresiphi Ongawazama

Ufulawa kakhukhunathi ungasetshenziswa ekuphekeni okuhlukahlukene, kusukela kumnandi kuya kumnandi. Nansi eminye imibono ukuze uqale:

• Ama-pancake kafulawa kakhukhunathi: Hlanganisa ndawonye 1/4 inkomishi kafulawa kakhukhunathi, amaqanda ama-2, 1/4 indebe yobisi, ne-1/4 isipuni se-baking powder. Pheka epanini eligcotshisiwe kuze kube nsundu yegolide.
• Isinkwa sikabhanana sikafulawa kakhukhunathi: Hlanganisa ndawonye 1/2 inkomishi kafulawa kakhukhunathi, ubhanana o-3 ovuthiwe, amaqanda amathathu, 3/1 inkomishi yoju, nethisipuni elilodwa le-baking soda. Bhaka epanini lesinkwa eligcotshwe ngamafutha ku-4 ° F imizuzu engu-1-350.
• Amathenda enkukhu kakhukhunathi kakhukhunathi: Hlanganisa ndawonye 1/2 inkomishi kafulawa kakhukhunathi, ithisipuni elilodwa le-paprika, 1/1 isipuni se-garlic powder, nosawoti kanye nopelepele ukunambitha. Cwilisa amathenda enkukhu eqandeni elishayiwe bese ugcoba ingxube kafulawa kakhukhunathi. Bhaka kuhhavini ku-2 ° F imizuzu engu-400-15.

Kungani Ufulawa Kakhukhunathi Uyindlela Enempilo Kakhulu kuneFlour Kakolweni

Ufulawa kakhukhunathi uqukethe inani eliphezulu le-fiber, edlala indima ebalulekile ekugcineni impilo enhle yokugaya. Uma kuqhathaniswa nofulawa kakolweni ojwayelekile, ufulawa kakhukhunathi unokuqukethwe kwe-carbohydrate ephansi, okwenza kube indawo enhle kakhulu yalabo abafuna ukulawula amazinga abo eglucose. Kuyaphawuleka ukuthi ufulawa kakhukhunathi unawo ama-carbohydrate, kodwa uhlobo lwama-carbohydrate oluqukethe luhlukile futhi lubonakala lunenkomba ephansi ye-glycemic kunezinye izinhlobo zama-carbohydrate.

Aphezulu Amaprotheni Namafutha Abalulekile

Ufulawa kakhukhunathi ungumthombo omuhle kakhulu wamaprotheni, unikeza izinzuzo eziningi zezempilo. Iqukethe wonke ama-amino acid abalulekile adingwa umzimba ukuze usebenze ngendlela efanele. Ukwengeza, ufulawa kakhukhunathi ucebile ngamafutha anempilo, abalulekile ekugcineni impilo enhle yenhliziyo. Iphrofayili yamafutha kafulawa kakhukhunathi ihluke kancane kwezinye izinhlobo zikafulawa, okwenza kube inketho engcono kulabo abafuna ukugcina inhliziyo enempilo.

Izinzuzo Zezempilo Ezingaba Khona

Idatha yocwaningo iphakamisa ukuthi ukwengeza ufulawa kakhukhunathi ekudleni kwakho kungase kunikeze izinzuzo eziningi zezempilo, ezihlanganisa:

• Ingozi ephansi yesifo senhliziyo
• Amandla ahlala isikhathi eside
• Ukulawula kangcono amazinga kashukela egazini
• Ukwanda kwempilo kanye nenhlalakahle jikelele

Inqubo Yokukhiqiza Ufulawa Kakhukhunathi

Ufulawa kakhukhunathi ukhiqizwa ngokugaya inyama kakhukhunathi ngokulandela indlela ethile. Inyama kakhukhunathi iyomiswa futhi igaywe ibe impushana ecolekileyo, okuholela kufulawa kakhukhunathi omsulwa. Inqubo ithatha isikhathi eside kunokukhiqizwa kukafulawa kakolweni ovamile, kodwa umphumela wokugcina uwufanele.

Ukhiye wokuthatha

Ufulawa kakhukhunathi uyindlela enempilo kakhulu kunofulawa kakolweni, ohlinzeka ngezinzuzo eziningi zezempilo ezingaba khona. Inothile nge-fiber, amaprotheni, namafutha abalulekile, okwenza ibe isengezo esihle kakhulu kunoma yikuphi ukudla. Uma ufuna ufulawa kakhukhunathi, kubalulekile ukuhlola izithako bese ukhetha uphawu olumakwe njengofulawa kakhukhunathi omsulwa.

Isiphetho

Ngakho-ke, ufulawa kakhukhunathi uyindlela ehlukile kufulawa wendabuko wokubhaka nokupheka. Iphezulu ku-fibre namaprotheni, futhi iphansi kuma-carbs, okwenza ibe isengezo esihle endleleni yokuphila enempilo. 

Ngaphezu kwalokho, ungayisebenzisa ekuphekeni okuningi okumnandi, kusukela kuma-pancake kuya kuma-muffin kuya kusinkwa nokunye. Ngakho-ke, ungesabi ukuyihlola futhi ujabulele zonke izinzuzo ezinikezayo. 

Yilokho kuphela okudingeka ukwazi ngofulawa kakhukhunathi.

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.