Okungcono kakhulu esikhundleni samafutha yemifino: zama lezi ezinye izindlela ezi-9!

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kuvuselelwe ngo-Septhemba 18, 2021

Uma uke wapheka, uzokwazi ukuthi uwoyela usebenza njengesihluthulelo sokugcina sezithako zakho. Akugcini nje ngokusiza ukuvimbela ukudla ekunamatheleni epanini, kodwa futhi kungathuthukisa ukunambitheka nokuthungwa kokudla ngokwandisa ukunambitheka kwezinye izithako.

Uhlobo lwamafutha owasebenzisayo lungaba nomthelela owengeziwe ekunambithekeni kanye nomphumela wokugcina, okusho ukuthi kufanele kukhethwe ngomcabango othile. Njengoba ukwazi ukubona, yingxenye ebaluleke kakhulu yokupheka!

Uma ungathanda ukufaka uwoyela wemifino esitsheni, kuhle ukwazi ukuthi yiziphi ezinye izindlela ezifanelekile.

Lapha, sizokusebenzisa kuzo zonke izinketho ukufaka uwoyela wemifino lapho upheka noma ubhaka.

Ake sibheke izinketho zakho ngokushesha okukhulu bese singena kulokhu ngakunye ngokuningiliziwe. Ngizokukhombisa ukuthi uzisebenzisa nini nokuthi UNGAZENZI nini.

Bheka incwadi yethu entsha yokupheka

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

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Ingabe uwoyela wemifino uphilile?

Uwoyela wemifino uvame ukuhlanganiswa noma ukuhlanganiswa kwezinhlobo ezahlukene zamafutha. Ithathwa njenge "uwoyela ongathathi hlangothi", ngenxa yokunambitheka kwayo kokungathathi hlangothi.

Yize i-generic futhi ingabizi, uwoyela othile wemifino uza namafutha angagcotshwanga okuthi, uma evuthwa, ajwayele ukwenza i-oxidize. Lokhu kungaba yingozi ezicutshini zomzimba futhi kuholele ekuvukeleni, okungadala ezinye izinkinga zezempilo njengezinkinga zenhliziyo nomfutho wegazi ophakeme.

Ngaphandle kwalokho, kungenzeka ukuthi uvikela uwoyela wemifino ngoba ukunambitheka kwayo okungenamikhono, bese ukhetha okuthile okunika ukupheka kwakho isilinganiso esingeziwe sokunambitheka.

Noma ngabe yisiphi isizathu, ungaqiniseka ukuthi kunezinto eziningi ezingathatha indawo kawoyela wemifino, noma ngabe wenzani.

Funda ukuze uthole umhlahlandlela obanzi wazo zonke izinketho zakho ezahlukahlukene, futhi lapho kungcono ukusebenzisa ngakunye.

Okungcono esikhundleni samafutha yemifino

Ngaphambi kokuthi sibheke indlela engcono kakhulu yokufaka uwoyela wemifino esikhundleni sezitsha ezithile, ake sibone ukuthi yimaphi amanye amafutha afanelekayo.

Amafutha omnqumo ehlukile omnqumo

Ngokusobala indawo engcono kakhulu esikhundleni samafutha yemifino, uwoyela owengeziwe wezintombi uphezulu emafutheni amahle futhi ucebile ngama-antioxidants. Isebenza kahle ukuthosa ngokushisa okuphansi kuya kokuphakathi futhi inhle kakhulu ekugqokeni noma kuma-marinades.

Noma kunjalo, ukunambitheka kwayo okunamandla kusho ukuthi akulungile ukubhaka.

Amafutha kakhukhunathi

Amafutha kakhukhunathi alungele ukubhaka, ikakhulukazi ezindleleni zokupheka ezidinga ukusikisela okucashile kokunambitheka kukakhukhunathi. Kuhle futhi ukuthosa ngenxa yephuzu layo eliphakeme lentuthu.

Abanye ochwepheshe basikisela ukuthi okunamafutha acid okunempilo kukoyela kakhukhunathi kunganciphisa i-cholesterol yegazi lakho futhi kunikeze amandla asheshayo emzimbeni nasengqondweni yakho.

Ngenkathi ingenza nezimangaliso izinwele zakho nesikhumba, uwoyela kakhukhunathi uphakeme kakhulu emafutheni agcwele futhi kufanele udliwe ngokulinganisela.

Amafutha we-avocado

Ikhwalithi engachazwanga kawoyela we-avocado iyenza enye indawo enhle kawoyela wemifino. Iphezulu emafutheni anempilo nakuvithamini E futhi inokunambitheka okunoshukela, okunebhotela okulungele ukubhaka.

Inephuzu eliphakeme lentuthu elisebenza kahle ngokuthosa, ukosa noma ukugcoba.

Kodwa-ke, okubi ukuthi uwoyela we-avocado uvame ukubiza kakhulu.

Amafutha e-Peanut

Uwoyela wamantongomane uthathwa njengomunye wamafutha anempilo kakhulu. Ngoyela wemifino ongenawo amafutha ngokwemvelo futhi ophansi kumafutha agcwele.

Kuphezulu emafutheni angagcotshwanga njengalawo atholakala emafutheni omnqumo, kanti ezinye izifundo ziphakamisa ukuthi kungasiza ekwehliseni ukwakheka kwamafutha emithanjeni yegazi.

Amafutha wefilakisi

Eyaziwa nangokuthi uwoyela welinisi, uwoyela we-flaxseed ususelwa enzalweni yesitshalo sefilakisi.

Kungumthombo omuhle we-fiber ne-omega-3 acid.

Amafutha we-flaxseed ayindawo enkulu kawoyela yemifino lapho wenza i-marinade kanye noma ukugqoka isaladi. Inokunambitheka okuncane kepha ingathuthukisa ukunambitheka lapho igcotshwe ngaphezu kokunye okwehlisiwe noma okuphekiwe.

Kodwa-ke, akukuhle ukuthosa noma ukubhaka njengoba kungazinzi ukushisa.

Amafutha kaSesame

Yize kuvame ukunganakwa, uwoyela we-sesame ungaba indawo enempilo futhi emnandi yamafutha yemifino. Isebenza kahle kakhulu ku-seasonings kanye namasoso.

Kodwa-ke, akuyona inketho engcono kakhulu yokubhaka ngenxa yokunambitheka kwayo okuhlukile futhi kufanele isetshenziswe kancane, ngoba inganqoba kalula amanye ama-flavour.

Faka amafutha wezinhlanzi

Amafutha wembewu ye-hemp kungenye indlela enganakwa kepha inamavithamini amaningi nama-omega fatty acids.

Yenziwe ngembewu ye-hemp futhi, yize kunemibono eyiphutha ejwayelekile, ayiqukethe i-THC (into esensangu ekhiqiza “okuphezulu”).

Yize inephuzu lentuthu eliphansi, yenza uwoyela wokuqedela onambithekayo wokugcobisa amasobho, imifino noma i-pizza. Ingasebenza futhi esikhundleni samafutha omnqumo uma ingezwa elayisi.

Ukunambitheka okunothile kuyisisekelo esihle sokugqokwa kwesaladi namasosi kepha akulungele noma iziphi izitsha ezinoshukela noma ezibucayi.

Amafutha e-canola

Iningi lamafutha yemifino ngokuvamile linamaphesenti aphezulu kawoyela we-canola, ngakho-ke kunengqondo ukuya emthonjeni esikhundleni salokho.

Lesi sithathe indawo sithathwe ekudlwengulweni. Kubhekwa njengoyela ongathathi hlangothi, okwenza kuphelele ekudleni okunokunambitheka okwanele futhi okudinga uwoyela ongenanambitheka.

Inezinga eliphansi lamafutha agcwele uma kuqhathaniswa namanye amafutha kodwa ivame ukucutshungulwa kakhulu, okusho ukuthi inezakhamzimba ezimbalwa.

Uwoyela wejongilanga

Uwoyela we-sunflower ungenye yezinto ezinambitheka kancane eziphakeme ku-vitamin E futhi ziphansi kumafutha angasetshenzisiwe. Kodwa-ke, iqukethe ne-omega-6 fatty acids eningi, engaholela ekuvukeleni.

Iphuzu eliphakeme lentuthu lalo oyili lenza likulungele ukosa nokuthosa.

Ungayikhetha kanjani indawo kawoyela yemifino

Ngayinye yalezi zinketho isebenza kahle njengokufaka uwoyela wemifino.

Kodwa-ke, ukhiye wokukhetha phakathi kwabo uncike ngokuphelele kulokho okwenzayo. Ezinye zilungele ukubhaka, kanti ezinye zisebenza kangcono ukuthosa.

Ukucatshangelwa okuyinhloko, ngakho-ke, kuya ngohlobo lokunambitha kanye / noma ukuthungwa ofisa ukukulandela.

Faka uwoyela wemifino lapho ubhaka

Uma kukhulunywa ngokubhaka, kungcono ukhethe uwoyela ongahlanganyeli njengamafutha we-canola, uwoyela we-sunflower, noma uwoyela oqoshiwe. Lokhu kungenxa yokuthi uwoyela onephunga eliqinile unganqoba kalula noma wonakalise ubumnandi bezimpahla zakho ezibhakiwe.

Ngaphandle kwalokho, uwoyela kakhukhunathi ubuye abe esikhundleni esihle, kuye ngokuthi wenzani. Kunganikeza ukubhaka kwakho isiphetho esicashile esinambitheka kakhukhunathi.

Esikhundleni samafutha yemifino kuma-brownies

Ukunambitheka okungathathi hlangothi kukawoyela we-canola kanye namafutha abanjisiwe kuyenza indawo enhle kakhulu yokwenza ama-brownies.

Amafutha anephunga eliqinile njengamafutha omnqumo kufanele agwenywe.

Kodwa-ke, ukugenca okukodwa ukusebenzisa amafutha omnqumo akhanyayo noma athe xaxa. Ikhwalithi elicwengeke kakhulu lawoyela ingathuthukisa ukunambitheka nokuthungwa kwama-brownies akho.

Esikhundleni samafutha yemifino ngekhekhe

Ukunambitheka okukhanyayo nokucacile kukawoyela we-canola, uwoyela oqoshiwe, kanye namafutha wesoya kubenza bafake esikhundleni samafutha omifino uma kuziwa ekubhakeni amakhekhe.

Amafutha kakhukhunathi angasetshenziswa futhi. Iphuzu layo eliphakeme lentuthu lenza liphelele ekuphekeni okushisa okuphezulu noma ekubhakeni.

Kodwa-ke, njengoba iqine ekamelweni lokushisa, kuzofanele uncibilikise uwoyela uma iresiphi yakho idinga uwoyela oketshezi.

Ufuna i-cookware yesitayela yokubhaka kwakho? Lapha sixoxa nge Amapani ama-5 amahle kakhulu wokubhaka ithusi!

Faka uwoyela wemifino kuma-muffin

Njengamafutha angathathi hlangothi, uwoyela we-sunflower, u-oyela we-canola, uwoyela we-soya, namafutha aqoshiwe aziwa ngokudla kwabo okubuthakathaka nokucashile.

Lokhu kubenza bathathe indawo ephelele kawoyela wemifino uma kukhulunywa ngokwenza ama-muffin, ngoba ukunambitheka kwawo okulula ngeke kusibekele ukunambitheka okumnandi kokuhlanganiswa kwakho okubhakiwe.

Faka uwoyela wemifino kuma-waffles

Ngama-waffles, unokukhetha phakathi kwamafutha we-canola, uwoyela kakhukhunathi, uwoyela wesoya, kanye namafutha omnqumo e-virgin.

Ukunambitheka okungathathi hlangothi kukawoyela we-canola, uwoyela wesoya, kanye namafutha aqoshiwe kubenza babe indawo enhle nejwayelekile.

Ukuze uthuthukise ukuthungwa futhi uqinisekise ukuthi ama-waffles akho anokuqedwa kwangaphakathi nokunethezeka kwangaphakathi, uwoyela kakhukhunathi ukubheja kwakho okuhle kakhulu.

Kokufaka uwoyela onempilo, uwoyela omnqumo wentombi esezingeni eliphansi ongakhetha kukho osobala. Qiniseka ukuthi ukhetha eyodwa ebhalwe ukuthi “extra virgin” noma “extra light”, njengoba amafutha omnqumo avamile ezoqina kakhulu ekunambithekeni.

Esikhundleni samafutha yemifino ukuthosa

Ngezinhloso zokuthosa, ufuna uwoyela onephuzu eliphakeme lentuthu. Leli yiphuzu lapho uwoyela uzoqala ukushisa khona, ngakho-ke lapho iphuzu lentuthu liphakama, kungathatha ukushisa okwengeziwe.

Uwoyela we-sunflower, u-oyela we-canola, u-oyela wamantongomane, namafutha we-avocado konke kuyizinketho ezinhle nezikahle uma kukhulunywa ngokuthosa ngenxa yamaphuzu abo aphezulu entuthu.

Ukusebenzisa uwoyela onephuzu lentuthu eliphansi elingazinzile ekushiseni ngeke nje kunambithe kabi futhi konakalise ukunambitheka kokudla kwakho, kepha kungaqukatha amakhemikhali ayingozi ayingozi ukuwadla.

Omunye uwoyela onephuzu lentuthu eliphakeme (elenza libe uwoyela omuhle wokuthosa) ngamafutha erayisi. Siyachaza kungani uwoyela welayisi we-rice ulungele ukupheka lapha.

Esikhundleni samafutha yemifino kuma-pancake

Ngaphandle kokuthi ufuna ama-pancake akho abe nokunambitheka okuthile, oyisisekelo samafutha esihle kakhulu sokwenza lawo angenawo ukunambitheka okuqinile. Ngalokhu, uwoyela we-canola uyindlela enhle futhi engabizi kakhulu.

Uwoyela kakhukhunathi muhle uma ufuna ukunikeza ama-pancake akho ukunambitheka okumnandi nokushisayo.

Ngenye indlela, uma ungathanda ukwenza ama-pancake akho abe mnandi kakhudlwana, amafutha omnqumo noma u-oyela wamantongomane anganikeza ama-pancake akho ukunambitheka okunothile kepha okumnandi ngokulinganayo.

Faka uwoyela wemifino kumakhukhi

Uwoyela weCanola uyindawo engcono kakhulu yamafutha esikhundleni samakhukhi ngoba inokunambitheka okungathathi hlangothi kakhulu uma kuqhathaniswa namanye amafutha. Ukunambitheka kwawo okukhanyayo kusho ukuthi ngeke kuthinte ukunambitheka noma ukuthungwa kwamakhukhi akho, ukuze ukwazi ukubhaka kalula futhi wenze amakhukhi akho abe mnandi futhi aqhephuke noma athambile futhi ahlafune ngendlela othanda ngayo.

Uwoyela we-sunflower ubuye uthathe indawo enhle yokunambitheka kwayo kokungathathi hlangothi. Uwoyela kakhukhunathi uphelele uma ungathanda ukunikeza amakhukhi akho ukusikisela kukakhukhunathi njengokwelashwa okwengeziwe.

Esikhundleni samafutha yemifino kumakhekhe

Ukunambitheka okuncane kwawo womabili amafutha ka-canola kanye ne-sunflower kubenza babe izikhundla ezinhle zokubhaka amakhekhe.

Ngamaqebelengwane amaningi anephunga elishisayo, uwoyela kakhukhunathi uyisikhundla esiphakeme. Ayigcini nje ngokwengeza ukumangala okucashile kokunambitheka, kepha inenzuzo eyengeziwe yokungabi namasi.

Faka uwoyela wemifino ku-cornbread

Amafutha omnqumo akhanyayo indawo kawoyela enhle futhi enempilo lapho enza isinkwa sommbila. Ukunambitheka okumnene, kepha okungathandeki kakhulu kwalawoyela kunganikeza isinkwa sakho sommbila ukunambitheka okunothile nokunzima kakhulu. Kungaphinde kugcwalise ukuthungwa kukhiqize uqweqwe lwe-crispy kepha ingaphakathi elithambile nelithobekile.

Njengoba uwoyela wemifino namafutha omnqumo aziphatha ngendlela efanayo ekubhakeni, ungasebenzisa isilinganiso esisodwa kuya kwesinye.

Amafutha ebhotela ne-canola ezinye izindlela ezimbili ezisebenza kahle njengokufaka uwoyela wemifino ku-cornbread.

Esikhundleni samafutha yemifino esinkwa sikabhanana

Isinkwa sikabhanana kuhlale kungukudla okujabulisayo okugcwele ukunambitheka.

Ama-appleauce, ubhotela nebhotela ye-canola engenashukela konke kungathatha indawo efanelekayo lapho kubhakwa lesi sidlo esithandwa kakhulu. I-Applesauce ikakhulukazi ibolekisa umswakama futhi ingaholela esinkweni esithe xaxa futhi esibucayi.

Ukuthola enye indlela yokudala, ungaphinda ubeke uwoyela ¾ inkomishi yeyogathi. I-yogurt enamafutha ancishisiwe isebenza esikhundleni esihle futhi esinempilo.

Ungazama ngisho nama-yogurts ahlukene anephunga ukuze ushaye ukunambitheka kwesinkwa sakho!

Njengoba i-yogurt ingeza umswakama owengeziwe, nciphisa kancane inani liketshezi elibizelwe iresiphi.

Amathiphu amaningi wokufaka uwoyela wemifino esikhundleni

Manje njengoba sikunikeze ezinye izindlela ezinhle zokufaka uwoyela wemifino ezitsheni ezithile, sizophendula eminye imibuzo ongase ube nayo maqondana nokufaka uwoyela wemifino esikhundleni.

Ungakwazi ukufaka uCrisco ngamafutha emifino?

Ukufinyezwa kwemifino yonke njengeCrisco kungashintshwa kufakwe uwoyela wemifino uma kukhulunywa ngokubhaka kanye nokuthosa. Okuthiwa kungenye indlela enempilo kunebhotela, ikhwalithi yayo engenambitheka iyenza indawo enhle kakhulu yokubhaka amakhekhe noma amakhukhi.

Ukuncishiswa uqobo kunika izimpahla ezibhakiwe namakhekhe ukwakheka kwethenda ethe xaxa, kusiza ukudala amaqebelengwane anomswakama ngokuphelele nokuphatha okuthambile okungenakuvinjelwa.

Ngabe ibhotela lithatha indawo kawoyela wemifino?

I-Butter iyindawo elula kawoyela wemifino, ikakhulukazi uma kukhulunywa ngokubhaka.

Ingashintsha uwoyela wemifino ngesilinganiso esisodwa kuya kwesinye futhi izokwakha amakhekhe amasha, amnandi, amakhukhi, ama-brownies, nokunye okuphatha.

Ibhotela linephuzu lentuthu eliphansi futhi lishe ngokushesha. Ngakho-ke akufanele isetshenziselwe ukuthosa ngokushisa okuphezulu.

Isixazululo esisodwa ukuxuba ibhotela elicibilikile nenye indawo kawoyela (isb. Uwoyela we-canola).

Ungakwazi ukufaka i-appleauce esikhundleni samafutha yemifino?

Ungafaka uwoyela wemifino ngama-appleauce ekuphekeni kokupheka okudinga i-ejenti yokuswakama njengamaqebelengwane, ama-muffin nama-brownies.

Faka endaweni yesilinganiso esisodwa-esisodwa bese uzama ukusebenzisa ama-appleauce angenashukela, njengoba izinhlobo ezinoshukela ziqukethe ushukela ongashintsha ukunambitheka noma ukuthungwa kwempahla yakho ebhakwe.

Ungakwazi ukufaka imajarini esikhundleni samafutha emifino?

Njengokusatshalaliswa okususelwa kuwoyela wemifino, okugcotshwa ibhotela, imajarini ngokuqinisekile ingafakwa endaweni kawoyela wemifino ngokwesilinganiso esisodwa kuya kwesinye ekuphekeni kokubhaka okufana nokuhlanganiswa kwamakhekhe.

Inephuzu lentuthu eliphakeme kunebhotela, okusho ukuthi ingasetshenziselwa ukuthosa ngokushisa okuphansi noma ngokugcoba ipani.

Esikhundleni samafutha yemifino ngesinkwa

Amafutha we-canola, uwoyela we-sunflower, namafutha omnqumo akhanyayo konke kungathatha indawo efanelekile yokubhaka isinkwa.

Ukunambitheka okunothile kwamafutha omnqumo nakho kubhaka okuhle emva kokubhaka futhi kungasetshenziswa njengokucwilisa noma ukuconsa.

I-appleauce engenashukela ingenye indlela futhi isebenza kahle njenge-ejenti yokumanzisa. Ushukela walo ovela ngokwemvelo muhle uma ufuna ukunikeza ubumnandi obucashile esinkwa sakho.

Zama laba bamiselela uwoyela wemifino

Noma ngabe uzama ukunciphisa ukudla kwakho uwoyela wemifino ngenxa yezizathu zempilo, noma umane ukhetha amanye amafutha, kunezinketho ezanele zokufaka oyela bemifino esikhundleni!

Ngokuzayo lapho uphela uwoyela wemifino, mane uzame laba bantu abazothatha isikhundla sabo. Ungavele uthole uwoyela omusha oyintandokazi ongawusebenzisa!

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.