I-Soy Flour: Isithako Esiyimfihlo Sokubhaka Okunempilo Nokupheka

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe ngo-Juni 18, i-2022

Ufulawa wesoya wenziwa ngokugaya uphelele ubhontshisi ube yimpushana ecolekile. Kunezinhlobo ezimbili zikafulawa wesoya: amafutha agcwele kanye ne-defatted. Ufulawa wesoya onamafutha agcwele wenziwa ngobhontshisi wesoya ogazingiwe futhi uqukethe amafutha emvelo atholakala kubhontshisi. Ufulawa wesoya osuliwe wenziwa ngokukhipha amafutha kubhontshisi wesoya, okuholela kufulawa onamafutha amancane.

Bheka incwadi yethu entsha yokupheka

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

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Yiziphi Izinzuzo Zofulawa Wesoya?

Ufulawa wesoya ungumthombo omkhulu wamaprotheni namafutha abalulekile, okwenza kube ukukhetha okudumile kubantu abadla imifino kanye nabantu abafuna ukwandisa ukudla kwabo amaprotheni. Kuphinde kube ngenye indlela enamafutha aphansi kunofulawa kakolweni, okungasiza ukwehlisa amafutha ezimpahla ezibhakwayo. Ezinye zezinzuzo zikafulawa wesoya zifaka:

• Kungasiza ukunciphisa ingozi yesifo senhliziyo
• Iwumthombo omuhle we-fiber
• Kungasiza ekuvimbeleni izinhlobo ezithile zomdlavuza
• Iwumthombo ogxilile wezakhi

Yini Okufanele Uyicabangele Lapho Uthenga Ufulawa Wesoya?

Lapho uthenga ufulawa we-soy, kubalulekile ukufunda iphakheji ngokucophelela ukuze uhlole ikhwalithi futhi uqinisekise ukuthi aliqukethe izinsimbi ezinzima ezengeziwe. Ukwengeza, kubalulekile ukukhetha ufulawa wesoya osezingeni eliphezulu ukuze uqinisekise ukuthi uzosebenza kahle ekuphekeni. Ezinye izinto okufanele uzicabangele lapho uthenga ufulawa wesoya zifaka:

• Ukuthungwa kanye nephunga likafulawa
• Izinga lamaprotheni kafulawa
• Ukuthi ufulawa ugcwele amafutha noma unamafutha

Indlela Yokugcina I-Soy Flour?

Ufulawa wesoya kufanele ugcinwe esitsheni esingangenisi umoya endaweni epholile neyomile. Ingagcinwa esiqandisini noma efrijini ukuze isize ukunweba impilo yayo yeshalofu. Lapho ukala ufulawa wesoya, kubalulekile ukusebenzisa inkomishi yokulinganisa noma isipuni ukuze uqinisekise ukuthi inani elifanele liyasetshenziswa.

Ukusetshenziswa Okuhlukahlukene Kokudla Kwe-Soy Flour

Ufulawa wesoya utholakala ngezinhlobo ezahlukene, kusukela kokugayiwe kuya kokuyimpushana. Izinhlobo ezinhle zitholakala ngokugaya ubhontshisi wesoya ngemva kokukhipha amafutha, kuyilapho amaholoholo akhiqizwa ngokumane ugaye wonke ubhontshisi wesoya. Inqubo yokukhiqiza ihilela ukuthuthukisa inani lokudla okunomsoco kafulawa ngokwandisa umsebenzi we-enzyme, oveza izinzuzo zeprotheni ye-soy. Ufulawa we-soy uyisithako esinekhalori ephansi esibonakala kakhulu ekuphekeni okuhloswe ukunciphisa ushukela namafutha.

Izimpahla ezibhakiwe kanye namaGravies

Ufulawa wesoya usetshenziswa kakhulu ezimpahleni ezibhakwayo, ezifana ne-fudge, amakhekhe, izingxube zamapancake, nama-dessert aqandisiwe, ngenxa yokunambitheka kwawo okuthambile, kabhontshisi kanye nombala ophuzi okhanyayo. Ibuye isetshenziswe njenge-agent yokuqina kuma-gravies namasoso. Ufulawa wesoya uyisithako esishintshashintshashintshayo esingangezwa ekuphekeni okuhlukahlukene ukuze kuthuthukiswe ukondleka kwawo kanye nokuthungwa kwawo.

Okukhethekile Ukusetshenziswa

Ufulawa wesoya uyisithako esikhethekile esitholakala ngezohwebo ngezindlela eziyimpuphu ne-atta. Yengezwe ezindleleni ezihlukahlukene zokupheka ukuze kuthuthukiswe inani lokudla okunempilo kanye nokuthungwa kwayo. Ufulawa wesoya cishe awunawo amafutha futhi ucebile ngamaprotheni, no-100 g kafulawa wesoya oqukethe 51 g wamaprotheni, 370 mg we-calcium, kanye no-280 mg wensimbi. Futhi inothile ngama-amino acid abalulekile, njenge-tryptophan, isoleucine, i-threonine, i-valine, i-leucine, i-histidine, ne-methionine. Ufulawa we-soy utholakale unezinzuzo eziningi zezempilo, okuhlanganisa imiphumela yenhliziyo ne-antiatherosclerotic, ukuvimbela isifo sezinso, umdlavuza webele, nezinye izinhlobo zomdlavuza, kanye nemiphumela evimbelayo ekuphazamisekeni kwesibindi. Ufulawa wesoya ubuye ube yi-hypocholesterolemic, enciphisa ubungozi bokukhula kwesimila kanye nama-adipocytokines.

Imibono yokuhlela

Njengombhali oye wazama ukusebenzisa ufulawa wesoya kakhulu ekuphekeni kwami, ngingakufakazela ukuguquguquka kwawo kanye nezinzuzo zokudla okunomsoco. Ufulawa wesoya uyisithako esihle kakhulu kulabo abafuna ukwehlisa ushukela namafutha abawudlayo ngenkathi bethuthukisa ukondleka kokudla kwabo. Futhi inketho enhle kakhulu kulabo abayifunayo gluten-free ezinye izindlela ekubhakeni kwazo. Ngithole ukuthi ukusebenzisa ufulawa wesoya ezindleleni zami zokupheka akugcinanga nje ngokuthuthukisa ukondleka kwabo kodwa kuthuthukise ukuthungwa nokunambitha kwabo.

Kungani I-Soy Flour Isengezo Esinomsoco Ekudleni Kwakho

Ufulawa we-soy ungumthombo omkhulu wamaprotheni, okwenza kube isengezo esihle kakhulu kunoma yikuphi ukudla. Iqukethe wonke ama-amino acid abalulekile adingwa umzimba, okuhlanganisa i-tryptophan, isoleucine, i-threonine, i-valine, i-leucine, ne-histidine. Ngaphandle kwamaprotheni, ufulawa wesoya ucebile nangezinye izakhi ezibalulekile, njenge-calcium, insimbi ne-zinc.

Ukuvimbela Izifo Zenhliziyo Nezinso

Ufulawa wesoya unconyelwe abantu abanezifo zenhliziyo nezinso ngenxa yemiphumela yayo ye-hypocholesterolemic kanye neyokuvikela izinso. Kungasiza ukwehlisa i-cholesterol futhi kunciphise ingozi yezifo zenhliziyo. Ufulawa wesoya uqukethe nama-antioxidants angasiza ekuvimbeleni ukulimala kwezinso.

I-Breast kanye ne-Anticancer Properties

Ucwaningo luye lwabonisa ukuthi ufulawa we-soy ungase ube ne-anticancer kanye ne-antiviral properties. Iqukethe ama-phytoestrogens angasiza ekuvimbeleni umdlavuza webele kanye neminye imidlavuza ehlobene namahomoni. Ufulawa wesoya uqukethe nama-isoflavone angasiza ekunciphiseni ubungozi bokukhula kwesimila.

Ukuphazamiseka Kwesibindi kanye Nemiphumela Ye-Hypocholesterolemic

Ufulawa we-soy utholakale unemiphumela ye-hypocholesterolemic, okusho ukuthi ingasiza ukwehlisa amazinga e-cholesterol emzimbeni. Lokhu kungaba yinzuzo kubantu abanenkinga yesibindi, njengoba amazinga aphezulu e-cholesterol angaholela ekulimaleni kwesibindi. Ufulawa we-Soy ungasiza futhi ukuthuthukisa ukusebenza kwesibindi futhi unciphise ingozi yezifo zesibindi.

Inconyelwe Omama Abakhulelwe Nezingane Ezikhulayo

Ufulawa wesoya ungumthombo omkhulu wezakhi zomsoco komama abakhulelwe kanye nezingane ezikhulayo. Iqukethe izakhi ezibalulekile ezibalulekile ekukhuleni nasekukhuleni kwengane. Ufulawa wesoya nawo ungumthombo omuhle we-calcium, ebalulekile empilweni yamathambo.

I-Flavour Emaphakathi kanye Nombala Ophuzi Okhanyayo

Ufulawa wesoya unokunambitheka okupholile kanye nombala ophuzi okhanyayo, okwenza ube isithako esisebenza ngezindlela eziningi ekuphekeni nasekubhakeni. Ingasetshenziswa ezinhlobonhlobo zokupheka, kusukela kusinkwa namakhekhe kuya kuma-pancake nama-waffles. Ufulawa wesoya ungasetshenziswa futhi njengokuqinisa isobho namasoso.

Okuqukethwe Kwekhalori

Ufulawa wesoya uwukudla okunekhalori ephansi, okunama-calories angu-126 kuphela indebe ngayinye. Lokhu kwenza kube ukukhetha okuhle kubantu ababuka ukudla kwabo kwekhalori. Ufulawa we-soy ungasetshenziswa esikhundleni sikafulawa ovamile ekuphekeni, okungasiza ekunciphiseni okuqukethwe kwekhalori okuphelele kwesitsha.

Isuka e-East Asia

Ufulawa wesoya ube yingxenye enkulu yokudla kwaseMpumalanga Asia amakhulu eminyaka. Yenziwe ngobhontshisi wesoya ogayiwe futhi isetshenziswe ezitsheni ezihlukahlukene, kusukela ku-tofu nososo wesoya kuya kubisi lwesoya nofulawa wesoya. Namuhla, ufulawa wesoya utholakala kakhulu ezitolo zokudla futhi ungasetshenziswa ezindlekweni ezihlukahlukene zokupheka.

Isiphetho

Ngakho, lokho ufulawa wesoya! Kuyindlela enhle yokwengeza amaprotheni engeziwe ekuphekeni kwakho ngaphandle kokwengeza amafutha amaningi engeziwe. 

Futhi, kuyindlela enhle yokuthola imisoco eyengeziwe ekudleni kwakho. Ngakho-ke, ungesabi ukuyizama! Ungase ukuthande nje!

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.