Ufulawa Wamabele: Enye Indlela Enempilo Engenayo I-Gluten Kade Ulahlekile

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kuvuselelwe ngoJulayi 5, 2022

Ufulawa wamabele wenziwa ngamabele. Iwumthombo omuhle wefayibha futhi igcwele izakhamzimba njenge-calcium, insimbi, i-magnesium, i-potassium, nama-antioxidants. Abanye bangase bakubize ngisho nokudla okuphezulu!

Kuyisithako esihle ongasisebenzisa ekubhakeni okungenalo i-gluten ngoba ine-fiber ephezulu, iphansi kuma-carbs, futhi inokunambitheka okumnandi kancane. Kulesi sihloko, ngizokutshela konke odinga ukukwazi ngakho.

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

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Ukuthola Izimanga Zempuphu Yamabele

Impuphu yamabele wuhlobo lukafulawa owenziwe ngembewu yamabele, isivuno sakudala esaqala e-Afrika futhi manje sesilinywa kakhulu ezindaweni ezahlukene zomhlaba. Amabele ayisitshalo esibalulekile sokudla nokukhiqiza, futhi avame ukubizwa ngokuthi ukudla okuyisisekelo emasikweni amaningi. Amabele afika ngezinhlobo nezinhlobonhlobo ezahlukene, ngayinye inezici zayo ezihlukile kanye nokusetshenziswa kwayo.

Iyini Iphunga Nokwakheka Kofulawa Wamazimba?

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Ufulawa wamabele ngokuvamile usetshenziswa esikhundleni sikafulawa kakolweni ezitsheni ezingenayo i-gluten. Kuyindlela enhle kubantu abanesifo se-celiac abafuna ukugwema ukudla i-gluten ngaphandle kokudela ukunambitheka. Ufulawa wamabele uwukudla okunefiber ephezulu okuqukethe ama-calories ambalwa kunofulawa kakolweni kuyilapho ugcina imisoco ebalulekile. Nazi ezinye izinto okufanele uzikhumbule lapho usebenzisa ufulawa wamabele ekudleni kwakho:

• Ufulawa wamabele ulungele ukwenza isinkwa, amakhekhe, nezibiliboco eziminyene futhi ezinothe ngokunambitheka.
• Ufulawa wamabele ungahlanganiswa nolunye ufulawa ukuze kwakheke ukuthungwa okuhle kanye ne-flavour ezimpahleni ezibhakiwe.
• Ufulawa wamabele ungasetshenziswa esikhundleni sikafulawa kakolweni ezindleleni eziningi zokupheka, kodwa kungase kudingeke ulungise inani loketshezi olusetshenziswa eresiphi.
• Ufulawa wamabele ungasetshenziswa ukwenza isiraphu, okuyi-sweetener enikeza inkomba ye-caramelization ezitsheni.

E-Afrika, ufulawa wamabele uvame ukusetshenziselwa ukwenza iphalishi, okuwuhlobo lokudla oludliwa ekuseni noma njengesitsha esiseceleni. Iphalishi lenziwa ngokuhlanganisa ufulawa wamabele namanzi bese ulipheka lize lijiye. Ufulawa wamabele ungasetshenziswa futhi ukwenza i-batter yokudla okuthosiwe, njengama-fritters noma ama-pancake.

Izinzuzo Zokusebenzisa Ufulawa Wamabele Ekudleni Kwakho

Ufulawa wamabele uyisithako esihle ongasisebenzisa ekudleni kwakho ngenxa yezizathu ezimbalwa:

• Ufulawa wamabele awunagluten, okwenza kube yinketho enhle kubantu abanesifo se-celiac noma ukungabekezelelani kwe-gluten.
• Ufulawa wamabele une-fiber eningi, esiza ukulawula ukugaya futhi uhlale uzizwa ugcwele.
• Ufulawa wamabele unamafutha amancane futhi uqukethe ama-carbohydrate ambalwa kunofulawa kakolweni, okwenza kube inketho enempilo kubantu abafuna ukugcina ukudla okunempilo.
• Ufulawa wamabele unothile ngamaprotheni, okuyisakhamzimba esibalulekile esiza ekwakheni nasekulungiseni izicubu emzimbeni.

Thola Ubuhlakani Ekhishini: Usetshenziswa Kanjani Ufulawa Wamabele Ekuphekeni Kwakho

Ufulawa wamabele uwuhlamvu oluhlukahlukene olukhiqizwa ngokugaya wonke amabele. Lolu hlobo lukafulawa luyindlela enhle kakhulu yofulawa ovamile futhi luyisinqumo esithandwayo phakathi kwabantu abafuna ukuthuthukisa ukudla kwabo. Ufulawa wamabele uqukethe isitashi, amaprotheni, kanye ne-fiber, okwenza kube isengezo esihle kunoma yikuphi ukudla. Itholakala ngezinhlobo ezahlukene, okuhlanganisa okumhlophe, okumnyama, nohlobo oluhlukile oluthambile kancane.

Ukusebenzisa Ufulawa Wezimba Kumaresiphi

Ufulawa wamabele uguquguquka ngendlela emangalisayo futhi ungasetshenziswa ezinhlotsheni eziningi zokupheka. Nawa amanye amathiphu okuthi ungawusebenzisa kanjani ufulawa wamabele ekuphekeni kwakho:

• Sebenzisa ufulawa wamabele esikhundleni sikafulawa ovamile ezindleleni zakho zokupheka ozithandayo. Isebenza kahle esinkwa, ama-muffin, nama-pancake.
• Ufulawa wamabele ungasetshenziswa njengokuqinisa isobho nezitshulu. Inikeza iphrofayela ye-flavour eyingqayizivele engathuthukisa ukunambitheka kokudla kwakho.
• Ufulawa we-sorghum uyindlela ehlukile kune-cornstarch ekuphekeni okudinga ukujiya. Iqukethe ama-carbohydrate ambalwa futhi inikeza ukulawula okuhle kakhulu kumazinga kashukela.
• Ufulawa wamabele ungasetshenziswa ukwakha iqanda elingenayo i-gluten. Hlanganisa isipuni esisodwa sikafulawa wamabele nesipuni esisodwa samanzi ngeqanda ngalinye elidingekayo eresiphi.
• Ufulawa wamabele ungasetshenziswa ukwengeza i-fiber eyengeziwe ekudleni kwakho. Iqukethe i-fiber eningi kunofulawa ojwayelekile futhi ingasetshenziswa ukuthuthukisa ukugaya.

Yonga Imali Ngokugaya Ufulawa Wakho Wezimba

Uma ufuna ukonga imali, ungazigaya eyakho impuphu yamabele ekhaya. Okudingayo amabele ambalwa kanye nesigayo sokusanhlamvu. Ukugaya ufulawa wakho wamabele kukuvumela ukuthi ulawule inqubo futhi wonge imali ngokuhamba kwesikhathi. Iphinde iqinisekise ukuthi ufulawa wakho usemusha futhi awunazo izinhlayiya ezengeziwe.

Kungani Ufulawa Wamabele Uyindlela Enempilo Kunezinye Izifula

Amabele wuhlamvu lwakudala olwaqala ezindaweni zase-Afrika naseNdiya eminyakeni eyizinkulungwane edlule. Namuhla, itshalwa kabanzi futhi iyisitshalo esiyisisekelo ezingxenyeni eziningi zomhlaba. Ufulawa wamabele uwumkhiqizo walolu hlamvu futhi waziwa ngezinhlobonhlobo zokusetshenziswa nezimo. Iqukethe izakhi ezibalulekile ezifana namaprotheni kanye ne-fiber, okwenza kube isengezo esihle kunoma yikuphi ukudla. Eqinisweni, ufulawa wamabele uthathwa njengendlela enempilo ngokwedlulele kunezinye izinhlobo ngenxa yephrofayili yawo emangalisayo yokudla okunomsoco.

Iphansi Kushukela

Esinye sezizathu ezenza ufulawa wamabele ube muhle kuwe ukuthi unoshukela omncane kunezinye. Lokhu kungenxa yokuthi amabele aqukethe izinhlanganisela ezibizwa nge-phenolic compounds, eziye zaxhunyaniswa nokwehla kwamazinga kashukela egazini. Lesi sakhiwo sihlangana neqiniso lokuthi amabele anothe nge-fiber, okwenza kube ukukhetha okuhle kubantu abafuna ukuvimbela ama-spikes emazingeni kashukela egazini.

Iphezulu ku-Fibre

Ufulawa wamabele ungumthombo omkhulu we-fiber, okuyisakhi esibalulekile esidlala indima ebalulekile ekukhiqizeni amandla emzimbeni. I-fiber iphinde ikusize ukuthi uhlale ugcwele isikhathi eside, okwenza kube ukukhetha okuhle kubantu abazama ukwehlisa isisindo noma ukugcina isisindo esinempilo. Eqinisweni, ufulawa wamabele uqukethe i-fibre eningi kunerayisi elimhlophe noma ezinye izinhlamvu ezijwayelekile zokusanhlamvu.

Mahhala

Ufulawa wamabele ungumkhiqizo ongenalo i-gluten, okwenza ube enye indlela efanelekile kubantu abanesifo se-celiac noma ukuzwela kwe-gluten. Ngokuvamile isetshenziswa esikhundleni sikafulawa kakolweni ekubhakeni nasekuphekeni, futhi ingatholakala ngezindlela eziningi ezahlukene kanye nezinhlobonhlobo.

Kulula Ukuthola

Ufulawa wamabele uya uthandwa kakhulu njengoba abantu bethola izinzuzo eziningi zezempilo. Manje isitholakala kabanzi ezitolo eziningi zokudla kanye nezitolo zokudla kwezempilo, futhi idayiswa naku-inthanethi. Eqinisweni, imihlahlandlela eminingi yokudla manje ihlanganisa ufulawa wamabele njengesithako esiphelele kubantu abafuna ukudla okunempilo nokusabalalisa igama mayelana nalo mkhiqizo omusha futhi othakazelisayo.

Sengiphetha, ufulawa wamabele unomsoco omningi, ushukela omncane, i-fiber ephezulu, kanye ne-gluten-free esikhundleni sokunye ufulawa. Kulula ukuyithola futhi ingasetshenziswa ezinhlobonhlobo zezindlela zokupheka ezahlukene, okwenza kube ukukhetha okuhle kubantu abafuna ukudla okunempilo futhi babambe iqhaza ekugcineni inhliziyo nomzimba wabo unempilo.

Isiphetho

Ngakho-ke usunakho- konke odinga ukukwazi mayelana nofulawa wamabele. Kuyindlela enhle ehlukile kunofulawa kakolweni, ikakhulukazi kubantu abanokungabekezelelani kwe-gluten, futhi kuyindlela enhle yokwengeza i-fiber eyengeziwe ekudleni kwakho. Futhi, kuyindlela enhle yokonga imali ethile ngokuzigaya wena ekhaya. Ngakho-ke izame futhi uthole zonke izinto ezinhle ongayenza ngayo!

Bheka incwadi yethu entsha yokupheka

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

Yizame mahhala nge-Kindle Unlimited:

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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.