Ngokwamkelwa kunye nokuqhelaniswa kwe-veganism, ukutya okutsha okuthatha indawo yeeprotheyini zezilwanyana kufike kwimihla yethu. Kwimeko ye-tempeh, inzima kakhulu kwaye, nangona inkangeleko yayo ingenzi bulungisa, inyaniso kukuba ilungile kwaye, okona kubaluleke kakhulu, igcwele izibonelelo zomzimba.
Ukutya kungena ngamehlo kuqala, kwaye kwimeko ye tempeh, akanayo lula. Kukutya okwenziwa ngeembotyi zesoya, nangona imarike isanda ngokuthe ngcembe kwaye sinokubona ezinye iindibaniselwano ezinje ngee-chickpeas, irayisi, i-oats, njl. Yimveliso yokutya enegwele kwaye ayifanelekanga nakubani na, ngenxa yezinto ezinokuthi zifunyenwe phakathi kwezithako zayo, ezifana ne-gluten.
Yintoni i-tempeh?
I-Tempeh yimveliso yokutya evundisiweyo ephuma kwiimbotyi zesoya apho eyona nto iphambili ikulegume kunye nomngundo obizwa ngokuba yiRhizopus. Kulula ukugaywa kwaye kunomsoco kakhulu, kwaye ngexesha elifutshane iye yaba ngumhlobo ogqibeleleyo wabantu abatya imifuno kunye nezilwanyana ezidliwayo kwihlabathi jikelele.
Kukutya okukhuphisana ngokuthe ngqo kunye ne-tofu kwaye apho i-tempeh iphumelela ngokudilika komhlaba kuba i-tastier kakhulu kwaye inokwakheka kwendalo kunye nokumnandi kune-tofu. Ewe, i-tempeh kufuneka ihambelane, ukuba inyibilika esandleni luphawu lokuba ayikho kwimeko entle.
Siza kubona izibonelelo zesondlo kwezi zidlo kula macandelo alandelayo, kwaye kunokuthiwa nje kancinci kancinci imarike iyanda kwaye ngoku kunokwenzeka ukubona i-tempeh kunye nezinye izithako ezifana nerayisi, ibhali, i-millet, i-chickpeas, ingqolowa. , i-oats, i-rye, i-sesame njl Kwaye kulungile kuba inika abo bangazinto ezingezwani nesoyi okanye igluten ithuba lokuyizama ngaphandle kokubeka impilo yabo emngciphekweni.
Yongezwa njani ekutyeni?
Umboniso we-tempeh usenze sajongana njenge-roli yenyama okanye ikeyiki esinokuyiqhekeza ngokuthanda kwethu kwaye sisike kwizikwere. Zininzi iindawo apho sinokukuthenga khona oku kutya, ukusuka koogqirha bezityalo ukuya kwiivenkile ezinkulu nakwiivenkile ezigxile kwi vegan nokutya kwemifuno.
Ukongeza, sinokufunda ukuzenza ngokwethu, silandela ukutya okuthembekileyo esikufumana kuYouTube. Kulula, kodwa kwenzeka okufanayo kunye ne-cream, i-mayonnaise kunye nokunye ukutya okuthe, xa senze impazamo, akusayi kuphinda kubuyiselwe kwaye kufuneka ziphonswe kwibhakethi yezinto eziphilayo.
Ukuyongeza kwisidlo sethu kufuneka siqale sidibanise izithako ezikuzo kwaye sizingce, umzekelo, sinokuyisebenzisa kwiisandwich, isaladi, i-sticker eqhotsiweyo kunye nerayisi okanye imifuno, yosiwe kwaye isebenze kunye ne-Heura okanye i-tacos kunye nokusonga, i-marinated okanye isonka, isitya seteriyaki, i-tempeh ebhakiweyo ebhakiweyo, ukwenza i-meatballs, iitapile ezicujiweyo kunye ne-tempeh, yongeza kwi-noodles, kwi-wok enerayisi okanye i-noodle yaseTshayina kunye nemifuno eninzi kwindawo echanekileyo phakathi kwe-crispy kunye nephekiweyo, njl.
Ixabiso lesondlo
Isithako seenkwenkwezi se-vegan cuisine sinezondlo kwaye siza kukuqinisekisa ngale migca ilandelayo, kuba siza kuthatha i-100 grams yemveliso njengesalathiso (esingqamana nesixa esikhulu semihla ngemihla) kwaye sisekwe kuloo nto Siyiyo. Iza kubonisa izixa zesondlo ngasinye.
Ukubunjwa kwe-tempeh nge-100 grams yemveliso kunika i-208 grams ye-kilocalories, i-9,39 grams ye-carbohydrates, ngaphezu kwe-18 grams yeprotheni yemifuno kunye ne-10 grams yamanqatha. Ngokunjalo, oku kutya kuneeminerali kunye neevithamini ezifana ne-vitamin B1, B2, B3 kunye i-vitamin B12, kunye neemaminerali ezifana ne-sodium, i-110 mg ye-calcium, isinyithi, i-260 mg ye-phosphorus kunye ne-410 mg ye-potassium.
Okumnandi koku kutya kukuba amafutha ako anentliziyo esempilweni, ithetha ukuthini le nto? ezikhuthaza impilo yentliziyo. Ukongeza, ukuba sisityalo kunye nemveliso yendalo inceda ukulawula i-cholesterol kunye nomngcipheko weengozi zentliziyo.
Ngokuphathelele kwiprotheyini ye-tempeh, sinokuthi ukuba sitya iigram ezili-100 (ubuninzi obucetywayo bemihla ngemihla) sifumana phantse i-40% yeprotheyini edingwa ngumzimba wethu kubomi bawo bemihla ngemihla ukuze usebenze kakuhle.
Iinzuzo eziphambili zokutya tempeh
Eli gama livakala ngathi yinto engaqhelekanga kwaye kude nokuba kukutya, kodwa linencasa kuba xa liginyiwe lishiya intwana yamandongomane emlonyeni kwaye liyathandeka, ngaphandle nje kokuba kulula ukwetyiswa, kodwa linezinto ezithile ezichaseneyo nezithiyo. siza kuxubusha kwicandelo elilandelayo.
Utyebile kwi-isoflavones
Ithetha ntoni le nto? I-Isoflavones liqela lezinto ezinokwakheka okufanayo kakhulu ii-estrogens esinazo thina bantu, yiyo loo nto umzimba ubabhida kwaye banokusebenza ngokungathi bebeyi-estrogen yokwenene.
Oku kusinika intaphane yeenzuzo, ngakumbi kubasetyhini abane-menopause, kuba ikwazi ukuthomalalisa iimpawu zale nkqubo. Ngokufanayo, i-tempeh yomeleza amathambo ngenxa yomxholo we-calcium ephezulu, ukukhusela osteoporosis, isifo esiqhelekileyo sabasetyhini kwiminyaka yobudala.
Inceda i-cholesterol esezantsi
Ukuqhubeka ne-soy isoflavones, ezi zinto zinokusinceda sinciphise amanqanaba e-cholesterol yethu, zombini i-cholesterol embi (LDL) kunye ne-cholesterol epheleleyo esinayo emzimbeni.
Kodwa i-isoflavones ayidlali lo mdlalo ngokuchasene ne-cholesterol yodwa, kodwa kunokuba idibanise imikhosi kunye ne-vitamin B3 kunye ukwandisa amanqanaba e-cholesterol elungileyo, eyaziwa ngokuba yi-HDL cholesterol, kwaye ilawula ukunciphisa i-triglycerides kunye ne-cholesterol embi, ngaloo ndlela inciphisa amathuba okubandezeleka kwengozi ye-cardiovascular ngenxa ye-cholesterol engaphezulu egazini.
Iiprobiotic zendalo
Enkosi kwinkqubo yokubila evelisa i-tempeh, uthotho lweebhaktheriya ezilungileyo zidalwe ukuba fbathanda i-intestinal microbiota. Oku kuguqulelwa njengokuphuculwa kokufunxa izondlo, ukunciphisa amathuba okufumana izifo, ukuqiniswa kwamajoni omzimba kunye nokuhamba okunempilo kunye nokuhamba kwamathumbu emathunjini.
Ezi bhaktheriya zilungileyo zigcinwe emathunjini ethu, kodwa ngaphambi kokufikelela ekupheleni kwenkqubo yokugaya, ukuvutshelwa kuvelisa uthotho lwee-enzymes ezisinceda ukuba sinciphise ukutya, siphephe ukugqithisa okunokwenzeka kwisisu, kwaye oko kungenxa ye-phytic acid efumaneka kwiimbotyi zesoya xa befika kwisisu baqhekeza banikezela umphumo wokugaya.
Indawo elungileyo yeeproteni zezilwanyana
I-Tempeh inepesenti ephezulu yeeprotheyini zemifuno, yiyo loo nto ithathwa njengokutya okufanelekileyo ukuthatha indawo yemvelaphi yezilwanyana. Ubuninzi obucetyiswayo be-tempeh malunga ne-100 grams ngosuku, kakuhle, loo mali Isinika i-40% yeeprotheyini ukuba umzimba udinga yonke imihla.
Ukutya okutyebileyo kwiprotheyini kunceda i-thermogenesis, ngaloo ndlela ukwandisa imetabolism kunye nokunceda umzimba ukuba utshise iikhalori ezininzi. Konke oku kongezwa kwimvakalelo yokuhlutha okunikezwa koku kutya, okwenza kube sisithako esifanelekileyo sesidlo sasemini kunye nesidlo sangokuhlwa.
Contraindications ukutya tempeh
Sibonile ukuba kukutya okupheleleyo kwaye okunempilo, kodwa kukwakho ukuchasana kunye nemingcipheko kwabanye abantu. Umzekelo, masikhumbule ukuba i-tempeh yenziwe kwisithako esinye esinokuba ngamantshontsho, ingqolowa, irayisi, iimbotyi zesoya, njl. ngoko eyona drawback iphambili koku kutya ukunganyamezeli i-gluten okanye ezinye izigulo njengoko kunjalo.
Enye into echaseneyo kukutya i tempeh eyonakeleyo, kwaye akunzima kakhulu ukufumanisa ukuba iyona nto ifanelekileyo ukuba ingasetyenziswa okanye hayi. Oku kutya kunegwele kudla ngokuhlala kuvuliwe efrijini phakathi kweentsuku ezi-3 ukuya kwezi-5, kwaye ukuba kunombala omhlophe, kuthambile ngokugqithisileyo, kunomhluzi, amabala, ivumba elinamandla kwaye kuncangathi xa kuchongwa, ezi ziimpawu ezicacileyo zokuba oko kukutya. ngcono ukuyilahla.