I-Seitan kukutya okucutshungulweyo okuneprotheyini ephezulu esetyenziswa kakhulu zii-vegans kunye nabatya imifuno. Kulo lonke eli nqaku siza kubona yonke into enokusinika oku kutya, indlela ephekwe ngayo, indlela esinokuyidla ngayo, izibonelelo ezinayo kwaye ukuba ifihla nayiphi na i-contraindications ebalulekileyo. Iyaziwa ngokutya kwayo kwiprotheyini ephezulu, eneneni, kwiinyanga zakutshanje iye yaba yinto eqhubekayo kwizidlo zezigidi zabadlali.
Into enhle malunga ne-seitan kukuba yinkqubo esemgangathweni, nje ngokuba siyazi indlela yokukhetha ngayo xa kuthengwa sele ilungisiwe. Yenziwe ngengqolowa kwaye iphantsi kwamafutha kunye ne-carbohydrates, kodwa ityebile kakhulu kwiprotheni, ifikelela kufutshane ne-25 grams yeprotheni nge-100 grams ye-seitan.
Ukutya okudibanisa ngokugqibeleleyo kunye nezityu ezingenakubalwa, imifuno, inyama, intlanzi, njl. njengoko siza kubona kuyo yonke le tekisi. Siza kuqala ngokujonga ukuba yintoni kwaye siya kugqiba kunye ne-contraindications ephambili yokuba oku kutya kunakho, kwaye zininzi.
Yintoni kwaye yenziwa njani?
I-Seitan lilungiselelo elisekelwe kwi-gluten yengqolowa, kwaye ukubonakala kwayo kufana kakhulu nenyama, yingakho yaziwa ngokuba yinyama yemifuno. Ukongeza, oku kutya kunencasa kakhulu, ukuba nje kusemgangathweni olungileyo kwaye siyayazi indlela yokukupheka kakuhle, kuba akuphendulwanga nje ngokuphindaphindiweyo epanini, kodwa sinokuyicoca igalikhi kunye neparsley, njengoko kusenziwa. kunye nethole, umzekelo.
I-Seitan yenziwe ngesosi yesoya, i-kombu yolwandle, kunye nejinja, ngaphandle kwegluten yengqolowa. Lo mxube ugqibeleleyo nguwo ubonelela ngexabiso lawo lezondlo kunye negalelo elityebileyo leeprotheyini. Kutyiwa kuphekiwe kwaye kusivumela ukuba sikuxube nokunye ukutya, nokuba kuphuma kwizilwanyana okanye kwimifuno. Kukutya okunencasa, okunempilo kunye neprotheyini eninzi, njengoko siza kubona kwicandelo elilandelayo.
Ixabiso lesondlo
Amaxabiso esondlo se-seitan alungile. Ngakolunye uhlangothi, i-100 grams yale nto yokutya ineekhalori ze-120 kuphela, phantse i-25 grams yeprotheni, i-3,60 grams ye-carbohydrates, i-1,50 grams yamanqatha, isiqingatha segram yefiber kwaye akukho cholesterol okanye ishukela. Ezi nxalenye zimbini zokugqibela zibhekisa kwi-seitan yodwa, ukuba siyixuba neesosi ezigayiweyo, inyama, ukutya okuqhotsiweyo, njalo njalo, kuyinto eqhelekileyo ukuba bongeze amafutha, i-cholesterol, neswekile.
Ukuthetha ngokubanzi, inyani yeyokuba i-seitan ayiphelelanga kakhulu kwiivithamini kunye neeminerali, kuba igqame kakhulu ngokuba ngumphefumlo ophilileyo, ukupheka kulula kwaye utyebile kakhulu kwiiprotheni. Ngokuphathelele iivithamini kunye neeminerali, siyazi ukuba ngumthombo weevithamini zeqela B kunye nentsimbi, iminerali ebalulekileyo ekusebenzeni okuqhelekileyo komzimba.
Siphinde sibe ne-150 mg ye-potassium kunye ne-60 mg ye-sodium, ngoko ke ukuba sinokutya okuphantsi kwe-potassium kunye / okanye i-sodium ngenxa yeengxaki zezintso, i-seitan ayikakhuthazwa ngokupheleleyo.
Izinzuzo
Eyona nzuzo iphambili ye-seitan kwaye idume ngayo kungenxa yokuba iye yaba yeyona ndawo ifanelekileyo endaweni yenyama yezilwanyana. Kwakhona kuqhelekile ukutya i-seitan kwizidlo eziqhelekileyo (ngaphandle kwe-vegan okanye imifuno) ngenxa yeprotheyini ephezulu yoqeqesho.
Inceda ukunciphisa umzimba ngokubulela kwi-caloric ephantsi, yingakho isetyenziselwa ukutya okunciphisa umzimba, kodwa kungcono ukuyidibanisa nemifuno ukunyusa ixabiso lesondlo, ngaphandle koko, sinokubandezeleka kwiintsilelo ezithile kwixesha elide.
Kungabonakala ngathi yintlekisa, kodwa ukusetyenziswa kwe-seitan kunokuphucula impilo yentliziyo yethu, ngenxa yepesenti ephantsi yetyuwa kunye nenyaniso yokuba ayinayo i-cholesterol. Ngethuba nje sidibanisa kakuhle, ekubeni akufani nokutya i-seitan kunye nemifuno kunye nelayisi, kune-seitan ene-macaroni, i-bacon, i-sausage, njl.
Unxibelelwano
Ukuba si-celiac, akufanele sidle i-seitan, kuba yenziwe nge-gluten yengqolowa, ngoko i-100% ye-gluten kwaye ayifanelekanga kwi-celiacs. Ukuba sinovelwano kuphela kwi-gluten, sinokuhlakulela imiphumo emibi efana ne-bloating, ukukhathala, izitulo ezivulekileyo, intlungu yesisu, igesi, ukungahambi kakuhle, njl njl.
Akukona ukutya okunesondlo kakhulu, ngoko ke kufuneka kudityaniswe nabanye, kwaye nangona kubonakala ngathi inyama yezilwanyana, akunjalo, ngoko ke ayinayo i-amino acids yenyama yemvelaphi yezilwanyana.
Qaphela i-seitan esiyithengayo evenkileni, kuba uninzi alukho ngokwemvelo kwaye lunezongezo, imibala kunye nezithako ezingafunekiyo ezifana nezinongo kunye nabanye. Okukhona kuyindalo, kungcono. Siza kuyiqaphela kumaxabiso ayo okutya kunye nakwincasa yayo, kunjalo. Ezikumgangatho ophantsi zihlala zomile kwaye zinemiphetho yegelatin.
Ukuba sinesifo seswekile, akufuneki sitye i-seitan. Ukongezelela, nokuba sinesifo seswekile okanye akunjalo, akukhuthazwa ukuba sidle le nyama yemifuno okanye nayiphi na enye enye n ngobuninzi, kodwa kungcono ukuyidibanisa kunye ne-cereals, imifuno, i-legumes kunye nabanye. Ngenxa yokwetyisa kwethu kunye nokubonelela ngexabiso lesondlo emizimbeni yethu.
Indlela yokutya?
I-Seitan idliwe ngeendlela eziliwaka ezahlukeneyo. Siye sabona ukuba kukutya okunenzuzo kakhulu kumzimba, nje kuphela umgangatho kwaye siyayazi indlela yokudibanisa kakuhle kwaye ungasebenzisi kakubi ubuninzi. Iingcali zibonisa ukuba asifanele sitye ngaphezu kwe-100 grams ye-seitan ngosuku kwaye ezona zilungileyo ziyinxalenye ye-80 okanye i-85 grams edityaniswe neembotyi, i-chickpeas, i-stew yemifuno, i-stewed, i-cereals, i-pasta, njl.
Sinako kwakhona isonka, kodwa oko yongeza iikhalori ezongezelelweyo, ke lumka. Kukho abo basonka ngesonka samasi, kodwa zonke ezo ziikhalori ezongezelelweyo ekuya kufuneka sizichithe kamva sigcina umthambo wethu.
Singatya kwakhona i-seitan ebilisiweyo, ehlatyiweyo, ephekiweyo endaweni yokusebenzisa inyama yezilwanyana, ebhakiweyo, njengokuzaliswa kwee-empanadas, kwiipizza, ezixutywe ngemifuno, ngamaqanda, kwii-wraps ze-kebab, njl. Kukho amathuba angapheliyo xa kufikwa ekutyeni le nyama yemifuno, ngaphaya kokubuyela emva naphambili epanini. Ngaphezu koko, ukuba siyenza ngolu hlobo, kufuneka sikhumbule ukuyibeka phantsi kweemeko ukuze zonke iincasa ziqhume emlonyeni wethu.