13 Ukutshintshwa okusebenzayo kwamaqanda

Umxholo

• Izizathu zokuba kutheni unokuthi kufuneka ubeke endaweni yamaqanda
• Utywala lweqanda
• Ukutya kweVegan
• Kutheni amaqanda esetyenziswa ekubhaka?
• 1. I-Applesauce
• 2. Ubhanana ocoliweyo
• 3. Umhlaba weeFlakisi okanye weChia Seeds
• 4. Ukutshintsha iqanda endaweni yorhwebo
• 5. Silken Tofu
• 6. Iviniga kunye nesoda yokubhaka
• 7. Yogurt okanye Ibhotolo
• 8. Umgubo weArrowroot
• 9. I-Aquafaba
• 10. Ibhotolo yeNut
• 11. Amanzi eCarbonated
• 12. Agar-Agar okanye iGelatin
• 13. USoy Lecithin
• Kuthekani ukuba iresiphi ibiza amaqanda amaMhlophe okanye iiYolks?
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Amaqanda asempilweni entle kwaye enza izinto ezahlukeneyo, okwenza ukuba kube kukutya okuthandwayo kwabaninzi.

Ziqheleke kakhulu ekubhakeni, apho phantse zonke iresiphi zibabiza.

Kodwa ngenxa yezizathu ezahlukeneyo, abanye abantu bayawaphepha amaqanda. Ngethamsanqa, zininzi izinto onokuzisebenzisa endaweni yazo.

Eli nqaku liphonononga izithako ezahlukeneyo ezinokusetyenziswa njengeendlela ezizezinye zeqanda.

Izizathu zokuba kutheni unokuthi kufuneka ubeke endaweni yamaqanda

Kukho izizathu ezahlukeneyo zokuba ungafuna ukufumana indawo yamaqanda kwindawo otya ngayo. I-Allergies kunye nokutya okukhethiweyo zizinto ezimbini eziqhelekileyo.

Utywala lweqanda

Amaqanda ngowesibini ukutya okuxhaphakileyo kwiintsana nakubantwana abancinci ().

Olunye uphononongo lubonise ukuba iipesenti ezingama-50 zabantwana bazokugqitha kumzimba ongezelelweyo xa beneminyaka emithathu ubudala, nge-66% begqithile kwiminyaka emihlanu ().

Olunye uphononongo lucebisa ukuba kungathatha ukuya kuthi ga kubudala beminyaka eli-16 ukukhupha iqanda ()

Ngelixa uninzi lwabantwana olunokuphazamiseka kumaqanda luyanyamezeleka ekuhambeni kwexesha, abanye abantu bahlala bexabisa ubomi babo bonke.

Ukutya kweVegan

Abanye abantu balandela ukutya kwe-vegan kwaye bakhethe ukungayityi inyama, ubisi, amaqanda okanye nayiphi na imveliso yezilwanyana.

Imifuno iyakuphepha ukutya iimveliso zezilwanyana ngezizathu ezahlukeneyo, kubandakanya iinjongo zempilo, inkxalabo yendalo esingqongileyo okanye izizathu zokuziphatha malunga namalungelo ezilwanyana.

Isishwankathelo:

Abanye abantu banokufuna ukunqanda amaqanda ngenxa yokungezwani kwamaqanda, ngelixa abanye bewaphepha ngenxa yezempilo, imeko yendalo okanye yokuziphatha.

Kutheni amaqanda esetyenziswa ekubhaka?

Amaqanda asebenza ngeenjongo ezininzi ekubhakeni. Banegalelo kulwakhiwo, umbala, incasa kunye nokungaguquguquki kwezinto ezibhakiweyo ngezi ndlela zilandelayo:

• Ukubopha: Amaqanda anceda ukudibanisa izithako kwaye azibambe ngokudibeneyo. Oku kunika ukutya ukwakheke kwayo kwaye kuthintele ukuba kungawi.
• Igwele: Amaqanda abambisa iipokotho zomoya ekutyeni, ezibangela ukuba zande ngexesha lokufudumeza. Oku kunceda ukutya kukukhukhumalisa okanye ukunyuka, kunika izinto ezibhakiweyo ezinje ngee soufflés, ikhekhe lokutya kwingelosi kunye nokulinganisa umthamo wazo kunye nokukhanya, ukubonakala komoya.
• Ukufuma: Umbane ovela kumaqanda utsalwe kwezinye izithako kwiresiphi, enceda ukongeza ukufuma kwimveliso egqityiweyo.
• Incasa kunye nenkangeleko: Amaqanda anceda ukuthwala incasa zezinye izithako kunye nomdaka xa ubhencekile kubushushu. Banceda ukuphucula incasa yezinto ezibhakiweyo kwaye banegalelo ekubonakaleni kwabo okumdaka ngegolide.

Isishwankathelo:

Amaqanda asebenza ngeenjongo ezininzi ekubhakeni. Ngaphandle kwazo, izinto ezibhakiweyo zinokuba zomile, zicabalele okanye zingenancasa. Ngethamsanqa, zininzi iindlela zokukhetha zeqanda.

1. I-Applesauce

Iapilesauce sisihluzi esenziwe kwii-apile eziphekiweyo.

Ihlala iswiti okanye inencasa nezinye izinongo ezinje nge nutmeg kunye nesinamon.

Ukusebenzisa enye indebe yesine (malunga ne-65 gram) yeapilesauce inokutshintsha iqanda elinye kwiindlela ezininzi zokupheka.

Kungcono ukusebenzisa iapilesauce engenashukela. Ukuba usebenzisa iindidi ezinoshukela, kuya kufuneka unciphise inani leswekile okanye iswiti kwiresiphi uqobo.

Isishwankathelo:

Iapilesauce engenaswekile ithatha indawo yamaqanda kwiindlela ezininzi zokupheka. Ungasebenzisa enye indebe yesine (malunga neegram ezingama-65) ukubuyisela iqanda elinye.

2. Ubhanana ocoliweyo

I-banana ecoliweyo yenye into ethandwayo endaweni yamaqanda.

Icala elisezantsi ekuphekeni kunye neebhanana kukuba imveliso yakho egqityiweyo inokuba nencasa yebhanana.

Ezinye iziqhamo ezihlanjululwe njengamathanga kunye nomsebenzi weavokhado nawo kwaye awunakuchaphazela incasa kangako.

Nasiphi na isiqhamo okhetha ukusisebenzisa, unokutshintsha iqanda ngalinye ngekomityi yesine (65 gram) ye-purée.

Izinto ezibhakiweyo ezenziwe ngeziqhamo ezihlanjulweyo zisenokungabi bumdaka ngokunzulu, kodwa ziya kubaxinene kwaye zifume.

Olu tshintsho lusebenza kakuhle kwiikeyiki, iimuffins, ibrownies kunye nezonka ezikhawulezayo.

Isishwankathelo:

Ungasebenzisa ibhanana ecoliweyo okanye ezinye iziqhamo ezinjengethanga kunye neavokhado ukutshintsha amaqanda. Sebenzisa indebe enye yesine (65 gram) yeziqhamo ezisulungekileyo kwiqanda ngalinye ofuna ukulitshintsha.

3. Umhlaba weeFlakisi okanye weChia Seeds

Iiflekisi kunye nembewu ye-chia zombini ziimbewu ezincinci ezinesondlo kakhulu.

Ziphezulu kwi-omega-3 fatty acids, ifayibha kunye nezinye izinto ezizodwa zezityalo (,,, 7).

Ungazigaya imbewu ngokwakho ekhaya okanye uthenge isidlo sembewu esele senziwe kwivenkile.

Ukutshintsha iqanda elinye, hlanganisa ipunipoon eyi-1 (7 gram) yomhlaba we-chia okanye iiflakisi ngeepunipoyi ezi-3 (45 gram) zamanzi kude kube kufakwe ngokupheleleyo kwaye kuxineke.

Ukwenza njalo kunokubangela ukuba izinto ezibhakiweyo zibe nzima kwaye zixinane. Kananjalo inokubangela incasa ye-nuttier, ke isebenza kakuhle kwiimveliso ezinjengee-pancake, iwaffles, iimuffins, isonka kunye neicookies.

Isishwankathelo:

Umhlaba weeflakisi kunye nembewu ye-chia yenza indawo enkulu yamaqanda. Ukuxuba icephe le-1 (7 grams) nokuba linetispuni ezi-3 (iigrem ezingama-45) zamanzi zinokutshintsha iqanda elinye.

4. Ukutshintsha iqanda endaweni yorhwebo

Kukho iindidi zokurhweba ngamaqanda endaweni yentengiso. Ezi zinto zenziwe ngestatshi, i-tapioca isitashi kunye neegwele.

Ukutshintsha amaqanda kufanelekile kuzo zonke izinto ezibhakiweyo kwaye akufuneki kuchaphazele incasa yemveliso egqityiweyo.

Ezinye iimveliso ezikhoyo zentengiso zibandakanya iBob's Red Mill, i-Ener-G kunye neOrgan. Ungazifumana kwiivenkile ezininzi nakwi-intanethi.

Uhlobo ngalunye luza nemiyalelo yalo, kodwa ngesiqhelo udibanisa iitispuni eziyi-1.5 (10 yeegram) zomgubo kunye neepunipuni ezi-2-3 (30-45 gram) zamanzi ashushu ukuthatha iqanda elinye.

Isishwankathelo: Iintlobo ngeentlobo zokutshintsha amaqanda ziyafumaneka. Hlanganisa iitispuni eziyi-1.5 (10 iigrem) zomgubo kunye neepunipoyi ezingama-2-3 (30-40 gram) zamanzi ukubuyisela iqanda ngalinye.

5. Silken Tofu

I-Tofu ibisi yobisi oluncitshisiweyo oluye lwenziwa lwaza lwacinezelwa kwiibhloko eziqinileyo.

Ubume be-tofu buyahluka ngokuxhomekeke kumxholo wamanzi. Okukhona amanzi ecinezelwe ngaphandle, i-tofu eqinayo ifumana.

I-silken tofu inomxholo ophezulu wamanzi kwaye, ke, ithambile ngokuhambelana.

Ukubeka iqanda elinye, faka enye indebe yesine (malunga ne-60 gram) ye-pure, i-silken tofu.

I-silken tofu ayinambitheki, kodwa inokwenza izinto ezibhakiweyo zixinane kwaye zinzima, ke kungcono isetyenziswe kwi-brownies, cookies, isonka esikhawulezayo kunye neekeyiki.

Isishwankathelo:

I-silken tofu ithathe indawo enkulu yamaqanda, kodwa inokukhokelela kwimveliso enzima ngakumbi. Ukutshintsha iqanda elinye, sebenzisa indebe enye-yesine (malunga ne-60 gram) ye-tofu ecociweyo.

6. Iviniga kunye nesoda yokubhaka

Ukudibanisa itispuni e-1 (7 iigrem) zesoda yokubhaka ngecephe elingu-1 (15 grams) leviniga kunokutshintsha iqanda elinye kwiindlela ezininzi zokupheka.

I-Apple cider viniga okanye iviniga emhlophe ecoliweyo zezona zikhetho zithandwa kakhulu.

Xa ixutywe kunye, iviniga kunye nesoda yokubhaka ziqala ukusabela kwemichiza evelisa ikhabhon diokside kunye namanzi, eyenza izinto ezibhakiweyo zibe lula kwaye zinomoya.

Olu tshintsho lusebenza kakuhle kwiikeyiki, iikeyiki kunye nezonka ezikhawulezayo.

Isishwankathelo:

Ukudibanisa itispuni e-1 (7 iigrem) zesoda yokubhaka ngecephe elingu-1 (15 grams) leviniga kunokutshintsha iqanda elinye kwiindlela ezininzi zokupheka. Olu dibana lusebenza kakuhle ngakumbi kwiimpahla ezibhakiweyo ezilungiselelwe ukukhanya kunye nomoya.

7. Yogurt okanye Ibhotolo

Zombini iyoghurt kunye nebhotolo yobisi zizinto ezilungileyo ezingena endaweni yamaqanda.

Kungcono ukusebenzisa i-yogurt ecacileyo, njengoko iintlobo ezinencasa kunye nezinencasa zinokutshintsha incasa yeresiphi yakho.

Ungasebenzisa enye indebe yesine (i-60 gram) yeyogathi okanye ibhotolo yebhotolo kwiqanda ngalinye elifuna ukutshintshwa.

Olu tshintsho lusebenza kakuhle kwiifini, iikeyiki kunye neekhekhe.

Isishwankathelo:

Ungasebenzisa enye indebe yesine (i-60 gram) yeyogathi okanye ityhefu yebhotolo ukubuyisela iqanda elinye. Ezi ndawo zisebenza ngokukodwa kwimuffin kunye neekeyiki.

8. Umgubo weArrowroot

I-Arrowroot sisityalo saseMzantsi Melika esine-starch ephezulu. Isitatshi sikhutshwa kwiingcambu zesityalo size sithengiswe njengomgubo, isitatshi okanye umgubo.

Ifana nesitatshi sombona kwaye sisetyenziselwa ukupheka, ukubhaka kunye neemveliso ezahlukeneyo zekhaya nezasekhaya. Ungayifumana kwiivenkile ezininzi zokutya ezempilo kunye nakwi-Intanethi.

Umxube weepunipoli ezi-2 (malunga ne-18 yeegram) ze-arrowroot powder kunye neepunipuni ezi-3 (i-45 yeigram) zamanzi zinokusetyenziselwa ukubuyisela iqanda elinye.

Isishwankathelo: I-Arrowroot powder yindawo efanelekileyo yokutshintsha amaqanda. Xuba amacephe amabini (malunga ne-18 yeegram) kuwo amacephe amathathu (ama-45 eegram) amanzi ukubuyisela iqanda elinye.

9. I-Aquafaba

I-Aquafaba lulwelo olushiyekileyo ekuphekeni kweembotyi okanye iimbotyi.

Ikwalulwelo olufanayo olufumaneka kwiichickpeas ezisemathinini okanye kwiimbotyi.

Ulwelo lunokuhambelana okufanayo nakwimhlophe yeqanda ekrwada, lisenza indawo efanelekileyo yokupheka kwiindlela ezininzi zokupheka.

Ungasebenzisa iicephe ezi-3 (iigram ezingama-45) ze-aquafaba ukubuyisela iqanda elinye.

I-Aquafaba isebenza ngokukodwa kwiindlela zokupheka ezibiza abamhlophe beqanda nje, ezinje nge-meringue, marshmallows, macaroons okanye nougat.

Isishwankathelo:

I-Aquafaba lulwelo olufunyenwe kwiimbotyi ezisenciniweyo. Ungasebenzisa amacephe amathathu (ama-45 eegram) ayo endaweni yeqanda elinye elipheleleyo okanye iqanda elinye elimhlophe.

10. Ibhotolo yeNut

Amanqatha e-nut afana ne-peanut, i-cashew okanye i-almond bhotile inokusetyenziselwa ukufaka amaqanda endaweni yokupheka.

Ukutshintsha iqanda elinye, sebenzisa amacephe ama-3 (60 gram) ebhotela.

Oku kunokuchaphazela incasa yemveliso yakho egqityiweyo, kwaye isetyenziswe kakuhle kwii-brownies, iikeyiki kunye neicookies.

Kuya kufuneka uqiniseke ukuba usebenzisa ii-butter ezinamakhrimthi, endaweni yeentlobo ze-chunky, ukuze yonke into idityaniswe ngokufanelekileyo.

Isishwankathelo:

Ungasebenzisa amacephe ama-3 (60 gram) yamandongomane, icashew okanye ibhotolo yeamangile kwiqanda ngalinye ofuna ukulitshintsha. Nangona kunjalo, kunokubangela ukunambitheka kwe-nuttier.

11. Amanzi eCarbonated

Amanzi anekhabhoni anokongeza ubumanzi kwiresiphi, kodwa ikwasebenza njengearhente enkulu enegwele.

Icarbonation ibamba amaqamza omoya, anceda ukwenza imveliso egqityiweyo ibe lula kwaye ibengezele.

Ungalitshintsha iqanda ngalinye ngekomityi enye-yesine (i-60 gram) yamanzi e-carbon.

Olu tshintsho lusebenza kakhulu kwiikeyiki, iikeyiki kunye nezonka ezikhawulezayo.

Isishwankathelo:

Amanzi eCarbonated enza ukubuyisela okuhle kweqanda kwiimveliso ezenzelwe ukukhanya kunye nokukhanya. Sebenzisa enye indebe yesine (iigramu ezingama-60) ukuyitshintsha iqanda ngalinye.

12. Agar-Agar okanye iGelatin

IGelatin yiarhente yokufaka ijeli eyenza indawo enkulu yamaqanda.

Nangona kunjalo, yiprotein yezilwanyana edla ngokwenziwa ivela kwi-collagen yeehagu neenkomo. Ukuba uyayiphepha imveliso yezilwanyana, i-agar-agar yindlela ye-vegan efunyenwe kuhlobo lwaselwandle okanye ulwelwe.

Zombini zinokufunyanwa njengempuphu engathandekiyo kwiivenkile ezinkulu nakwiivenkile zokutya ezempilo okanye kwi-Intanethi.

Ukutshintsha iqanda elinye, nyibilikisa icephe elingu-1 (malunga ne-9 yeegram) zejelatin engathandekiyo kwitispuni e-1 (15 yeegram) zamanzi abandayo. Emva koko, xuba kwiipunipoli ezi-2 (30 iigrem) zamanzi abilayo de kube krwada.

Ngenye indlela, ungasebenzisa icephe le-1 (9 gram) yomgubo we-agar-agar oxutywe nesipuni esinye (i-15 yeegram) zamanzi ukubuyisela iqanda elinye.

Akukho nanye kwezi zinto zithatha indawo kufuneka zichaphazele ukunambitheka kwemveliso yakho egqityiweyo, kodwa zinokwenza ubungqongqo obunzima.

Isishwankathelo: Ukuxuba icephe le-1 (9 gram) yegelatin ngeepunipoli ezi-3 (45 grams) zamanzi zinokutshintsha iqanda elinye. Unokuxuba icephe le-1 (9 gram) ye-agar-agar ngecephe le-1 (15 gram) yamanzi.

13. USoy Lecithin

Isoy lecithin yimveliso yeoyile yeembotyi zesoya kwaye ineepropathi zokubopha ezifanayo nezamaqanda.

Yongezwa rhoqo ekutyeni okulungiselelwe ukuthengiswa ngenxa yokukwazi kwayo ukuxuba nokubamba izithako kunye.

Ikwathengiswa kwifom powder kwiindawo ezininzi zokutya ezempilo nakwi-intanethi.

Ukongeza icephe eli-1 (14 iigrem) zesoya lecithin powder kwiresiphi yakho inokutshintsha iqanda elinye.

Isishwankathelo: 1 icephe (14 iigrem) yesoya lecithin inokusetyenziselwa ukubuyisela iqanda elinye elipheleleyo okanye iqanda elinye leqanda kwiindlela ezininzi zokupheka.

Kuthekani ukuba iresiphi ibiza amaqanda amaMhlophe okanye iiYolks?

Izithako ekwabelwana ngazo kweli nqaku zizinto ezinokuthi zithathe indawo yamaqanda apheleleyo, kodwa ezinye iiresiphi zibiza abamhlophe beqanda okanye izikhupha zamaqanda.

Nazi ezinye ezona zilungileyo endaweni yazo:

• Amaqanda amhlophe: I-Aquafaba lolona khetho lufanelekileyo. Sebenzisa iipunipoli ezi-3 (iigram ezingama-45) kwiqanda ngalinye elimhlophe ofuna ukulitshintsha.
• Izikhupha zamaqanda: I-Soy lecithin ithathe indawo enkulu. Unokutshintsha i-yolk enkulu yeqanda ngepunipoon ye-1 (14 gram).

Isishwankathelo:

I-Aquafaba ithathe indawo enkulu yabamhlophe beqanda, ngelixa eyona nto ibambeleyo yezikhupha zamaqanda yi-soy lecithin.

Umgca osezantsi

Amaqanda afaka isandla kulwakhiwo ngokubanzi, umbala, incasa kunye nokuhambelana kwempahla ebhakwe.

Ngelishwa, abanye abantu abanakutya amaqanda, okanye bakhethe ukungafuni. Ngethamsanqa, ukutya okuninzi kunokutshintsha amaqanda xa kubhakwa, nangona ingengawo onke enza ngendlela efanayo.

Ezinye iindlela zeqanda zingcono kwimveliso enzima, eshinyeneyo, ngelixa ezinye zikulungele ukukhanya kunye neempahla ezibhakiweyo.

Unokufuna ukuzama ngeendlela ezahlukeneyo zamaqanda ukufumana ubume kunye nencasa oyifunayo kwiiresiphi zakho.