Micah Stanley
ʻO Tempeh kahi huahana soy fermented me kahi ʻono ʻono. He maʻalahi ka ʻeli ʻana o Tempeh a, ʻokoʻa me ka tofu, hāʻawi i nā mea koʻikoʻi nui loa. ʻOi aku ka maikaʻi o ka Tempeh ke ʻai ʻia i loko o ka pā.
ʻono ʻo Tempeh a hiki ke hoʻomākaukau ʻia ma nā ʻano he nui
ʻO Tempeh kahi huahana soy fermented me kahi ʻano protein kiʻekiʻe (kokoke 20 g no 100 g). A hiki i kekahi mau makahiki aku nei, ʻaʻole ʻike ʻia ia ma ko mākou latitu. Eia naʻe, i kēia manawa, hiki ke loaʻa ka tempeh ma nā pā pahu hau.
Mahalo i kona ʻono e like me ka nutty-mushroom a me ka paʻa paʻa, hoʻohana ʻia ia i nā ʻano meaʻai like ʻole. E like me ka tofu, hāʻawi ʻia ka tempeh i nā poloka a i ʻole nā ʻāpana. Hiki ke ʻala ʻia, palai, kālua, a kālua paha. ʻOiaʻiʻo, ʻaʻohe mea hoʻomākaukau i kūpono ʻole no ka tempeh. E hauʻoli ʻo ia me z. B. ʻO Tamari a me nā mea ʻala hou i hoʻopaʻa ʻia a laila hana ʻia. Loaʻa ʻia ʻo Tempeh ma ke kālepa i puhi ʻia a i ʻai mua ʻia.
Hele maikaʻi ʻo Tempeh me nā kīʻaha meaʻai a me nā kīʻaha laiki akā ʻono maikaʻi hoʻi i nā sopa, stews, salads, sauces, a i ʻole casseroles.
ʻOiai ʻo ka tofu mai ka meaʻai Kina, no Indonesia mai ka tempeh. Aia kona kumu ma Java, kekahi o nā mokupuni nui o Indonesia, kahi i hāʻawi nui ai ka tempeh i ka hoʻokō ʻana i nā pono protein o ka heluna kanaka.
Ka hana ʻana
E like me ka tofu, ʻo ke kumu o ka hana ʻana i ka tempeh ka soybean. Eia nō naʻe, ʻoiai e hana ʻia ka tofu mai ka waiū soy (ma ka hoʻohui ʻana i kahi coagulant (e like me ka nigari) i laila), pono ka tempeh i ka soybeans holoʻokoʻa. Holoi ʻia kēia mau mea, hoʻoluʻu ʻia no 24 mau hola, hoʻolapalapa ʻia no kekahi mau minuke, a laila hoʻoluʻu hou no 24 mau hola.
Hiki iā ʻoe ke wehe maʻalahi i nā pūpū o ka pī. I kēia manawa, hoʻomaʻemaʻe ʻia ka soybeans a mālama ʻia me ka mea i kapa ʻia ʻo Rhizopus oligosporus, he ʻano ʻano maikaʻi e hoʻololi i nā pī i tempeh i loko o kahi kaʻina fermentation ʻelua lā ma 30 ° C.
I loko o kēia manawa, ulu ka ʻupena paʻa o nā filament fungal keʻokeʻo a puni ka soybeans, i kēia manawa e paʻa paʻa ai nā pi. He mea kōkua nō hoʻi ka hoʻohui ʻana i ka vīneka, ka mea e hoʻohaʻahaʻa i ka waiwai pH a pēlā e hana ai i kahi ʻoluʻolu no ka haʻo Rhizopus. Hiki ke hoʻohālikelike ʻia kēia ʻano hana me ka hana ʻana o Camembert.
ʻAʻohe gluten-free Tempeh
No ka mea, ʻo ka tempeh kahi huahana soy i loaʻa wale i ka soybeans, ka wai, ka vīneka, a me ka ʻeleʻele hanohano, ʻaʻohe gluten-free. ʻO Gluten kahi protein i loaʻa i loko o kekahi mau kīʻaha e like me ka palaoa, rai, spelled, a bale paha a ʻaʻole hiki i kekahi poʻe ke ʻae.
ʻO ka gluten intolerance kaulana i ʻike ʻia e ka lāʻau lapaʻau maʻamau i kapa ʻia ka maʻi celiac. ʻO ka mea nui, alakaʻi ia i nā pilikia digestive (akā, hiki nō hoʻi nā pilikia olakino ʻē aʻe).
ʻO kekahi ʻano o ka gluten intolerance ka mea i kapa ʻia ʻo ka gluten sensitivity kūʻokoʻa i ka maʻi celiac. ʻAʻole maikaʻi nā hōʻike no ka maʻi celiac no laila nui nā kauka maʻamau ʻaʻole manaʻoʻiʻo i kona ola ʻana - akā ʻaʻole kēia e hoʻololi i ka ʻoiaʻiʻo ʻoi aku ka maikaʻi o ka poʻe i hoʻopilikia ʻia i ka meaʻai gluten-free, ʻo ia hoʻi ka tempeh a me ka tofu, ma mua o ka wā ma mua. .
Tempeh no ka histamine intolerance
No ka mea he meaʻai fermented ka tempeh a no laila he kiʻekiʻe ka histamine content, ʻaʻole kūpono ia no ka poʻe me ka histamine intolerance.
ʻO nā huaora a me nā minela i ka tempeh a me ka tofu
Hoʻopaʻa ʻia kā mākou palapala huaʻai a me ka mineral i nā huaora a me nā minela ma 100 grams o ka tempeh (hoʻohālikelike ʻia me tofu). ʻO nā mea koʻikoʻi wale nō e hoʻomaʻamaʻa i ka liʻiliʻi he 1.5 pakeneka o ka pono o kēlā me kēia lā i helu ʻia.
Ma nā brackets, e ʻike ʻoe i ka waiwai e hōʻike ana i ka pākēneka o kēlā me kēia nui o nā mea koʻikoʻi e hiki ke uhi i ka pono o kēlā me kēia lā. Kū ʻo RDA no ka ʻae ʻia i kēlā me kēia lā.
ʻO nā mea koʻikoʻi i loaʻa nā ʻokoʻa nui ma waena o ka tempeh a me ka tofu ua kaha ʻia i ka waihoʻoluʻu. ʻO nā kumukūʻai no ka tempeh ma ʻaneʻi he ʻelua ʻoi aku ka kiʻekiʻe ma mua o ka tofu. Loaʻa pinepine ka Tempeh i nā waiwai tofu.
No ka laʻana, hāʻawi ka tempeh i 32 mau manawa ʻoi aku ka nui o ka huaora B2 ma mua o ka tofu. ʻOi aku ka nui o ka huaora K ma mua o ka ʻelua o ka nui o ka Tempeh. ʻO ia ka mea pili i ka hao a me ka manganese. Hāʻawi ʻo Tempeh i 4.5 mau manawa ʻoi aku ka magnesium ma mua o ka tofu a me 17 mau manawa ʻoi aku ka zinc.
ʻO Tempeh kahi kumu maikaʻi o ka Vitamin B12?
Hōʻike pinepine ʻia ʻo Tempeh ma ke ʻano he kumu maikaʻi o ka huaora B12. ʻO ka Vitamin B12 ka huaʻai i loaʻa i nā meaʻai o nā holoholona, ʻo ia ke kumu e ʻōlelo ʻia ai e hoʻohui iā ia i nā meaʻai vegan.
Ma muli o ka hoʻokumu ʻia ʻana o ka huaora B12 e nā microorganism, ʻōlelo pinepine ʻia nā meaʻai fermented me ka loaʻa ʻana o ka maʻiʻo B12 kūpono. Eia nō naʻe, ʻaʻole maopopo ʻole inā he bioavailable maoli ka huaʻa B12 i loko, ʻo ia hoʻi, hiki ke hoʻohana, ʻaʻole pinepine ka hihia. A laila ʻōlelo kekahi i nā mea i kapa ʻia he analogs - nā ʻano o ka huaora B12 ʻaʻole hiki ke hoʻohana ʻia e nā kānaka.
Wahi a nā waiwai kūhelu ma Kelemānia (Federal Food Code), loaʻa i ka tempeh he 1 µg o ka huaora B12, ʻo ia ka hapakolu o ka pono o kēlā me kēia lā (3 µg). Ma ka ʻikepili US, akā naʻe, ʻo 0.1 µg wale nō o ka huaora B12. Ma Thailand, ʻokoʻa hou ke ʻano. Ua hōʻike ʻia nā loiloi o 10 ʻano ʻano tempeh i nā waiwai awelika ma kahi o 1.9 µg o ka huaora B12.
Ua maopopo ʻaʻole i loaʻa i ka soybeans kekahi huaʻai B12, no laila pono e hana ka huaʻai i ka wā fermentation. Eia nō naʻe, e like me ka mea i ʻike ʻia, ʻaʻole e hōʻoia ka haʻiki maikaʻi i ka hana ʻana o ka huaora B12.
Ua hōʻoia ʻia kēia a hoʻohui ʻia e kahi hui Kelemania o nā ʻepekema i kahi noiʻi, i ka wā a lākou i hoʻoholo ai, ma kahi o Klebsiella pneumoniae, hiki i ka bacteria Citrobacter freundii ke hāʻawi i ka hoʻonui ʻana i ka huaora B12.
No ka mea ʻo ka hoʻokumu ʻana o ka huaora B12 i ka wā o ka hana tempeh he ʻano pāʻani a ʻaʻole hiki ke hana ʻia i ka hana maʻemaʻe, ʻaʻole mākou e kapa i ka tempeh he mea hoʻolako hilinaʻi o ka huaora B12 - e like me kā mākou i hana ai i kā mākou ʻatikala e pili ana i nā huaora vegan - nā kumu B12 i ʻike ʻia.
Eia nō naʻe, ke hana ʻia nei ka noiʻi ʻana i nā ala e hoʻonui ai i ka ʻike o ka huaora B12 i ka tempeh. Ma kahi papahana noiʻi o kēia manawa, ke hana nei ʻo Prof. Dr. Eddy J. Smid mai ke Kulanui o Wageningen ma Netherlands i ka lupine tempeh (ʻaʻole soy tempeh) e ʻike inā hiki ke hoʻonui ʻia ka nui o nā hua bacteria (Propionibacterium freudenreichii) i ka huaora B12. maʻiʻo. "Ua loaʻa ka piʻi nui o ka huaora B12 (a hiki i ka 0.97 µg/100 g)," i kākau ai ka ʻepekema e pili ana i kāna mau hopena a hiki i kēia lā. Eia nō naʻe, ʻaʻole i loaʻa kēia tempeh-waiwai B12 ma ka mākeke.
ʻO ke kiʻekiʻe o ka isoflavones
Hoʻohālikelike ʻia me ka tofu a me nā huahana soy ʻē aʻe, ʻoi aku ka nui o ka isoflavone i ka tempeh, e like me ka hōʻike ʻana ma ka papa ma lalo. ʻO nā isoflavones nā mea kanu lua me ka laʻa me nā hopena antioxidant a me nā estrogen-like. Manaʻo ʻia nā huahana soy no nā hōʻailona menopausal ma muli o kā lākou isoflavone content, hiki ke hōʻemi i ka wela wela. Ma lalo o kekahi mau kūlana, hiki ke kōkua ʻia nā meaʻai i loko o ka isoflavone no nā ʻano maʻi maʻi e pili ana i ka hormone (ka maʻi maʻi umauma a me ka maʻi prostate) a i ʻole no ka pale ʻana.
Nā mea kū'ē i ka meaʻai: lectins, phytic acid & Co.
No laila ʻo Tempeh ka meaʻai i loaʻa ka nui o nā mea i makemake ʻia - nā huaora, nā minela, a me nā phytochemical - ma mua o nā meaʻai ʻē aʻe. Pehea e pili ana i kēlā mau mea ʻaʻole ʻoe e ʻai i ka nui?
I ka wā e pili ana i ka soy, ʻōlelo pinepine ʻia ka mea i kapa ʻia he anti-nutritive ma kēia ʻano. ʻO kēia, no ka laʻana, nā lectins, nā mea i ʻōlelo ʻia e hoʻopaʻa i ke koko a hiki ke alakaʻi i ke koko koko. Eia naʻe, e like me kā mākou wehewehe ʻana i kā mākou ʻatikala soy nui, ʻo ka hoʻoili ʻana i ka soybeans i tofu a i ʻole ka soymilk e wehe i ka hapa nui o nā lectins. Hoʻohui ʻia kahi hana ʻē aʻe i ka hana ʻana o ka tempeh - fermentation. ʻO kēia ka mea e hōʻoia ai ʻaʻole loaʻa nā lectins hou i ka tempeh.
ʻO ka phytic acid a me ka oxalic acid kekahi mau mea antinutritive. Hoʻemi nui ʻia nā mea ʻelua i ka wā fermentation. Ua ʻike ʻia mai ka makahiki 1985 ʻo ka fermentation a me ka mālama ʻana a me ka hoʻomehana ʻana o ka tempeh i ka wā palai e hōʻemi ana i ka ʻona phytic acid i 10 pakeneka o ka nui o ka waika phytic. He mea nui nō hoʻi e hoʻomaopopo ʻaʻole ʻino ka phytic acid. Ma ke kue. Loaʻa nā hōʻailona lōʻihi (e ʻike ma lalo o 12.) ʻaʻole ia e pale i ka absorption o nā minerala i kekahi ʻano ʻike ʻia, a he hopena hoʻoikaika iwi, anti-cancer, a me antioxidant hopena.
ʻO Tempeh i hana ʻia mai ka moa, lupins, a me ka pī
Ma ke ala, ʻaʻole hana ʻia ka tempeh mai ka soybeans wale nō. Hana ʻia ia mai ka moa, ka lupins, ka pīkī, a i ʻole ka hui pū ʻana o kēia mau legumes. No laila inā ʻaʻole ʻoe makemake a ʻae i nā huahana soy, hiki iā ʻoe ke hauʻoli i ka tempeh.
