Micah Stanley
Tempeh ndi chinthu cha soya chofufumitsa chokhala ndi kukoma kokoma. Tempeh ndi yosavuta kugayidwa ndipo, mosiyana ndi tofu, imapereka zinthu zofunika kwambiri. Tempeh amakoma kwambiri akakazinga mu poto.
Tempeh amakoma mtima ndipo akhoza kukonzekera m'njira zambiri
Tempeh ndi mankhwala a soya okhala ndi mapuloteni ambiri (pafupifupi 20 g pa 100 g). Mpaka zaka zingapo zapitazo, sikunali kodziwika bwino m'madera athu. Komabe, pakali pano tempeh imapezeka pamashelefu ochulukirachulukira mufiriji.
Chifukwa cha kukoma kwake kwa nutty-bowa komanso kusasinthasintha kolimba, amagwiritsidwa ntchito pokonzekera zakudya zosiyanasiyana. Mofanana ndi tofu, tempeh imaperekedwa muzitsulo kapena magawo. Ikhoza kuwotchedwa, yokazinga, yokazinga, kapena kuphika. Kwenikweni, palibe kukonzekera komwe sikungakhale koyenera tempeh. Adzakondwera ndi z. B. Tamari ndi zokometsera zatsopano zimatenthedwa kenako ndikuzikonza. Tempeh imapezekanso pamsika wosuta kapena wokazinga.
Tempeh imayenda bwino ndi ndiwo zamasamba ndi mpunga komanso imakonda kwambiri mu supu, mphodza, saladi, sosi, kapena casseroles.
Ngakhale kuti tofu imachokera ku zakudya zaku China, tempeh imachokera ku Indonesia. Inayambira ku Java, chimodzi mwa zilumba zazikulu za ku Indonesia, kumene tempeh ikuthandizira kwambiri kukwaniritsa zosowa za mapuloteni a anthu.
Kupanga
Monga tofu, maziko opangira tempeh ndi soya. Komabe, ngakhale tofu amapangidwa kuchokera ku mkaka wa soya (powonjezera coagulant (mwachitsanzo nigari) ku iwo), tempeh imafuna soya wathunthu. Izi zimatsukidwa, zoviikidwa kwa maola 24, zophika kwa mphindi zingapo, kenako zilowetsedwanso kwa maola 24.
Ndiye mukhoza kuchotsa mosavuta zipolopolo za nyemba. Tsopano soya amatsukidwa ndipo potsirizira pake amachiritsidwa ndi zomwe zimatchedwa Rhizopus oligosporus, nkhungu yolemekezeka yomwe imasintha nyemba kukhala tempeh m'kati mwa masiku awiri pa 30 ° C.
Pa nthawiyi, pamakhala ulusi wambiri wozungulira wa soya, womwe umagwirizanitsa nyembazo molimba. Zimathandizanso kuwonjezera vinyo wosasa, womwe umachepetsa pH mtengo ndipo motero umapanga malo osangalatsa a bowa wa Rhizopus. Kupanga kwamtunduwu kumatha kufananizidwa ndi kupanga kwa Camembert.
Tempeh ndi wopanda gluten
Popeza tempeh ndi mankhwala a soya omwe amapangidwa ndi soya, madzi, viniga, ndi nkhungu yabwino, ndiye kuti alibe gluten. Gluten ndi mapuloteni omwe amapezeka mumbewu zina monga tirigu, rye, spelled, kapena balere ndipo anthu ena sangathe kulekerera.
Kusalolera kodziwika bwino kwa gilateni komwe kumadziwika ndi mankhwala wamba kumatchedwa matenda a celiac. Makamaka, zimabweretsa mavuto am'mimba (komanso mavuto ena ambiri azaumoyo amathanso).
Mtundu wina wakusalolera kwa gilateni ndi zomwe zimatchedwa gluten sensitivity popanda matenda a celiac. Umboni wa matenda a celiac ndi wolakwika pano kotero madokotala ambiri wamba sakhulupirira kuti alipo - koma izi sizisintha mfundo yoti omwe akukhudzidwa amakhala bwino pazakudya zopanda gluteni, zomwe zingaphatikizepo tempeh ndi tofu, kuposa kale. .
Tempeh chifukwa cha kusagwirizana kwa histamine
Popeza tempeh ndi chakudya chofufumitsa ndipo motero imakhala ndi histamine yambiri, siyenera kwa iwo omwe ali ndi vuto la histamine.
Mavitamini ndi mchere mu tempeh ndi tofu
Tchati chathu cha vitamini ndi mchere chimatchula mavitamini ndi mchere pa 100 magalamu a tempeh (poyerekeza ndi tofu). Zinthu zofunika kwambiri zomwe zimapanga pafupifupi 1.5 peresenti ya zofunika za tsiku ndi tsiku ndizo zandandalikidwa.
M'mabulaketi, mupeza mtengo womwe umawonetsa kuchuluka kwazinthu zofunika zomwe zingakwaniritse zofunikira zatsiku ndi tsiku. RDA imayimira Recommended Daily Allowance.
Zinthu zofunika zomwe pali kusiyana kwakukulu pakati pa tempeh ndi tofu zimayikidwa mumtundu. Miyezo ya tempeh pano ndiyokwera kawiri kuposa ya tofu. Tempeh nthawi zambiri imakhala ndi mfundo za tofu nthawi zambiri.
Mwachitsanzo, tempeh imapereka vitamini B32 nthawi 2 kuposa tofu. Tempeh ilinso ndi vitamini K woposa kuwirikiza kawiri. Zomwezo zimagwiranso ntchito ku iron ndi manganese. Tempeh imaperekanso magnesium kuwirikiza nthawi 4.5 kuposa tofu ndi zinc kuwirikiza ka 17.
Kodi Tempeh Ndi Gwero Labwino la Vitamini B12?
Tempeh nthawi zambiri amatchulidwa ngati gwero labwino la vitamini B12. Vitamini B12 ndiye vitamini yomwe imapezeka makamaka muzakudya zochokera ku nyama, chifukwa chake tikulimbikitsidwa kuti tiwonjezere muzakudya za vegan.
Popeza vitamini B12 amapangidwa ndi tizilombo tating'onoting'ono, zakudya zofufumitsa nthawi zambiri zimakambidwa kuti zili ndi vitamini B12 yoyenera. Komabe, nthawi zambiri sizidziwika ngati vitamini B12 yomwe ili nayo imakhala yopezeka ndi bioavailable, mwachitsanzo, yogwiritsidwa ntchito, zomwe sizikhala choncho nthawi zambiri. Mmodzi ndiye amalankhula za zomwe zimatchedwa analogues - mitundu ya vitamini B12 yomwe singagwiritsidwe ntchito ndi anthu.
Malinga ndi mfundo za boma ku Germany (Federal Food Code), tempeh ili ndi 1 µg ya vitamini B12, yomwe ndi gawo limodzi mwa magawo atatu a zofunika zatsiku ndi tsiku (3 µg). M'nkhokwe zaku US, komabe, ndi 0.1 µg yokha ya vitamini B12. Ku Thailand, zikuwonekanso mosiyana. Kuwunika kwa mitundu 10 ya tempeh kunawonetsa pafupifupi pafupifupi 1.9 µg ya vitamini B12.
Ndi zoonekeratu kuti soya alibe vitamini B12, choncho vitamini ayenera kupanga pamene nayonso mphamvu. Komabe, monga zimadziwika bwino, bowa wolemekezeka samatsimikizira kupanga vitamini B12.
Izi zinatsimikiziridwa ndi kuwonjezeredwa ndi gulu la asayansi aku Germany mu kafukufuku, m'kati mwake adatsimikiza kuti, kuwonjezera pa Klebsiella pneumoniae, bacterium Citrobacter freundii ikhoza kuperekanso vitamini B12.
Popeza mapangidwe a vitamini B12 pakupanga tempeh ndi mtundu wa njuga kapena sangachitike ngakhale pakupanga ukhondo, sitingatchule tempeh kuti ndi wodalirika wopereka vitamini B12 - monga tidachitira kale m'nkhani yathu yokhudza magwero a vegan -B12.
Komabe, kafukufuku akuchitika pakali pano kuti awonjezere kuchuluka kwa vitamini B12 mu tempeh. Mu kafukufuku wamakono, Prof. Dr. Eddy J. Smid wochokera ku yunivesite ya Wageningen ku Netherlands pakali pano akugwira ntchito ya lupine tempeh (osati soya tempeh) kuti awone ngati kuchuluka kwa mabakiteriya ena (Propionibacterium freudenreichii) kungawonjezere vitamini B12. zomwe zili. "Kuwonjezeka kwakukulu kwa vitamini B12 (mpaka 0.97 µg / 100 g) kunatheka," akulemba wasayansi za zotsatira zake mpaka lero. Komabe, palibe tempeh yolemera kwambiri ya B12 pamsika.
Kuchuluka kwa isoflavones
Poyerekeza ndi tofu ndi zinthu zina za soya, tempeh ili ndi isoflavone yapamwamba kwambiri, monga momwe tawonetsera patebulo ili pansipa. Ma Isoflavones ndi zinthu zapawiri zomwe zimakhala ndi antioxidant ndi estrogen ngati zotsatira. Zogulitsa za soya zimalimbikitsidwa pazizindikiro zakutha kwa msambo chifukwa chokhala ndi isoflavone, zomwe zimatha kuchepetsa kutentha. Nthawi zina, zakudya zomwe zili ndi isoflavone zitha kukhala zothandiza pamitundu ya khansa yomwe imadalira mahomoni (khansa ya m'mawere ndi khansa ya prostate) kapena kupewa.
Zinthu zotsutsana ndi zakudya: lectin, phytic acid & Co.
Tempeh ndiye chakudya chomwe chili ndi zinthu zambiri zofunika - mavitamini, mchere, ndi phytochemicals - kuposa zakudya zina zambiri. Nanga bwanji zinthu zomwe simungakonde kuzidya mochuluka chonchi?
Pankhani ya soya, zomwe zimatchedwa anti-nutritive nthawi zambiri zimatchulidwa m'nkhaniyi. Izi ndi, mwachitsanzo, ma lectins, zinthu zomwe zimanenedwa kuti zimatseketsa magazi ndipo zimatha kuyambitsa magazi. Komabe, monga tidafotokozera m'nkhani yathu yayikulu ya soya, kukonza soya kukhala tofu kapena mkaka wa soya kumachotsa ma lectins ambiri. Gawo lina likuwonjezeredwa pakupanga tempeh - fermentation. Izi zimatsimikizira kuti pamapeto pake palibenso ma lectin omwe amapezeka mu tempeh.
Phytic acid ndi oxalic acid ndi antinutritives. Onsewo amachepetsedwa kwambiri mu kuchuluka kwake panthawi ya nayonso mphamvu. Zakhala zikudziwika kuyambira 1985 kuti kuwira ndi kusungidwa kotsatira komanso kutentha kwa tempeh panthawi yokazinga kumachepetsa phytic acid zomwe zili mu 10 peresenti ya kuchuluka kwa phytic acid. Ndikofunikiranso kudziwa kuti phytic acid si zoyipa zonse. M'malo mwake. Pakhala pali zizindikiro (onani apa pansi pa 12.) kuti sizimalepheretsa kuyamwa kwa mchere kumlingo uliwonse wodziwika bwino, komanso zimakhala ndi mphamvu zolimbitsa mafupa, zotsutsana ndi khansa, komanso antioxidant.
Tempeh yopangidwa kuchokera ku nandolo, lupins, ndi mtedza
Mwa njira, tempeh samapangidwa kuchokera ku soya kokha. Amapangidwanso kuchokera ku nandolo, lupins, mtedza, kapena kuphatikiza kwa nyemba izi. Chifukwa chake ngati simukonda kapena kulekerera zinthu za soya, mutha kusangalalabe ndi tempeh.
