John Myers
Zvinotsiva mukaka zviri kudiwa zvakanyanya kudarika kare. Nekuti mukaka uye zvigadzirwa zvemukaka hazvienderane nemunhu wese uye zvakare hazvina kururamiswa kubva pakuona kwehunhu. Naizvozvo vanhu vakawanda vari kuchinja kushandisa zvinotsiva mukaka. Mukaka, quark, cheese, cream, uye zvimwe zvakawanda zvigadzirwa zvemukaka zvemhando yezvirimwa zvakagara zviripo. Tinokupa mabikirwo akakodzera uye anonaka zvakanyanya kuitira kuti iwe ugone kuzviita wega - kuti uwane hutano husina mukaka.
Mukaka chinotsiva kubvisa muviri
Zvikurukuru, “chitsivi chomukaka” ishoko risiri iro, sezvo richipa nenzira isiri iyo shoko rokuti mukaka unofanira kutsiviwa neimwe nzira, izvo handizvo. Chigadzirwa chinowanzo kuvadza kupfuura kunaka uye chisiri chikamu chekudya kwechisikigo kwevanhu hachifanirwe kutsiviwa. Pane zvinopesana, iwe unogona kufara kuti pakupedzisira unokwanisa kuibvisa kubva mukudya kwako uye nokudaro kusunungura muviri wako.
Chii chandinotora panzvimbo…?
Dambudziko riri pano, zvisinei, nderekuti isu vanhu takanamatira zvakanyanya kumaitiro edu. Iwe wakajaira kune zvigadzirwa zvemukaka zvekuti unofunga kuti haugone kurarama usina ivo kana kuravira kwavo. Chero ani anosarudza kurarama asina mukaka mune ramangwana saka kazhinji ane mibvunzo inotevera:
- Chii chandingaisa muesli yangu pane mukaka?
- Chii chandingadye panzvimbo yeyoghurt uye quark?
- Ndoita sei muto muchena?
- Chii chandinozora pachingwa changu pane bota?
- Chii chandinoshandisa pachinzvimbo chechizi?
- Iwe haugone kuita pasta pasina Parmesan! Kune dairy-isina parmesan.
- Ndinogona kurega kudya matomatisi ne mozzarella izvozvi?
- Chii chandinofanira kupa vana vangu panzvimbo yecocoa/chokoreti yekunwa?
- Chii chandinoita kana vana vakakumbira Nutella?
- Ini handigone kurarama pasina tiramisu, chii chandingashandisa pane mascarpone?
- Ndingatsiva sei whipped cream?
Hapana mukaka "waiver".
Saka zvese ndezvekuzivikanwa kunonakidza kwekubika, pasina izvo munhu anofunga kuti munhu angave asina mufaro zvakanyanya uye izvo zvinofanirwa kuchinjwa. Chero ani zvake akagara aine muesli nemukaka kwekudya kwemangwanani kazhinji anoda kuramba achiita saizvozvo. Chero ani akadya yogati masikati kazhinji haagone kufungidzira kusazviita zvakare. Naizvozvo, dzimwe nzira dzinodiwa!
Mabikirwo atinopa pazasi seanotsiva mukaka ane zvakanakira zvikuru. Izvi zvinoreva kuti kuenda pasina mukaka ndiko kuhwina chaiko: chekutanga, urikunzvenga njodzi dzehutano hwemukaka, chechipiri, unogona kunge wave kudzidza nezvezvese zvitsva (uye zvine hutano kwazvo) chikafu uye mashandisiro, uye chechitatu, wave kurega kutsigira. indasitiri yemukaka ine hutsinye.
Saka haufanirwe kuita pasina mukaka! Nokuti “kuramba” kunobatanidzwa nokuita zvibayiro. Asi kana ukarega kudya zvigadzirwa zvemukaka mune ramangwana, unogona chete kukunda! Hapana chiratidzo chemunhu abatwa kure kure.
Rarama uine hutano nezvinotsiva mukaka
Chinonakidza apa ndechekuti paunongotanga kudzivirira mukaka uye zvigadzirwa zvemukaka, iwe unowanzo gara uchingodya zvakapetwa zvine hutano kupfuura kare. Kunze kweavo vari pazasi pasi pe "Nei pasina mukaka?" Pasinei nemabhenefiti akanyorwa ehupenyu husina mukaka, zvigadzirwa zvemukaka zvinowanzoita kutapira neshuga, zvakarukwa nezvinonhuhwira uye zvimwe zvisingakoshi zvekuwedzera zvekudya, zvakachengetwa nenzira dzakasiyana, uye kazhinji maindasitiri makuru.
Zvisinei, mishonga inotsiva mukaka yatinokurudzira inogona kuwanikwa mumhando yepamusoro kubva kune organic retailers kana inogona kugadzirirwa kubva kune zvishoma zvigadzirwa - pasina kushanda nesimba. Naizvozvo ivo vekutanga vakasikwa, kechipiri havana shuga uye zvekugadzira zvekudya zvinowedzera, uye chechitatu zvinogara zviri zvitsva uye zvinonakidzwa nepamusoro-soro inogoneka yakakosha zvinhu zvemhando yepamusoro zvigadzirwa.
Iwe haufanirwe kutenga zvigadzirwa zvinoratidzwa pazasi mune yakajairika supermarket. Idzo dzinowanzove dzemhando yakashata ipapo, dzine zvakawanda zvisingakoshi zvekuwedzera, uye hadzina kunaka izvozvo zvakare.
Mukaka wakangoshandiswa kwemakore 7000 chete
Kazhinji zvakauya chete ndizvo zvinoda kutsiviwa. Mukaka, zvisinei, wakangodyiwa nesu vanhu kwezviuru zvishoma zvemakore. Zviratidzo zvekutanga zvekunangwa kwekugadzirwa kwemukaka nekugadzirisa muEurope zvakadzokera ku5,000 BC. BC), iyo, maererano nenhoroondo yevanhu yakatora mamiriyoni emamiriyoni emakore, pasina mubvunzo inoratidza kuti hupenyu husina mukaka hunonzwisisika uye hwaionekwa sehutsika nemadzitateguru edu.
Mukaka wakambotsiva zvimwe zvekudya here?
Nuts, maarumondi, chestnuts, uye mbeu - zvichienzaniswa nemukaka - zvaivepo munguva dzekare uye zvinogona kufungidzirwa kuti zvinwiwa, porridge, pie, ndiro dzakaviriswa, nezvimwe zvakaitwa kubva kwavari. dzakagadzirwa kare vanhu vasati vanwa mukaka uye kuushandisa kugadzira cheese, yogati, nezvimwe.
Zvinogoneka kuti mukaka wakambotsiva chikamu chakakosha chekudya kwekutanga nekutanga kwekurima nekupfuya. Kana isu "tikatsiva" mukaka izvozvi, tinenge tichingodzokera kukudya kwechisikigo kwekare.
Nekudaro, kuti tigadzirise chikafu ichi kuti chienderane nemazuva ano anhasi nekuda kwezvikonzero zvekugoneka, tinozvibvumira kutsiva dhaka nemusanganisi uye nekubatanidza zvimwe zvinotengeswa zvinogadzirwa (semuenzaniso kuviriswa kweyoghurt), izvo zvakange zvisipo munguva yedu. madzitateguru asina mukaka-kunwa, izvo, zvisinei, zvakanyanya kuderedza nguva yekugadzirira uye nokudaro kufambisa kushandiswa.
Nei ndichifanira kushandisa chinotsiva mukaka?
Pane zvikonzero zvakawanda zvekuderedza kushandiswa kwemukaka. Naizvozvo, pfupiso pfupi chete inotevera:
- Mukaka mushonga wevacheche
Mukaka chikafu chevana uye saka vanhu vakuru vane - nemasikirwo - hapana chikonzero kana chido chemuviri chekunwa mukaka, ndoda mukaka werumwe rudzi.
- Mapuroteni emukaka anowanzo kutungamirira kumatambudziko ehutano
Vanhu vazhinji (vasingazivi) havashiviriri mapuroteni emukaka uye vanova nezviratidzo zvakadai sezvinetso zvisingaperi zvekugaya (kusanganisira irritable bowel syndrome), allergies, mapundu eganda (kusanganisira neurodermatitis, uye eczema), sinusitis isingaperi, kutonhora nguva dzose, hutachiona hwenzeve, kuvhiringidzika mukati. nzira yekufema, nezvimwewo.
- Mukaka haugadziri mapfupa akasimba
Mukaka une calcium, asi mapfupa ane hutano anoda zvakanyanya kupfuura calcium uye saka mukaka haugone kutsiva kushaikwa kwekurovedza muviri kana kushaikwa kwevhitamini D kusingaperi (nekuda kwekushaikwa kwezuva).
- Mukaka unogona kukurudzira gomarara
Zvigadzirwa zvemukaka nemukaka zvine mahormone ekukura kuitira kuti mhuru ikure nekukurumidza, iyo inogona kurema mazana emakirogiramu mukati memavhiki mashoma. Muvanhu vakuru, zvakadaro, mahomoni aya anogona kukurudzira kukura kwemamwe masero egomarara.
- Kugadzirwa kwemukaka muindasitiri hakuna kunaka
Kugadzirwa kwemukaka kweindasitiri yezvekurima yemazuva ano kunokanganisa chishuwo chemukaka uye zvigadzirwa zvemukaka chete: kubereka kwekuita, dzimba dzakagadzikana, chikafu chisiri chaicho chekuita, dehorning, kutungamira kwehomoni, kuisirwa, mishonga yekurwisa kuzvimba kusingaperi uye chokwadi chekuti mhuru ndeye. kazhinji kuparadzaniswa naamai pakarepo mushure mekuberekwa hakusi kugamuchirwi kwechisikwa chipenyu chete, asiwo kunotungamirira kuneta nguva isati yakwana yemombe yemukaka uye nekudaro kune mbavha mushure memakore mashomanana chete.
- Industrial processing yemukaka
Mushure memakanika kukama, mukaka unotonhodzwa, wosimudzwa, wakapatsanurwa, centrifuged, pasteurized, homogenized, uye kudzvanywa pasi pekumanikidzwa kuburikidza nemazana emamita emapaipi kusvika waiswa mubhodhoro.
Chikafu (mukaka wamazamu), icho chaida kunwiwa pakutanga nomwana pakupisa kwemuviri, chiri kunyengedzwa uye kuchichinjwa pano nenzira yokuti chikamu chakanaka bedzi chokusaziva chinogona kutungamirira kukutenda kusina kururama kwokuti mukaka kudya kwechisikigo. .
Kana pasina mukaka, zvino chii?
Kubvisa mukaka kubva pakudya kwako pachako kana kuderedza zvakanyanya chikamu chayo ipfungwa inoshamisa - kune vese vanhu nemhou. Asi chii chaunofanira kuita kana iwe uchida chaizvo kudya yogati, kunwa cocoa, uye cheese?
Zviri nyore: Unoramba uchidya yogati, kunwa cocoa uye kunakidzwa nechizi - iwe chete ndiwe unosarudza zvakasiyana - kureva-isina mukaka - zvigadzirwa zvezvidyo izvi zvese.
Maarumondi, nzungu (macadamia nzungu, macashew nuts, walnuts, hazelnuts, nezvimwewo), uye mhodzi (sesame, mhodzi yesunflower, mhodzi yehemp, nezvimwewo) kana oatmeal nemupunga zvinogona kushandiswa kusanganisa zvakasiyana-siyana zvemukaka nechizi- sendiro nenguva isipi. Migumisiro yehutano haisi nguva refu iri kuuya.
Hutano mukaka oat wakagadzirwa kubva kune gluten-isina organic oats
Mukaka weoat kazhinji une mafuta, thickeners, uye zvinonhuwirira. Iwe unogona saka nyore kugadzira yako oat mukaka. Asi kana izvo zvakanyanya kukudyira nguva, svika kune Unmilk's organic oat yekunwa poda. Inongosanganisira gluten-isina oats, hapana chimwe chinhu. Wedzera zvimedu zvishoma mubhodhoro remvura, zunza bhodhoro uye iwe unonaka oat mukaka.
Dairy-isina kunwa chokoreti
Kunwa kwechokoreti kwakajairika kunowanzo kukwira mushuga. Kana iwe wakajaira kutapira kwakasimba, zvinotora mazuva mashoma kuti ujairane nekunaka kwechisikigo kwemukaka-isina kunwa chokoreti. Zvisinei, kugadzirisa kwakakodzera. Mushure meizvozvo, iwe hauchazoda zvakajairwa chocolate zvinwiwa zvakare. Iwo akanyanya kutapira kwauri, uye iwe unozongoziva chete kuti akanyanya kutapira sei.
Ingredients:
Mukaka wemuarumondi kubva kuBasic Recipe #1 kana #2 (kana chokoreti inopisa ichidikanwa, ita mukaka wearumondi nemvura inopisa)
½ – 1 spunipu isina shuga yehupfu yecocoa kana – kana uchida – hupfu hwecarob
Kugadzirira:
Sungai mu blender uye mushumire pakarepo.
Vegan butter uye margarine
Margarine Bio-Alsan inonaka zvakada kufanana nebhota, kureva kushoma semajarini pane mamwe marudzi mazhinji emajarini, uye nekudaro inogona kushandurwa zviri nyore kuita vegan herb butter. Iwe unogona zvakare nyore kugadzira margarine yako kubva kune matatu chete zvigadzirwa. Izvi zvinogona kushandiswa zvinoshamisa pakubika.
Asi iwe unogona zvakare kukurumidza kusanganisa bhotela-rakafanana, rinonaka rinopararira kubva kuchena almond butter, sezvinoratidzwa zvinotevera resipi:
Ingredients:
3 tablespoons white almond butter
1 tsp jisi remonamu kana organic apple cider vhiniga
1 pini yekristaro munyu
Kugadzirira:
Sakanidza zvose zvinoshandiswa mundiro kusvikira wawana misa yakasimba.
Vegan Olive Butter
Iyo yakanaka, inopararira bhotela inogonawo kusanganiswa kubva kumafuta emuorivhi, iyo inonyanya kunaka mune yakarungwa shanduro sekupararira kwemoyo.
Ingredients:
Mafuta emuorivhi emhando yepamusoro, eg B. 50 ml
Mimwe miriwo kana munyu wegungwa
Kugadzirira:
Isa mafuta mundiro isina mufiriji. Munyu mafuta sezvaunoda woisa mufiriji kweawa. Bvisa iyo zvino inopararira mafuta uye uishandise pakarepo usati wadya, sezvo bhotela remuorivhi rinokurumidza kuva mvura zvakare.
Dairy-isina chokoreti yakapararira
Yakajairika inonzi nut nougat inopararira inongosanganisira zvikamu zvidiki zvecocoa. Nzungu hadzina kunyanya kubatanidzwa. Pane kudaro, kupararira kunosanganisira yakawanda yeshuga, yakaderera-giredhi mafuta, uye skimmed mukaka poda. Chokoreti yakapararira, kune rumwe rutivi, yakagadzirwa kubva kune chaiyo yakachena uye yakakwirira-yemhando yemishonga inobata chaiyo iyo iwe unogona kuzviita nehana yakachena.
Ingredients:
5 tablespoons white almond butter
4-5 mashupuni ecocoa poda
Chinotapira chaunosarudza, semuenzaniso B. madhiti akasanganiswa nemuto weorenji kune sirasi-yakafanana nesyrup, muto wedate (huwandu zvinoenderana nekuravira kwako)
Kugadzirira:
Sanganisa zvese zvinongedzo zvakakwana uye unakirwe.
Dairy-isina yogati
Yogurt ingangove imwe yezvinonyanya kudyiwa mukaka wemhou uye chimwe chezvikafu zvinofarirwa zvenguva yedu. Dairy-isina, kureva chirimwa-based yogati inogadzirwa zvakanyanya kubva mumukaka wesoya. Nezvimwe zvese zvinwiwa zvinomera-zvinwiwa, unogona kuwana iyo yogati kuravira neiyo yogati yekuvirisa, asi iwe unofanirwa kusarudza iyo thickening ajenti yekukora nekuti kuwirirana hakusi kweiyo yogati.
Yakakosha yogati tsika, dzinowanikwa muzvitoro zvekudya zvehutano kana muzvitoro zvepamhepo, dzakakodzera sekutanga tsika. Nekudaro, hadzisi dzese tsika dzekutanga dzinogona kushandiswa kune chirimwa-chakagadzirwa mukaka. Iko kurongedza kunofanirwa kutaura pachena kuti tsika dzekutanga dzakakodzera mukaka wesoya kana mamwe marudzi emukaka.
Dairy-yemahara yogati mumushini wekutengesa yogati
Sezvo kubudirira kwekugadzirira yogati kunogona kazhinji kunoenderana nemhando yemuchina weyoghurt uye kunyangwe mamiriro ekunze, chaiwo mabikirwo haagoneke. Muchiitiko ichi, kuedza kwako pachako kunenge kusingadzivisiki. Iro rinotevera resipi rinogona kushanda segwara, asi mirairo inowanzobatanidzwa neyoghuti muchina/mugadziri. Yogurts inonyanya nyore kugadzira muMy. Yo yogurt maker, inoshanda pasina magetsi.
Ingredients:
1 l yemukaka wakavakirwa pachirimwa (semuenzaniso mukaka wealmond, mukaka wecashew, kana musanganiswa weeg mukaka wearumondi nemukaka wekokonati) pamhepo tembiricha.
1 tsp agar-agar (kazhinji haidiwi kana ukashandisa mukaka we soy)
1 sacheti yeyoghurt yekutanga tsika yemukaka wesoya kana mukaka wechirimwa, semuenzaniso B. iyo yogati inoviriswa kubva kuMine.
Kugadzirira:
Sanganisa tsika yekutanga ne 100ml yemukaka wako wakasarudzwa wechirimwa uye simbisa zvakanaka. Siya musanganiswa.
Iye zvino isa imwe 200 ml yemukaka-wakagadzirwa nemukaka mupoto uye uuye nayo kumota. Mwaya muagar-agar uchikurunga nguva dzose newhisk kudzivirira agar-agar kubva pakudonha.
Rega musanganiswa ubike kwehafu yeminiti, wozomira kweimwe maminitsi 1.5 uchikurudzira. Chete ikozvino unobvisa poto kubva pachitofu.
Dururirai 700ml yakasara yemukaka mumusanganiswa wemukaka-agar-agar. Mhedzisiro yacho inofanira kunge inodziya chete, kureva kuve nekushisa kwemuviri (kunosvika 37 degrees). Kana kuchipisa, mira.
Zvadaro wobva wawedzera mukaka-mutanga tsika musanganiswa uye fambisa.
Iye zvino dururira huwandu mumugadziri wako weyoghuti uye uisiye ipapo (10 kusvika maawa gumi nematanhatu) kusvikira iyo yogati iine kuravira kwakakodzera uye kuenderana kunodiwa.
Inobva yaiswa mufiriji, iyo inowanzova yakanyanya kusimba mukuenderana.
Dairy-yemahara yogati isina muchina weyoga
Nekudaro, yogati inogonawo kugadzirwa pasina muchina weyoga. Pano iwe uchawana resipi yedu yealmond yogurt (ine yogurt ferment). Iyo Kanne chingwa chinwiwa zvakare yakanaka kwazvo yekutanga tsika, probiotic chinwiwa chinogona zvakare kushandiswa zvakanyanya mumapfekero pachinzvimbo chevhiniga. Iwe unogona kushandisa rinotevera resipi kugadzira yogati naKanne Brottrunk:
Ingredients:
100 g macadamia nzungu, macashew nut, kana maarumondi akasvuurwa
2 tbsp white almond butter
65 ml Kanne Brottrunk (kubva kuchitoro chekudya chehutano kana chitoro chekudya chehutano)
100 g light flax mbeu (yakanyikwa mu 3/8 litre yemvura kwemaawa gumi)
Kugadzirira:
Isa mashizha emufurakisi mumucheka wakatsetseka webvudzi uye rega iyo viscous liquid ibude, iyo inogona kutora awa (chete slime yeflaxseed yakanyoroveswa ndiyo inoshandiswa kune iyi recipe, kwete flaxseed pachayo).
Puree nzungu nechingwa chinwiwa mu blender kusvika kune gobvu cream. Wobva wawedzera mucheka weflakisi uye ruomba ruchena rwearumondi kune nzungu nechingwa chinwiwa ruomba mublender, sanganisa muchidimbu, dururira yogati yakapera mumagirazi kana mundiro, woiisa mufiriji kwemaawa matatu kusvika mana.
Iyi yogati zvakare chikafu chinoshamisa chemukati-chekudya nekuti mucilage weflaxseed une kuporesa mucosa yemudumbu uye Kanne Brottrunk inopa yakawanda yeprobiotic lactic acid mabhakitiriya kune hutano hwematumbo.
vegan cream cheese
Dairy-isina / vegan cream cheese inonyanya nyore kugadzira. Chizi chekirimu chinotevera* chinonyatsonaka pachingwa, nemacrackers, nemasaladhi, kana kuti nemiriwo yakabikwa.
Ingredients:
200 g pasi macadamia nuts (semuenzaniso mu blender)
gungwa-munyu
Hari Yechingwa Drink
Herbs, hanyanisi, uye zvinonhuwira sezvaunoda
Kugadzirira:
Runza nzungu dzepasi negungwa munyu. Wedzera ma teaspoonful eKanne Brottrunk kusvika wawana huturu hunoumbika.
Iye zvino mabikirwo ekutanga anogona kunatswa kusvika pamwoyo wako, semuenzaniso B. negariki yemusango yakachekwa, hanyanisi, chives, mhiripiri, poda yepaprika, uye/kana zvimedu zvitsva zvepaprika, chili, oregano, nezvimwewo. Chizi chicharamba chiri mu firiji kweinenge vhiki.
Vegan cream cheese inogadzirwa kubva kumaarmond butter
Kugadzira cream cheese kubva mualmond butter kwakatonyanya nyore:
Ingredients:
150 g white almond butter
1 tablespoon yechingwa chinwiwa kana mbishi sauerkraut juice
Kugadzirira:
Sakanidza zvose zvinoshandiswa mu blender kuti uite kamu cream. Dururira kirimu mundiro uye uisiye munzvimbo inodziya kwemaawa anenge gumi nemashanu (usiku humwe). Wobva waisa kirimu yekuravira nemiriwo, dombo kana crystal munyu, chives, oregano, dill, nezvimwe.
Dairy-isina kupararira uye sosi base
Cream cheese-senge, inongorimwa-based spreads inowanikwawo yakagadzirira-yakagadzirwa kumagirocha ekicheni uye vanhu vari mukukurumidza muzvitoro zvechikafu zvekudya, semuenzaniso B. Streich von Zwergenwiese. Izvi zvinogadzirwa nemhodzi dzesunflower uye zvinopa zvakawanda zvinonaka zvakasiyana-siyana, semuenzaniso B. negariki yemusango, chives, horseradish, paprika, curry, nezvimwe zvakawanda.
Kupararira hakusi kunonaka chete sedhivha, kuzadza, uye kupararira, asiwo kwakakodzera (kukanyungudutswa nemvura shoma kana miriwo yemiriwo) semucheka wesaladhi kana muto.
Vegan ice cream
Kana uchifarira aizikirimu, inogona zvakare kugadzirwa zviri nyore vegan uye, pamusoro pezvose, mune hutano hwemhando, semuenzaniso B. ratidza matatu cherry ice cream mabikirwo edu. Mumusiyano wakapfava, michero yakaomeswa nechando inosanganiswa kusvika yaita kirimu uye kutapira kana uchida, pamwe chete nemuenzaniso B. ginger, cocoa, kana lemon yakanatswa.
Unogona kugadzira aizikirimu ine hutano kunyangwe nerunyoro runyoro rwearumondi, sepainaapple ice cream resipi, yaunogona kuwana pano nerumwe ruzivo rwakawanda pane basic ice cream.
