I-Grill Vegan-Ayiphelelanga nje kwiVegans kunye neVegetarian

Ukuba i-grill vegan, u-grill-friendly-friendly, kodwa ungabi sempilweni. Ngenxa yokuba i-tofu sausage kunye ne-seitan steak yimifuno okanye i-vegan, kodwa ayisoloko ivuyisa into ephilayo. Kwelinye icala, izibiliboco ezisempilweni ngokwenene zikwangena kwi-grill. Yenza into ekhethekileyo kwitheko lakho elilandelayo legadi!

Ipati ye-vegan barbecue

Ihlobo ngaphandle kweqela le-barbecue lifana neholide ngaphandle kokudlala ngothando. Isebenza ngaphandle kwayo, kodwa ayisisiqingatha sokuzonwabisa. Ngapha koko, ibiya kuba yintoni ingokuhlwa efudumeleyo yasehlotyeni ngaphandle kwevumba lebarbecue emoyeni? Akunyanzelekanga ukuba ibe livumba nje lenyama yenyama eyojiweyo evuthela impumlo.

Inyama nentlanzi nazo zinokuqholwa. Nangona kunjalo, kuya kusiba kunqabile ukufumana isiganeko sokwenza inyama yenyama engabhaliswanga nokuba yinyama okanye imifuno. Ewe, kuhlala kunjalo ukuba kukho iindwendwe ezininzi phakathi kweendwendwe ezitya inyama eyojiweyo ngokuchuliweyo, kodwa eneneni benokonwaba ngakumbi malunga nokutya kwemifuno kunye nevegan.

Yizame! Uya kumangaliswa yindlela ethandwa ngayo i-vegan okanye ukutya okuqhotsiweyo kwemifuno, ngelixa inyama eninzi iphelela ekubeni ishiywe-kwaye yinto entle leyo. Kuba ukoja inyama akusoloko kuyimbonakaliso yothando olusempilweni yomlilo wenkampu kodwa kudla ngokuxoxwa ngokuba yi-carcinogenic.

Ngaba iiqakamba zibangela umhlaza?

Inyama eyojiweyo kuthiwa ineengxaki zempilo, ngakumbi ukuba uqhubeka ngendlela yeStone Age kunye nenyama okanye intlanzi eyosiweyo phezu komlilo owenziwe ngamalahle okanye amalahle. Ngoku kulula ukuba inyama okanye intlanzi ibe mnyama kakhulu kunye neqela lezinto ezibizwa ngokuba yi-HAA, emele i-heterocyclic amines aromatics, ukwenza kuyo.

Enye ye-HAA ehlala isenzeka yinto ebizwa ngokuba yi-Phlp. Kuvavanyo, i-Phlp yajika yaba ngunobangela weentlobo ezininzi ezahlukeneyo zomhlaza.

Kwimeko nayiphi na into, ukusetyenziswa kwe-Phlp kwiigundane kuthiwa kubangele ukuguqulwa komhlaza kwi-spleen, i-prostate, kunye namathumbu ngaphakathi kweeveki ezine, njengoko i-American Association for Cancer Research kuthiwa ikhankanywe kwinkomfa.

Ngoko ayithathi ubomi bonke bokuphindaphinda ukugqithiswa kwe-grilling ukonakalisa impilo yakho. Mhlawumbi ihlobo kunye neziganeko ze-barbecue rhoqo, apho inyama yosiwe ngokungafanelekanga, yanele.

Kwaye ke kwaboniswa ebantwini kuphononongo lwamacandelo amaninzi ukusuka ngo-2009 ukuba inyama ebomvu ityiwa, kokukhona i-colorectal adenomas (isandulela somhlaza wekoloni) inokubonwa - ngakumbi ukuba inyama i-pan-fried. okanye zilungiswe ngale ndlela ukuba izixa eziphezulu ze-HAA zenziwe.

I-Tofu kunye ne-seitan nazo zinokuqulatha izinto eziyingozi

Nangona kunjalo, i-HAA ayiphuhli kuphela xa inyama kunye nentlanzi yosiwe kodwa ngokusisiseko kukho konke ukutya okuneprotheyini eninzi ukuba yosiwe okanye uqhotswe kakhulu, ngoko ke kufuneka kuthathelwe ingqalelo kunye neemveliso zesoya kunye ne-seitan ukuze zingabi mnyama kakhulu. Ngaphandle koko, ungcoliseko lwabo lwe-HAA alukho ngaphantsi kwemveliso yezilwanyana.

Ukongeza kwi-HAA, into ebizwa ngokuba yi-polycyclic aromatics hydrocarbons (PAH) inokuphinda ibonakale ngexesha lokugcoba - xa amanqatha okanye ijusi yenyama evela kwinkukhu, i-steak okanye intlanzi yokugcoba iphosa phezu kwamalahle ashushu kwaye atshise apho. Ngoku i-PAH yenziwe, ekhuphuka kunye nomsi kwaye idlulele ekutyeni okuza kujoliswa.

Ukutya okunempilo

Iingozi zempilo ezikhankanyiweyo zinokuthintelwa ngokungagcobi ukutya kumnyama kakhulu kwaye ngokusebenzisa iitreyi zedriphu okanye iitreyi zegrill ezingavumeli amanqatha ukuba athontsize emlilweni ukuze kungabikho msi onetyhefu uveliswayo kwasekuqaleni. Kwimeko yegesi kunye ne-grills yombane, ngakolunye uhlangothi, umngcipheko we-PAH ukhona kuphela ukuba iimodeli ezithintekayo zizo apho amanqatha anokuthi aqhube kwi-coil yokufudumala.

Iitreyi zegrill ezilahlwayo ubukhulu becala zenziwe ngealuminiyam. Kwelinye icala, iitreyi zegrill eziphinda zisetyenziswe ezenziwe ngentsimbi engatyiwa okanye amagqabi ebhanana zenza i-ecology ngakumbi. Kwangaxeshanye, umngcipheko wokuvezwa kwi-aluminiyam, enokuthi ibandakanye umngcipheko okhulayo we-Alzheimer's, iyaphetshwa apha.

Ukugcoba ngeeoli ezizinzileyo zokushisa

Kufuneka usebenzise kuphela ii-oyile ezizinzileyo kubushushu kunye namafutha xa usemanzini, umz. B. Ioyile yekhokhonathi ephilayo, ioyile yamandongomane, ioyile yokuqhotsa ekhethekileyo eyenziwe ngeoyile kajongilanga ene-oleic ephezulu, okanye - ukuba amaqondo obushushu akaphezulu kakhulu - kwaneoyile yomnquma. Oku kunciphisa umngcipheko wamafutha e-trans ayingxaki okanye iimveliso ze-oxidation ezingathandekiyo ezikhulayo.

I-Marinade ikhusela kwizinto ezingcolisayo

Ukuba utya iisaladi ezininzi, idiphu yemifuno, okanye imifuno ene-crispy grilled tofu steak, ngoko ke i-antioxidants (i-flavones) equlethwe kwiitya ezisecaleni ezinemibala ingakwazi ukuhlawula imiphumo eyingozi ye-grill.

Iimarinades ezenziwe kwizithako ezityebileyo kwii-antioxidants nazo kuthiwa zinempembelelo yokukhusela ngale ndlela. Ubuncinci eso sisiphelo sophononongo luka-2008 olupapashwe kwiJenali yezoLimo kunye neChemistry yokutya. Iingcali zenzululwazi ezivela kwiYunivesithi yaseHohenheim eJamani zibonise ukuba i-marinade eyenziwe kwioli yeoli, ijusi ye-lemon, kunye negalikhi yakwazi ukunciphisa amanqanaba e-HAA ekutyeni okugayiweyo ngama-70 ekhulwini. Nangona kunjalo, i-marinade kwakufuneka iquka ubuncinane i-20 ekhulwini yegalikhi.

Iziphumo ezilungileyo zifunyenwe xa i-marinade iqulunqwe ngolu hlobo lulandelayo: i-anyanisi 31.2%, i-garlic 28.6%, kunye nejusi ye-lemon 14.6%

Uphononongo lwakutsha nje olusuka kwi-2012 lufikelele kwizigqibo ezifanayo. Ikwapapashwa kwiJenali yezoLimo kunye neChemistry yokutya. Apha, kwakhona, imiphumo yokuvimbela i-marinades ephezulu ekubunjweni kwe-HAA yafunyanwa.

Kule sifundo, i-marinade ephezulu ye-HAA-blocking yayithandwa ngezithako ezilandelayo: igalikhi, i-ginger, i-thyme, i-rosemary, kunye ne-cayenne pepper (i-chili). Ukubunjwa kwe-HAA kwancitshiswa ngokumangalisayo kweepesenti ze-74 kunye nale marinade.

I-pepper emnyama nayo kuthiwa ikwazi ukunciphisa kakhulu amanqanaba e-HAA, ngokutsho kophando olwenziwa ngoososayensi baseTurkey abapapashwe kwi-Food Control kwi-2011, ngoko ke ukongeza i-pepper entsha kwi-barbecue marinade ngokuqinisekileyo ayiyiyo ingcamango embi.

Enye ingcamango emnandi yeemarinades okanye izinongo zokutya okuqhotsiweyo emva koko zii-oyile zesinongo, ezikwafumaneka ngokomgangatho we-organic kwiincasa ezahlukeneyo, umz.

I-sauce yeBBQ

Ukuthetha ngesinongo esilandelayo: Xa ulungiselela i-barbecue yakho, cinga kwakhona malunga nokukhethwa kweediphu ezahlukeneyo kunye neesosi zebarbecue. Kwimeko nayiphi na into, kufuneka uzenzele ezi zinto kwaye kungcono ungasebenzisi iimveliso eziqhelekileyo ezisele zenziwe. Kwiimeko ezininzi, oku akuyonto ngaphandle kwembiza emibalabala yezongezo zokutya ezenziweyo, iswekile, kunye nemathiriyeli ekrwada yexabiso eliphantsi. Akufunekanga uvumele nayiphi na inyama ekumgangatho ophezulu we-organic okanye ukutya kwe-vegan grill ukuba idibane neemveliso zolu hlobo.

Ngoko ayiqhelekanga xa isosi yebarbecue evela umz. B. inezithako ezilandelayo:

"I-tomato intlama, amanzi, iswekile, iviniga, i-glucose-fructose isiraphu, i-molasses, isitashi esilungisiweyo, ityuwa yetafile, i-flavoring yomsi, iziqholo (ezinembewu yemostade), ioli yemifuno, i-concentrate yejusi yelamuni, i-thickener xanthan gum, i-preservative sorbic acid, i-flavoring. ”

Nangona olu luhlu luyimifuno ngokupheleleyo, kunye ne-vegan. Nangona kunjalo, akukho nanye kwezi zithako ezineziphumo eziluncedo kumzimba. Izithako ezininzi (iviniga, iziqholo, ioli, ivumba) nazo azichazwanga. Umthengi kufuneka adle i-sauce, kodwa nceda ungabi nomdla kuhlobo lweviniga, ukubunjwa kweziqholo, okanye imvelaphi yeoli.

Ngoko kungaphezulu kokucetyiswa ukuba wenze i-sauces ye-barbecue ngokwakho. Isiphumo siphupha se-grill gourmets. Izithako zi-organic kwaye i-sauce incasa esanda kulungiswa, iyinyani nje, kwaye inevumba elimangalisayo (ngaphandle kwencasa eyenziweyo). Ke ngaphambi kokuba sifike kwiiresiphi ze-vegan barbecue, nazi iiresiphi ezintathu ezilungileyo zesosi yebarbecue:

Isosi ye-paprika eneziqholo

(Ngokuqinisekileyo, unokwenza i-sauce ingabi ne-spicy ngokushiya nje i-powder eshushu eshushu.)

Izithako

Ngokuxhomekeke kubukhulu bemifuno, izithako zenza malunga ne-500 ukuya kwi-700 ml ye-sauce

• I-anyanisi e-1 inqunyulwe kakuhle
• I-2 i-clove yegalikhi inqunyulwe kakuhle
• 3 tbsp ioli yeoli
• I-1 nganye ebomvu, etyheli, kunye nentsimbi yentsimbi eluhlaza, edayiweyo
• Iinkozo ezisuka kwisikhwebu esinye sombona oswiti (yima isikhwebu sime nkqo kwibhodi yokusika uze usebenzise imela ukuhluba/ukusika iinkozo ngobude ukusuka kwisikhwebu ukusuka phezulu ukuya ezantsi)
• 2 tbsp umgubo ogqityiweyo
• 350 ml yemifuno ebandayo
• I-150 grams ye-tomato paste
• 1 tbsp iviniga ye-organic (i-apile cider iviniga okanye iviniga ye-balsam)
• I-1 tbsp (inqanaba) i-paprika powder emnandi
• ½ tsp umgubo wetshili
• ityuwa yemifuno ukunambitha

Ukulungiselela

Fudumeza ioli yeoli epanini. Fry itswele kunye negalikhi kuyo. Yongeza i-pepper eqoshiwe kunye neenkozo zengqolowa. Xa iipepper zithambile, gxobhoza umgubo kwimifuno, uthele umhluzi, ubilise i-sauce kwakhona. Ngoku yongeza izithako ezisele (ngaphandle kwetyuwa) kwaye uvumele i-sauce idibanise imizuzu emibini ukuya kwemithathu. Emva koko ixesha kunye netyuwa yemifuno.

Idiphu yemifuno ekrwada ekrwada

Izithako

• Iipilisi ezi-2 zinqunywe zibe ngamaqhekeza
• Iitamatisi ezi-2 zinqunyulwe zibe ngamaqhekeza
• Inyama ukusuka kwi-½ ukuya kwi-avocado e-1
• ½ intonga yeseleri
• 2 tbsp ibhotela emhlophe ye-almond
• Ijusi ye-½ eorenji
• 1 tbsp ijusi yelamuni esanda kuculwa
• Ityuwa yemifuno kunye nepepper emnyama evela kwi-mill

Ukulungiselela

Beka zonke izithako (ngaphandle kwepepper) kwi-blender ephezulu kwaye udibanise ngokucokisekileyo ngoncedo lwe-tamper ukwenza ukhilimu omnandi. Ixesha kunye nepepper emnyama.

I-Vegan ye-herb cream ekrwada

Izithako

• 100 g ibhotela emhlophe ye-almond
• 1 tbsp imbiza yesiselo sesonka okanye ijusi ye-sauerkraut
• I-50ml yamanzi
• Ityiwa
• nutmeg
• Ukuba unqwenela iiflakes zegwele
• Iintlobo ezahlukeneyo zezityalo ezitsha zinqunqwe kakuhle

Ukulungiselela

Hlanganisa izithako ezintathu zokuqala kwi-cream ecocekileyo kwaye ushiye kwindawo efudumeleyo usuku okanye ubuncinane ubusuku. Hlanganisa netyuwa kunye nemifuno ngaphambi kokutya.

Ukuba inyama, ke inyama eziphilayo

Ukuba, ngaphandle kwazo zonke iingcamango ezimnandi ze-vegan ezichazwe ngezantsi, awukwazi ukucinga i-barbecue ngaphandle kweqhekeza lenyama, ngokuqinisekileyo kuphela iqhekeza lenyama ephilayo.

Inyama eyondliwa ngengca ayimnandi nje kuphela, kodwa ikwanezibonelelo ezicacileyo zempilo:

Kuyaziwa ukuba inyama evela edlelweni ayinawo amafutha amancinci kuphela, kodwa iphinde ibe neprofayili ye-asidi enempilo, oko kukuthi, ngaphezu kwe-omega-3 fatty acids kunye nokunye okubizwa ngokuba yi-conjugated linoleic acid, kunenyama yezilwanyana ezigcinwe endlwini unyaka wonke. umjikelo kukhethwa ukutya okuziinkozo kunye nemfuza efunyenweyo yesoya.

Inyama yezilwanyana ezondliwa ngokuziinkozo kunye ne-soy ye-GM nayo kuthiwa inomxholo ophezulu weswekile kunenyama evela kwizilwanyana ezikhululekile. Ezi swekile, zinyusa umxholo wezinto ezibizwa ngokuba yi-AGEs (i-Advanced Glycolytic Enzymes) phantsi kweempembelelo zamaqondo okushisa aphezulu - njengalawo avelayo xa u-grilling okanye i-deep-frying kunye ne-roast. I-AGEs, nangona kunjalo, kuthiwa yonyusa uxinzelelo lwe-oxidative emzimbeni kwaye ibe nefuthe lokuvuvukala.

Nangona kunjalo, ukuvuvukala okungapheliyo kunye noxinzelelo lwe-oxidative ngoku kuthathwa njengeyona nto ibangela inani elikhulu lezifo eziwohlokayo ezifana nezifo zentliziyo, isifo seswekile, umhlaza, isifo samathambo, kunye nezinye ezininzi.

Ezona migaqo zisi-9 zibalulekileyo zokoja zokosa okunempilo

• Iqela eligqibeleleyo le-barbecue linika inyama encinci, kodwa ukhetho olucebileyo lwemifuno ye-barbecue ekhethekileyo - jonga iiresiphi ezingezantsi.
• Ukugcoba kwenziwa kuphela xa amalahle okanye ukhuni lukhanyiswe kakuhle.
• Kungcono ukhethe amalahle ahambelana nokusingqongileyo (nikela ingqalelo kwi-FSC seal kumahlathi azinzileyo) okanye i-coconut charcoal enemveliso.
• Ukutya okuneprotheyini ephezulu okufana ne-tofu, seitan, okanye inyama kunye nentlanzi zihlanjululwa kwiiyure ezimbalwa ezinomgangatho ophezulu, iimarinades ezenziwe ekhaya.
• Ukuba izilwanyana ziyosiwe, ke inyama ye-organic kuphela.
• Yosiwa ngendlela yokuba kungabikho mafutha anokuthontsiza emalahleni.
• Kusetyenziswa ioli ezizinzileyo kuphela: ioli yekakhukhunathi, ioli yepeanut, ioli yeoli, okanye ioli yespice ekhethekileyo.
• Sebenzisa iipani zegrill eziphinda zisetyenziswe. Enye indlela ngamagqabi amakhulu ekhaphetshu aluhlaza, apho zonke iintlobo zezidlo ezidliwayo ezenziwe kwimifuno zinokupakishwa kwaye zosiwe ngale ndlela. Amagqabi ebhanana ayasebenza ngokufanayo, kwaye uya kuwazi ngokuqinisekileyo ukuba uthenga rhoqo kwivenkile yaseAsia.
• Kungcono ukwenza iisosi zebarbecue esele zenziwe kwaye uzidiphe ngokwakho okanye ubuncinci uzithenge kubathengisi bezinto eziphilayo.

Iiresiphi ze-vegan grill: ziphucukile kwaye zimnandi

Ngoku lixesha le-grill! Singathanda ukukwazisa ngeresiphi emnandi yebarbecue ye-vegan eya kuba sesona siphambili sokuqwalaselwa kwitheko lakho elilandelayo lebarbecue:

Iipepile ezincinci ezigalelwe

Izithako

• 2 tsp ioli yeoli
• 50 grams zepine nuts
• I-140 g yerayisi yenkozo ende (umzekelo, irayisi yejasmine)
• Ii-clove zegalikhi ezi-2, ezigqitywe kakuhle
• 350 g umhluzi wemifuno
• 1 iqela le-anyanisi entwasahlobo, yinqumle amakhonkco amancinci
• I-140 g iitumato ze-cherry, iikota
• I-1 yesandla ngasinye se-parsley kunye ne-basil eqoshiwe
• Ityuwa ye-Herbal, i-pepper emnyama, i-yeast flakes
• Ioli yegalikhi yasendle
• I-6 ebomvu kunye ne-6 i-pepper encinci ephuzi (kuxhomekeke kubukhulu bepepper, inani lokuzaliswa lingafuneka linyuswe okanye lincitshiswe)

Ukulungiselela

Ukuzaliswa, ukutshisa ioli epanini. Yosa i-pine nuts kuyo. Yongeza irayisi, ugxobhoze, kunye ne-toast encinci. Yongeza igalikhi, uze ugcwalise isitokisi semifuno uze ubilise. Gquma kwaye upheke imizuzu engama-30 okanye de irayisi ithambile. Susa imbiza ekushiseni, vumela ukupholisa kancane, uze ugxobhoze kwi-anyanisi entwasahlobo, utamatisi, kunye nemifuno emitsha, ixesha kunye netyuwa kunye nepepper emnyama, kunye nemvubelo yesondlo.

Sika iipepper ubude, susa imbewu kwaye ugcwalise ngokuzaliswa. I-Grill kwi-griddle okanye kwiipani ze-grill de iipilisi zithambile kodwa zise-dente. Gxuma ngeoli yegalikhi yasendle.

I-Chanterelle skewers

Izithako

• 300 g chanterelles (kungenjalo iqhosha amakhowa okanye oyster amakhowa)
• Ioli ye-seasoning (eyenziwe ngeoli yeoli, i-thyme, i-garlic, ityuwa, kunye ne-pepper emnyama)

Ukulungiselela

Geza ama-mushroom, uze womise kwaye unqumle amakhowa amakhulu kwiinqununu ezilawulekayo. Thela ioli ye-spice kwisitya kwaye uphonsa ama-mushroom kakuhle kuyo. Beka ama-mushroom kwi-skewers kwaye uwafake kwi-grill tray malunga nemizuzu eyi-12 ukuya kwe-14.

Polenta squares

Izithako

• Iphepha lokubhaka eli-1 kunye ne-polenta (yilungiselele njengoko kuchazwe kwiphakheji), i-polenta inqunywe kwiikwere, malunga. 5 x 5 cm

Ukulungiselela

Gcoba izikwere ze-polenta ngeoli yeoli kunye ne-grill kwi-grill eshushu malunga nemizuzu engama-7 ukuya kwe-10. Bangcamla kamnandi ngesosi yebarbecue okanye idiphu, izilayi zetofu ezigcadiweyo okanye i-chanterelle skewers, kunye neesaladi ezintsha.

Ipesika eyojiweyo kunye ne-ayisikrimu ye-raspberry esisiseko kunye ne-vegan vanilla sauce
Izithako (kubantu aba-2)

Kwisosi ye-vanilla

• Iipunipoli ezi-2 ezimhlophe ze-almond okanye ibhotela ye-cashew
• I-100ml yamanzi
• 3 - 4 tbsp isiraphu yerayisi (okanye imihla emi-4)
• Iqhekeza le-vanilla pod (malunga ne-3 cm ubude)

Ngeepesika

• Iipesika ezi-2 ezivuthiweyo
• isiraphu yerayisi

Kuba ice cream raspberry

• I-200 ml yejusi ye-orenji esandula ukucudiswa okanye ubisi lwe-almond olwenziwe ekhaya
• Imihla eyi-8 enemingxuma (ngaphezulu ukuba uyathanda)
• 2 tbsp ibhotela emhlophe ye-almond
• 400 g raspberries efriziwe

Ukulungiselela

ISauce

Beka zonke izithako kwi-blender kwaye udibanise ngokucokisekileyo. Kwi-Vitamix, i-sauce iyafudumala emva kwemizuzwana engama-30 kwaye incasa kakhulu.

Iipesika ezigcadiweyo

Hlukanisa isiqingatha seepesika, susa undoqo, kwaye uxube ngesiraphu yerayisi. I-Grill kwi-pan ye-grill malunga nemizuzu emi-6 ukuya kwe-8, uze ujike iipesika kunye ne-grill enye imizuzu emi-3.

Basic raspberry ice cream

Beka ijusi ye-orenji esandula ukucudiswa okanye ubisi lwe-almond kwi-blender esebenza kakhulu (umzekelo, i-Vitamix) kunye neentsuku kunye nebhotolo ye-almond. Xuba ude ufumane iyunifomu cream. Ngoku faka iziqhamo ezinqabileyo kwi-blender kwaye uziqhube ngokufutshane kodwa ngamandla - usebenzisa i-tamper - kwi-ayisikrimu. Khonza ngokukhawuleza okanye ubeke efrijini ixesha elifutshane (de iipesika zilungile).

Khonza iihafu ezimbini zeepesika ngomntu ngamnye kunye nenxalenye yeraspberry ice cream kunye nesosi etyebileyo ye-vanilla.