John Myers
I-Seitan ingenye yezitshalo ethandwayo esikhundleni senyama futhi ikhula ngokuduma. Sikuchazela ukuthi inempilo kangakanani nokuthi inaziphi izimiso zokudla okunomsoco.
Yini i-seitan?
Ehlanganisa kuphela amaprotheni kakolweni futhi enziwe ngengxube yamanzi kafulawa "ehlanzwe" emanzini, iyindawo ethandwayo yenyama. Umsuka wayo useJapan, lapho yasungulwa khona izindela futhi iseyisithako esibalulekile ekulungiseni i-tempura.
Inokufana okukhumbuza inyama lapho ilunyiwe futhi ingasetshenziswa ngezindlela eziningi. Ikakhulukazi uma uqala ukudla kwe-vegan, uzowazisa kakhulu umkhiqizo othatha indawo yenyama. Kungakhathaliseki ukuthi i-schnitzel, i-sausage, noma i-roast, noma ngabe ibilisiwe, ithosiwe, noma i-grilled, ngisho ne-"salami" ku-pizza - ayikho imingcele emcabangweni wakho uma ufuna ukudla okunempilo kanye ne-vegan ngale ndlela. Kubalulekile ukuthi esikhundleni senyama kufanele ngaso sonke isikhathi sifakwe isinongo ngokwanele noma sifakwe emanzini - ngaphandle kwalokho, kuyinto enganambitheki.
Ithiphu: Ungenza i-seitan ngokwakho ngokuxuba impushana ye-gluten namanzi.
Izithako
Akukho okuningi ongakusho - amaprotheni kakolweni namanzi, yilokho kuphela. Uma kubhekwa kanjalo, i-seitan ayizwakali kahle kangako, akunjalo? Phela ukolweni akufanele udliwe njalo njengoba kwenza abantu abaningi. Noma kunjalo, naphezu kwezithako ezilawulekayo, i-seitan inendawo yokudla okunempilo ngoba iyimifino kuphela futhi ayinazo izithasiselo ezingafuneki. Ngisho noma unaka ukudla okunekhalori, umkhiqizo othatha indawo yenyama ulungele ukwengeza okuhlukahlukene ekudleni kwakho.
Amanani okunempilo
I-Seitan, esikhundleni senyama esekwe ezitshalweni kuphela, inala manani alandelayo okudla okunempilo nge-100g ngayinye ye-seitan:
- 135 kilocalories (kcal)
- 25 kuya ku-30 amagremu amaprotheni
- 2 kuya ku-4 amagremu ama-carbohydrate
- 1 kuya ku-2 amagremu amafutha
Lezi zimiso ziyisizathu esenza enye inyama ibe umkhiqizo ofanele njengengxenye yokudla okunempilo - amaprotheni amaningi, ama-kilojoule aphansi futhi cishe ayinayo i-cholesterol, ilungele ukudla okunempilo. Unokudla okungacebisa kakhulu ukudla kwemifino kanye ne-vegan.
Kodwa-ke, esikhundleni senyama kunesici esisodwa esingalungile: nakuba iqukethe amaprotheni amaningi, ukwakheka kwayo kufana nokuthi ayikwazi ukumuncwa kahle futhi isetshenziswe ngumzimba. I-amino acid lysine ebalulekile, ebaluleke kakhulu emzimbeni, ayikho. Kodwa-ke, kwenzeka ku-tofu, ephansi kakhulu kumaprotheni.
Ithiphu: Ungakwazi ukunxephezela kalula ukuntuleka kwe-amino acid ngokunonga izitsha zakho ze-seitan ngesoso yesoya, ene-lysine ephezulu kakhulu, noma ngokungeza eminye imikhiqizo ecebile nge-lysine ekudleni kwakho.
Ingabe i-seitan iqukethe i-gluten?
Ngisho nokuningi, ngemva kwakho konke, kuhlanganisa cishe ngokuphelele amaprotheni kakolweni. Noma ubani ongezwani ne-gluten akufanele nanini adle indawo yenyama ye-vegan. Nakuba enye inyama inempilo futhi ngenxa yalokho ifanelekela ukudla okuqaphelayo nokunempilo, kufanele igwenywe iziguli zesifo se-celiac nanoma ubani ofuna ukudla okungenagluten. I-spelled seitan nayo ayikho embuzweni uma ungakwazi ukubekezelela i-gluten.
