Micah Stanley
I-Tempeh iwumkhiqizo wesoya ovutshiwe onokunambitheka okumnandi. I-Tempeh kulula ukuyigaya futhi, ngokungafani ne-tofu, inikeza izinto ezibaluleke kakhulu. I-Tempeh inambitheka kakhulu uma ithoswe epanini.
I-Tempeh inambitheka inhliziyo futhi ingalungiswa ngezindlela eziningi
I-Tempeh iwumkhiqizo wesoya ovutshiwe oqukethe amaprotheni amaningi (cishe ama-20 g nge-100 g). Kuze kube yiminyaka embalwa edlule, bekungakaziwa ezindaweni zethu. Nokho, okwamanje, i-tempeh ingatholakala emashalofini amaningi anesiqandisi.
Ngenxa yokunambitheka kwayo okufana ne-nutty-mushroom nokuvumelana okuqinile, isetshenziswa ekulungiseleleni ukudla okuhlukahlukene. Ngokufanayo ne-tofu, i-tempeh inikezwa ngamabhulokhi noma izingcezu. Kungathoswa, kuthoswe, kugazingiwe noma kubhakwe. Empeleni, awekho amalungiselelo angeke afaneleke i-tempeh. Uzojabula ngo-z. B. Tamari nezinongo ezintsha zifakwe emanzini asolisayo bese zicutshungulwa. I-Tempeh iphinde itholakale ngokwentengiso ibhenywa noma ithoswe ngaphambilini.
I-Tempeh ihambisana kahle nezitsha zemifino nelayisi kodwa futhi inambitheka kakhulu kusobho, izitshulu, amasaladi, amasoso, noma ama-casseroles.
Nakuba i-tofu isuka ekudleni kwaseShayina, i-tempeh ivela e-Indonesia. Inemvelaphi yayo e-Java, esinye seziqhingi eziyinhloko zase-Indonesia, lapho i-tempeh isenegalelo elikhulu ekuhlangabezaneni nezidingo zamaprotheni abantu.
Ukukhiqiza
Njenge-tofu, isisekelo sokwenza i-tempeh ubhontshisi wesoya. Nokho, nakuba i-tofu yenziwe ngobisi lwesoya (ngokwengeza i-coagulant (isb i-nigari) kulo), i-tempeh idinga ubhontshisi wesoya. Lezi ziyagezwa, zicwiliswe amahora angu-24, zibiliswe imizuzu embalwa, bese zicwiliswa futhi amahora angu-24.
Ungakwazi ukususa kalula amagobolondo kabhontshisi. Manje ubhontshisi wesoya usuvalwe inzalo futhi ekugcineni ulashwa nge-Rhizopus oligosporus, isikhunta esihle esiguqula ubhontshisi ube yi-temeh ngenqubo yokuvutshelwa kwezinsuku ezimbili ku-30°C.
Ngalesi sikhathi, uxhaxha oluminyene lwe-fungal filaments emhlophe lukhula luzungeze ubhontshisi wesoya, manje obambe ubhontshisi uqine ndawonye. Kuyasiza futhi ukwengeza uviniga, owehlisa inani le-pH futhi ngaleyo ndlela kwakha indawo ejabulisayo yesikhunta se-Rhizopus. Lolu hlobo lokukhiqiza lungaqhathaniswa nokukhiqizwa kwe-Camembert.
I-Tempeh ayinayo i-gluten
Njengoba i-tempeh ingumkhiqizo wesoya oqukethe kuphela ubhontshisi wesoya, amanzi, uviniga, kanye nesikhunta esihle, ayinayo i-gluten ngokwemvelo. I-Gluten iphrotheni etholakala kokunye okusanhlamvu okunjengokolweni, i-rye, isipelingi, noma ibhali futhi abanye abantu abakwazi ukukubekezelela.
Ukungabekezelelani kwe-gluten okwaziwayo okuqashelwa imithi evamile kubizwa ngokuthi isifo se-celiac. Ikakhulukazi, kuholela ezinkingeni zokugaya ukudla (kodwa ezinye izinkinga eziningi zempilo nazo zingenzeka).
Olunye uhlobo lokungabekezelelani kwe-gluten yilokho okubizwa ngokuthi ukuzwela kwe-gluten ngaphandle kwesifo se-celiac. Ubufakazi besifo se-celiac abulungile lapha kangangokuthi odokotela abaningi abavamile abakholelwa ebukhoneni baso - kodwa lokhu akulishintshi iqiniso lokuthi labo abathintekayo bangcono kakhulu ekudleni okungenalo i-gluten, okungase kuhlanganise tempeh ne-tofu, kunangaphambili. .
I-Tempeh yokungabekezelelani kwe-histamine
Njengoba i-tempeh iwukudla okubilile futhi ngenxa yalokho inokuqukethwe okuphezulu kwe-histamine, ayilungele labo abanokungabekezelelani kwe-histamine.
Amavithamini namaminerali ku-tempeh ne-tofu
Ishadi lethu lamavithamini namaminerali libala amavithamini namaminerali ngamagremu ayi-100 e-tempeh (uma kuqhathaniswa ne-tofu). Izinto ezibalulekile kuphela ezenza okungenani amaphesenti angu-1.5 esidingo sansuku zonke zibaliwe.
Kubakaki, uzothola inani elibonisa iphesenti yenani elifanele lezinto ezibalulekile ezingakhava imfuneko yansuku zonke. I-RDA imele i-Recommended Daily Allowance.
Izinto ezibalulekile lapho kunomehluko omkhulu phakathi kwe-tempeh ne-tofu zimakwe ngombala. Amanani we-tempeh lapha aphakeme ngokuphindwe kabili kune-tofu. I-Tempeh ngokuvamile iqukethe izikhathi eziningi amanani e-tofu.
Isibonelo, i-tempeh inikeza i-vitamin B32 ephindwe izikhathi ezingu-2 kune-tofu. I-Tempeh futhi iqukethe inani elingaphezu kokuphindwe kabili kwe-vitamin K. Okufanayo kusebenza ku-iron ne-manganese. I-Tempeh futhi inikeza i-magnesium ephindwe izikhathi ezingu-4.5 kune-tofu kanye ne-zinc ephindwe izikhathi ezingu-17.
Ingabe i-Tempeh iwumthombo omuhle we-Vitamin B12?
I-Tempeh ivame ukubhekwa njengomthombo omuhle kavithamini B12. I-Vitamin B12 yivithamini etholakala ikakhulukazi ekudleni okuvela ezilwaneni, yingakho kunconywa ukuthi ingezelelwe ekudleni kwe-vegan.
Njengoba uvithamini B12 akhiwa amagciwane, ukudla okuvutshiwe kuvame ukuxoxwa ngokuthi kunokuqukethwe kwevithamini B12 okufanele. Kodwa-ke, ngokuvamile akucaci ukuthi i-vitamin B12 equkethwe empeleni i-bioavailable, okungukuthi iyasebenziseka, okuyinto engavamile kakhulu. Omunye ube esekhuluma ngalokho okubizwa ngokuthi ama-analogues - izinhlobo zevithamini B12 ezingeke zisetshenziswe abantu.
Ngokwamanani asemthethweni eJalimane (Federal Food Code), i-tempeh iqukethe i-1 µg kavithamini B12, okungenani ingxenye yesithathu yesidingo sansuku zonke (3 µg). Ezinqolobaneni zolwazi zase-US, nokho, yi-0.1 µg kuphela kavithamini B12. E-Thailand, kubukeka kuhluke ngokuphelele futhi. Ukuhlaziywa kwezinhlobo ezihlukene eziyi-10 ze-tempeh kubonise amanani amaphakathi acishe abe ngu-1.9 µg kavithamini B12.
Kuyacaca ukuthi ubhontshisi wesoya awunawo uvithamini B12, ngakho uvithamini kufanele wakheke ngesikhathi sokuvutshelwa. Kodwa-ke, njengoba kwaziwa, isikhunta esihle asiqinisekisi ukukhiqizwa kwevithamini B12.
Lokhu kwaqinisekiswa futhi kwengezwa ithimba lososayensi baseJalimane ocwaningweni, lapho banquma ukuthi, ngaphezu kwe-Klebsiella pneumoniae, i-bacterium Citrobacter freundii nayo ingahlinzeka ngokucebisa kwe-vitamin B12.
Njengoba ukwakhiwa kwevithamini B12 ngesikhathi sokukhiqizwa kwe-tempeh kuwuhlobo lokugembula noma okungeke kwenzeke ngisho nasekukhiqizeni okuhlanzekile, ngeke sibize i-tempeh ngomphakeli onokwethenjelwa we-vitamin B12 - njengoba senzile kakade esihlokweni sethu mayelana nemithombo yamavithamini e-vegan -B12 ephawuliwe.
Kodwa-ke, okwamanje ucwaningo luyenziwa ngezindlela zokwandisa okuqukethwe kwe-vitamin B12 ku-tempeh. Kuphrojekthi yocwaningo yamanje, uProf. Dr. Eddy J. Smid waseNyuvesi yaseWageningen eNetherlands okwamanje usebenza nge-lupine tempeh (hhayi i-soy tempeh) ukuze abone ukuthi ukugcwala kwamagciwane athile (Propionibacterium freudenreichii) kungakhuphula yini uvithamini B12. okuqukethwe. “Ukwanda okuphawulekayo kwevithamini B12 (kufika ku-0.97 µg/100 g) kwafinyelelwa,” kubhala usosayensi ngemiphumela yakhe kuze kube manje. Kodwa-ke, akukabikho tempeh ecebile nge-B12 emakethe.
Okuqukethwe okuphezulu kwe-isoflavones
Uma kuqhathaniswa ne-tofu neminye imikhiqizo yesoya, i-tempeh inokuqukethwe okuphezulu kwe-isoflavone, njengoba kukhonjisiwe kuthebula elingezansi. Ama-Isoflavone ayizinto zezitshalo zesibili ezinemiphumela enjenge-antioxidant ne-estrogen. Imikhiqizo yesoya iyanconywa ngezimpawu zokunqamuka kokuya esikhathini ngenxa yokuqukethwe kwayo kwe-isoflavone, okunganciphisa ukushisa. Ngaphansi kwezimo ezithile, ukudla okune-isoflavone kungase futhi kube usizo ezinhlotsheni zomdlavuza ezincike ku-hormone (umdlavuza webele nomdlavuza wendlala yesinye) noma ekuvinjweni kwazo.
Izinto ezilwa nokudla okunomsoco: i-lectins, i-phytic acid & Co.
Ngakho-ke i-Tempeh iwukudla okuqukethe amanani aphezulu ezinto eziningi ezifiselekayo - amavithamini, amaminerali, namakhemikhali e-phytochemicals - kunokunye ukudla okuningi. Kuthiwani ngalezo zinto ongathanda ukungazidli ngobuningi obungaka?
Uma kuziwa ku-soy, lokho okubizwa ngokuthi i-anti-nutritive kuvame ukukhulunywa ngakho kulo mongo. Lezi, ngokwesibonelo, ama-lectins, izinto okuthiwa zivala igazi futhi zingaholela ekuhlulekeni kwegazi. Kodwa-ke, njengoba sichazile esihlokweni sethu esikhulu sesoya, ukucubungula isoya ku-tofu noma ubisi lwesoya kususa ama-lectins amaningi. Esinye isinyathelo sengezwa ekukhiqizeni i-tempeh - ukuvutshelwa. Lokhu kuqinisekisa ukuthi ekugcineni awasekho ama-lectin azotholakala ku-tempeh.
I-Phytic acid ne-oxalic acid nazo ziyi-antinutritives. Zombili zincishiswa kakhulu ngobuningi ngesikhathi sokuvutshelwa. Kusukela ngo-1985 bekwaziwa ukuthi ukuvutshelwa nokugcinwa okulandelayo kanye nokushiswa kwe-tempeh ngesikhathi sokuthosa kunciphisa okuqukethwe kwe-phytic acid kumaphesenti angu-10 yenani lokuqala le-phytic acid. Kubalulekile futhi ukuqaphela ukuthi i-phytic acid ayiyona yonke into embi. Ngokuphambene nalokho. Sekuyisikhathi eside kunezinkomba (bheka lapha ngaphansi kwe-12.) ukuthi akuvimbeli nhlobo ukumuncwa kwamaminerali kunoma iyiphi izinga elibonakalayo, futhi ibe nokuqinisa amathambo, ukulwa nomdlavuza, nomphumela we-antioxidant.
I-Tempeh eyenziwe ngamatshwele, ama-lupins, namantongomane
Ngendlela, i-tempeh ayenziwanga kubhontshisi wesoya kuphela. Ibuye yenziwe ngamatshwele, ama-lupins, amakinati, noma inhlanganisela yalezi zitshalo. Ngakho-ke uma ungathandi noma ungayibekezeleli imikhiqizo yesoya, usengajabulela i-tempeh.
