Ukudla kwemifino sekudumile ngenxa yempilo yayo, imvelo kanye nenhlala-kahle yezilwane. Imakethe iveza imikhiqizo eminingi yemvelaphi yesitshalo, kusuka esikhundleni sobisi kuya e-Vegan Cheese, kufaka phakathi uwoyela wesisekelo semifino. Ibhotela elisuselwa zemifino, elibizwa nangokuthi i-vegan Amafutha, ingu-oyela ongeyena uwoyela, ovame ukutholwa ngokuxuba amanzi ngamafutha omfino, anjenge-oly, i-palmonia noma inhlanganisela kawoyela.
Le mikhiqizo ivame ukuqukethe izithako ezengeziwe, ezinjengosawoti, ama-emulsifiers, amadayi kanye nokunambitheka kwemvelo noma okufakelwa ukuze afane nokunambitheka nokuthungwa kwamafutha omkhilimu wangempela. Yize kungahle kubonakale kufana ne-margarine, umehluko omkhulu ukuthi imajarini ingaqukatha inani elincane lemikhiqizo yobisi, ngenkathi uwoyela osuselwa zemifino awunayo imikhiqizo yezilwane. Njengoba kuba izindleko ezingabizi kakhulu uwoyela wamafutha emifino, ungazibuza ukuthi ngabe zilusizo empilweni. Lesi sihloko sidingida inani lokudla okunempilo kwamafutha asuselwa zemifino, izinzuzo zazo ezingaba khona kanye nobubi, kanye nokuqhathanisa kwabo namafutha angempela.
Ukudla okulungile
Njengoba zenziwa ikakhulukazi ngamafutha zemifino, uwoyela osuselwa zemifino, njengomthetho, aqukethe amakhalori namafutha amaningi. Kubalulekile ukuqaphela ukuthi okuqukethwe kwezakhi zomzimba, ikakhulukazi ukwakheka kwama-acid ama-acid, uwoyela wemifino kungahluka ngokuya ngezinhlobo zamafutha asetshenzisiwe nezithasiselo.
Ungangeza izinongo ku-oyela yemifino ukunambitha
Photo: Unsplisish.com.
Izinzuzo Ezingaba khona
Njengoba uwoyela osuselwa zemifino enziwe ngamafutha zemifino futhi awunawo imikhiqizo yezilwane, ukusetshenziswa kwale mikhiqizo kungaba nezinzuzo ezithile zempilo yakho nemvelo.
Okuqukethwe okuphezulu kwamafutha agcwele ama-mono
Amafutha e-Monounsaturated uhlobo lwamafutha angafakwanga ane-bond eyodwa kuphela ekwakhiweni kwamakhemikhali. Zivame ukugcinwa emafutheni emifino namantongomane. Ukudla okuqukethwe okuphezulu kwamafutha e-mononaturated kuhlotshaniswa nezinzuzo ze-Heart Health, ukuqapha ushukela wegazi kanye nesisindo somzimba. Eqinisweni, izifundo eziningana zikhombise ukuthi ukushintshwa kwamafutha agcwele ama-monon anamafutha agcwele ekudleni kuhlotshaniswa nokwehla kwengozi yokukhuluphala kwesifo kanye nesifo senhliziyo. Njengoba amanye amafutha emvelaphi yemifino yimithombo ecebile yamafutha e-mono-engabekezelelekile, njengamafutha omnqumo kanye namafutha e-avocado, uwoyela osuselwa zemifino, njengomthetho, kuqukethe amafutha amaningi we-mono-kunamafutha endabuko wobisi.
Okuqukethwe okuphansi kwamafutha agcwele
Uma kuqhathaniswa namafutha ajwayelekile ekhilimu, uwoyela osuselwa zemifino, njengomthetho, aqukethe amafutha angenakugcwala. Naphezu kwezincomo ezijwayelekile, ucwaningo alutholanga ukuxhumana okubalulekile phakathi kokusebenzisa amafutha agcwalisiwe kanye nengozi yezimo ezingamahlalakhona, njengezifo zenhliziyo noma unhlangothi. Kodwa-ke, izifundo zikhombisile ukuthi amafutha agcwele angezela izici zobungozi zezifo zenhliziyo, kufaka phakathi amazinga we-LDL Cholesterol (amabi) abizwa nge-APOLIPOPROTOL (BAD) ne-Cholein elibizwa nge-APOLIPOPROTOL Amafutha agcwele akhuphule amamaki wokuvuvukala, okuhlotshaniswa nengozi eyandayo yezifo eziningana ezingamahlalakhona. Ngokuphambene nalokho, ukudla kwezitshalo kuhlotshaniswa nokwehla kwengozi yezifo zenhliziyo nokuvuvukala okungamahlalakhona. Yize ucwaningo olwengeziwe luyadingeka yiqhaza lamafutha agcwalisiwe esimweni sezempilo esijwayelekile, kufanelekile ukuthi aqaphele ukuthi amanye amafutha omsuka wesitshalo, njengamafutha esundu, anemithombo ecebile yamafutha agcwele. Ngenxa yalokhu, amafutha athile kawoyela yemifino angaqukatha inani elikhulu lamafutha agcwele kunawo.
Kungcono imvelo
Ukunciphisa ukusetshenziswa kwemikhiqizo yezilwane kanye noguquko kuhlelo olukhulu lokudla kwakuhlotshaniswa nezinzuzo zemvelo, njengokunciphisa ukuphuma kwegesi abamba ukushisa kanye nokusetshenziswa komhlaba namanzi. Ukubuyekezwa okukodwa kwezifundo ezingama-63 kubonise ukuthi ukuguqulwa kusuka ekudleni kwendabuko kwasentshonalanga kuhlelo lwamandla asuselwa ekusekelweni kwezitshalo kungaholela ekwehlisweni kokukhishwa kwegesi abamba ukushisa kanye nokusetshenziswa komhlaba nge-20-30%. Kodwa-ke, uwoyela wesundu, otholakala ikakhulu esihlahleni se-elaeis Guinensis, esikhula entshonalanga naseningizimu naseningizimu ne-Afrika futhi liqukethe amafutha ambalwa emifino, izingxabano. Kwakhonjiswa ukuthi ukwanda kwesidingo samafutha kunemiphumela emibi emincane yemvelo, kufaka phakathi ukusika phansi kwamahlathi nokulahleka kokuhlukahluka kwezilwane zasendle. Uma ukhathazekile ngomthelela wamafutha esundu emvelweni, qiniseka ukubheka ukudla okungaqukethe uwoyela wesundu noma uwoyela wesundu.
Ukushintshwa okulula
Njengoba imikhiqizo eminingi inokunambitheka okufanayo nomuzwa emlonyeni, kanye nebhotela elijwayelekile, ama-oyela yemifino angaba yithoyizi lokubuyiselwa kwe-vegan entofontofo futhi lapho upheka. Zingaba futhi enye indlela enhle yokukhipha u-ayisikhilimu wabantu abane-lactose ukungabekezelelani noma imikhiqizo yobisi. Njengoba le mikhiqizo iyi-vegan, zilungele abantu abaphethwe yi-allergies emaqanda, izinhlanzi noma ama-mollusks. Kodwa-ke, kubalulekile ukuqaphela ukuthi amafutha adlala indima ebalulekile ekutholeni kokugcina nokunambitheka kwe-Bakery ne-confectionery ngenxa yokuqukethwe kwawo kwamanzi kanye nezinto zalo zamakhemikhali. Ngenhlanhla, kukhona uwoyela osuselwa zemifino onomphumela ofanayo lapho ubhaka. Uma uhlela ukufaka esikhundleni samafutha e-vegan ngamafutha ajwayelekile ekuphekeni, qiniseka ukutadisha ukuthi yiluphi uhlobo lomkhiqizo noma umkhiqizo ofaneleka kangcono.
Okubi okufanele kubhekwe
Lapho uthenga uwoyela wekhilimu ngesisekelo semifino, kubalulekile futhi ukubheka noma yiziphi izinto ezingaba khona, njengekhwalithi yezithako, okuqukethwe kwe-Omega-6 nentengo.
Ingavuselelwa kabusha. Njengasendabeni yezinye izindlela zemifino, njenge-oatmeal noma ushizi we-vegan, eminye imikhiqizo ifakwa ekuvuseleleni kabusha kunabanye. Izifundo zokugada zikhombisile ukuthi ukudla okuqukethwe okuphezulu kokudla okusetshenzwe kokudla, njengomthetho, kuqukethe izakhi zomzimba ezibalulekile futhi kungakhulisa ubungozi bokukhuluphala kanye nesifo senhliziyo. Lapho uthenga uwoyela ngesisekelo semifino, funa imikhiqizo enokuqukethwe okuphansi kwamafutha ahlanjululwe kakhulu futhi ngaphandle kwezithasiselo zokufakelwa, njengezilondolozi, udayi kanye nokunambitha. Ngaphezu kwalokho, njengoba uwoyela osuselwa zemifino awunawo inani elikhulu lezezimali ezibalulekile, kubalulekile ukusasebenzisa le mikhiqizo ngamanani alinganiselayo njengengxenye yokudla okuvamile okunempilo.
Kungaba nokuqukethwe okuphezulu kwama-omega-6 fatty acids. Ngaphezu kwamafutha e-monon - amafutha amaningi, amafutha amaningi wemifino asetshenziswa emikhiqizweni ka-vegan uwoyela aqukethe amafutha amaningi we-polyunsaturated, ikakhulukazi ama-omega-6 fatty acids. U-Omega-6 no-Omega-3 yizinhlobo ezimbili zamafutha e-polyunsaturated umzimba ongakwazi ukuwakhiqiza. Ngenxa yalokho, kufanele ubamukele ngokudla. Yize zombili izinhlobo zamafutha zibalulekile, kukhonjiswe ukuthi ukudla okuqukethwe okuphezulu kokuqukethwe okuphezulu kwe-Omega-6 kanye no-Omega-3 okuphansi kwandisa izinga lokuvuvukala. Ucwaningo selukhombisile ukuthi uwoyela wemifino ungomunye wemithombo eyinhloko yokuthathwa kwe-Omega-6 ekudleni. Ngakho-ke, ukuze kugcinwe ukulinganisela kwalawa mafutha angenakufinyeleleka, qiniseka ukuthi ufaka njalo emithonjeni yakho ethandekayo ye-Omega-3, njengezinhlamvu ze-CHIA, Imbewu yefilakisi namafutha asolwandle. Uma ungeyena oqinile we-vegan, inhlanzi enamafutha, efana nama-salmon nama-sardines, futhi ungumthombo omuhle kakhulu we-Omega-3.
Mhlawumbe kubiza kakhulu. Okunye ukuntuleka kwamafutha okususelwa ku-ukhilimu wezitshalo eqinisweni lokuthi kungabiza kakhulu kunamafutha ajwayelekile wekhilimu. Ngenkathi eminye imikhiqizo inamanani amaningi okuncintisana, amanye angaba cishe amafutha aphindwe kabili njengamafutha ajwayelekile. Ngaphezu kwalokho, ezinye izinhlobo zemikhiqizo zithola zinzima kakhulu kunabanye. Ngakho-ke, ngokuya ngendawo yakho nesabelomali, imikhiqizo yakho yamafutha esekwe emifino ingakhawulelwa.
Ingaqukatha ama-allergen angaba khona. Yize ama-oyili we-Vegetal Base inketho enhle yabantu abanama-allergies kwimikhiqizo yobisi noma ukubekezelela kwe-lactose, kusengaba namanye ama-allergener angaphezulu. Ikakhulu, la mafutha angaqukatha ama-soya, amantongomane okhuni noma i-gluten. Uma unomuntu wokudla ukudla, kubalulekile ukubheka uhlu lwezithako zama-allergen angaba khona.
Kuwoyela wemifino, ungapheka izitsha eziningi.
Photo: Unsplisish.com.
Amafutha e-vegan angeziwe
Yize imifino base Basi Amafutha iyindlela elula yokulingisa ukunambitheka kanye nokuthungwa kwamafutha eziqongweni noma ngesikhathi sokupheka, kukhona ezinye izindlela ze-vegan ezinempilo. Isibonelo, i-avocado puree inothile ngamavithamini namaminerali amaningana abalulekile futhi ihlinzeka nge-sandwich ye-ayisikhilimu kanye ne-toast. Ingasetshenziswa futhi esikhundleni se-oyili lapho ilungiselela imikhiqizo ethile ye-chocolate, njengamaqebelengwane. Ukubhaka nokupheka, zama enye yalezi ezinye izindlela ezinempilo eziphilile:
I-Appsesauce
ukwatapheya
I-Banana Puree.
Ithanga puree
Amafutha aphethwe kancane, njenge-avocado, kakhukhunathi noma uwoyela we-olive wokucindezela okokuqala
Ukuze usebenzise unamathisela ama-toast noma ama-sandwich, zama enye yalezi zithako zezitshalo:
ukwatapheya noma i-guacamole
I-Tahini
i-walnut noma uwoyela wembewu
vegan pesto
Umnqumo waphezulu
Humuzi