Ubhontshisi obumnyama obuphansi e-Carbs futhi obuphezulu emaNutrients
Ama-soybe amaMnyama amane nje anhlobonhlobo omnyama we-soya. Ingumuthi ongavamile ozalwa eChina futhi usetshenziselwe imithi yamaShayina ukukhipha ubuthi emzimbeni. Njenge-soybean ephuzi, izinhlobonhlobo ezimnyama zibhekwa njengomthombo ongabizi weprotheyini. I-soybean emnyama iyalinywa ukuze idliwe njengoba kunjalo, ngokufanayo nezinye izitshalo, mhlawumbe zomile futhi ziphinde zakhiwe emanzini noma zisetshenziswe nje kuphela.
Izitolo eziningi zokudla ezempilo zithwala ubhontshisi obumuncu obunqotshwe. Uphawu oluvame kakhulu yi-Eden Foods. Ama-soya abo abamnyama ayinhlangano engokwemvelo, engeyona i- GMO , futhi afika ku- BPA- amathini angenasidingo. Ubhontshisi obomvu obumnyama obunzima bokuthola, kepha ezinye izitolo zithwala.
Inani leNutrition
Ngokudla okunomsoco, ama soybeya abamnyama afana kakhulu nama-soya aphuzi angamafutha kanye nomthombo omuhle wamaprotheni. I-low carbohydrate enomthamo (inani lama- carbohydrate ngokukhonza ngaphandle kwamagremu e-fiber) futhi ephezulu amaprotheni , i- fibre , i- vitamin K , i-iron, i-magnesium, ithusi, i-manganese ne-riboflavin. Ingxenye yendebe yama-soybe omnyama akheniwe ane-1 gram ye-carb net plus ama-gram angu-7 e-fiber (ama-gram angu-8 we-carbohydrate engqikithi), ama-gramu angu-11 amaprotheni nama-khalori angu-120.
Izinhlobonhlobo ezimnyama ziphakeme kwamanye ama- phytonutrients , kuhlanganise nama-antioxidants . Ukwahlukana okuphakathi kwamasyayi omhlophe namnyama kumbala wendawo, ngakho-ke noma yimiphi umehluko wokudla okunomsoco uzotholakala kugobolondo elimnyama langaphandle.
Njengoba kufana nama-blueberries nama-raspberries, ingaphandle emnyama ye-soybean emnyama iqukethe ama- antioxidants okuvimbela uketshezi kwamanye ama-molecule.
Izindlela Zokupheka
Ama-soybe amaMnyama angama-substitute ama-ubhontshisi asezingeni eliphakeme, njengama-black, navy, nama-pinto ubhontshisi. Abanambitha njenge-soya-njengawo ophuzi abenzayo, kodwa kunalokho kufana namabhontshisi amnyama avamile .
Ungawafaka endaweni ezitsheni ezibiza ubhontshisi abamnyama, njengebhontshisi ebhakabhaka, ubhontshisi obunwebile, isobho sobhontshisi, isilili kanye nesaladi ye-Bean engu-4 .
Ngenxa yesikhumba sabo esibucayi nokuthungwa, ama-soybe amnyama adingeka ukuthi aphekwe kancane kunobhontshisi ovamile. Ukuze ugweme ukutholakala kwama-mushy, kungcono ukugcoba ubusuku bonke bese upheka ama-soybean omisiwe omisiwe emanzini anosawoti . Uzosebenzisa izilinganiso ezifanayo zamanzi ezifunwa ekuphekeni usebenzisa ubhontshisi ojwayelekile, kodwa qiniseka ukuthi wengeze usawoti (cishe 1/2 isipuni).
Futhi noma ngabe usebenzisa umpheki ocindezelayo noma isitofu esiphezulu, lapho upheka ama soybeya abamnyama uzodinga ukuvala phezulu izikhathi ezimbalwa ngenkathi yokupheka. Ngemuva kokuba ubhontshisi befinyelele emathumba engavulwe, nciphisa ukushisa ukuze ubombele bese uvala isikhumba sobumhlophe esiphezulu. Phinda futhi lezi zinyathelo ezintathu. Uma ngenkathi ukukhipha isikhwama ukhipha amanye ubhontshisi, hlambulula ngaphambi kokuwabuyisela ebhodweni. Engeza amafutha emifino (nogalikhi no-anyanisi, uma ngabe ufisa) ngaphambi kokuqhubeka nokulawula ukuqhuma ngenkathi upheka.
Uma usebenzisa umpheki wokucindezela, pheka ubhontshisi phezulu ngamaminithi angu-20 futhi uvumele ukucindezela ngokwemvelo ukunciphise imizuzu engu-10 kuya kwangu-12. Uma upheka esitofu, vala futhi upheke amahora angu-1/2 kuze kube ithenda, ungeze amanzi amaningi uma kunesidingo.
Ukupheka Ukusebenzisa amaSoybeya amnyama
Ungathatha ama-soybe omnyama ngamanye amabhontshisi ekuphekeni ukuze wenze izitsha ezincane ze-carbohydrate. Isibonelo, ama-soybe amnyama angakwazi ukumela ubhontshisi bama-navy ku- recipe yebhontshisi iresiphi . Zama ukusebenzisa ama-soybe omnyama ku- recipe yakho ye- bean dip dip . Noma, esikhundleni samabhontshisi endabuko, faka esikhundleni soyiya omnyama esitsheni sakho sokubhontshisi se-bean ukuze udale i-carb ephansi yama-Mexican classic.