Musanyawar cin ganyayyaki don Cuku
Muhimman bayanai
- Yana maye gurbin
- Cuku
- Kashi
- Kayayyakin Kiwo
- Zaɓuɓɓuka a nan
- Musanyawa 4 da aka gwada
- Mafi sauƙin musanyawa
- Cukun Kaskew — 1:1
Dalilin da yasa canjin yake aiki
Cuku yana yin abubuwa uku: yana da ɗanɗano (gishiri, kitse, sinadarin umami daga sunadaran da suka dahu), yana narkewa (sunadaran casein na samar da zare mai miƙewa), kuma ana kankare shi (tsoffin cuku suna bushewa zuwa ƙanana masu fashewa). Babu wani sinadarin tsire guda ɗaya da ke yin duka ukun, don haka ana zaɓar madadin da ya dace da aikin. Don narkewa — pizza, toasties, lasagne — cuku na vegan na kasuwa yana amfani da man kwakwa ko gel na sitaci wanda ke yin laushi da kwarara idan ya yi zafi. Don ɗanɗano, nutritional yeast yana ba da daɗin Parmesan mai ƙamshi, kuma miso yana ƙara zurfin ɗanɗano mai daɗi. Don sabon cuku, nikakken cashew ko tofu tare da lemo da gishiri suna maye gurbin ricotta da cream cheese. Gaskiyar magana ita ce: cukun tsirrai ba ya ba da cikakken zurfin daɗin tsohon cuku na madara, don haka sun fi aiki sosai a matsayin sinadaran girki maimakon a ci su zalla a farantin cuku — kodayake cukun ƙwayoyi da aka haɗa da ƙwayoyin cuta masu amfani (cultured nut cheeses) na rage wannan tazarar.
Zaɓuɓɓuka, adadin da mafi kyawun amfani
Cukun Kaskew
1:1Yi amfani da girkin goro da aka gwada tare da kwayoyin da suka dace da abinci (food-grade starter).
Mafi kyawun don: shawafawa, miya, ciko na ravioli
Yisti mai gina jiki
cokali 2 a kowane abinciYana ƙara zurfin dandano, ba shimfiɗa ba.
Mafi kyawun don: taliya, popcorn, miya
Tukwanen cuku na sitaci
1:1A goge daskararre don narke daidai.
Mafi kyawun don: pizza, gasashen burodi
Tofu feta
1:1A jika a cikin ruwan gishiri, lemo da oregano dare.
Mafi kyawun don: salads, irin kek
Kwatanta zaɓuɓɓuka a kallo ɗaya
| Zaɓi | ɗanɗano | Siffa | Kudin | Inda ake siya |
|---|---|---|---|---|
| Cukun vegan mai narkewa | Mai daɗi, mai gishiri | Yana narkewa kuma yana miƙewa idan ya yi zafi | Matsakaici | Manyan kantuna |
| Nutritional yeast | Mai daɗi, mai ɗanɗanon ƙwayoyi da cuku | Feshi-feshi ko gari | Kadan | Shagunan abincin lafiya, manyan kantuna |
| Cukun gyaɗar cashew | Mai ɗan tsami, mai armashi | Mai laushi, mai sauƙin shafawa | Matsakaici | Na gida, shagunan kayan ciye-ciye |
| Tofu ricotta | Mai sauƙi, mai ɗanɗanon lemo | Mai ɓurɓushi, mai ɗanshi | Kadan | Na gida |
Nasihu
- A ƙara miso ko ruwan gishiri mai ɗaci don wari
- Ɗan mustard kaɗan yana ƙarfafa ɗanɗano mai kaifi
- A gasa pizza da zafi sosai don narke mafi kyau
Gujewa
- Tsammancewa samfur ɗaya zai yi kowane aikin cuku
- Ƙara cuku na vegan da wuri a cikin gashi
Jita-jita uku da aka yi amfani da canjin
Tofu ricotta don lasagne
Farfasa daskararren tofu tare da ruwan lemun tsami, gishiri, garin tafarnuwa da nutritional yeast; jera shi a kan abinci kamar yadda ake yi da ricotta.
Feshin Parmesan na vegan
Nika 100 g na gyaɗar cashew tare da 4 tbsp na nutritional yeast da 1 tsp na gishiri har sai ya zama gari-gari; ajiye a firiji don amfani da taliya.
Quesadillas masu narkewa
Kankare cukun vegan mai narkewa da yawa, dafa a kan ƙaramar wuta a hankali tare da rufe murfi — cukun tsirrai yana buƙatar zafi mai sauƙi da tsawon lokaci don ya narke.
Tambayoyin da mutane ke yi
Me yasa cuku na vegan baya narkewa?
Narkewar kayan kiwo yana fitowa daga casein. Haɗin gwiwar man kwakwa da sitaci na zamani suna kwaikwayonsa; tsofaffin cuku na goro suna laushi maimakon haka.
Me ya maye gurbin parmesan?
A hada cashews, yisti mai gina jiki da gishiri — kayan abinci uku, minti ɗaya.
Me ya sa cukun vegan ba ya miƙewa kamar mozzarella?
Miƙewa na fitowa ne daga casein, wanda ba ya cikin tsirrai. Cukun vegan na sitaci da mai yana narkewa yana kwarara amma miƙewarsa ba ta kai can ba; yi amfani da shi da yawa kuma narka a hankali.
Shin da gaske nutritional yeast yana da ɗanɗanon cuku?
Yana da dandano mai dadi da na goro maimakon zama ainihin madadin cuku, kuma yana aiki sosai don dandanon Parmesan (umami). Nau’in da aka kara sinadarai (fortified) ne kawai ke ba da karin B12 — duba lakabin.
Shin cuku na ƙwayoyi masu haɗin ƙwayoyin cuta (cultured nut cheeses) sun cancanci kuɗinsu?
Don farantin cuku, eh — cukun cashew da na almond da aka sarrafa da al'adun ƙwayoyin cuta na gaske suna samar da ainihin tsami da zurfin daɗi, a farashin manyan kantuna.
Musanyawa masu alaƙa
Yanci don sake amfani da shi a ƙarƙashin CC BY 4.0 tare da hanyar haɗi.
Sauya abu da wani ba tabbacin samun sinadarai iri daya ba ne
Zabi madadin sinadari gwargwadon aikin da ainihin sinadarin yake yi: dunkulewa, kumbura kumfa, kauri, kitse ko dandano. Naman kaza (mushroom) na iya kwaikwayon siffar naman burger yayin da yake ba da karancin furotin sosai; man kwayoyi na iya yin laushi kamar madara ba tare da karin sinadarin calcium ko B12 ba. Duba ainihin kayan da kuma sauran abincin gaba daya.
Auna ma'auni matakin farawa ne kawai sai dai idan an riga an gwada cikakken girkin da wannan ainihin madadin. Hadin kamfani, adadin ruwa da hanyar dahuwa suna sauya sakamakon. Gwada karamin awo don muhimman abubuwan gasawa, kuma a duba sinadaran waken soya, kwayoyi, ridi da alkama da ke iya haddasa rashin lafiyar jiki ko da an rubuta cewa kayan na shuka ne (vegan).
Ci gaba da bincike
Shafukan da ke da alaƙa da wannan ta hanyar musanya, sinadarai, abubuwan gina jiki, da abincin rana.