Musanyawar cin ganyayyaki don Naman ƙirjin kaza
Muhimman bayanai
- Yana maye gurbin
- Naman ƙirjin kaza
- Kashi
- Nama
- Zaɓuɓɓuka a nan
- Musanyawa 4 da aka gwada
- Mafi sauƙin musanyawa
- Seitan — 1:1
Dalilin da yasa canjin yake aiki
Matsayin nonon kaza a cikin abinci shi ne furotin mara mai, mai laushi tare da fiber wanda ke ɗaukar duk wani miya ko kayan kamshi da ke kewaye da shi. Wannan ya sa ya zama ɗaya daga cikin mafi sauƙin nama don maye gurbinsa, saboda ɗanɗanon ya riga yana cikin marinade ɗin. Seitan — gluten na alkama da aka murza aka kuma dafa — yana da ɗanɗano mai taunawa da furotin mai yawa; adadin furotin na seitan da aka shirya ya dogara ne ga ruwansa da sauran abubuwan da ke ciki. Extra-firm tofu, wanda aka matse aka kuma marinara, yana ɗaukar ɗanɗano kuma yana yin kauri a gefuna. Tempeh yana kawo ɗanɗano mai ƙarfi da ɗan gyada. 'Chicken' na tsire-tsire na kasuwanci (soy ko pea protein) su ne mafi sauƙin canji a cikin stir-fries da curries. Dabarar da ke da mahimmanci: furotin na tsire-tsire yana da ɗan mai, don haka yi marinade da kyau, kada a dahu da yawa, kuma ƙara miya a ƙarshe — dokokin da suke sa nonon kaza kada ya bushe.
Zaɓuɓɓuka, adadin da mafi kyawun amfani
Seitan
1:1A dafa shi da tururi sannan a soya don samun rubutu mai fiber.
Mafi kyawun don: schnitzel, soyayyen abinci, skewers
Soy curls
60 g busasshe a kowace 200 gA jiƙa a cikin romo na mintuna 10, a matse, sannan a soya.
Mafi kyawun don: fajitas, miya
Tofu mai ƙarfi
1:1A matse na mintuna 30, a jefa a cikin garin masara, a gasa a 200 °C.
Mafi kyawun don: traybakes, miya
Namomin kaza na sarki oyster
1:1A yayyanka tushen don samun rubutun da aka ja.
Mafi kyawun don: "scallops", abincin da aka ja
Kwatanta zaɓuɓɓuka a kallo ɗaya
| Zaɓi | ɗanɗano | Siffa | Kudin | Inda ake siya |
|---|---|---|---|---|
| Seitan | Mai sauƙi, mai daɗin dandano | Dunkule, taunawa mai zaren nama | Ƙasa (wanda aka yi a gida) | Shagunan abincin lafiya, wanda aka yi a gida |
| Extra-firm tofu | Ba shi da ƙarfin ɗanɗano, yana karɓar kayan ƙamshi | Da ƙarfi, gefuna masu ƙarau-ƙarau | Ƙasa | Kowanne babban kanti |
| Tempeh | Kamar gyaɗa, mai danyen tsami | Mai ƙarfi, dunkule-dunkule | Ƙasa-matsakaici | Manyan kantuna, shagunan abincin lafiya |
| Yankan 'kaza' na tsirrai | Mai kayan ƙamshi, mai kama da kaza | Mafi kusa da na asali | Matsakaici | Manyan kantuna |
Nasihu
- A jiƙa na aƙalla awa ɗaya — furotin na shuke-shuke na shiga da sauri
- Rufin garin masara na samar da ɓawon burodi mai laushi
- A gama da lemo da ganyaye kamar yadda za ku yi da kaza
Gujewa
- Kin amfani da na'urar matse tofu
- Tafasa seitan da ƙarfi — yana zama mai laushi
Jita-jita uku da aka yi amfani da canjin
Tofu 'kaza' mai kayan ƙamshi
Matse extra-firm tofu na tsawon mintuna 20, gutsura shi gunduwa-gunduwa, jiƙa shi a cikin soy sauce, tafarnuwa, smoked paprika da mai, sannan gasa a 200 °C na tsawon mintuna 25.
Soyayyen seitan da kayan lambu
Yanka seitan a sirance, soya shi sosai a cikin kaskon wok mai zafi, ƙara kayan lambu da romon miya a ƙarshe — seitan yana buƙatar ɗan ɗumi ne kawai.
Tsiren tempeh na satay
Tura tempeh a tururi na tsawon mintuna 10 don ya yi laushi, yanka shi murabba'i, jiƙa a cikin romon miyar gyaɗa, sannan gasa a wuta har sai gefunansa sun yi ƙaiƙayi.
Tambayoyin da mutane ke yi
Shin seitan yana da yawan furotin?
Iya — seitans da yawa da aka shirya suna ba da kusan 20–30 g a cikin 100 g, ya danganta da girkin. Seitan abinci ne na furotin na alkama mai ƙarfi.
Shin seitan ba shi da gluten?
A'a, gluten ne na alkama. A maimakon haka, a yi amfani da tofu ko soy curls.
Wanne madadi ne ya fi yawan furotin?
Kwatanta abincin da aka shirya, kada a kwatanta busasshen gluten da dafaffen kaza. Seitan yana da furotin sosai amma yana canjawa bisa ga girki; dafaffen tempeh yana da kusan 20 g na furotin a cikin 100 g, yayin da tofu yake canjawa bisa ga ƙarfinsa da kamfaninsa.
Ta yaya zan hana tofu zama mara ɗanɗano?
Matse ruwan da ke ciki, jiƙa shi a cikin kayan ƙamshi aƙalla mintuna 30 (ko daskare shi sannan ka narke shi da farko don ya sami sifar soso), sannan yi amfani da babban zafi don ya yi kalar ruwan ƙasa.
Shin kowa zai iya cin seitan?
Ba ga duk wanda ke da cutar coeliac ko rashin lafiyar alkama ba — seitan gluten na alkama ne. Tofu ko tempeh na gari na iya zama ba su da gluten, amma bincika hatsi, miya da yadda aka sarrafa su.
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.