Musanyawar cin ganyayyaki don Tuna
Muhimman bayanai
- Yana maye gurbin
- Tuna
- Kashi
- Abincin teku
- Zaɓuɓɓuka a nan
- Musanyawa 4 da aka gwada
- Mafi sauƙin musanyawa
- Chickpeas da aka daka + nori — gwangwani 1 ga kowane servings 2
Dalilin da yasa canjin yake aiki
Matsayin Tuna shi ne furotin mai laushi, mai daɗi wanda ke ɗauke da mayonnaise, lemun tsami da kayan kamshi — a cikin sanwici, salads, taliya da narkakkun abinci. Tausasawa ita ce kashi mafi sauƙi: ƙazar-ƙazar da aka daka tana karyewa daidai da tuna, kuma ƴar jackfruit da aka goga ko aka daka tana yagewa kamar tuna. Dandano yana buƙatar ɗanɗanon teku, wanda yake zuwa daga nori (ciyawar teku ta sushi) ko dulse flakes da aka murƙushe a ciki, tare da kayan kamshi na yau da kullun na tuna-salad na lemun tsami, capers da albasa. Tunar vegan ta kasuwanci (furotin waken soya ko wake tare da man algae) yanzu suna rufe gurin kifi na gwangwani kai tsaye. Nau'ikan ƙazar-ƙazar da jackfruit suna ƙara fiber amma suna iya ba da ƙarancin furotin, B12 da omega-3 fiye da tuna; ƙara ƙarin abincin algae omega-3 daban idan ka dogara ga kifi don EPA da DHA.
Zaɓuɓɓuka, adadin da mafi kyawun amfani
Chickpeas da aka daka + nori
gwangwani 1 ga kowane servings 2Daka a hankali kuma a kara nori da aka murkushe da vegan mayo.
Mafi kyawun don: sanwiches, dankalin turawa a cikin riga
Jackfruit
1:1Kurkure jackfruit da aka brine sosai kafin amfani.
Mafi kyawun don: Sandwich ɗin "tuna"
Tofu da aka marinate
1:1Marinate a cikin soya, vinegar na shinkafa da kelp powder.
Mafi kyawun don: kwanonin poke, sushi
Kankana (ɗan "tuna" ɗanyen)
1:1Bushe dan kadan kuma marinate a cikin soya.
Mafi kyawun don: faranti irin na sashimi
Kwatanta zaɓuɓɓuka a kallo ɗaya
| Zaɓi | ɗanɗano | Siffa | Kudin | Inda ake siya |
|---|---|---|---|---|
| 'Tuna' na chickpea | Mai dadi, yana karbar kayan kamshi | Mai yagau-yagau, daddake | Kadan sosai | Na gida |
| 'Tuna' na jackfruit | Mai sauki, kamshin teku idan an sa nori | Yagaggu | Kadan | Gwangwani, shagunan Asiya |
| 'Tuna' na gwangwani na cin ganyayyaki | Yafi kusa da ainihin tuna | Mai yagau-yagau | Matsakaici | Manyan kantuna, intanet |
| Daddaken farin wake | Mai sauki, mai laushi | Yagau-yagau mai laushi | Kadan sosai | Na gida |
Nasihu
- Kelp ko dulse powder yana bada dandano na teku
- Ƙara capers da lemo don haske
- Sanyaya awa guda don dandano su zauna
Gujewa
- Tsallake ciyawar teku — shine dukkanin dandano
- Yawan hadawa zuwa manna
Jita-jita uku da aka yi amfani da canjin
Sandwich din tuna na chickpea
Daka gwangwanin chickpea tare da vegan mayo, marmasasshen nori, ruwan lemun tsami, capers, yankakkiyar jan albasa da celery; sa kayan kamshi yadda ya kamata.
Taliya irin salon tuna
Gauraya 'tuna' na chickpea a cikin taliya tare da man zaitun, tafarnuwa, barkono, bawon lemun tsami, da faski.
Gasasshen biredi da tuna (tuna melt)
Shafa tuna na chickpea a kan gasasshen biredi, zuba cuku mai narkewa ta cin ganyayyaki a kai, sannan a gasa har sai ya yi kumfa.
Tambayoyin da mutane ke yi
Shin masu cin ganyayyaki suna samun isasshen omega-3 ba tare da kifi ba?
Haka ne, tare da algal EPA/DHA — tushen asali da kifi ke samun shi daga gare shi.
Mafi kyau ga tuna melt?
Chickpea da nori mash tare da vegan mayo da cuku na shuka mai narkewa.
Shin a zahiri yana da dandano kamar kifin tuna?
Nori ne ke kawo dandanon teku yayin da chickpeas ke ba da jikin yagau-yagau — mafi yawan mutane suna ganin ya kusa da ainihin sa a sandwiches da salads, inda mayo da kayan kamshi suka fi tasiri.
Mene ne batun omega-3?
Sinadaran EPA da DHA a cikin tuna asalin su daga algae ne; kari na man algae ko abincin da aka karfafa da algal na maye gurbinsu kai tsaye.
Wanne ya fi kyau tsakanin jackfruit da chickpea?
Chickpea ya fi laushi kuma ya fi gina jiki; jackfruit kuwa ya fi yagewa kamar tuna amma ba shi da yawan furotin — gauraya su biyun yana ba da sakamako mafi kyau.
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.