Musanyawar cin ganyayyaki don Yogurt
Muhimman bayanai
- Yana maye gurbin
- Yogurt
- Kashi
- Kayayyakin Kiwo
- Zaɓuɓɓuka a nan
- Musanyawa 4 da aka gwada
- Mafi sauƙin musanyawa
- Yogurt din Soya — 1:1
Dalilin da yasa canjin yake aiki
Yogurt madara ce da aka kaurara ta hanyar tace ƙwayoyin cuta masu amfani (bacterial fermentation) — kuma ƙwayoyin cutar na sarrafa madarar shuka cikin sauƙi kamar yadda suke yi wa ta dabba. Yogurt ɗin waken soya shi ne ya fi kusa da asalin: yawan sinadarin furotin da ke cikin waken soya na ba shi damar yin kauri da ɗan tsami tare da irin ƙwayoyin cuta masu rai (L. bulgaricus, S. thermophilus) da ake amfani da su a yogurt ɗin madara. Yogurt ɗin kwakwa ya fi maiko da sauƙin ɗanɗano, na almond ya fi ruwa-ruwa, na hatsin oat kuma yana da zaƙi na halitta. Samfuran kasuwa na ƙara ƙwayoyin cuta masu rai da kuma wani lokacin sitaci don ƙara kauri; yogurt ɗin waken soya na gida kuma madarar waken soya da kwayoyin yisti (starter) kaɗai yake buƙata. Ta fannin gina jiki, zaɓi waɗanda ba a sa wa sukari ba kuma aka wadatar da sinadarai — yogurt ɗin waken soya da aka wadatar da calcium da B12 yana daidai da ingancin yogurt ɗin madara, yayin da nau'in kwakwa ya fi zama kayan marmari maimakon babban abinci. A wurin dafa abinci, ana iya musanya yogurt ɗin shuka daidai-wa-daida a cikin raita, tzatziki, jiƙon dahuwa (marinades), yin burodi da kwano-kwanon karin kumallo.
Zaɓuɓɓuka, adadin da mafi kyawun amfani
Yogurt din Soya
1:1Mafi yawan furotin; mafi kusa da sinadarin kiwo.
Mafi kyawun don: karin kumallo, yin burodi, marinades
Yogurt din Kwakwa
1:1Mai kauri da wadata; duba idan an kara sikari.
Mafi kyawun don: kayan zaki, curries
Yogurt din Gyada
1:1Marasa dandano kuma mai laushi.
Mafi kyawun don: dips masu dadi, tzatziki
Yogurt din Hatsi
1:1Mai laushi; yawanci mafi araha.
Mafi kyawun don: smoothies, hatsi
Kwatanta zaɓuɓɓuka a kallo ɗaya
| Zaɓi | ɗanɗano | Siffa | Kudin | Inda ake siya |
|---|---|---|---|---|
| Yogurt ɗin waken soya | Mai ɗan tsami, matsakaicin ɗanɗano | Mai kauri, akwai nau'in Greek-style | Ƙasa-matsakaici | Kowane babban kanti |
| Yogurt ɗin kwakwa | Mai sauƙi, ɗanɗanon kwakwa | Mai maiko, mai laushi | Matsakaici | Manyan kantuna |
| Yogurt ɗin hatsin oat | Mai zaƙi, mai sauƙi | Matsakaici | Matsakaici | Manyan kantuna |
| Yogurt ɗin waken soya na gida | Sabon ɗanɗano, mai ɗan tsami | Za a iya daidaitawa yadda ake so | Ƙasa sosai | A gida |
Nasihu
- Nemi al'adun rayuwa da B12 da calcium da aka kara
- Tace ta masara don kauri irin na Girkawa
- Mara zaki don girki
Gujewa
- Tafasa yogurt na shuka a cikin curry — motsa daga zafi
- Zaton yogurt din kwakwa yana da furotin
Jita-jita uku da aka yi amfani da canjin
Tzatziki
Goga kokwamba, saka gishiri sannan ka matse ruwan, sa'an nan ka zuba a cikin yogurt ɗin waken soya marar sukari tare da tafarnuwa, lemun tsami da dill.
Yogurt ɗin waken soya na gida
Ɗumama 1 L na madarar waken soya zuwa 42 °C, zuba cokali ɗaya na yogurt ɗin ganyayyaki mai rai ko kwayar starter, bar shi a wuri mai ɗumi na tsawon awanni 8–12.
Kullun biredin flatbread na yogurt
Gauraya garin fulawa mai haɓaka kanta (self-raising flour) da nauyin yogurt ɗin waken soya daidai gwargwado tare da ɗan gishiri kaɗan; bar shi ya huta na mintuna 10, murza sannan a soya shi a kasko ba tare da mai ba.
Tambayoyin da mutane ke yi
Shin yogurts na shuka suna da probiotics?
Yawancin suna ɗauke da ƙwayoyin cuta masu amfani (live cultures), amma fa'idar probiotic ta dogara ne akan nau'in da shaidar da ke akwai. Duba lakabin, musamman ga kayayyakin da aka dumama bayan fermentation.
Wanne ne mafi kyau don girki?
Soya ko gyada — suna tsayayya da rabuwa fiye da kwakwa.
Shin yogurt ɗin shuka yana da probiotics?
Yawancin yoghurts na shuka suna ɗauke da ƙwayoyin cuta masu amfani. Tasirin probiotic ya dogara ne akan takamaiman nau'ikan da adadi, don haka nemi bayanan takamaiman nau'in maimakon ɗauka cewa duk ƙwayoyin cuta suna da fa'ida iri ɗaya.
Wanne yogurt ɗin shuka ne ya fi yawan furotin?
Na waken soya, yana da 3–5 g a kowace 100 g, wanda ya yi daidai da na madarar dabba; yogurt ɗin waken soya na Greek-style ya ma fi haka yawa. Nau'in kwakwa da na almond sun fi ƙanƙanta sosai.
Zan iya dafa abinci da yogurt ɗin shuka?
Eh — ƙara shi bayan an sauke abincin daga wuta a miya ko haɗin miya don gudun kada ya rabe, daidai yadda ake yi da yogurt ɗin madara.
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.