Aquafaba: Dzira ndi Malo Omwe Amalowa Mukuyenera Kuyesedwa?

Zamkati

• Kodi Aquafaba ndi Chiyani?
• Mfundo Zakudya Zakudya
• Momwe Mungagwiritsire Ntchito Aquafaba
• Kusintha Kwa Mazira Oyera
• Kusintha kwa Mkaka wa Vegan
• Aquafaba Ndi Yaikulu Kwa Anthu omwe ali ndi PKU
• Aquafaba Alibe Zakudya Zambiri
• Momwe Mungapangire Aquafaba
• Njira Zogwiritsa Ntchito Aquafaba
• Mfundo Yofunika Kwambiri

Aquafaba ndi chakudya chatsopano chomwe chimagwira ntchito zambiri zosangalatsa.

Nthawi zambiri amawonetsedwa pamawayilesi ochezera komanso pawebusayiti yathanzi, aquafaba ndimadzi momwe nyemba zophikidwa kapena kusungidwa.

Ndi chinthu chofunidwa kwambiri kuphika kwa vegan ndipo chimakonda kugwiritsidwa ntchito ngati cholowa cha dzira.

Nkhaniyi ikuyang'ana mwatsatanetsatane aquafaba, kuphatikiza zomwe zili, momwe amapangira komanso ngati mukuyenera kuwonjezera pazakudya zanu.

Kodi Aquafaba ndi Chiyani?

Aquafaba ndi dzina lamadzi momwe zimaphika kapena kusungidwa nyemba zilizonse kapena nyemba zoyera. Ndi madzi omwe anthu ena amatsanulira akamayamba kutsegula chitini cha nandolo, mwachitsanzo.

Moyenerera, mankhwalawo adatchulidwa ndikuphatikiza mawu achi Latin achi madzi ndi nyemba - aqua ndi faba.

Zomera ndi mbewu zodyedwa zomwe zimachokera ku banja lazomera la legume. Mitundu yodziwika bwino ya nyemba imaphatikizapo nyemba ndi mphodza (1).

Amakhala ndi chakudya chambiri, makamaka wowuma. Wowuma ndi njira yosungira yamagetsi yomwe imapezeka muzomera ndipo imakhala ndi ma polysaccharides awiri otchedwa amylose ndi amylopectin (2).

Mitengo ikaphika, sitimayo imamwa madzi, imafufuma ndipo pamapeto pake imaphwasuka, ndikupangitsa amylose ndi amylopectin, komanso mapuloteni ndi shuga, kulowa m'madzi.

Izi zimapangitsa kuti madzi amadzimadzi otchedwa aquafaba.

Ngakhale kuti madziwa adakhalapo kwa nthawi yayitali ngati nyemba zophikidwa, sizinaperekedwe chidwi mpaka 2014 pomwe ophika aku France adazindikira kuti atha kugwiritsidwa ntchito ngati chosakaniza m'maphikidwe.

Adazindikira kuti idapanga cholowa m'malo mwa azungu azungu ndipo itha kugwiritsidwanso ntchito ngati thobvu.

Kupeza kumeneku kunafalikira mwachangu pakati pa okonda chakudya ndipo pasanapite nthawi, aquafaba anali kugwiritsidwa ntchito ndi ophika padziko lonse lapansi.

Kupeza kumeneku kunali kotchuka kwambiri pakati pa nkhumba chifukwa aquafaba imapanga dzira labwino kwambiri m'malo mwa dzira.

Popeza kuti aquafaba nthawi zambiri amatanthauza madzi ochokera kuphika kapena kusunga nsawawa, nkhaniyi ikunena za chickpea aquafaba.

Chidule Mawu oti aquafaba amatanthauza madzi omwe nyerere zophikidwa kapena kusungidwa.

Mfundo Zakudya Zakudya

Popeza aquafaba ndichinthu chatsopano, pali zambiri zochepa pazakudya zake.

Malinga ndi tsambalo la aquafaba.com, supuni imodzi (15 ml) imakhala ndi ma calories 3-5, osakwana 1% ochokera ku protein (3).

Ikhoza kukhala ndi mchere wochuluka monga calcium ndi iron, koma osakwanira kuti ungatchulidwe ngati gwero labwino.

Ngakhale pakadali pano palibe chidziwitso chodalirika pa aquafaba, zambiri pazabwino zake zathanzi zitha kupezeka mtsogolomo chifukwa zidzayamba kutchuka.

Chidule Aquafaba ndimachitidwe atsopano azakudya ndipo ndizochepa zomwe zimadziwika pamagwiritsidwe ake azakudya.

Momwe Mungagwiritsire Ntchito Aquafaba

Ngakhale kafukufuku wamapangidwe azakudya za acquafa komanso phindu lomwe lingakhalepo ndi thanzi lake ndi lochepa, zawonetsedwa kuti zili ndi ntchito zambiri zophikira.

Kusintha Kwa Mazira Oyera

Aquafaba amadziwika bwino chifukwa choloŵa m'malo modabwitsa mazira.

Ngakhale sayansi yeniyeni yakomwe aquafaba imagwirira ntchito bwino m'malo mwa dzira sichidziwika, itha kukhala yokhudzana ndi kuphatikiza kwake kwa maperesenti pang'ono ndi mapuloteni ochepa.

Amagwiritsidwa ntchito kwambiri m'malo mwa azungu azungu, koma amathanso kugwiritsidwa ntchito ngati poyimira mazira athunthu ndi ma dzira a dzira.

Komanso, ndiwothandiza kwambiri ndipo ndi woyenera kwa anthu omwe sagwirizana ndi mazira.

Madzi amadzimadzi amenewa amakondweretsedwa ndi ophika ophika chifukwa chokhoza kutengera momwe mazira amapangira maphikidwe, ndikupanga mawonekedwe ndi kutalika kwa zinthu zophika monga mikate ndi brownies.

Itha kukwapulidwa mu meringue yosalala ngati mazira azungu kapena kupangidwa ngati ndiwo zamasamba zokoma, zotsekemera komanso zotsekemera monga marshmallows, mousse ndi macaroons.

Aquafaba ndichotchuka pophatikizira mitundu yambiri yamasamba yamaphikidwe am'mazira monga mayonesi ndi aioli.

Amagwiritsidwanso ntchito ndi ogulitsa mowa kuti apange ma cocktails omwe amasamalidwa ndi vegan ndi mazira omwe nthawi zambiri amapangidwa ndi azungu azungu.

Akatswiri amati m'malo mwa supuni 3 (45 ml) ya aquafaba m'malo mwa dzira limodzi kapena supuni 2 (30 ml) m'malo mwa dzira limodzi loyera.

Kusintha kwa Mkaka wa Vegan

Kuphatikiza pokhala cholowa m'malo mwa dzira, aquafaba imapanga cholowa m'malo mwa mkaka.

Zamasamba kapena anthu omwe ali ndi tsankho pakati pa lactose nthawi zambiri amafufuza njira zopanda mkaka kuti muwonjezere maphikidwe.

Aquafaba itha kugwiritsidwa ntchito m'malo mwa mkaka kapena batala m'maphikidwe ambiri osakhudza kapangidwe kake kapena chakudya chake.

Mwachitsanzo, mutha kupanga batala wopanda mkaka wokoma pophatikiza aquafaba ndi viniga wa apulo cider, mafuta a kokonati, maolivi ndi mchere.

Ikhoza kukwapulidwa mu kirimu chokoma kwambiri chomwe nthawi zina chimagwiritsidwa ntchito ndi baristas kuwonjezera siginecha froth ku cappuccinos ndi lattes.

Chidule Aquafaba imagwiritsidwa ntchito kwambiri ngati cholowa cha ma vegan komanso cholowa m'malo mwa ziwengo. Itha kugwiritsidwanso ntchito m'maphikidwe m'malo mwa mkaka.

Aquafaba Ndi Yaikulu Kwa Anthu omwe ali ndi PKU

Mapuloteni ochepa a aquafaba amapangitsa kukhala chisankho chabwino kwa anthu omwe ali ndi phenylketonuria, omwe amadziwika kuti PKU.

PKU ndimatenda obadwa nawo omwe amatsogolera ku milingo yayikulu yamagazi amino acid wotchedwa phenylalanine.

Matendawa amayamba chifukwa cha majini omwe amasintha ma enzyme ofunikira kuti athetse phenylalanine (4).

Ngati magazi amino acid amakwera kwambiri, atha kubweretsa kuwonongeka kwaubongo ndikupangitsa kuti akhale olumala kwambiri [5].

Amino acid ndi omwe amamanga mapuloteni, ndipo zakudya zokhala ndi mapuloteni monga mazira ndi nyama zili ndi phenylalanine.

Omwe ali ndi PKU ayenera kutsatira zakudya zochepa kwambiri zomanga thupi kuti apewe zakudya zomwe zili ndi phenylalanine.

Zakudya izi zitha kukhala zolepheretsa kwambiri, ndikupeza zovuta m'malo mwa mapuloteni ndizovuta.

Aquafaba ikhoza kukhala chisankho chabwino kwa anthu omwe ali ndi PKU chifukwa atha kugwiritsidwa ntchito ngati dzira lotsika kwambiri.

Chidule PKU ndi matenda omwe thupi silingathe kuwononga amino acid wotchedwa phenyalanine. Anthu omwe ali ndi matendawa ayenera kutsatira zakudya zopanda mafuta ambiri, ndikupangitsa aquafaba kusankha bwino kwa omwe ali ndi PKU.

Aquafaba Alibe Zakudya Zambiri

Ngakhale aquafaba imapanga dzira labwino kwambiri m'malo mwa iwo omwe ali ndi zoletsa pazakudya ndi zakudya zamagulu, si gwero labwino la michere ndipo sangapikisane ndi zakudya zamazira kapena mkaka.

Kusanthula koyambirira kwa michere kumawonetsa kuti aquafaba ndiyotsika kwambiri ma calories, mapuloteni, chakudya ndi mafuta, ndipo imakhala ndi mavitamini kapena mchere wocheperako, ngati alipo, (3).

Mbali inayi, mazira ndi mkaka ndi zida zopezera zakudya. Dzira limodzi lalikulu limapereka zopatsa mphamvu 77, magalamu 6 a mapuloteni ndi magalamu 5 a mafuta athanzi.

Kuphatikiza apo, mazira amakhala ndi michere yonse yomwe mungafune, komanso ma antioxidants amphamvu (6, 7, 8).

Ngakhale aquafaba imayika poyikira mazira kapena mkaka, makamaka kwa anthu omwe sagwirizana nawo kapena osadya zakudya izi, ndikofunikira kudziwa kuti ili ndi michere yocheperako.

Posintha mazira kapena mkaka ndi aquafaba, mudzaphonya zabwino zonse zomwe angakupatseni.

Chidule Mazira ndi chakudya chopatsa thanzi, ndipo mwina sichingakhale chabwino kuwalowetsa m'malo mwa aquafaba pokhapokha mutakhala ndi vuto la dzira kapena kutsatira zakudya zamasamba.

Momwe Mungapangire Aquafaba

Ndikosavuta kupeza aquafaba kuchokera ku nsawawa zamzitini. Komabe, mutha kugwiritsa ntchito madzi otsala kuphika nandolo nokha.

Kuti mugwiritse ntchito njira yoyamba, ingomwaza chitini cha nandolo pa colander, ndikusungabe madzi.

Njira Zogwiritsa Ntchito Aquafaba

Mutha kugwiritsa ntchito madzi awa mumaphikidwe osiyanasiyana okoma kapena okoma, kuphatikiza:

• Meringue: Menyani aquafaba ndi shuga ndi vanila kuti mupange meringue yopanda dzira. Mutha kugwiritsa ntchito izi popanga ma pie kapena kupanga makeke.
• Chitani thovu m'malo mwa dzira: Ikani mu thovu ndikugwiritseni ntchito ngati dzira m'malo mwa maphikidwe monga muffins ndi mikate.
• Ikani monga m'malo mwa dzira: Amalowetsa mazira omwe amakwapulidwa ndi aquafaba mumapangidwe a pizza ndi maphikidwe a mkate.
• Wosadyeratu zanyama zilizonse: Sakanizani aquafaba ndi vinyo wosasa wa apulo cider, mchere, madzi a mandimu, ufa wa mpiru ndi mafuta a vegan, mayonesi opanda mkaka.
• Wosadyeratu zanyama zilizonse batala: Sakanizani aquafaba ndi mafuta a kokonati, maolivi, apulo cider viniga ndi mchere kuti mupange batala wopanda mkaka, wosakaniza nyama ndi mkaka.
• Macaroons: Sinthani azungu azungu ndi kukwapulidwa kwa aquafaba kuti mupange ma macaroons a coconut opanda mazira.

Chifukwa aquafaba ndiposachedwapa, njira zatsopano zogwiritsira ntchito chinthu chosangalatsachi zikupezeka tsiku lililonse.

Muyenera kusunga aquafaba monga momwe mungasungire azungu akuda. Iyenera kukhala yatsopano mufiriji masiku awiri kapena atatu.

Chidule Mutha kupanga aquafaba posunga madzi otsala kuchokera kuphika nsawawa kapena kungosunga madziwo mutatha kukhetsa nsawawa zamzitini.

Mfundo Yofunika Kwambiri

Aquafaba ndichosangalatsa komanso chosakanikirana chomwe chimangoyamba kufufuzidwa chifukwa cha ntchito zake zambiri zophikira.

Zambiri sizikudziwika pazakudya zake, koma kafukufuku woyambirira wasonyeza kuti ndiwotsika kwambiri m'mapuloteni, ndikupangitsa kukhala chisankho chabwino kwa iwo omwe ali ndi PKU.

Ngakhale aquafaba si gwero labwino la michere, amadziwika kuti ndi dzira labwino kwambiri m'malo mwa nkhumba komanso omwe ali ndi ziwengo.

Madzi awa atha kugwiritsidwa ntchito popanga nyama yophika wosadyeratu zanyama zilizonse yophika. Komabe, kumbukirani kuti ndibwino kuti muchepetse kudya zakudya zopatsa thanzi kuti mukhale ndi thanzi labwino.

Aquafaba yakhala ikudziwika kale mu zophikira ndipo ikupitilizabe kutchuka monga ophika opanga akupeza njira zatsopano zogwiritsira ntchito zosakaniza izi.