Malo Ophikira Zakudya Zakudya Zamakhwala

Zambiri zomwe timakonda nthawi zambiri zimakhala ndi zakumwa za mkaka monga zowonjezera kapena zosakaniza. Kotero ngati mukuchotsa mkaka kuchokera ku zakudya zanu, kodi mumayenera kuchotsa maphikidwe awa? Mwamwayi, ayi! Kulowa mmalo kothandiza kumeneku kudzakuthandizani pakupanga mapulogalamu achikulire omwe alibe mkaka komanso zakudya zatsopano ndi zokondweretsa zomwe zili ndi mkaka, kirimu, ndi batala.

Ngati mukuchotsa soya kuchokera ku zakudya zanu, palibenso osakaniza mavitamini omwe mungakhale nawo mu kuphika kwanu.

• 01 pa 11

  Bwezerani Bokosi

  Buluu ndizowonjezera kwambiri tsiku ndi tsiku kuphika ndi kuphika. Koma pali njira zokondwerabe ndi mbale zomwe mumakonda pamene mukuchotsa batala.

  Chofufumitsa, cookies, muffins, biscuits ... mndandanda wa zokometsera zokometsetsa zomwe zimagwiritsa ntchito batala zimapitirirabe. Mukhoza kusangalala ndi zokoma izi ndi b aking popanda batala ndikuphatikizapo mafuta omwe amalowa m'malo monga soya margarine. Nthawi zina mafuta amatha kusinthanso, koma njira zina zimagwiritsidwa ntchito.

  Ngati mukuphika chophimba chomwe chimafuna batala, monga msuzi kapena nyama kapena masamba, ndibwino kuti mutenge m'malo mwa mafuta ofewa ngati canola.

• 02 pa 11

  Bwezerani Chofufumitsa

  Kaya mukupanga nkhuku yokazinga, yopanga mahekala kapena fluffy zikondamoyo, buttermilk ndi chinthu chofunikira kwambiri. Mutha kupitiriza kukonzekera mbale yowonjezera mafuta pogwiritsa ntchito zowonjezera izi:

  • Mkaka wamafuta pamodzi ndi apulo cider viniga kapena mandimu (1 chikho 1 supuni 1). Lolani kusakaniza kuti mupumule mufiriji kwa mphindi zisanu kuti zikhale bwino.
  • Yogurt yotsekemera ya soya.
  • Mafuta a kirimu wowawasa omwe ali ndi mkaka wa soy wosasakaniza (chiŵerengero cha 2 mpaka 1).

• 03 a 11

  Sakanizani Tchizi

  Tipezani tchizi wolowa? Enchiladas? Mac-n-cheese? Sizingatheke! Lucky kwa ife kumeneko ali ndi tchire zambirimbiri zopanda mpweya komanso tizilombo ta tchizi tomwe timasankha. Chifukwa mankhwalawa akusowa zinthu zomwe zimathandiza tchizi kusungunuka ndi kuphika bwino, komabe, kusinthasintha kophweka sikungapange chinyengo. Yesetsani maphikidwe a tchizi a airs kuti titsimikizire bwino.

• 04 pa 11

  Bwezerani Kuwala kwa Kuwala

  Kuchokera ku pasita mbale ndi mbatata yosakaniza ndi supu ndi masukisi, zonona nthawizonse zimapanga silky mawonekedwe ndi mapeto osalala. Pezani zotsatira zomwezo pogwiritsa ntchito m'malowa opanda mchere.

  • Zakudya zopanda mkaka za soya
  • Mkaka wa mazira wothira mafuta osakaniza mkaka wa soya margarine (chiŵerengero cha 4 mpaka 1)
  • Mkaka wonse wa kokonati
  • Mkaka wa tebulo wosakaniza ndi mkaka wa soya (chiŵerengero cha 4 mpaka 1)

• 05 a 11

  Bwezerani Malo Olemera Kwambiri

  Mankhwala obiriwira sikuti ndi ofunikira kupanga kirimu chokwapulidwa koma ndizofunika kwambiri mu ayisikilimu, chowders, scones ndi mabisiketi. Bwezerani katundu wolemera kwambiri ndi ena mwa omwe amaloweza m'malowa ndipo mutha kupitiliza kusangalala ndi zakudya zabwino ndi zokhutiritsa.

  • Soy theka la theka losakaniza ndi soy margarine, kusungunuka, ndi mkaka wa soya wosasakaniza (chiŵerengero cha 1: 1: 2)
  • Cream ya kokonati

• 06 pa 11

  Bwezerani Creme Fraiche

  Chomera cha Creme ndi zonunkhira zokhala ndi maonekedwe olemera komanso kukoma pang'ono. Sizimapiritsa nthawi yophika kotero ndizofunikira zowonjezera kuwonjezera ku sauces zophika kapena msuzi. Ndi zokoma zimatumikiridwa mofanana ndi kirimu chokwapulidwa - chololedwa pa zipatso zam'madzi. Kusintha ndi imodzi mwa zosakaniza izi zidzanyenga.

  • Sakani kirimu wowawasa ndi soya kirimu tchizi (chiwerengero cha 1 mpaka 1 chiŵerengero)
  • Mtedza wotsekemera wa soya wosakaniza ndi soya kirimu (1: 1)
  • E xtra firm silken tofu yokhala ndi soya yogurt kapena soya kirimu wowawasa (2: 1)

• 07 pa 11

  Sakanizani Mkaka

  Kaya ndi mbali ya dzira la chakudya chamadzulo kapena bechamel kuwonjezera pa pasitala yophika chakudya, mkaka ukhoza kukhala chinthu chofunikira kwambiri pa zakudya zambiri zomwe timapanga. Palibe chifukwa chochitira china chirichonse, ngakhale ndi mkaka wopanda mkaka monga soy, mpunga, kokonati kapena mkaka wa mtedza. Mutha kudzipangira nokha mkaka wa amondi .

• 08 pa 11

  Ikani Mkaka wa Evaporated

  Kugulitsidwa mu chitha, mkaka wosasunthika ndi mkaka wosasukuluka womwe uli ndi 60 peresenti ya madzi achotsedwa. Amagwiritsidwa ntchito polemetsa mbale - makamaka mchere wotsekemera koma sauces ndi casseroles komanso - komanso amapatsa maonekedwe abwino. Amakhala ndi soya ya kirimu kapena soya yogati. Mwanjira iyi, mutha kusangalala ndi kuphika ndi kudya pies ndi custards, mchere wofiira, masukisi olemera ndi mbale zophika.

• 09 pa 11

  Bweretsani Mkaka Wophimbitsa Mkaka Wosangalatsa

  Mkaka wokometsedwa wokoma kwambiri ndi mkaka weniweni umene umasanduka ndi shuga wowonjezera. Izi zowonjezera ndi zokoma zowonjezera zimagwiritsidwa ntchito popanga mchere wochepetsedwa, monga 2-chogwiritsira ntchito ayisikilimu ndi khosi losavuta chokoleti. Mukhoza kupanganso kusokonezeka kumagwiritsidwe ntchito m'malowa.

  • Sakani mkaka wa ufa wothira shuga wotenthedwa pa moto wochepa ndi soya ya kirimu ndi mkaka wa soya. (1 chikho cha 2/3 chikho 1/2 chikho ndi 1/2 chikho.) Kutenthedwa, kuyambitsa nthawi zonse, mpaka utakwanika ndi wosalala.
  • Mavitamini a soya a ayisikilimu, atungunuka chifukwa cha kutentha kwakukulu ndi mkaka wa soy mpaka utakata pang'ono (8: 1).

• 10 pa 11

  Bwezerani Cream Cour

  Ena a ife sitingaganize ngakhale kudya zakudya za ku Mexican popanda kirimu wowawasa. Kapena, mwinamwake mumaphikira khofi la agogo anu a kirimu wowawasa chaka chilichonse pa maholide. Palibe chifukwa chowongolera zizoloŵezizi - apa pali zina zotsatiridwa zotsatiridwa kapena inu mukhoza ngakhale kupanga nokha kirimu wopanda kirimu wowawasa.

  • Sakani kirimu wowawasa
  • Koti yogwiritsidwa ntchito ndi mkaka wa soya ndi mchere kuti alawe (1 chikho kwa supuni 1)
  • E xtra firm silken tofu inakanizidwa kapena kukonzedwa ndi apulo cider viniga kapena madzi a mandimu (1 chikho kwa supuni 1)

• 11 pa 11

  Bwezerani Ghee

  Ngati ndinu wokonda kuphika Indian ndiye kuti mumadziŵa bwino mtundu wa ghee - bata womwe wasungunuka ndipo kenako umasungunuka kotero kuti mkaka wa mkaka umayamba kuoneka wofiirira ndipo utoto woyeretsa umatengera kukoma kwa caramel. Ghee ali ndi malo osuta fodya komanso moyo wautali wautali, zomwe zimapangitsa kuti zikhale zabwino kwambiri. Maphikidwe akuyitanitsa mafuta a soya margarine kapena mafuta a canola.