Mukufuna kansalu ka zitsamba zopanda mkaka kapena mkaka wopanda mkaka? Yesetsani kapepala kakang'ono ka roux kamene kamagwiritsa ntchito mkaka wa soy ndi margarine wa vegan omwe ndi malo abwino kwambiri pa chilichonse chomwe mukufunikira roux kapena wothandizira. Monga bonasi yowonjezera, mavalo ochepa kwambiri amakhala ochepa kwambiri kuposa mafuta a mkaka ndi mafuta a batala, komanso alibe mafuta m'thupi. Msuzi, womwe nthawi zina umatchedwa msuzi woyera, amagwiritsa ntchito zambiri pophika, monga kukulitsa mchenga, supu kapena mphodza kapena monga msuzi wa French kirimu.
Mwachizoloŵezi, nyerere imapangidwa kuchokera ku ufa, batala, ndi mkaka, koma palibe chifukwa chomwe simungagwiritsire ntchito osakaniza mkaka wosakaniza mkaka kuti mupange mafuta ochepetsetsa ndi mafuta a kolesterolomu omwe ali oyenerera chirichonse chomwe mukufuna kuti mugwiritse ntchito kansalu ka chikhalidwe: kuchotsa msuzi kapena msuzi kapena ngati chiyambi cha masamba ndi mbale zina zilizonse monga msuzi woyera wa pizza, msuzi woyera wa lasagna woyera, komanso macaroni ya vegan ndi tchizi.
Onetsetsani kuti pamene chophimba chikuyitanitsa mkaka wa soy, mtundu wina uliwonse wosalowerera mkaka wa mkaka ungagwiritsenso ntchito, koma samalani. Mkaka wa mpunga uli ndi ubwino wambiri wa chilengedwe ndipo ndi woonda kwambiri kuposa mkaka wa soya, choncho ndi wosayenera. Mkaka wa amondi kapena mkaka wa amondi ndi kokonati ungakhale woyesera, koma mkaka wokhazikika wa kokonati ukhoza kuwonjezera kake kokonati kosakondedwa. Ngati simukukayikira, khalani ndi mkaka wa soy wosakanizidwa komanso wosasangalatsa.
Chimene Mufuna
- 1 chikho cha soy mkaka (chosasangalatsa ndi chosasangalatsa ndi chabwino)
- Supuni 2 vegan margarine
- Supuni 2 ufa
Momwe Mungapangire Izo
Choyamba, kutenthetsa mkaka wa soya (kapena mankhwala osakaniza mkaka) mu sing'onoting'ono kapena pulogalamu yaikulu pa moto wochepa.
Mukakawotcha mkaka, onjezerani margarini wophimba mafuta ndi ufa, mukuwongolera mwamphamvu komanso nthawi zonse kuti mugwiritse ntchito ndikupewa kupanga mapiritsi. Gwiritsani ntchito mphanda kapena whisk kuti izi zitheke bwino komanso zotsekemera.
Lolani kuti simmer, kuyambitsa nthawi zambiri, mpaka msuzi wakula.
Zolembera zowonjezera: Ngati matayala anu sakulimbana, ndiye kuti mungafunikire kutentha pang'ono.
Ngati yayamba kwambiri, yikani mkaka wochepa kwambiri wa soya, ndikuyimbikitseni pamodzi kuti mugwirizane bwino. Kumbukirani kuti mofanana ndi mkaka wokhazikika komanso mafuta a mchere, msuzi adzapitirizabe kuthira pang'ono, kotero mukhoza kukonzekera, malinga ndi zomwe mukufunikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 623 |
| Mafuta Onse | 28 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 12 g |
| Cholesterol | 0 mg |
| Sodium | 1,681 mg |
| Zakudya | 80 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 13 g |