Zvakakwana kuti mumwe munhu agadzirise chikafu chiri mufashoni isu tose kuti tibvunze kana chine hutano sezvavanopenda. Chingwa cheSourdough chave nekukura kwakakosha mumakore achangopfuura. Vanoita kuti tione kuti ine hutano nekuti yakanyanya "hunyanzvi", asi ichokwadi here?
Zvingwa zvakawanda zvakatakurwa nezvinovaka muviri uye zvinogona kuva chikamu chekudya kune hutano, kusanganisira chingwa chakaoma. Uhu hupfu hwakabikwa uye hwakabikwa zvakanyanya kumba mumazuva ekare. Zvinonyanya kukonzerwa nehutano hwakanaka hwechingwa chedovi.
Chii chinonzi sourdough?
Sourdough haisi chinhu kunze kwemhedzisiro ye virisa mvura noupfu uye usawedzera mbiriso pairi. Hupfu pachahwo hune mabhakitiriya uye mbiriso dzinobereka kuvirisa zvakasikwa. Maitiro ayo anga ari echinyakare kwemazana emakore, ndosaka achiwanzo tengeswa seakawanda "artisanal" nekupa nguva yakawanda kwairi. Mhedzisiro yacho inoshamisa. Tichava nechingwa chine kunhuhwirira kwakanyanya uye kunhuhwirira kupfuura chingwa chakajairika.
Kana iwe uri mumwe weavo vane moyo murefu, kanganwa kugadzira chingwa chedovi pachako. Hunhu hunogara hunoda kuzvipira, uye kunyangwe paine akati wandei maitiro, maitiro acho anowanzo kutora mazuva mashanu.
- Zuva 1. Sakanidza mvura neupfu. Hupfu hunofanira kuva hwakakosha. Inobvumirwa kuzorora pasi pemamiriro ezvinhu anodiwa.
- 2 zuva. Wedzera hupfu, shuga nemvura.
- Zuva 3. Tichaona kuti misa inotanga kuchinja. Tichaisa humwe simba hupfu nemvura zvakare.
- 4 zuva. Isu tinobvisa mvura yebrown pamusoro uye kuwedzera hupfu hwesimba, zvakare.
- 5 zuva. Tichava nebundu rekubika chingwa chedu.
Nutrients
Chikafu chehupfu hwehupfu hwakafanana nezvimwe zvingwa zvakawanda uye zvichakanganiswa nerudzi rweupfu hunoshandiswa kugadzira, sekunge hwakagadzirwa kubva muzviyo zvakakwana kana kunatswa. Paavhareji, chimedu chepakati chechingwa chinovava chakagadzirwa neupfu chena uye huremu hunosvika makumi matanhatu magiramu chinopa:
- Simba: 188 macalorie
- Carbohydrates: 37 gramu
- Fiber: 2 magiramu
- Mapuroteni: 8 gramu
- Mafuta: 1 gramu
Iyo zvakare inomira pachena nekupfuma mune selenium, folate, thiamin, niacin, riboflavin, manganese, iron uye mhangura. Kunze kwehukafu hwayo hwemukati, sourdough ine zvimwe zvakakosha zvivakwa zvinoibvumira kupfuura mabhenefiti emamwe marudzi mazhinji echingwa.
Chii chinosiyanisa dzvuku kubva pachingwa chechinyakare ndechekuti inogadzirwa nekuvirisa hupfu nemvura, pane kuwedzera mbiriso kugadzira kuvirisa. Iyo yekuvirisa maitiro inobatsira kuvhura mavhitaminzi eB muchingwa, ayo anobatsira nesimba metabolism. Mukuwedzera, dovi yakasvibiswa inowanzogadzirwa neupfu hwakasimbiswa, saka inopa iron uye folate, iyo inokosha kuvakadzi, kunyanya kana vane pamuviri.
Kubatsirwa
Chingwa cheSourdough chinoita seine hutano huri nani pane chingwa chenguva dzose. Ndicho chikonzero nei vanhu vakawanda vachisarudza rudzi urwu rwehupfu.
Kunyanya kudya kunovaka muviri kudarika chingwa chemazuva ose
Kunyange zvazvo chingwa chakasvibirira chinowanzogadzirwa nehupfu hwakafanana nemamwe marudzi echingwa, nzira yekuvirisa inoshandiswa kuita kuti iwedzere hutano hwehutano nenzira dzakawanda. Kutanga, zviyo zvezviyo zvezviyo zvine mamineral akaenzana, kusanganisira potassium, phosphate, magnesium, uye zinc. Zvisinei, kukwanisa kwemuviri kutora zvicherwa izvi kunogumira nekuvapo kwe phytic acid, inowanzonzi phytate.
Phytate inowanikwa zvakasununguka mune zvakawanda zvekudya-based foods, kusanganisira zviyo, uye inowanzonzi inoenderera mberi nokuti inosunga kune zvicherwa, zvichiita kuti zvive zvakaoma kuti muviri wako uzvitore. Lactic acid mabhakitiriya anowanikwa muchingwa chine sourdough anodzikisa pH yechingwa, achibatsira kudzima phytate. Nekuda kweizvi, chingwa chakaoma chinowanzoita ine phytate shoma pane mamwe marudzi echingwa.
Tsvagiridzo inoratidza kuti kuviriswa kwedovi rekuvirisa kunogona kuderedza phytate yemukati yechingwa neinodarika 70%, ine yakaderera mazinga anowanikwa muchingwa chakagadzirwa nehuswa ane pH mazinga ari pakati pe4,3 ne4,6 uye yakaviriswa pa25 ° C. Pamusoro pezvo, iyo yakaderera pH yemukanyiwa, yakasanganiswa nelactic acid mabhakitiriya ane iyo, inowedzera kuwedzera iyo inovaka muviri uye antioxidant yemukati yechingwa chakaoma.
Pakupedzisira, nguva yakareba yekuvirisa yehupfu inobatsira kuvandudza kunhuhwirira, kunaka, uye magadzirirwo echingwa chegorosi. Saka kana iwe usiri mutsigiri wechingwa chegorosi, chingwa chegorosi chakaoma chinogona kuva nzira yakakwana yekuisa zviyo zvakakwana mukudya kwako.
Zviri nyore kugaya
Chingwa cheSourdough chinowanzo nyore kugaya kupfuura chingwa chinogadzirwa nembiriso ye brewer. Lactic acid mabhakitiriya uye mbiriso yemusango iripo panguva yekuvirisa yakasvibirira inobatsira kudzikamisa maantinutrients anongowanikwa muzviyo, zvichibatsira muviri kugaya chikafu chinogadzirwa kubva zviyo izvi zviri nyore.
Kuvirisa kwehupfu kunogonawo kugadzira prebiotics, rudzi rwe indigestible fiber inodyisa mabhakitiriya anobatsira mumatumbu, ayo anozorerutsa kugaya uye anovandudza hutano hwematumbo. Pamusoro pezvo, kuviriswa kwedovi rekusvira kunobatsirawo kuputsa makomisheni mahombe anowanikwa muzviyo, senge mapuroteni egluten, zvinozoita kuti zvive nyore kuti muviri ugaye.
El low gluten yechingwa chine sourdough inogona kuita kuti zvive nyore kune vanhu vane chirwere chechiliac kushivirira. Izvi zvinoita kuti gluten-isina sourdough chingwa chive sarudzo inonakidza kune vanhu vane gluten-ane hukama. Nekudaro, zvinofanirwa kuverengerwa kuti sourdough fermentation haiparadze gluten zvachose.
Inodzora mwero weshuga
Chingwa cheSourdough chinogona kuva nemigumisiro iri nani pane insulini uye shuga yeropa kupfuura mamwe marudzi echingwa, kunyange zvazvo masayendisiti asinganyatsonzwisisi chikonzero cheizvi. Vatsvagiri vanotenda kuti kuviriswa kwedovi kunogona kushandura chimiro chemamorekuru emacarbohydrate. Izvi zvinoderedza glycemic index yechingwa uye inoderedza chiyero icho shuga inopinda muropa.
Zvakare, lactic acid mabhakitiriya anowanikwa mukanyiwa anoburitsa maasidhi panguva yekuvirisa. Vamwe vaongorori vanotenda kuti aya asidhi anogona kubatsira kudzivirira spike mushuga yeropa. Iyo sourdough fermentation process inowanzoshandiswa kugadzira chingwa che rye nekuti rye haina gluten yakakwana yekuti mbiriso yemubiki ishande zvakanaka.
Zviri nani pane chingwa chenguva dzose here?
Kune vezvenhau vanovimbisa kuti takatarisana ne super food ine masimba anoshamisa. Ichokwadi? Chingwa chakaomeswa hachina kukora here?
Shamwari, mubvunzo hausi muhupfu, asi muupfu hwatinoshandisa kugadzira chingwa. Izvo zvakakosha ndezvekushandisa hupfu hwegorosi, pasinei neyo cereal iyo inobva. Izvo zvisingabvumirwi kushandisa furawa yakachena yakanatswa, sezvo isu hatizowani chero bran yakawedzerwa uye kugaya kwayo kuchave kwakafanana neyechingwa chichena chemazuva ose. Iyo yakakwira glycemic index uye macalorie ayo asina chinhu anozopedzisira ashanduka kuita mafuta, zvisinei nedovi.
Kana tikashandisa hupfu hwehupfu, fiber inoderedza kupinda kweshuga muropa uye ichashandisa chikamu che starch kuti ipfuure kumatumbo pasina Kana tikashandisa hupfu hune chikamu chikuru chebran, iyo fiber inoderedza kupinda kweshuga mukati. ropa, pakati pezvimwe zvinhu.
Saka tinogona kusimbisa kuti zvine hutano kudarika chingwa chakajairika kana tikashandisa hupfu hwegorosi. Rega kunyengedzwa nekukutengesera chingwa chichena chine dovi, sezvo mukanyiwa iwoyo usina chero simba repamusoro muhutano hwedu.
Zvinoitwa sei? Recipe
Tinogona kugadzira chingwa chitsva chedovi kumba nezvinhu zvitatu zviri nyore: mvura, hupfu, uye munyu. Matanho anodiwa kuti uzviite nemazvo ndeaya:
- Tichagadzira sourdough kutanga mazuva mashoma ari mberi. Tinogona kuwana akawanda akareruka mabikirwo online. Kugadzira yekutanga kutanga kunotora isingasviki maminetsi mashanu.
- Isu tichadyisa iyo yekutanga zuva nezuva uye toirega ichikura kwemazuva mashoma. Tichashandisa imwe yeiyi yekutanga kugadzira chingwa uye kuchengetedza yasara kuti ishandiswe mune ramangwana.
- Zuva ratinoda kugadzira chingwa, tichasanganisa chikamu chehupfu nemvura uye rega musanganiswa uyu ugare kwemaawa mashomanana. Zvadaro tichaisa munyu.
- Tichapeta mukanyiwa kakawanda tisati tarega kuti igare kwemaminitsi gumi kusvika makumi matatu. Tichadzokorora kupeta nekuzorora matanho kakawanda, kusvikira mukanyiwa ukava wakatsetseka uye elastic.
- Mukuzorora kwekupedzisira, tinorega mukanyiwa uchizorora patembiricha yekamuri kudzamara wakura kanenge 1,5 nguva yehuwandu hwayo hwepakutanga.
- Tichagadzira chingwa uye kubika.
- Rega chingwa chitonhore pawaya kwemaawa 2-3 tisati tacheka.
- Ramba uchifunga kuti kugadzirira sourdough starter inotora mazuva 3-5. Isu hatifanire kumhanyisa kuita uku, sezvo mhando yevatangi ndiyo ichapa mukanyiwa kunaka kwakanaka uye kunobatsira kusimuka.
Uyezve, tinofanira kuyeuka kuti tichashandisa chete chikamu chekutanga kugadzira chingwa. Tinogona kuchengetedza zvakasara kuti zvizoshandiswa mune ramangwana chero bedzi tichiisa mufiriji uye "kudyisa" kamwechete pavhiki. Patinenge tagadzirira kugadzira chimwe chingwa, tinongotora mutsara kubva mufiriji 1-3 mazuva mberi kwenguva uye kuidyisa kamwe chete pazuva kusvikira yakasimba zvakare.