Aquafaba yave chinhu chinodiwa munyika yevegan mumakore achangopfuura nekuti inogona kutsiva mazai machena mumabikirwo.
Kune avo vasingadyi (kana vasingagone) kudya mazai, muto uyu unovhura huwandu hwakakura hwemikana yekugadzira mabikirwo uye unoita izvo zvakabikwa zvakapfava uye zvakabikwa zvekuti vazhinji vanopotsa kudya.
Chii chinonzi aquafaba?
Mvura iyi imvura kana kuti brine inowanikwa mubhinzi dzemumagaba. Isu tinowanzosuka bhinzi mucolander kana colander kuti tibvise mvura, asi ne aquafaba tinochengetedza brine uye tinoirova nemaoko blender kana kumira musanganisi kusvikira chiedza uye fluffy. Ndiyo mvura inodururwa nevamwe vanhu pavanotanga kuvhura gaba rehuku, semuenzaniso.
Ichi chinhu chakatumidzwa nekubatanidza mazwi echiLatin emvura uye legume: aqua uye faba. Legumes imbeu dzinodyiwa dzinobva kurudzi rwemiti. Iwo ane huwandu hwakati wandei hwemacarbohydrates, kunyanya starch. Starch ndiyo fomu yekuchengetedza simba inowanikwa muzvirimwa uye inoumbwa nemapolysaccharides maviri anonzi amylose uye amylopectin.
Kana ma legume akabikwa, starches inotora mvura, inozvimba uye inopedzisira yaparara, zvichiita kuti amylose uye amylopectin, pamwe nemamwe mapuroteni uye shuga, zvipinde mumvura. Izvi zvinoguma neiyo viscous fluid inozivikanwa se aquafaba.
Kunyange zvazvo mvura iyi yave iripo kwenguva yakareba sekubikwa kwema legumes, haina kunyanya kutariswa kusvika muna 2014, apo mumwe mubiki wechiFrench akawana kuti inogona kushandiswa sechigadziro mumabikirwo. Akaona kuti akanga ari shasha chinotsiva mazai machena uye kuti inogonawo kushandiswa semumiririri kupenya.
Kuwana uku kwakapararira nekukurumidza pakati pevanofarira chikafu, uye pasina nguva refu mabiki pasi rese akange ave kushandisa aquafaba. Uyezve, yainyanya kufarirwa nevegans nekuti aquafaba inogadzira yakakura vegan-inoshamwaridzika yai chinotsiva.
Kana yavhurwa kekutanga, mvura yepizi inogona kunhuwa sebhinzi. Zvisinei, mushure mokuisanganisa nekamukira, iyo kunhuwa uye kuravira kunopfava, zvichisiya kuravira kwakashata. Kana tikashandisa rudzi rwakasiyana rwema legumes, kana kuti chickpeas yakaiswa munyu, migumisiro inogona kunge yakasiyana.
Zvishandiso mukicheni
Nepo tsvagiridzo pamusoro pekuumbwa kwekudya uye zvingangobatsira zvehutano zveaquafaba zvishoma, zvakaratidzwa kuve zvine zvakawanda zvekushandisa pakubika.
Egg White Replacement
Iyo inozivikanwa kuva inoshamisa inotsiva mazai. Kunyange zvazvo sainzi chaiyo iri seri kwechikonzero nei aquafaba ichishanda zvakanaka sekutsiva zai isingazivikanwe, inogona kunge ine chekuita nekusanganiswa kwayo kwemasitachi uye mapuroteni mashoma. Inonyanya kushandiswa sechinotsiva mazai chena, asi inogona kushandiswa sechinotsiva mazai akazara uye mazai evha. Mukuwedzera, yakakodzera kune vegans uye inokodzera vanhu vane allergic kana kusashivirira mazai.
Iyi syrupy fluid yakapembererwa nevabiki vegan nekuda kwekugona kwayo kutevedzera maitiro emazai mumabikirwo, ichipa chimiro uye kureba kune zvakabikwa sekeke uye brownies. Inogona kunyange kurohwa mune fluffy meringue sezai chena kana mune zvinonaka, vegan uye allergy-ane hushamwari dhizeti senge mousse uye macaroni.
Aquafaba zvakare chinhu chakakurumbira musanganiswa mune inonaka vegan shanduro dzechinyakare zai-based mabikirwo semayonesi uye aioli. Kunyangwe baristas vanoishandisa kugadzira vegan uye zai allergy-inoshamwaridzika shanduro dzeCocktails dzinowanzoitwa nezai chena.
Vanamazvikokota vanopa zano rekuisa zvipunu zvitatu (3 ml) zveaquafaba pazai rimwe chete kana kuti zvipunu zviviri (45 ml) pazai rimwe jena.
Vegan Dairy Replacement
Pamusoro pekuva chinotsiva zai renyeredzi, aquafaba inotsiva mukaka. Vegans kana vanhu vane lactose kusashivirira vanowanzo tsvaga sarudzo dzisina mukaka dzekuwedzera kune mabikirwo avo. Inogona kushandiswa panzvimbo yemukaka kana bhotela mumabikirwo akawanda pasina kukanganisa magadzirirwo kana kunaka kwechikafu.
Semuenzaniso, tinogona kugadzira bhotela rinonaka risina mukaka nekubatanidza aquafaba neapple cider vhiniga, kokonati mafuta, olive oil, uye munyu. Inogona kurohwa mukamukimu inonaka iyo dzimwe nguva inoshandiswa nebaristas kuwedzera siginecha foam kune cappuccinos uye lattes.
Zvimwe zvinoshandiswa
Iwe unogona zvakare kushandisa iyi mvura mumhando dzakasiyana dzezvinotapira kana zvinonaka, senge:
- Meringue: Ticharova aquafaba neshuga uye vanilla kuti tiite meringue isina mazai. Tinogona kushandisa izvi kuvhara makeke kana kugadzira makiki.
- Furo SeChinotsiva Zai: Ticharirova mufuro torishandisa sechinotsiva zai mumabikirwo akaita semuffin nemakeke.
- Kutsiviwa kwezai: Isu tichatsiva yakarohwa aquafaba mazai mune pizza mukanyiwa uye mabikirwo echingwa.
- Mayonnaise vegan: isu tichasanganisa aquafaba neapuro cider vhiniga, munyu, muto weremoni, muto wemasitadhi nemafuta emuorivhi kuti tiwane dairy-isina vegan mayonnaise.
- Butter vegan: Tichasanganisa aquafaba nekokonati mafuta, mafuta emuorivhi, apuro cider vhiniga uye munyu kuti tigadzire vegan uye bhotela isina mukaka.
- Macaroni: Tichatsiva mazai machena neaquafaba yakarohwa kugadzira isina mazai kokonati macaroni.
Nekuti aquafaba ichangoburwa kuwanikwa, nzira nyowani dzekushandisa iyi inonakidza musanganiswa dziri kuwanikwa mazuva ese. Tinofanira kuchengeta aquafaba nenzira imwechete yatinochengeta mazai machena ezai. Ndiko kuti, inofanira kuramba yakachena mufiriji kwemazuva maviri kana matatu.
Zvehutano zvinovaka
Sezvo aquafaba iri chimiro chitsva, pane ruzivo rushoma pane inovaka muviri. Inofungidzirwa kuti mune imwe chipunu (15 ml) tinowana 3 kusvika ku5 macalorie, iyo isingasviki 1% inobva kumapuroteni. Inogonawo kunge iine zvidiki zvemamwe maminerari senge calcium nesimbi, asi hazvina kukwana kuti zvionekwe seyakanaka sosi.
Kunyangwe pari zvino pasina ruzivo rwekudya kunovimbika paaquafaba, zvimwe zvakawanda pamusoro pehutano hwakanaka mhedzisiro inogona kuwanikwa mune ramangwana sezvo ichiwedzera kufarirwa.
Batsirwa
Iko hakuna kutsvagisa kwakawanda pamusoro pemvura iyi parizvino, asi pachine mukana wakakura wekuongorora hutano hwaanogona kupa. Kunyangwe nedata diki-rakagadzirwa kusvika pari zvino, vegans uye vamiriri vembesa vanoti vane zvinotevera mabhenefiti:
Inokodzera vegans
Kugadzirwa kubva chete kubva kune chickpeas kana imwe legume, aquafaba chirimwa chirimwa uye yakakosha kune avo vanotevera vegan mararamiro. Uye nekusiyana-siyana kwainopa mukicheni, kusanganisira kuita sevegan yai inotsiva, inopa mikana kune vanoda miriwo kuti vanakirwe akawanda ekubika.
Yakaderera mumakirori
Nezvishoma zvakadaro zvinovaka muviri, kushandiswa kweaquafaba kunoita kuti ive inobatsira kune vanhu vanotarisa macalorie mukudya kwavo. Kunyange zvazvo iyo pachayo yakaderera mumakoriyori, zvakakosha kubhadhara kune zvinyorwa zvinowedzera izvo zvinobatsira kune yakazara caloric volume.
Semuenzaniso, chipunu chemayonesi chaiwo chinopa anenge makumi mapfumbamwe emakoriyumu uye gumi magiramu emafuta, nepo vegan aquafaba-based mayonnaise inovaka muviri yakaenzana uye inogadzirwa nemafuta esunflower. Zvisinei nekwakabva kwasarudzwa, vanhu vanofanirwa kuchengeta saizi yezvikamu uye zvikamu mupfungwa.
dairy free
Inogona kutevedzera kuwirirana kwemazai uye mukaka, zvichiita kuti zvive zvakakosha kushandisa kune avo vanosarudza kana vanoda kuidzivirira. Sezvatataura pamusoro pevanhu vanotevera mararamiro evegan, aquafaba inogona kushandura chikafu "chakarambidzwa" chaimbova "chakachengeteka" zvigadzirwa, zvichizobvumira vanhu kuwedzera repertoire yavo yekubika. Mukuwedzera inofungidzirwa gluten akasununguka.
Kuipa kwekushandisa kwayo tsika
Pane mamwe matipi atinofanira kufunga nezvawo kuti tidzivise kukanganisa mukushandiswa kweaquafaba.
BPA
Zvinhu zvakawanda zvemumagaba zvine bisphenol A (BPA), kemikari inovhiringidza mahomoni edu. Inowanikwawo mumapurasitiki uye zvinhu zvevana.
BPA yakabatana nekushaya mbereko, kenza dzine chekuita nehomoni, uye kusagadzikana muvana. Muzvinhu zvemumagaba, BPA inodonhedza kubva mumutsetse ichipinda muchikafu uye zvakare ichipinda mumvura yakatenderedza chikafu ichocho.
Anti-nutrients uye makomisheni anokanganisa kugaya
Bhinzi dzine maanti-nutrients akasiyana-siyana uye mamwe macompound anogona kutikanganisa.
- Acid phytic: inosungira kuvhitamini nemaminerari, zvichiita kuti zvisawanike kuti tishandise.
- Oligosaccharides: Ishuga inoramba isina kugayiwa kutozosvikira yasvika muura, panotangira mabiko eutachiona, ayo anowanzobudisa gasi.
- Saponins: vane kuvava, sipo mhando inobatsira aquafaba kumutsa uye furo. Kunyange zvazvo saponins ine zvimwe zvakanaka zvinobatsira, inogona kuoma zvikuru kugaya, zvichiita kuti pave nekugumburwa kwekudya (kunyanya kune avo vane nyaya dzekudya dziripo) uye zvinogona kutotungamirira kumarara.
Izvi hazvisi zvekuodza mwoyo chero ani zvake kubva pakudya maruva, sezvo akaremerwa nekudya kwakakosha seprotein, fiber uye iron. Maitiro ekuabika anobatsira kuderedza mamwe emakemikari aya, uye anoendepi? Vanosunungurwa mumvura (aquafaba).
inogadzira magasi
Vazhinji vedu vane zvimwe zvisingadiwe kugaya kugaya mushure mekudya bhinzi. Pane nzira dzakawanda dzatinogona kudzikisira zvakachengeteka gassy kupindura bhinzi, asi imwe yeakanyanya kukanganisa ndeye oligosaccharides, iyo inopinza mumvura yekubikira. Patinoshandisa aquafaba, tinoshandisa chikamu chinogona kutiita gassiest.
High sodium content
Zvokudya zvomumagaba uye zvakagayiwa zvine munyu wakawanda sechinhu chinochengetedza. Kugezesa bhinzi kunoita kuti utumire munyu uyu pamugero. Imwe ongororo yakawana zvakare kuti brine yemumagaba ine sodium EDTA y disodium inokanganisa huwandu uye kugadzikana kweaquafaba foam. Kana uchizoshandisa aquafaba, sarudza bhinzi isina munyu, sezvo izvi zvichizobvumira kupenya, fluffier aquafaba.
Hachina kukosha kwekudya
Kunyangwe aquafaba iri yakanakisa zai inotsiva kune avo vane zvirambidzo zvekudya uye chikafu chinodhonzesa, haisi yakanaka sosi yezvinovaka muviri uye haigone kukwikwidza nekudya kwemukati mazai kana mukaka.
Ngatiyeukei kuti yakaderera zvikuru mumakori, mapuroteni, makabhohaidhiretsi, uye mafuta, uye ine mavhitamini mashoma, kana aripo, kana mamineral. Kune rumwe rutivi, mazai uye mukaka ndiwo masimba ekugadzirisa muviri. Zai rimwe guru rinopa 77 makorikori, magiramu matanhatu emapuroteni, uye magiramu mashanu emafuta ane utano. Uyezve, mazai ane zvinenge zvese zvinovaka muviri zvaunoda, pamwe chete nema antioxidants ane simba.
Kunyange zvazvo aquafaba iri nyore kutsiva mazai kana mukaka, kunyanya kune avo vane allergic kana vasingadyi zvokudya izvi, zvakakosha kuziva kuti ine zvishoma zvishoma zvinovaka muviri. Nekutsiva mazai kana mukaka neaquafaba, unorasikirwa nerubatsiro rwese rwekudya rwavanopa.
aquafaba recipe
Aquafaba inogona kunge iri mvura yawaishandisa kubika mabhegi ma legumes (lentils, bhinzi, uye chickpeas), kana inogona kunge iri mvura kubva mumagaba ezvikafu izvi. Inoratidzika kunge inoshanda zvakanyanya kana yakatorwa kubva kubhinzi kana chickpeas. Nekurova zvishoma, mvura inogadzira ganda rakapfava rinofanana neshamhu dzezai chena, kamu cream, kana furo remukaka.
Zvinokurudzirwa kudonhedza gaba rechickpeas mundiro yekusanganisa. Kana ichiita seyakaonda kupfuura mazai machena, tinogona kuidzikisa kusvika kune yakakora muhari. Tichaputira mvura pamusoro pepakati-pasi kupisa kusvikira yava pedyo nekuenderana kwemazai machena. Rega itonhore zvachose usati waishandisa. Chickpea mvura haidi kuiswa mufiriji isati yashandiswa.