Kwanele ukuba umntu enze ukutya kube sefashonini kuthi sonke ukuba sibuze ukuba kusempilweni njengoko bepeyinta. Isonka se-Sourdough siye saba ne-boom ebalulekileyo kwiminyaka yamuva. Zisenza sibone ukuba isempilweni ngakumbi kuba ingaphezulu "kobugcisa", kodwa ngaba oku kuyinyani?
Izonka ezininzi zipakishwe ngezondlo kwaye zingayinxalenye yokutya okunempilo, kubandakanywa nesonka esimuncu. Le ntlama emuncu yayibhakwa kwaye iphekwe ngakumbi ekhaya kwimihla yakudala. Ikakhulu kungenxa yeenzuzo zezempilo zesonka esimuncu.
Yintoni intlama emuncu?
I-Sourdough ayikho enye into ngaphandle kwesiphumo vundisa amanzi ngomgubo kwaye ungafaki igwele kuwo. Umgubo ngokwawo unamabhaktheriya kunye namagwele avelisa ukubila ngokwemvelo. Inkqubo yayo ibiyeyemveli kangangeenkulungwane, yiyo loo nto idla ngokuthengiswa njenge “artisan” ngakumbi ngokunikela ixesha elingakumbi kuyo. Umphumo uba mhle kakhulu. Siza kuba nesonka esinencasa ebukhali kunye nevumba kunesonka esiqhelekileyo.
Ukuba ungomnye wabo banomonde omncinci, libala ukwenza isonka esimuncu ngokwakho. Umgangatho uhlala ufuna ukuzinikela, kwaye nangona kukho iindlela ezininzi, inkqubo ihlala ithatha iintsuku ezintlanu.
- Usuku loku-1. Xuba amanzi kunye nomgubo. Umgubo kufuneka ube yinto edibeneyo. Kuvunyelwe ukuphumla phantsi kweemeko ezifunekayo.
- 2 ngosuku. Yongeza umgubo, iswekile kunye namanzi.
- Usuku loku-3. Siza kuqaphela ukuba ubunzima buqala ukutshintsha. Siza kuphinda sibeke umgubo ongakumbi wamandla kunye namanzi.
- 4 ngosuku. Siyikrazula ulwelo olumdaka kumphezulu kwaye songeza umgubo wamandla ngakumbi, kwakhona.
- 5 ngosuku. Soba nentlama emuncu sele ilungile ukwenza isonka sethu.
Izondlo
Iprofayili yesondlo se-sourdough ifana nezinye izonka ezininzi kwaye iya kuphenjelelwa luhlobo lomgubo olusetyenziselwa ukwenza, njengokuba wenziwe ngeenkozo ezipheleleyo okanye zicocwe. Ngokomndilili, isilayi esiphakathi sesonka esimuncu esenziwe ngomgubo omhlophe kunye nobunzima obumalunga ne-60 grams sibonelela:
- Amandla: 188 calories
- Iikhabhohayidrethi: 37 grams
- Ifayibha: 2 iigrem
- Iiprotheni: 8 gram
- Amafutha: 1 gram
Ikwabalasele ngokuba sisityebi kwiselenium, folate, thiamin, niacin, riboflavin, manganese, iron kunye nobhedu. Ngaphandle kwesiqulatho sayo sezondlo, i-sourdough ineempawu ezikhethekileyo ezivumela ukuba yodlule izibonelelo zezinye iintlobo zezonka.
Yintoni eyahlula intlama emuncu kwisonka sesintu kukuba yenziwa ngokubilisa umgubo kunye namanzi, kunokongeza igwele ukwenza igwele. Inkqubo yokuvundisa inceda ukuvula iivithamini ze-B kwisonka, ezinceda nge-metabolism yamandla. Ukongezelela, i-sourdough ngokuqhelekileyo yenziwe ngomgubo oqiniweyo, ngoko inika isinyithi kunye ne-folate, ebalulekileyo kubasetyhini, ngakumbi ukuba bakhulelwe.
Inzuzo
Isonka se-Sourdough sibonakala sinemiphumo engcono yempilo kunesonka esiqhelekileyo. Yingakho abantu abaninzi bekhetha olu hlobo lwentlama.
Ukutya okunesondlo kunesonka esiqhelekileyo
Nangona isonka esimuncu senziwa ngokuqhelekileyo ngomgubo ofanayo kunye nezinye iintlobo zezonka, inkqubo yokubilisa esetyenziselwa ukuyenza iphucule iprofayili yesondlo ngeendlela ezininzi. Enye into, izonka eziziinkozo zineeminerali ezininzi, kuquka ipotassium, iphosphate, imagnesium, nezinc. Nangona kunjalo, amandla omzimba okufunxa ezi minerali anqunyelwe kubukho be-phytic acid, ekwabizwa ngokuba yiphytate.
I-Phytate ifumaneka ngokwemvelo kwizinto ezininzi zokutya ezisekelwe kwizityalo, kubandakanywa neenkozo, kwaye zihlala zibizwa ngokuba yinto eqhubekayo ngenxa yokuba ibophelela kwiiminerali, okwenza kube nzima ukuba umzimba wakho uwafunxe. Ibhaktiriya ye-lactic acid efumaneka kwisonka esimuncu ithoba i-pH yesonka, inceda ukuvala iphytate. Ngenxa yoko, isonka esimuncu siyathandeka ziqulethe i-phytate encinci kunezinye iintlobo zezonka.
Uphando lucebisa ukuba ukubiliswa kwentlama emuncu kunokunciphisa isiqulatho sephytate sesonka ngaphezulu kwe-70%, kunye nawona manqanaba asezantsi afunyanwa kwizonka ezenziwe ngentlama enamanqanaba e-pH phakathi kwe-4,3 kunye ne-4,6 kwaye ivundiswe kwi-25 ° C. Ukongezelela, i-pH ephantsi yenhlama, idibene ne-lactic acid bacteria equlethwe kuyo, ithambekele ekukhuliseni i-nutrition kunye ne-antioxidant content yesonka esimuncu.
Okokugqibela, ixesha elide lokubiliswa kwentlama emuncu linceda ekuphuculeni ivumba, incasa, kunye nokumila kwesonka sengqolowa. Ke ukuba awungomlandeli wesonka esipheleleyo sengqolowa, isonka esimuncu sengqolowa sinokuba yindlela efanelekileyo yokubandakanya ukutya okuziinkozo kukutya kwakho.
Kulula ukwetyisa
Isonka esimuncu sidla ngokuba lula ukwetyiswa kunesonka esenziwe ngegwele lebrewer. Iibhaktheriya ze-Lactic acid kunye negwele lasendle elikhoyo ngexesha lokubiliswa kwe-sourdough kunceda ukuphelisa i-antinutrients ngokwendalo efumaneka kwiinkozo, inceda umzimba ukuba wetyise ukutya okwenziwa kwezi nkozo ngokulula.
Ukuvubela kwentlama emuncu nako kunokuvelisa prebiotics, uhlobo lwefiber engagayekiyo esondla iibhaktheriya eziluncedo emathunjini, nto leyo eyenza kube lula ukucolwa kwesisu kwaye iphucule impilo yamathumbu. Ukongeza, inkqubo yokubiliswa kwe-sourdough ikwanceda ukwaphula iikhompawundi ezinkulu ezifumaneka kwiinkozo, ezinje ngeeproteni zegluten, ekugqibeleni zenza kube lula ukuba umzimba ugaye.
El igluten ephantsi yesonka esimuncu sinokwenza kube lula ukuba abantu abanesifo se-celiac banyamezele. Oku kwenza isonka esimuncu se-gluten-free ibe yindlela enomdla kubantu abaneengxaki ezinxulumene ne-gluten. Nangona kunjalo, kufuneka kuthathelwe ingqalelo ukuba i-sourdough fermentation ayiyophuli ngokupheleleyo i-gluten.
Ilawula izinga leswekile yegazi
Isonka se-Sourdough sinokuba nefuthe elingcono kwi-insulin kunye namanqanaba eswekile yegazi kunezinye iintlobo zezonka, nangona izazinzulu zingasiqondi ngokupheleleyo isizathu soku. Abaphandi bakholelwa ukuba ukubiliswa kwe-sourdough kunokutshintsha ukwakheka kwee-molecule ze-carbohydrate. Oku kunciphisa isalathisi se-glycemic yesonka kwaye kunciphisa izinga apho iishukela zingena egazini.
Kwakhona, iibhaktheriya ze-lactic acid ezifumaneka kwintlama zivelisa ii-asidi ngexesha lokubilisa. Abanye abaphandi bakholelwa ukuba ezi asidi zinokunceda ukukhusela i-spike kwiswekile yegazi. Inkqubo yokuvutshelwa kwe-sourdough isoloko isetyenziselwa ukwenza izonka ze-rye kuba i-rye ayinayo i-gluten eyaneleyo ukwenzela ukuba igwele lombhaki lisebenze ngokufanelekileyo.
Ngaba ingcono kunesonka esiqhelekileyo?
Kukho amajelo aqinisekisa ukuba sijongene nokutya okuphezulu ngamandla amangalisayo. Yinyani? Ingaba isonka serasintyisi asityebisi kangako?
Zihlobo, umbuzo awukho kwintlama emuncu, kodwa kumgubo esiwusebenzisa ukwenza isonka. Eyona nto ifanelekileyo kukusebenzisa umgubo wengqolowa, kungakhathaliseki ukuba i-cereal ivela kuyo. Into engavumelekanga kukusebenzisa umgubo ococekileyo ococekileyo, ekubeni asiyi kufumana nayiphi na i-bran eyongezelelweyo kunye nokugaya kwayo kuya kufana nesonka esimhlophe esiqhelekileyo. Isalathisi esiphezulu se-glycemic kunye neekhalori zayo ezingenanto ziya kugqiba ukujika zibe ngamanqatha, kungakhathaliseki ukuba i-sourdough.
Xa sisebenzisa i-wholemeal powders, i-fiber iyanciphisa ukungena kweswekile egazini kwaye iya kusebenzisa inxalenye yesitatshi ukuba idlule emathunjini ngaphandle kokuba sisebenzisa i-flours kunye nepesenti ebalulekileyo ye-bran, i-fiber iya kunciphisa ukungena kweswekile igazi, phakathi kwezinye izinto.
Ngoko sinokuqinisekisa ukuba kunempilo kunesonka esiqhelekileyo ukuba sisebenzisa umgubo wengqolowa. Kuphephe ukukhohliswa ngokukuthengisa ngesonka esimhlophe esinentlama emuncu, kuba loo ntlama ingenalo naluphi na uhlobo lwamandla amakhulu kwimpilo yethu.
Yenziwa njani? Indlela yokupheka
Singenza isonka esimuncu esitsha ekhaya ngezinto ezintathu ezilula: amanzi, umgubo kunye netyuwa. Amanyathelo ayimfuneko okuyenza ngokuchanekileyo ngala:
- Siza kwenza i-sourdough starter kwiintsuku ezimbalwa ezizayo. Sinokufumana ezininzi zokupheka ezilula kwi-intanethi. Ukudala isiqalo sokuqala kuthatha ngaphantsi kwemizuzu emi-5.
- Siza kutyisa umqalisi imihla ngemihla kwaye sivumele ukuba sikhule iintsuku ezimbalwa. Siza kusebenzisa esinye sesi siqalisi ukwenza isonka kwaye sigcine esiseleyo ukuze sisetyenziswe kwixesha elizayo.
- Mhla sifuna ukwenza isonka, siya kuxuba inxalenye yomgubo omuncu kunye nomgubo kunye namanzi kwaye sivumele lo mxube uphumle iiyure ezimbalwa. Emva koko siya kufaka ityuwa.
- Siya kusonga intlama kaninzi ngaphambi kokuba siyiyeke iphumle imizuzu eyi-10 ukuya kwengama-30. Siya kuphinda amanyathelo okugoqa kunye nokuphumla amaxesha amaninzi, de kube inhlama ibe lula kwaye i-elastic.
- Ekuphumleni kokugqibela, siya kuvumela intlama ukuba iphumle kwiqondo lobushushu begumbi de ikhule malunga ne-1,5 kumthamo wayo wokuqala.
- Siza kubumba ilofu yesonka kwaye siyibhake.
- Vumela isonka sipholile kwi-wire rack kwiiyure ezingama-2-3 ngaphambi kokusikwa.
- Gcina ukhumbule ukuba ukulungiselela i-sourdough starter kuya kuthatha iintsuku ezi-3-5. Akufanele siphuthume le nkqubo, kuba umgangatho we-starter uya kunika inhlama i-flavour enhle kwaye incede iphakame.
Kwakhona, kufuneka sikhumbule ukuba siya kusebenzisa inxalenye yesiqalisi ukwenza isonka. Okuseleyo sinokukugcinela ukusetyenziswa kwixesha elizayo ukuba nje siyibeka efrijini kwaye “siyondla” ubuncinane kanye ngeveki. Xa sele silungele ukwenza esinye isonka, siyakukhupha nje isiqalisi efrijini kwiintsuku ezi-1-3 ngaphambi kwexesha kwaye sisondle kube kanye ngemini de ibe yomelele kwakhona.