I-Aquafaba iye yaba sisithako esithandwayo kwihlabathi le-vegan kwiminyaka yakutshanje kuba inokutshintsha indawo yabamhlophe beqanda kwiiresiphi.
Kwabo bangakwaziyo (okanye abangakwaziyo) ukutya amaqanda, lo mhluzi uvula uluhlu olubanzi kakhulu lwezinto ezinokwenzeka zokudala iiresiphi kwaye wenze kube lula ukwenza ezo zinto zibhakiweyo zikhaphukhaphu kunye nezithambileyo eziphoswayo ngabaninzi.
Yintoni i-aquafaba?
Olu lwelo ngamanzi okanye i-brine efumaneka kwiimbotyi ezinkonkxiweyo. Ngokuqhelekileyo sihlamba iimbotyi kwi-colander okanye kwi-colander ukususa i-liquid, kodwa nge-aquafaba sigcina i-brine kwaye siyibethe nge-blender yesandla okanye i-stand mixer kuze kube lula kwaye ilula. Lulwelo olugalelwa ngabanye abantu xa beqala ukuvula itoti yee-ertyisi, umzekelo.
Le nto yathiywa ngokudibanisa amagama esiLatini amanzi kunye nemifuno: i-aqua kunye ne-faba. Imidumba yimbewu etyiwayo evela kusapho lwezityalo ezizimbotyi. Ziqulethe isixa esikhulu secarbohydrates, ingakumbi isitatshi. Isitatshi yindlela yokugcina amandla efumaneka kwizityalo kwaye yenziwe ngeepolysaccharides ezimbini ezibizwa ngokuba yi-amylose kunye ne-amylopectin.
Xa i-legumes iphekiwe, i-starches ifunxa amanzi, idumbe kwaye ekugqibeleni iphule, ibangele i-amylose kunye ne-amylopectin, kunye nezinye iiprotheni kunye neeshukela, ukuba zingene emanzini. Oku kubangela ulwelo lwe-viscous olwaziwa njenge-aquafaba.
Nangona olu lwelo sele lukho ixesha elide njengoko iimbotyi ziphekiwe, azizange zinikwe ngqalelo kakhulu de kwangonyaka ka-2014, xa umpheki waseFransi wafumanisa ukuba inokusetyenziswa njengesithako kwiiresiphi. Waqonda ukuba ungobalaseleyo endaweni yabamhlophe beqanda nokuba ingasetyenziswa njenge-arhente ukumenyezela.
Oku kufunyanisiweyo kwasasazeka ngokukhawuleza phakathi kwabathandi bokutya, kwaye kungekudala abapheki kwihlabathi liphela babesebenzisa i-aquafaba. Ngaphezu koko, yayithandwa kakhulu kwi-vegans kuba i-aquafaba yenza indawo enkulu yeqanda ehambelana ne-vegan.
Xa ivulwa okokuqala, amanzi eeertyisi anganuka njengeembotyi. Nangona kunjalo, emva kokuxuba kunye ne-recipe, loo phunga kunye nencasa iyancipha, ishiya incasa engathathi hlangothi. Ukuba sisebenzisa uhlobo olwahlukileyo lweembotyi, okanye ukuba ii-ertyisi zigalelwe ityuwa, iziphumo zisenokwahluka.
Sebenzisa ekhitshini
Ngelixa uphando malunga nokwakhiwa kwesondlo kunye neenzuzo zempilo ezinokuthi zibekho ze-aquafaba zilinganiselwe, kubonakaliswe ukuba zininzi iindlela zokupheka.
Ukutshintshwa kweqanda elimhlophe
Yaziwa njengento emangalisayo endaweni yamaqanda. Nangona eyona nzululwazi ibangela ukuba i-aquafaba isebenze kakuhle njengokutshintshwa kweqanda ingaziwa, inokuthanani nendibaniselwano yesitatshi kunye nezixa ezincinci zeprotheyini. Idla ngokusetyenziswa njengendawo yokutshintsha amaqanda amhlophe, kodwa isenokusetyenziswa endaweni yamaqanda apheleleyo kunye nezithungu zeqanda. Ukongeza, ifanelekile kwi-vegans kwaye ilungele abantu abachasayo okanye abanganyamezeliyo amaqanda.
Olu lwelo olune-syrupy luye lwabhiyozelwa ngababhaki be-vegan ngenxa yobuchule bayo obumangalisayo bokulinganisa isenzo samaqanda kwiiresiphi, ukubonelela ngesakhiwo kunye nobude kwizinto ezibhakiweyo ezifana neekeyiki kunye ne-brownies. Isenokutywatyushwa ibe yimeringue ethambileyo efana neqanda elimhlophe okanye ibe mnandi, i-vegan kunye nezimuncumuncu ezilungele ukwalisa ezifana ne-mousse kunye ne-macaroni.
I-Aquafaba ikwasisithako esidumileyo kwiinguqulelo zevegan ezityiwayo zeresiphi ngokwesintu esekwe kwiqanda njengemayonesi kunye ne-aioli. Nditsho nee-baristas ziyisebenzisela ukwenza i-vegan kunye ne-egg-friendly-friendly versions yee-cocktails ezenziwe ngokwesiko kunye nabamhlophe beqanda.
Iingcali zicebisa ukuba kufakwe amacephe ama-3 (45 ml) e-aquafaba kwiqanda elinye okanye amacephe ama-2 (30 ml) kwiqanda elinye elimhlophe.
Ukutshintshwa kweVegan yobisi
Ukongeza ekubeni yi-stellar egg substitute, i-aquafaba ithatha indawo yobisi. Izilwanyana okanye abantu abanokunganyangeki kwe-lactose bahlala bejonga iinketho ezingenazo zobisi zokongeza kwiiresiphi zabo. Ingasetyenziswa endaweni yobisi okanye ibhotolo kwiiresiphi ezininzi ngaphandle kokuchaphazela ukuthungwa okanye incasa yokutya.
Ngokomzekelo, sinokwenza ibhotolo emnandi engenalo ubisi ngokudibanisa iaquafaba neapile cider iviniga, ioli yekhokhonathi, ioli yomnquma, kunye netyuwa. Inokutshitshiswa kwi-cream cream emnandi esetyenziswa ngamanye amaxesha yi-baristas ukongeza i-foam yesiginesha kwi-cappuccinos kunye ne-lattes.
Olunye usetyenziso
Ungasebenzisa olu lwelo kwiindlela ezahlukeneyo zokupheka eziswiti okanye ezimnandi, ezinje:
- I-meringue: Siza kubetha i-aquafaba ngeswekile kunye ne-vanilla ukwenza i-meringue engenaqanda. Singasebenzisa oku ukugquma iikeyiki okanye ukwenza iicookies.
- Igwebu Njenge-Egg Replacer: Siza kuyibetha ibe yigwebu kwaye siyisebenzise njengeqanda elithatha indawo yokupheka njengee-muffins kunye neekeyiki.
- Ukutshintshwa Kweqanda: Siza kutshintsha i-aquafaba ibethiweyo endaweni yamaqanda kwintlama yepizza kunye neeresiphi zesonka.
- Imayonnaise i-vegan: siya kuxuba i-aquafaba kunye neviniga ye-apile cider, ityuwa, ijusi yelamuni, umgubo wemostade kunye neoyile yomnquma ukufumana imayonnaise yevegan engenabisi.
- Butter i-vegan: Siza kuxuba i-aquafaba ne-coconut oil, i-olive oil, i-apile cider viniga kunye netyuwa ukwenza ibhotolo ye-vegan kunye ne-dairy-free.
- Imacaroni: Siza kuthatha indawo yabamhlophe beqanda nge-aquafaba etswetyiweyo ukwenza i-coconut macaroni engenamaqanda.
Ngenxa yokuba i-aquafaba ifunyenwe kutshanje, iindlela ezintsha zokusebenzisa esi sithako sinomdla zifunyanwa yonke imihla. Kufuneka sigcine i-aquafaba ngendlela efanayo ebesinokugcina ngayo amaqanda amhlophe akrwada. Oko kukuthi, kufuneka ihlale isitsha efrijini iintsuku ezimbini okanye ezintathu.
Iipropathi zesondlo
Kuba i-aquafaba iyinto entsha ngokwentelekiso, kukho ulwazi olunyiniweyo malunga nokwakheka kwesondlo sayo. Kuqikelelwa ukuba kwicephe elinye (15 ml) sifumana 3 ukuya ku-5 iikhalori, apho ngaphantsi kwe-1% ivela kwiprotheni. Isenokuqulatha izixa ezincinci zeeminerali ezithile njenge-calcium kunye nentsimbi, kodwa akwanelanga ukuba ithathwe njengomthombo olungileyo.
Nangona okwangoku kungekho lwazi lwesondlo oluthembekileyo kwi-aquafaba, iinkcukacha ezithe kratya malunga neziphumo ezilungileyo zempilo zinokufumaneka kwixa elizayo njengoko isiya ithandwa kakhulu.
Izinzuzo
Akukho phando lungako kolu lwelo okwangoku, kodwa kusekho ithuba elihle lokuphonononga izibonelelo zempilo ezinokunikezela. Ngaphandle kwedatha ephuhliswe kancinci ukuza kuthi ga ngoku, i-vegans kunye nabaxhasi beembotyi bathi banazo ezi zibonelelo zilandelayo:
Ifanelekile kwi-vegans
Iveliswa kuphela kwi-chickpeas okanye enye i-legume, i-aquafaba sisithako sesityalo kwaye ibalulekile kwabo balandela indlela yokuphila ye-vegan. Kwaye ngokuguquguquka okunikileyo ekhitshini, kubandakanya ukusebenza njengeqanda le-vegan, inika amathuba okuba abathandi bemifuno bayonwabele iiresiphi ezininzi.
Iikhalori ezisezantsi
Ngomxholo omncinci wezondlo, ukusetyenziswa kwe-aquafaba kuyenza ibe luncedo kubantu abajonga iikhalori ekutyeni kwabo. Nangona yona ngokwayo iphantsi kweekhalori, kubalulekile ukunikela ingqalelo kwizithako ezongezelelweyo ezifaka igalelo kwi-caloric volume total.
Ngokomzekelo, i-tablespoon ye-mayonnaise yokwenene inika malunga neekhalori ezingama-90 kunye ne-10 grams yamanqatha, ngelixa i-vegan aquafaba-based mayonnaise ilingana nesondlo kwaye yenziwe ngeoli ye-sunflower. Nokuba nguwuphi na umthombo okhethiweyo, abantu kufuneka bagcine ubungakanani bezabelo kunye namacandelo engqondweni.
zobisi free
Inokulinganisa ukuhambelana kwamaqanda kunye nobisi, okwenza ukuba kubaluleke kakhulu ukusebenzisa abo bakhethayo okanye abafuna ukuyiphepha. Njengoko besesitshilo ngasentla kubantu abalandela indlela yokuphila ye-vegan, i-aquafaba inokuguqula ukutya "okungavumelekanga" ngaphambili kube yimveliso "ekhuselekileyo", ekugqibeleni ivumele abantu ukuba bandise uluhlu lwabo lweeresiphi. Ukongeza kuqwalaselwa ayinagluten.
Ububi bokusetyenziswa kwayo ngokwesiqhelo
Kukho iingcebiso ekufuneka sizithathele ingqalelo ukuze siphephe izinto ezingeloncedo ekusetyenzisweni kwe-aquafaba.
BPA
Iimpahla ezininzi ezinkonkxiweyo ziqulathe ibhisphenol A (BPA), ikhemikhali ephazamisana namahomoni ethu. Ikwafumaneka kwiiplastiki nakwizinto zabantwana.
I-BPA inxulunyaniswe nokungachumi, umhlaza onxulumene nehomoni, kunye nokungasebenzi kakuhle kwabantwana. Kwimpahla enkonkxiweyo, i-BPA iyaphuma kumgca wokutya iye kulwelo olungqonge oko kutya.
I-Anti-zondlo kunye neekhompawundi ezichaphazela ukugaya
Iimbotyi zinezinto ezahlukeneyo ezichasene nezondlo kunye nezinye iikhompawundi ezinokusichaphazela kakubi.
- Iasidi iphytic: ibophelela kwiivithamini kunye neeminerali, izenza zingabikho ukuba sizisebenzise.
- Iioligosaccharides: Ziiswekile ezihlala zingagaywanga de zifike kwi-colon, apho umthendeleko webhaktheriya uqala khona, odla ngokuvelisa igesi.
- Saponins: banomgangatho okrakra, onesepha enceda i-aquafaba ishukumise kwaye ibe namagwebu. Nangona ii-saponins zineenzuzo ezintle, zinokuba nzima kakhulu ukugaywa, okukhokelela ekuphazamisekeni kokugaya (ingakumbi abo banemiba ekhoyo yokugaya) kwaye kunokukhokelela ekuvuzeni kwamathumbu.
Oku asikokutyhafisa nabani na ekubeni atye iimbotyi, njengoko zithwele izondlo ezibalulekileyo njengeprotheyini, ifayibha kunye nentsimbi. Inkqubo yokupheka inceda ekunciphiseni ezinye zezi zixhobo, kwaye ziya phi? Ziyakhululwa emanzini (aquafaba).
ivelisa iigesi
Uninzi lwethu luneziphumo ezingathandekiyo zokwetyisa emva kokutya iimbotyi. Zininzi iindlela esinokuthi sinciphise ngokukhuselekileyo impendulo yethu yegesi kwiimbotyi, kodwa enye yezona zinto zimbi kakhulu iioligosaccharides, ezivuza emanzini okupheka. Xa sisebenzisa i-aquafaba, sisebenzisa indawo ekunokwenzeka ukuba isenze sibe negesi ngakumbi.
Umxholo ophezulu we-sodium
Ukutya okunkonkxiweyo kunye nokucutshungulwayo kuqulethe ityuwa eninzi njengento yokulondoloza. Ukuhlanjululwa kweembotyi kukuvumela ukuba uthumele enye yale tyuwa kumjelo. Olunye uphononongo lukwafumanise ukuba i-brine enkonkxiweyo iqulathe sodium EDTA y i-disodium ichaphazela umthamo kunye nokuzinza kwe-aquafaba foam. Ukuba uza kusebenzisa i-aquafaba, khetha iimbotyi ezingenatyiwa, njengoko oku kuya kuvumela ukukhanya, i-fluffier aquafaba.
Ayinalo ixabiso lezondlo
Nangona i-aquafaba iyindawo yeqanda egqwesileyo kwabo banezithintelo zokutya kunye ne-allergies yokutya, ayingomthombo ulungileyo wezondlo kwaye ayikwazi ukukhuphisana nomxholo wesondlo samaqanda okanye ubisi.
Masikhumbule ukuba ineekhalori ezisezantsi kakhulu, iiprotheyini, iicarbohydrates, kunye namafutha, kwaye iqulethe ezimbalwa, ukuba zikhona, iivithamini okanye iiminerali. Kwelinye icala, amaqanda kunye nobisi zizinto zokondlayo. Iqanda elinye elikhulu libonelela ngeekhalori ezingama-77, iigram ezi-6 zeprotheyini, kunye neegram ezi-5 zamafutha asempilweni. Ngaphezu koko, amaqanda aqulethe phantse zonke izondlo ozifunayo, kunye nee-antioxidants ezinamandla.
Nangona i-aquafaba iyindawo efanelekileyo yamaqanda okanye imveliso yobisi, ngakumbi kwabo badinayo okanye abangakutyiyo oku kutya, kubalulekile ukuqaphela ukuba iqulethe izondlo ezimbalwa kakhulu. Ngokutshintsha amaqanda okanye ubisi nge-aquafaba, uya kuphulukana nazo zonke izibonelelo zesondlo abazinikezelayo.
iresiphi ye-aquafaba
I-Aquafaba ingangamanzi obusebenzise ukubilisa imifuno (iilentile, iimbotyi, kunye nee-ertyisi), okanye isenokuba lulwelo olusuka kwiinguqulelo ezinkonkxiweyo zoku kutya. Ibonakala isebenza kakuhle xa ithathwe kwiimbotyi okanye kwi-chickpeas. Ngokubetha kancinci, ulwelo luphuhlisa ukuthungwa okuthambileyo okufana nabamhlophe beqanda, i-cream cream, okanye i-foam yobisi.
Kunconywa ukukhupha i-can of chickpeas kwisitya sokuxuba. Ukuba ikhangeleka ibhityile kunomhlophe weqanda, sinokuyinciphisa ibe ngqindilili ebhodweni. Siza kumisa ulwelo kubushushu obuphakathi-phantsi de kube kufutshane nokuhambelana kwamaqanda amhlophe. Yiyeke ipholile ngokupheleleyo ngaphambi kokuba uyisebenzise. Akukho mfuneko yokuba amanzi e-chickpea afakwe efrijini phambi kokuba uwasebenzise.