I-Macaroni ene-bolognese sauce kunye noshizi yenye yezona zidlo eziqhelekileyo malunga naliphi na ixesha, ngoko namhlanje sifuna ukugqamisa i-vegan version nge-soy textured okanye tofu. Kuyo yonke isicatshulwa siza kuchaza iinketho ezimbini, nangona sisebenzisa iimbotyi zesoya ezinobumba kwiresiphi yexabiso layo eliphezulu lezondlo.
I-vegan bolognese ayinayo imfihlakalo, yindlela elula nelula yokupheka, ekuphela kwento kukuba kufuneka ulungiselele izithako, ikhitshi icace kwaye isenze siqonde ukuba kamva kuya kufuneka sihlambe iimbiza ezininzi, kodwa oko kuya kusonjululwa. kamva. Ngoku siza kufunda indlela yokwenza i-vegan macaroni kunye ne-bolognese kwimizuzu embalwa, iresiphi emnandi kwaye enomsoco kakhulu, ngenxa yemifuno, i-pasta yengqolowa kunye ne-soy textured.
I-Soy sisithako seenkwenkwezi ekuphekeni kwe-vegan kunye nemifuno, kodwa ukuba sichasana nayo, musa ukothuka, sinokukhetha i-tofu njengenye indlela. Kulo lonke eli nqaku siza kuchaza indlela olu tshintsho lwenziwa ngayo, ukuze kubekho iresiphi ephilileyo kunye neyomnandi ngokulinganayo.
Iresiphi yethu ye-vegan bolognese ilungele zonke iintlobo zokupheka apho i-bolognese yenyama iyadingeka, umzekelo, ekuzalisweni kwe Ipatty okanye amadombolo, malunga cannelloni, i-lasagna okanye ngaphakathi imacaroni kunye ne-spaghetti.
Kutheni iyiresiphi enempilo?
Yiresiphi ye-vegan macaroni kunye ne-bolognese, sinokucinga i-priori ukuba ayiphilile, kodwa kunjalo, kwaye ininzi kakhulu.
I-Pasta yinxalenye yeqela lokutya lokutya okuziinkozo, nto leyo eyinxalenye ye-carbohydrates eyaziwayo. Eyona nto ifanelekileyo kukuthatha i-pasta yengqolowa kwaye yiyo esiyikhethileyo kwiresiphi yethu. Xa sisithi integral, sithetha I-100% yenziwe ngomgubo wengqolowa kunye ne-100% yeenkozo eziziinkozo, kwaye siyakugxininisa oku kuba kufuneka sifunde umbhalo obhalwe kakuhle, oko kukuthi, ileyibhile.
Umthetho waseSpain awucacanga kwaye unqabile kakhulu ngokubhalwa kweemveliso ukususela ekubeni umenzi angabhengeza ukuba ipasta yayo ingqolowa epheleleyo, nokuba inobuncinane be-5%, xa ngokwenene, kwinqanaba lezondlo, hayi ingqolowa epheleleyo, kodwa esulungekisiweyo ipasta njengayo nayiphi na enye.
Ukuba imveliso inomgubo ongaphantsi kwe-90% okanye iinkozo ezipheleleyo, kungcono ukuyilahla kwaye ukhethe enye ene-100% kwizithako zayo. Ngoba? Ngenxa yokuba i-pasta yengqolowa inexabiso elithe kratya lesondlo, inamafutha aphantsi, iyagaywa ngakumbi, inomxholo ophezulu wefayibha, iiminerali ezifana nentsimbi, i-calcium, i-phosphorus, i-potassium, i-magnesium kunye ne-zinc, iivithamini ezifana ne-B, E no-F, phakathi kwezinye. iinzuzo.
I-soy ye-textured ngumthombo weprotheni, kuba nganye i-100 grams ye-soy textured, i-50 iprotheni. Ngaphandle kwamanye amaxabiso esondlo anjengeeminerali kunye neevithamini ezibalulekileyo njengecalcium, intsimbi, iphosphorus, isodiyam kunye nepotassium, ivithamin A, iqela B kunye noC.
Ngaphandle kwemifuno esiya kuyisebenzisa kwiresiphi efana ne-karoti, i-anyanisi emfusa, i-tomato, i-basil, i-oregano, i-zucchini kunye neoli ye-olive enyulu. Lilonke, ukuphakelwa kwezi vegan macaroni kunye bolognese inikeza ngaphantsi kwe-200 kilocalories, nangona kuxhomekeke kwisixa esisibeka kwisitya sethu, kodwa ukukhonza okuqhelekileyo kufana nepani egcweleyo.
Enye inguqulelo kunye netofu
Xa usebenzisa i-tofu, sithabatha ixabiso lesondlo, ekubeni oku kulungiswa kweembotyi zesoya, amanzi kunye ne-coagulant, kuncinci kumafutha kuneembotyi zesoya ezixutywe, kodwa zikwabi kakhulu kwiivithamini. Kuzo zonke iigram ezili-100 ze-tofu, i-8,8 grams kuphela yiprotheni, nangona ikwaneminerali ebalulekileyo efana ne-calcium, i-iron, kunye ne-potassium, kuba iyimveliso esekelwe kwi-soy.
Eyona nto ingcono ngale nguqulo kunye ne-tofu kukuba kulula kakhulu ukwenza. Xa sihamba inyathelo ngenyathelo, siya kubona ukuba iimbotyi zesoya ezenziweyo kufuneka zifakwe amanzi kangangesiqingatha seyure ubuncinane kwaye emva koko kufuneka sizikhuphe kakuhle, ngoko ke lixesha elongeziweyo esihlala singenalo.
Nangona kunjalo, i-tofu ithatha nje intwana yetofu ngaphandle kwepakethe, malunga ne-400 grams, kwaye iyinqumle ibe yidayisi encinane kakhulu okanye ukuyicoca. Ukuba siza kunqunqa i-tofu, kuya kufuneka songeze ubuninzi obuncinci, mhlawumbi malunga ne-300 grams, nangona oko kuxhomekeke kumntu ngamnye kunye nobuninzi be-tofu ezifunayo kwi-vegan bolognese sauce.
Yiba nokuba kunjalo, le sauce ye-Bolognese ye-vegan ifanelekile kwi-macaroni, i-spaghetti efakwe i-empanadas okanye i-dumplings, i-cannelloni, i-lasagna, kunye nazo zonke iintlobo zeetya kwi-vegan okanye i-vegetarian version. Sele sisazi ukuba siya kuba neekhalori ezimbalwa kunokuba sisebenzisa inyama yokwenyani kwaye ngaphezu koko ininzi yeeprotheyini, iivithamini kunye neeminerali.
indlela yokuyigcina
Ukugcina i-macaroni okanye i-spaghetti kunye ne-vegan bolognese sauce sinezinketho ezi-2. Gcina ipasta kwelinye icala kwi-tupperware yeglasi kunye ne-sauce ye-Bolognese kwelinye, okanye ugcine yonke into kunye kwi-tupperware yeglasi enye.
Siyakugxininisa oku, kuba kuxhomekeke kwindlela esiyilungiselele ngayo. Kukho abo bayiphekayo ipasta baze emva koko, yakuba ikhutshiwe, bayibuyisele embizeni bagalele isosi ngaphakathi bayixube kunye nesonka samasi. Kwaye kukwakho nabo bawadibanisayo omabini la malungu xa sele epleyitiwe.
Sifuna kwakhona ukugxininisa ukusetyenziswa kwe iimpahla zeglasi kuba sithetha nge-bolognese sauce, oko kukuthi, kukho i-tomato echaphazelekayo, oko kuthetha ukuba i-tuppers yeplastiki iya kumakishwa ngonaphakade.
Ukuba sisebenzisa i-tupperware yeplastiki, loo nto ye-tomato inokususwa kwiiyure ezimbalwa, kodwa sithetha ngokugcina ukutya ngaphezu kweeyure ezingama-48, kunye neeyure ezingama-72, ngoko le tupperware ayiyi kuphinda ibonakale.
I-tupperware yeglasi, ngaphezu koko, ayithothisi ixesha, kwaye ayifaki ukutya emngciphekweni. Kwakhona kubalulekile ukugquma ngesiciko esingangeni moya, ukuphepha ukungcoliseka kokutya. Enye into ebalulekileyo kukugcina ukutya ngaphantsi kwefriji, ukwenzela ukuba ingakhathaleli utshintsho lweqondo lokushisa njengoko kwenzeka ngomnyango wefriji.
Zombini i-pasta kunye ne-sauce ngokwahlukileyo, okanye kunye, asikukhuthazi ukuyigcina ngaphezu kweentsuku ezi-2. Kuthi kunye namava ethu, ukulinda iintsuku ezi-3 kuya kuthatha umngcipheko, ngakumbi ukuba inesonka samasi.
