I-Aquafaba isiphenduke isithako esiyintandokazi emhlabeni we-vegan eminyakeni yamuva nje ngoba ingathatha indawo yabamhlophe beqanda ezindaweni zokupheka.
Kulabo abangawadli (noma abangakwazi) ukudla amaqanda, lo mhluzi uvula amathuba amaningi okudala amaresiphi futhi wenze lezo zimpahla ezibhakwayo ezilula nezilula kangangokuba abaningi baphuthelwe ukudla.
Yini i-aquafaba?
Lolu ketshezi lungamanzi noma amanzi ahlanzekile atholakala kubhontshisi osemathinini. Ngokuvamile sihlanza ubhontshisi ku-colander noma ku-colander ukuze sisuse uketshezi, kodwa nge-aquafaba silondoloza i-brine futhi siyishaye nge-blender yesandla noma i-stand mixer kuze kube lula futhi ilula. Iwuketshezi abanye abantu abaluthelayo lapho beqala ukuvula ithini likaphizi, isibonelo.
Le nto yaqanjwa ngokuhlanganisa amagama esiLatini amanzi kanye ne-legume: i-aqua ne-faba. Imidumba yimbewu edliwayo evela emndenini wezitshalo ezimila imidumba. Aqukethe inani eliphakeme kakhulu lama-carbohydrate, ikakhulukazi isitashi. Isitashi yindlela yokugcina amandla etholakala ezitshalweni futhi sakhiwe ama-polysaccharides amabili abizwa ngokuthi i-amylose ne-amylopectin.
Lapho okusanhlamvu okusanhlamvu kuphekiwe, isitashi simunca amanzi, sikhukhumale futhi ekugcineni sibhidlize, okwenza i-amylose ne-amylopectin, kanye namanye amaprotheni noshukela, kungene emanzini. Lokhu kubangela uketshezi lwe-viscous olwaziwa nge-aquafaba.
Nakuba lolu ketshezi selunesikhathi eside luphekwa ama-legumes, aluzange lunakwe kakhulu kwaze kwaba ngu-2014, lapho umpheki waseFrance ethola ukuthi lungasetshenziswa njengesithako ekuphekeni. Wabona ukuthi ungumuntu omuhle kakhulu esikhundleni sabamhlophe beqanda nokuthi ingasetshenziswa futhi njenge-ejenti elicwebezelayo.
Lokhu okutholakele kwasabalala ngokushesha phakathi kwabathandi bokudla, futhi kungakabiphi abapheki emhlabeni wonke base besebenzisa i-aquafaba. Ngaphezu kwalokho, yayithandwa kakhulu ngezilwane ezidliwayo ngoba i-aquafaba yenza iqanda elilungele i-vegan.
Lapho ivulwa okokuqala, amanzi echickpea angase ahogele ubhontshisi. Kodwa-ke, ngemva kokuyixuba neresiphi, lelo phunga nokunambitha kuyathambisa, kushiye ukunambitheka okungathathi hlangothi. Uma sisebenzisa uhlobo oluhlukile lwe-legumes, noma uma ama-chickpeas efakwe usawoti, imiphumela ingase yehluke.
Kusetshenziswa ekhishini
Nakuba ucwaningo ngokwakheka kokudla okunomsoco kanye nezinzuzo zezempilo ezingaba khona ze-aquafaba lulinganiselwe, kuboniswe ukuthi lunokusetshenziswa okuningi kokupheka.
Ukushintshwa Okumhlophe Kweqanda
Kuyaziwa ukuthi ithatha indawo yamaqanda ngendlela emangalisayo. Nakuba isayensi enembile eyenza i-aquafaba isebenze kahle kangaka njengoba ishintsha iqanda ingaziwa, ingase ihlobene nenhlanganisela yayo yesitashi nenani elincane lamaprotheni. Isetshenziswa kakhulu esikhundleni samaqanda amhlophe, kodwa futhi ingasetshenziswa esikhundleni samaqanda aphelele kanye nezikhupha zamaqanda. Ngaphezu kwalokho, ilungele ama-vegans futhi ifanele abantu abangezwani noma abangabekezeleli amaqanda.
Lolu ketshezi olunoshukela lubungazwe ngababhaki be-vegan ngekhono lalo elimangalisayo lokulingisa isenzo samaqanda ekuphekeni, ukuhlinzeka ngesakhiwo nobude ezimpahleni ezibhakiwe njengamakhekhe nama-brownies. Ingashaywa ngisho ne-meringue ethambile efana namaqanda amhlophe noma ibe ama-dessert amnandi, ama-vegan kanye nama-allergies afana ne-mousse ne-macaroni.
I-Aquafaba futhi iyisithako esidumile ezinguqulweni ze-vegan ezinomsoco wendabuko yokupheka okusekelwe amaqanda njengemayonnaise ne-aioli. Ngisho nama-baristas ayisebenzisela ukwenza izinhlobo ze-vegan ne-egg-friendly-friendly cocktails ezenziwe ngokwesiko nabamhlophe beqanda.
Ochwepheshe basikisela ukuthi kufakwe izipuni ezi-3 (45 ml) ze-aquafaba esikhundleni seqanda elilodwa noma izipuni ezimbili (2 ml) endaweni emhlophe kweqanda elilodwa.
I-Vegan Dairy Replacement
Ngaphezu kokuba esikhundleni seqanda lenkanyezi, i-aquafaba ithatha indawo yobisi. Ama-Vegans noma abantu abanokungabekezelelani kwe-lactose bavame ukubheka izinketho ezingenalo ubisi ukuze bangeze ezindleleni zabo zokupheka. Ingasetshenziswa esikhundleni sobisi noma ibhotela ezindleleni eziningi zokupheka ngaphandle kokuthinta ukuthungwa noma ukunambitheka kokudla.
Ngokwesibonelo, singenza ibhotela elimnandi elingenalo ubisi ngokuhlanganisa i-aquafaba ne-apula cider uviniga, amafutha kakhukhunathi, amafutha omnqumo, nosawoti. Ingashaywa ukhilimu ophehliwe omnandi ngezinye izikhathi osetshenziswa ama-baristas ukwengeza igwebu lesiginesha kuma-cappuccinos nama-lattes.
Okunye ukusetshenziswa
Ungasebenzisa futhi lolu ketshezi ezinhlotsheni zokupheka ezinoshukela noma ezinoshukela, njenge:
- I-Meringue: Sizoshaya i-aquafaba ngoshukela kanye ne-vanilla ukuze sakhe i-meringue engenamaqanda. Singasebenzisa lokhu ukumboza amakhekhe noma ukwenza amakhukhi.
- Igwebu Njenge-Egg Replacer: Sizoyishaya ibe igwebu futhi siyisebenzise njengengxenye yeqanda ezindleleni zokupheka ezifana nama-muffin namakhekhe.
- Ukushintsha Iqanda: Sizoshintsha i-aquafaba eshaywayo esikhundleni samaqanda enhlama ye-pizza kanye nezindlela zokupheka zesinkwa.
- Imayonesi i-vegan: sizoxuba i-aquafaba ne-apula cider uviniga, usawoti, ijusi kalamula, impushana yesinaphi namafutha omnqumo ukuze sithole imayonnaise ye-vegan engenalo ubisi.
- Ibhotela i-vegan: Sizoxuba i-aquafaba namafutha kakhukhunathi, amafutha omnqumo, uviniga we-apula cider nosawoti ukuze sakhe ibhotela elingenayo inyama nelobisi.
- I-Macaroni: Sizoshintsha amaqanda amhlophe nge-aquafaba ephehliwe ukuze senze i-coconut macaroni engenaqanda.
Ngenxa yokuthi i-aquafaba isanda kutholwa, izindlela ezintsha zokusebenzisa lesi sithako esijabulisayo zitholwa nsuku zonke. Kufanele sigcine i-aquafaba ngendlela efanayo ebesingagcina ngayo amaqanda amhlophe aluhlaza. Okusho ukuthi, kufanele kuhlale kusha efrijini izinsuku ezimbili noma ezintathu.
Izakhi zomsoco
Njengoba i-aquafaba iyithrendi entsha uma kuqhathaniswa, kunolwazi olulinganiselwe mayelana nokwakheka kwayo okunomsoco. Kulinganiselwa ukuthi kusipuni esisodwa (15 ml) sithola 3 kuya ku-5 kilojoule, lapho ngaphansi kuka-1% kuvela kumaprotheni. Ingase futhi iqukethe amanani amancane amaminerali athile njenge-calcium ne-iron, kodwa akwanele ukuthi athathwe njengomthombo omuhle.
Nakuba okwamanje lungekho ulwazi olunokwethenjelwa lokudla okunomsoco ku-aquafaba, imininingwane eyengeziwe ngemiphumela emihle yezempilo ingase itholakale esikhathini esizayo njengoba iya idume kakhulu.
Izinzuzo
Alukho ucwaningo oluningi ngalolu ketshezi okwamanje, kodwa kusekhona ithuba elihle lokuhlola izinzuzo zezempilo ezinganikeza. Ngaphandle kwedatha ethuthukisiwe kancane kuze kube manje, ama-vegans nabameli be-legumes bathi banezinzuzo ezilandelayo:
Ifanele imifino
Njengoba ikhiqizwa kuphela ku-chickpeas noma enye i-legume, i-aquafaba iyisithako sesitshalo futhi ibalulekile kulabo abalandela indlela yokuphila ye-vegan. Futhi ngokuguquguquka okukunikezayo ekhishini, okuhlanganisa ukusebenza njenge-vegan esikhundleni seqanda, kunikeza abathandi bemifino amathuba okujabulela izindlela zokupheka eziningi.
Amakholori aphansi
Ngokuqukethwe okunomsoco okuncane kangako, ukusetshenziswa kwe-aquafaba kuyenza ibe yinzuzo kubantu ababuka amakhalori ekudleni kwabo. Nakuba yona ngokwayo iphansi ngama-kilojoule, kubalulekile ukunaka izithako ezengeziwe ezifaka ivolumu ye-caloric isiyonke.
Isibonelo, isipuni semayonnaise yangempela sinikeza cishe ama-calories angu-90 namagremu angu-10 wamafutha, kuyilapho imayonnaise esekelwe ku-vegan aquafaba ilingana ngokomsoco futhi yenziwe ngamafutha kabhekilanga. Ngaphandle kokukhetha umthombo okhethiwe, abantu badinga ukugcina usayizi wezingxenye nezingxenye engqondweni.
ubisi mahhala
Ingakwazi ukulingisa ukuvumelana kwamaqanda nobisi, ikwenze kube yigugu kakhulu ukusetshenziselwa labo abakhethayo noma abadinga ukukugwema. Njengoba sishilo ngenhla kubantu abalandela indlela yokuphila ye-vegan, i-aquafaba ingaguqula ukudla "okunqatshelwe" ngaphambilini kube yimikhiqizo "ephephile", ekugcineni ivumele abantu ukuthi banwebe iqoqo labo lezindlela zokupheka. Ngaphezu kwalokho kuyabhekwa ayinayo i-gluten.
Ububi bokusetshenziswa kwayo okuvamile
Kunamanye amathiphu okufanele siwacabangele ukuze sigweme ukonakala ekusetshenzisweni kwe-aquafaba.
BPA
Izimpahla eziningi ezisemathinini ziqukethe i-bisphenol A (BPA), ikhemikhali ephazamisa amahomoni ethu. Ibuye itholakale kumapulasitiki nasezintweni zezingane.
I-BPA ixhunyaniswe nokungazali, umdlavuza ohlobene nama-hormone, kanye nokungasebenzi kahle ezinganeni. Ezimpahleni ezisemathinini, i-BPA iphuma olayini iye ekudleni futhi ingene oketshezini oluzungeze lokho kudla.
Anti-izakhamzimba nezinhlanganisela ezithinta ukugaya
Ubhontshisi uqukethe ama-anti-nutrients ahlukahlukene kanye nezinye izinhlanganisela ezingasithinta kabi.
- I-asidi i-phytic: ibophezela kumavithamini namaminerali, okwenza kungatholakali kalula ukuthi siwasebenzise.
- Ama-oligosaccharides: Ziwushukela ongagayeki kuze kube yilapho ufika ekoloni, lapho kuqala khona idili lama-bacterium, ngokuvamile akhiqiza igesi.
- Ama-Saponins: banekhwalithi ebabayo, enensipho esiza i-aquafaba inyakaze futhi ibe negwebu. Nakuba ama-saponins anezinzuzo ezithile ezinhle, angaba nzima kakhulu ukuwagaya, okuholela ekuphazamisekeni kokugaya ukudla (ikakhulukazi kulabo abanezinkinga ezikhona zokugaya ukudla) futhi kungaholela ngisho nasekuvuzeni kwamathumbu.
Lokhu akukona ukudikibalisa noma ngubani ekudleni okusanhlamvu, njengoba kulayishwe izakhi ezibalulekile ezifana namaprotheni, i-fiber ne-iron. Inqubo yokuwapheka isiza ekunciphiseni ezinye zalezi zinhlanganisela, futhi ziyaphi? Zidedelwa emanzini (aquafaba).
ikhiqiza amagesi
Abaningi bethu banemiphumela engathandeki yokugaya ukudla ngemva kokudla ubhontshisi. Ziningi izindlela esinganciphisa ngazo ngokuphepha impendulo yethu yegesi kubhontshisi, kodwa enye yezinkinga ezimbi kakhulu ama-oligosaccharides, elingena emanzini okupheka. Uma sisebenzisa i-aquafaba, sisebenzisa ingxenye okungenzeka isenze sibe nophethiloli.
Okuqukethwe okuphezulu kwe-sodium
Ukudla okusemathinini nokugaywe kuqukethe usawoti omningi njengesivikelo. Ukugeza ubhontshisi kukuvumela ukuthi uthumele omunye walo sawoti emseleni. Olunye ucwaningo lwathola nokuthi i-brine ekheniwe iqukethe I-sodium EDTA y i-disodium kuthinta ivolumu nokuzinza kwegwebu le-aquafaba. Uma uzosebenzisa i-aquafaba, khetha ubhontshisi ongenasawoti, njengoba lokhu kuzovumela i-aquafaba elula, e-fluffier.
Ayinaso umsoco
Nakuba i-aquafaba ithatha indawo yeqanda enhle kakhulu yalabo abanemikhawulo yokudla kanye ne-allergies yokudla, ayiwona umthombo omuhle wemisoco futhi ayikwazi ukuncintisana nokuqukethwe okunomsoco kwamaqanda noma ubisi.
Masikhumbule ukuthi inama-kilojoule aphansi kakhulu, amaprotheni, ama-carbohydrate, namafutha, futhi iqukethe amavithamini noma amaminerali ambalwa, uma ekhona. Ngakolunye uhlangothi, amaqanda kanye nobisi kuyizici zomsoco. Iqanda elilodwa elikhulu linikeza ama-calories angu-77, amagremu angu-6 wamaprotheni, namagremu angu-5 wamafutha anempilo. Ngaphezu kwalokho, amaqanda aqukethe cishe zonke izakhi ozidingayo, kanye nama-antioxidants anamandla.
Nakuba i-aquafaba ishintsha kalula amaqanda noma ubisi, ikakhulukazi kulabo abangezwani nokudla noma abangakudli lokhu kudla, kubalulekile ukuqaphela ukuthi iqukethe imisoco embalwa kakhulu. Ngokufaka i-aquafaba esikhundleni samaqanda noma ubisi, uzolahlekelwa yizo zonke izinzuzo zomsoco ezikunikezayo.
iresiphi ye-aquafaba
I-Aquafaba ingaba amanzi obusebenzise ukubilisa okusanhlamvu okusasikhwama (udali, ubhontshisi, nophizi), noma kungaba uketshezi oluvela ezinguqulweni ezisemathinini zalokhu kudla. Kubonakala kusebenza kahle kakhulu uma kutholakala kubhontshisi noma kuphizi. Ngokushaywa kancane, uketshezi luthuthukisa ukuthungwa okuthambile okufana namaqanda aphehliwe, ukhilimu ophehliwe, noma igwebu lobisi.
Kunconywa ukukhipha ithini lama-chickpeas endishini yokuxuba. Uma ibukeka izacile kuneqanda elimhlophe, singayinciphisa ibe ukuqina ebhodweni. Sizobilisa uketshezi phezu kokushisa okuphakathi nendawo kuze kube sekusondelene nokuvumelana kwamaqanda amhlophe. Liyeke liphole ngokuphelele ngaphambi kokulisebenzisa. Amanzi echickpea awadingi ukuthi abe efrijini ngaphambi kokuwasebenzisa.