Ngokwamukelwa kanye nokujwayelekile kwe-veganism, ukudla okusha okungena esikhundleni samaprotheni ezilwane sekufikile ezinsukwini zethu. Endabeni ye-tempeh, iyinkimbinkimbi kakhulu futhi, nakuba ukubukeka kwayo kungenzi ubulungisa, iqiniso liwukuthi inhle futhi, okubaluleke kakhulu, igcwele izinzuzo zomzimba.
Ukudla kuqala kungena ngamehlo, futhi endabeni ye tempeh, akabi lula. Iwukudla okwenziwa ngobhontshisi wesoya, nakuba imakethe ikhula kancane kancane futhi singabona ezinye izinhlanganisela ezifana nophizi, irayisi, i-oats, njll. Kungumkhiqizo wokudla ovutshiwe futhi awufanele noma ubani, ngenxa yezinto ezingezwani nezifo ezitholakala phakathi kwezithako zawo, njenge-gluten.
Yini i-tempeh?
I-Tempeh iwumkhiqizo wokudla ovutshiwe osuselwa kubhontshisi wesoya lapho isithako sawo esiyinhloko siwumdumba kanye nokhunta okuthiwa i-Rhizopus. Kulula ukuyigaya futhi inomsoco kakhulu, futhi ngesikhathi esifushane isiphenduke umngane ophelele wabantu abadla imifino kanye nemifino emhlabeni jikelele.
Iwukudla okuncintisana ngokuqondile ne-tofu nalapho i-tempeh iwina ngokudilika komhlaba ngoba inokunambitheka kakhulu futhi inokwakheka kwemvelo nokumnandi kune-tofu. Yebo, i-tempeh kumele ihambisane, uma incibilika esandleni kuwuphawu lokuthi ayikho esimweni esihle.
Sizobona izinzuzo zomsoco zalokhu kudla ezigabeni ezilandelayo, futhi kungashiwo ukuthi kancane kancane imakethe iyanda futhi manje kungenzeka ukubona i-tempeh nezinye izithako ezifana nelayisi, ibhali, i-millet, i-chickpeas, ukolweni. , i-oats, i-rye, i-sesame njll Futhi lokho kuhle ngoba kunikeza labo abangezwani nesoya noma i-gluten ithuba lokuyizama ngaphandle kokubeka impilo yabo engcupheni.
Yengezwa kanjani ekudleni?
Iphrezentheshini ye-tempeh isijwayele ukubukeka njengeroli yenyama noma ikhekhe esingalisika ngendlela esiyithandayo futhi silinqume libe izikwele. Ziningi izindawo lapho singathenga khona lokhu kudla, kusukela kodokotela bamakhambi kuya ezitolo ezinkulu nasezitolo ezigxile kakhulu ekudleni kwe-vegan nokudla kwemifino.
Ngaphezu kwalokho, singakwazi futhi ukufunda ukuzenzela, silandela ukudla okuthembekile esikuthola ku-YouTube. Kulula, kodwa kwenzeka okufanayo nangokhilimu, imayonnaise nokunye ukudla okuthi, lapho senza iphutha, kungaphinde kutholakale futhi kufanele kuphonswe ebhakedeni lezinto eziphilayo.
Ukuyengeza ekudleni kwethu kufanele siqale sihlanganise izithako eziyizo futhi sizinambithe, isibonelo, singazisebenzisa kumasemishi, amasaladi, okuthosiwe ngelayisi noma imifino, eyosiwe futhi isetshenziswe nge-Heura noma ama-tacos nama-wraps, i-marineed noma isinkwa, isitsha se-teriyaki, i-tempeh ebhakiwe egayiwe, ukwenza ama-meatballs, amazambane agayiwe nge-tempeh, engeza kuma-noodle, ku-wok enerayisi noma ama-noodle aseShayina kanye nemifino eminingi endaweni eqondile phakathi kwe-crispy nokuphekiwe, njll.
Amanani wokudla okunempilo
Isithako senkanyezi se-vegan cuisine sinomsoco kakhulu futhi sizosiqinisekisa ngemigqa elandelayo, kulokhu sizothatha amagremu angu-100 omkhiqizo njengereferensi (okuhambisana nenani eliphezulu lansuku zonke) futhi ngokusekelwe kulokho Siyikho. izokhombisa amanani wesakhi ngasinye.
Ukwakheka kwe-tempeh ngamagremu ayi-100 omkhiqizo kunikeza amagremu angama-208 wama-kilocalories, ama-9,39 amagremu ama-carbohydrate, amagremu angaphezu kuka-18 weprotheyini yemifino kanye namagremu ayi-10 wamafutha. Ngokunjalo, lokhu kudla nakho kunamaminerali namavithamini afana ne-vitamin B1, B2, B3 kanye i-vitamin B12, namaminerali afana ne-sodium, i-110 mg ye-calcium, i-iron, i-260 mg ye-phosphorus kanye ne-410 mg ye-potassium.
Okuhle ngalokhu kudla ukuthi amafutha ako anenhliziyo enempilo, kusho ukuthini lokhu? ezikhuthaza impilo yenhliziyo. Ngaphezu kwalokho, ukuba yisitshalo nomkhiqizo wemvelo kusiza ukulawula i-cholesterol kanye nengozi yezingozi zenhliziyo nemithambo yegazi.
Ngokuqondene namaprotheni e-tempeh, singasho ukuthi uma sidla amagremu ayi-100 (isilinganiso esiphezulu esinconyiwe sansuku zonke) sithola cishe u-40% weprotheyini edingwa umzimba wethu ekuphileni kwawo kwansuku zonke ukuze usebenze kahle.
Izinzuzo eziyinhloko zokudla tempeh
Leli gama lizwakala njengento engavamile futhi ekude nokuba ukudla, kodwa limnandi ngoba uma ligwinya lishiya ukuthintwa kwamantongomane emlonyeni futhi libe mnandi, ngaphandle nje kokuthi kulula ukugayeka, kodwa kunezinye izinto eziphikisanayo ukuthi sizoxoxa esigabeni esilandelayo.
Icebile ngama-isoflavones
Kusho ukuthini lokho? I-Isoflavones iqoqo lezinto ezinesakhiwo esifana kakhulu ama-estrogens esinakho thina bantu, yingakho umzimba ubadida futhi bangasebenza sengathi bayi-estrogen ngempela.
Lokhu kusinikeza inqwaba yezinzuzo, ikakhulukazi kwabesifazane abane-menopause, ngoba iyakwazi ukudambisa izimpawu zale nqubo. Ngokufanayo, i-tempeh iqinisa amathambo ngenxa yokuqukethwe kwayo okuphezulu kwe-calcium, ivimbela kwamathambo, isifo esivamile kakhulu kwabesifazane asebekhulile.
Isiza i-cholesterol ephansi
Ngokuqhubeka nama-soy isoflavones, lezi zinto zingasisiza ukuthi sinciphise amazinga ethu e-cholesterol, kokubili i-cholesterol embi (LDL) kanye nesamba se-cholesterol esinayo emzimbeni.
Kodwa ama-isoflavones awadlali lo mdlalo ngokumelene ne-cholesterol kuphela, kodwa kunalokho ajoyina amandla nge-vitamin B3 kanye ukwandisa amazinga e-cholesterol enhle, eyaziwa ngokuthi i-HDL cholesterol, futhi ikwazi ukwehlisa i-triglycerides kanye ne-cholesterol embi, ngaleyo ndlela inciphise amathuba okuba sengozini yenhliziyo nemithambo yegazi ngenxa ye-cholesterol eyeqile egazini.
Ama-probiotic emvelo
Ngenxa yenqubo yokuvubela edala i-tempeh, uchungechunge lwamabhaktheriya amahle luyakhiwa okuthi fbathanda i-microbiota yamathumbu. Lokhu kuhumusha njengokuthuthuka kokumuncwa kwemisoco, ukuncipha kwamathuba okuthola izifo, ukuqiniswa kwamasosha omzimba kanye nokuhamba kwamathumbu okunempilo nokunoketshezi okwengeziwe.
Lawa mabhaktheriya amahle ahlala emathunjini ethu, kodwa ngaphambi kokuba afinyelele ekupheleni kwesimiso sokugaya ukudla, ukuvutshelwa kukhiqiza uchungechunge lwama-enzyme asisiza ukuthi sihlehlise ukudla, sigweme ukucindezeleka okungenzeka esiswini, futhi lokho kungenxa ye-phytic acid etholakala kubhontshisi kanye lapho befika esiswini bayaphuka banikeze umphumela wokugaya ukudla.
Indawo enhle yamaprotheni ezilwane
I-Tempeh inephesenti eliphezulu lamaphrotheni emifino, yingakho ithathwa njengokudla okufanele esikhundleni salezo zezilwane. Inani eliphakeme elinconyiwe le-tempeh lingaba amagremu ayi-100 ngosuku, kahle, lelo nani Isinika amaprotheni angama-40%. ukuthi umzimba udinga nsuku zonke.
Ukudla okunothe ngamaprotheni kusiza i-thermogenesis, ngaleyo ndlela kwandise umzimba futhi kusize umzimba ukuba ushise amakholori amaningi. Konke lokhu kwengezwa kumuzwa wokusutha okunikezwa yilokhu kudla, okwenza kube isithako esiphelele sesidlo sasemini nesidlo sakusihlwa.
Contraindications ukudla tempeh
Sibonile ukuthi ukudla okuphelele kakhulu futhi okunempilo, kodwa kukhona ezinye contraindications kanye nezingozi kwabanye abantu. Isibonelo, masikhumbule ukuthi i-tempeh yenziwe ngesithako esisodwa esingaba uphizi, ukolweni, irayisi, ubhontshisi wesoya, njll. ngakho-ke i-drawback eyinhloko yalokhu kudla yi- ukungabekezelelani gluten noma ezinye izifo njengoba kunjalo.
Okunye ukuphikisana ukudla i-tempeh eyonakele, futhi akunzima kakhulu ukuthola ukuthi ilungele ukusetshenziswa noma cha. Lokhu kudla okuvutshiwe kuvame ukuhlala kuvuliwe esiqandisini izinsuku ezi-3 kuya kweziyi-5, futhi uma kunombala omhlophe, kuthambile ngokwedlulele, kunomhluzi, amabala, kunephunga elinamandla futhi kuyanamathela lapho kulandwa, lezi yizimpawu ezicacile zokuthi kungcono ukuyilahla.