Ke unexesha elongezelelweyo ezandleni zakho kwaye yeyiphi indlela engcono yokulichitha kunokubhaka into emnandi? Njengoko ujonga incwadi yokupheka, ufumana umfanekiso wepayi kangangokuba ukhe ubenomlomo, ungaphantse ukungcamla ukoneliseka okungaphambili. Kodwa njengoko uskena iresiphi, ufumanisa ukuba uphoswa sisithako esiphambili… ukwenza mfutshane . Musa ukulahla ubuthunywa okwangoku kuba unako, eneneni, udlule ngaphandle kwezinto. Sinezona ndawo zithatha indawo zimfutshane kunye nayo yonke into oyifunayo ukuba uyazi malunga nokuzisebenzisa.
Kodwa okokuqala, yintoni ukucutha?
Njengoko kuvela, ukunciphisa ligama elibanzi kakhulu kunokuba abantu abaninzi baqonda-ngokwenene ligama nje lokubamba-igama elisetyenziselwa ukuchaza naluphi na uhlobo lwamafutha oluqinileyo kwiqondo lokushisa. Kodwa siqhele ukucinga ngayo njengegama eliqhelekileyo likaCrisco (oko kukuthi, ukucutha kwemifuno eveliswe ngobuninzi) ukuze ibe yinkcazo esebenzayo. Ukubeka ubugcisa ecaleni, xa ubona ukufinyezwa kwiresiphi, ukunciphisa imifuno ngokuqhelekileyo kubizwa ngokuba yintoni. Yintoni eyenza esi sithako sihluke (kungakhathaliseki ukuba luhlobo luni na) kukuba ngamanqatha angama-100 ekhulwini, oku kuthetha ukuba kuhle kakhulu emsebenzini wayo. Kwaye nguwuphi umsebenzi kanye lowo? Ixesha lesifundo sesayensi esikhawulezayo.
Ukunciphisa ufumana igama kwimpembelelo enayo kwintlama. Ngokutsho abahlobo bethu kwi UBob's Red Mill , amanqatha avimbela i-gluten ekwenzeni amaqamza amakhulu erhasi abangela ukuba i-puffy kunye ne-glutinous ebhakiweyo ilungile, ngaloo ndlela 'inciphisa' imveliso egqityiweyo. Ngamanye amazwi, izinto zijongene ne-flaky pie crusts kunye ne-crispy cookies. Kwi-flip side, uya kuba nzima ukufumana umfutshane kuluhlu lwezithako zeresiphi yentlama ye-pizza, umzekelo, kuba oku kuthathwa njengentlama 'ende' enokwelula kwaye iqengqeleke. I-takeway? Nawaphi na amanqatha aqinileyo kubushushu begumbi anokwenza umsebenzi-kodwa ukunciphisa imifuno kuthatha ikhekhe (i-pun ecetywayo) kuba zonke amafutha.
Enye into ekufuneka uyazi malunga nokunciphisa imifuno: Ine-rep embi phakathi kweengcali zezondlo. Kungenxa yokuba ekuqaleni yayiqulethe i-trans fats, imveliso yenkqubo ye-hydrogenation efunekayo ukuze i-morph oils yemifuno ibe yimveliso eqinile-egumbini lokushisa. Kwaye ukutya okuninzi ngamafutha e-trans kwandisa umngcipheko wakho wokuba nesifo sentliziyo kunye nesifo sohlangothi, itsho iAmerican Heart Association . Kwezi ntsuku, iinkampani ezininzi ziye zahlengahlengisa iimveliso zazo ukuze zisuse amafutha okutshintsha ekunciphiseni, kodwa isesisithako esenziwe kakhulu ukuba uninzi lweengcali zempilo lulumkise ngokuchasene nayo.
Ngoku ukuba uyazi ukuba yintoni ukushunqulelwa, lixesha lokufumana utshintsho lwengqondo ekhitshini lakho. Nazi iindawo ezintlanu ezinkulu zokufinyeza eziza kugcina iusukuunyawo.
1. Inyama yehagu
Amafutha ehagu anikezelweyo (aka lard) ayindawo elungileyo yokunciphisa imifuno ngezizathu ezininzi. Inyama yamafutha enyama ethengiweyo evenkileni inobuntu obungathathi hlangothi, ngokungafaniyo nomzala wayo wemifuno, kunye nepesenti ephezulu yamafutha alungele wena monounsaturated, nguGqr. ngokuba . (Nangona nje I-NPR yeTyuwa Uphawula ukuba ngelixa amafutha e-oyile angcono kuwe kune-oyile yemifuno ene-hydrogenated efana neCrisco, ayikabi sempilweni njengokuba, masithi, i-oyile yomnquma.) Ungatshintshisa amafutha enyama kwimifuno ngomlinganiselo we-1: 1 xa ubhaka kwaye, enkosi. ukuya kwindawo yayo ephezulu yomsi kunye nomxholo wamanzi aphantsi, unokuyisebenzisela ukuqhotsa ubunzulu. Qaphela: I-ard epakishweyo ngamanye amaxesha i-hydrogenated, apho iya kuba namafutha e-trans, kodwa amafutha anqabileyo angathengwa kwiivenkile ezizodwa kunye neebhula zendawo.
2. Ibhotolo
Ibhotolo yeyona ndawo iqhelekileyo yokunciphisa imifuno kwaye kulula ukuyibetha kuba iikhitshi ezininzi zihlala zinentonga okanye ezimbini. Enyanisweni, abaninzi ababhaki bakhetha ibhotela kwimifuno yokunciphisa ngenxa yesizathu esifanayo sithanda ukuyisasaza kwi-toast: i-flavour. Ibhotolo yongeza ubutyebi kunye nobunzulu xa isetyenziswe endaweni yokunciphisa-qaphela nje ukuba umxholo wamanzi ophezulu uthetha kancinci ngaphantsi 'mfutshane' bhaka. Ukuba ufumanisa le ngxaki, zama ukongeza isinye ukuya kumacephe amabini ebhotolo (okanye unciphise isithako esilulwelo kwiresiphi kangangoko) ukuze usebenze ngokukhawuleza nangokulula. Ukuze ufumane ibhotela-based stand-in, susa umxholo wamanzi ngokucacisa iintonga ezimbalwa ukwenza ghee.
3. Ioyile yeKhokhonathi
I-oyile ye-coconut i-craze kwiminyaka embalwa edlulileyo inokuthi iphelile, kodwa esi sithako setropiki sisenabalandeli abaninzi-ingakumbi xa kuziwa ekubhakeni. Ioyile yeKhokhonathi iphezulu kakhulu ngamafutha yiyo loo nto iyinto ethembekileyo yokutshintsha. Faka endaweni ngokulinganayo-hlala ukhumbula ukuba imveliso yakho egqityiweyo inokuba nencasa yecoconut ebonakalayo okanye ivumba. (Ukunqanda lo mbandela, khetha ukucokiswa-kunokuba ungacocwa-oyile yekhokhonathi.)
4. Imajarini
Le bhotela inokuthi isetyenziswe endaweni yokunciphisa imifuno ngokulandela umlinganiselo we-1: 1-ngoko ke ukuba unayo esandleni, yenza ngathi awukwazi ukukholelwa ukuba akusiyo ibhotela kwaye uqale ukubhaka. Kakade ke, imajarini ayinayo incasa emnandi njengebhotolo yokwenene yaye icutshungulwa kakhulu (kungoko izazi ngezondlo ezininzi zingakukhuthazi oko )—kodwa xa kufikwa ekudaleni isidlo esibhakiweyo esinencasa enqwenelekayo, iya kwenza kakuhle. .
5. I-Bacon fat
I-Bacon fat luhlobo lwenyama yamafutha kwaye ukuba uqala ukuqokelela amathontsi asele kwisidlo sakusasa ngeCawe, awuyi kufumana ukunqongophala kweendlela zokusebenzisa esi sithako esityebileyo, kubandakanywa njengomlinganiselo olinganayo endaweni yokunciphisa. Oko kuthethiweyo, ngenxa yokuba ezo ziqwenga zokulunga zinetyuwa zihlala zinyangwa, zitshaya okanye zombini, incasa yazo eyahlukileyo inokwenza inkangeleko efihlakeleyo kwimveliso yakho egqityiweyo...ngoko khetha kuphela oku kubambethela izitya ezinokuphatha intwana yebhekoni. Iibhiskithi, nabani na?
ENXULUMENEYO: Ii-7 ezithatha indawo yePowder yokubhaka elunge kanye njengeyona nto iyinyani
