Ndiye muli ndi nthawi yowonjezera m'manja mwanu ndipo ndi njira yabwino iti yogwiritsira ntchito kuposa kuphika chokoma? Pamene mukuwerenga bukhu lophikira, mupeza chithunzi cha chitumbuwa chothirira pakamwa, mutha kulawa kukhutitsidwa kwamtsogolo. Koma mukamasanthula Chinsinsi, mumazindikira kuti mukusowa chinthu chofunikira ... kufupikitsa . Osataya ntchito pakadali pano chifukwa mutha, kwenikweni, popanda zinthu. Tili ndi zoloweza m'malo zabwino kwambiri zofupikitsa komanso zonse zomwe muyenera kudziwa za momwe mungagwiritsire ntchito.
Koma choyamba, kufupikitsa ndi chiyani?
Monga momwe zikukhalira, kufupikitsa ndi nthawi yotakata kwambiri kuposa momwe anthu ambiri amaganizira-ndi mawu ongogwira okha omwe amagwiritsidwa ntchito kufotokoza mtundu uliwonse wa mafuta omwe amakhala olimba kutentha. Koma takhala tizolowera kuganiza kuti ndi dzina lodziwika bwino la Crisco (mwachitsanzo, kufupikitsa masamba opangidwa mochuluka) kotero kuti lingakhalenso tanthauzo logwira ntchito. Kuyika ukadaulo pambali, mukawona kufupikitsa mu Chinsinsi, kufupikitsa masamba ndizomwe zimayitanidwa. Chomwe chimasiyanitsa chophatikizira ichi (mosasamala mtundu) ndikuti ndi mafuta 100 peresenti, zomwe zikutanthauza kuti ndi zabwino kwambiri pantchito yake. Ndipo ndi ntchito yanji imeneyo kwenikweni? Nthawi yophunzira mwachangu sayansi.
Kufupikitsa kumatenga dzina lake kuchokera ku zotsatira zake pa mtanda. Malinga ndi anzathu pa Bob's Red Mill , mafutawa amalepheretsa gilateni kupanga thovu lalikulu la gasi lomwe limapangitsa kuti pakhale zophika bwino zophika bwino, motero 'afupikitsa' chomaliza. Mwa kuyankhula kwina, zinthuzo zimapanga ma pie crusts ndi crispy cookies. Kumbali yakutsogolo, mungakhale ovuta kupeza kufupikitsa pamndandanda wophatikizika wa Chinsinsi cha mtanda wa pizza, mwachitsanzo, popeza izi zimatengedwa ngati mtanda 'wautali' womwe ungathe kutambasula ndikugudubuza. Zotengera? Mafuta aliwonse omwe amakhala olimba kutentha kwa chipinda amatha kugwira ntchitoyo-koma kufupikitsa masamba kumatenga keke (pun) chifukwa ndi zonse mafuta.
Chinthu chinanso choti mudziwe za kufupikitsa masamba: Ili ndi mbiri yoyipa pakati pa akatswiri azakudya. Ndichifukwa chakuti poyamba munali mafuta a trans, omwe amapangidwa ndi njira ya hydrogenation yomwe imafunika kuti mafuta a masamba apangidwe kukhala chinthu cholimba cha kutentha. Ndipo kudya mafuta ochulukirapo ambiri kumawonjezera chiopsezo chokhala ndi matenda amtima ndi sitiroko, ikutero American Heart Association . Masiku ano, makampani ambiri asinthanso zinthu zawo kuti achotse mafuta osinthika kuti asafupikitse, koma akadali chinthu chokonzedwa bwino chomwe akatswiri ambiri azaumoyo amachenjeza.
Tsopano popeza mukudziwa kuti kufupikitsa ndi chiyani, ndi nthawi yoti mupeze kusinthana kwanzeru kukhitchini yanu. Nazi zina zazikulu zisanu zoloweza m'malo mwa kufupikitsa zomwe zingapulumutsetsikuphazi.
1. Mafuta anyama
Mafuta a nkhumba (aka mafuta anyama) ndi abwino m'malo mwa kufupikitsa masamba pazifukwa zingapo. Mafuta anyama ogulidwa m'sitolo amakhala osalowerera ndale, mosiyana ndi msuweni wake wamasamba, komanso mafuta ambiri abwino kwa inu omwe ali ndi monounsaturated, ndi Dr. chifukwa . (Ngakhale NPR ndi Mchere amanena kuti ngakhale mafuta anyama ndi abwino kwa inu kusiyana ndi mafuta a masamba a hydrogenated pang'ono monga Crisco, akadali opanda thanzi monga, tinene, mafuta a azitona.) Mukhoza kusinthanitsa mafuta anyama kuti mukhale ofupikitsa masamba pa chiŵerengero cha 1: 1 pophika ndipo, zikomo. Kumalo ake otsikira utsi komanso madzi otsika, mutha kuyigwiritsa ntchito pokazinga mozama. Zindikirani: Mafuta anyama ophatikizika nthawi zina amakhala ndi hydrogenated, motero amakhala ndi mafuta ochulukirapo, koma mafuta anyama anyama amatha kugulidwa m'masitolo apadera komanso mabutchala am'deralo.
2. Batala
Butter ndiye choloweza m'malo mwa kufupikitsa masamba ndipo kusavuta kwake ndi kovuta kumenya chifukwa makhitchini ambiri amakhala ndi ndodo kapena ziwiri. Ndipotu, ophika ambiri amakonda batala kufupikitsa masamba chifukwa chomwe timakonda kufalitsa pa toast: kukoma. Butter amawonjezera kulemera ndi kuya akagwiritsidwa ntchito m'malo mwa kufupikitsa - dziwani kuti ndi madzi ochulukirapo amatanthauza pang'ono zochepa 'zofupikitsidwa' kuphika. Ngati mupeza kuti izi ndizovuta, yesani kuwonjezera supuni imodzi kapena ziwiri za batala (kapena kuchepetsa chosakaniza chamadzimadzi mu Chinsinsi) kuti mugwiritse ntchito mwamsanga komanso mophweka. Kuti muyimemo batala wabwinoko, chotsani madziwo pofotokozera timitengo tochepa topanga ghee.
3. Mafuta a kokonati
Mafuta a kokonati kuyambira zaka zingapo zapitazo atha kutha, koma chophika chotenthachi chimakhala ndi mafani ambiri, makamaka pankhani yophika. Mafuta a kokonati ali ndi mafuta ambiri, chifukwa chake ndi odalirika m'malo mwa kufupikitsa. Lowetsani m'malo molingana - ingokumbukirani kuti chomaliza chanu chikhoza kukhala ndi kununkhira kowoneka bwino kwa kokonati kapena kununkhira. (Kuti mupewe nkhaniyi, sankhani mafuta oyengedwa-osati osayengedwa.)
4. Margarine
Kugogoda kwa batala kungagwiritsidwe ntchito m'malo mwa kufupikitsa masamba motsatira chiŵerengero cha 1: 1 - kotero ngati muli ndi zina, yerekezerani kuti simungakhulupirire kuti si batala ndikuyamba kuphika. Zoonadi, margarine alibe kukoma kokoma kofanana ndi batala weniweni ndipo amapangidwa mopambanitsa (ndicho chifukwa chake akatswiri ambiri a kadyedwe samalimbikitsa )—koma akafika popanga chakudya chophikidwa ndi mmene akufunira, chidzachita bwino. .
5. Mafuta a nyama yankhumba
Mafuta a nyama yankhumba ndi mtundu wa mafuta anyama ndipo ngati mutayamba kutolera zotsalira za chakudya cham'mawa cha Lamlungu, simupeza njira zoperewera zogwiritsira ntchito chosakaniza cholemerachi, kuphatikizapo ngati choloweza m'malo mofupikitsa. Izi zati, chifukwa mikwingwirima yamchereyo nthawi zambiri imachiritsidwa, kusuta kapena zonse ziwiri, kununkhira kwake kosiyana kumatha kupangitsa mawonekedwe anu kukhala osawoneka bwino ... Mabisiketi, aliyense?
Zogwirizana: 7 Zolowa M'malo mwa ufa Wophika Zomwe Ndi Zabwino Monga Zomwe Zili Zenizeni
