Ngakho-ke unesikhathi esengeziwe ezandleni zakho futhi iyiphi indlela engcono yokusisebenzisa kunokubhaka okuthile okumnandi? Njengoba uphenya ibhuku lokupheka, uthola isithombe sikaphaya esiphuphuma umlomo, cishe unganambitha ukwaneliseka okungaphambili. Kodwa njengoba uskena iresiphi, uyabona ukuthi ugeja isithako esibalulekile... ukufinyeza . Ungawukhiphi umsebenzi okwamanje ngoba ungakwazi, empeleni, uphumelele ngaphandle kwezinto. Sinezinye ezingcono kakhulu zokufushanisa kanye nakho konke odinga ukukwazi mayelana nendlela yokuzisebenzisa.
Kodwa okokuqala, kuyini ukufushanisa?
Njengoba kuvela, ukufinyeza kuyigama elibanzi kakhulu kunalokho abantu abaningi abakuqaphelayo—igama nje elithi catch-all elisetshenziselwa ukuchaza noma yiluphi uhlobo lwamafutha aqinile ekamelweni lokushisa. Kodwa sikujwayele kakhulu ukukucabanga njengegama elivamile le-Crisco (okungukuthi, ukufinyezwa kwemifino ekhiqizwa ngobuningi) kangangokuthi kungase kube incazelo esebenzayo. Ukubeka eceleni ubuhlakani, uma ubona ukufinyeza kuresiphi, ukufinyezwa kwemifino kuvame ukubizwa. Okwenza lesi sithako sihluke (kungakhathalekile ukuthi siwuluphi uhlobo) ukuthi singamaphesenti angu-100 amafutha, okusho ukuthi muhle kakhulu emsebenzini wawo. Futhi yimuphi umsebenzi ngempela lowo? Isikhathi sesifundo sesayensi esisheshayo.
Ukufushanisa kuthola igama lakho emthelela onawo enhlama. Ngokusho kwabangane bethu ku I-Bob's Red Mill , amafutha avimbela i-gluten ekwenzeni amabhamuza amakhulu egesi aphumela ekubhakeni okukhukhumezayo nokunomsoco, ngaleyo ndlela 'afinyeze' umkhiqizo oqediwe. Ngamanye amazwi, izinto zinesibopho sama-pie crusts namakhukhini acwebile. Ngakolunye uhlangothi, uzocindezelwa kanzima ukuze uthole ukufushanisa ohlwini lwesithako seresiphi yenhlama ye-pizza, isibonelo, njengoba lokhu kuthathwa njengenhlama ‘ende’ ekwazi ukwelula nokugingqika. I-takeway? Noma yimaphi amafutha aqinile ekushiseni kwegumbi angakwazi ukwenza umsebenzi—kodwa ukunciphisa imifino kuthatha ikhekhe (i-pun ehloselwe) njengoba konke amafutha.
Enye into okufanele uyazi mayelana nokunciphisa imifino: Ine-rep embi phakathi kwezazi zokudla okunomsoco. Lokho kungenxa yokuthi ekuqaleni yayiqukethe amafutha e-trans, umkhiqizo wenqubo ye-hydrogenation edingekayo ukuze i-morph amafutha yemifino ibe umkhiqizo oqinile ekamelweni lokushisa. Futhi ukudla amafutha amaningi e-trans kwandisa ingozi yokuba nesifo senhliziyo nesifo sohlangothi, kusho i-American Heart Association . Kulezi zinsuku, izinkampani eziningi zenze kabusha imikhiqizo yazo ukuze zisuse amafutha e-trans ekufinyezeni, kodwa kuseyisithako esicutshungulwe kakhulu ochwepheshe abaningi bezempilo abaxwayisa ngaso.
Manje njengoba usuyazi ukuthi yini ukufinyeza, yisikhathi sokuthola ukushintshaniswa kobuhlakani ekhishini lakho. Nazi ezinye izinto ezinhlanu ezinhle zokufushanisa ezizosindisa i-usukuunyawo.
1. Isinqumelo
Amafutha engulube anikezwe (aka isinqumelo) athatha indawo enhle yokufinyeza kwemifino ngezizathu ezimbalwa. Isinqumelo esithengwe esitolo sinomlingiswa ongathathi hlangothi, ongafani nomzala wayo wemifino, kanye nephesenti eliphezulu lamafutha akulungele wena monounsaturated, nguDkt. ngoba . (Noma kunjalo I-NPR's Usawoti uyaphawula ukuthi nakuba isinqumelo singcono kuwe kunamafutha emifino ane-hydrogenated ngokwengxenye njenge-Crisco, ayikakabi nempilo njengamafutha omnqumo.) Ungashintshanisa isinqumelo ukuze uthole ukufinyezwa kwemifino ngesilinganiso esingu-1:1 uma ubhaka futhi, ngiyabonga. endaweni yayo ephezulu yentuthu kanye namanzi aphansi, ungayisebenzisela ukuthosa okujulile. Qaphela: Isinqumelo esipakishiwe kwesinye isikhathi siba ne-hydrogenated, lapho sizoba namafutha, kodwa isinqumelo esimsulwa singathengwa ezitolo ezikhethekile namabhusha endawo.
2. Ibhotela
Ibhotela liyindawo evame kakhulu yokufinyeza imifino futhi kulula ukukuhlula njengoba amakhishi amaningi evamise ukugcwala induku noma ezimbili. Eqinisweni, ababhaki abaningi bakhetha ibhotela kunokunciphisa imifino ngesizathu esifanayo sithanda ukulisakaza ku-toast: ukunambitheka. Ibhotela lengeza ukunotha nokujula lapho lisetshenziswa esikhundleni sokufushanisa—qaphela nje ukuthi okuqukethwe kwamanzi amaningi kusho kancane ukubhaka okuncane 'okufushane'. Uma uthola lokhu kuyinkinga, zama ukwengeza enye yezipuni ezimbili zebhotela (noma unciphise isithako esiwuketshezi kuresiphi ngokuningi) ukuze uthole umsebenzi osheshayo futhi olula. Ukuze uthole indawo yokuma esekwe bhotela engcono nakakhulu, susa okuqukethwe kwamanzi ngokucacisa izinti ezimbalwa ozozenza ghee.
3. Amafutha kakhukhunathi
Kungenzeka ukuthi uwoyela kakhukhunathi usuphelile eminyakeni embalwa edlule, kodwa lesi sithako sasezindaweni ezishisayo sisenabalandeli abaningi—ikakhulukazi uma kuziwa ekubhakeni. Amafutha kakhukhunathi anamafutha amaningi kakhulu yingakho nje ethatha indawo enokwethenjelwa yokufinyeza. Faka esikhundleni ngezilinganiso ezilinganayo—vele ukhumbule ukuthi umkhiqizo wakho oqediwe ungase ube nephunga elimnandi likakhukhunathi noma iphunga elimnandi. (Ukuze ugweme le nkinga, khetha amafutha kakhukhunathi acwengisisiwe—kunokuba angacolisisiwe.)
4. Imajarini
Leli bhotela lingasetshenziswa esikhundleni sokunciphisa imifino ngokulandela isilinganiso esingu-1:1—ngakho-ke uma unokuthile esandleni, yenza sengathi awukholwa ukuthi akulona ibhotela bese uqala ukubhaka. Yiqiniso, imajarini ayinakho ukunambitheka okumnandi okufana nebhotela langempela futhi igaywa kakhulu (yingakho izazi eziningi zokudla zingakuncomi )—kodwa uma kuziwa ekwakheni umphako obhakiwe ngendlela oyifunayo, izokwenza kahle. .
5. Amafutha e-bacon
Amafutha kabhekeni awuhlobo lwesinqumelo futhi uma uqala ukuqoqa ukuconsa okusele kwasekuseni ngeSonto, ngeke uthole ukushoda kwezindlela zokusebenzisa lesi sithako esicebile, okuhlanganisa nokuthatha indawo yesilinganiso esilinganayo sokufinyeza. Sesikushilo lokho, ngenxa yokuthi lezo zicucu zobuhle ezinosawoti zivame ukuphulukiswa, zibhenywe noma kokubili, ukunambitheka kwakho okuhlukile kungase kwenze ukubukeka okucashile kumkhiqizo wakho oqediwe...ngakho-ke khetha kuphela lokhu okumiselela izitsha ezikwazi ukuphatha ingcosana kabhekeni. Amabhisikidi, ubani?
OKUhlobene: Izithako Eziyisi-7 Zokubhaka Impushana Enhle Njengento Yangempela
