Iwo gumi nemaviri akanakisa ekutsiva Yega-Kuwedzera Upfu

Zvemukati

• 1. Hupfu-Hwese Hupfu + Mumiririri Anovirisa
• 2. Hupfu hwegorosi rose
• 3. Kupereterwa Hupfu
• 4. Amaranth Hupfu
• 5. Bhinzi neupfu hweBean
• 6. Oat Hupfu
• 7. Quinoa Hupfu
• 8. Cricket Hupfu
• 9. Rice Rupfu
• 10. Kokonati Hupfu
• 11. Nzungu Flours
• 12. Imwe nzira Flour Blends
• Icho Chinokosha

Kuzvisimudza wega hupfu hwegorosi chikafu chekicheni chevose vane ruzivo uye veamateur vabiki.

Nekudaro, zvinogona kubatsira kuve nesarudzo dzimwe nzira dzinobatsira.

Kunyangwe iwe uri kuyedza kugadzirisa kukosha kwehutano hweyako nzira yaunofarira, unoda kugadzira isina-gungwa vhezheni kana kungoti hauna hupfu hwekuzvisimudza paruoko, pane chinotsiva cheinenge mamiriro ese ezvinhu.

Heano gumi nemaviri akanakisa anotsiva eupfu-hwekuzvisimudza, kusanganisira sarudzo dzemahara.

1. Hupfu-Hwese Hupfu + Mumiririri Anovirisa

Zvese-chinangwa kana hupfu chena zvine hungwaru ndiko kutsiviwa kuri nyore kwazvo kweupfu hwekuzvisimudza. Imhaka yekuti hupfu hwekusimukira wega mubatanidzwa weupfu chena uye mbiriso.

Mukubika, kuvirisa kugadzira gasi kana mweya zvinoita kuti chikafu chisimuke.

Chinhu chinovirisa ndicho chinhu kana mubatanidzwa wezvinhu zvinoshandiswa kukurudzira maitiro aya. Mhinduro yacho inogadzira iyo yakajairika uye yakasviba kugadzirwa kwezvinhu zvakabikwa.

Iyo yekuvirisa mumupuri wekuzvisimudza unowanzo kubika hupfu.

Kemikari inovirisa mumiririri senge poda yekubheka inowanzo ine acidic (yakaderera pH) uye yakakosha (yakakwira pH) chinhu. Iyo acid uye chigadziko chinoita kana chabatanidzwa, ichigadzira CO2 gasi, iyo inobvumira iyo yakanaka yakabikwa kusimuka.

Unogona kugadzira furawa yako yekuzvisimudza uchishandisa imwe yeanotevera mbiriso.

• Poda yekubheka: Pamikombe mitatu yega (375 gramu) yeupfu, wedzera mashupuni maviri (10 magiramu) eupfu hwebheka.
• Kubika soda + kirimu yetartar: Sanganisa imwe-yechina teaspoon (1 gramu) yesoda yekubikira uye hafu yetiipuni (1.5 gramu) yekirimu yetartar kuti iite teaspoon imwe (5 gramu) yeupfu hwekubheka.
• Kubheka soda + buttermilk: Sanganisa imwe-yechina teaspoon (1 gramu) yekubheka soda uye hafu yekapu (123 gramu) yemafuta kuti uwane imwe teaspoon (5 gramu) yeupfu hwekubheka. Iwe unogona kushandisa yogati kana mukaka wakasviba pane buttermilk.
• Soda yekubheka + vhiniga: Sanganisa imwe-yechina teaspoon (1 gramu) yekubheka soda nehafu yetiipuni (2.5 gramu) yevhiniga kuenzana imwe yetiipuni (5 gramu) yeupfu hwekubheka. Unogona kushandisa jisi remoni pane vhiniga.
• Kubika soda + molasses: Sanganisa imwe-yechina teaspoon (1 gramu) yekubheka soda nechetatu mukombe (112 gramu) yemamorasi kuti ienzane netipuni imwe (5 gramu) yeupfu hwekubheka. Unogona kushandisa huchi pane mamora.

Kana iwe uri kushandisa inomiririra mumiriri iyo inosanganisira mvura, yeuka kudzikisira yako yekutanga recipe's yemvura zvemukati zvinoenderana.

Gadzira yako yega yega yekukwira furawa nekuwedzera iyo mbiriso mumiririri kune wenguva dzose, ese-echinangwa furawa.

2. Hupfu hwegorosi rose

Kana iwe uchida kuwedzera kukosha kwehutano hweresipi yako, funga nezveupfu hwese hwegorosi.

Hupfu hwese hwegorosi hune zvese zvinoumba zviyo zvezviyo, kusanganisira bran, endosperm uye utachiona.

Kutsvagurudza kunoratidza kuti vanhu vanogara vachidya zviyo zvakakwana vane mikana yekuita chirwere chemwoyo, mamwe kanzira, chirwere cheshuga uye zvimwe zvirwere zvinotapukira ().

Iwe unogona kutsiva yakazara-gorosi furawa zvakaenzana neiyo chena furawa, asi ramba uchifunga kuti ine inorema kusagadzikana. Kunyange chiri chakanakirwa nechingwa chine moyo uye muffin, inogona kunge isiri sarudzo yakanakisa yemakeke uye mamwe mafekeji akareruka.

Usakanganwa kuwedzera mbiriso mumiririri kana iwe uri kushandisa pachena yakazara-gorosi furawa panzvimbo pega-yekuzvisimudza hupfu.

Hupfu-hwegorosi hupfu hwese-hwezviyo hunotsiva hwega hwekusimudzira hupfu. Inoshandiswa zvakanyanya pazvinhu zvakabikwa zvine moyo senge chingwa nemufini.

3. Kupereterwa Hupfu

Spelled ndiyo tsanga yekare yose ine hutano hwakanyanya kufanana negorosi (2).

Inowanikwa mune ese akachenesa uye akazara-zviyo shanduro.

Iwe unogona kutsiva chipereti zvakaenzana kune wega-kusimuka furawa asi uchazoda kuwedzera unovirisa mumiriri.

Spelled yakawanda mvura inogadzikana kupfuura gorosi, saka ungangoda kushandisa zvishoma zvishoma mvura pane yako yekutanga recipe inoda.

Kufanana negorosi, chiperengo chine gluten uye haina kukodzera kune avo vanotevera chikafu chisina-gluten.

Hupereti hwakapetwa zviyo zvine guteni zvakafanana negorosi. Ungangoda kushandisa mashoma emvura mune yako kamukira kana uchitsiva nesipereti.

4. Amaranth Hupfu

Amaranth ndeyekare, isina gluten-isina pseudo-zviyo. Iine ese mapfumbamwe akakosha amino acids uye yakanaka sosi ye fiber, mavitamini uye zvicherwa ().

Kunyangwe nehunyanzvi isiri yezviyo, hupfu hweamaranth inokodzera kutsiva hupfu hwegorosi mune akawanda mapepi

Kufanana nedzimwewo zviyo, furawa yeAmaranth yakaoma uye ine moyo. Inoshandiswa zvakanakisa mapancake uye chingwa chinokurumidza.

Kana iwe uchida fluffier, mashoma dense magadzirirwo, 50/50 musanganiswa weamaranth uye hupfu hwakareruka hunogona kuburitsa zvaunoda mhedzisiro.

Iwe unozofanirwa kuwedzera chinovirisa mumupfu weamaranth, sezvo isina imwe.

Upfu hweAmaranth haina-gluten-isina, chikafu-dense pseudo-zviyo.Inoshandiswa zvakanakisa mapancake, chingwa chinokurumidza uye zvimwe zvinogadzirwa nemoyo zvakabikwa.

5. Bhinzi neupfu hweBean

Bhinzi chinhu chisingatarisirwe, chine hutano uye chisina guten chinotsiva hupfu hwekuzvisimudza mune zvimwe zvinhu zvakabikwa.

Bhinzi chinhu chakanaka chine fiber, mapuroteni nezvimwe zvicherwa. Tsvagiridzo inoratidza kuti kudya bhinzi nguva dzose kunogona kubatsira kudzikisa cholesterol (4).

Unogona kutsiva kapu imwe (224 gramu) yebhinzi dzakabikwa, dzakacheneswa pamwe chete nemumiririri wemukombe mumwe nemumwe (125 gramu) eupfu mumutsara

Bhinzi nhema inokodzera zvakanyanya pamabikirwo ayo anosanganisira cocoa, sezvo yavo tema tema ichave inoonekwa mune yekupedzisira chigadzirwa.

Zivai kuti bhinzi dzinobata mwando wakawanda uye dzine starch shoma pane hupfu hwegorosi. Izvi zvinogona kutungamira kune denser yekupedzisira chigadzirwa chisingazosimuke zvakanyanya.

Bhinzi chinhu chinopa utano, chisina guten-chinotsiva hupfu. Shandisa kapu imwe chete (224 gramu) yebhinzi yakacheneswa kana furawa yebhinzi mukapu imwe chete (125 gramu) yeupfu hwekuzvisimudzira wobva wawedzera chinomirisa.

6. Oat Hupfu

Oat furawa inzira yakazara-yezviyo kune hupfu hwegorosi.

Unogona kuitenga kana kuzviita nyore wega nekupuruzira oats akaomeswa muchikafu chekugadzira kana blender kusvikira vaita hupfu hwakatsetseka.

Oat furawa haimuke nenzira imwechete iyo furawa yegorosi inomuka. Iwe unozofanirwa kushandisa yakawedzera yekubheka poda kana imwe mbiriso mumiririri kuti uone kukwira kwakakodzera kweako kumagumo chigadzirwa.

Edza kuwedzera 2.5 mashupuni (12.5 gramu) yehupfu yekubheka pamukombe (92 gramu) yeupfu weoat.

Kana iwe uri kushandisa oat furawa nekuda kweiyo gluten allergies kana kusashivirira, ziva kuti oats anowanzo kuve akashatiswa ne gluten panguva yekugadzirisa. Kuti udzivise izvi, ita shuwa kuti urikutenga oat yakasimbiswa-isina oats.

Oat furawa izere-yezviyo imwe nzira kune yega-inokura hupfu iwe yaunogona kuzviitira nyore. Inoda imwe mbiriso inomiririra pane dzimwe hupfu kuti ive nechokwadi chekumuka kwakakodzera.

7. Quinoa Hupfu

Quinoa inozivikanwa pseudo-zviyo zvinorumbidzwa nekuda kwehuwandu hwayo hwepuroteni zvichienzaniswa nedzimwe tsanga. Kufanana neamaranth, quinoa ine zvese zvipfumbamwe zvakakosha amino acids uye haina guten.

Quinoa furawa ine ushingi, nutty flavour uye inoshanda kwazvo kune muffin uye nekukurumidza chingwa.

Iyo inowanzo kuve yakaoma kana ichishandiswa yega seyako-inokwira hupfu chinotsiva. Ndokusaka zviri nani kusanganiswa neimwe mhando yeupfu kana yakanyoroveswa zvigadzirwa.

Iwe unozofanirwa kuwedzera chinovirisa mumiririri kune chero mabikirwo mauri kutsiva quinoa furawa.

Quinoa furawa ipuroteni-yakafuma, isina hupfu hwegluten iyo yakanaka kune muffin uye chingwa chinokurumidza. Inonyanya kushandiswa pamwe chete neimwe mhando yeupfu nekuda kwekuoma kwayo.

8. Cricket Hupfu

Hupfu hwecriketi hupfu husina gluten hwakagadzirwa nemakiriketi akagochwa.

Inozvirumbidza mapuroteni epamusoro pane ese eupfu chinotsiva pane ino runyorwa, ine magiramu manomwe epuroteni mupuni-maviri (28.5-gramu) inoshumira.

Kana iwe ukashandisa hupfu hwekiriketi wega kutsiva hupfu hwekuzvisimudza, zvinhu zvako zvakabikwa zvinogona kupedzisira zvaoma uye kuoma. Zviri nani kuishandisa pamwe chete nehumwe hupfu hwekuwedzera kweprotein yekuwedzera.

Hupfu hwecriketi hauna kukodzera kune avo vanotevera chikafu chemidziyo kana vegan.

Kana iwe ukazopedzisira waedza nechinhu ichi chakasarudzika, yeuka kuti ungangoda kuwedzera mumiririri unovirisa kana recipe yako isingabatanidzi imwe kare.

Hupfu hwecriketi ipuroteni-yeupfu chinotsiva chakagadzirwa nemakiriketi akagochwa. Inoshandiswa zvakanyanya musanganiswa nehumwe hupfu, sezvo ichigona kuita zvinhu zvakabikwa kuoma uye kupwanyika kana zvichishandiswa zvega.

9. Rice Rupfu

Upfu hwemupunga hupfu husina gluten hwakagadzirwa nemupunga wakasviba kana mupunga chena. Kukakavara kwaro kwazvakarerekera uye kuwanika kwakapamhama kunoita kuti ive nzira inozivikanwa kune hupfu hwegorosi.

Hupfu hwemupunga hunowanzo shandiswa senzira yekukuchisa mumuto, sosi nemagiraivhi. Izvo zvinoshandawo zvakanaka kune zvakanyorova zvakabikwa zvinhu, senge makeke uye madomasi.

Hupfu hwemupunga hautore zvinwiwa kana mafuta zviri nyore sezvinoita hupfu hwegorosi, hunogona kugadzira zvinhu zvakabikwa mushy kana mafuta.

Rega mabatter uye musanganiswa weupfu wemupunga vagare kwekanguva vasati vabika. Izvi zvinovapa nguva yakawanda yekumwa zvinwiwa.

Hupfu hwemupunga hunonyanya kushandiswa pamwe chete nehumwe husina gluten yemhedzisiro zvakanyanya kufanana neupfu hwegorosi.

Iwe ungangoda mumiririri wemushonga kuti uone kuti mhedzisiro inoteedzera iya yeupfu hwekuzvisimudza.

Upfu hwemupunga inzira isina guten-kune hupfu hwegorosi. Iyo haina kupinza zvinwiwa kana mafuta zvakanaka, saka mabhatiri anogona kuda kugara kwechinguva asati abika. Deredza izvi kuburikidza nekubatanidza furawa yemupunga nemamwe marudzi eupfu.

10. Kokonati Hupfu

Hupfu hwekokonati hupfu hwakapfava, husina magluten hwakagadzirwa kubva munyama yekokonati yakaoma.

Nekuda kwemafuta ayo akakora uye akaderera starch zvemukati, hupfu hwekokonati unozvibata zvakasiyana zvakanyanya kupfuura zvimwe zviyo-zvakavakirwa hupfu mukubheka.

Iyo yakanyanyisa kupinza, saka iwe unozofanirwa kushandisa zvishoma pane kana waive uchishandisa gorosi hupfu. Kuti uwane mhedzisiro, shandisa chikamu chimwe muzvina kusvika chetatu mukombe (32-43 gramu) yeupfu hwekokonati mukapu yega yega (125 gramu) yefurawa yegorosi.

Upfu hwekokonati hunodawo kushandiswa kwemamwe mazai uye mvura kubata zvinhu zvakabikwa pamwechete. Kazhinji, shandisa mazai matanhatu nemukombe wese (128 gramu) yeupfu hwekokonati, pamwe nekapu imwe chete (237 ml) yemvura.

Iwe ungangodawo kuwedzera unovirisa mumiriri, asi izvi zvinogona kusiyana neresipi.

Nekuda kwekusiyana kukuru pakati peupfu hwegorosi nekokonati, inogona kunge iri zano rakanaka kushandisa mabikirwo akagadzirwa kare akagadzirirwa hupfu hwekokonati pane kuyedza kushandura yako.

Hupfu hwekokonati hupfu husina gluten hwakagadzirwa kubva kukokonati nyama. Mapepa anoshandisa coconut furawa segorosi yefura chinotsiva ingangoda shanduko yakakura kuti uwane mhedzisiro imwechete.

11. Nzungu Flours

Huta hupfu, kana nzungu chikafu, chisarudzo chisina hupfu hweguteni chakagadzirwa kubva kumati nzungu akasvibirwa akaiswa muupfu hwakatsetseka.

Ivo sarudzo yakanaka yekuwedzera fiber, mapuroteni uye mafuta ane hutano kumabikirwo akabikwa. Ivo zvakare vane yakasarudzika flavour zvinoenderana nerudzi rwemuti.

Iyo yakajairika nzungu hupfu ndeiyi:

• Almond
• Pecan
• Hazelnut
• Walnut

Kudzokorora chimiro chimwe cheupfu hwegorosi muzvinhu zvakabikwa, iwe unofanirwa kushandisa hupfu hwenzungu nemamwe marudzi ehupfu uye / kana mazai. Iwe unogona zvakare kuda kuwedzera iyo mbiriso mumiririri.

Hupfu hwenzungu hwakasiyana-siyana uye kuwedzerwa kukuru kune mapee crusts, muffin, makeke, makuki uye chingwa.

Chengetera nzungu mufiriji kana mufiriji, sezvo zvichikanganisa nyore.

Hupfu hwenzungu hunogadzirwa kubva pasi, nzungu mbishi. Vanoda kuwedzerwa kweimwe mhando yeupfu kana mazai, sezvo ivo vasingape chimiro chemidziyo yakabikwa sezvinoita hupfu hwegorosi.

12. Imwe nzira Flour Blends

Gluten- kana zviyo-zvisina zviyo hupfu hwakasanganiswa isarudzo yakanaka yekutora fungidziro kunze kwekushandisa akasiyana eupfu zvinotsiva.

Kana uchichinjana hupfu hwekusimukira kune mamwe marudzi eupfu, chigadzirwa chekupedzisira chingave chakasiyana pane zvawaitarisira kana mhedzisiro yako isingaenderane.

Kushandisa mubatanidzwa kana musanganiswa wemhando dzakasiyana dzeupfu kunogona kukubatsira kuti uve nechokwadi chekugadzirwa kwakanaka, kusimuka uye kunhuhwirira kweresipi yako pese paunoigadzira.

Kazhinji izvi zvakasanganiswa zveupfu zvakagadzirirwa kutevedzera hupfu-hwechinangwa. Nekudaro, iwe pamwe ungangoda chinovirisa mumiriri kuti uone kuti musanganiswa wako unozvibata senge yekuzvisimudza hupfu

Mafuraira akagadzirwa kare ari kuramba achiwanika muzvitoro zvikuru, kana, kana iwe uchinzwa kuyedza, unogona kuedza kuzviitira wega.

Kushandisa musanganiswa wakagadzirwa kana kugadzirirwa wehumwe hupfu hunobatsira kuona kusagadzikana mune yako gorosi-isina-isina kubheka kuedza.

Icho Chinokosha

Pane zvakawanda zvingasarudzwa zvekutsiva hupfu hwegorosi hwekuzvisimudza kana usina paruoko, zvinoda kugadziridza resipi yeanorwara kana kungoda kukwidziridzwa kwehutano hweresipi yako.

Mazhinji ezvinotsiva izvi zvinoda kushandiswa kwechinhu chakavirisa kubatsira zvinhu zvako zvakabikwa kumuka zvakanaka.

Hupfu hwakawanda husina gluten hunoshandiswa zvakanyanya musanganiswa nedzimwe nzira dzakadaro kuti unyatsoteedzera iwo mameseji, kusimuka uye kunhuvira kwezvinhu zvakabikwa zvegorosi.

Chikamu chekuda kuziva uye moyo murefu chinokurudzirwa kuyedza apo iwe uchiongorora idzi sarudzo dzakasiyana.

Kana kubheka kuyedza isiri yako mukombe wetii, musanganiswa wakagadzirwa-wehumwe hupfu inogona kunge iri nzira yakapusa yekuenda.