Iwo manomwe Akanyanya Ekutsiva eSour Cream

Zvemukati

• Zvikonzero Zvaungangoda Chinotsiva
• 1-4: Dairy-Yakavakirwa Vanotsiva
• 1. Yogati yechiGiriki
• 2. Cottage Cheese
• 3. Crème Fraîche
• 4. Ruomba
• 5-7: Asina-Misi Dzimwe nzira
• 5. Mukaka weKokonati
• 6. Cashews
• 7. Soy
• Icho Chinokosha

Sirimu kirimu chinhu chakakurumbira chinoviriswa chemukaka chigadzirwa chinodyiwa munzira dzakasiyana siyana.

Iyo inowanzo shandiswa se condiment pamusoro pemidziyo sopu uye mbatatisi dzakabikwa, asi inogona zvakare kushandiswa sechinhu chinogadzirwa muzvinhu zvakabikwa semakeke, makuki nemabhisikiti.

Iyo inogadzirwa nekubatanidza kirimu, inova iyo yepamusoro-mafuta rukoko yakakwenenzverwa kubva kumusoro kwemukaka wakazara, iine lactic acid mabhakitiriya. Aya mabhakitiriya anodya shuga mukirimu, inozivikanwawo se lactose, uye inosunungura lactic acid sechinhu chakasviba.

Iyo lactic acid inokonzeresa kuti kirimu iwedzere kuva acidic, zvichikonzeresa tangy, kuravira kwakashapa

Nepo kirimu yakasviba chiri chikafu chakakurumbira chevakawanda, vamwe vanhu havagone kana kusada kuchishandisa nekuda kwezvavanofarira, kusashivirira kana kusagadzikana.

Ichi chinyorwa chinonyora zvinomwe zvakanakisa zvinotsiva kirimu yakasviba, kusanganisira mashandisiro avo.

Zvikonzero Zvaungangoda Chinotsiva

Ungangoda kutsiva muto wakasviba nekuda kwezvikonzero zvakasiyana, zvinosanganisira:

• Misi allergies: Mukaka weCow ndeye allergen yakajairika. Pakati pe3-3% yevana vari pasi pemakore matatu vane allergiki kumukaka. Kunyangwe zviverengero zvichiratidza kuti vangangoita makumi masere muzana evana vanopfuura izvi zvinopesana, vamwe vanhu vanofanirwa kudzivirira mukaka wehupenyu hwese (1).
• Kusagadzikana kweLactose: Lactose ishuga inowanikwa muzvigadzirwa zvemukaka. Vanhu vane lactose vasingashiviriri havagone kuiputsa nekuda kwekushomeka kwe lactase, iyo enzyme inodiwa kupaza lactose (2, 3).
• Kudya kwevegan: Vamwe vanosarudza kusaisa zvigadzirwa zvemhuka kubva kuzvikafu zvavo. Semuenzaniso, avo vari pachikafu chevegan vanodya zvakasimwa-zvinodyiwa zvekudya nekuda kwezvikonzero zvakawanda, zvinosanganisira hutano, hutano hwemhuka uye kunetsekana kwezvakatipoteredza.
• Zvikonzero zvehutano: Vanhu vazhinji vanodzivirira mukaka nemukaka zvigadzirwa nekuda kwezvikonzero zvinoverengeka zvehutano, zvinosanganisira ganda uye hutano hwehormone, nepo vamwe vari kunetsekana nezvekushandiswa kwemishonga inorwisa mabhakitiriya uye mahormone ekukura mumombe dzemukaka (,).
• Kudya kwakaderera-mafuta: Kazhinji kirimu yakasviba yakawanda mumafuta. Muchokwadi, 91% ye macalorie mune echinyakare mukrimu anouya kubva kumafuta. Kunyangwe ichi chikafu chakakosha zvakanyanya, vanhu vazhinji vanosarudza kucheka mafuta kana vachiedza kuburitsa mamwe mapaundi (6).
• Ravidza kana kushaikwa chinhu: Vamwe vanhu havana hany'a nekuvavira kwekirimu rinovava. Kana kuti zvimwe chinotsiva chinodiwa nekuti hapana kirimu yakasviba inowanikwa kubheka keke raunofarira kana pamusoro payo ichangobva kugadzirwa poto yechili.

Vamwe vanhu havagone kana havazodya ichi chinozivikanwa condiment nekuda kwezvikonzero zvakawanda.

Neraki, yakawanda yemakaka uye isiri yemukaka dzimwe nzira dzinoitsiva kwazvo.

1-4: Dairy-Yakavakirwa Vanotsiva

Kune akatiwandei akanaka emukaka sarudzo dzekutsiva kirimu yakasviba, kusanganisira yechiGreek yogati, kottage chizi, crème fraîche uye buttermilk.

1. Yogati yechiGiriki

Yechi yoghurt inogadzira yakanakisa kumira-mukati yekirimu yakasviba.

Nepo yogati yenguva dzose iine yakakwira muzana muzana yemvura, kana whey, yogati yechiGreek yakamanikidzwa kubvisa chikamu chikuru cheayo mavhiri. Mhedzisiro yacho iri gobvu, tangier vhezheni yeyogati iyo yakafanana zvikuru nekirimu yakasviba.

Uyezve, yogati yechiGreek yakaderera mumacalorie nemafuta uye yakakwira mumapuroteni kupfuura akazara-anovava kirimu.

Rimwe ounce (28 gramu) yenguva dzose yogati yechiGreek ine 37 macalorie, 3 gramu emafuta uye 2 gramu eprotein. Chiyero chakaenzana chemafuta akazara anovava ane 54 macalorie, 6 gramu emafuta uye 1 gramu yeprotein (6, 7).

Yechi yoghurt inogona kushandiswa seinotsiva mumadhips, kupfeka uye toppings.

Pamusoro pezvo, zvikamu zvakaenzana zvemafuta akazara eGreek yogati inogona kushandiswa panzvimbo yekamuki yakasviba mune chero nzira yekubikisa, kusanganisira zvinhu zvakabikwa.

Pfupiso: Yechi yoghurt yogati yakasvinwa ine hukobvu hwakafanana nekirimu yakasviba. Nekudaro, iyo yakaderera mumacalorie nemafuta uye inogona kushandiswa sekutsiva kirimu yakasviba mune akawanda maresipi.

2. Cottage Cheese

Iyi chizi ine nhoroondo yakapfuma. Muchokwadi, zita rekuti kottage chizi rinofungidzirwa kuti rakagadzirwa muzana ramakore rechi18 apo vagari vekuAmerican vakashandisa mukaka zvasara kubva mukugadzira ruomba kuti vagadzire chizi yakapfava mudzimba dzavo diki dzinonzi dzimba dzekugara.

Cottage chizi ndeye chizi curd chigadzirwa. Makakisi ndiwo akasimba zvikamu zvemukaka zvakasara kubva mukugadzira cheesemaking, nepo whey iri chikamu chemvura.

Iyo yakapfava ine yakapfava uye yakasviba mameseji. Uyezve, inopihwa mumhando dzakasiyana dzemafuta uye masizi e curd, kubva padiki kusvika padiki.

Zvakare, kottage chizi yakanyanya kuderera mumacalorie nemafuta uye yakakwira mumapuroteni kupfuura kirimu yakasviba.

Hafu yekapu (112 gramu) ine 110 macalorie, 5 gramu emafuta uye 12.5 gramu eprotein. Nezvekutaura, hafu yekapu yemusiki wakasviba ine 222 macalorie, 22 gramu emafuta uye 2.5 magiramu eprotein (6, 8).

Ichi chizi inogadzira yakanakisa yakaderera-mafuta, yakakwira-protein chinotsiva.

Muchokwadi, imwe kapu yekotji chizi inogona kusanganiswa ne 4 mashupuni emukaka uye 2 mashupuni emuto wemonimu kutsiva kirimu yakasviba mune chero nzira.

Pfupiso: Cottage cheese inotapira, yakapfava chizi iyo yakaderera mumacalorie nemafuta uye yakanyanya kukwirisa muprotein kupfuura mukirimu wakasviba. Inogona kusanganiswa nemukaka uye muto wemonimu kuti ushandiswe panzvimbo yekirimu yakasviba mumarepepe.

3. Crème Fraîche

Crème fraîche zvinoreva kuti nyowani kirimu. Ichi chigadzirwa chemukaka chakafanana chaizvo nekirimu yakasviba uye chakagadzirwa nekuwedzera hutachiona tsika kune heavy cream.

Kunyange yakafanana nekisiki yakasviba, crème fraîche ine mukobvu, chizi-senge kusachinja-chinja uye kunhuhwirira kwayo kushoma tangy.

Kusiyana nekottage chizi uye yogati yechiGreek, ine huwandu hwakawanda hwemafuta uye macalorie kupfuura mukirimu wakasviba. Nekudaro, inogona kunge isiri sarudzo yakanakira avo vanoverenga macalorie.

Rimwe-ounce (28-gramu) rinoshandira mapakeji zana macalorie uye magiramu gumi nemaviri emafuta, ayo anoda kusvika zvakapetwa huwandu hwacho mukirimu wakasviba (6, 9).

Kunyangwe crème fraîche iri chikafu chine macalorie, ayo akakora emafuta anoita kuti ive chinhu chakanakisa mumuto nemuto, sezvo uchigona kuibika usinganetseke nezvekuparadzana.

Crème fraîche inogona kushandiswa seyakareruka-kune-imwe chinotsiva kirimu yakasviba, asi ramba uchifunga kuti kunaka kwayo kwakanyanya kunogona kusangana mukuravira kwechikafu.

Pfupiso: Crème fraîche yakafanana chaizvo nekirimu yakasviba asi yakakwira mumafuta uye macalorie. Inogona kushandiswa seimwe-kune-imwe kutsiva, asi kunaka kwayo kwakapfava kunogona kuchinja kuravira kwemaresipi.

4. Ruomba

Pachinyakare, izwi rekuti buttermilk rinoreva iyo yakasara yemvura kubva mukugadzira bhotoro kubva kune yakasarudzika kirimu.

Izvi zvaisanganisira kusiya mukaka kunze kwekuzorora kwenguva yakati. Yaitendera kirimu nemukaka kuti zviparadzane, zvichisiya mukobvu wekrimu yepamusoro unoshandiswa mukugadzira mafuta.

Munguva yekuzorora, zvakasikwa zvichiitika lactic acid mabhakitiriya akavirisa shuga yemukaka, zvichikonzera kune tangy mvura inonzi buttermilk.

Kunyangwe ichiri kujairika muIndia nePakistan, inoshandiswa zvisingawanzo muWest.

Kufanana nekirimu yakasviba, yekutengesa buttermilk inonamirwa, nehutachiona hwakawedzerwa mukati mushure mekupisa.

Kunyangwe kuravira kwayo kwakangofanana kwakafanana nekirimu yakasviba, iri mvura uye inogona kungoshandiswa kutsiva kirimu yakasviba muzvinhu zvakabikwa kana kupfekedzwa.

Pfupiso: Buttermilk imvura ino tangy iyo inogona kushandiswa sekutsiva kirimu yakasviba muzvinhu zvakabikwa kana kupfeka.

5-7: Asina-Misi Dzimwe nzira

Pamusoro pevomiririri vemukaka mukirimu wakasviba, kune dzimwe nzira dzisiri dzemukaka dzaungashandisa. Idzi sarudzo dzakasarudzika vegan dzinosanganisira mukaka wekokonati, mashee uye zvigadzirwa zesoya.

5. Mukaka weKokonati

Mukaka wekokonati yakasarudzika isiri yemukaka imwe nzira kune yakasviba kirimu.

Isingafanirwe kuvhiringidzwa nemvura yekokonati, mukaka wekokonati unobva munyama yekokonati ichangobva kugadzirwa.

Icho chinhu chinonyanya kudyiwa muSoutheast Asia, South America neCaribbean chikafu uye chave kuwedzera mukurumbira muNorth America.

Mukaka wekokonati hauna-lactose uye vegan, ichiita sarudzo huru kune vanhu vane mukaka kusagadzikana kana kurambidzwa kwekudya (10).

Sezvineiwo, inogadzira yakasarudzika kutsiva kirimu yakasviba.

Kirimu pamusoro pemafuta akazara ekokonati mukaka anogona kubviswa uye kusanganiswa neapuro cider vhiniga, jisi remonimu uye gungwa munyu kuti ushandiswe seyakagadzika-yakasviba muto wekirimu kutsiva kumusoro kwaunofarira madhishi.

Yakazara-mafuta mukokonati mukaka unogona zvakare kugadzira yakanakisa yakasviba kirimu kutsiva mune zvakabikwa zvinhu. Ingo wedzera 1 punipuni yejimu remonimu mukombe wega wega wemukaka wekokonati kutevedzera kuravira kwakasviba.

Pfupiso: Mukaka wekokonati ndeye vegan-inoshamwaridzika yakasviba kirimu inotsiva iyo inogona kushandiswa nyore nyore mune akawanda mabikirwo.

6. Cashews

Kunyangwe zvingangouya sekushamisika, masheya anoita chinzvimbo chikuru chekirimu yakasviba.

Mashese ibutiri, nzungu dzinotapira dzakakwirisa mumafuta. Mafuta avo akawandisa ndizvo zvinoita kuti vave yakasarudzika yemukaka-isina imwe kirimu yakasviba.

Rimwe ounce (28 gramu) rinopa macalorie 155 uye magiramu gumi nemaviri emafuta. Masheya ndiwo manyuko eprotein zvakare, pa5 gramu paunzi (11).

Yakapfuma uye tangy vegan yakasviba kirimu inogona kuitwa nekusanganisa yakakangwa macashews nevhiniga, juisi remoni uye gungwa munyu.

Ichi chisina mukaka-chisina muto wekirimu chinotsiva chinoita kuwedzera kukuru kumasobho uye padivi madhishi, kunyange zvingave zvisina kunaka kubheka.

Pfupiso: Cashews inzara ine mafuta mazhinji ayo anogona kunyoroveswa uye kusanganiswa nevhiniga, muto wemonimu uye munyu weiyo vgan vhezheni yemuto wakasviba.

7. Soy

Kune akawanda ekutengesa soy-based sour kirimu zvinotsiva pamusika izvo zvakakodzera kune vegans uye avo vane allergiki kune zvigadzirwa zvemukaka.

Mazhinji soy-based sour cream dzimwe nzira dzine huwandu hwakaenzana hwemakori uye mafuta sechinhu chaicho.

Semuenzaniso, yakajairwa 1-ounce inoshandiswa nesoy-based sour cream ine 57 macalorie uye magiramu mashanu emafuta, nepo iyo yakafanana kirimu yakasviba ine makumi mashanu emakori uye magiramu matanhatu emafuta (6, 12).

Uyezve, zvigadzirwa izvi zvinogona kushandiswa seimwe-kune-imwe kutsiva kirimu inovavira mumabikirwo uye kubheka, ichivaita sarudzo iri nyore kune avo vasingadyi mukaka.

Nekudaro, izvo zvinowanzo zvine huwandu hwezvigadzirwa, kusanganisira mashuga akawedzerwa uye zvinodzivirira, izvo vamwe vanhu vangangoda kudzivirira nekuda kwezvikonzero zvehutano.

Neraki, iwe unogona nyore nyore kugadzira soy-yakavakirwa vhezheni yekirimu yakasviba kumba. Simply sanganisa silken tofu nemaapuro cider vhiniga, mandimu uye munyu.

Pfupiso: Zvekutengesa kana zvekugadzira soy-based sour cream anokodzera vegans uye avo vane allergies kumukaka. Dzinogona kushandiswa panzvimbo yemukirimu wakasviba mumarepepe.

Icho Chinokosha

Kirimu yakasviba chinhu chinonyanya kuzivikanwa. Nekudaro, vamwe vanhu vanoda imwe inonaka imwe nzira nekuda kweanosemesa, zvavanofarira kana nekuda kwekuti ivo vangangoda kutsiviwa nekukurumidza yeresipi.

Neraki, kune akasiyana akasiyana akakodzera emukaka uye asiri emukaka kumira-ins yekirimu yakasviba.

Mimwe yekumukirimu inotsiva inoshandiswa zvakanyanya kukwikwidza uye kupfeka, nepo vamwe vachiita yakanakisa yekuwedzera kune zvakabikwa zvinhu.

Kana iwe uchitsvaga chinotsiva kirimu yakasviba isingazokanganisa kunhuvira kwedish yako yaunofarira, kusarudza sarudzo kubva pane iyi runyorwa ndiyo nzira yekuenda.