Icho chinonzi Heck Chingwa Mbiriso, Chaizvoizvo?

Zvemukati

• Chii chinonzi mbiriso yekudya zvinovaka muviri?
• Heano zvimwe pane izvo zvinobatsira zvehutano
• Nzira yekudya mbiriso yezvokudya
• "Cheesy" Yakakangwa Chickpeas
• "Cheesy" Kale Chips
• Ongororo ye

Wakaona mbiriso yekudya yakasaswa pamasadhi uye miriwo yakakangwa, uye ungangodaro wakanzwa vezvehutano vachikuudza kuti zviwedzere kuwedzerwa pamahwendefa ako, asi chii chaizvo ndizvo mbiriso inovaka muviri-uye ndedzipi hutano hwainopa? Pano, Jennie Miremadi, MS, musanganiswa wezvehutano uye EFT murapi, anovhenekera ichi chikafu chikuru, kana iwe ungati, super flake?

Chii chinonzi mbiriso yekudya zvinovaka muviri?

Kazhinji yakatumidzwa zita rekuti "nooch," inzira isingaite yeiyo mbiriso (iyo saccharomyces cervisae strain, kuva yakanangana), uye Miremadi inoti yakasimwa pane zvimwe zvekudya, senge nzimbe uye beet molasses, uye wozogadziriswa (kukohwa, kuwacha, kuisa pasteurize, kuoma) kuti uzviwane pamatanho ekugadzirira-kudya. Zvinoshamisa kuti, kunyange zvakadaro, haina kana shuga kana kuravira kunotapira, zvisinei nekwakabva pazvikafu zvine shuga inongoitika. Kutaura zvazviri, zvakasiyana chaizvo. Mbiriso yezvokudya zvinovaka muviri ine hupfumi, nutty, cheese-sekuravira kunogona kuwedzera kunaka kwezvokudya zvakawanda zvinonaka zvevegan," anodaro Miremadi. Uye nekuti inouya yeyellow flakes kana fomu yehupfu, zviri nyore kwazvo "guruva" pane zvekudya kuti utange yako kunhu-uye hutano hunobatsira-kumusoro notch. (Kutsvaga dzimwe nzira dzekudzora pamukaka kana kutema macalorie zvishoma nekudzikisira chizi yako? Edza izvi Cheese-Yemahara Pizza Recipes Saka Zvakanaka Iwe Hautomboshaya Cheese.)

Heano zvimwe pane izvo zvinobatsira zvehutano

Mbiriso inovaka muviri inowanzosimbiswa nemavhitamini eB, anosanganisira thiamin, riboflavin, niacin, vhitamini B6 uye B12, anodaro Miremadi, izvo zvese zvinobatsira kushandura chikafu kuita huni kuitira kuti upedze zuva uchinzwa simba. Vitamini B12 inonyanya kukosha kune vegans uye zvinomera. "Vanogona kuomerwa nekuwana huwandu hwakakwana hwevhitamini mukudya kwavo nekuti inowanikwa muzvigadzirwa zvemhuka sehove, nyama yemombe, chiropa, uye zvigadzirwa zvemukaka, asi kazhinji hazviwanikwe mukudya kwezvirimwa," anowedzera. Sangano reNational Institutes of Health rinokurudzira 2.4 mcg yeB12 pazuva, saka kumwaya mapuniko maviri chete embiriso yezvikafu pane maveji akagochwa inzira iri nyore yekusangana neushoma hwako hwezuva nezuva.

Bhonasi: Miremadi anoti mbiriso inovaka muviri zvakare yakanaka sosi ye selenium uye zinc, iyo inobatsira kusimudzira immune mashandiro, uye nemagiramu matatu efiber uye manomwe magiramu eprotein mumapupuni maviri, haisi zano rakaipa kuti uwedzere kune yako mushure mekurovedza muviri. kupora chikafu. (Tarisa uone aya aunofarira Post-Workout Snacks kubva kuVarairidzi.)

Nzira yekudya mbiriso yezvokudya

Kutenda kune cheesy flavour, mbiriso inovaka muviri inzvimbo huru isiri-mukaka inotsiva avo vasingakwanisi kana kusarudza kusadya mukaka, anodaro Miremadi. "Inzira iri nyore yekudzokorora chizi chinonaka chisingaravidze super fake," anodaro. Unoda kumwe kufemerwa? "Rimwaya pamapupuri, kana kuti panzvimbo peParmesan, rishandise mumuto wepesto," anodaro. (Edza chero ipi yeiyi 12 Healthy Pesto Recipes Isingabatanidzi Pasta kuti utange.)

Kana iwe uchingoda kuyedza maitiro echikafu uye usingave nekusagadzikana kwemukaka, Miremadi anoti unogona kusanganisa imwe mukapu yeGreek yoghurt (vegans vanogona kushandisa isina kunyoroveswa kokonati yoghurt) kune inofarira savory-inotapira-tart flavour musanganiswa. Uye nekuti miriwo haina vhitamini B12, iye anokurudzira kuiwedzera kune veggie-based chikafu, mativi, uye zvinwiwa zvekudya kuti uwane kurongeka kwakaringana. Iwe unogona zvakare kupomba popcorn yako nekusaswa kwembiriso inovaka - kungokanda nemafuta emuorivhi nemunyu, zvakare, kana kushandura broccoli yakakangwa kuita cheesy yakakangwa padivi dish nekukanda veggie nembiriso yekudya usati wabika.

Kuti uwane chikafu chinonaka, edza iyi recipe ye "Cheesy" yakakangwa Chickpeas

"Cheesy" Yakakangwa Chickpeas

Zvisungo:

1 16-oz. anogona chickpeas

1 tbsp. mafuta omuorivhi

1/3 mukombe mbiriso yezvikafu zvinozunguzika

1 teaspoon yakasvuta paprika

Mafambiro:

1. Pre-heat oven kusvika 400 degrees F.

2. Dhonza uye sukurudza pizi uye woma nepepa tauro.

3. Kanda nhokwe nemafuta emuorivhi, mbiriso inovaka muviri, uye paputa paprika.

4. Bika kwemaminetsi makumi matatu kusvika makumi mana kusvika zvasvuuka uye shava yegoridhe. Fwanya nemunyu uye rega itonhorere. Nakidzwa!

Iwe unogona zvakare sub chickpeas yeakagurwa kare muMiremadi's "Cheesy" Kale Chips recipe.

"Cheesy" Kale Chips

Zvisungo:

1/2 mukombe yakasvibirira macashews akanyoroveswa kwemaawa mana, ndokudirwa

4 makapu kare, akachekwa

1/4 mukombe mbiriso yezvokudya

2 tbsp. coconut kana maorivhi

Sora Himalaya kana gungwa munyu

Dhonza pepper cayenne

Mafambiro:

1. Preheat oven kusvika 275 degrees F. Wedzera kare mundiro yekuvhenganisa nemuorivhi kana kokonati mafuta uye shandisa maoko kuti ufukidze kare nemafuta.

2. Wedzera macashews akanyoroveswa, mbiriso inovaka muviri, munyu uye mhiripiri wecayenne kune blender kana processor yekudya uye kupuruzira mumusanganiswa wevhu wakatsetseka.

3. Wedzera musanganiswa wecashew kune makare uye shandisa maoko kuti upfeke makare, uchiita kuti mashizha ose akavharwa.

4. Paridzai kare pakubika uye gadzirai 10-15 maminitsi. Shandisa spatula kukanda mashizha ekare uye kubika kwemamwe maminetsi manomwe kusvika gumi nemashanu, kana kusvika kare machipisi ari crispy uye zvishoma browned. Bvisa kubva muchoto uye rega kutonhorera usati wadya.

Ongororo ye