Mushonga we soymiti wakagadzirwa nemudzimai une chikafu chinonaka uye zviri nyore kuita neyero iri nyore. Nokuita mukaka mukicheni yako, unogona kudzora maitiro uye kutapira. Kunyange zvazvo veAmerica vachiwanwa kunwa chikafu-chakatenga mukaka we soy, vazhinji vekuKorea vanosarudza shanduro dzakagadzirwa.
Zvichipa mutengo we mukaka we soy uye nhau kuti mamwe emukaka we "soa" soysi haasi chaiwo anogadzirwa kubva kune-soybea ose, maKorea atanga kugadzira mabheji kumba kakawanda.
Zvamunoda
- 1 cup organic yellow soybeans
- 1/4 teaspoon munyu
- 2 tablespoons. uchi (kana shuga)
- Zvichida: 1/2 teaspoon vanilla
Nzira Yokuita Izvo
- Itai maharukiti pamusoro peusiku muhomwe huru.
- Zuva rakatevera, kurasira chero mahesheni asina kurerutsa kana kuwedzera.
- Shambai mahairi uye murasire zvipembenene zvakasununguka.
- Isai mahairi uye makapu maviri kusvika ku3 emvura mu blender.
- Puree kusvika yakanyorova, kuwedzera mamwe mvura sezvinodiwa.
- Dambudziko remukaka nemaspire kuburikidza nesave yakabatanidzwa ne cheesecloth nguva shomanana, kuchisimisa nyemba kubvisa mukaka. *
- Isa mukaka we soy uye makapu maviri kusvika ku3 emvura mumusitorendi uye uuye kumota. Itai uye musvike.
- Simmer, inokurudzira dzimwe nguva, kwemaminitsi makumi maviri.
- Wedzera mamwe mvura sezvinodiwa.
- Wedzera uchi kana shuga kuvira. Kana iwe uchida vanilla, unogona kuwedzera izvozvo zvakare.
- Bvisa mukaka nechitoro mufiriji.
* Usarambe mapuranga, sezvaanogonawo kunakidzwa nenzira shomanana dzakasiyana.
Mashoko uye Mazano
Sezvo mukaka we soyina usina chero lactose, iyo yakanaka mukaka mubatsiri kune ani zvake anonzi lactose asingatsvaki (anenge 80 muzana yeEast Asians). Icho chiriwo chiri nyore uye chinonaka chinotsiva vegans nevarimi vezvokudya sezvo ichi chikafu chekudya uye hachirevi chero mukaka wemhou.
Soy ipuroteni yakakwana, iyo isingawanzoiti kudyara-kudya. Iyo yakareba mumapuroteni uye yakaderera mumafuta yakaenzaniswa nemukaka wemukati. Iyo hainawo cholesterol, iyo yakanaka kune vanhu vane hutano nhau dzinoda kutarisa iyo nhamba. Soy ine yeoflavones, iyo yakaratidzwa pane dzimwe nguva kuderedza "yakaipa" cholesterol. Hazviiti, zvakadaro, zvine B mavitamini kana calcium.
Kana uchida kuisa mukaka we soy muhupenyu hwezuva nezuva, edza mazano aya:
- Shandisa mukaka we soya panzvimbo yemukaka wemhou mune oatmeal kana kuti kutonhorera kwemafuro emangwanani.
- Shandisa mukaka we soya mukhofi yako kana tei.
- Itai mapekeki nemavhengi nevanilla-yakagadzirwa soy mukaka wekuwedzera kwekudya kwechingwa.
- Shandisa mukaka we soya muS smoothies uye unganidza nemichero uye / kana juice nechando.
- Inotora mukaka we soya wemukaka wemhou mumukate-based based soups kana mitsetse.
- Shandisa mukaka we-soy nemapuleauce kuti uite mvura ine mvura yakadzika, yepasi-fat muffin uye zvinhu zvakabikwa .
- Ita mukaka we soya kumukaka wemukaka kuti uite mafuta e-kirimu ane maruva asina cholesterol-asina kuchena, ane mafuta akawanda uye akajeka mumakori.