ʻO nā mea pani 7 ʻoi loa no ka waiū momona

Anter

• Nā Kumu Pono ʻoe i kahi pani
• 1-4: Nā Mea Hoʻololi Waiwai
• 1. ʻO Yogurt Greek
• 2. Keiki Kī
• 3. ʻO Crème Fraîche
• 4. Pāpaʻa waiū
• 5-7: Nā Hana Hana Waiwai ʻole ʻē
• 5. waiu niu
• 6. Mākeke
• 7. ʻO Soy
• Ka Laina Lalo

ʻO ka waiū momona ka mea makemake nui ʻia i ka waiū waiū hu i hoʻopau ʻia i nā ʻano like ʻole.

Hoʻohana pinepine ʻia ia ma ke ʻano he condiment ma luna o nā kīʻaha e like me nā soups a me nā ʻuala i hoʻomoʻa ʻia, akā hiki nō ke hoʻohana ʻia me ke ʻano o nā mea i hoʻomoʻa ʻia e like me nā pōpō, nā kuki a me nā biscuits.

Hana ʻia ia e ka hoʻohui ʻana i ka kirimaila, ʻo ia ka papa momona momona i wili ʻia i ka piko o ka waiū holoʻokoʻa, me nā koʻohune lactic acid. Pau kēia mau koʻohune i ke kō i ka kalima, i ʻike ʻia he lactose, a hoʻokuʻu i ka waikawa lactic ma ke ʻano he huahana neoneo.

ʻO ka lactic acid ka mea e nui ai ka waikawa i ka momona, e hopena ai i kahi ʻono, ʻono kawa.

ʻOiai he meaʻai kaulana ka kirīmiʻawa no nā mea he nui, ʻaʻole hiki i kekahi poʻe a makemake ʻole e hoʻohana iā ia ma muli o nā makemake, nā hoʻomanawanui a i ʻole nā ​​mea āpau.

Papa inoa kēia ʻatikala i nā pani pani 7 maikaʻi loa no kaʻaila kawa, e like me ka hoʻohana ʻana iā lākou.

Nā Kumu Pono ʻoe i kahi pani

Pono ʻoe e pani i ka kirimona kawa no nā ʻano kumu like ʻole, e like me:

• ʻAha waiū: ʻO ka waiū o ka bipi he mea hōʻalo maʻamau. Ma waena o 2-3% o nā keiki ma lalo o ka makahiki ʻekolu o lākou ka maʻi i ka waiū. ʻOiai nā helu helu e hōʻike ana ma kahi o 80% o nā keiki e hoʻonui i kēia maʻi āpau, pono i kekahi poʻe e hōʻalo i ka waiū no ke ola (1).
• Ka hoʻomanawanui ʻole ʻana i ka Lactose: ʻO ka Lactose kahi kō i loaʻa i nā huahana waiū. ʻAʻole hiki i nā poʻe lactose intolerant ke haki iā ia ma muli o ka hemahema o ka lactase, pono ka enzyme e wāwahi i ka lactose (2, 3).
• ʻO kaʻai Vegan: Koho kekahi e kāpae i nā huahana holoholona mai kā lākou papaʻai. ʻO kahi laʻana, ʻo ka poʻe i ka papaʻai vegan ʻai pono i nā mea kanu i hoʻokumu ʻia no nā kumu he nui, e like me ke olakino, ka pono o nā holoholona a me nā pilikia o ka nohona.
• Nā kumu olakino: Hōʻalo ka hapa nui o nā kānaka i ka waiū a me nā huahana waiū no nā kumu olakino he nui, e like me ka ʻili a me ka olakino hormonal, ʻoiai e hopohopo kekahi e pili ana i ka hoʻohana ʻana o nā antibiotic a me nā homone ulu i nā bipi wahine waiū.
• Nā papaʻai momona momona: ʻO ka kirīmi kawa maʻamau ka kiʻekiʻe o ka momona. ʻO ka ʻoiaʻiʻo, 91% o nā calorie i ka momona kawa mau e hele mai mai ka momona. ʻOiai he mea nui loa kēia mea pono, koho ka poʻe he nui e ʻokiʻoki i ka momona ke hoʻāʻo nei e hoʻokahe i nā paona keu (6).
• Nā mea ʻono a nalowale paha: Mālama wale kekahi poʻe i ka ʻono tangy o ka kirīmiʻona. A i ʻole makemake ʻia kahi pani no ka loaʻa ʻole o ka kirīmi kawa e hoʻomoʻa ai i kahi pōpō punahele a i ʻole e hoʻokau i kahi ipu chili hou.

ʻAʻole hiki i kekahi poʻe a ʻai ʻole i kēia condiment kaulana no nā kumu he nui.

ʻO ka mea pōmaikaʻi, ʻo ka nui o ka waiū a me nā mea hana waiū ʻole e hana i nā pani hou no ia.

1-4: Nā Mea Hoʻololi Waiwai

Nui a hewahewa nā koho waiū no ka hoʻololi ʻana i ka kirimaʻawaʻawa, e like me ka yogurt Greek, ka tī liʻiliʻi, ka crème fraîche a me ka waiū waiū.

1. ʻO Yogurt Greek

Hana kahi yogurt Greek i kahi kū i loko maikaʻi loa no ka kirīmi kawa.

ʻOiai loaʻa i ka yogurt maʻamau ka pākēneka kiʻekiʻe o ka wai, a i ʻole ka whey, ua hoʻokaumaha ʻia ka yogurt Greek e wehe i kahi hapa nui o kāna whey. ʻO ka hopena he mānoanoa, mana ʻoi loa o ka yogurt e like loa me ka kirimona kawa.

ʻO ka mea hou aku, ʻoi aku ka haʻahaʻa o ka yogurt Greek ma nā calories a me nā momona a ʻoi aku ka kiʻekiʻe o ka protein ma mua o ka momona momona momona.

Hoʻokahi auneke (28 gram) o ka Greek yogurt mau ma loko he 37 nā calorie, 3 mau momona o ka momona a me 2 mau kekona o ka protein. ʻO ka nui like o ka momona momona momona momona piha ka 54 calories, 6 gram o ka momona a me 1 gram protein (6, 7).

Hiki ke hoʻohana ʻia ka yogurt Greek ma ke ʻano he pani ma nā kūpenu, nā lole a me nā pāpale.

Hoʻohui ʻia, hiki ke hoʻohana ʻia i nā ʻāpana like o ka yogurt Helene momona piha ma kahi o ka waiʻawa kawa mau i kēlā me kēia meaʻai, me nā mea i hoʻomoʻa ʻia.

Hōʻuluʻulu Manaʻo: ʻO ka yogurt Greek kahi yogurt kānana i loaʻa kahi ʻano mānoanoa e like me ka kirimaʻawaʻawa. Eia nō naʻe, ʻoi aku ka haʻahaʻa o nā calorie a me nā momona a hiki ke hoʻohana ʻia ma ke ʻano he pani no ka kirimona kawa i nā mea hoʻowalewale he nui.

2. Keiki Kī

He moʻolelo koʻikoʻi ko kēia tī. I ka ʻoiaʻiʻo, ua manaʻo ʻia ua hana ʻia ka tīhi inoa hale i ka kenekulia 18 i ka wā i hoʻohana ai nā mea noho ʻAmelika i nā koena waiū mai ka hana ʻana i ka waiūpaka e hana i kahi tī palupalu i ko lākou mau home liʻiliʻi i kapa ʻia he cottages.

ʻO ka tī kaʻi kahi huahana curd cheese. ʻO nā curd nā ʻāpana paʻa o ka waiū i koe mai ke kaʻina cheesemaking, ʻoiai ʻo ka wai ka ʻāpana wai.

Māmā me kahi ʻano palupalu a momona. Eia kekahi, hāʻawi ʻia ia i nā ʻano pākēneka momona a me nā nui curd, mai ka liʻiliʻi a ka nui.

ʻO ka mea hou aku, ʻoi aku ka haʻahaʻa o ka tī i ka calorie a me ka momona a ʻoi aku ka nui o ka protein ma mua o ka kirimona kawa.

Aia i loko o ka hapalua kīʻaha (112 gram) nā caloriia 110, 5 mau momona o ka momona a me 12.5 gram o ka protein. No ke kuhikuhi, aia i ka hapalua o ke kīʻaha o ka waiʻawa kawa 222 calories, 22 gram o ka momona a ʻo 2.5 wale nō ka protein protein (6, 8).

Hana kēia tī i kahi ʻoi aku ka momona o ka momona momona, ʻoi aku ka kiʻekiʻe.

I ka ʻoiaʻiʻo, hiki ke hoʻohui ʻia i hoʻokahi kīʻaha o ka tī hale me 4 punetēpō o ka waiū a me 2 teaspoon o ka wai lemon e pani i ka kirimona kawa i kēlā me kēia papa hana.

Hōʻuluʻulu Manaʻo: ʻO ka tī kaʻi kahi palupalu, me ka tī akahai haʻahaʻa o nā kalori a me nā momona a ʻoi aku ka kiʻekiʻe ma ka protein ma mua o ka kirimona kawa. Hiki ke hoʻohui ʻia me ka waiū a me ka wai lemi e hoʻohana ʻia ma kahi o ka waiʻawa kawa i nā mea hoʻomoʻa.

3. ʻO Crème Fraîche

ʻO Crème fraîche ka manaʻo maoli i ka kirimaila hou. ʻAno like kēia huahana waiū me ka kalima awaawa a hana ʻia e ka hoʻohui ʻana i kahi moʻomeheu bacteria i ka holika kaumaha.

ʻOiai e like me ka kirimaʻawaʻawa, ʻo crème fraîche kahi mānoanoa, like me ka tī a ʻoi aku ka liʻiliʻi o kona ʻono.

ʻAʻole like me ka tī liʻiliʻi a me ka yogurt Greek, loaʻa iā ia kahi kiʻekiʻe o nā momona a me nā calorie ma mua o ka kirimona kawa. No laila, ʻaʻole paha ia ʻo ke koho ʻoi loa no ka poʻe e helu ana i nā calorie.

ʻO kahi ʻekahi auneke (28-gram) e lawelawe ana i nā ʻāpana he 100 calories a me 11 mau momona o ka momona, a aneane pālua ia i ka nui o ka waiʻawa kawa (6, 9).

ʻOiai ʻo crème fraîche kahi meaʻai calorie-dense, ʻo kāna momona momona kiʻekiʻe he mea kūpono ia i nā sausa a me nā kopa, ʻoiai hiki iā ʻoe ke hoʻolapalapa me ka hopohopo ʻole no ka hoʻokaʻawale ʻana.

Hiki ke hoʻohana ʻia ʻo Crème fraîche ma ke ʻano he mea maʻalahi i hoʻokahi a i hoʻokahi hakahaka no ka kirīmiʻawa, akā e hoʻomanaʻo e ʻike ʻia paha kāna ʻono momona i ka ʻono o ka meaʻai.

Hōʻuluʻulu Manaʻo: ʻAno like loa ʻo Crème fraîche me ka kirīmi kawa akā ʻoi aku ka kiʻekiʻe ma ka momona a me nā calorie. Hiki ke hoʻohana ʻia ma ke ʻano he pani hakahaka, akā hiki i kona ʻono ʻoluʻolu ke hoʻololi i ka ʻono o nā meaʻai.

4. Pāpaʻa waiū

ʻO ka maʻa mau, ua kuhikuhi ʻia ka huaʻōlele waiū i ka wai i koe o ke kaʻina hana o ka hana ʻana i ka bata mai ka waiū hoʻomeheu.

Pili kēia hana i ka haʻalele ʻana i ka waiū e hoʻomaha no kahi manawa. Ua ʻae ʻo ia i ka kirimalu a me ka waiū e hoʻokaʻawale, e waiho ana i ka luna momona mānoanoa i hoʻohana ʻia i ka hana ʻana i ka bata.

I loko o ka wā hoʻomaha, loaʻa maoli nā bacteria bacteria lactic kūlohelohe i nā kō waiū, a laila e hopena ʻia kahi wai aʻa i kapa ʻia he buttermilk.

ʻOiai maʻamau ia ma India a me Pakistan, hoʻohana pinepine ʻia ia ma ke Komohana.

E like me ka kirimaʻawaʻawa, pasteurized ka waiūpaka waiū kalepa, me nā bacteria i hoʻohui ʻia ma hope o ke kaʻina hana hoʻomehana.

ʻOiai like kona ʻono tangy me ko ka kirimaʻawa, he wai ia a hiki ke hoʻohana ʻia ma ke ʻano he pani no ka kalima awaawa i nā mea i hoʻomoʻa ʻia a i ʻole nā ​​lole.

Hōʻuluʻulu Manaʻo: ʻO ka waiūpaka wai kahi wīwī hiki ke hoʻohana ʻia ma ke ʻano he pani no ka kalima huʻihu i nā mea i hoʻomoʻa ʻia a i ʻole nā ​​lole.

5-7: Nā Hana Hana Waiwai ʻole ʻē

Ma waho aʻe o nā mea pani waiū no ke kalima awaawa, nui a hewahewa nā koho ʻē aʻe i hiki iā ʻoe ke hoʻohana. ʻO kēia mau koho vegan-friendly me ka waiū niu, nā cashews a me nā huahana soy.

5. waiu niu

ʻO ka wai niu kahi koho waiu maikaʻi ʻole maikaʻi loa i ka kirīmiʻawa.

ʻAʻole e huikau me ka wai niu, ʻo ka waiū niu mai kaʻiʻo o ka niu i hōʻano hou ʻia.

He mea hana nui ia ma ka Hikina Hema ʻAsia, ʻAmelika Hema a me Caribbean meaʻai a ua lilo i mea makemake nui ʻia ma ʻAmelika ʻĀkau.

ʻAʻohe lactose a vegan ka waiū niu, e hana ana i kahi koho maikaʻi loa no ka poʻe me nā waiū a me nā kaohiʻai (10).

ʻO ka mea hoihoi, hana ia i kahi mea kuapo no ka kirimaʻawa.

ʻO ke kalima ma luna o ka waiū niu momona momona piha hiki ke skimmed off a kāwili ʻia me ka vīneka cider cider, wai wai lemon a me ka paʻakai kai e hoʻohana ʻia e like me ka mea kanu momona momona i hoʻokumu ʻia i luna i kāu mau ipu punahele.

Hiki i ka waiū niu momona momona ke hana i kahi kuʻi kalima momona maikaʻi loa i nā mea i hoʻomoʻa ʻia. Hoʻohui wale i hoʻokahi punetune o ka wai lemona no kēlā me kēia kīʻaha o ka waiū niu e hoʻohālike i ka ʻono kawa.

Hōʻuluʻulu Manaʻo: ʻO ka waiu niu kahi waiu waiu waiu momona i hiki ke hoʻohana maʻalahi ʻia i nā ʻano hoʻomoʻa he nui.

6. Mākeke

ʻOiai he mea kupaianaha ia, hana nā cashews i kahi pani maikaʻi loa no ka kirīmiʻawa.

ʻO ka cashews he buttery, nā hua momona i kiʻekiʻe i ka momona. ʻO kā lākou ʻike momona kiʻekiʻe ka mea e hoʻolilo iā lākou i kahi koho waiū maikaʻi ʻole maikaʻi loa i ka kirīmiʻawa.

Hoʻokahi auneke (28 gram) hāʻawi iā 155 calories a me 12 gram o ka momona. ʻO Cashews kahi kumu waiwai nui o ka protein pū kekahi, ma 5 gram i kēlā me kēia auneke (11).

Hiki ke hana ʻia kahi kalima momona momona a momona hoʻi e ka hoʻopili ʻana i nā cashews i pulu ʻia me ka vīnega, wai wai lemon a me ka paʻakai o ka moana.

ʻO kēia mea kāwili waiū waiu waiw ʻole e hana i kahi hoʻohui maikaʻi loa i nā kopa a me nā ʻaoʻao ʻaoʻao, ʻoiai ʻaʻole maikaʻi ia no ka hoʻomoʻa ʻana.

Hōʻuluʻulu Manaʻo: ʻO ka cashews kahi momona momona momona i hiki ke pulu a kāwili ʻia me ka vīnega, ka wai lemon a me ka paʻakai no kahi mana vegan o ka kirimalu kawa.

7. ʻO Soy

Nui a hewahewa nā soya-based sour cream substitutes ma ka mākeke e kūpono no nā mea vegans a me nā mea me kahi allergy i nā huahana waiū.

ʻO ka hapa nui o ka soy-based cream cream alternatives i like ka nui o nā calorie a me nā momona e like me ka mea maoli.

ʻO kahi laʻana, ʻo kahi lawelawe maʻamau i ka ʻaila 1-auneke o ka kirīmiu kawa momona i 57 a me 5 mau momona o ka momona, ʻoiai ʻo ka nui o nā kalima awaawa he 54 calories a me 6 gram o ka momona (6, 12).

ʻO ka mea hou aku, hiki ke hoʻohana ʻia kēia mau huahana ma ke ʻano he pani hakahaka hoʻokahi no ka waiūpaʻawa i nā mea hoʻomoʻa a me ka hoʻomoʻa ʻana, e hoʻolilo iā lākou i kahi koho kūpono no ka poʻe ʻai ʻole i ka waiū.

Eia nō naʻe, loaʻa iā lākou ka nui o nā mea hoʻohui, me nā kō a me nā mea mālama i hoʻohui ʻia, kahi e makemake ai kekahi poʻe e hōʻalo no nā kumu olakino.

ʻO ka mea pōmaikaʻi, hiki iā ʻoe ke hana maʻalahi i kahi mana ʻano soy o ka kirīmiʻawa ma ka home. Hoʻohui wale i ka tofu silky me ka vīneka cider apple, ka wai lemon a me ka paʻakai.

Hōʻuluʻulu Manaʻo: Kūpono nā kalima a me nā homemade soy-based sour cream no nā vegans a me nā mea me kahi maʻi āpau i ka waiū. Hiki iā lākou ke hoʻohana ma kahi o ka waiʻawa kawa i nā meaʻai.

Ka Laina Lalo

ʻO ka waiū kawa ka mea makemake nui ʻia. Eia nō naʻe, pono i kekahi poʻe i kahi ʻono ʻē aʻe ma muli o nā maʻi āpau, nā makemake a i ʻole no ka mea pono lākou i kahi pani wikiwiki no kahi papa hana.

ʻO ka mea pōmaikaʻi, aia ka laulā o nā ʻano waiū kūpono a me nā mea kū ʻole i ka waiū no ka kirīmiʻawa.

Hoʻohana maikaʻi ʻia kekahi o nā mea hoʻoliʻiliʻi momona no ka uhi ʻana a me ka lole, ʻoiai ʻo nā mea ʻē aʻe e hoʻohui maikaʻi loa i nā mea i hoʻomoʻa ʻia.

Inā ʻoe e ʻimi ana i kahi hakahaka no ka kirīmiwa ʻono e hoʻopilikia ʻole i ka ʻono o kāu ipu punahele, ke koho nei i kahi koho mai kēia papa inoa ke ala e hele ai.