Suna cewa buttah bettah ne, kuma ko wanene su, sun yi gaskiya. Yana da wuya a yi hamayya da ɗanɗano mai tsami, mai daɗi, ɗanɗanon man shanu, ko kuna bulala ɓawon burodi na gida ko kuna soya kwai. Kuma yayin da muke ƙoƙarin adana firij ɗinmu tare da abubuwa masu kyau 24/7, wani lokacin mu- haki - gudu. A wasu lokuta, muna dafa abinci ga wanda ba shi da kiwo ko mai cin ganyayyaki. Akwai mai kyau madadin man shanu? Ee, a zahiri akwai takwas waɗanda za mu ba da shawarar.
Amma da farko, menene man shanu?
Yana kama da tambayar wauta, amma… da gaske kun san amsar? (A'a, ba mu yi tunanin haka ba.) Man shanu shine kitsen dafa abinci da aka yi daga sassa masu ƙarfi na madara, mai da furotin. Wataƙila za ku ga man shanu da aka yi da madarar saniya, amma ana iya yin shi daga kowace madarar dabbobi masu shayarwa (kamar akuya, tumaki ko buffalo). Ana yin shi ta hanyar karkatar da madarar ruwa har sai daskararrun sun rabu. Waɗancan daskararrun ana fitar da su, a zubar da su, a cuɗe su sannan a danna su a cikin wani shinge mai ƙarfi.
FDA tana buƙatar duk wani abu da aka sayar a matsayin man shanu dole ne ya ƙunshi kitsen madara da bai gaza kashi 80 cikin ɗari ba (sauran galibi ruwa ne tare da ɗan ƙaramin furotin). Yana da ƙananan hayaki wanda ke sa ya ƙone da sauri a cikin hanyoyin dafa abinci mai zafi; ana iya adana shi a dakin da zafin jiki, a cikin firiji ko a cikin injin daskarewa; kuma yana ɗaukar kimanin adadin kuzari 100 a cikin cokali ɗaya.
Wataƙila kuna saye da dafa abinci tare da man shanu na shanu, amma akwai ma ƙarin iri a cikin wannan rukunin kaɗai.
Wane irin man shanu ne akwai?
Man shanu mai zaki. Idan kana zaune a Amurka, wannan shine man shanu da za ka iya saya a kantin kayan miya. An yi shi daga kirim mai tsami (don kashe kowane kwayoyin cuta), yana da ɗanɗano mai ɗanɗano mai laushi kuma ana iya sa shi gishiri ko rashin gishiri.
Danyen man shanu. Danyen man shanu yana kama da man shanu mai zaki, sai dai madarar danye ce, ko kuma ba ta daɗe ba. Yana da rayuwar ɗan gajeren gajere (kimanin kwanaki goma a cikin firiji) kuma saboda ƙaƙƙarfan ƙa'idar FDA, ba za a iya siyar da shi a cikin layin jihar ba.
Man shanu na al'ada. Ana yin man shanu na al'ada daga madarar da aka haɗe (kamar yogurt) kafin ƙugiya. Yana da hadaddun, m kuma dan kadan kadan, amma yana dahuwa kamar man shanu na yau da kullum. Kafin pasteurization da refrigeration wanzu, al'ada man shanu ne kawai irin man shanu; A zamanin yau, man shanu da aka siyo a kantin sayar da kayayyaki yawanci ana pasteurized sannan kuma a sake shafe shi da al'adu don ba shi dandano mai dadi.
Man shanu irin na Turai. Wataƙila ka ga man shanu da aka lakafta irin na Turawa a cikin hanyar kantin kayan abinci kuma ka yi mamakin ko abin talla ne kawai. Ba haka ba: man shanu irin na Turai, irin su Plugrá, yana da man shanu da yawa - aƙalla kashi 82 - fiye da man shanu na Amirka. Wannan yana nufin yana da ɗanɗano ko ɗanɗano da laushi. (Yana da kyau musamman don yin burodin ɓawon burodi.) Yawancin man shanu na Turai ko dai sun yi al'ada ko kuma suna da al'adun da aka kara don alamar tang.
Man shanu da aka bayyana. Man shanu da aka fayyace tsantsar man shanu ne ba wani abu ba. Ana yin shi ta hanyar tsoma man shanu a ɗan ƙaramin zafi da kuma zubar da daskararrun madara yayin da ruwa ke ƙafe. Abin da ya rage shine ruwan zinari wanda ke da aminci don adanawa a cikin zafin jiki kuma ana iya amfani dashi a hanyoyin dafa abinci mai zafi, kamar mai.
Ghee. Ya kasance a cikin abincin Indiya, ghee shine kusan daidai da man shanu mai haske, tare da bambancin maɓalli ɗaya. An daɗe ana daɗewa, har sai daskararrun madara a zahiri ta fara launin ruwan kasa, sannan a cire su. Yana da ɗanɗanon nuttier da toastier.
Man shanu mai yaduwa ko bulala. Shin kun taɓa ƙoƙarin yada man shanu mai sanyi, mai kauri akan gurasa mai laushi? Bala'i. Yawancin samfuran yanzu suna sayar da man shanu mai yaduwa ko bulala mai laushi ko da a yanayin sanyi, godiya ga ƙarin mai mai ruwa (kamar man kayan lambu) ko iska.
Idan ba ku da sandar man shanu a hannu ko kuna zabar dafa abinci ba tare da shi ba, za ku iya gwada ɗaya daga cikin waɗannan ma'auni guda takwas masu dacewa, yawancin abin da kuke da su a gida. Kawai ka tabbata ka zaɓi madadin man shanu bisa ga abin da kake yi.
Sinadaran Guda 8 Zaku Iya Maye gurbin Man shanu
Angelica Gretskaia / Hotunan Getty1. Man Kwakwa
Abincin abinci a kowace tablespoon:120 kcal
14 g mai
0 g carbohydrates
0 g protein
0 g sukari
dandano kamar: Man kwakwa da ba a tsaftacewa yana da ɗanɗanon kwakwa, wanda zai iya zama kyawawa dangane da abin da kuke yi. Mai ladabi mai kwakwa yana tsaka tsaki a dandano.
Mafi kyau ga: Komai! Man kwakwa shine maye gurbin man shanu iri-iri, amma yana haskakawa a cikin kayan zaki na vegan da aikace-aikace masu daɗi.
Yadda ake amfani da shi: Ana iya maye gurbin man kwakwa da man shanu a cikin rabo 1-to-1. Duk da yake yana da kyau sosai don dafa abinci, ba zai zama daidai da man shanu a yin burodi ba. Kukis za su kasance masu raɗaɗi kuma pies za su kasance masu ɓarna, amma da wuri, burodi mai sauri da muffins ba za su canza ba. Yi amfani da man kwakwa mai sanyi don aikace-aikace kamar ɓawon burodi, da man kwakwa mai ruwa a madadin man shanu mai narkewa.
birthday party menu na manya
Gwada shi: Vegan da Gluten-Free Apple Blackberry Crumble Tart
2. Gajarta kayan lambu (watau Crisco)
Abincin abinci a kowace tablespoon:
110 kcal
12 g mai
0 g carbohydrates
0 g protein
0 grams na sukari
dandano kamar: Domin an yi shi daga man kayan lambu, yana da kyau ba shi da dandano.
Mafi kyau ga: Girke-girke na yin burodi da ke kira ga sanyi ko man shanu mai zafin jiki da kuma soya mai zurfi. Ba za ku sami dandano mai daɗi na man shanu ba, amma zai kasance kusan iri ɗaya.
Yadda ake amfani da shi: Sauya rage man shanu a cikin rabo na 1: 1.
Gwada shi: Kofin Gajerun Kek na Strawberry na Cheater
3. Ganyen man shanu
Abincin abinci a kowace tablespoon:
100 adadin kuzari
11 g mai
0 g carbohydrates
0 g protein
0 g sukari
dandano kamar: Butter… kuma kusan ba za mu iya yarda da hakan ba. (Had to.) Muna son na Miyoko, wanda aka yi da man kwakwa da kuma cashews maimakon waken soya da al'ada kamar man shanu irin na Turai, amma Earth Balance kuma ana samunsa sosai.
Mafi kyau ga: Komai, amma ba shi da arha. Yi amfani da shi lokacin da kuke yin burodin abin da ba zai zama iri ɗaya ba tare da man shanu ba.
mace ta farko Air Marshal ta Indiya
Yadda ake amfani da shi: Sandunan yin burodi na tushen shuka na iya maye gurbin man shanu a kowane girke-girke, yin burodi ko a'a, a cikin rabo 1-to-1.
Gwada shi: Vegan Keto Coconut Curry da Espresso Chocolate Chip Cookies
4. Man Zaitun
Abincin abinci a kowace tablespoon:
120 kcal
14 g mai
0 g carbohydrates
0 g protein
0 grams na sukari
dandano kamar: Dangane da nau'in man zaitun, yana iya ɗanɗano ciyawa, barkono, fure ko ɗan ɗaci.
Mafi kyau ga: Dafa abinci. Saboda dandano na musamman, man zaitun bai dace da yin burodi ba sai dai idan an tsara shi musamman don yin da man zaitun. Amma shi iya a musanya shi da man shanu mai narkewa a cikin tsuntsu na gaske.
Yadda ake amfani da shi: Yi amfani da man zaitun don man shanu mai narkewa a cikin rabo 1-to-1.
Gwada shi: Lemun tsami da Man Zaitun tsirara Keke
5. Girki Yogurt
Abincin abinci a kowace tablespoon:
15 adadin kuzari
1 g mai
0 g carbohydrates
1 g protein
0 g sukari
dandano kamar: Tangy, mai tsami kuma, um, yogurt-y.
Mafi kyau ga: Girke-girke na yin burodi, musamman waɗanda ake kira kofi ɗaya na man shanu ko ƙasa da haka. In ba haka ba, yogurt zai ƙara danshi mai yawa kuma ya haifar da samfurin ƙarshe mai yawa. Muna kuma ba da shawarar yin amfani da sigar mai-cikakken mai a duk lokacin da zai yiwu.
Yadda ake amfani da shi: Yogurt na Girkanci na iya maye gurbin man shanu a cikin rabo 1-to-1 har zuwa kofi ɗaya.
Gwada shi: Glazed Blueberry Cake
6. Tuffar da ba ta da daɗi
Abincin abinci a kowace tablespoon:
10 kalori
0 g mai
3g karbuwa
0 g protein
2 g sugar
dandano kamar: Muddin ba a daɗaɗa shi ko kuma ba a ƙara sukari ba, applesauce yana ɗanɗano tsaka tsaki kuma yana da kyan gani sosai idan aka yi amfani da shi azaman madadin man shanu.
Mafi kyau ga: Yana iya ƙara maye gurbin man shanu a yawancin dafaffen dafa abinci amma tun da ba mai kitse ba ne, ba zai kasance daidai da man shanu a dafa abinci ba. Yi amfani da shi a cikin kek, kukis, muffins da burodi masu sauri.
Yadda ake amfani da shi: Applesauce na iya maye gurbin man shanu a cikin rabo na 1-to-1, amma yana iya amfana daga ƙarin mai kamar man zaitun ko yogurt don ƙara danshi, kuma sakamakon ƙarshe na iya zama mai yawa fiye da yadda ake amfani da man shanu.
Gwada shi: Cake Juya Chocolate
7. Pumpkin Pure
Abincin abinci a kowace tablespoon:
6 kalori
0 g mai
1 g carbohydrate
0 g protein
1 g sugar
dandano kamar: Lokacin da ba a haɗa shi da kayan kamshin da aka saba ba, kabewa a zahiri yana da ɗanɗano mai ɗanɗano mai ɗanɗano mai ɗanɗano.
Mafi kyau ga: Yana iya maye gurbin man shanu a cikin kayan da aka gasa, musamman masu ɗanɗano mai ƙarfi, kamar kirfa ko cakulan. Yana da babban madadin inda dandano na kabewa zai inganta girke-girke (kamar kek mai yaji).
hanya mafi kyau don cire pimple marks
Yadda ake amfani da shi: Sauya man shanu da kabewa puree a cikin rabo 1-to-1. Kama da applesauce, maye gurbin kashi 100 na man shanu tare da kabewa puree zai iya haifar da sakamako mai yawa.
Gwada shi: Cinnamon Sheet Cake tare da Cider Frosting
8. Avocado
Abincin abinci a kowace tablespoon:
23 kcal
2 g mai
1 g carbohydrate
0 g protein
0 g sukari
dandano kamar: Mun amince ka san abin da avocado ke dandana: mai arziki, mai tsami da ɗan ciyawa.
Mafi kyau ga: Avocado zai samar da samfur mai laushi, mai laushi, amma zai iya maye gurbin man shanu a yawancin kayan da aka gasa tun lokacin da yake da tsaka tsaki (kuma yana aiki mafi kyau ga waina da gurasa mai sauri). Ka tuna, kuma, cewa zai juya abubuwa kore.
Yadda ake amfani da shi: Cikakken avocado na iya maye gurbin man shanu a cikin rabo na 1-to-1 a cikin girke-girke na yin burodi, amma puree shi da farko. Yi la'akari da rage yawan zafin jiki na tanda da kashi 25 kuma ƙara lokacin yin burodi don hana kayan da kuke gasa yin launin ruwan kasa da sauri.
Gwada shi: Gurasa Chocolate Biyu
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