Mafi kyawun Maye gurbin 12 na Furewar Kai

Wadatacce

• 1. Fulawa Duka-Dalilin + Wakilin Cincin
• 2. Cikakken Alkama
• 3. Rubutun Fure
• 4. Garin Amaranth
• 5. Wake da Garin Fulawa
• 6. Fulawar Oat
• 7. Fulanin Quinoa
• 8. Fulawar Kirket
• 9. Fulawar Shinkafa
• 10. Fulawar Kwakwar
• 11. Gyada Fulawa
• 12. Madadin Gurasar Fulawa
• Layin .asa

Fure alkama mai tashi kai tsaye shine ɗakunan girki don masu keɓaɓɓen goge-goge da son mai.

Koyaya, yana iya zama da taimako don samun madadin zaɓuɓɓuka masu sauƙi.

Ko kuna ƙoƙarin inganta ƙoshin abinci mai gina jiki na girke-girken da kuka fi so, so kuyi sigar mara alkama ko kuma kawai ba ku da garin tashi kai tsaye a hannu, akwai maye gurbin kusan kowane yanayi.

Anan ne mafi kyawun maye gurbin 12 na gari mai tashi kai, gami da zaɓuɓɓukan kyauta.

1. Fulawa Duka-Dalilin + Wakilin Cincin

Duk-manufa ko farin fulawa shine za'a iya musanyawa mafi sauƙi na gari mai tashi kai. Wancan ne saboda gari mai tashi kai tsaye yana haɗuwa da farin gari da kuma waken yisti.

A cikin yin burodi, yisti shine samar da iskar gas ko iska wanda ke sa abinci ya tashi.

Wakilin yisti shine abu ko haɗin abubuwan da ake amfani dasu don haifar da wannan aikin. Yanayin ya haifar da yanayin laulayi da laushi na kayan da aka toya.

Wakilin yisti a cikin gari mai tashi kai yawanci gari ne na foda.

Wakilin yisti na sinadarai kamar yin burodi foda yawanci ya ƙunshi acidic (low pH) da abu na asali (high pH). Acid da tushe suna aiki yayin haɗuwa, suna samar da iskar gas na CO2, wanda ke bawa mai daɗin abinci damar tashi.

Kuna iya ƙirƙirar naku mai tashi da kanku ta amfani da ɗayan wakilan masu yisti:

• Yin burodi foda: Ga kowane kofi uku (gram 375) na gari, kara cokali biyu (gram 10) na garin fure.
• Soda soda + cream na tartar: Hada karamin cokali daya na hudu (gram 1) na ruwan soda da rabin karamin cokali (gram 1.5) na cream na tartar yayi daidai da karamin cokali daya (gram 5) na garin fure.
• Soda soda + buttermilk: Hada karamin cokali daya na hudu (gram 1) na ruwan soda da rabin kofi (gram 123) na buttermilk yayi dai dai da karamin cokali daya (gram 5) na garin fure. Kuna iya amfani da yogurt ko madara mai tsami maimakon man shanu.
• Soda soda + vinegar: Haɗa cokali ɗaya na huɗu (gram 1) na soda na yin burodi tare da rabin cokalin (gram 2.5) na ruwan tsami don daidai da ƙaramin cokali ɗaya (gram 5) na garin fure. Zaka iya amfani da ruwan lemon tsami maimakon ruwan inabi.
• Soda soda + molasses: Haɗa cokali ɗaya na huɗu (gram 1) na soda na yin burodi tare da kashi ɗaya bisa uku (gram 112) na molasses ya yi daidai da ƙaramin cokali ɗaya (gram 5) na garin fure. Kuna iya amfani da zuma maimakon molasses.

Idan kana amfani da waken yisti wanda ya hada da ruwa, ka tuna ka rage kayan abincin girke-girke na asali yadda ya kamata.

Yi naku gari na tashi ta hanyar ƙara waken yisti a na yau da kullun, duk amfanin gari.

2. Cikakken Alkama

Idan kanaso ka kara darajar abinci mai gina jiki, kayi la’akari da garin alkama.

Cikakken alkama ya ƙunshi dukkan abubuwan abinci mai gina jiki na dukan hatsi, gami da bran, endosperm da ƙwayar cuta.

Bincike ya nuna cewa mutanen da ke cin hatsi a kai a kai ba sa saurin kamuwa da cututtukan zuciya, wasu cututtukan daji, ciwon sukari da sauran cututtuka ().

Kuna iya maye gurbin garin alkama gaba ɗaya daidai da farin gari, amma ku tuna cewa tana da daidaito mafi nauyi. Duk da yake yana da kyau ga burodi da kuma muffin, amma maiyuwa ba shine mafi kyawun zaɓi don kek da sauran kek ɗin haske ba.

Kar ka manta da za a saka waken yisti idan kuna amfani da garin alkama duka na gari a madadin garin fure kai.

Cikakken alkama shine cikakken hatsi don gari mai tashi kai. Zai fi kyau a yi amfani da shi don burodi mai gishiri kamar burodi da muffins.

3. Rubutun Fure

Harshen rubutu tsohuwar hatsi ne wanda yayi daidai da na alkama (2).

Akwai shi a cikin sifofin iri iri da iri iri.

Kuna iya maye gurbin sihiri daidai gwargwadon gari mai tashi kai amma kuna buƙatar ƙara waken yisti.

Harshen ruwa ya fi narkewa fiye da alkama, don haka kuna so ku yi amfani da ruwa kaɗan ƙasa da ainihin girke-girkenku na kira.

Kamar alkama, sihiri ya ƙunshi alkama kuma bai dace da waɗanda ke bin abinci mara alkama ba.

Spelled gari shine hatsi mai dauke da alkama mai kama da alkama. Kila iya buƙatar amfani da ƙaramin ruwa a girke girkenku lokacin maye gurbin rubutu.

4. Garin Amaranth

Amaranth tsohuwar hatsi ce, ba ta da yalwar hatsi. Ya ƙunshi dukkanin amino acid guda tara kuma shine kyakkyawan tushen fiber, bitamin da kuma ma'adanai ().

Kodayake a fasaha ba hatsi bane, amaranth gari shine madaidaicin maye gurbin garin alkama a girke-girke da yawa.

Kamar sauran hatsi, garin amaranth yana da yawa kuma yana da kyau. An fi amfani dashi don pancakes da gurasa mai sauri.

Idan kana son mai jujjuyawar jiki, mai kauri mara nauyi, gauraye 50/50 na amaranth da garin fulawa na iya samar da sakamakon da ake so.

Kuna buƙatar ƙara waken yisti zuwa amaranth gari, kamar yadda ba ya ƙunsar ɗaya.

Garin Amaranth ba shi da alkama, hatsi mai ƙoshin abinci mai gina jiki.An fi amfani dashi don pancakes, gurasa mai sauri da sauran kayan abinci da aka toya.

5. Wake da Garin Fulawa

Wake abu ne wanda ba zato ba tsammani, mai gina jiki da kuma mara alkama don gari mai tashi kai tsaye cikin wasu kayan da aka toya.

Wake kyakkyawan tushe ne na zare, furotin da ma'adanai daban-daban. Bincike ya nuna cewa cin wake a kai a kai na iya taimakawa wajen rage cholesterol (4).

Zaka iya maye gurbin kofi daya (gram 224) na dafaffe, da wake da kuma waken yisti na kowane kofi (gram 125) na gari a girkin ku.

Baƙin baƙar fata sun fi dacewa da girke-girke waɗanda suka haɗa da koko, saboda launukan duhunsu za a bayyane a cikin samfurin ƙarshe.

Lura cewa wake yana riƙe da danshi da yawa kuma yana ƙunshe da sitaci ƙasa da na alkama. Wannan na iya haifar da samfurin ƙarshe wanda ba zai tashi da yawa ba.

Wake abu ne mai gina jiki, wanda bashi da alkama don gari. Yi amfani da kofi daya (gram 224) na wake da aka dafa ko garin wake domin kofi ɗaya (gram 125) na garin fure kai kuma ƙara waken yisti.

6. Fulawar Oat

Oat gari shine madadin-hatsi madadin na alkama.

Kuna iya siyan shi ko sauƙaƙe kuyi ta kanku ta hanyan busar hatsi a cikin injin sarrafa abinci ko abin haɗawa har sai sun zama gari mai kyau.

Furen Oat ba ya tashi kamar yadda garin alkama yake. Kuna buƙatar amfani da ƙarin foda na yin burodi ko wani wakili mai yisti don tabbatar da haɓakar samfurinku na ƙarshe yadda ya dace.

Gwada ƙara teaspoons 2,5 (gram 12.5) na burodi a kowace kofi (gram 92) na garin oat.

Idan kana amfani da garin oat saboda rashin lafiyar alkama ko rashin haƙuri, ka tuna cewa hatsi sukan gurɓata da alkama yayin aiki. Don kauce wa wannan, tabbatar cewa kuna siyan ingantaccen hatsi mara hatsi.

Oat gari shine madadin hatsi-gari zuwa gari mai tashi kai wanda zaka iya sa kanka cikin sauki. Yana buƙatar wakili mai yisti fiye da sauran fure don tabbatar da haɓakar da ta dace.

7. Fulanin Quinoa

Quinoa sanannen hatsi ne wanda aka yaba saboda yawan furotin da yake ciki idan aka kwatanta da sauran hatsi. Kamar amaranth, quinoa ya ƙunshi dukkanin amino acid guda tara kuma bashi da alkama.

Furen Quinoa yana da kwari, dandano mai ɗanɗano kuma yana aiki ƙwarai don muffins da burodi mai sauri.

Yana da matukar bushewa lokacin amfani dashi shi kadai azaman maye gurbin fure kai. Wannan shine dalilin da ya sa ya fi dacewa a haɗa shi da wani nau'in gari ko kayan ƙanshi mai laushi sosai.

Kuna buƙatar ƙara waken yisti a kowane girke-girke wanda kuke maye gurbin garin quinoa.

Quinoa flour shine mai wadataccen furotin, gari mara yalwar gari wanda ke da kyau ga muffins da gurasa mai sauri. Zai fi kyau a yi amfani da shi tare da wani nau'in gari saboda bushewarta.

8. Fulawar Kirket

Fulayen Cricket gari ne wanda ba shi da alkama wanda aka yi shi daga gasasshen, crickets milled.

Tana alfahari da mafi girman abun cikin furotin na duk masu maye gurbin gari akan wannan jerin, tare da gram 7 na furotin a cikin babban cokali biyu (gram 28.5).

Idan kayi amfani da garin kurket din kadai don maye gurbin garin da yake tashi, kayan da kake toyawa na iya zama ya rube ya bushe. Zai fi kyau a yi amfani da shi tare da sauran fulawa don ƙarin haɓakar furotin.

Fulayen Cricket bai dace da waɗanda ke bin mai cin ganyayyaki ba.

Idan kun ƙare gwaji tare da wannan sinadarin na musamman, ku tuna cewa kuna buƙatar ƙara waken yisti idan girke-girkenku bai haɗa da ɗaya ba tuni.

Cricket flour shine babban furotin na gari wanda aka yi shi da gasasshen crickets. Zai fi kyau a yi amfani da shi tare da sauran fulawa, saboda tana iya sa kayan da aka toya su bushe kuma su ruɗe idan an yi amfani da shi shi kaɗai.

9. Fulawar Shinkafa

Shinkafa shinkafa gari ne wanda ba shi da alkama wanda aka yi shi da millan launin ruwan kasa ko farar shinkafa. Flavoranshi mai tsaka-tsaki da fa'ida mai fa'ida ya sa ya zama sanannen madadin ga garin alkama.

Ana amfani da garin shinkafa a matsayin mai kauri a cikin miya, da miya da kuma kayan miya. Hakanan yana aiki da kyau don burodi mai ƙanshi mai laushi sosai, kamar waina da dusar ruwa.

Fulawar shinkafa ba ta shan ruwa ko kitse kamar na garin alkama, wanda zai iya yin burodi mai daɗi ko mai ƙanshi.

Bari batter da cakuda na garin shinkafa su zauna na ɗan lokaci kafin a gasa su. Wannan yana basu karin lokaci don sha ruwan.

An fi amfani da garin shinkafa tare da sauran fulawa marasa kyauta don sakamako mafi kama da garin alkama.

Kuna iya buƙatar wakili mai yisti don tabbatar da sakamakon yana kwaikwayon na garin fure kai.

Garin alkama shinkafa ne mara madadin alkama. Ba ya sha ruwa ko kitse da kyau, don haka baters na iya buƙatar zama na ɗan lokaci kafin yin gasa. Rage girman wannan tasirin ta hanyar haɗa fulawar shinkafa da wasu nau'in fulawa.

10. Fulawar Kwakwar

Gwanon Koko gari ne mai laushi, mara yisti wanda aka yi shi da busasshiyar nama.

Saboda yawan kitse da kuma ƙaramin sitaci, garin kwakwa yana nuna bambanci sosai da sauran fulawar da ake yin hatsi da shi a cikin yin burodi.

Yana da nutsuwa sosai, saboda haka kuna buƙatar amfani da ƙasa da idan kuna amfani da garin alkama. Don kyakkyawan sakamako, yi amfani da kofi ɗaya bisa huɗu zuwa ɗaya bisa uku (gram 32-43) na kwakwa domin kowane kofi (gram 125) na garin alkama.

Garin kwakwa shima yana bukatar amfani da qwai da ruwa domin hada kayan dafaffen wuri. Gabaɗaya, yi amfani da ƙwai shida tare da kowane ƙoƙo (gram 128) na garin kwakwa, da ƙarin kofi ɗaya (237 ml) na ruwa.

Hakanan kuna iya buƙatar ƙara waken yisti, kodayake wannan na iya bambanta ta girke-girke.

Saboda banbancin da ke tsakanin alkama da garin kwakwa, yana iya zama mai kyau a yi amfani da girke-girke da aka riga aka tsara musamman don garin kwakwa maimakon yin gwaji tare da canza naka.

Gwanon kwakwa gari ne wanda ba shi da alkama wanda aka yi shi da naman kwakwa. Abubuwan girke-girke waɗanda suke amfani da garin kwakwa azaman madadin alkamar alkama na iya buƙatar gyare-gyare mai yawa don cimma wannan sakamakon.

11. Gyada Fulawa

Gurasar goro, ko abinci na goro, zaɓi ne na gari wanda ba shi da alkama wanda aka yi shi da ɗanyen goro wanda aka nika shi da garin foda mai kyau.

Suna da kyau zabi don ƙara fiber, furotin da ƙoshin lafiya ga girke-girken da aka toya. Hakanan suna da dandano na musamman dangane da nau'in goro.

Fulawar goro da ta fi kowa ita ce:

• Almond
• Pecan
• Hazelnut
• Gyada

Don maimaita tsari iri ɗaya na garin alkama a cikin kayan da aka toya, ya kamata kuyi amfani da fure na goro tare da wasu irin fulawa da / ko ƙwai. Hakanan zaka iya buƙatar ƙara waken yisti.

Gurasar goro suna da yawa kuma babban ƙari ne ga dunƙulen kek, muffins, da wuri, waina da burodi.

Adana fulawar goro a cikin injin daskarewa ko kuma firiji, saboda zasu iya lalacewa cikin sauƙi.

Ana yin fulawa daga ƙasa, ɗanyen goro. Suna buƙatar ƙari da wasu nau'ikan gari ko ƙwai, saboda ba sa samar da tsari ga kayan da aka toya kamar yadda garin alkama yake yi.

12. Madadin Gurasar Fulawa

Gluten- ko madadin hatsi madadin na gari babban zaɓi ne don ɗaukar zato daga amfani da madadin gari daban.

Lokacin musanya gari mai tashi kai zuwa wasu nau'ikan gari, samfurin ƙarshe na iya bambanta da abin da kuke tsammani ko sakamakonku na iya zama bai dace ba.

Amfani da haɗuwa ko haɗuwa da nau'ikan gari na gari na iya taimaka maka tabbatar da madaidaicin madaidaici, tashi da dandano girkinku duk lokacin da kuka yi shi.

Yawanci waɗannan abubuwan haɗin garin an tsara su don kwaikwayon gari mai ma'ana. Don haka, wataƙila kuna buƙatar wakili mai yisti don tabbatar da haɗarku ta zama kamar gari mai tashi kai.

Ana samun wadatattun kayan hada gari a manyan shagunan kayan abinci da yawa, ko, idan kuna jin gwaji, zaku iya gwada naku.

Amfani da abin da aka riga aka yi ko aka yi na gida na madadin gurasar fure yana taimakawa wajen tabbatar da daidaito a cikin ayyukan burodin da ba ku da alkama.

Layin .asa

Akwai zaɓuɓɓuka da yawa don maye gurbin garin alkama da ke tashi kai tsaye lokacin da ba ku da shi a hannu, kuna buƙatar tsara girke-girke don rashin lafiyan ko kawai son haɓaka abubuwan abinci mai gina jiki na girke-girkenku.

Yawancin waɗannan maye gurbin zasu buƙaci yin amfani da wakili mai yisti don taimakawa kayan da kuka toya su tashi da kyau.

Yawancin fure marasa kyauta sun fi amfani da su a haɗe tare da wasu irin waɗannan hanyoyin don kwaikwayon yadda ya dace, ɗagawa da ƙoshin kayan da aka yi da alkama.

Ana ba da shawarar mataki na son sani da haƙuri don gwaji yayin da kake bincika waɗannan zaɓuɓɓukan daban-daban.

Idan gwaje-gwajen yin burodi ba shayin shayin ku bane bane, hadewar wuri daban na fulawa na iya zama hanya mafi sauki da zaku tafi.