Nakuba kungenzeka kube yintshonalanga entshonalanga, i-tempeh yikudla kokudla kwemifino edlalwa e-Asia, ikakhulukazi i-Indonesia, amakhulu eminyaka futhi iyathandwa ekuphekeni kwemifino kanye ne-vegan njengendlela yokuma esikhundleni sokudla inyama.
Kuyini iTempe?
I-Tempeh yenziwa ngamasiya asephekiwe futhi aqoshiwe kancane futhi yenziwa ibe ngumuntu omncane, ofana nomgogodla we-veggie oqinile. Imikhiqizo eminingi ehlongozwe ngokuhweba ye-tempeh engeza ezinye izithelo, njengebhali, futhi kunezinhlobo eziningi ezitholakalayo.
Nakuba i-tempeh yenziwe kusuka ku-soy, ine-ukunambitheka okuyingqayizivele futhi iyinambitheka yedwa, ngokungafani ne-tofu.
Uma ungeke uthande i- tofu , i-tempeh nayo iphezulu kakhulu amaprotheni ne-calcium, kanye nama-isoflavone azuzisayo, kodwa i-tempeh ayijabuli into efana ne-tofu futhi lababili abafani kakhulu. I-Tempe ine-flavour textured ne-nutty ngokuthungwa okuqinile okungafani kalula njengokungafani ne-tofu. Ukupheka okunengi kwemifino kanye ne-vegan sebenzisa i-tempeh njengendawo esikhundleni somzimba lapho wenza ukuqubuka-ama-fries, ama-sandwich noma i-chili.
Indlela yokusebenzisa i-Tempeh
Njengoba kunamafutha aphansi futhi aphezulu amaprotheni , abantu abaningi bemifino bakhetha ukufaka i-tempeh ekudleni kwabo njalo. Zama ukwengeza ezinye kwi- stir-fry esikhundleni se-tofu, noma ugoqe / ufebe kahle bese uyifaka kwizinsizi noma ngesiliva esingenalutho . Ukuthungwa kwayo okunamandla kudinga ukuba uqale i-tempeh emagumbini amancane angaphezu kuka-3/4 intshi ubukhulu, futhi izindlela eziningi zokupheka ze-tempeh zizobiza ukuthi zihlungwe imizuzu engaba ngu-10 ngaphambi kokupheka noma ukuzifaka kwisidlo; lokhu kungukuthi uyanciphise kancane, ngoba i-tempeh inekuthungwa okuqinile.
I-Tempe ingatholakala esigabeni esiqandisini sezitolo eziningi zokudla ezempilo nasendaweni yokudla yemvelo yezitolo zokudla kahle.
Iyini Inzuzo Yokudla Ye-Tempeh?
I-Tempe iphezulu-amaprotheni, ukudla okunamafutha aphansi kanye ne-cholesterol-mahhala kulabo abadla imifino , izikhumba, nanoma ubani ofuna umthombo wamaprotheni onobukhulu obunamafutha futhi onempilo.
Kuye ngokuthi umkhiqizo, i-tempeh eyodwa (100 amagremu) inikeza cishe ama-khalori angu-200, 18.2 amagremu amaprotheni, no-10% we-RDA kokubili i-calcium neyensimbi. I-Tempe i-food-free cholesterol engokwemvelo, njengawo wonke ukudla kwe- vegan .