Iimbotyi ze-soyay soya ziyinto eyi-tintastic stantring enokuphakamisa ukutya kwakho kunye neprofayili yabo enesondlo. Ipakishwe ngeprotheyini, ifayibha, kunye neevithamini eziyimfuneko, ezi ze-legugu azikho kuphela kwaye ziguqulwe kakhulu. Nokuba ngaba ungumpheki onamava okanye ikhaya lokupheka ujonge ukulinga, ukuqonda iindlela ezahlukeneyo zokupheka ze-soya iimbotyi zeSoya kunokukunceda udale izitya ezimnandi nezisempilweni.
1. Ukufudumeza ngokulula: Ukulungiswa okukhawulezileyo
Enye yeendlela ezilula kakhulu zokuyonwabela iimbotyi zeSoya zokuzibetha. Drain kwaye ucoce iimbotyi ukuze ususe i-sodium engaphezulu, emva koko uziphose kwi-saucepan ngaphezulu kobushushu obuphakathi. Yongeza i-splash yeoyile, ipinki yetyuwa, kwaye iziqholo zakho ozithandayo-cinga i-galic powder, i-cumin, okanye i-paprika. Shumasa ngamanye amaxesha de kube kufile, kwaye unesitya sendlela ekhawulezayo okanye ukongeza kwi-protein kwi-salads kunye nezitya zokugcina iinkozo.
I-2. USautéing: ukongeza incasa kunye nokubekwa
I-Sautééing Woya iimbotyi zeSoya zinokuphucula incasa yabo kwaye yongeze ubume obumnandi. Qala ngokufudumeza itafile yeoyile kwi-skillet ngaphezulu kobushushu obuphakathi. Yongeza i-anyanisi ekhethiweyo, ipepile yentsimbi, okanye nayiphi na imifuno onayo. Nje ukuba bathambekele, bongeza iimbotyi zeSoya kunye ne-sauté kangangemizuzu emi-5-7. Le ndlela ayifuneki nje iimbotyi kuphela kodwa ikwabavumela ukuba bafumane iincasa ngezinye izithako, zokwenza ubumnandi be-tacos, izitolo, okanye izitya zokugcina iinkozo.
3. Ibandakanya isuphu kunye neziqendu
I-Wort Soya iimbotyi zenziwe kakhulu kwisuphu kunye namaesile, zibonelela ngengqondo enomtsalane kunye nokukhulisa iprotein. Yongeza nje iimbotyi zenziwe ngeresiphi yakho oyithandayo yesogu ngexesha lemizuzu eli-10 ukuya kweli-15 yokupheka. Badibanisa ngokumangalisayo ngemifuno, itamatisi, okanye isuphu eshushu. Le ndlela ingapheleli nje isitya kodwa ikwayenza igcwalise ngakumbi, igqibelele kwisidlo sangokuhlwa.
I-4. Ukubhaka: i-twist eyahlukileyo
Kwabo bafuna ukuzama into eyahlukileyo, cinga ukubambisa iimbotyi zeSoya eziSoya kwiimpahla ezibhakiweyo. I-IRE Iimbotyi kwaye uzisebenzise njengomntu onamafutha kwiindlela zokupheka ii-brownies okanye ii-muffins. Oku akusongezeki kuphela umswakama kodwa kwandisa umxholo weprotheyini, kokwenza ukuba nisenze impilo yakho ibe sempilweni ngaphandle kokuncama incasa.
I-5. Ukudala i-dips kwaye usasazeke
Guqula iimbotyi zeSoya zingena kwidiphu emnandi okanye yasasazeka. Dibanisa iimbotyi ngeTahini, ijusi yelamuni, igalikhi, kunye nedrizzle yeoyile ye-creamy, enesondlo. Yisebenze nge-pita chips, imifuno emitsha, okanye uyisebenzise njengesandwich. Le ndlela igqibelele ukonwabisa okanye njengokhetho olusempilweni.
I-6. Isaladi: Umdibaniso opakishwe
Iimbotyi zeSoya zinokuphoswa ngokulula kwi-prohes yeprotein eyongezelelweyo. Dibanisa kunye nemifuno emitsha, i-cherry i-cherry tomatos, ikhukhamba, kunye ne-vinaigrette yokukhanya yesidlo esihlaziyayo. Ungakongeza kwiisaladi zengqolowa, njenge-quinoa okanye i-farro, kwisitya sokuzalisa kunye nesondlo esigqibeleleyo se-Prep.
Ukuqukumbela
Imbotyi yeSoya i-Soya sisithako esiguquguqukayo esinokusetyenziswa kwi-titting ngeendlela zokupheka, sibenze ukuba bafumane nayiphi na ikhitshi. Ukusuka ekufudumeleni okulula ukuya kwi-Bleing yokubhaka, ezi zegugu zinokuphucula izidlo zakho ngelixa zibonelela ngezakha-mzimba ezifanelekileyo. Ke ngokulandelayo xa ujonge ukongezwa okukhawulezayo nesempilweni kwizitya zakho, fikelela kwi-Soya iimbotyi zeSoya kunye nokudalwa kwakho.
Ixesha leposi: I-Oct-11 ukuya kwi-1124