Tshawb nrhiav txoj hauv kev tshiab los tsim cov zaub mov qab thiab noj zaub mov zoo yog ib qho ntawm ntau qhov kev xyiv fab ntawm txoj kev ua neej vegan. Ntawm cov kev xaiv ntau yam ntawm cov nroj tsuag, fermented cov zaub mov sawv tawm rau lawv cov tsw txawv, textures, thiab cov txiaj ntsig zoo rau kev noj qab haus huv. Txhais tau tias yog cov khoom noj lossis dej haus uas tsim los ntawm kev tswj cov kab mob microbial, cov khoom noj fermented muaj cov kab mob probiotics thiab cov kab mob uas muaj txiaj ntsig zoo uas tuaj yeem txhim kho lub plab noj qab haus huv thiab txhim kho kev sib txawv ntawm koj cov microbiome. Kev tshawb fawb, xws li those los ntawm Stanford Medicine, tau pom tias kev noj zaub mov nplua nuj nyob hauv cov khoom noj fermented tuaj yeem txo qhov mob thiab txhawb kev noj qab haus huv tag nrho.
Hauv tsab xov xwm no, peb yuav tshawb txog plaub lub vegan fermented zaub mov uas tuaj yeem muab tso rau hauv koj cov pluas noj. Los ntawm effervescent thiab tangy kombucha tshuaj yej mus rau savory thiab umami-nplua nuj miso kua zaub, cov zaub mov no tsis tsuas yog txhawb lub plab noj qab haus huv tab sis kuj ntxiv qhov tawg ntawm qhov tsw rau koj cov zaub mov. Peb tseem yuav delve rau hauv ntau yam thiab cov protein-packed tempeh, thiab lub ntiaj teb vibrant thiab crunchy ntawm sauerkraut, kimchi, thiab pickled veggies. Txhua yam ntawm cov khoom noj no muaj kev paub ua zaub mov tshwj xeeb thiab muaj txiaj ntsig zoo rau kev noj qab haus huv, ua rau lawv muaj txiaj ntsig zoo ntxiv rau cov zaub mov noj.
Txawm hais tias koj yog vegan seasoned lossis nyuam qhuav pib koj txoj kev taug, cov khoom noj fermented no muab txoj hauv kev zoo los pab txhawb koj txoj kev noj qab haus huv thiab ua raws li kev noj qab haus huv. Koom nrog peb thaum peb dhia mus rau hauv cov zaub mov txawv thiab cov txiaj ntsig ntawm cov khoom noj vegan fermented zoo heev, thiab tshawb pom yuav ua li cas yooj yim thiab muaj txiaj ntsig nws tuaj yeem muab tso rau hauv koj cov pluas noj txhua hnub.
Lub Xya hli ntuj 13, 2024
Ib qho kev lom zem ntawm kev ua vegan yog nrhiav txoj hauv kev tshiab los tsim cov pluas noj thiab cov txiaj ntsig kev noj qab haus huv uas koj tsis paub txawm tias muaj nyob hauv ntau cov zaub mov cog. Cov khoom noj fermented , "txhais tau tias yog cov khoom noj lossis dej haus uas tsim los ntawm kev tswj hwm kev loj hlob ntawm microbial", poob rau hauv pawg no vim tias lawv tau ntim nrog cov kab mob plab noj qab haus huv thiab probiotics, thiab tuaj yeem txhim kho kev noj qab haus huv ntawm koj cov microbiome . Cov zaub mov vegan fermented kuj muab cov khoom qab zib thiab textures rau ib pluag mov qab.
Ib txoj kev tshawb fawb ntawm Stanford Medicine ntawm cov khoom noj fermented pom tias lawv ua rau muaj kev sib txawv ntawm microbiome thiab txo cov protein ntau.
"Kev noj zaub mov nplua nuj nyob rau hauv cov zaub mov fermented txhim kho kev sib txawv ntawm plab hnyuv microbes thiab txo qis cov cim qhia ntawm o, raws li cov kws tshawb fawb ntawm Stanford School of Medicine." - Stanford Tshuaj
Noj ntau cov zaub mov vegan ua ke nrog Plant Based Treaty lub hom phiaj los txhawb kev hloov pauv ntawm cov khoom noj uas cog qoob loo uas ua rau peb nyob nyab xeeb hauv peb thaj tsam ntawm lub ntiaj teb. Txhawm rau kawm paub ntxiv txog lawv txoj hauv kev rau kev noj zaub mov, nyeem lawv daim ntawv ceeb toom Safe and Just , uas ua rau muaj kev paub txog kev cuam tshuam loj heev ntawm kev ua liaj ua teb tsiaj hauv peb lub ntiaj teb.
Tsim cov khoom noj fermented noj qab nyob zoo uas yog ib txwm vegan thiab txav deb ntawm kev noj cov khoom tsiaj yog qhov yeej rau peb noj qab haus huv, tsiaj txhu, thiab peb lub ntiaj teb. Nov yog qee cov zaub mov fermented kom koj pib.
Kombucha tshuaj yej
Yog tias koj paub txog kombucha, ces koj paub tias nws yog ib qho dej cawv uas feem ntau ua los ntawm cov tshuaj yej dub lossis ntsuab. Nws yog tsim los ntawm fermenting tshuaj yej thiab qab zib nrog symbiotic kab lis kev cai ntawm cov kab mob thiab cov poov xab (SCOBY) thiab muaj cov kab lis kev cai nyob. Cov dej haus fizzy no muaj ntau yam txiaj ntsig kev noj qab haus huv " los ntawm kev pab hauv kev zom zaub mov kom tshem koj lub cev ntawm co toxins thiab txhawb zog ntau ntau", raws li tau piav qhia los ntawm Webmd .
Cov dej haus muaj zog no, uas tseem tuaj yeem pab koj lub cev tiv thaiv kab mob thiab txo qis kev pheej hmoo ntawm kab mob plawv, tau nyob ib puag ncig ntau dua 2,000 xyoo. Thawj brewed nyob rau hauv Suav teb, tam sim no nws yog nrov nyob rau hauv North America. Nws yog ib qho yooj yim mus nrhiav tau nyob rau hauv lub tsev muag khoom nrog ntau tempting flavors xws li pineapple, lemongrass, hibiscus, strawberry, mint, jasmine, thiab txawm chlorophyll rau kev noj qab haus huv ntxiv. Rau cov neeg siab tawv thiab muaj tswv yim uas xav sim thiab ua rau lawv tus kheej kombucha tshuaj yej los ntawm kos, Vegan Physicist tau txais koj los ntawm nws cov lus qhia dav dav. Tam sim no nyob rau hauv Canada, Henrik yog Ameslikas los ntawm Sweden qhov chaw uas nws tau txais nws PhD nyob rau hauv physics, thiab nws tshwj xeeb blog showcases vegan zaub mov los ntawm thoob plaws lub ntiaj teb no thiab cov kev tshawb fawb tom qab lawv. Nws piav qhia yuav ua li cas ua rau koj tus kheej kombucha yog ib qho kev qhia zoo rau fermentation thiab tuaj yeem txaus siab heev!
Miso kua zaub
Miso yog fermented soybean paste ua los ntawm fermenting soybeans nrog koji, ib qho khoom xyaw nrog nplej thiab fungus uas yog cov nroj tsuag tag nrho. Miso yog cov khoom muaj ntau yam thiab tau muaj nyob rau hauv Japanese ua noj rau ntau tshaj 1,300 xyoo. Hauv Nyij Pooj, nws yog ib qho uas cov neeg tsim miso tsim lawv tus kheej koji hauv cov txheej txheem uas siv sijhawm ob peb hnub thiab suav nrog cov kua txiv hmab txiv ntoo uas tau tsau rau hauv dej li 15 teev, steamed, mashed, thiab txias kom nws thiaj li tsim tau ib lub khob noom cookie zoo li paste.
Caitlin Shoemaker, tus tsim daim ntawv qhia vegan thiab tus tsim cov khoom noj blog Los ntawm Kuv Lub tais, muaj ib daim ntawv qhia ceev thiab tsis nyuaj vegan miso kua zaub uas tuaj yeem ua rau hauv ib lub lauj kaub nrog xya cov khoom xyaw. Nws siv ob hom seaweed qhuav, cubed tofu, ntau hom nceb, thiab organic dawb miso muab tshuaj txhuam. Shoemaker tsom mus rau cov zaub mov zoo rau nyiaj txiag thiab hais tias feem ntau ntawm cov khoom xyaw hauv nws daim ntawv qhia miso kua zaub tuaj yeem pom ntawm cov khw muag khoom noj Japanese lossis Asian pheej yig. Lub miso kua zaub no yog nplua nuj nyob rau hauv probiotics thiab muaj ib tug qab umami tsw.
Tempeh
Lwm cov zaub mov tsim nrog fermented soybeans yog tempeh. Nws tau dhau los ua neeg nyiam ntau xyoo vim tias nws yog cov khoom noj muaj txiaj ntsig thiab muaj ntau yam vegan cov protein uas tuaj yeem siv rau hauv ntau yam zaub mov raws li cog qoob loo. Cov zaub mov Indonesian tsoos no yog ua los ntawm kev ntxuav thiab tom qab ntawd ua kom taum pauv. Lawv muab tso rau ib hmos kom ntub, hulled, thiab tom qab ntawd rov ua dua ua ntej txias.
PubMed piav qhia tias taum mog yog "inculated nrog pwm, feem ntau ntawm cov genus Rhizopus. Tom qab fermentation tau tshwm sim, cov taum pauv tau ua ke rau hauv lub ncuav mog qab zib compact los ntawm tuab paj rwb mycelium. Ib qho tseem ceeb ntawm cov pwm nyob rau hauv cov txheej txheem fermentation yog cov synthesis ntawm enzymes, uas hydrolyze soybean constituents thiab pab rau txoj kev loj hlob ntawm ib tug ntshaw kev ntxhib los mos, tsw, thiab aroma ntawm cov khoom. "
Thaum siav nws yuav ua crunchy nrog ib tug nutty tsw, thiab muaj cov vitamins B, fiber, hlau, calcium, thiab ib tug whopping 18 grams protein ib 3-ounce noj, uas yog hais txog ib feem peb ntawm lub khw yuav pob - nws yog ib tug vegan khoom noj khoom haus. superstar!
Tempeh tsis muaj roj cholesterol, txhawb kev noj qab haus huv ntawm plab, tuaj yeem txo qhov mob, thiab txhawb cov pob txha noj qab haus huv. Sarah's Vegan Kitchen muaj ib daim ntawv qhia cooktop tempeh bacon uas qab thiab zoo meej rau koj tom ntej no vegan BLT, Caesar salad topper, los yog ib sab rau hnub so brunch.
Sauerkraut, Kimchi, thiab Pickled Veggies
Cov zaub fermented muaj ntau yam txiaj ntsig kev noj qab haus huv suav nrog kev pab hauv kev zom zaub mov, thiab tau ntim nrog cov kab mob zoo, vitamins, thiab zaub mov. Qee cov veggies lom zem rau ferment hauv me me muaj xws li liab tswb peppers, radishes, turnips, taum ntsuab, qej, zaub paj, thiab dib.
Yog tias koj tab tom nrhiav ua koj tus kheej sauerkraut, Losune los ntawm Simple Vegan Blog qhia nws daim ntawv qhia sauerkraut rau cov zaub mov German ib txwm muaj vitamin C thiab noj qab nyob zoo probiotics. Nws yog nrov nyob rau hauv ntau lub teb chaws Eastern European thiab noj qab nyob zoo sab zaub mov. Nws daim ntawv qhia pheej yig siv tsuas yog finely txiav cabbage thiab ntsev uas ferments nyob rau hauv brine los tsim ib tug zaub mov nrog lactic acid kab mob, nrog tshiab tsw tebchaw. Nws yog qhov ua tau zoo kawg li qhov tshwm sim thaum cov veggies tau tso rau hauv cov dej ntsev ntsev heev!
Kimchi, ntsim fermented cabbage zaub mov nrov nyob rau hauv Korean cuisine, muaj nyob rau hauv lub khw muag khoom noj nyob rau hauv lub refrigerated veggie seem. Yog tias yuav khoom kimchi premade, nco ntsoov lub thawv hais tias 'nroj tsuag', raws li nws yog ib txwm ua nrog ntses ntses. Rau ib daim ntawv qhia cua, qhabnias, thiab vegan kimchi, mus saib peb Cov Kab Tsuag yog Trending article, uas kuj tshawb txog keeb kwm ntawm ntau yam zaub no.
Yog tias koj tab tom nrhiav rau ntau txoj hauv kev los veganize koj cov pluas noj, rub tawm Daim Ntawv Cog Lus Raws Li Kev cog lus pub dawb cog lus pib pib . Nws muaj cov zaub mov lom zem, npaj zaub mov, cov ntaub ntawv noj zaub mov, thiab cov lus qhia los pib koj txoj kev taug.
Sau los ntawm Miriam Porter
Daim ntawv ceeb toom: Cov ntsiab lus no tau pib tshaj tawm ntawm cov tsiaj txuag kev txav thiab tej zaum yuav tsis tas yuav muaj kev cuam tshuam cov kev xav ntawm Humane Foundation .