A Sifaniya, kofi ba kawai abincin safiya ba ne: yana daga cikin al'adunmu na yau da kullun, shiga cikin karin kumallo, tattaunawar bayan abincin dare, da abubuwan ciye-ciye. A cewar rahotanni na baya-bayan nan na masu amfani. Masu sha na yau da kullun na iya kaiwa kusan kofuna 3,6 a rana, tare da fifiko mafi girma a cikin safiya sannan kuma bayan abincin rana. Barcelona da Madrid sun fi shahara a cikin mako, yayin da a yankin Levante yanayin ya ɗan ragu kaɗan, duk da cewa akwai wasu shahararrun shahararrun kamar kofi slush tare da horchata, sanannen. "Baki da Fari".
Bayan kofin, kofi kuma yana haskakawa azaman sinadari. Masu son ɗanɗano mai zafi suna kawo shi ga girke-girke masu daɗi, masu daɗi da abubuwan sha na musamman., daga flan tare da hali zuwa sirloin tare da bayanin kula mai gasa ko kaza tare da albasa tare da tabawa mai ban mamaki. A cikin wannan jagorar, zaku sami yadda ake zaɓar da shirya kofi mafi koshin lafiya, ra'ayoyin haɗa shi cikin abincin ku, da girke-girke masu sauƙi kamar kofi mai laushi cewa za ku so ku maimaita.
Iri na kofi: wanda za a zaɓa idan kana neman kofi mafi koshin lafiya
Lokacin da muke magana game da wake, duniyar kofi an raba tsakanin Larabci da RobustaArabica, wanda yawanci ana gasa shi a ƙananan yanayin zafi, yana ba da ƙarancin maganin kafeyin kowace kofi kuma, bisa ga wallafe-wallafen, yana kula da ƙara yawan antioxidants. Robusta, wanda ya fi juriya kuma mai rahusa don samarwa, ya ƙunshi karin maganin kafeyin kuma yawanci ana gasasa mafi girma, tare da yanayin ɗanɗanon dandano. Idan fifikonku shine hadewar dandanon lafiya, ma'auni yana karkata zuwa ga ingancin Arabica.
Bayan asalin, nau'in gasasshen yana da mahimmanci. A cikin gasasshen halitta Hatsi yana ƙarƙashin zafi kuma yana haɓaka ƙamshi da dandano ba tare da ƙari ba. Kuna iya samun ma'auni guda uku: haske (ƙarin acidity, bayanin kula na 'ya'yan itace, ƙarin maganin kafeyin kowace kofi), medio (caramelizes sugars da daidaita zaƙi-acidity) da oscuro (ƙarin gasasshen bayanin martaba da yaji, ƙarancin fahimtar caffeine). Gasassun haske da matsakaici suna haskakawa a cikin kofi masu tacewa; Ana yawan amfani da gasasshen duhu a ciki bayyana.
Ya dace don bambanta na halitta daga gasassu: Ana gasasshen wannan ta hanyar ƙara sukari da ke ƙonewa da kuma shafa waken da fim mai sheki. Wannan aikin yana haifar da haushi, masks lahani kuma yana da alaƙa da haɓakar abubuwan da ba a so ba waɗanda aka samo daga sukari mai yawa (irin su acrylamide), wanda shine dalilin da ya sa masana da yawa ke ba da shawarar gujewa.
A tsakanin ne kofi cakuda, marufi na yau da kullun a Spain wanda ya haɗu da na halitta da gasassu a cikin rabbai daban-daban. Don lafiya da dandano, yana da kyau a zaɓi Gasasshen dabi'a 100%. kuma, idan zai yiwu, ta kofi na asali guda (asalin guda ɗaya) na gasa mai sauƙi.
Yadda ake amfani da kaddarorin kofi a cikin rayuwar yau da kullun
Don amfani da halayensa, manufa ita ce saya Waken kofi, nau'in larabci, gasasshen halitta (kuma, idan zai yiwu, Organic), kuma a niƙa shi a gida kafin shirya shi. Wannan yana rage oxidation da asarar ƙamshi, yana tabbatar da mafi arziƙi, mafi ƙarancin ƙoƙo.
Wani zaɓi mai ban sha'awa don canji shine kofi Kofi A cikin jiko (waken da ba a gasa ba), wanda ke adana nau'in sinadarai daban-daban kuma yana ba da abin sha mai sauƙi. Ba ya maye gurbin gasasshen kofi a cikin gwaninta, amma zai iya shiga cikin ayyukan yau da kullun lafiya a matsayin madadin lokaci-lokaci.
Amma ga sahabbai, mafi alheri"kawai a cikin mummunan kamfani"Rage ko guje wa sukari, barasa, madara mai kauri, da irin kek yana kiyaye kofi a cikin yankinsa mai lafiya. Idan kuna son zaƙi, stevia ko xylitol zabin da aka fi so; kuma idan aka yi amfani da sauran kayan zaki (panela, sugar brown, zuma, sugar kwakwa, agave, ko maple syrup) ana amfani da adadin ya zama matsakaici.
Ta mita, jagora mai ma'ana ga yawancin manya masu lafiya shine 2-3 kofuna waɗanda kullum (kuma a tabbata an yi su da kofi mai inganci ba tare da sukari ba). Daidaita dangane da juriya na sirri, ƙwarewar maganin kafeyin, da shawarwarin ƙwararru idan kuna shan magani ko kuna da takamaiman yanayi.
Espresso vs. tace: wace hanya ce mafi kyau ga lafiyar ku?
Dukansu dabaru suna raba tushe: ruwan zafi yana ratsa cikin kofi na ƙasa da tace don isar da abin sha na karshe. Koyaya, ana samun espresso tare da matsa lamba (injunan kofi na capsule, injin espresso da tukwane na moka na Italiya), yayin da. tace ya dogara da tsanani (atomatik ko drip na hannu).
Espresso yana ƙaddamar da dandano da mahadi a cikin ƙaramin ƙarami, yana jaddada ƙarfi da jiki. Tace espresso, a daya bangaren. yana haskaka nuances, yawanci yana da ƙarancin acidic a fahimta kuma shine hanyar "jinkirin" don jin daɗin asalin.
Bayan da baki, babban binciken yawan jama'ar Turai ya danganta da hanyar tace tare da ingantaccen sakamako na zuciya game da rashin shan kofi da kuma shirye-shiryen da ba a tace ba. Ya gano cewa a cikin infusions marasa tacewa (kamar wasu nau'in nau'in nau'in plunger) kahweol da cafestol, abubuwan da ke iya haɓaka LDL cholesterol; amfani da tacewa takarda yana cire su sosai.
Bayanan sun yi yawa: tace shan kofi yana da alaƙa da a 15% raguwa a cikin jimlar mace-mace idan aka kwatanta da rashin shan kofi; kuma, a cikin cututtukan zuciya, kusan raguwa a cikin 12% a maza da 20% a mataAn lura da mafi kyawun gefe a cikin amfani da Kofuna 1 zuwa 4 a kullumYa bambanta, kofi maras kyau ya nuna alamar da ba ta da amfani, tare da sigina mara kyau a cikin maza fiye da shekaru 60.
Muhimmi: tacewa baya daukewa key antioxidants. Polyphenols irin su chlorogenic acid har yanzu suna nan kuma suna iya ba da gudummawa ga tasirin antithrombotic da haɓakar endothelial. Game da ciwon daji, ba a sami wani tasiri ba. share bambance-bambance ta hanya na shiri.
Masu yin kofi da masu tacewa: yadda za a zaɓa da yadda ake amfani da su
Idan kuna neman shirye-shiryen mara ƙarfi, kuna da hanyoyi da yawa. atomatik tace kofi inji Suna zafi da diga ruwa a kan kofi a cikin ƙananan caraf; sun dace, kodayake da yawa sun haɗa sassan filastik waɗanda ke haɗuwa da ruwa.
El drip na hannu (gilashi ko yumbu mai dripper tare da tacewa ko sake amfani da shi) yana ba ku damar sarrafa zafin jiki, yawan kwarara, da lokaci, yana ba da ingantaccen bayanin martaba. Yana da zaɓin da aka fi so ga waɗanda suke so matse fitar da nuances na hatsi a cikin leisurely taki.
La labaran Faransa ko plunger, ko da yake ba ya amfani da matsa lamba, yana amfani da tace karfe wanda ke raba daskararru a ƙarshen jiko. Yana aiki mafi kyau tare da m nika kuma yana iya barin mai a cikin kofi fiye da takarda. Idan fifikonku shine bayanin martabar lipid, la'akari tace kuma da takarda
La Mazugi ko vacuum Abin kallo ne na gani: ruwan ya tashi ta hanyar vacuum zuwa ɗakin kofi sannan ya koma ƙasa, an riga an tace shi. Kuma classic kofi kofi, gargajiya a cikin gidaje da yawa, manufa ga waɗanda suke son bayanin martaba mai laushi da sanannun.
Game da tacewa, da takarda mai yuwuwa (mafi kyawun bleach-free da takin mai magani) yana ba da tsabta a cikin kofi da kuma kawar da diterpene mai tasiri. karfe dindindin (Bakin karfe ya fi aluminum) suna guje wa sharan gona kuma suna buƙatar tsaftacewa kawai bayan kowane amfani, kodayake ingancin tacewa na iya zama. raguwa akan lokaci kuma bari ƙarin mai ta shiga.
Basic tace kofi girke-girke (hanyar hannu)
Don samun kofi mai kyau, kula da niƙa. Idan kun yi niƙa a gida, manufa don wannan hanyar ita ce lafiya zuwa matsakaici rubutu (gyara bisa ga dripper da tace). Ta wannan hanyar za ku daidaita hakar kuma ku guje wa matsanancin ɗaci ko acidity.
- Matsakaicin ma'ana: 1:15 zuwa 1:17 (misali, 15-17 ml na ruwa da gram na kofi). - Ruwa a 90-96 ºC, farkon pre-jiko (bloon) zuba 30-45 s, biye da bugun jini. - Jimlar lokaci: 2:30 zuwa 3:30 min, dangane da nika da yawan kwarara.
Idan kun fi son sauƙaƙa, zafi ruwan, jiƙa matatar takarda, ƙara kofi na ƙasa kuma ku fara farawa. preinfusionCi gaba da zuba a hankali don kiyaye matakin gado kuma a gama lokacin da ruwan ya zube gaba daya. Ku yi hidima nan da nan.
Kimanin bayanin abinci mai gina jiki ga kowane kofi da aka tace: 1 kcal, 1 g furotin, 10 MG sodium (Dabi'u sun bambanta dangane da wake da shirye-shiryen; abun ciki na caloric na kofi kadai kusan sifili ne).
Jita-jita masu daɗi waɗanda ke tafiya mai ban mamaki tare da kofi
Kodayake yawanci muna ajiye shi don kayan zaki, kofi yana bayarwa zurfin da toasted bayanin kula abin sha'awa a yawancin girke-girke masu daɗi. Akan nama yana aiki kamar fara'a: gwada a naman alade mai dafaffen kofi tare da taɓa barkono don daidaita zaƙi, ko kaɗan cinyoyin kaji da albasa infused tare da rage kofi, suna da m kuma suna da miya mai haske.
Idan za ku haɗa shi, rage ƙarfin (mafi kyau kofi broth ko raguwa fiye da busasshiyar kofi mai tsabta) kuma yana ramawa tare da kayan zaki na halitta kamar albasa mai yaji ko karas, da kitse masu daraja waɗanda ke zagaye gabaɗaya (faɗawar EVOO mai kyau, alal misali).
Marinade kofi kuma zaɓi ne mai kyau: haxa hakar mai da hankali tare da kayan yaji (cumin, barkono, paprika), taba citrus da mai, bari nama ko namomin kaza su huta a dafa a kan gasa. Sakamakon shine ƙanshi da daidaitacce.
Desserts tare da kofi: yankin da ya ci nasara kullum
A cikin irin kek, kofi shine sarki. Daga classic kofi flan Daga haɗaɗɗen da ke da daɗi a gidaje da gidajen cin abinci zuwa creams, daɗaɗɗen biredi, ko custards tare da taɓa kofi, haɓakar yana da girma. Idan kuna sha'awar cakulan, za ku ga wannan kofi yana kara dandanonsa kuma yana daidaita zaƙi.
Hanya mai sauƙi don haɗa kofi a cikin kayan zaki shine maye gurbin wani ɓangare na ruwa a cikin girke-girke tare da a kofi cream tare da koko ko don tattarawar hakowa. Kula da adadin mai da gari, kuma daidaita sukari a ƙasa: dacin kofi zai ba ku damar. yanke zaki ba tare da rasa bakin ciki ba.
Chocolate da kofi: haɗin cin nasara
Kyakkyawan koko hade da kofi ya cimma a umami dadi cewa za ku yi soyayya da. Ka yi tunanin yin wani kek tare da cakulan ganache da ƙwanƙwasa kofi, ko buga wasu truffles tare da tabawa espresso. Idan kun fi son sabon abu, a haske mousse tare da koko mai tsabta da kofi yana samar da kayan zaki tare da hali amma ba cloying ba.
Don cimma daidaito, yi amfani da cakulan duhu (mafi ƙarancin 70%) da kofi mai tacewa tare da ƙamshi mai tsabta. Ta wannan hanyar za ku samu tsabta na dadin dandano da bushewa gamawa, manufa bayan abinci mai nauyi.
Ƙwayoyin kofi na musamman don kwanakin da ke kira ga wani abu daban
Kofi na yau da kullun tare da madara yana da kyau kuma yana da kyau, amma akwai kwanaki da kuke sha'awar shi. wani abu dabanKuna iya ƙirƙirar magani ba tare da yin amfani da sukari ko barasa ba: gwada ƙara kirfa ko vanilla zuwa nika, madara kumfa (kuma kayan lambu) da citrus zest a karshen.
Idan kuna son sanyi, shirya a kafe filtrado kuma a kwantar da shi don kofi mai ƙanƙara mai tsabta kuma mai daɗi; ko gwada a kafi dalgona; ko je ga classic Levantine tare da granita na gida, hada shi da horchata Idan kuna son Baƙar fata da fari don dandano ku da sarrafa zaƙi.
Biyu masu sauƙi, masu kuzari da girke-girke masu dacewa da kofi
Lokacin da kuke sha'awar wani abu mai daɗi ba tare da wahala ba, waɗannan shawarwari guda biyu amintattu ne. An shirya su da kayan yau da kullum kuma sun yarda da bambancin dandano; tunani irin namu kukis na gida dace a cikin hanya guda.
1) Crispy oat da kofi bukukuwa
Sinadaran: 1/3 kofin kofi mai sanyi mai karfi, 1/3 kofin madara madara, 2 1/2 kofuna na oatmeal, 3 qwai, 1/2 sanda na man shanu, 2/3 kofin maple syrup ko manna rana, 1 teaspoon na yisti, tsunkule na gishiri, 1 kofin yankakken gyada da 3/4 kofin yankakken raspberries.
Watsawa: shirya kofi mai karfi kuma bari shi sanyi gaba dayaNarke man shanu a kan zafi kadan ko a cikin microwave. Mix busassun kayan aikin (alwala, baking powder, gishiri) a cikin kwano. A cikin wani kwano, whisk tare da ƙwai, kofi, madara, da zaɓaɓɓen zaki. Ƙara flakes zuwa ruwa kuma bari a huta minti 10 to hydrate da infuse da dandano. Ƙara walnuts da raspberries, samar da su cikin ƙwallan 5 cm, kuma sanya su a kan takarda mai maiko ko yin burodi da aka yi da takarda. Gasa a rage yawan zafin jiki na 200 ° C na kimanin minti 35, har sai launin ruwan kasa.
Ƙarin tip: daidaita zaƙi zuwa mafi ƙarancin buƙata kuma amfani da kofi kamar yadda dandano balancerIdan kuna sha'awar jujjuyawar sabo, ƙara orange zest zuwa gaurayawa kafin yin burodi.
2) Kofi lafiyayye da ayaba ice cream
Sinadaran (sau 2): 2-3 cikakke ayaba, 1 tablespoon na kofi, 1 tablespoon na madarar kayan lambu (soya, almond, da dai sauransu), tabawa ainihin vanilla, yankakken hazelnuts da yankakken cakulan duhu don topping.
Watsawa: Daskare peeled da yankakken ayaba na akalla sa'o'i 5-6 (mafi kyawun dare). Haɗa ayaba, kofi, madarar shuka, da vanilla har sai da santsi. ice cream texture (kada a dahu don kada yayi zafi). Ku bauta wa kuma kuyi tare da hazelnut da cakulan topping.
Bambance-bambance: Idan kuna son shi mai tsanani, ƙara kofi kaɗan, amma ku guji ƙara ruwa mai yawa don guje wa rasa. rubutun kirim. Hakanan zaka iya ƙara koko mai tsabta ko jajayen 'ya'yan itace a ƙarshe. Idan kana neman madadin, gwada ayaba, kofi da kuma rum sorbet ga wani sigar mai daɗi.
Decaffeinated: abin da yake da kuma yadda za a samu shi
Idan maganin kafeyin bai yarda da ku ba, akwai matakai don cire mafi yawansa daga hatsi: ta hanyar kaushi (cire daga baya), ta supercritical carbon dioxide ko ta hanyar da ake kira Swiss ruwa hanya. Manufar ita ce adana aromatic profile yayin da rage maganin kafeyin, kuma ingancin ƙarshe zai dogara ne akan kulawar da aka yi a cikin dukan tsari, daga asali zuwa gasa.
Tambayoyi akai-akai
Wane kofi ne ya fi antioxidants? Ya dogara da asali da gasa, amma Larabci Gasasshen dabi'a da haske mai kyau, yana riƙe ƙarin bayanan acidic da polyphenols kamar chlorogenic acid. Gasasshen duhu sosai yana rage wasu mahaɗan bioactive, kodayake yana haɓaka wasu sifofi.
Wanne kayan zaki ne aka fi ba da shawarar? Idan za ku yi zaƙi, ba da fifiko stevia ko xylitolA cikin matsakaicin adadi, panela, sugar brown, zuma, sukari kwakwa, agave ko maple syrup sune madadin, amma ku tuna cewa mafi kyawun zaɓi shine. sake ilmantar da baki zuwa ga ƙarancin zaƙi.
Menene bambanci tsakanin espresso da tacewa? Ana yin Espresso tare da matsin lamba, mai da hankali mai yawa da dandano da jiki a cikin ƙaramin ƙara; Ana samun tacewa ta hanyar nauyi, yana nuna nuances kuma yawanci ana la'akari da shi azaman ƙarancin acidic. A matakin cardiometabolic, shaidar tana nuna tace da takarda a matsayin mafi m zabin.
Menene hanya mafi kyau don shirya kofi? Ta hanyar lafiya, tace tare da iko mai kyau na niƙa, zafin jiki da rabbai. Hakanan, guje wa sukari da barasa da amfani ingancin hatsi yayi nauyi kamar yadda hanya.
Wane mai yin kofi kuke amfani da shi don yin kofi mai tacewa? Kuna iya amfani drip ta atomatik ko drippers na hannu (gilashi ko yumbu) tare da tace takarda; Latsa Faransanci na buƙatar ƙarin tace takarda idan kuna neman rage diterpenes. Har ila yau, Cona/vacuum yana ba da a kofi mai tsabta idan aka yi amfani da tace mai dacewa.
