Chii chinonzi Almond Mukaka, uye Izvo Zvakanaka kana Zvakaipa Iwe?

Zvemukati

• Chii chinonzi almond mukaka?
• Almond mukaka chikafu
• Utano hunobatsira mukaka wemamondi
• Yakakwirira muvhitamini E
• Mhando dzisina kutapira dzakaderera mushuga
• Zvichida kudzikira
• Inoshaya protein
• Haina kukodzera kune vacheche
• Inogona kunge iine zvinowedzera
• Nzira yekusarudza yakanakisa mukaka wemamondi
• Nzira yekuita yako wega almond mukaka
• Chinokosha

Nekusimuka kwezvirimwa-zvakavakirwa kudya uye kunetseka kwemukaka, vanhu vazhinji vanotsvaga imwe nzira yemukaka wemombe (,).

Mukaka weAlmond ndeimwe yemhando yepamusoro-inotengesa mamilk nekuda kwehupfumi hwayo uye hunhu ().

Zvisinei, sezvo chiri chinwiwa chakagadzirwa, unogona kushamisika kana iri sarudzo ine hutano uye isina njodzi.

Ichi chinyorwa chinoongorora mukaka weamondi uye kuti wakanaka here kana wakashata kune hutano hwako.

Chii chinonzi almond mukaka?

Mukaka weAlmond unogadzirwa nemaarumondi epasi uye nemvura asi unogona kusanganisira zvimwe zvinoshandiswa zvichienderana nerudzi.

Vanhu vazhinji vanozvitenga zvisati zvaitika, asi zviri nyore kuita kumba zvakare.

Munguva yekugadzirisa, maarumondi nemvura zvinosanganiswa zvobva zvasvinwa kubvisa pulp. Izvi zvinosiya mutserendende mvura ().

Mune mazhinji emabhizimusi emaamondi, thickeners, zvinodzivirira, uye zvinonhuwira zvinowanzo kuwedzerwa kunatsiridza kunaka, kugadzirwa, uye hupenyu hwesherufu.

Mukaka weAlmond wakasarudzika wemukaka-usina mukaka, zvichireva kuti iwo akakodzera mavegans, pamwe nevanhu vane dhiri rekurwisa kana lactose kusagadzikana ().

Zvakadaro, iwe unofanirwa kuzvidzivirira kana iwe uri weergisi kune nzungu dzemuti.

Mukaka weAlmond mukaka-chinwiwa chinogadzirwa kubva kumaamondi akasvinwa nemvura. Izvo zvakasikwa zvemukaka- uye lactose-isina, ichiita sarudzo yakanaka kune avo vanodzivirira dairy.

Almond mukaka chikafu

Iine macalorie 39 chete pamukombe (240 ml), mukaka wemarmond wakaderera zvakanyanya mumacalorie uchienzaniswa nemukaka wemombe uye zvimwe zvinwiwa zvinobva muzvirimwa. Rinewo zvinovaka muviri zvakasiyana.

Imwe kapu (240 ml) yemukaka wemuarumondi unotengesa unopa ():

• Makorori: 39
• Mafuta: 3 magiramu
• Mapuroteni: 1 gramu
• Carbs: 3.5 magiramu
• Fiber: 0.5 magiramu
• Calcium: 24% yeiyo Mazuva ese Kukosha (DV)
• Potassium: 4% yeiyo DV
• Vhitamini D: 18% yeiyo DV
• Vhitamini E: 110% yeiyo DV

Mukaka weAlmond mukaka wakanakisa uye wakasikwa wevhitamini E, inova mafuta-akanyungudika antioxidant anobatsira kuchengetedza muviri wako kubva mukukuvara kwakanyanya ().

Mimwe mhando yakasimbiswa necalcium uye vhitamini D, ayo akakosha zvinovaka muviri kune hutano hwemabhonzo. Shanduro dzekuzvigadzirira hadzisi sosi yakanaka yezvinhu zvinovaka muviri (, 8).

Chekupedzisira, mukaka weamondi wakaderera mumapuroteni, ine 1 mukombe (240 ml) ichipa chete 1 gramu ().

Mukaka weAlmond wakangozvarwa uine vhitamini E, chirwere-chinorwisa antioxidant. Panguva yekugadzirisa, inowanzo simbiswa ne calcium uye vhitamini D. Zvisinei, haisi yakanaka sosi yeprotein.

Utano hunobatsira mukaka wemamondi

Mukaka weAlmond unogona kupa humwe hutano mabhenefiti.

Yakakwirira muvhitamini E

Maamondi ndeakakosha sosi yevhitamini E, inova vhitamini inogadziriswa mafuta yakakosha pakudzivirira maseru ako kubva mukukuvara kwakanyanya ().

Vitamin E inosimudzira hutano hwemaziso uye hweganda uye inogona kutora chinzvimbo mukudzivirira kubva pamamiriro akaita sechirwere chemwoyo (,,).

Mukombe mumwe chete (240 ml) wemukaka wemuarumondi unotengesa unopa 110% yeDV yevhitamini E, ichiita kuti ive nzira iri nyore uye inodhura yekuzadzisa zvaunoda zuva nezuva ().

Mhando dzisina kutapira dzakaderera mushuga

Vanhu vazhinji vanodya shuga yakawandisa yakawedzerwa nenzira yemadhiri, zvinwiwa, uye zvinotapira. Nekudaro, kusarudza chikafu nezvinwiwa zvakasununguka zvine shuga zvinogona kukubatsira kudzora huremu uye kudzikamisa njodzi yako yezvimwe zvirwere zvisingaperi (,).

Miti yakawanda-yakasimwa yakasimwa yakasvinwa uye inotapira. Muchokwadi, 1 mukombe (240 ml) yechokoreti-yakavhenganiswa mukaka wemarmond inogona kurongedza kumusoro kwe21 magiramu eshuga yakawedzerwa - anopfuura mashanu mashupuni ().

Kana iwe uri kuyedza kudzora yako yekudyiwa neshuga, isina kutapirwa mukaka wemarmond isarudzo yakanaka. Iyo yakasarudzika yakadzika mushuga, ichipa huwandu hwese magiramu maviri pamukombe (240 ml) ().

Unsweetened mukaka weamondi wakasarudzika mushuga uye wakawanda muvitamin E, chirwere chakasimba-kurwisa antioxidant. Nekudaro, mukaka weamondi unotapira unogona kutakurwa neshuga.

Zvichida kudzikira

Nepo mukaka weamondi uine mabhenefiti mazhinji, pane zvimwe zvakakosha kudzikira zvekutarisa.

Inoshaya protein

Mukaka weAlmond unopa chete 1 gramu yeprotein pamukombe (240 ml) apo mukaka wemombe uye soy mukaka unopa magiramu masere nemanomwe, zvichiteerana (,).

Mapuroteni akakosha pamabasa mazhinji emuviri, kusanganisira kukura kwemhasuru, ganda uye chimiro chefupa, uye enzyme uye kugadzirwa kwehomoni (,,).

Zvizhinji zvekudya zvisina mukaka uye zvekudyara-zvine chikafu chine mapuroteni, kusanganisira bhinzi, nyemba, nzungu, mhodzi, tofu, tempeh, uye hemp mbeu.

Kana iwe ukasadzivirira zvigadzirwa zvemhuka, mazai, hove, huku, uye nyama yemombe zvese zvakanakisa mapuroteni sosi ().

Haina kukodzera kune vacheche

Vana vari pasi pegore rimwe havafanirwe kunwa mombe dzemombe kana dzezvirimwa, sezvo izvi zvichigona kudzivirira kupinzwa kwesimbi. Kuyamwisa kana kushandisa mukaka wevacheche chete kusvika pamwedzi 4-6 yemakore apo chikafu chakasimba chinogona kuunzwa ().

Pamwedzi mitanhatu yemakore, ipa mvura sechinwiwa chine utano chine hutano kuwedzera mukaka wemukaka kana fomura. Mushure mezera re1, mukaka wemombe unogona kuunzwa kuchikafu chemwana wako ().

Kunze kwemukaka we soy, zvinwiwa zvinodyarwa zvirimwa zvakasikwa zvine mapuroteni, mafuta, macalorie, uye akawanda mavitamini uye mamineral, simbi, vhitamini D, uye calcium. Izvi zvinovaka muviri zvakakosha mukukura nekusimudzira (,).

Mukaka weAlmond unongopa 39 macalorie, 3 gramu emafuta, uye 1 gramu yeprotein pamukombe (240 ml). Izvi hazvina kukwana kumucheche ari kukura (,).

Kana iwe usiri kuda kuti mwana wako anwe mukaka wemombe, ramba uchiyamwisa kana kubvunza chiremba wako kune yakanakisa nondairy fomula ().

Inogona kunge iine zvinowedzera

Yakagadziriswa mukaka weamondi unogona kuva nezvakawanda zvinowedzera, senge shuga, munyu, matadza, zvinwiwa, uye lecithin uye carrageenan (mhando dzeemulsifiers).

Zvimwe zvinoshandiswa senge emulsifiers uye matadza zvinoshandiswa kugadzirwa uye kuenderana. Vakachengeteka kunze kwekunge vapedza muhuwandu hwakanyanya ().

Zvakadaro, imwe bvunzo-chubhu yekudzidza yakawana kuti carrageenan, iyo inowanzo kuwedzerwa kumukaka weamondi seemulsifier uye inozivikanwa seyakachengeteka, inogona kukanganisa hutano hwematumbo. Nekudaro, kumwe kutsvagisa kwakasimba kunodikanwa pasati paitwa chero mhedziso ().

Zvakangodaro, makambani mazhinji anodzivirira ichi chekuwedzera zvachose nekuda kwezvinonetsa izvi.

Pamusoro pezvo, akawanda maamondi nemaorivhi akasvinwa ane shuga yakawanda. Shuga yakawandisa inogona kuwedzera njodzi yako yekuwedzera huremu, maburi emazino, uye mamwe mamiriro asingaperi (,,).

Kuti udzivise izvi, sarudza isina kutapira uye isingafadzi mukaka wemamondi.

Mukaka weAlmond mukaka wakashata weprotein, mafuta, uye zvinovaka muviri zvakakosha mukukura kwemucheche uye kukura. Uyezve, mhando dzakawanda dzakagadziriswa dzine zvinowedzerwa senge shuga, munyu, zvinwiwa, matadza, uye carrageenan.

Nzira yekusarudza yakanakisa mukaka wemamondi

Mazhinji ezvitoro zvemuno zvinopa akasiyana mamondi maamondi.

Paunenge uchisarudza chigadzirwa, ive shuwa yekutarisa isina unsweetened akasiyana. Iwe unogona zvakare kusarudza mhando isina akawedzera mazamu kana emulsifiers kana izvi zvinongedzo zviri kukunetsa iwe.

Chekupedzisira, kana iwe ukatevera kudya kwakatemerwa, senge veganism kana vegetarianism, uye uine hanya nezvekudya kwako kwehutano, sarudza mukaka weamondi wakasimbiswa necalcium uye vhitamini D.

Homemade uye dzimwe sarudzo dzemuno dzinogona kunge dzisina izvi zvinovaka muviri.

Kuti ukohwe zvakanakira, sarudza mukaka wemarmond usina kutapira, usingafadzi, uye wakasimbiswa necalcium uye vhitamini D.

Nzira yekuita yako wega almond mukaka

Kuti ugadzire wega mukaka wemaarumondi, tevera iyi yakareruka nzira.

Zvisungo:

• 2 makapu (280 gramu) emaamondi akanyoroveswa
• 4 makapu (1 litre) yemvura
• 1 teaspoon (5 ml) yevanilla mushoma (kusarudza)

Soak maarumondi mumvura husiku uye dhonza usati washandisa. Wedzera maamondi, mvura, uye vanilla kune blender uye kupisa kwemaminetsi 1-2 kusvika mvura yaita makore uye maamondi ari pasi.

Dururirai musanganiswa mune mesh strainer inoiswa pamusoro pembiya uye yakarongedzwa nehombodo yemukaka bhegi kana cheesecloth. Ive neshuwa yekutsikirira pasi kuti ubvise yakawanda mvura sezvinobvira. Iwe unofanirwa kuwana ingangoita 4 makapu (1 litre) yemukaka weamondi.

Isa mvura yacho mumudziyo unoshandiswa woichengeta mufiriji kwemazuva mana kusvika kumashanu.

Kuti ugadzire wega mukaka wemaarumondi, wedzera maamondi akanyoroveswa, mvura, uye vanilla kubvisa kune blender. Dururirai musanganiswa kuburikidza ne cheesecloth uye mesh strainer. Chengetedza mvura yakasara mufiriji yako kwemazuva 4-5.

Chinokosha

Mukaka weAlmond unogona kuve wakasarudzika-wakasarudzika sarudzo kune avo vanodzivirira mukaka wemombe.

Mhando dzisina kutapira dzakasikwa dzakadzika mumacalorie neshuga pachinopa mavitamini akawanda.

Izvo zvakati, almond mukaka wakaderera mumapuroteni uye mhando dzakatapira dzinogona kutakurwa neshuga.

Kana iwe uchinakirwa nemukaka weamondi, ita shuwa yekusarudza isina kutapira uye isingafadzi maBhaibheri uye wedzera zvimwe zvine mapuroteni-zvakapfuma chikafu kune chako chikafu, senge mazai, bhinzi, nzungu, mhodzi, hove, uye huku.