9 Sayenzi-Yakavakirwa Hutano Kubatsirwa kweAlmond Milk

Zvemukati

• 1. Yakaderera muCalori
• 2. Yakaderera muShuga
• 3. Yakakwirira muVitamin E
• 4. Chitubu Chakanaka cheCalcium
• 5. Kazhinji Inowedzerwa neVitamin D
• 6. Sezvingatarisirwa Lactose-Mahara
• 7. Dairy-Mahara uye Vegan
• 8. Yakaderera muPhosphorus, Iine Mwero Wepakati wePotassium
• 9. Yakanyanya Nyore Kuwedzera kune Kudya Kwako
• Icho Chinokosha

Mukaka weAlmond mukaka unovaka muviri, wakaderera-koriori unova unozivikanwa zvikuru.

Inogadzirwa nekukuya maarumondi, kuasanganisa nemvura uye nekusefa musanganiswa kuti ugadzire chigadzirwa chinotaridzika zvakanyanya semukaka uye chine munaka unonaka.

Kazhinji, zvakawedzera zvinovaka muviri zvakadai secalcium, riboflavin, vhitamini E uye vhitamini D zvinowedzerwa kwazviri kusimudzira zvirimo zvinovaka muviri.

Mhando dzakawanda dzekutengesa dziripo, uye vamwe vanhu vanozvigadzira pamba.

Izvo zvakanaka kune avo vasingakwanise kana kusarudza kusanwa mukaka wemombe, pamwe nevanhu vanofarira kuravira.

Chinyorwa ichi chinonyatso tarisa pazvinhu zvipfumbamwe zvakakosha zvehutano zvemukaka wemamondi.

1. Yakaderera muCalori

Mukaka weAlmond wakaderera zvakanyanya mumacalori kupfuura mukaka wemombe.

Vamwe vanhu vanoona izvi zvichivhiringidza, sezvo maamondi achizivikanwa kunge ane macalorie mazhinji nemafuta. Nekudaro, nekuda kwenzira inogadzirwa mukaka wemamondi, chikamu chidiki chete chemaarumondi chiripo mune chakapedzwa chigadzirwa.

Izvi zvakanaka kune vanhu vanoda kucheka macalorie uye kurasikirwa nehuremu.

Mukombe mumwe chete (240 ml) yemukaka wemaarumondi usina kutapira une makirori anosvika 30-50, nepo huwandu hwakaenzana hwemukaka wemukaka uine 146 macalorie. Izvi zvinoreva kuti mukaka weamondi une 65-80% mashoma macalorie (1, 2, 3).

Kurambidza kudya kwako kwekoriori inzira inoshanda yekudzora huremu, kunyanya mukusangana nekurovedza muviri. Kunyangwe kudzikisira uremu zvine mwero zve 5-10% yehuremu hwemuviri wako kunogona kubatsira kudzivirira nekutarisira mamiriro akadai seshuga (,).

Kana iwe uri kuyedza kudzikisa huremu, kungoisa maviri kana matatu ezuva nezuva emukaka nemukaka weamondi zvinokonzeresa kudzikiswa kwezuva nezuva kwekoriori inosvika pamakumi matatu nemakumi matatu nemasere emakori.

Sezvo nzira zhinji dzekudzikisira uremu dzichikurudzira kudya dzinenge mazana mashanu emakoriori pazuva, kunwa mukaka wemaarumondi inogona kunge iri nzira yakapusa yekukubatsira kurasikirwa nehuremu

Ramba uchifunga kuti zvinotapira zvemhando dzakasiyana dzinogona kuve dzakakwira zvakanyanya mumacalorie, sezvo iwo aine akawedzera shuga. Pamusoro pezvo, shanduro dzakagadzirwa zvisina kugadzirwa dzinogona kunge dziine huwandu hwakawanda hwemaarumondi akasara mavari, saka dzinogona zvakare kuve dzakakwira mumacalorie.

Unsweetened mukaka wemuarumondi unosvika kusvika ku80% mashoma macalorie kupfuura mukaka wenguva dzose wemukaka. Kuishandisa sechinotsiva mukaka wemombe inogona kuve inoshanda nzira yekudzora uremu.

2. Yakaderera muShuga

Mhando dzisina kutapira dzemukaka weamondi dzakaderera kwazvo mushuga.

Imwe kapu (240 ml) yemukaka weamondi ine chete 1-2 magiramu e carbs, mazhinji acho ari fiber yekudya. Mukuenzanisa, 1 mukombe (240 ml) yemukaka wemukaka une 13 gramu e carbs, mazhinji acho ishuga (1, 2, 3).

Izvo zvakakosha kuti uzive kuti akawanda marudzi ekutengesa emuamondi mukaka anotapirwa uye akashumirwa neshuga yakawedzerwa. Mhando idzi dzinogona kuve neanosvika magiramu 5-17 eshuga pamukombe (240 ml) (6, 7).

Naizvozvo, zvakakosha kuti ugare uchitarisa chinyorwa chekudya zvinovaka muviri uye zvinongedzo zvinyorwa zvemashuga akawedzerwa.

Zvisinei, mukaka wemaarumondi usina kutapira unogona kubatsira avo vanoedza kudzora kudya kwavo shuga.

Semuenzaniso, vanhu vane chirwere cheshuga kazhinji vanoda kudzikisira kudya kwavo kwemazuva ese kwehydrohydrate. Kutsiva mukaka wemukaka nemukaka weamondi kungava nzira yakanaka yekuita izvi ().

Mukaka wemaarumondi usina kutapira wakadzika mushuga, zvichiita kuti ukodzere kune avo vanodzora shuga yavo, sevanhu vane chirwere cheshuga. Nekudaro, mhando dzakawanda dzakatapira, saka zvichiri kukosha kutarisa iro rezita rekudya.

3. Yakakwirira muVitamin E

Maarumondi akasimba zvakanyanya muvhitamini E, ichipa 37% yezuva nezuva vhitamini E inodikanwa muawa imwechete (28 gramu) (9).

Naizvozvo, mukaka wemarmond zvakare yakasikwa sosi vhitamini E, kunyangwe mhando zhinji dzekutengesa dzinowedzerawo imwe vhitamini E panguva yekugadzirisa ().

Mukombe mumwe chete wemukaka weamondi (240 ml) unopa 20-50% yevhitamini E yako yezuva nezuva, zvichienderana nechiratidzo. Mukuenzanisa, mukaka wemukaka hauna vhitamini E zvachose (1, 3, 11).

Vitamin E ine simba antioxidant inorwisa kuzvimba uye kushushikana mumuviri (,).

Inobatsira kudzivirira kubva kuchirwere chemoyo nekenza, uye inogona zvakare kuve nemhedzisiro inobatsira pahutano hwepfupa neziso (,,,).

Uyezve, vhitamini E yakawanikwa ichibatsira zvakanyanya hutano hwehuropi. Zvidzidzo zvakaona kuti zvinovandudza kushanda kwepfungwa. Zvinoitawo sekuderedza njodzi yehosha yeAlzheimer uye inogona kunonoka kufambira mberi kwayo ().

Mukombe mumwe chete (240 ml) yemukaka wemuarumondi unogona kupa 20-50% yevhitamini E yako yezuva nezuva. Vitamin E ine simba antioxidant iyo inogona kudzora kuzvimba, kushushikana uye njodzi yechirwere.

4. Chitubu Chakanaka cheCalcium

Mukaka uye zvimwe zvinogadzirwa nemukaka ndiwo manyuko akakosha ecalcium mune kudya kwevanhu vazhinji. Mukombe mumwe (240 ml) yemukaka wose unopa 28% yezvinokurudzirwa kudya kwezuva nezuva (3).

Mukuenzanisa, maarumondi ane zvishoma zvishoma zvecalcium, ingori 7% yezvinodiwa zvezuva nezuva mu1 ounce (28 gramu) (19).

Nekuti mukaka wealmond unowanzo shandiswa sekutsiva mukaka wemukaka, vagadziri vanoupfumisa necalcium kuona kuti vanhu havasi kurasikirwa ().

Calcium yakakosha zvicherwa mukusimudzira uye hutano hwemapfupa. Inobatsirawo kudzikisa njodzi yekutyoka uye osteoporosis ().

Pamusoro pezvo, calcium inodiwa pakushanda kwakakodzera kwemoyo, tsinga nemhasuru.

Imwe kapu yemukaka weamondi (240 ml) inopa 20-45% yezvakakurudzirwa kudya kwezuva nezuva kwecalcium (1, 11).

Mamwe marangi anoshandisa mhando yecalcium inonzi tricalcium phosphate, pane calcium carbonate. Nekudaro, tricalcium phosphate haina kunyudzwawo. Kuti uone kuti rudzii rwecalcium rinoshandiswa mumukaka wako wemuarumondi, tarisa izvo zvinongedzo chitambi ().

Kana iwe urikugadzira mukaka wemuarumondi wega kumba, ungangoda kutsvaga kumwe kunobva calcium yekuwedzera chikafu chako, senge chizi, yogati, hove, mhodzi, nyemba nemashizha emashizha.

Mukaka weAlmond unosimbiswa necalcium kuti upe makumi maviri--45% ezvaunoda zvezuva nezuva pakushanda. Calcium inonyanya kukosha kuhutano hwepfupa, kusanganisira kudzivirira kwekuputsika uye osteoporosis.

5. Kazhinji Inowedzerwa neVitamin D

Vitamin D yakakosha zvinovaka muviri kune akawanda maficha ehutano hwakanaka, kusanganisira moyo mashandiro, hutano hwepfupa uye immune immune (,).

Muviri wako unogona kuuburitsa kana ganda rako rikaonekwa kuzuva. Zvisinei, 30-50% yevanhu havawani vhitamini D yakakwana nekuda kweganda ravo reganda, mararamiro, maawa ekushanda kwenguva refu kana kungogara munzvimbo isina zuva rakadzikira ().

Kushomeka kweVitamin D kunoenderana nenjodzi yakawedzera yekenza, chirwere chemwoyo, kuwedzerwa kweropa, osteoporosis, kushaya simba kwemhasuru, nyaya dzekubereka, zvirwere zvemuviri uye zvirwere zvinotapukira (,,,).

Zvishoma zvishoma zvekudya zvakasikwa zvine vhitamini D, saka vagadziri vanogona kusimbisa chikafu nazvo. Zvigadzirwa zvinowanzo simbiswa ne vhitamini D zvinosanganisira mukaka, majusi, zviyo, chizi, majarini uye yogati (,).

Mazhinji maamondi emamondi akasimbiswa ne vitamini D2, inozivikanwawo seergocalciferol. Paavhareji, 1 mukombe (240 ml) yemukaka wemaarumondi wakasimbiswa unopa 25% yezvakakurudzirwa kudya kwezuva nezuva kwevhitamini D (1, 11).

Homemade mukaka wemuarumondi haugone kuve neine vhitamini D, saka uchafanirwa kutsvaga zvimwe zvekudya kana usiri kuwana yakakwana vitamini D kubva kunezuva.

Vitamin D chinhu chinovaka muviri chakakosha kuhutano hwakanaka, kunyangwe 30-50% yevanhu vakashomeka. Mukaka weAlmond wakasimbiswa nevhitamini D uye unopa chinenge chikamu chimwe muzvina cheyakakurudzirwa kudya kwezuva nezuva mukapu imwe (240-ml) inoshumirwa.

6. Sezvingatarisirwa Lactose-Mahara

Kusagadzikana kweLactose mamiriro ezvinhu umo vanhu vasingakwanise kugaya lactose, shuga iri mumukaka.

Izvo zvinokonzerwa nekushomeka kwe lactase, iyo enzyme iyo inokonzeresa kupaza lactose mune imwe fomu inogaya. Uku kushomeka kunogona kukonzerwa nemageneti, kuchembera kana mamwe marapirwo ().

Kusashivirira kunogona kukonzera zviratidzo zvakasiyana-siyana zvisina kugadzikana, kusanganisira kurwadziwa mudumbu, kuzvimba uye gasi (,).

Kusagadzikana kweLactose inofungidzirwa kukanganisa kusvika pa75% yevanhu pasi rese. Izvo hazvina kujairika mune vachena vanhu vanobva kuEuropean, zvinokanganisa 5-17% yevagari. Nekudaro, muSouth America, Africa neAsia, iwo mareti akakwirira se50-100% (,).

Nekuti mukaka weamondi ndeweakasununguka lactose-isina, ndiyo imwe nzira yakakodzera kune vanhu vane lactose kusawirirana.

Kusvika pa75% yevagari vepasi rose lactose isingashiviriri. Mukaka weAlmond wakangoita lactose-isina, ichiita yakanaka imwe nzira kune mazi.

7. Dairy-Mahara uye Vegan

Vamwe vanhu vanosarudza kudzivirira mukaka wemukaka sewechitendero, hutano, zvakatipoteredza kana mararamiro sarudzo, senge veganism ().

Sezvo mukaka weamondi uri wakasarudzika-wakagadzika, iwo akakodzera kune ese aya mapoka uye anogona kushandiswa panzvimbo yemukaka wemukaka wega kana mune chero nzira.

Pamusoro pezvo, mukaka wemuarumondi hauna maProtein anokonzera kukaka kwemukaka kusvika ku0.5% yevakuru (,,).

Ipo mukaka we soya yanga iri imwe nzira yechinyakare kumukaka wemukaka kune vanhu vakuru, vanosvika gumi nevatanhatu kubva muzana vanhu vari allergiki nemukaka wemukaka vari zvakare allergiki kune soy mukaka Naizvozvo, mukaka weamondi unopa imwe yakanaka (34).

Zvisinei, zvichipiwa kuti mukaka weamondi wakadzika kwazvo mupuroteni inogayaniswa uchienzaniswa nemukaka wemukaka, haina kukodzera sekutsiva vacheche kana vana vadiki vane kukaka kwemukaka. Panzvimbo iyoyo, ivo vangangoda akasarudzika mafomula (34).

Mukaka weAlmond wakasimwa zvachose, uchiita kuti uve unokodzera vegans uye nevamwe vanhu vanodzivirira zvigadzirwa zvemukaka. Izvo zvakare inokodzera kune vanhu vane dhiri allergies. Nekuti yakaderera muprotein, haina kukodzera seyakazara kutsiva yemukaka muvana vadiki.

8. Yakaderera muPhosphorus, Iine Mwero Wepakati wePotassium

Vanhu vane chirwere chisingaperi cheitsvo vanowanzo dzivirira mukaka nekuda kwehuwandu hwayo hwe phosphorus uye potasium (35, 36).

Nekuti itsvo dzavo hadzikwanise kujekesa izvi zvinovaka muviri, pane njodzi yavanozovaka muropa.

Yakawandisa phosphorus muropa inowedzera njodzi yehosha yemoyo, hyperparathyroidism uye chirwere chepfupa. Zvichakadaro, potasiamu yakawandisa inowedzera njodzi yekusagadzikana kwemoyo mutinhimira, chirwere chemwoyo uye kufa (35, 36).

Mukaka wemukaka une 233 mg yephosphorus uye 366 mg ye potassium pamukombe (240 ml), nepo huwandu hwakaenzana hwemukaka weamondi uine 20 mg chete yephosphorus uye 160 mg ye potassium (35).

Zvisinei, mari yacho inogona kusiyana kubva kuchiratidzo kuenda kuchiratidzo, saka ungangoda kutarisa nemugadziri.

Kana iwe uine chirwere cheitsvo, zvaunoda iwe wega nemuganhu zvinogona kusiyana zvichienderana nedanho rako rechirwere uye azvino ropa mazinga e potassium ne phosphorus (37).

Nekudaro, mukaka weamondi unogona kuva imwe nzira yakakodzera kune vanhu vari kuyedza kudzikisa kudya kwavo kwe potassium ne phosphorus nekuda kwechirwere cheitsvo.

Vanhu vane chirwere chisingaperi cheitsvo vanowanzo dzivirira mukaka nekuda kwehuwandu hwayo hwe potassium ne phosphorus. Mukaka weAlmond une zvakadzika zvakadzika zvezvino zvinovaka muviri uye inogona kunge iri imwe nzira yakakodzera.

9. Yakanyanya Nyore Kuwedzera kune Kudya Kwako

Mukaka weAlmond unogona kushandiswa munzira ipi neipi yekuti mukaka wenguva dzose wemukaka unogona kushandiswa.

Pazasi pane mamwe mazano nezvekuti ungaisanganisira sei mukudya kwako:

• Sechinwiwa chinovaka muviri, chinozorodza
• Mune zviyo, muesli kana oats pakudya kwemangwanani
• Mune yako tii, kofi kana chokoreti inopisa
• Mune smoothies
• Mukubika uye kubheka, senge mabikirwo ema muffin nemapancake
• Mumuto, sosi kana kupfeka
• Mune yako wega ice cream
• In yogadzirwa nemaarimondi yogati

Kugadzira 1 kapu (240 ml) yemukaka weamondi kumba, sanganisa hafu kapu yemamondi akavezwa, asina ganda ne 1 mukombe (240 ml) yemvura. Wobva washandisa bhegi renati kuti usimbise izvo zvakaomarara kubva mumusanganiswa.

Unogona kuzviita mukobvu kana kuonda nekugadzirisa huwandu hwemvura. Mukaka unogona kuchengetwa kwemazuva maviri mufiriji.

Iwe unogona kunwa mukaka wemuarumondi uri woga, wakawedzerwa kune zviyo nekofi kana kushandiswa mune akasiyana mabikirwo ekubika nekubheka. Iwe unogona kuzviita pamba nekusanganisa maamondi akanyoroveswa nemvura, wobva wamesa musanganiswa.

Icho Chinokosha

Mukaka weAlmond mukaka unonaka, une mukaka wakasiyana une hutano hwakakosha.

Iyo yakaderera macalorie neshuga uye yakakwira mu calcium, vhitamini E uye vhitamini D.

Pamusoro pezvo, inokodzera vanhu vane lactose kusagadzikana, chirwere chemukaka kana chirwere cheitsvo, pamwe nevaya vane vegan kana vanodzivirira mukaka kune chero chimwe chikonzero.

Iwe unogona kushandisa almond mukaka munzira ipi neipi yaungashandise wenguva dzose mukaka wemukaka.

Edza kuiwedzera pazviyo kana kofi, uchiisanganisa mumasmoothies uye nekuishandisa mumarepepe echando kirimu, masobho kana sauces.