Mukaka Wembudzi: Ndiwo Mukaka Wakakodzera Iwe Here?

Zvemukati

• Mukaka wembudzi vs. mukaka wemombe
• Dyara-based mukaka vs. mukaka wembudzi
• Iyo nharo yeshuga
• Mbudzi Mukaka Labneh Dip Recipe
• Zvinoshandiswa
• Mirayiridzo
• Kutora

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Ipo mukaka wembudzi uchionekwa sechimwe chinhu chakakosha muUnited States, ingangoita 65 muzana yevagari venyika vanonwa mukaka wembudzi.

Kunyangwe hazvo maAmerican vachikombamira kumakaka emombe kana emiti, pane zvikonzero zvinoverengeka zvine chekuita nezvehutano zvekusarudza mukaka wembudzi.

Iwe unogona kukuwana kwakaoma kugaya mukaka wetsika wemombe uye ungasarudza kuyedza mimwe minyama yemhuka usati watarisa kudyara-mukaka. Kana iwe unogona kunge uchingotarisa kuti uchinje zvaunowedzera mukofi yako yemangwanani uye zviyo. Chero chii zvacho, chikonzero, takuwana wakafukidzwa.

Tarisa uone kuenzaniswa kwemukaka wembudzi kune mamwe marudzi emukaka, pazasi, kuti uwane pfungwa iri nani yekuti sarudzo iyi ndiyo yakakodzera iwe.

Mukaka wembudzi vs. mukaka wemombe

Ounce yeyunce, mukaka wembudzi unokwikwidza wakanangana nemukaka wemombe, kunyanya kana zvasvika kune protein (9 gramu [g] maringe ne 8 g) uye calcium (330 g maringe ne 275-300 g).

zvakare inoratidza kuti mukaka wembudzi unogona kusimudzira kugona kwemuviri kutora zvinovaka muviri kubva kune zvimwe zvekudya. Mukupesana, mukaka wemombe unozivikanwa kuti unopindira mukufinhwa kwemaminerari akakosha sesimbi nendarira kana uchidyiwa muchikafu chimwe chete.

Chimwe chikonzero vamwe vanhu vanosarudza mukaka wembudzi pamusoro pemukaka wemombe une chekuita nekudyiwa. Mukaka wese wakatorwa nemhuka une imwe lactose (yemukaka shuga yemukaka), iyo vamwe vanhu, sezvavanokwegura, vanorasikirwa nekwanisi kugaya zvizere.

Asi mukaka wembudzi wakadzikira zvishoma mu lactose kupfuura mukaka wemombe - ingangoita gumi nezviviri muzana muzana pamukombe - uye, kutaura zvazviri, inova yakadzikira mu lactose painorimwa kuita yogati. Vanhu vane hunyoro husingagumi hwe lactose, nekudaro, vanogona kuwana mukaka wembudzi wemukaka zvishoma unokanganisa kugaya kupfuura mukaka wemombe.

Panyaya yehutano hwekugaya, mukaka wembudzi une chimwe chinhu chinopfuura mukaka wemombe: huvepo hwepamusoro hwe "prebiotic" makabhohaidhiretsi, ayo anobatsira kupa hutachiona hunobatsira hunogara mudumbu medu ecosystem.

Aya makabhohaidhiretsi anonzi oligosaccharides. Ivo imhando imwe chete yemakabohydrate aripo mumukaka wemukaka wevanhu uye vane basa rekubatsira kutsigira hutachiona "hwakanaka" munzira yemwana yekudya.

Dyara-based mukaka vs. mukaka wembudzi

Mumakore achangopfuura, mamaki-akavakirwa mamisi ave chisarudzo chiri kuwedzera kukurumbira pakati pevhegi pamwe nevaya vane nguva yakaoma yekuchera lactose.

Iyo sarudzo inonakidza kune vanhu vanotsvaga zvisiri zvemhuka-zvine mukaka zvinhu, zvine hutano kutaura. Asi mukaka-unobva mukaka unoderera mune dzimwe nzvimbo kana uchienzaniswa nemukaka wembudzi.

Mimwe mhando dzakakurumbira dzemiti-yakavakirwa mamilki anosanganisira:

• mukaka wekokonati
• mukaka werineni
• mukaka wehemp
• mukaka wemupunga
• soymilk

Iko kurongeka kwekuvaka kwemiti-yakavakirwa mamisi anosiyana zvakanyanya nemhando dzakasiyana, brand, uye chigadzirwa. Izvi imhaka yekuti zvirimwa-zvinokamiwa mamisi zvinogadzirwa chikafu. Saka nekudaro, kukosha kwehutano hwemukaka-wakasimwa pamiti zvinoenderana nezvakagadzirwa, nzira dzekugadzira, uye huwandu hwekuti zvimwe zvinovaka muviri, senge calcium nemamwe mavitamini, anowedzerwa.

Iyi misiyano yakakosha parutivi, isina mukaka wemiti-yakavakirwa mamisi akaderera mupuroteni kupfuura mukaka wembudzi - mune soymilk, chete zvishoma kudaro uye, mune almond, mupunga, uye mukaka wekokonati, zvakanyanya kudaro.

Zvakare, nepo musarumondi uye mukaka wekokonati usina kutapira wakaderera mumacalorie, anoshaya makabhohaidhiretsi nemapuroteni. Nepo maarumondi mbishi, makokonati, zvichingodaro, zvakazara nemanyuturu, kana achinge ashandurwa kuita mukaka, anove anosvika makumi mapfumbamwe neshanu muzana emvura (kunze kwekunge iwo akasimbiswa necalcium). Muchidimbu, havaunze zvakawanda patafura, zvine hutano kutaura.

Pakati pemiti yakasimwa-yemukaka, mukaka wehemp uye mukaka wekokonati ane mafuta akakura kwazvo. Nekuti mukaka wembudzi hauwanzo kuwanikwa mumhando dzakadzikira dzemafuta, ichave yakakwira mumafuta kupfuura chero mukaka wemichero.

Kune avo vanocherekedza mhando dzemafuta dzavanodya, ziva kuti mukaka wehemp nemukaka werineni une mafuta-ane hutano, asina mafuta, nepo mukaka wekokonati uye mukaka wembudzi uine mafuta akazara zvakanyanya.

Chinhu chekupedzisira chekutarisa kana uchiongorora mukaka-wemukaka maruva maringe nemukaka wembudzi ndizvo zvimwe zvinoshandiswa nevagadziri vanosarudza kuwedzera.

Nepo paine huwandu hushoma kwazvo hwezvigadzirwa izvo zvine zvimiro zviviri - senge soya uye mvura - huwandu hwakawanda hwezvigadzirwa pamusika zvine akasiyana thickeners uye matadza kugadzira creamier. Nepo vanhu vazhinji vachigaya izvi zvakanyatsonaka, vamwe vanozviwana zvichikonzera gasi kana neimwe nzira zvinokanganisa kugaya, sezvazvakaita mune carrageenan.

Iyo nharo yeshuga

Humwe huturu hwakakura hunogona kufananidzwa kubva kune mumwe mukaka kuenda kune mumwe mahydrohydrate, ayo anonyanya kutora chimiro cheshuga.

Izvo zvine makabhohaidhiretsi emukaka wembudzi (uye kunyangwe mukaka wemombe) zviri kuitika muropa lactose. Panyaya yemukaka wemombe usina lactose, iyo lactose inongopatsanurwa kuita zvikamu zvayo (glucose uye galactose) kuitira kuti zvive nyore kugaya. Zvisinei, huwandu hweshuga huwandu hunoramba huripo.

Zvichakadaro, iyo makabhohaidhiretsi uye shuga zvirimo zvemiti-yakavakirwa mamisi zvinosiyana zvakanyanya zvichienderana nekuti chigadzirwa chakatapira here. Ziva kuti mhando zhinji dzemukaka wakasimwa pamusika - kunyangwe zvinonaka zve "zvekutanga" - zvinotapira neshuga yakawedzerwa, kunze kwekunge yakanzi "isina kutapira."

Izvi zvinowanzo wedzera zvemukati makabhohaidhiretsi kusvika pamatanhatu e6 kusvika 16 g pamukombe mumwe - wakaenzana neshupuni 1.5 kusvika 4 dzeshuga yakawedzerwa. Kusiyana nemukaka wembudzi, zvakadaro, shuga iyi iri muchimiro che sucrose (chena shuga) pane lactose; imhaka yekuti ese emiti-akavakirwa mamisi ane zvakasikwa lactose-isina. Zvakare, zvinotapira zvinomera-zvine mukaka zvichave zvakakwirira mumacalorie zvakare, asi kazhinji zvinokwira pamusoro pa140 macalorie pamukombe.

Mbudzi Mukaka Labneh Dip Recipe

Kana iwe uchifarira kuyedza mukaka wembudzi zvigadzirwa zvemukaka, yogati inowanzo kuve nzvimbo yakanaka yekutanga. Zviri nyore kuwana kupfuura mukaka wembudzi wemvura muUnited States.

Uchaona kuti mukaka wembudzi mukaka yogati wakafanana neyekaka yemukaka yogati mukugadzirwa asi iine tang yakasimba zvishoma izvo zvinoyeuchidza nezve siginecha kuravira kwechizi yembudzi.

Labneh idhi gobvu, inotapira, uye inonaka yogati ndiyo yakakurumbira nzira yeku Middle East. Inowanzo shandiswa nemafuta anodonhedza emafuta emuorivhi uye nekusasa siginecha miriwo musanganiswa - za'atar - iyo inogona kunge iine kumwe kusanganiswa kwehisopi kana oregano, thyme, savory, sumac, uye sesame mbeu.

Shumira iyi labneh kumutambo wako unotevera sechinhu chepakati chakakomberedzwa nemaorivhi akabatanidzwa, anodziya pita triangles, akachekwa magaka, mhiripiri tsvuku, kana miriwo yakasanganiswa. Kana kuti ishandise pakudya kwekuseni pachigunwe chakachekwa neakachekwa rakaomeswa-yakabikwa zai uye tomato.

Tarisa uone wandinoda, nyore, uye unonaka mukaka wembudzi labneh recipe pazasi.

Zvinoshandiswa

• 32-ounce mudziyo wepakajeka, mukaka wembudzi mukaka yogati
• munyu wemunyu
• maorivhi (sarudza yepamusoro-soro, imwe mhandara dzakasiyana)
• za'atar musanganiswa wezvinonhuwira

Mirayiridzo

1. Tambanudza sieve kana yakanaka strainer ine cheesecloth, rakapfava tii tai, kana maviri maturu emapepa matauro.
2. Isa safa yakarongedzwa pamusoro pehari hombe.
3. Kanda mudziyo wese wemukaka wembudzi mukaka wehushi uye sunga kumusoro kweiyo cheesecloth.
4. Siya kunze kwekushisa kwemukati kwemaawa maviri. Cherechedza: kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiri
5. Bvisa uye urasire mvura yacho muhari. Refrigerate iyo yakasvinwa yogati kusvikira yatonhora zvakare.
6. Kushumira, ndiro mundiro yekushandira. Pamusoro nedziva remhando yepamusoro yemafuta emuorivhi uye gadzira zvine rupo neza'atar.

Kutora

Kunyangwe mukaka wembudzi usiri wenguva dzose sarudzo iri pachena pakati pevaAmerican, ndeimwe inopa huwandu hwakawanda hwezvakavaka muviri uye, mune dzimwe nguva, kukosha kwakati kwirei kupfuura mukaka wemombe. Izvo zvakatowanikwa kuti zvitibatsire kupinza zvimwe zvinovaka muviri - chimwe chinhu mukaka wemombe hauite.

Nepo miriwo-yakasimwa mamisi iri imwe nzira yakanaka kune avo vasingashivirane nemukaka wemhuka uye zvigadzirwa zvemukaka, mukaka wembudzi unowanzo kupa huwandu hwezvehutano - uye zvakasikwa - sarudzo kana zvasvika kune protein, calcium, uye mafuta.

Uye izvo zvinoita kuti mukaka wembudzi ingori imwe chete inonaka uye ine hutano sarudzo iwe yaunogona kuwedzera kune yako yezuva nezuva chikafu.

Tamara Duker Freuman inyanzvi inozivikanwa munyika yehutano hwekugaya uye hutano hwekurapa kwekurapa kwezvirwere zvemudumbu. Iye chiremba akanyoreswa nezvekudya (RD) uye New York State Certified Dietitian – Nutritionist (CDN) uyo akabata Master of Science degree muClinical Nutrition kubva kuNew York University. Tamara inhengo yeEast River Gastroenterology & Nutrition (www.eastrivergastro.com), yakavanzika Manhattan-based tsika inozivikanwa nehunyanzvi hwayo mukushanda kwehutano hwehutachiona uye hunyanzvi hwekuongorora