Chii chinonzi Banana Mukaka, uye Ihwo Hutano Here?

Zvemukati

• Mukaka WeBanana Une Hutano Zvakadini?
• Banana Mukaka vs.Mamwe Mukaka Wemamwe Mhando
• Saka Unofanira Kuwedzera Banana Mukaka paKudya Kwako?
• Ongororo ye

Iine runyorwa rwuri kukura rwemukaka-isina mukaka dzimwe nzira, iwe unogona kuyedza chirimwa chitsva-chakavakirwa zuva nezuva kwevhiki uye kwete kuravira imwecheteyo mukofi yako, smoothies, kana zviyo kaviri. Hutsva hutsva hwekuvharisa kabhuku: Mukaka webhanana iguten-isina, mukaka wakavakirwa pachirimwa wakagadzirwa zvakanyanya kubva mumvura uye, wakazvifungidzira, mabhanana.Kukura mukuzivikanwa, unogona kuwana sarudzo mbiri pamusika wako wepanzvimbo, kusanganisira Banana Wave (Tenga, $23 yegumi nemaviri, amazon.com), ine mvura, banana puree, shuga yenzimbe, uye oats uye Mooala Bananamilk (Tenga Iyo, $ 26 ye6, amazon.com), yakagadzirwa kubva kumvura, mabhanana, uye mbeu yezuva. Kunze kwekusarudzika mabhanana-akasarudzika sarudzo, iwe unowana mash-ups ebhanana uye mamisi emiti, senge Almond Breeze Almondmilk yakasanganiswa nemabhanana chaiwo (Tenga It, $ 3, target.com), iine mvura, maamondi, uye bhanana pure . Kana pasina chimwe chezvigadziriso izvi chinokwevera kuravira kwako, unogona kutogadzira yako nekusanganisa bhanana rakaibva nekapu yemvura uye nekuwedzera mu chia kana mhodzi yeflakisi, misi, kana nut butter kuti uwedzere kudya kunovaka muviri (kunyangwe izvi zvinowedzera zvinogona kugadzira kunyangwe mukaka wakakora).

Asi zvakakosha here kunwa mabanana ako pane kuadya? Hezvino izvo zvaunoda kuziva.

Mukaka WeBanana Une Hutano Zvakadini?

Kwete kuti irege kuvhiringika nemukaka webhanana wekuKorea, uri mukaka wemhou unonaka webhanana, mukaka webhanana unodyarwa uye hauna mukaka, zvichiita kuti uve wakanakira vegans uye lactose-isingashiviriri zvakafanana. Panyaya yekudya kunovaka muviri, Mooala Bananamilk inongozvirumbidza makumi matanhatu emacalorie uye 3 magiramu emafuta pane imwe kapu inoshumira. Kutenda mabhanana akasanganiswa uye akaiswa mumabhodhoro, chinwiwa ichi chinopa mamirigiramu mazana matatu kana zvikamu zvisere kubva muzana zveshuwa zvinokurudzirwa zuva nezuva (RDA) potasiamu - chikafu chinotora chinzvimbo chakakosha mukumanikidza BP, anodaro Keri Gans, MS, RDN, CDN, munyori we The Diki Shanduko Diet.Saizvozvo, mukaka weBanana Wave une macalorie makumi masere, hapana mafuta, uye 170 milligrams e potassium, uye Almond Breeze's version inopa 80 makorikori, 2 gramu emafuta, uye whopping 470 milligrams - kana 10 muzana yeRDA - yemoyo-utano potassium pa. mukombe.

Zvakafanana nezvimwe zvigadzirwa zvisina mukaka "mukaka" zvigadzirwa, Mooala Bananamilk uye Almond Breeze's almond-bhanana musanganiswa zvakare akasimbiswa ne calcium, chicherwa chakakosha zvakanyanya kune hutano hwemabhonzo, anotsanangura Gans. Ingoyeuka kupa jug kuzunungusa kwakanaka usati wadira chinwiwa, sezvo iyo yakawedzerwa calcium sediment inogona kugara pasi pemudziyo.

Ipo Mooala Bananamilk wechitatu chinongedzo - mbeu yezuva - ichiratidzika kunge isinganzwisisike kwechinwiwa chisina kujeka uye chine silky, Gans anoti mhodzi dzinogona kunge dzakapinzwa muchinwiwa kuti chiwedzere kunhuwirira, uye neicho, kunouya bhonasi rekudyawo. "Kune zvimwe zvinobatsira pahutano kumbeu, dzakaita semafuta emonounsaturated, ayo anga achibatana nekuderera kwengozi yehosha yemoyo," anodaro. Uyezve, mhodzi dzesunflower dzinopa vhitamini E, antioxidant iyo yakave yakabatana nehutano hweganda uye inogona kubatsira kusimbisa immune system nekuda kweiyo anti-inflammatory properties, anotsanangura Gans. Zvakadaro, iyo vhitamini E yezviri muMooala Bananamilk ingori 6 muzana yezuva nezuva kukosha (DV), chikamu chidiki cheRDA yako, anodaro. Saka kana kuwana muhombe muhombe wevhitamini E ndechimwe chezvinhu zvako zvekutanga, sarudza Banana Wave kana Almond Breeze sezvo vakasimbiswa neinovaka muviri uye kurongedza 7.5 milligrams - 50 muzana yeDV - mukapu imwe chete.

Mooala Bananamilk, Pack ye6 $ 29.95 zvitengese iyo Amazon

Mabhanana echisikirwo anotapira anopa mhando dzese kuravira kunonaka uye kunotapira. Zvakadaro, Mooala Bananamilk's chokoreti kuravira uye Banana Wave yepakutanga akasiyana ese ane 6 magiramu eshuga yakawedzerwa kubva pashuga yenzimbe, asi Gans inosimbisa izvo hazvireve kuti iwe unofanirwa kubva wazviisa kunze. "Muchirevo chekudya kwakazara, magiramu matanhatu anogona kunge asiri iwo akawanda, asi iwe unofanirwa kufunga kuti ndeipi kumwe kwauri kuwedzera shuga kubva," anodaro. Kubva kuUnited States Department of Agriculture (USDA) inokurudzira kutora macalorie kubva pashuga yakawedzerwa pa10 muzana yeako koriori yaunodya, pane imwe nzvimbo yekunakirwa girazi remukaka webanana wechokoreti kana zviri izvo zvawakawana (kunyanya mushure mekurovedza muviri), anotsanangura Gans.

Kazhinji, mukaka webhanana ingaratidzika kunge inokunda, kunyanya sezvo ichizvirumbidza zvinovaka muviri uye hafu yemakori uye zvikamu zviviri kubva muzvitatu zvemafuta emukaka muzana muzana. Asi Gans inosimbisa kuti huwandu hwayo hwese hwekudya hausi kuzokunda mukaka wemombe - kana kunyange mamwe maal-mamilk - nekuda kwechimwe chikonzero chekutanga: protein. "Kana vanhu vari kuisarudza kuti ipe mapuroteni nechikafu chavo chemangwanani kana mus smoothie yavo, ichave ichishaikwa," anodaro. (Yakabatana: Nhau Dzakanaka: Mabhenefiti eMukaka Anodarika izvo Zvichida Kuderera KweMukaka)

Banana Wave Banana Mukaka, Pack ye12 $ 19.95 zvitengese iyo Amazon

Banana Mukaka vs.Mamwe Mukaka Wemamwe Mhando

Kana uchifunga nezve zvemapuroteni mune yega yega yemiti-yakadzika, isina mukaka-mukaka, mukaka we soya unobuda kumusoro, anodaro maGans, kurongedza angangoita magiramu masere pamukombe - yakaenzana nekapu yemukaka-muzana muzana - zvinoenderana USDA. Sezvakaita cousin-based cousin, oat mukaka unopawo zvakawanda zvemhasuru-kuvaka macronutrient - 4 magiramu mune imwe kapu inoshumira, kuti ive chaiyo - kupfuura mukaka webhanana. Izvi zvinosiya muchero-based drink uchienderana nemukaka wealmond (1 gramu) uye pamusoro pemukaka wemupunga (.68 gramu) weprotein.

Banana mukaka unodonha kana zvasvika kune fiber zvakare. Uine gramu imwe chete pakushanda, mukaka webhanana uri padivi pealmond uye mukaka we soy pazasi peiyo fiber totem pole, nepo oat mukaka unobata iyo nhamba yekutanga nzvimbo ine magiramu maviri efaibha, sezvakaudzwa kare neGansChimiro. "Kwete kuti iwe unonyatsotsvaga fiber mune yako mukaka chigadzirwa, asi icho chinhu chekufunga," anodaro Gans. Dudziro: Kana iwe uchida kuwedzera fiber yako yekudya kuburikidza nekuchinja kudiki, unogona kufunga nezve kushandisa yakakwira-fiber mukaka muzviyo zvako, oatmeal, nezvimwe. imwe fiber, zvakare.)

Uye haufanirwe kukanganwa nezve zvinwiwa vhitamini D zvemukati - uye mune zvimwe zviitiko, kushayikwa kwayo. Sezvo chikafu chidiki kwazvo chinowanikwa mune zvakasikwa chine chinovaka, icho chinobatsira ura kupinza calcium uye zvinodikanwa pakukura kwemapfupa uye hutano, sekureva kweNational Institutes of Health (NIH), vhitamini D inowanzo kuwedzerwa kumamonya uye maal-mamil, zviyo , muto weorenji, uye yogati. Semuenzaniso, Sirika mukaka weamondi une 2.5 micrograms kana 16 muzana yeRDA mune imwe-kapu inoshumira, uye Oatly's oat mukaka unopa 3.6 micrograms kana 24 muzana yeRDA. Nepo Mooala Bananamilk iri kwete yakasimbiswa vhitamini D, Banana Wave's vhezheni inopa ine simba 4 micrograms evitamini D (ingangoita 27 muzana yeRDA), uye Almond Breeze's ane mashanu micrograms kana chetatu cheRDA.

Almond Breeze Almond-Banana Blend $ 3.00 chitenge icho Target

Saka Unofanira Kuwedzera Banana Mukaka paKudya Kwako?

Mukaka webhanana ungangotore keke seyakawandisa mapuroteni- kana fiber-yakazara mukaka wevegan pasupamaketi, asi ichiri kupa mamwe macro- uye micronutrients anodiwa kuti ugare uine hutano. Uye izvo zvinoreva kuti inogona kuve nenzvimbo mundiro yako kana mumukombe wako, anodaro Gans. "Kune mukana wevose vasina 'mukaka' wemukaka mune dhayeti yemunhu," anodaro Gans. "Zvichida imwe ndeye smoothie yako, uye imwe yekofi yako. "Pane zvakawanda zvinoshandiswa zvekuti haufanirwe kuzvipira kune imwe chete." Saka kana uri kuyedza kusarudza pakati pekushandisa mukaka webhanana pamusoro pemukaka wecashew, mukaka wearumondi, kana soy mukaka, kuravira kunofanira kunge kuri iko kutarisisa kwako, anodaro.

Kana iwe uchida kuwedzera zvakapfuma uye kudziya manotsi kune yako ine moyo mbiya yeoatmeal, chinja yako almond mukaka wemabhanana mukaka. Kushandura chingwa chako chebhanana chisina guten kuita chikafu chinoita kuti munhu wese abvise rap yake yakanakisa Gwen Stefani, shandisa mukaka webhanana sechinhu chako chemvura (zviri nyore 1: 1 swap!). Paunenge uchishuvira inotapira kofi asi usingade kushandisa yakatwasuka-kumusoro shuga, kumwaya imwe bhanana mukaka mukati chaimo mugaga. Ingoziva izvo zvingave zvichishayikwa zvine hutano (funga: mapuroteni), uye ziva kuti haisi iyo-yese uye yekupedzisira-yese yehutano hwakasiyana mukaka nekuda kwekuti inogadzirwa kubva muchero, anodaro Gans. "Pazasi mutsara: Ndiyo imwe sarudzo kunze uko," anodaro. 

Ongororo ye

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