Sarudza Nyika yeNut Milks neiyi Infographic

Zvemukati

• Heano maitiro ekusarudza iyo nut mylk yekuwedzera kune kofi yako
• Mukaka wemukaka Nutriti hutano hunobatsira
• Zvishoma zvipingamupinyi zvemati nzungu
• Mukaka wemukaka Nutrition chokwadi
• Ndeupi mukaka wemukaka une hutano?
• Edza ruoko rwako pa DIY nzungu mamisi
• Wepamusoro nzungu mukaka zvigadzirwa

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

Heano maitiro ekusarudza iyo nut mylk yekuwedzera kune kofi yako

Kunyangwe kana iwe usingade nekuda kwezvikonzero zvehutano, iwe unogona kunge wakapinda mune yenyika yemazi mamisi.

Pane imwe nguva yaifungidzirwa kuve yakanyanya kune iyo lactose isingashiviriri uye "granola" boka, idzi dzimwe nzira dzemukaka, dzimwe nguva dzinonzi mylks, dzakatora zvitoro zvekutengesa uye zvitoro zvekofi nedutu.

Kutsvagurudza pamusika kunoratidza kuti nondairy mukaka wekutengesa wakakwira inokwenenzvera 61 muzana kubva 2013 kusvika 2018.

Kunyangwe zviine hutano chikafu chakasiyana zvakanyanya kupfuura mukaka wemombe, nzungu mamisi anopa huwandu hwerubatsiro rwehutano hunovaita sarudzo inokwezva.

Muchirongwa ichi, tichaongorora zvimwe zvakanaka nezvakaipa zvemakaka emukaka, titarise kuti mhando dzakasiyana dzinoenzaniswa, uye toyera kuti ndedzipi dzakanaka.

Mukaka wemukaka Nutriti hutano hunobatsira

Kunyangwe mairi mamukisi asingape izvo zveprotein zvemukati zvemukaka, ivo vanozvirumbidza yakawanda yehutano hwavo.

Ounce eunce, nati mamisi ane anenge pasi pese macaloriki kupfuura mukaka wemombe, uye mazhinji acho ane yakawanda (kana kupfuura) calcium nevhitamin D. Miti mizhinji yemanyowa kunyange ine fiber, zvinovaka muviri iwe yausingazowane mumukaka wemombe .

Ivo zvakare vegan vegan, uye - kunze kwekunge uine nati allergies, hongu - yakanyanyisa kurwara.

Uyezve, kune avo vari kutsvaga kudzikisa kumashure makabhohaidhiretsi, nati mamisi haana-brainer. Mazhinji mhando ane chete 1 kusvika 2 gramu e carbs pamukombe, zvichienzaniswa ne12 gramu mune 1 mukombe wemukaka wemombe.

Kuti ushandise mune zvakajairwa zvekudya uye mabikirwo, nzungu mamisi anopa anoshamisa kuita kwakawanda. Vabiki vekumba vanogona kuvashandisa neiyo-to-one reshiyo kumukaka wemombe mumafini, chingwa, puddings, uye sauces, zvine hushoma hwekunhuhwirira.

Uye asina kwaakarerekera-akasanganiswa nati mamisi anoita sarudzo yakareruka pane zviyo kana mukofi yako yemangwanani.

Zvishoma zvipingamupinyi zvemati nzungu

Kunyangwe ivo vachipa zvakawanda zvakanaka, nzungu mamisi hachisi chikafu chakakwana.

Chimwe chinonyanya kunetsa ndechekukanganisa kwavo zvakatipoteredza. Zvinotora marita 3.2 emvura kuburitsa maarumondi chete (zvichireva maarumondi gumi = marita makumi matatu nemaviri), zvichitungamira vatsoropodzi vazhinji kudaidza mukaka wemarumondi sarudzo isingagone.

Pamusoro pezvo, akawanda mairi emiti ane ma filler ane mukurumbira unopokana, senge carrageenan kana guar gum. Uye mukaka wemazi nzungu unogona kungodhura zvakanyanya kune vatengi vazhinji, nemitengo yemitengo yakakwira zvakanyanya kupfuura mukaka wemombe.

Zvakadaro, uine sarudzo dzakawanda dzave kuwanikwa, pane nzvimbo yakawanda yekuyedza kutsvaga nzira yaunofarira yemukaka. Heino pfupiso yekuti huwandu hwakawanda hwenzungu hunokwirisa sei.

Mukaka wemukaka Nutrition chokwadi

Zvekuwedzera kuputsika kwehutano hwekudya, heino tafura inobatsira.

Nezvekutaura, 1 mukombe we2 muzana mukaka wemombe une 120 macalorie, 5 magiramu emafuta, 8 gramu eprotein, uye 12 gramu e carbs.

Ndeupi mukaka wemukaka une hutano?

Neiri ruzivo rwese, iwe unogona kunge uchishamisika: Ndeupi mukaka une hutano kupfuura wese mukaka?

Kune nzira dzakawanda dzekuyera hutano hwechikafu, uye yega yega yemazi nzungu anokanganisa zvakasiyana zvinovaka muviri zvinodiwa.

Mune yakaderera-koriori pasuru, imwe kapu imwe neimwe ine ingangoita 25 kusvika 50 muzana yezuva rako calcium uye 25 muzana yevhitamini yako yemazuva ese D. Ose anotakurawo huwandu hwakakura hwevhitamini E: 50 muzana kukosha kwezuva nezuva mumukaka wecashew uye 20 muzana mumukaka wemamondi.

Kunyangwe cashew uye mukaka weamondi zviri zviviri zvakaderera mumapuroteni, nyanzvi zhinji dzehutano dzinotenda kuti maAmerican vanowana zvinopfuura zvakakwana zveiyi macro mukudya kwedu. Saka kune vazhinji vedu, skimping pamapuroteni mumukaka wemukaka haifanire kunge iri dambudziko.

Kune rimwe divi, kana iwe uine chaicho chikafu chekudya, sekuda kuwedzera mamwe mapuroteni kana akakwirira-kupfuura-avhareji macalorie, mumwe mukaka wemukaka unogona kunge uri nani kwauri.

Uye kana iwe uri weergoria kune nzungu kana nzungu dzemuti, zvinosuruvarisa, iwe uchada kugara kure nemitezo yese yemukaka. Edza soy, coconut, kana hemp mukaka panzvimbo.

Edza ruoko rwako pa DIY nzungu mamisi

Kana mamwe mukaka wemiti usina kuwanikwa kwaunogara, kana kana iwe uri anofarira kuda kubika, unogona kuedza kuzviitira wega. A DIY vhezheni yako yaunofarira inogona kukuchengetedza mari - uye inogona kunge isiri yakaoma sekufunga kwako.

Mushure mezvose, kazhinji, nzungu dzinogadzirwa neyakareruka nzira yekukanya nzungu mumvura, wozomanikidza.

Tarisa uone aya maitiro-kumatungamiriri ekugadzira nati mamaki kumba:

• Almond mukaka recipe kuburikidza neThe Kitchn
• Cashew mukaka recipe kuburikidza neCokie naKate
• Macadamia nut mukaka recipe (ine chokoreti uye bheri sarudzo) kuburikidza neMinimalist Baker
• Hazelnut mukaka recipe (ine chokoreti sarudzo) kuburikidza neA Akanaka Plate
• Walnut mukaka recipe kuburikidza neiyo Yakachena Kudya Couple
• Peanut mukaka recipe kuburikidza neNational Peanut Board

Wepamusoro nzungu mukaka zvigadzirwa

Kwete mu DIY? Sarudzo dzakawandisa kumakisi-akagadzirwa emiti yemiti, sezvo iwe ungangove wakacherekedza kune supermarket yako yemuno.

Heano mashoma mashoma ekutora:

Mukaka weAlmond: Edza maCalifia Mapurazi Organic Almond Homestyle Nutmilk kana Chiri Nyore Chisina Kuwedzeredzwa Almond Mukaka

Mukaka wecashew: Edza Silika Asina kuisirwa Cashew Mukaka kana Wekushandira Project Organic Cashewmilk

Macadamia mukaka wemukaka: Edza Milkadamia Unsweetened Macadamia Mukaka kana Suncoast Goridhe Macadamia Mukaka

Mukaka weHazelnut: Edza Pacific Chikafu Hazelnut Isina Kutapira Yekutanga Yekudyara-Yakavakirwa Chinwiwa kana Elmhurst 1925 Yakakangwa Hazelnuts

Walnut mukaka: Edza Elmhurst Milked Walnuts kana Mariani Walnutmilk

Peanut mukaka: Edza Elmhurst 1925 Yakakangwa Nzungu muRegional uye Chokoreti

Sezvenguva dzose, ingo rangarira kutarisa zvinyorwa zvekudya zvinovaka muviri uye verenga zvinongedzo zvinyorwa paunenge uchinakidzwa neakadzika macalorie "mylk" zvinwiwa.

Sarah Garone, NDTR, inyanzvi yezvokudya, munyori wezvehutano akazvimiririra, uye blogger yezvokudya. Iye anogara nemurume wake nevana vatatu muMesa, Arizona. Tsvaga iye achigovana pasi-pasi-pasi hutano uye ruzivo rwekudya uye (kazhinji) zvine hutano mabikirwo pa Tsamba yerudo kune Chikafu.