Yakapetwa Yakagadziriswa Mukaka: Chikafu, MaCalori uye Mashandisiro

Zvemukati

• Yakasvinwa Yakagadziriswa Mukaka vs Yakasviba Mukaka
• Yakawanda Sei Shuga?
• Chokwadi chezvehutano
• Zvinogona Kubatsira
• Yakareba Sirufu Hupenyu
• Inopa Mamwe maCalori uye Mapuroteni
• Zvinogona Kuderera
• Yakakwirira mumaCalori
• Haina Kukodzera Kune Vanhu Vane Mukaka kana Lactose Kusashivirira
• Kumwe Kurara
• Mashandisiro Ako
• Icho Chinokosha

Mukaka wakanyoroveswa wakasvinwa unoitwa nekubvisa yakawanda yemvura kubva mumukaka wemombe.

Maitiro aya anosiya kumashure kwemvura ine gobvu, iyo inotapira uye yakakanyiwa.

Kunyangwe chiri chigadzirwa chemukaka, inotapira mukaka wakanyorovera unotaridzika uye unonaka zvakasiyana pane wenguva dzose mukaka. Inotapira, yakasviba muvara uye ine mukobvu, creamier machira.

Mukaka wakanyoroveswa wakasvinwa zvakare une hupenyu hwakareba hwesherufu, ichiuita chinhu chinozivikanwa mumidziyo kutenderera pasirese.

Ichi chinyorwa chinoongorora kukosha kwehutano hwemukaka wakanyoroveswa, zvayakanakira, zvakaipira uye zvakasiyana siyana zvinoshandiswa.

Yakasvinwa Yakagadziriswa Mukaka vs Yakasviba Mukaka

Mukaka wakasviba uye mukaka wakanyoroveswa wakasvinwa zvese zvinogadzirwa nekubvisa inopfuura hafu yemvura kubva mumukaka wemombe ().

Neichi chikonzero, aya mazwi anowanzo shandiswa zvakasiyana - asi anosiyana zvishoma.

Musiyano mukuru ndewekuti mukaka wakanyoroveswa wakasvinwa une shuga yakawedzerwa sechinhu chekuchengetedza kubatsira kubatsira kuwedzera hupenyu hwesherufu (,).

Kune rimwe divi, mukaka wakabuda mhute wakaiswa pasteurized (unopisa pakudziya kwakanyanya) kuwedzera hupenyu hwesherufu. Sezvo pasina zvinowedzerwa zvinowedzerwa pairi, unogona kutsiva mvura yakabviswa uye nekugadzira mvura inovaka zvinovaka muviri yakafanana nemukaka wemombe.

Mukaka wakasvinwa wakasvinwa unotapira kupfuura mukaka wemombe, kunyangwe iwe ukatsiva iyo yakarasika mvura.

Mukaka wakanyoroveswa uye mukaka wakabuda mese zvinoitwa nekubvisa inopfuura hafu yemvura kubva mumukaka wemombe. Nekudaro, inotapira mukaka wakanyoroveswa une zvakawedzera shuga, nepo mukaka wakabuda semvura hauna.

Yakawanda Sei Shuga?

Ose mukaka wakanyoroveswa uye wakasvinudzwa mukaka wakanyoroveswa une mamwe mashuga anowanzoitika emukaka kubva kwavakagadzirwa.

Nekudaro, inotapira mukaka wakanyoroveswa unopa shuga yakawanda kupfuura mukaka wakasviba, sezvo mamwe achiwedzerwa panguva yekugadziriswa.

Semuenzaniso, rimwechete (30 ml) remukaka wakanyoroveswa une mukaka unongova nemagiramu gumi neshanu eshuga, nepo huwandu hwakaenzana hwemukaka usina kubuda wemafuta une zvinopfuura magiramu matatu (3, 4).

Umukaka wakanyoroveswa wakasvinwa une kakapetwa kashanu huwandu hweshuga yemukaka wakabuda mhute, seshuga inowedzerwa panguva yekugadziriswa senzira yekuchengetedza.

Chokwadi chezvehutano

Mukaka wakasvinwa wakasvinwa wakakura mushuga. Zvakadaro, sekugadzirwa kwayo kubva mumukaka wemombe, iinewo mapuroteni nemafuta, pamwe neakawanda mavitamini nemaminerari.

Yakanyanya simba-gobvu - chete 2 mashupuni (1 ounce kana 30 ml) yemukaka wakanyoroveswa mukaka unopa (3):

• Makorori: 90
• Carbs: 15.2 magiramu
• Mafuta: 2.4 magiramu
• Mapuroteni: 2.2 magiramu
• Calcium: 8% Yezuva Nezuva Kukosha (DV)
• Phosphorus: 10% yeReferenzi Zuva Nezve Intake (RDI)
• Selenium: 7% yeiyo RDI
• Riboflavin (B2): 7% yeiyo RDI
• Vhitamini B12: 4% yeiyo RDI
• Choline: 4% yeiyo RDI

Chikamu chakakwira chemukaka wakanyoroveswa wakasvinwa ishuga. Zvakadaro, inopawo mapuroteni, mafuta, mavitamini uye mamineral.

Zvinogona Kubatsira

Kunyangwe vamwe vanhu vangangodzivirira inotapira mukaka wakanyoroveswa nekuda kweiyo yakawanda nhamba yemakoriyori ayo ainopa, ine zvimwe zvakanaka.

Yakareba Sirufu Hupenyu

Iyo shuga yakawedzerwa mune inotapira mukaka wakanyoroveswa zvinoreva kuti inogara kwenguva yakareba kupfuura mukaka wenguva dzose.

Inogona kuchengetwa mumakani kwenguva yakareba kwazvo isina firiji - kazhinji kusvika pagore.

Nekudaro, kana yangovhurwa, inofanirwa kuchengetwa mufiriji, uye hupenyu hwayo hwesherufu hwakadzikiswa zvakanyanya kusvika kumavhiki maviri. Gara uchitarisa mirairo pane yako yekugona kuwedzera kutsva.

Inopa Mamwe maCalori uye Mapuroteni

Yaro yakakwira macalorie zvemukati zvinogadzira inotapira yakanyoroveswa mukaka chinhu chakanakisa chinhu kune vanhu vari kuyedza kuwedzera uremu.

Muchokwadi, kusimbisa oatmeal yako yemangwanani nemaspuni maviri chete (1 ounce kana 30 ml) yemukaka wakanyoroveswa unotapira unowedzera mamwe makumi mapfumbamwe emakori uye magiramu maviri epuroteni kuchikafu chako (3).

Kushandisa mukaka wakanyoroveswa wakasvinwa kusimudzira macalorie zvemukati zvinogona kubatsira zvakanyanya kupfuura kushandisa shuga wega sezvo chigadzirwa chacho chinopa mamwe mapuroteni, mafuta uye mamwe mamineral-ane hutano mamineral secalcium uye phosphorus.

Unogona kuchengeta mukaka wakanyoroveswa wakasvinwa kwenguva refu usina firiji. Zvemukati mayo zvinovaka muviri zvinoitawo kuti ive chinhu chikuru chekusimbisa chikafu nekuchiita chiwedzere macalorie, kune avo vanochida.

Zvinogona Kuderera

Kunyangwe paine mamwe mabhenefiti ekushandisa inotapira mukaka wakanyoroveswa, inogona zvakare kuuya nekumwe kudzikira.

Yakakwirira mumaCalori

Iyo yakakwira huwandu hwemakoriori mune diki vhoriyamu yemukaka wakanyoroveswa mukaka unogona kunge uri wakanaka kana wakashata, zvinoenderana nezvaunoda.

Kune vanhu vari kuyedza kurema, chinogona kuve chishandiso chakanakisa, asi kune avo vari kuyedza kudzikisa huremu, zvinogona kupa zvinowedzera uye zvisina basa macalorie.

Haina Kukodzera Kune Vanhu Vane Mukaka kana Lactose Kusashivirira

Mukaka wakanyoroveswa wakasvinwa unogadzirwa nemukaka wemombe uye nekudaro une mapuroteni emukaka uye lactose.

Kana iwe uine mukaka mapuroteni allergy kana kuti lactose isingashiviriri, saka chigadzirwa ichi hachina kukodzera iwe.

Vamwe vanhu vane kusagamuchirwa kwe lactose vanogona kushivirira zvidiki zve lactose zvakapararira mukati mezuva rese ().

Kana izvi zviri izvo kwauri, cherekedza kuti mukaka wakanyoroveswa wakasvinwa une yakawanda lactose mune diki vhoriyamu.

Kumwe Kurara

Nepo vamwe vanhu vachigona kunakirwa neinozipa, yakasarudzika kunaka kwemukaka wakanyoroveswa, vamwe vanogona kuuwana usinganakidze.

Kazhinji zvinotapira kutsiva mukaka wenguva dzose. Naizvozvo, haigone kushandiswa nguva dzose sechinotsiva mumabikirwo - kunyanya mumidziyo inonaka.

Mukaka wakasvinwa wakasvinwa wakakwira mumakoriyori uye hauna kukodzera kune vanhu vane mukaka wemukaka mapuroteni allergies kana lactose kusashivirira. Iyo inonaka inotapira inogona kunge iri kure-kuisa kune vamwe uye haiwanzo shanda sechinhu chakanaka chinotsiva mukaka wenguva dzose mumarepeke.

Mashandisiro Ako

Mukaka wakasvinwa wakasvinwa unoshandiswa pasirese pasirese mune zvakasiyana siyana zvekudya uye zvinwiwa, zvinosanganisira zvinhu zvakabikwa, zvinotapira-zvinonaka casseroles uye kunyange kofi.

Iyo yakasviba uye yakasviba mameseji uye inotapira kuravira inoita icho chakanakisa chigadzikiso mumadhizeti.

Semuenzaniso, muBrazil, inoshandiswa kugadzira echinyakare truffles, inozivikanwa se brigadeiro. MuUS neUK, chinhu chakakosha mune yakakosha lime pie uye inowanzo shandiswa mu fudge.

Kumativi ese Southeast Asia, mukaka wakanyoroveswa wakasvinwa unowedzerwa kune kofi - zvese zvinopisa uye zvinotonhora - kuwedzera kuravira.

Unogona kugadzira ice cream, makeke kana kutozviwedzera kune mamwe mashupu anotapira-anotapira nemuto kuti zviwedzere kuve mutserendende.

Ingo rangarira kuti zvinogona kutapira zvakanyanya kushanda zvakanaka mumidziyo yakawanda inonaka.

Mukaka wakanyoroveswa wakasvinwa mukaka wakakora, wakakora-mukaka chigadzirwa chinogona kushandiswa kugadzira kana kunatsa ndiro dzakasiyana siyana, kusanganisira madhiri, casseroles uye kunyange kofi.

Icho Chinokosha

Mukaka wakanyoroveswa wakasvinwa unoitwa nekubvisa yakawanda yemvura kubva mumukaka wemombe.

Inotapira uye yakakwira mumacalorie kupfuura mukaka wakasviba, sezvo shuga ichiwedzerwa sekuchengetedza.

Inogona kuwedzera kunhuvira kumadhizeti, kofi uye mamwe makeke asi haina kukodzera kune vanhu vane mukaka mapuroteni allergy kana lactose kusawirirana.

Kana iwe uri fan of yayo yakasarudzika kuravira, nakirwa inotapira yakanyoroveswa mukaka uchiri uine yayo macalorie uye neshuga zvemukati mupfungwa.