Ngati mukufuna njira yabwino, yowonjezera ya mkaka wa ng'ombe, mungafune kuganizira mkaka wa amondi. Simukuyenera kukhala ndi zamasamba - mkaka wamondi ndi njira yabwino yoyenera kuti aliyense amene ali ndi mkaka zowopsa kapena amene akuyang'ana kupewa lactose (chifukwa cha kusagwirizana ndi lactose kapena kukhudzidwa) kapena mahomoni omwe amapezeka mkaka wa ng'ombe. Ngakhale mutangoyang'ana kupanga zosiyana ndi ndondomeko yanu ya chakudya, mkaka wa amondi ukhoza kukhala ngati mafuta ochepa kwambiri, omwe amakhala ndi shuga.
Kuphatikiza pa ubwino wa thanzi, anthu ambiri amasangalala kwambiri ndi kukoma kwa mkaka wa amondi. Ndipotu, maonekedwe abwino a mkaka wa amondi nthawi zambiri amafotokozedwa ngati njira yochuluka kuposa mkaka wa ng'ombe zina. Mkaka wa mpunga ukhoza kumakhala pambali ndipo mkaka wa soya umachoka m'kamwa mwako ndi chiwonongeko chosiyana. Koma, mkaka wa amondi uli ndi zokoma zokoma ndi mchere wochepa wa amondi. Mukhoza kupeza mkaka wa amondi muzitsulo zosalala (zotsekemera ndi zosasangalatsa), vanilla, ndi chokoleti. Chodziwikiratu n'chakuti kukoma kwake kumakhala kosavuta pang'ono chifukwa cha chilengedwe cha amondi. Komanso, mitundu ina yamtundu imapanga shuga m'zogwiritsira ntchito. Ndibwino kuti muteteze mankhwala ndi shuga wowonjezera chifukwa chakudya chowonjezera cha shuga chingakhudze shuga ya magazi ndikupangitsa kuti ifike mofulumira.
Kuti mutsimikizire zamtengo wapachiyambi mulibe shuga wowonjezera, werengani malemba. Pewani chilichonse chomwe chawonjezera shuga mu mawonekedwe a shuga wa nzimbe, mazira a chimanga a fructose kapena shuga wina umene umatha mu zonse.
Nthawi zambiri, mitundu yoyambirira yomwe ilibe shuga yowonjezera idzatchedwa "unsweetened". Kugula tsamba losawotcha lidzakupulumutsani calories, chakudya, ndi shuga. Mwachitsanzo, chikho chimodzi (8 oz) cha mkaka wa almond wosasakaniza ndi: makilogalamu 30, mafuta 2.5 g, mafuta okwana 0 g, 1 g zimagawidwe, shuga 0 ndi 1 g mapuloteni.
Ngakhale, chikho chimodzi cha mkaka wokhazikika wa amondi chili ndi: 60 calories, 2.5 g mafuta, 8 g Zakudya, 7 g shuga, ndi 1 g mapuloteni. Kusankha tsamba losawombedwa bwino kumakupulumutsani, makilogalamu 30, 8 g zimagawidwe, ndi 7 g shuga.
Ngati mukuyang'ana kusunga makilogalamu, mkaka wa amondi ukhoza kukhala m'malo mwa mkaka wa ng'ombe. Mkaka wa amondi umakhala wochepa kwambiri m'makilogalamu ndi mavitamini poyerekeza ndi mafuta ochepa omwe amachepetsa mkaka wa ng'ombe (makamaka mafuta a mkaka wambiri wa mafuta) omwe ali ndi: 110 calories, 2.5 g mafuta, 1.5 g mafuta okwanira, 13 g Zakudya, 12 g shuga ndi mapuloteni 8 g. Kumbukirani, mkaka wa ng'ombewo ulibe shuga wambiri, m'malo mwake, shuga wachilengedwe umapezeka mkaka wotchedwa lactose.
Kodi Mkaka wa Amondi Wafika Bwanji Zakudya Zabwino?
Kuwonjezera pa kukoma kokoma, mkaka wa amondi ndi zakudya zowonjezera:
- Mkaka wa amondi ndi magwero abwino a magnesium, potassium, manganese, selenium ndi vitamini E - zakudya zomwe zimathandiza kuchepetsa thupi, matenda a mafupa, ntchito ya mtima, chitetezo cha mthupi ndi kubereka.
- Mkaka wa amondi umapindula kapena umalimbikitsidwa ndi calcium ndi vitamini D. Mitundu ina imalimbikitsa ndi calcium (45% vs. 30% ya RDA) kusiyana ndi yomwe imapezeka mbuzi mkaka.
- Mafuta a mkaka wa amondi ali osatulutsidwa ndipo alibe mafuta a mafuta m'thupi. Ndipo mafuta osatchulidwa awonetsedwa kuti athetse chiopsezo cha matenda a mtima .
Kodi Mungagwiritse Ntchito Bwanji Mu Zakudya Zanu?
Ngati mukufuna kupereka mkaka wamchere, mukhoza kuyesa mu smoothies, mukakophika oatmeal kapena m'malo mwa mkaka mu maphikidwe ena. Anthu ena amasangalala kuwonjezera pa khofi kapena kumwa mowa.
Kodi Mungagule Kuti?
Mukhoza kupeza mkaka wa amondi m'masitolo ogulitsa nthawi zonse - onetsetsani chakudya chamagulu kapena "chakudya chapadera" gawo lazinyalala (zomwe zimayenera kuti zikhale firiji zitatsegulidwa) - kapena m'firiji pafupi ndi mkaka wa ng'ombe kwa mitundu yosiyanasiyana adagulitsidwa chilled. Lembani kugula chinthu chomwe sichiri GMO chovomerezeka. Izi zikutanthauza kuti mkaka wamamondi ulibe zamoyo zomwe zasintha.
Chomera chamtundu wa GMO, kapena chomera, nyama, tizilombo toyambitsa matenda kapena zamoyo zina zomwe maonekedwe awo asinthidwa pogwiritsa ntchito sayansi yomwe imasintha majini. Mpaka pano, sipanakhale maphunziro omwe akufufuza zitsanzo, zifukwa, ndi zotsatira za zakudya za GMO pa umoyo waumunthu. Popeza sitidziwa kuti zotsatira za zakudyazi ndi zotani, ndibwino kuti tipewe ngati tingathe.
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