Kodi Mkaka Wa Maamondi Ndi Chiyani, Ndipo Kodi Ndi Wabwino Kapena Woipa Kwa Inu?

Zamkati

• Kodi mkaka wa amondi ndi chiyani?
• Chakudya cha mkaka wa amondi
• Thanzi la mkaka wa amondi
• Vitamini E wochuluka
• Mitundu yopanda mavitamini imakhala ndi shuga wambiri
• Zowonongeka
• Alibe mapuloteni
• Zosayenera makanda
• Mungakhale ndi zowonjezera
• Momwe mungasankhire mkaka wabwino kwambiri wa amondi
• Momwe mungapangire mkaka wanu wa amondi
• Mfundo yofunika

Ndikukula kwa zakudya zopangidwa kuchokera kuzomera komanso chidwi cha mkaka, anthu ambiri amayang'ana njira ina mkaka wa ng'ombe (,).

Mkaka wa amondi ndi m'modzi mwa amadzimadzi omwe amagulitsidwa kwambiri chifukwa cha kapangidwe kake ndi kukoma kwake).

Komabe, popeza ndi chakumwa chosinthidwa, mwina mungadabwe ngati ndi njira yopatsa thanzi komanso yotetezeka.

Nkhaniyi ikufotokoza mkaka wa amondi komanso ngati zili zabwino kapena zoipa pa thanzi lanu.

Kodi mkaka wa amondi ndi chiyani?

Mkaka wa amondi umapangidwa ndi maamondi apansi ndi madzi koma amatha kuphatikiza zosakaniza zina kutengera mtundu.

Anthu ambiri amagula zisanachitike, ngakhale ndizosavuta kupanga panyumba.

Pakukonza, maamondi ndi madzi amaphatikizidwa ndikusakanizidwa kuchotsa zamkati. Izi zimasiya madzi osalala ().

M'malo ambiri amchere amchere amchere, thickeners, zotetezera, ndi zokometsera nthawi zambiri zimawonjezeredwa kuti zikongoletse, kapangidwe kake, ndi mashelufu.

Mkaka wa amondi mwachilengedwe umakhala wopanda mkaka, kutanthauza kuti ndioyenera ma vegans, komanso anthu omwe ali ndi vuto la mkaka kapena kusagwirizana kwa lactose ().

Komabe, muyenera kuzipewa ngati simukugwirizana ndi mtedza wamitengo.

Mkaka wa amondi ndi chakumwa chopangidwa ndi chomera chopangidwa kuchokera ku amondi ndi madzi. Ndiwachilengedwe wopanda mkaka- komanso wopanda lactose, ndikupangitsa kuti ikhale njira yabwino kwa iwo omwe akupewa mkaka.

Chakudya cha mkaka wa amondi

Pokhala ndi zopatsa mphamvu 39 pa chikho chimodzi (240 ml), mkaka wa amondi uli ndi mafuta ochepa kwambiri poyerekeza ndi mkaka wa ng'ombe ndi zakumwa zina zobzala. Mulinso michere yosiyanasiyana.

Chikho chimodzi (240 ml) cha mkaka wamalonda wa amondi chimapereka ():

• Ma calories: 39
• Mafuta: 3 magalamu
• Mapuloteni: 1 galamu
• Ma carbs: 3.5 magalamu
• CHIKWANGWANI: 0,5 magalamu
• Calcium: 24% ya Daily Value (DV)
• Potaziyamu: 4% ya DV
• Vitamini D: 18% ya DV
• Vitamini E: 110% ya DV

Mkaka wa amondi ndiwopatsa thanzi E ndipo umachokera ku vitamini E, womwe ndi mafuta osungunuka omwe amateteza thupi lanu ku kuwonongeka kwaulere ().

Mitundu ina imakhala ndi calcium ndi vitamini D, zomwe ndizofunikira kwambiri pakulimbitsa mafupa. Mabaibulo omwe amadzipangira okha si gwero labwino la michere (, 8).

Pomaliza, mkaka wa amondi umakhala ndi zomanga thupi zochepa, ndipo 1 chikho (240 ml) chopereka 1 gramu ().

Mkaka wa amondi umakhala ndi vitamini E, womwe umalimbana ndi antioxidant. Pakukonza, nthawi zambiri amakhala ndi calcium ndi vitamini D. Komabe, si gwero labwino la mapuloteni.

Thanzi la mkaka wa amondi

Mkaka wa amondi umatha kukhala ndi thanzi labwino.

Vitamini E wochuluka

Maamondi ndi gwero labwino kwambiri la vitamini E, lomwe ndi mavitamini osungunuka mafuta ofunikira poteteza maselo anu kuti asawonongeke kwambiri ().

Vitamini E amalimbikitsa thanzi la maso ndi khungu ndipo atha kutengapo gawo podziteteza kumatenda ngati matenda amtima (,,).

Chikho chimodzi (240 ml) cha mkaka wamtengo wa amondi chimapereka 110% ya DV ya vitamini E, ndikupangitsa kuti ikhale njira yosavuta komanso yotsika mtengo yokwaniritsira zosowa zanu za tsiku ndi tsiku ().

Mitundu yopanda mavitamini imakhala ndi shuga wambiri

Anthu ambiri amadya shuga wochuluka kwambiri monga mavitamini, zakumwa, ndi zotsekemera. Chifukwa chake, kusankha zakudya ndi zakumwa zomwe zili ndi shuga wocheperako kumatha kukuthandizani kuti muchepetse kunenepa ndikuchepetsa chiopsezo cha matenda ena okhalitsa (,).

Amayi ambiri opangidwa ndi zitsamba amakomedwa ndi kutsekemera. M'malo mwake, chikho chimodzi (240 ml) cha mkaka wa amondi wokhala ndi chokoleti chitha kunyamula mpaka magalamu 21 a shuga wowonjezera - masipuni opitilira 5 ().

Ngati mukuyesera kuchepetsa kudya kwa shuga, mkaka wa amondi wopanda shuga ndi chisankho chabwino. Imakhala ndi shuga wambiri mwachilengedwe, imapereka magalamu awiri okwanira pa chikho (240 ml) ().

Mkaka wa amondi wopanda shuga umakhala ndi shuga wambiri komanso umakhala ndi vitamini E, womwe umalimbana ndi matenda a antioxidant. Komabe, mkaka wa amondi wokoma umatha kulowetsedwa ndi shuga.

Zowonongeka

Ngakhale mkaka wa amondi uli ndi maubwino ambiri, pali zovuta zina zofunika kuziganizira.

Alibe mapuloteni

Mkaka wa amondi umapereka gramu imodzi yokha yamapuloteni pa chikho (240 ml) pomwe mkaka wa ng'ombe ndi soya umapereka magalamu 8 ndi 7, motsatana (,).

Mapuloteni ndi ofunikira pazinthu zambiri zamthupi, kuphatikiza kukula kwa minofu, khungu ndi mafupa, ndikupanga ma enzyme ndi mahomoni (,,).

Zakudya zambiri zopanda mkaka komanso zamasamba zimakhala ndi zomanga thupi zambiri, kuphatikizapo nyemba, mphodza, mtedza, mbewu, tofu, tempeh, ndi nthiti za hemp.

Ngati simukupewa zopangidwa ndi nyama, mazira, nsomba, nkhuku, ndi ng'ombe zonse ndizopangira mapuloteni ().

Zosayenera makanda

Ana ochepera chaka chimodzi sayenera kumwa mkaka wa ng'ombe kapena chomera, chifukwa izi zimatha kuteteza kuyamwa kwachitsulo. Kuyamwitsa kapena kugwiritsira ntchito mkaka wa khanda pokhapokha mpaka miyezi 4-6 pamene chakudya chotafuna chitha kuchitika ().

Pakatha miyezi isanu ndi umodzi, perekani madzi ngati chakumwa chabwino kuphatikiza mkaka wa m'mawere kapena chilinganizo. Pambuyo pa zaka 1, mkaka wa ng'ombe ukhoza kuyambitsidwa ndi zakudya za khanda lanu ().

Kupatula mkaka wa soya, zakumwa zopangidwa kuchokera kuzomera mwachilengedwe zimakhala zochepa zomanga thupi, mafuta, zopatsa mphamvu, ndi mavitamini ndi michere yambiri, monga iron, vitamini D, ndi calcium. Zakudyazi ndizofunikira pakukula ndi chitukuko (,).

Mkaka wa amondi umangopatsa ma calories 39, magalamu atatu a mafuta, ndi gramu imodzi ya mapuloteni pa chikho (240 ml). Izi sizokwanira mwana wakhanda amene akukula (,).

Ngati simukufuna kuti mwana wanu amwe mkaka wa ng'ombe, pitilizani kuyamwitsa kapena kufunsa dokotala za chilinganizo chabwino cha nondairy ().

Mungakhale ndi zowonjezera

Mkaka wa amondi wosakanizidwa umatha kukhala ndi zowonjezera zambiri, monga shuga, mchere, nkhama, zonunkhira, ndi lecithin ndi carrageenan (mitundu ya emulsifiers).

Zosakaniza zina monga emulsifiers ndi chingamu zimagwiritsidwa ntchito pakupanga komanso kusasinthasintha. Amakhala otetezeka pokhapokha atagwiritsidwa ntchito kwambiri ().

Komabe, kafukufuku wina wofufuza anapeza kuti carrageenan, yomwe imawonjezeredwa mkaka wa amondi ngati emulsifier ndipo imadziwika kuti ndiyotetezeka, imatha kusokoneza thanzi m'matumbo. Komabe, kafukufuku wolimba amafunika asanapange mfundo zilizonse ().

Komabe, makampani ambiri amapewa zowonjezera izi chifukwa cha zovuta izi.

Kuphatikiza apo, amayi ambiri amchere amchere amakhala ndi shuga wambiri. Shuga wochulukirapo amatha kuonjezera chiopsezo chokunenepa, kutsekeka kwa mano, ndi matenda ena (,,).

Pofuna kupewa izi, sankhani mkaka wa amondi wopanda mchere komanso wosasangalatsa.

Mkaka wa amondi ndiwopanda mphamvu zomanga thupi, mafuta, komanso michere yofunikira pakukula kwa khanda. Komanso, mitundu yambiri yosakidwa imakhala ndi zowonjezera monga shuga, mchere, zokoma, nkhama, ndi carrageenan.

Momwe mungasankhire mkaka wabwino kwambiri wa amondi

Masitolo ambiri am'deralo amapereka mitundu ingapo yamkaka ya amondi.

Mukamasankha malonda, onetsetsani kuti mwayang'ana mitundu yopanda maswiti. Muthanso kusankha mtundu wopanda nkhama kapena emulsifiers ngati izi zikukukhudzani.

Pomaliza, ngati mungatsatire zakudya zoletsedwa, monga veganism kapena zamasamba, ndipo mukuda nkhawa ndi zomwe mumadya, sankhani mkaka wa amondi wokhala ndi calcium ndi vitamini D.

Zokometsera ndi zina zakomweko sizingakhale ndi michere imeneyi.

Kuti mupindule kwambiri, sankhani mkaka wa amondi wopanda shuga, wosasangalatsa, komanso wolimba ndi calcium ndi vitamini D.

Momwe mungapangire mkaka wanu wa amondi

Kuti mupange mkaka wanu wa amondi, tsatirani njira iyi yosavuta.

Zosakaniza:

• Makapu awiri (280 magalamu) a maamondi oviikidwa
• Makapu 4 (1 lita) yamadzi
• Supuni 1 (5 ml) ya chotulutsa vanila (ngati mukufuna)

Lembani amondi m'madzi usiku wonse ndikukhetsa musanagwiritse ntchito. Onjezerani maamondi, madzi, ndi vanila ku blender ndikutulutsa kwa mphindi 1-2 mpaka madzi ali mitambo ndipo ma almond ali bwino.

Thirani chisakanizocho mu sefa yomwe imayikidwa pamwamba pa mbale ndikukhala ndi thumba la mkaka wa mtedza kapena cheesecloth. Onetsetsani kuti mwasindikiza pansi kuti mutenge madzi ambiri momwe mungathere. Muyenera kupeza makapu pafupifupi 4 (1 lita) ya mkaka wa amondi.

Ikani madziwo mu chidebe chotetezera ndikusunga mufiriji kwa masiku 4-5.

Kuti mupange mkaka wanu wa amondi, onjezerani maamondi oviikidwa, madzi, ndi vanila kuchokera ku blender. Thirani chisakanizocho kudzera mu cheesecloth ndi sefa. Sungani madzi otsala mufiriji yanu masiku 4-5.

Mfundo yofunika

Mkaka wa amondi ukhoza kukhala njira yabwino kwambiri yopangira mbewu kwa omwe akupewa mkaka wa ng'ombe.

Mitundu yopanda mavitamini mwachibadwa imakhala ndi ma calories ochepa komanso shuga pomwe imapatsa vitamini E wambiri.

Izi zati, mkaka wa amondi ulibe mapuloteni ochepa ndipo mitundu yotsekemera imatha kunyamula shuga.

Ngati mumakonda mkaka wa amondi, onetsetsani kuti mwasankha mitundu yopanda maswiti komanso yosasangalatsa ndikuwonjezera zakudya zina zamapuloteni pazakudya zanu, monga mazira, nyemba, mtedza, mbewu, nsomba, ndi nkhuku.