Mapindu Amkaka Amchere ndi Momwe Mungapangire

Zamkati

• Mapindu azaumoyo
• Chakudya chamtengo wapatali cha mkaka wa amondi
• Momwe mungapangire mkaka wa amondi kunyumba
• Ndani sayenera kudya mkaka wa amondi

Mkaka wa amondi ndi chakumwa chamasamba, chokonzedwa kuchokera kusakaniza maamondi ndi madzi monga zosakaniza zazikulu, zomwe zimagwiritsidwa ntchito kwambiri m'malo mwa mkaka wa nyama, popeza mulibe lactose, komanso muzakudya zolemetsa, chifukwa zimapereka ma calories ochepa.

Chakumwa chamasamba ichi chimakhala ndi mafuta ambiri athanzi komanso chakudya chochepa cha glycemic index. Imaperekanso zakudya zina zofunika m'thupi, monga calcium, magnesium, zinc, potaziyamu, vitamini E ndi mavitamini a B.

Mkaka wa amondi ukhoza kudyedwa pachakudya cham'mawa ndi granola kapena phala ija, pokonza zikondamoyo komanso kuperekera khofi. Itha kugwiritsidwanso ntchito kukonzekera zipatso zogwedezeka komanso kukonzekera ma cookie ndi makeke mwachitsanzo.

Mapindu azaumoyo

Ubwino wathanzi la mkaka wa amondi ndi:

• Kukuthandizani kuti muchepetse thupi, popeza 100 mL iliyonse imangokhala ndi kcal 66 yokha;
• Kuwongolera magazi m'magazi, popeza ndi chakumwa chokhala ndi kagayidwe kochepa ka glycemic, ndiye kuti, kumakweza magazi m'magazi pang'ono utatha kumeza (bola ngati akukonzekera kunyumba, monga zinthu zina zotukuka zimatha kukhala ndi shuga wowonjezera);
• Pewani kufooka kwa mafupa ndi kusamalira thanzi la mano, popeza lili ndi calcium ndi magnesium yambiri;
• Thandizani kupewa matenda amtimachifukwa ili ndi mafuta amtundu wa monounsaturated and polyunsaturated omwe amathandiza kusamalira thanzi lanu. Kuphatikiza apo, kafukufuku wina akuwonetsa kuti imathandizira kutsitsa cholesterol cha LDL (cholesterol choipa) ndi triglycerides;
• Pewani kukalamba msanga, chifukwa imakhala ndi vitamini E, yokhala ndi antioxidant yomwe imalepheretsa kuwonongeka kwama cell chifukwa cha zopitilira muyeso zaulere, kusamalira khungu ndikupewa mapangidwe amakwinya.

Kuphatikiza apo, mkaka wa amondi ndi njira yabwino kwambiri kwa anthu omwe ali ndi tsankho pakati pa lactose, ziwengo zamapuloteni amkaka wa ng'ombe, zosakaniza ndi soya, komanso zamasamba ndi zamasamba.

Mosiyana ndi mkaka wa ng'ombe, mkaka wa amondi umakhala ndi zomanga thupi zochepa, chifukwa mwina sichingakhale njira yabwino kwambiri yolera ana kapena omwe akufuna kuwonjezera minofu. Pakadali pano, chofunikira ndikufunsira katswiri wazakudya kuti akupatseni upangiri wokha.

Chakudya chamtengo wapatali cha mkaka wa amondi

Mkaka wa amondi uli ndi mafuta ochepa. Kuphatikiza apo, ili ndi chakudya, koma ndi otsika glycemic index komanso kuchuluka kwa fiber yomwe imathandizira kuwongolera matumbo.

Mutha kugula mkaka wa amondi, womwe ndi chakumwa cha amondi, m'misika yayikulu ndi malo ogulitsa zakudya. Kapenanso, mutha kupanga mkaka wa amondi kunyumba, kuti mukhale wotsika mtengo.

Momwe mungapangire mkaka wa amondi kunyumba

Kupanga mkaka wa amondi kunyumba muyenera:

Zosakaniza:

• 2 chikho cha amondi zosaphika ndi zosatulutsidwa;
• Makapu 6 mpaka 8 amadzi.

Kukonzekera mawonekedwe:

Siyani amondi kuti zilowerere usiku wonse. Tsiku lotsatira, ponyani madzi ndikuumitsa maamondi ndi chopukutira tiyi. Ikani amondi mu blender kapena purosesa ndikumenya ndi madzi. Gwirani ndi chopukutira nsalu ndipo mwakonzeka kumwa. Ngati atapangidwa ndi madzi ochepa (pafupifupi makapu anayi) chakumwa chimakhala chokulirapo ndipo mwanjira imeneyi chitha kusintha mkaka wa ng'ombe m'maphikidwe angapo.

Kuphatikiza pa kusinthana mkaka wa ng'ombe ndi mkaka wa amondi, kuti mukhale ndi moyo wathanzi komanso wosasamala zachilengedwe, mutha kusinthanso mitsuko ya pulasitiki yamagalasi.

Ndani sayenera kudya mkaka wa amondi

Mkaka wa amondi uyenera kupewedwa ndi anthu omwe sagwirizana ndi mtedza. Kuphatikiza apo, sayenera kuperekedwanso kwa ana ochepera chaka chimodzi, popeza ili ndi zopatsa mphamvu zochepa, ili ndi mapuloteni ochepa ndi michere ina yofunikira pakukula kwa mwana

Onani zomwe zitha kusinthana bwino kuti tipewe matenda monga matenda ashuga, cholesterol, triglycerides ndikukhala ndi moyo wathanzi mu kanemayu ndi Tatiana Zanin wazakudya: