Mkaka wa Mbuzi: Ino Ndi Mkaka Woyenera Kwa Inu?

Zamkati

• Mkaka wa mbuzi vs. mkaka wa ng'ombe
• Mkaka wobzala motsutsana ndi mkaka wa mbuzi
• Mtsutso wa shuga
• Chinsinsi cha Mkaka wa Mbuzi Labneh
• Zosakaniza
• Mayendedwe
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Ngakhale mkaka wa mbuzi ukuwoneka ngati chinthu chapadera ku United States, pafupifupi 65 peresenti ya anthu padziko lapansi amamwa mkaka wa mbuzi.

Ngakhale kuti aku America amakonda kutengeka ndi mkaka wa ng'ombe kapena wobzala, pali zifukwa zingapo zokhudzana ndi thanzi lawo zosankha mkaka wa mbuzi.

Mungapeze zovuta kukumba mkaka wa ng'ombe zachikhalidwe ndipo mungakonde kuyesa milk ya nyama zina musanayang'ane mkaka wobzala. Kapena mwina mukungoyang'ana kuti musinthe zomwe mumawonjezera pa khofi wam'mawa ndi phala lanu. Kaya, chifukwa chake, takufundirani.

Onani kuyerekezera mkaka wa mbuzi ndi mitundu ina ya mkaka, pansipa, kuti mudziwe bwino ngati njirayi ndi yoyenera kwa inu.

Mkaka wa mbuzi vs. mkaka wa ng'ombe

Ounce for ounce, mkaka wa mbuzi umatsika bwino motsutsana ndi mkaka wa ng'ombe, makamaka zikafika pamapuloteni (9 magalamu [g] motsutsana ndi 8 g) ndi calcium (330 g motsutsana ndi 275-300 g).

akuwonetsanso kuti mkaka wa mbuzi ungalimbikitse kuthekera kwa thupi kutengera zakudya zofunikira kuchokera ku zakudya zina. Mosiyana ndi izi, mkaka wa ng'ombe umadziwika kuti umasokoneza mayamwidwe amchere monga chitsulo ndi mkuwa mukamadya chakudya chomwecho.

Chifukwa china chomwe anthu ena amasankha mkaka wa mbuzi kuposa mkaka wa ng'ombe chimakhudzana ndi kugaya. Mkaka wonse wopangidwa ndi nyama umakhala ndi lactose (shuga wachilengedwe wamkaka), womwe anthu ena, akamakalamba, amalephera kukumba bwino.

Koma mkaka wa mbuzi ndi wocheperako mu lactose kuposa mkaka wa ng'ombe - pafupifupi 12% yocheperako chikho - ndipo, umakhala wotsika kwambiri mu lactose ikakulitsidwa mu yogurt. Anthu omwe ali ndi kulekerera pang'ono kwa lactose, atha kupeza kuti mkaka wa mkaka wa mbuzi umasokoneza kwambiri kugaya mkaka wa ng'ombe.

Ponena za thanzi lakugaya chakudya, mkaka wa mbuzi uli ndi chinthu china chomwe chimaposa mkaka wa ng'ombe: kupezeka kwakukulu kwa chakudya cha "prebiotic", chomwe chimathandiza kudyetsa mabakiteriya opindulitsa omwe amakhala m'matumbo mwathu.

Zakudya zamadzimadzi izi zimatchedwa oligosaccharides. Ndiwo mtundu womwewo wamakhabohydrate omwe amapezeka mkaka wa m'mawere wa anthu ndipo ali ndi udindo wothandizira kuthandizira mabakiteriya "abwino" am'mimba m'mimba mwa mwana.

Mkaka wobzala motsutsana ndi mkaka wa mbuzi

M'zaka zaposachedwa, milk yokhazikika pazomera yakhala yotchuka kwambiri pakati pa vegans komanso omwe akuvutika kugaya lactose.

Ndi njira yosangalatsa kwa anthu omwe amafunafuna zinthu za mkaka zosakhala zanyama, poyankhula mopatsa thanzi. Koma mkaka wopangidwa ndi mbewu umasowa m'malo ena poyerekeza ndi mkaka wa mbuzi.

Mitundu ina yotchuka ya milk yokhazikika ndi:

• mkaka wa kokonati
• mkaka wa fulakesi
• mkaka wa hemp
• mkaka wa mpunga
• malo

Zakudya zopatsa thanzi za mkaka zimamera mosiyanasiyana mosiyanasiyana, mtundu, ndi malonda. Izi ndichifukwa choti mkaka wopangidwa ndi mbewu ndi zakudya zopangidwa. Mwakutero, phindu la mkaka wokhazikika pazomera limatengera zosakaniza, njira zopangira, komanso momwe zowonjezera zowonjezera, monga calcium ndi mavitamini ena, zimawonjezeredwa.

Kusiyanaku kwakukulu pambali, mkaka wopanda masamba wopanda shuga amakhala ndi mapuloteni ochepa kuposa mkaka wa mbuzi - pankhani ya soymilk, pang'ono pang'ono motero, pankhani ya amondi, mpunga, ndi mkaka wa coconut, makamaka choncho.

Komanso, ngakhale kuti mkaka wa amondi wopanda mkaka ndi coconut uli ndi mafuta ochepa, alibe chakudya komanso zomanga thupi. Ngakhale maamondi aiwisi, kokonati, ndi zina zotero, amadzaza ndi zakudya, akangosanduka mkaka, amakhala ndi pafupifupi 98 peresenti yamadzi (pokhapokha atakhala ndi calcium). Mwachidule, samabweretsa zambiri patebulo, polankhula mopatsa thanzi.

Mwa mkaka wopangidwa ndi zitsamba, mkaka wa hemp ndi mkaka wa kokonati uli ndi mafuta ambiri. Chifukwa mkaka wa mbuzi sapezeka m'mitundu yocheperako yamafuta, umakhala wamafuta ochulukirapo kuposa mkaka uliwonse wazomera.

Kwa iwo omwe amayang'anira mitundu yamafuta omwe amadya, dziwani kuti mkaka wa hemp ndi mkaka wa fulakesi uli ndi mafuta athanzi, opanda mafuta, pomwe mkaka wa kokonati ndi mkaka wa mbuzi mumakhala mafuta ambiri.

Mfundo yomaliza yoti muganizire mukamayesa mkaka wopangidwa kuchokera ku mbewu motsutsana ndi mkaka wa mbuzi ndi zinthu zina zomwe opanga amasankha kuwonjezera.

Ngakhale pali zinthu zochepa kwambiri zomwe zimakhala ndi zinthu ziwiri - monga soya ndi madzi - zinthu zambiri pamsika zimakhala ndi thickeners ndi nkhama zosiyanasiyana kuti apange kapangidwe kake. Ngakhale anthu ambiri amazipukusa bwino izi, ena amaziona kuti ndizopweteketsa mpweya kapena zimawasokoneza m'mimba, monga zimachitikira ndi carrageenan.

Mtsutso wa shuga

Zakudya zina zazikulu zomwe zingafanane ndi mkaka wina ndi zina ndi chakudya, chomwe chimakhala shuga.

Zakudya zam'madzi zamkaka wa mbuzi (ngakhale mkaka wa ng'ombe) zimachitika mwachilengedwe za lactose. Pankhani ya mkaka wa ng'ombe wopanda lactose, lactose imangogawika m'magawo ake (glucose ndi galactose) kuti ikhale yosavuta kugaya. Komabe, kuchuluka kwa shuga kumakhalabe kosasintha.

Pakadali pano, zimam'patsa mphamvu ndi shuga zomwe zimayamwa ndi zamasamba zimasiyana kwambiri kutengera ngati mankhwala atsekemera. Dziwani kuti mitundu yambiri ya mkaka wopangidwa kuchokera kuzomera pamsika - ngakhale zokometsera "zoyambirira" - idzaswedwa ndi shuga wowonjezerapo, pokhapokha utanenedwa kuti ndi "wopanda shuga."

Izi zimakulitsa chakudya chama carbohydrate mpaka 6 mpaka 16 g pa chikho chilichonse - chofanana ndi supuni 1.5 mpaka 4 ya shuga wowonjezera. Mosiyana ndi mkaka wa mbuzi, komabe, shuga uyu ali mu mawonekedwe a sucrose (shuga woyera) m'malo mwa lactose; Ndichifukwa chakuti amiyala onse opangidwa ndi mbewu mwachilengedwe alibe lactose. Kuphatikiza apo, mkaka wopangidwa ndi zotsekemera umakhalanso ndi ma calories ambiri, ngakhale kuti umakhala wokwanira makilogalamu 140 pa chikho chilichonse.

Chinsinsi cha Mkaka wa Mbuzi Labneh

Ngati mukufuna kuyesa mkaka wa mbuzi, yogurt ndi malo abwino kuyamba. Ndikosavuta kupeza kuposa mkaka wa mbuzi wamadzi ku United States.

Mudzawona kuti yogurt ya mkaka wa mbuzi ndi yofanana ndi yogurt ya mkaka wa ng'ombe mu kapangidwe koma ndi tang yamphamvu pang'ono yomwe imakumbutsa kukoma kwa siginecha ya tchizi la mbuzi.

Labneh ndi dothi lakuda, lokoma, lokoma la yogurt lomwe limafalikira kwambiri ku Middle East. Nthawi zambiri amatumizidwa ndi mafuta owolowa manja a azitona ndikuwaza chisakanizo chazitsamba - za'atar - chomwe chimatha kukhala ndi hisope kapena oregano, thyme, savory, sumac, ndi nthangala za zitsamba.

Gwiritsani ntchito labneh pa phwando lanu lotsatira ngati malo ozungulira omwe azunguliridwa ndi azitona, ma pita triangles ofunda, nkhaka, magawo tsabola wofiira, kapena ndiwo zamasamba. Kapena mugwiritseni ntchito kadzutsa pachotupitsa chopakidwa ndi dzira lowotcha kwambiri ndi phwetekere.

Onani zomwe ndimakonda, zosavuta, komanso zokoma mkaka wa mbuzi labneh pansipa.

Zosakaniza

• Chidebe cha 32-ounce choyera, mkaka wa mbuzi wathunthu
• uzitsine mchere
• maolivi (sankhani mtundu wabwino kwambiri, wosawoneka bwino)
• zosakaniza za zaatar

Mayendedwe

1. Lembani sieve kapena chopondera chabwino ndi cheesecloth, chopukutira tiyi woonda, kapena zigawo ziwiri zamapepala.
2. Ikani sieve yokhazikika pamphika waukulu.
3. Dulani chidebe chonse cha yogurt ya mkaka wa mbuzi mu sieve ndikumanga pamwamba pa cheesecloth.
4. Siyani kunja kutentha kwa maola awiri. Chidziwitso: mukakhetsa yogurt nthawi yayitali, imakulanso.
5. Chotsani ndikutaya madzi mumphika. Firiji yogurt yosungunuka mpaka kuziziranso.
6. Kutumikira, mbale mu mbale yoperekera. Pamwamba ndi dziwe la maolivi apamwamba kwambiri ndikukongoletsa mowolowa manja ndi za'atar.

Kutenga

Ngakhale mkaka wa mbuzi suli chisankho chodziwika bwino pakati pa anthu aku America, ndi womwe umapereka michere yambiri ndipo, nthawi zina, umapatsa thanzi pang'ono kuposa mkaka wa ng'ombe. Zapezeka kuti zimatithandiza kuyamwa michere - china chake mkaka wa ng'ombe sichichita.

Ngakhale milki yokhazikitsidwa ndi mbewu ndi njira yabwino kwa iwo omwe ali osalolera mkaka wa nyama ndi mkaka, mkaka wa mbuzi umakonda kupereka zakudya zowonjezera - komanso zachilengedwe - pankhani ya mapuloteni, calcium, ndi mafuta.

Ndipo izi zimapangitsa mkaka wa mbuzi kungokhala njira ina yokoma komanso yathanzi yomwe mungawonjezere pa chakudya chanu cha tsiku ndi tsiku.

Tamara Duker Freuman ndi katswiri wodziwika kudziko lonse wazakudya zamagulu am'mimba komanso mankhwala azakudya zam'mimba. Ndiwolemba zamankhwala (RD) komanso New York State Certified Dietitian – Nutritionist (CDN) yemwe ali ndi digiri ya Master of Science ku Clinical Nutrition kuchokera ku New York University. Tamara ndi membala wa East River Gastroenterology & Nutrition (www.eastrivergastro.com), machitidwe achinsinsi ku Manhattan odziwika chifukwa chodziwa kutsekula kwa matumbo komanso ma diagnostics apadera.