Kodi Mkaka wa nthochi ndi Chiyani?

Zamkati

• Kodi Mkaka wa Banana Ndi Wathanzi Motani?
• Mkaka wa Banana vs. Mkaka Wina Wina
• Ndiye Kodi Muyenera Kuonjezera Mkaka Wa Banana Pazakudya Mwanu?
• Onaninso za

Ndi mndandanda womwe ukukula wa mkaka wopanda mkaka, mutha kuyesa chakumwa chatsopano chochokera ku mbewu tsiku lililonse kwa sabata ndipo osalawa zomwezo mu khofi wanu, ma smoothies, kapena phala kawiri. Zatsopano zatsopano zomwe zingachotse pamndandandawu: Mkaka wa nthochi ndi mkaka wopanda gilateni, wopangidwa ndi mbewu wopangidwa makamaka kuchokera kumadzi ndipo, mumaganiza, nthochi.Kukula pakudziwika, mutha kupeza zosankha zingapo pamsika wakwanuko, kuphatikiza Banana Wave (Gulani, $ 23 kwa 12, amazon.com), yomwe ili ndi madzi, nthochi puree, nzimbe, ndi oats ndi Mooala Bananamilk (Gulani Izi, $26 pa 6, amazon.com), zopangidwa kuchokera kumadzi, nthochi, ndi njere za mpendadzuwa. Kupatulapo njira za nthochi, mupeza phala la nthochi ndi mkaka wa mtedza, monga Almond Breeze Almondmilk wosakanikirana ndi nthochi zenizeni (Buy It, $3, target.com), okhala ndi madzi, ma almond, ndi nthochi puree. . Ngati palibe mwazinthu zatsopanozi zomwe zimakusangalatsani, mutha kupanga zanu posakaniza nthochi yakucha ndi kapu yamadzi ndikuwonjezera mbewu za chia kapena fulakesi, masiku, kapena batala wa mtedza kuti muwonjezere michere (ngakhale zowonjezera izi zitha kupanga ngakhale mkaka wokulirapo).

Koma kodi n’koyeneradi kumwa nthochi zanu m’malo mozidya? Izi ndi zomwe muyenera kudziwa.

Kodi Mkaka wa Banana Ndi Wathanzi Motani?

Osasokonezedwa ndi mkaka wa nthochi waku Korea, womwe ndi mkaka wa ng'ombe wokongoletsedwa ndi nthochi, mkaka wa nthochi umakhala wopangidwa ndi mbewu komanso wopanda mkaka, zomwe zimapangitsa kuti zikhale zabwino kwa nyama zakutchire komanso osalekerera lactose. Pazakudya, nthochi ya Mooala imakhala ndi ma calories 60 okha ndi magalamu atatu amafuta pa kapu imodzi. Chifukwa cha nthochi zomwe zasakanizidwa ndikuziyika m'mabotolo, chakumwacho chimaperekanso mamiligalamu 360 kapena pafupifupi 8 peresenti ya potaziyamu yomwe ikulimbikitsidwa - chakudya chomwe chimagwira ntchito yofunika kwambiri pakuwongolera kuthamanga kwa magazi, akutero Keri Gans, MS, RDN, CDN, wolemba Zakudya Zazing'ono Zosintha.Momwemonso, mkaka wa Banana Wave uli ndi ma calories 80, opanda mafuta, ndi mamiligalamu 170 a potaziyamu, ndipo mtundu wa Almond Breeze umapatsa zopatsa mphamvu 80, magalamu awiri a mafuta, ndi mamiligalamu 470 - kapena 10% ya RDA - ya potaziyamu wathanzi pa chikho.

Mofanana ndi zinthu zina zopanda mkaka, Mooala Bananamilk ndi almond Breeze osakaniza almond ndi nthochi amalimbikitsidwanso ndi calcium, mchere womwe ndiwofunika kwambiri pa thanzi la mafupa, akufotokoza a Gans. Ingokumbukirani kugwedeza bwino mtsuko musanathire chakumwa, popeza matope owonjezera a calcium amatha kukhazikika pansi pa chidebecho.

Pomwe gawo lachitatu la Mooala Bananamilk - mbewu za mpendadzuwa - zikuwoneka ngati zachilendo pang'ono pakumwa kosalala komanso kopanda pake, Gans akuti njerezo mwina zidalowetsedwa mu zakumwa kuti ziwonjezereko kununkhira kwina, ndipo ndi izi, kumadza bonasi yazakudya nawonso. "Pali zabwino zina zambewu, monga mafuta a monounsaturated, omwe adalumikizidwa ndi kuchepa kwa chiwopsezo cha matenda amtima," akutero. Kuphatikiza apo, mbewu za mpendadzuwa zimapatsa vitamini E, antioxidant yomwe imalumikizidwa ndi thanzi la khungu ndipo imatha kulimbitsa chitetezo cha mthupi chifukwa champhamvu zake zotsutsana ndi zotupa, akufotokoza Gans. Komabe, mavitamini E omwe ali ku Mooala Bananamilk ndi 6% yokha yamtengo wapatali tsiku lililonse (DV), gawo laling'ono la RDA yanu, akutero. Chifukwa chake ngati mupeza mavitamini E ambiri mwazinthu zofunika kwambiri, sankhani Banana Wave kapena Almond Breeze popeza amalimbikitsidwa ndi michere ndikunyamula mamiligalamu 7.5 - 50% a DV - mu chikho chimodzi chokha.

Nthochi zokoma mwachilengedwe zimapatsa mitundu yonse kukoma kokoma komanso kokoma. Komabe, kukoma kwa chokoleti cha Mooala Bananamilk ndi mitundu yoyambirira ya Banana Wave zonsezi zimakhala ndi magalamu 6 a shuga wowonjezedwa kuchokera ku nzimbe, koma Gans akugogomezera izi sizikutanthauza kuti muyenera kuzichotsa nthawi yomweyo. "Pankhani ya zakudya zonse, magalamu a 6 sangakhale ochuluka, koma muyenera kulingalira komwe mukupeza shuga wowonjezera," akutero. Kuyambira ku United States department of Agriculture (USDA) amalimbikitsa kuchepetsa zopatsa mphamvu kuchokera ku shuga wowonjezera pa 10 peresenti ya zomwe mumadya, pali malo ena oti musangalale ndi kapu ya mkaka wa nthochi ya chokoleti ngati ndizomwe mukuvutikira (makamaka pambuyo pochita masewera olimbitsa thupi), akufotokoza motero Gans.

Ambiri, nthochi mkaka zitha kuwoneka ngati zopambana, makamaka popeza zimakhala ndi michere yofunikira ndi theka la zopatsa mphamvu ndipo magawo awiri mwa atatu amafuta amkaka wamagulu awiri. Koma Gans akugogomezera kuti thanzi lake lonse silingagonjetse mkaka wa ng'ombe - kapenanso mkaka wina - pazifukwa zazikulu: mapuloteni. "Ngati anthu akusankha kuti apereke mapuloteni ndi chakudya cham'mawa kapena mu smoothie yawo, idzasowa," akutero. (Zokhudzana: Uthenga Wabwino: Ubwino wa Mkaka Woposa Zomwe Zingatheke Zamkaka)

Mkaka wa Banana vs. Mkaka Wina Wina

Poganizira za mapuloteni mumtundu uliwonse wazomera, mkaka wopanda mkaka, mkaka wa soya umatulukira pamwamba, akutero a Gans, atanyamula pafupifupi magalamu 8 pa chikho chimodzi - chimodzimodzi ndi chikho cha mkaka wa magawo awiri - malinga ndi USDA. Monga msuwani wa nyemba, mkaka wa oat umaperekanso macronutrient omanga minofu - magalamu 4 mu chikho chimodzi chotumizira, kukhala chenicheni - kuposa mkaka wa nthochi. Izi zimasiya chakumwa chopangira zipatso mogwirizana ndi mkaka wa amondi (1 gramu) komanso pamwamba pa mkaka wa mpunga (.68 magalamu) a protein.

Mkaka wa nthochi umachepanso zikafika pa fiber. Ndi gramu imodzi yokha potumizira, mkaka wa nthochi umakhala pafupi ndi amondi ndi mkaka wa soya pansi pa fiber totem pole, pomwe mkaka wa oat umakhala ndi malo amodzi ndi magalamu awiri a fiber, monga Gans adauza kaleMaonekedwe. "Osati kuti mumayang'anadi fiber mu mkaka wanu, koma ndi chinthu choyenera kuganizira," akutero Gans. Kumasulira: Ngati mukufuna kuonjezera kudya kwa ulusi wanu posintha pang'ono, mutha kuganiza zogwiritsa ntchito mkaka wokhala ndi ulusi wambiri mu phala lanu, oatmeal, ndi zina zotero. CHIKWANGWANI china, nawonso.)

Ndipo sitiyenera kuiwala zakumwa za vitamini D zakumwa - ndipo nthawi zina, kusowa kwake. Popeza zakudya zochepa kwambiri zomwe zimapezeka m'chilengedwe zimakhala ndi michere, yomwe imathandiza kuti m'matumbo atenge kashiamu ndipo ndizofunikira kuti mafupa akule ndi thanzi, malinga ndi National Institutes of Health (NIH), vitamini D nthawi zambiri amawonjezeredwa ku mkaka ndi mkaka wa alt-mkaka, chimanga. , madzi a lalanje, ndi yogati. Mwachitsanzo, mkaka wa amondi wa Silk uli ndi ma micrograms 2.5 kapena pafupifupi 16% ya RDA mu chikho chimodzi chotumizira, ndipo mkaka wa oat wa oat umapereka ma micrograms 3.6 kapena 24% ya RDA. Pamene Mooala Bananamilk ndi ayi yolimba ndi vitamini D, mtundu wa Banana Wave umapereka ma micrograms amphamvu a 4 a vitamini D (pafupifupi 27 peresenti ya RDA), ndipo Almond Breeze ali ndi ma microgram 5 kapena gawo limodzi mwa magawo atatu a RDA.

Ndiye Kodi Muyenera Kuonjezera Mkaka Wa Banana Pazakudya Mwanu?

Mkaka wa nthochi sungatenge keke ngati mkaka wambiri wama protein kapena fiber wosungulumwa m'sitolo, komabe umaperekabe micronutrients ofunikira kuti akhale athanzi. Ndipo izi zikutanthauza kuti ikhoza kukhala ndi malo pa mbale yanu kapena m'kapu yanu, akutero Gans. "Pali malo oti 'amkaka' opanda mkaka azidya," akutero a Gans. "Mwina wina wa smoothie wanu, ndipo wina wa khofi wanu. Pali ntchito zambiri zomwe simuyenera kuchita ndi chimodzi chokha. ” Chifukwa chake ngati mukuyesera kusankha pakati pa kugwiritsa ntchito mkaka wa nthochi kuposa mkaka wa kashew, mkaka wa amondi, kapena mkaka wa soya, kukoma kuyenera kukhala chomwe chingakuthandizeni, akutero.

Ngati mukufuna kuwonjezera zolemera ndi kutentha pamphika wanu wa oatmeal, sinthanitsani mkaka wanu wa amondi mkaka wa nthochi. Kuti musinthe mkate wanu wosagawanika kuti ukhale chakudya chomwe chimapangitsa aliyense kutulutsa bwino rap ya Gwen Stefani, gwiritsani ntchito mkaka wa nthochi ngati gawo lanu lamadzi (ndizosavuta 1: 1 swap!). Mukalakalaka khofi wokoma koma simukufuna kugwiritsa ntchito shuga wowongoka, perekani mkaka wina wa nthochi mumtsuko. Ingodziwani zomwe zingakhale zopanda thanzi (ganizirani: zomanga thupi), ndipo dziwani kuti sikuti mkaka wopanda thanzi umakhala wokwanira chifukwa umapangidwa kuchokera ku zipatso, akutero Gans. "Mfundo yofunika: Ndi njira ina kunja uko," akutero. 

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