Fufuzani Dziko Lonse La Mkaka Wamchere ndi This Infographic

Zamkati

• Nazi njira zosankhira mtedza wanga wowonjezera ku khofi wanu
• Ubwino wa mkaka wathanzi
• Zovuta zochepa za mtedza
• Zakudya za mkaka wa Nut
• Kodi mkaka wa mtedza wabwino kwambiri ndi uti?
• Yesani dzanja lanu pa mikaka ya mtedza wa DIY
• Mitundu yamkaka yamtengo wapatali

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

Nazi njira zosankhira mtedza wanga wowonjezera ku khofi wanu

Ngakhale simukusowa pazifukwa zathanzi, mwina mukadakhala nawo muukaka wa mtedza.

Pomwe amaganiza kuti ndi makamaka amtundu wa lactose osalolera komanso "granola", njira zina zamkaka izi, zomwe nthawi zina zimatchedwa mylks, zakhala zikugulitsa malo ogulitsira ndi malo ogulitsira khofi mwadzidzidzi.

Kafukufuku wamsika akuwonetsa kuti kugulitsa mkaka wa nondairy kudakwera ndi 61% kuyambira 2013 mpaka 2018.

Ngakhale zopatsa thanzi ndizosiyana kwambiri ndi mkaka wa ng'ombe, mkaka wa mtedza umapereka maubwino angapo azaumoyo omwe amawapangitsa kukhala njira yabwino.

Mu bukhuli, tiwona zabwino ndi zoyipa za mkaka wa mtedza, tiwone momwe mitundu ingapo imafananirana, ndikuyeza kuti ndi yiti yathanzi kwambiri.

Ubwino wa mkaka wathanzi

Ngakhale mkaka wa nati sakupatsani zomanga thupi zamkaka wachikhalidwe, amadzitamandira ndi zakudya zambiri.

Ounce kamodzi kokha, mkaka wa mtedza uli ndi mafuta ochepa padziko lonse lapansi kuposa mkaka wa ng'ombe, ndipo ambiri amakhala ndi kashiamu ndi vitamini D. (kapena kupitilira apo). .

Amakhalanso ndi vegan mwachibadwa, ndipo - pokhapokha mutakhala ndi zovuta za mtedza, zowonadi - ndizosavomerezeka.

Kuphatikiza apo, kwa iwo omwe akufuna kuti achepetse chakudya, ma mtedza amtundu waubweya siwothandiza. Mitundu yambiri imakhala ndi 1 mpaka 2 magalamu a carbs pa chikho chimodzi, poyerekeza ndi magalamu 12 mu 1 chikho cha mkaka wa ng'ombe.

Kuti mugwiritse ntchito pazakudya wamba komanso maphikidwe, mkaka wa mtedza umapereka ntchito zosiyanasiyana. Ophika kunyumba nthawi zambiri amatha kuwagwiritsa ntchito ndi chiyerekezo chimodzi mpaka chimodzi ndi mkaka wa ng'ombe mu muffin, buledi, pudding, ndi msuzi, osakhudza kwenikweni kununkhira.

Ndipo mavitamini a mtedza osalowerera ndale amasankha nyemba zazing'ono kapena khofi wanu wam'mawa.

Zovuta zochepa za mtedza

Ngakhale amapereka zabwino zambiri, mkaka wa mtedza si chakudya changwiro.

Chodetsa nkhaŵa chachikulu ndicho kukhudza kwawo chilengedwe. Zimatengera malita 3.2 amadzi kuti apange maamondi amodzi (kutanthauza ma almond 10 = malita 32), zomwe zimapangitsa ambiri kutsutsa mkaka wa amondi kusankha kosatheka.

Kuphatikiza apo, mtedza wambiri umakhala ndi zodzaza ndi zotsutsana, monga carrageenan kapena guar chingamu. Ndipo mkaka wa mtedza ungangokhala wokwera mtengo kwambiri kwa ogula ambiri, okhala ndi mitengo yokwera kwambiri kuposa mkaka wa ng'ombe.

Komabe, pokhala ndi zosankha zingapo zomwe zikupezeka pano, pali malo ambiri oyeserera kuti mupeze njira zina zomwe mumakonda mkaka. Nayi chithunzithunzi cha momwe mitundu ingapo yamkaka wa mtedza imakwanira.

Zakudya za mkaka wa Nut

Powonjezeranso kuwonongeka kwa zakudya, nayi tebulo lothandiza.

Kuti muwone, 1 chikho cha 2% mkaka wa ng'ombe uli ndi zopatsa mphamvu 120, magalamu 5 a mafuta, magalamu 8 a mapuloteni, ndi magalamu 12 a carbs.

Kodi mkaka wa mtedza wabwino kwambiri ndi uti?

Ndi izi zonse, mwina mungadabwe kuti: Mkaka wa mtedza wabwino kwambiri ndi uti?

Pali njira zambiri zoyezera thanzi la zakudya, ndipo mkaka uliwonse pamwambapa umakwaniritsa zosowa zosiyanasiyana za michere.

Mu phukusi lochepa kwambiri, chikho chimodzi chimakhala ndi 25 mpaka 50% ya calcium ya tsiku lanu ndi 25% ya vitamini D. watsiku ndi tsiku imanyamulanso kuchuluka kwa vitamini E: 50% yamtengo wapatali tsiku lililonse mkaka wa cashew ndi 20 peresenti mu mkaka wa amondi.

Ngakhale mkaka wa mkaka ndi amondi mulibe zomanga thupi zambiri, akatswiri azachipatala ambiri amakhulupirira kuti anthu aku America amapeza zakudya zochulukirapo kuposa izi. Chifukwa cha ambiri a ife, kudumpha mapuloteni mumkaka wa nati sikuyenera kukhala vuto.

Kumbali inayi, ngati muli ndi zosowa zapadera pazakudya, monga kufuna mapuloteni owonjezera kapena owonjezera kuposa ma calories owonjezera, mkaka wina wa nati ungakhale wabwino kwa inu.

Ndipo ngati simukugwirizana ndi mtedza kapena mtedza wamtengo, mwatsoka, muyenera kukhala kutali ndi mkaka wonse wa mtedza. Yesani soya, kokonati, kapena mkaka wa hemp m'malo mwake.

Yesani dzanja lanu pa mikaka ya mtedza wa DIY

Ngati mtedza wina sapezeka komwe mumakhala, kapena ngati ndinu wophika chidwi, mutha kuyesa kupanga nokha. Mtundu womwe mumakonda wa DIY ungakusungireni ndalama - ndipo mwina sizingakhale zovuta monga mukuganizira.

Kupatula apo, makamaka, mtedza umapangidwa ndi njira yosavuta yolowetsera mtedza m'madzi, kenako ndikutsitsa.

Onani malangizo awa momwe mungapangire mkaka kunyumba:

• Chinsinsi cha mkaka wa amondi kudzera pa The Kitchn
• Chinsinsi cha mkaka wa Cashew kudzera pa Cookie ndi Kate
• Chinsinsi cha mkaka wa Macadamia (wokhala ndi chokoleti ndi mabulosi) kudzera pa The Minimalist Baker
• Chinsinsi cha mkaka wa hazelnut (wokhala ndi zosankha za chokoleti) kudzera pa mbale yokongola
• Chinsinsi cha mkaka wa Walnut kudzera pa The Clean Eating Couple
• Chinsinsi cha mkaka wa chiponde kudzera pa National Peanut Board

Mitundu yamkaka yamtengo wapatali

Osati mu DIY? Zosankha zimachuluka kwa amchere okonzedwa mwamalonda, monga mwina mwazindikira ku supermarket kwanuko.

Nazi zotsatira zingapo:

Mkaka wa amondi: Yesani Masamba a Califia Organic Almond Homown Nutmilk kapena Choonadi Chosavuta Mkaka Wa Maamondi Wosasakaniza

Mkaka wa mkaka: Yesani Silk Yopanda Mkaka wa Cashew kapena Forager Project Organic Cashewmilk

Mkaka wa mtedza wa Macadamia: Yesani Milkadamia Mkaka Wopanda Ma Macadamia kapena Suncoast Gold Macadamia Mkaka

Mkaka wa hazelnut: Yesani Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Mchaka cha Elmhurst 1925

Mkaka wa walnut: Yesani Elmhurst Milked Walnuts kapena Mariani Walnutmilk

Mkaka wa chiponde: Yesani Elmhurst 1925 Milked Peanuts Nthawi Zonse ndi Chokoleti

Monga mwachizolowezi, ingokumbukirani kuti muwone zolemba za zakudya ndikuwerenga mindandanda yazakudya mukamamwa zakumwa zotsika kwambiri za "mylk".

Sarah Garone, NDTR, ndi wolemba zaumoyo, wolemba zaumoyo pawokha, komanso wolemba mabulogu azakudya. Amakhala ndi amuna awo ndi ana atatu ku Mesa, Arizona. Mupezeni akugawana zambiri zaumoyo ndi thanzi komanso (makamaka) maphikidwe athanzi ku Kalata Yachikondi ku Chakudya.