Kodi Pistachio Mkaka Ndi Chiyani?

Zamkati

• Kodi Mkaka Wa Pistachio Ndi Wathanzi Motani?
• Mkaka wa Pistachio vs. Mkaka Wina Wina
• Mkaka wa Pistachio vs. Mkaka wa Cow
• Ndiye, Kodi Muyenera Kuonjezera Mkaka Wa Pistachio Pazakudya Mwanu?
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Kutengera kuchuluka kwa "mkaka" wopanda mkaka m'mashelefu ogulitsa masiku ano (akukuyang'anirani, mkaka wa hemp ndi mkaka wa nthochi), zikuwoneka ngati chilichonse ndi chilichonse chingasandulike mkaka ndi funde la mkaka wosamveka .

Ndipo tsopano, ma pistachios akupeza mankhwala ✨ amatsenga. Kubwerera mu Novembala, mtundu wamkaka wa pistachio Táche adakhazikitsa, akumasula chakumwa chake chatsopano chopanda chomanga, chopangidwa ndi mkaka, chopangidwa makamaka ndimadzi ndi ma pistachios, mumitundu yotsekemera komanso yopanda thukuta. Pomwe Táche ndiye mkaka wokhawo wa mkaka wa pistachio pamsika, Mitengo itatu - mtedza wa organic ndi mtundu wa mkaka - imagulitsanso mkaka wopanda shuga womwe umapangidwa ndi ma pistachios ndi ma almond.

Koma kodi mkaka wa pistachio ndi woyenera malo mufiriji yanu? Izi ndi zomwe muyenera kudziwa za kumwa mtedza wobiriwira.

Kodi Mkaka Wa Pistachio Ndi Wathanzi Motani?

Asanaphatikizidwe ndi mabotolo mumkaka wawo, ma pistachio ndi mphamvu zamagetsi. Mu ounce imodzi (pafupifupi mtedza 49) wa pistachios yaiwisi, mudzapeza pafupifupi 6g mapuloteni ndi 3g fiber, malinga ndi Dipatimenti ya Zaulimi ku United States. Chifukwa cha michere yodzazidwa iyi, simudzakhala wochepera ola limodzi mutadya pang'ono. Kuphatikiza apo, kupezeka kwa ma pistachios kumakhala ndi 30 peresenti ya ndalama zomwe mumalandira tsiku lililonse za calcium, mchere womwe umathandiza thupi lanu kumanga ndikusunga mafupa olimba, kuundana magazi, ndi kutumiza ndi kulandira zizindikiritso zamitsempha, pa National Library of Medicine.

Akasinthidwa kukhala chakumwa chosalala, pistachios samanyamula nkhonya yofanana. Kapu imodzi, kapu ya 50-calorie ya mkaka wa Táche wosatsekemera wa pistachio, mwachitsanzo, imakhala ndi 1g fiber ndi 2g mapuloteni - gawo limodzi mwa magawo atatu a zomwe mungapeze popereka mtedza waiwisi - ndipo calcium yomwe ili mu chakumwa idzangodzaza. 2 peresenti ya RDA yanu.

Chofunikanso kukumbukira: Kapu ya 80-calorie ya mkaka wotsekemera wa pistachio imanyamula 6g shuga wowonjezera. "Iwo si shuga wambiri, koma dzifunseni: Kodi ndikofunikira?" akuti Keri Gans, MS, R.D.N., C.D.N, katswiri wazakudya komanso Maonekedwe Membala wa Brain Trust. "Ndi chinthu choyenera kuganizira popeza pali milk ina yomwe mungapeze popanda shuga wowonjezerayo." USDA imalimbikitsa kupaka ma calories kuchokera ku shuga wowonjezera pa 10 peresenti ya kuchuluka kwanu kwama caloric (kapena 50g kwa mayi wamba), chifukwa chake pali malo ena oti musangalale ndi tambula lokoma la mkaka wa pistachio ngati ndizomwe mumalakalaka.Onetsetsani kuti mulingalire komwe mungakhale mukuwonjezera shuga tsiku lonse kuti musapitirire malingaliro amenewo, akufotokoza a Gans.

Mkaka wa pistachio wa Mitengo itatu umayenda bwino kwambiri kuposa wa Táche, wodzitamandira 2g fiber, 4g protein, ndi 4% ya RDA ya calcium yanu pa kapu. Koma pali nsomba: Mkaka wa pistachio wa 100-calorie-per-serving ulinso ndi amondi, omwe angakhale ndi chifukwa cha kuwonjezeka kwakung'ono kwa zakudya zinazake ndi ma calories 50 owonjezera, akutero Gans. (Yogwirizana: Maphikidwe Amkaka Amkaka Kuti Akwaniritse Chilichonse Chokoma)

Ngakhale mkaka wa pistachio uwu siwokhala crème de la crème wa zakumwa zathanzi, samakwezera mbendera zazikulu zofiira, ndipo palibe chifukwa chokhalira. sayenera onjezerani pakusinthasintha kwa mkaka wopanda mkaka, akufotokoza a Gans. "Sizimaloledwa m'malo mwazakudya zonse za 100%," akutero. "Koma kwa iwo omwe akufuna njira ina, osakwanira awa akukupatsani ena zakudya, osati kanthu.”

Mkaka wa Pistachio vs. Mkaka Wina Wina

Zopatsa mphamvu: Amayi a pistachio mwina sangakhale ndi ~ zopindulitsa ~ zofunikira zathanzi, koma ali ndi mwendo pamwamba pa ma mil-alt ena mgululi, atero a Gans. Chikho chimodzi cha mkaka wa oat woyambirira wa oat uli ndi zopatsa mphamvu 120 - zopitilira kawiri za mkaka wa pistachio wosaswedwa wa Táche - pomwe chikho cha mkaka wa soya wosakoma umakhala ndi ma calories 80. Kumbali ina, mkaka wa amondi wosasakaniza ndi shuga, umangolowa makilogalamu 30 pa chikho chimodzi. (PS mudzafuna kuyika ma milk pa radar yanu.)

Mapuloteni: Pankhani ya mapuloteni, amphaka a pistachio awa amagwirizana ndi mkaka wa oat, popeza mkaka wopanda Tweet wa Táche umapereka 2g ndi Mitengo itatu umapereka 4g, pomwe Oatly amanyamula 3g pa chikho. Ngati kukweza mapuloteni ndiye chinthu chofunikira kwambiri, ndibwino kuti muzimwetsa kapu yamkaka wa soya, womwe uli ndi puloteni ya 7g. (FYI, ndiye mapuloteni ochulukirapo kuposa dzira.)

Mafuta: Kumapeto kwake ndi mkaka wa amondi wopanda mchere womwe umakhala ndi mafuta okwanira 2.5g pa chikho. Mofananamo, chikho cha mkaka wa pistachio wopanda shuga wa Táche uli ndi mafuta ochepa 3.5g pakudya, ndipo palibe mafuta okhuta (mtundu wamafuta omwe amakhala pachiwopsezo chokhala ndi matenda amtima akawonongedwa kwambiri). M'malo mwake, mukupeza mafuta a mono- ndi polyunsaturated, omwe ali abwino kwa inu, omwe ali ndi thanzi labwino omwe angathandize kusintha kolesterolini, kuchokera ku pistachios zopatsa thanzi, akutero Gans. Mupezanso 7g wamafuta awa - kuphatikiza 1g wama saturated - mumitundu itatu ya Mitengo.

Mkaka wa Pistachio vs. Mkaka wa Cow

Ngakhale itha kudzikundikira zakudya zamafuta ena, mkaka wa pistachio umasowa pankhani ya michere yofunika yomwe imapezeka mkaka wa ng'ombe wa OG: Calcium ndi vitamini D. Chikumbutso, chikho cha 2% mkaka uli ndi pafupifupi 31% ya RDA ya calcium ndi 18 peresenti ya RDA yanu ya vitamini D, michere yomwe imathandiza thupi lanu kuyamwa zakale. Popeza kuti michereyi sikupezeka mwachilengedwe mtedza, amiyala ambiri opangidwa ndi mbewu - koma osati Táche kapena Mitengo itatu - amalimbikitsidwa nawo (re: added to the drink) kuti mudzaze.

"Mutha kusintha mkaka wa ng'ombe ndi mkaka wa pistachio chifukwa mukuganiza kuti ndi wabwino kwa inu, koma mukusowa zakudya zazikulu kwambiri zamkaka," akutero Gans. Chifukwa chake ngati mkaka wa pistachio ndi mkaka wokha womwe mungakhale mukuwonjezera pazakudya zanu, muyenera kutembenukira kuzinthu zina za calcium (monga tchizi, yogurt, kale, ndi broccoli) ndi vitamini D (monga salimoni, tuna. , and eggs) kuti mukwaniritse gawo lanu. (Zokhudzana: Kodi Mkaka Wosasungidwa mufiriji komanso Wokhazikika pa Shelf Ndi Woipa Kwa Inu?)

Ndiye, Kodi Muyenera Kuonjezera Mkaka Wa Pistachio Pazakudya Mwanu?

Mkaka wa pistachio uwu sungakhale wamkaka wapamwamba kwambiri wa mapuloteni kapena calcium, koma amaperekabe ena za michere imeneyo, kutanthauza kuti A-OK kudzitsanulira tambula ngati mukufuna kutero. Ndipo kumapeto kwa tsikulo, lingaliro lako mwina likhala kuti lilawe, atero a Gans. Makaka onse a Táche ndi Mitengo Yatatu amakhala ndi mawonekedwe okoma pang'ono, okoma pang'ono ophatikizidwa ndi mawonekedwe osalala bwino omwe ndi abwino kutulutsa thovu. Kuti mupeze izi, Gans akuwonetsa kuwonjezera mkaka wanu wa pistachio ku latte, zakumwa za matcha, ma smoothies, ndi oatmeal, kapena kumwa kumene - palibe mayankho olakwika apa. (Kwambiri, mutha kuyigwiritsanso ntchito popanga malo omata.)

Ngati chinthu china mwa imodzi mwa milk iyi - monga gamu yomwe imakulirakulira ndikuwonjezera kuyamwa kwa amonke a Táche - ikukulepheretsani (ngakhale ndiyabwino), mutha kuyesanso kupanga mkaka wanu wa pistachio, akuti Zida. Sakanizani kapu imodzi yama pistachios osungika ndi makapu anayi amadzi mpaka mutaphatikizana bwino ndipo chisakanizocho chikuyamba kuchepa. Thirani madziwo pa cheesecloth kuti mutulutse zidutswa zilizonse, ndikuwonjezera mkaka wa pistachio.

Kaya mumasungira mkaka wa pistachio wokonzedweratu kapena mukwapule nokha, dziwani kuti chakumwa chopanda mkaka sichiyenera kukhala m'malo mwa mtedza wokha. "Pali ubwino wina womwa mkaka umenewu, komabe sikufanana ndi kudya thumba la pistachios," anatero Gans. "Ndikuganiza kuti anthu ambiri ali ngati," O, ndikhoza kungomwa mtedza wanga tsopano, "ndipo sindikuganiza kuti ndi chimodzimodzi. Simungapeze michere yonse m'galasi. "

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