Mkaka Wopepuka: Zifukwa 6 Zomwe Muyenera Kuyesera Mkaka wa Mtola

Zamkati

• 1. Gwero Labwino Kwambiri La Mapuloteni Omwe Amakhala Ndi Zomera
• 2. Gwero Labwino La Zakudya Zofunikira
• 3. Njira Yopanda Hypoallergenic, Yopanda Mkaka ku Mkaka ndi Mkaka Wamkaka
• 4. Ochepa mu Kalori, komabe Wotetemera komanso Wokhutiritsa
• 5. Mkaka Wosaswedwa Wopanda Mkaka Ndi Wochepa mu Carbs ndi Shuga
• 6. Wosamalira Zachilengedwe Kuposa Almond kapena Mkaka wa Cow
• Zotheka Kutsika Kwa Mkaka Wopindika
• Mitundu Yina Yadzala Ndi Shuga
• Muli Mafuta a Mpendadzuwa, Omwe Alinso Omega-6 Mafuta
• Olimbikitsidwa Ndi Vitamini D2, Omwe Sangalandire Ngati D3
• Momwe Mungapangire Mkaka Wotupa kapena Wokometsera Wopanga Zakudya Zanu
• Momwe Mungapangire Mkaka Wanu Wokha
• Mfundo Yofunika Kwambiri

Mkaka wopanda mkaka ndiwofala kwambiri.

Kuyambira soya kupita ku oat kupita ku amondi, mitundu yambiri yazakudya zopangidwa ndi mbewu zimapezeka pamsika.

Mkaka wolumpha ndi mkaka wopanda mkaka wosakanizidwa ndi nandolo zachikasu. Amapangidwa ndi Ripple Foods, kampani yomwe imagwiritsa ntchito mapuloteni a nsawawa.

Zakudya zake zamapuloteni komanso kukoma kosalala kumatha kusangalatsa anthu omwe akufuna njira yabwino kuposa mkaka wa ng'ombe.

Nazi zifukwa zisanu ndi chimodzi zoyesera mkaka wa mtola wa Ripple.

1. Gwero Labwino Kwambiri La Mapuloteni Omwe Amakhala Ndi Zomera

Mosiyana ndi mkaka wambiri wazomera - monga amondi ndi mkaka wa kokonati - Mkaka wa Ripple ndi wofanana ndi mkaka wa ng'ombe womwe uli ndi mapuloteni.

1 chikho (240 ml) cha mkaka wa Ripple wanyamula ma gramu 8 a protein - chimodzimodzi 1 chikho (240 ml) mkaka wa ng'ombe (1).

Milk ina yokhayokha yobzala singafanane ndi mapuloteni omwe amapezeka mkaka wa Ripple. Mwachitsanzo, chikho chimodzi (240 ml) cha mkaka wa amondi chili ndi gramu imodzi yokha ya protein (2).

Mapuloteni okwanira mkaka wa Ripple amachokera chifukwa cha nsawawa zachikasu.

Nandolo ndi imodzi mwazinthu zabwino kwambiri zomwe mumatha kudya.

M'malo mwake, ufa wopangidwa ndi nsawawa watchuka ndi ogula omwe akufuna kuwonjezera kudya kwawo kwa mapuloteni.

Kudya zakudya zamapuloteni pafupipafupi monga mkaka wa nsawawa kungakuthandizeni kuchepetsa njala ndikumverera kuti mukukhutira pakati pa chakudya, mwina kukulitsa kuchepa kwa thupi ().

Zakudya zamapuloteni kwambiri zimalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza kuchepa kwa thupi, kuchuluka kwa minofu ndikulamulira bwino kwa shuga m'magazi (,).

Mtedza wa mtola umakhalanso ndi amino acid (BCAAs), omwe ndi gulu la amino acid omwe amalimbikitsa kukula kwa minofu ndikuwongolera shuga wamagazi ().

Chidule Mkaka wokhotakhota umakhala wochuluka kwambiri mu mapuloteni kuposa mitundu ina ya mkaka wosakanizidwa ndi mkaka, womwe umakhala wofanana ndi mkaka wa ng'ombe.

2. Gwero Labwino La Zakudya Zofunikira

Kuphatikiza pa mapuloteni, mkaka wa Ripple uli ndi michere yambiri monga potaziyamu, chitsulo ndi calcium. Monga amkaka ena ambiri obzala mbewu, amapindula ndi zina mwa michere imeneyi.

1 chikho (240 ml) cha mkaka wosasakaniza, woyambirira wa Ripple uli ndi (7):

• Ma calories: 70
• Mapuloteni: 8 magalamu
• Ma carbs: 0 magalamu
• Mafuta onse: 4.5 magalamu
• Potaziyamu: 13% ya Reference Daily Intake (RDI)
• Calcium: 45% ya RDI
• Vitamini A: 10% ya RDI
• Vitamini D: 30% ya RDI
• Chitsulo: 15% ya RDI

Mkaka wofulumira umakhala ndi potaziyamu, calcium, vitamini A, vitamini D ndi iron, michere yomwe imatha kusowa mu zakudya zanu - makamaka ngati muli ndi vegan kapena zamasamba ().

M'malo mwake, chikho chimodzi (240 ml) cha mkaka wa Ripple chimapereka 45% ya RDI ya calcium, mchere womwe umagwira ntchito yofunika kwambiri pa thanzi la mafupa, kufalikira kwa mitsempha ndi kupindika kwa minofu ().

Kuphatikiza apo, Ripple imakhala ndi omega-3 fatty acids amafuta a algal, omwe amachokera ku algae algae.

Mafuta a Algal ndi gwero la mafuta omega-3, makamaka DHA ().

DHA imagwira ntchito yofunika kwambiri paumoyo wamtima, chitetezo chamthupi, magwiridwe antchito amanjenje komanso thanzi laubongo ().

Chidule Ngakhale mafuta ochepa, mkaka wa Ripple umakhala ndi michere yambiri monga calcium, iron, potaziyamu ndi mafuta omega-3.

3. Njira Yopanda Hypoallergenic, Yopanda Mkaka ku Mkaka ndi Mkaka Wamkaka

Kusalolera kwa Lactose akuti kumakhudza anthu opitilira 68% ().

Omwe ali osavomerezeka ndi lactose ayenera kupewa zopangira mkaka, kuphatikiza mkaka wa ng'ombe, kuti athetse zizindikilo zosasangalatsa monga kuphulika, mpweya ndi kutsekula m'mimba.

Chifukwa Ripple alibe mkaka, mutha kuyisangalala ngakhale mutakhala osalolera lactose.

Milk yambiri yazomera imapezeka kwa anthu omwe ali ndi tsankho la lactose. Komabe, anthu ena samadya mkaka wa soya- kapena mtedza chifukwa cha chifuwa, kusagwirizana kapena mavuto azaumoyo.

Chifukwa mkaka wa Ripple ndi wa soya- komanso wopanda mtedza, ndi chisankho chabwino kwa anthu omwe ali ndi chifuwa kapena zovuta zina zathanzi.

Kuphatikiza apo, mkaka wa Ripple umakhala ndi mapuloteni ochulukirapo kuposa mkaka wa soya, womwe umadziwika ndi mapuloteni ake osangalatsa (13).

Ripple imakhalanso yopanda gluteni komanso yoyenera kwa iwo omwe amatsatira zakudya zamasamba.

Chidule Mkaka wong'ambika ndi lactose-, soya-, mtedza- komanso wopanda gluteni, zomwe zimapangitsa kukhala chisankho chabwino kwa iwo omwe ali ndi chifuwa kapena kusalolera.

4. Ochepa mu Kalori, komabe Wotetemera komanso Wokhutiritsa

Ripple imakhala ndi ma calories ochepa kuposa mkaka wa ng'ombe, ndikupangitsa kuti ukhale chakumwa cholemetsa kwambiri.

1 chikho (240 ml) cha mkaka wosasakaniza wa Ripple umapatsa zopatsa mphamvu 70, pomwe 1 chikho (240 ml) cha mkaka wambiri uli ndi ma calories 87 (14).

Ngakhale mkaka wa Ripple umakhala wochepa kwambiri kuposa mkaka wa ng'ombe, umakhala ndi mawonekedwe olemera, okhazikika kuposa mitundu ina yambiri yazomera.

Mkaka wong'ambika umapangidwa ndikusakaniza nandolo wathunthu ndikuwaphatikiza ndi zinthu zina monga madzi ndi mafuta a mpendadzuwa.

Zotsatira zake ndi madzi osalala omwe amawonjezeredwa mosavuta kuzakudya zosiyanasiyana monga oatmeal ndi smoothies.

Ngakhale mitundu ina ya mkaka ngati mkaka wa amondi imakhala yopyapyala komanso yamadzi, mkaka wa Ripple ndiwothinana ndipo umatha kumva kukoma.

Chidule Mkaka wong'ambika umakhala wochepa kwambiri kuposa mkaka wa ng'ombe, komabe uli ndi mawonekedwe olemera, okoma.

5. Mkaka Wosaswedwa Wopanda Mkaka Ndi Wochepa mu Carbs ndi Shuga

Mkaka wopanda mkaka wa Ripple umakhala ndi ma calories ochepa komanso ma carbs, zomwe zimapangitsa kukhala chisankho chabwino kwa iwo omwe amatsata zakudya zochepa.

1 chikho (240 ml) cha mkaka wopanda mkaka wa Ripple mulibe shuga ndi zero magalamu a carbs.

Poyerekeza, 1 chikho (240 ml) cha 2% mkaka wa ng'ombe uli ndi magalamu 12.3 a carbs ndi shuga wofanana. Shuga ndi carbs onse amachokera ku lactose, shuga wachilengedwe wopezeka mkaka wa ng'ombe (15).

Mkaka wopanda mkaka wa Ripple amathanso kukopa anthu omwe ali ndi matenda ashuga omwe amafunikira kutsatira ma carbs kuti athe kusamalira shuga wawo wamagazi.

Komabe, ndikofunikira kuzindikira kuti mitundu ina ya mkaka wa Ripple - kuphatikiza vanila ndi chokoleti - imakhala ndi shuga wowonjezera.

Chidule Mkaka wopanda mkaka wa Ripple mulibe shuga ndi zero magalamu a carbs, omwe angakope anthu omwe ali ndi matenda ashuga kapena omwe amatsata zakudya zochepa.

6. Wosamalira Zachilengedwe Kuposa Almond kapena Mkaka wa Cow

Ripple Foods imanena kuti mkaka wopangidwa ndi nsawawa ndiwosamalira zachilengedwe kwambiri kuposa mkaka wa ng'ombe kapena mkaka wa amondi.

Ng'ombe za mkaka zimatulutsa mpweya wochuluka wowonjezera kutentha wa methane. Mkaka umafunanso madzi ndi mphamvu zambiri kuti utulutse.

Kuphatikizaku kumawononga chilengedwe ndipo kumathandizira pakusintha kwanyengo ().

Ngakhale mkaka wa amondi umatulutsa mpweya wowonjezera kutentha kuposa mkaka wa ng'ombe, umafuna madzi ochulukirapo.

M'malo mwake, boma la California limagwiritsa ntchito malita 12 a madzi kupanga kernel imodzi (17).

Ripple Foods akuti zimatenga 86% yochepetsera mpweya wowonjezera kutentha kuti apange mkaka wa nandolo kuposa mkaka wa amondi. Kampaniyo imanenanso kuti mkaka wa ng'ombe umafuna madzi ochulukirapo 25 kuti apange mkaka wa Ripple (18).

Kumbukirani kuti zonena za Ripple zachilengedwe sikuwoneka ngati zatsimikiziridwa ndi munthu wina.

Chidule Ripple Foods imati kupanga mkaka wa nsawawa kumatenga madzi ochepa ndipo kumatulutsa mpweya wowonjezera kutentha wocheperako kuposa wa mkaka wa ng'ombe kapena amondi.

Zotheka Kutsika Kwa Mkaka Wopindika

Ngakhale mkaka wa Ripple umapindulitsa, umakhala ndi zovuta zingapo.

Mitundu Yina Yadzala Ndi Shuga

Ngakhale mtundu wa mkaka wa Ripple wopanda shuga wopanda shuga, mankhwalawa amabwera m'mitundu yosiyanasiyana - ina yake imadzazidwa ndi shuga wowonjezera.

Mwachitsanzo, 1 chikho (240 ml) ya chokoleti Ripple mkaka muli magalamu 17 a shuga (19).

Izi zikufanana ndi supuni 4 za shuga wowonjezera.

Ngakhale kuti shuga wowonjezedwa mu mkaka wa Ripple ndi wotsika kwambiri poyerekeza ndi mitundu yambiri yamkaka wa chokoleti, imakhalabebe.

Shuga wowonjezera - makamaka omwe amachokera ku zakumwa zotsekemera ndi shuga - amathandizira kunenepa kwambiri, matenda ashuga, chiwindi chamafuta ndi matenda amtima ().

Muyenera kupewa shuga wowonjezera ngati zingatheke.

Muli Mafuta a Mpendadzuwa, Omwe Alinso Omega-6 Mafuta

Maonekedwe abwino ndi okoma a mkaka wa Ripple mwina chifukwa cha mafuta a mpendadzuwa omwe ali nawo.

Ngakhale kuwonjezera mafuta a mpendadzuwa kumatha kubweretsa mankhwala osalala, sikupatsa phindu lililonse.

Mafuta a mpendadzuwa amakhala ndi omega-6 fatty acids - mtundu wamafuta omwe amapezeka m'mafuta a masamba omwe anthu ambiri amadya mopitilira muyeso - komanso otsika mu omega-3s, omwe ndi othandiza paumoyo.

Mukamadya mopitirira muyeso, omega-6 imatha kuthandizira kutukusira, komwe kumatha kuonjezera chiopsezo chanu cha matenda osatha monga kunenepa kwambiri, matenda amtima ndi matenda ashuga (,).

Olimbikitsidwa Ndi Vitamini D2, Omwe Sangalandire Ngati D3

Vitamini D ndi mavitamini osungunuka mafuta omwe amatenga mbali yayikulu mthupi lanu, kuphatikiza kuwongolera mafupa ndikuthandizira chitetezo chamthupi.

Vitamini D3 imachokera kuzinyama pomwe D2 imapezeka muzomera.

Ripple Foods amagwiritsa ntchito vitamini D2 mumkaka wawo wa nandolo, womwe ungakhale wochepa kwambiri kuposa D3.

Kafukufuku waposachedwa akuwonetsa kuti D3 imagwira ntchito kawiri pakukweza mavitamini D m'magazi kuposa D2 ().

Chifukwa anthu ambiri alibe vitamini D, ndikofunikira kusankha zowonjezera komanso zakudya zomwe zili ndi vitamini D m'njira yomwe thupi lanu lingagwiritse ntchito moyenera ().

Chidule Zina mwa zovuta za mkaka wa Ripple zimaphatikizira kuchuluka kwake kwa omega-6 komanso mavitamini D. omwe sagwira bwino ntchito, Kuphatikiza apo, kununkhira kwina kumakhala ndi shuga wowonjezera.

Momwe Mungapangire Mkaka Wotupa kapena Wokometsera Wopanga Zakudya Zanu

Monga amkaka ena obzala mbewu, mkaka wa Ripple kapena mkaka wopangidwa ndi mtola ndi madzi osunthika omwe amatha kuwonjezeredwa kuzakumwa ndi mbale zambiri.

Nazi njira zosavuta, zokoma zophatikizira mkaka wa Ripple kapena nandolo mu dongosolo lanu la chakudya:

• Thirani pa oats okutidwa kuti mulimbikitse mapuloteni azomera.
• Gwiritsani ntchito ngati maziko a smoothie omwe mumawakonda.
• Timugwiritse ntchito m'malo mwa mkaka wa ng'ombe tikaphika kapena kupanga saladi yokometsera.
• Dulani khofi wanu ndi mkaka wa Ripple kapena mtola m'malo mwa mkaka wa ng'ombe.
• Phatikizani ndi oats wokutidwa, batala wa nati, sinamoni, mbewu za chia ndi maapulo kuti mukhale chokoma cha oat concoction.
• Pangani chia pudding posakaniza mbewu za chia, chokoleti Ripple mkaka ndi koko ufa.

Momwe Mungapangire Mkaka Wanu Wokha

Kuti mupange mkaka wanu wa nandolo, phatikizani makapu 1.5 (340 magalamu) a nandolo osagulitsidwa osaphika ndi makapu 4 (950 ml) amadzi ndi kubweretsa kwa chithupsa.

Chepetsani kutentha ndi nandolo zosilira mpaka zikhale zofewa kwa maola pafupifupi 1-1.5. Mukaphika bwino, phatikizani nandolo mu blender ndi makapu 3.5 (830 ml) a madzi, masupuni awiri a chotulutsa vanila ndi masiku atatu okhala ndi zotsekemera.

Sakanizani zosakaniza mpaka zosalala ndikuwonjezera madzi mpaka zomwe mukufuna zikufikira.

Mkaka wa nsawawa ungasokonezeke pogwiritsa ntchito thumba la mkaka wa mtedza kuti likhale losalala.

Ngati mukufuna kuchepetsa shuga mumkaka wanu wa nsawawa, ingochotsani madetiwo.

Chidule Mkaka wa nsawawa wong'ambika kapena wopangidwa kunyumba ukhoza kuwonjezeredwa m'maphikidwe osiyanasiyana, monga oatmeals ndi smoothies. Mutha kupanga mkaka wa nsawawa kunyumba posakaniza nandolo wophika ndi madzi, masiku ndi chotupa cha vanila.

Mfundo Yofunika Kwambiri

Mkaka wobwibwi ndi mkaka wopangidwa kuchokera ku nandolo zachikasu.

Imakhala ndi mapuloteni ambiri kuposa amayi ambiri obzala mbewu ndipo imapereka michere yambiri yofunika, monga calcium, vitamini D ndi ayironi.

Zimakhalanso zogwira ntchito kwambiri, zimapangitsa kuti zikhale zabwino kwambiri kuwonjezera pa maphikidwe angapo.

Komabe, mkaka wa Ripple uli ndi mafuta a mpendadzuwa, omwe ali ndi mafuta ambiri a omega-6, ndipo zonunkhira zina zimadzaza ndi shuga wowonjezera.

Ngakhale zili choncho, mkaka wa Ripple wopanda mkaka kapena mkaka wa nandolo wopangidwa kunyumba ndi chisankho chabwino kwa iwo omwe akufuna mapuloteni apamwamba, omwe amalowetsa m'malo mwa hypoallergenic mkaka wa ng'ombe.