Malo 7 Opambana Opangira Kirimu Wowawa

Zamkati

• Zifukwa Zomwe Mungasowe Woyimira M'malo
• 1-4: Omwe Amaloledwa Ndi Mkaka
• 1. Yogurt Yachi Greek
• 2. Tchizi Cottage
• 3. Crème Fraîche
• 4. Mkaka wa batala
• 5-7: Njira Zosagulitsira Mkaka
• 5. Mkaka Wa Kokonati
• 6. Zolemba
• 7. Soy
• Mfundo Yofunika Kwambiri

Kirimu wowawasa ndi mkaka wofufumitsa wa mkaka womwe umadyedwa m'njira zosiyanasiyana.

Nthawi zambiri amagwiritsidwa ntchito ngati chokometsera pamwamba pa mbale monga msuzi ndi mbatata zophika, koma amathanso kugwiritsidwa ntchito ngati chophatikizira muzinthu zophika monga mikate, makeke ndi mabisiketi.

Amapangidwa ndikuphatikiza kirimu, womwe ndi mafuta osanjikiza omwe amachoka pamwamba pa mkaka wonse, ndi mabakiteriya a lactic acid. Mabakiteriyawa amadya shuga mu kirimu, yemwenso amadziwika kuti lactose, ndipo amatulutsa lactic acid ngati zinyalala.

Asidi lactic amachititsa kirimu kukhala acidic kwambiri, chifukwa mu tangy, wowawasa kukoma.

Ngakhale kirimu wowawasa ndi chakudya chotchuka kwa ambiri, anthu ena sangathe kapena sakufuna kuchigwiritsa ntchito chifukwa cha zokonda, kusalolera kapena chifuwa.

Nkhaniyi ili ndi mndandanda wazomwe zimasinthidwa m'malo mwa kirimu wowawasa, kuphatikiza momwe mungagwiritsire ntchito.

Zifukwa Zomwe Mungasowe Woyimira M'malo

Mungafunike m'malo mwa kirimu wowawasa pazifukwa zosiyanasiyana, kuphatikiza:

• Mkaka ziwengo: Mkaka wa ng'ombe ndichizoloŵezi chofala. Pakati pa 2-3% ya ana ochepera zaka zitatu matupi awo sagwirizana ndi mkaka. Ngakhale ziwerengero zikuwonetsa kuti pafupifupi 80% ya ana amapitilira izi, anthu ena ayenera kupewa mkaka moyo wawo wonse (1).
• Tsankho la lactose: Lactose ndi shuga wopezeka mumkaka. Anthu omwe ali ndi lactose osalolera sangathe kuwononga chifukwa chosowa kwa lactase, enzyme yomwe imafunikira kuti iwononge lactose (2, 3).
• Zakudya zamasamba: Ena amasankha kupatula zomwe nyama zimadya. Mwachitsanzo, iwo omwe amadya zakudya zamasamba amadya zakudya zopangidwa mwazomera pazifukwa zambiri, kuphatikiza thanzi, thanzi la nyama komanso nkhawa zachilengedwe.
• Zifukwa zaumoyo: Anthu ambiri amapewa mkaka ndi mkaka pazifukwa zingapo, kuphatikizapo khungu ndi thanzi lama mahomoni, pomwe ena amakhudzidwa ndi kugwiritsa ntchito maantibayotiki ndi mahomoni okula mu ng'ombe za mkaka (,).
• Zakudya zopanda mafuta ochepa: Kirimu wowawasa wokhazikika amakhala ndi mafuta ambiri. M'malo mwake, 91% yama calories mu kirimu wowawasa wokhazikika amachokera ku mafuta. Ngakhale michere iyi ndiyofunikira kwambiri, anthu ambiri amasankha kudula mafuta poyesera kukhetsa mapaundi owonjezera (6).
• Lawani kapena chosowa: Anthu ena samangokhalira kusamala kukoma kwamtundu wa kirimu wowawasa. Kapenanso pamafunika choloweza mmalo chifukwa palibe kirimu wowawasa omwe amapezeka kuphika keke yomwe mumakonda kapena pamwamba pamphika watsopano wa chili.

Anthu ena sangathe kapena sangadye chakudya chotchukachi pazifukwa zambiri.

Mwamwayi, pali mitundu yambiri ya mkaka komanso yopanda mkaka m'malo mwake.

1-4: Omwe Amaloledwa Ndi Mkaka

Pali mitundu ingapo yamkaka yabwino yosankhira kirimu wowawasa, kuphatikiza yogurt wachi Greek, kanyumba tchizi, crème fraîche ndi buttermilk.

1. Yogurt Yachi Greek

Yogurt yachi Greek imathandizira kuyika kirimu wowawasa.

Ngakhale yogurt wokhazikika amakhala ndi kuchuluka kwamadzi, kapena ma Whey, yogurt yachi Greek yasokonekera kuti achotse gawo lalikulu lama Whey ake. Zotsatira zake ndi yogurt yolimba kwambiri, yofanana kwambiri ndi kirimu wowawasa.

Kuphatikiza apo, yogurt yachi Greek imakhala ndi ma calories ochepa komanso mafuta komanso amapatsa mapuloteni ambiri kuposa zonona zonona.

Gulu limodzi (28 magalamu) la yogurt yachi Greek yokhazikika ili ndi ma calories 37, magalamu atatu a mafuta ndi 2 magalamu a mapuloteni. Kuchuluka kwa kirimu wowawasa wathunthu kumakhala ndi ma calories a 54, magalamu 6 a mafuta ndi 1 gramu wa protein (6, 7).

Yogurt yachi Greek itha kugwiritsidwa ntchito ngati choloweza mmalo moviika m'mizere, mavalidwe ndi zokometsera.

Kuphatikiza apo, magawo ofanana amafuta onse achi Greek yogurt atha kugwiritsidwa ntchito m'malo mwa kirimu wowawasa wanthawi zonse, kuphatikiza zinthu zophika.

Chidule: Yogurt yachi Greek ndi yogurt wosasunthika yemwe ali ndi mawonekedwe ofiira ofanana ndi kirimu wowawasa. Komabe, ndi mafuta ochepa kwambiri ndipo amatha kugwiritsidwa ntchito m'malo mwa kirimu wowawasa mumaphikidwe ambiri.

2. Tchizi Cottage

Tchizi ili ndi mbiri yakale. M'malo mwake, dzina loti kanyumba kanyumba limaganiziridwa kuti lidapangidwa m'zaka za zana la 18th pomwe nzika zaku America zidagwiritsa ntchito zotsalira mkaka kuchokera pakupanga batala kuti apange tchizi tofewa m'nyumba zawo zazing'ono zotchedwa nyumba zazing'ono.

Cottage tchizi ndizopangidwa ndi tchizi. Mphepete ndi mbali zolimba za mkaka zomwe zatsalira pantchito yopanga cheesem, pomwe whey ndiye gawo lamadzi.

Ndi yofatsa komanso yofewa. Kuphatikiza apo, imaperekedwa m'mitundu yambiri yamafuta ndi makulidwe amtundu, kuyambira zazing'ono mpaka zazikulu.

Kuphatikiza apo, tchizi tating'onoting'ono timakhala tating'onoting'ono tating'onoting'ono komanso mafuta komanso timapuloteni kuposa kirimu wowawasa.

Hafu ya chikho (112 magalamu) imakhala ndimakilogalamu 110, magalamu 5 a mafuta ndi magalamu 12.5 a zomanga thupi. Kuti muwone, theka chikho cha kirimu wowawasa chili ndi ma 222 calories, 22 gramu yamafuta ndi ma gramu 2.5 a protein (6, 8).

Tchizi timapanga mafuta obiriwira otsika kwambiri, olowa m'malo mwa mapuloteni ambiri.

M'malo mwake, chikho chimodzi cha kanyumba kanyumba kakhoza kuphatikizidwa ndi supuni 4 za mkaka ndi supuni 2 za mandimu m'malo mwa kirimu wowawasa munjira iliyonse.

Chidule: Cottage tchizi ndi tchizi chofewa, chofewa chomwe chimakhala ndi ma calories ochepa komanso mafuta komanso amapuloteni kwambiri kuposa kirimu wowawasa. Itha kuphatikizidwa ndi mkaka ndi mandimu kuti mugwiritse ntchito m'malo mwa kirimu wowawasa mumaphikidwe.

3. Crème Fraîche

Crème fraîche kwenikweni amatanthauza zonona zatsopano. Izi zopangidwa ndi mkaka ndizofanana kwambiri ndi kirimu wowawasa ndipo zimapangidwa powonjezera chikhalidwe cha bakiteriya ku heavy cream.

Ngakhale yofanana ndi kirimu wowawasa, crème fraîche imakhala yosasinthasintha, yofanana ndi tchizi ndipo kununkhira kwake sikukoma kwenikweni.

Mosiyana ndi kanyumba tchizi ndi yogurt wachi Greek, mumakhala mafuta ochulukirapo komanso owonjezera kuposa kirimu wowawasa. Chifukwa chake, sichingakhale chisankho chabwino kwambiri kwa omwe amawerengera zopatsa mphamvu.

Phala limodzi (28-gramu) lonyamula ma 100 calories ndi 11 magalamu amafuta, omwe amakhala owirikiza kawiri kuchuluka kwa kirimu wowawasa (6, 9).

Ngakhale crème fraîche ndi chakudya chokhala ndi mafuta ambiri, mafuta ake ambiri amapangitsa kuti azigwiritsa ntchito msuzi ndi msuzi, chifukwa mutha kuwira osadandaula za kupatukana.

Crème fraîche itha kugwiritsidwa ntchito ngati cholowa m'malo mwa kirimu wowawasa, koma kumbukirani kuti kununkhira kwake kosavuta kumatha kupezeka pakulawa kwa chakudyacho.

Chidule: Crème fraîche imafanana kwambiri ndi kirimu wowawasa koma wamafuta ambiri ndi ma calories. Itha kugwiritsidwa ntchito ngati cholowa cha m'modzi m'modzi, komabe kukoma kwake kofatsa kumatha kusintha kukoma kwa maphikidwe.

4. Mkaka wa batala

Mwachizoloŵezi, mawu akuti buttermilk amatanthauza madzi otsala popanga batala kuchokera ku kirimu wamtundu.

Izi zimaphatikizapo kusiya mkaka kuti upumule kwakanthawi. Zinapangitsa kuti zonona ndi mkaka zizilekana, kusiya kirimu wonyezimira yemwe amagwiritsidwa ntchito popanga batala.

Nthawi yopuma, mabakiteriya a lactic acid omwe amabwera mwachilengedwe amapangira shuga wa mkaka, zomwe zimadzetsa madzi amtundu wotchedwa buttermilk.

Ngakhale ikadali yofala ku India ndi Pakistan, imagwiritsidwa ntchito kangapo Kumadzulo.

Monga kirimu wowawasa, buttermilk wamalonda amakhala wosakanizidwa, ndipo mabakiteriya amawonjezeranso pambuyo pa kutentha.

Ngakhale kukoma kwake kofanana ndikofanana ndi kirimu wowawasa, ndi madzi ndipo amatha kugwiritsidwa ntchito m'malo mwa kirimu wowawasa muzinthu zophika kapena mavalidwe.

Chidule: Buttermilk ndi madzi ofiira omwe atha kugwiritsidwa ntchito m'malo mwa kirimu wowawasa muzinthu zophika kapena mavalidwe.

5-7: Njira Zosagulitsira Mkaka

Kuphatikiza pa omwe amalowetsa mkaka wowawasa wowawasa, pali njira zingapo zosagwiritsa ntchito mkaka zomwe mungagwiritse ntchito. Zosankha zokomera vegan zimaphatikizapo mkaka wa kokonati, ma cashews ndi zinthu za soya.

5. Mkaka Wa Kokonati

Mkaka wa kokonati ndi njira yabwino kwambiri yopanda mkaka ku kirimu wowawasa.

Osati kuti asokonezeke ndi madzi a coconut, mkaka wa kokonati umachokera munyama ya coconut yatsopano.

Ndizofunikira kwambiri ku Southeast Asia, South America ndi Caribbean zakudya ndipo zakhala zikudziwika kwambiri ku North America.

Mkaka wa kokonati ndi wopanda lactose komanso wosadyeratu zanyama zilizonse, zomwe zimapangitsa kukhala njira yabwino kwa anthu omwe ali ndi chifuwa cha mkaka kapena zoletsa pazakudya (10).

Chosangalatsa ndichakuti, imapanga cholowa m'malo mwa kirimu wowawasa.

Zakudya zonona pamwamba pa mkaka wamafuta ambiri wama coconut amatha kuzimitsidwa ndikusakanizidwa ndi viniga wa apulo cider, madzi a mandimu ndi mchere wam'nyanja kuti mugwiritsidwe ntchito ngati cholowa m'malo mwa kirimu wowawasa m'malo mwa zakudya zomwe mumakonda.

Mkaka wamafuta wokwanira wamafuta amathanso kupanga kirimu wowawasa m'malo mwa zinthu zophika. Ingowonjezerani supuni imodzi ya mandimu pa chikho chilichonse cha mkaka wa kokonati kuti mutsanzire kukoma kowawa.

Chidule: Mkaka wa kokonati ndi cholowa m'malo mwa kirimu wowawasa womwe ungagwiritsidwe ntchito maphikidwe ambiri.

6. Zolemba

Ngakhale zitha kudabwitsa, ma cashews amapanga cholowa m'malo mwa kirimu wowawasa.

Makoko ndi mabotolo, mtedza wokoma womwe uli ndi mafuta ambiri. Mafuta awo ndi omwe amawapangitsa kukhala abwino kwambiri opanda mkaka wowawasa zonona.

Pawiri (28 magalamu) amapereka ma calories 155 ndi magalamu 12 a mafuta. Ma cashews amapezanso mapuloteni ambiri, pa magalamu 5 paunzi (11).

Kirimu wowawasa komanso wonyezimira wothira akhoza kupangidwa ndikuphatikiza ma cashews oviikidwa ndi viniga, mandimu ndi mchere wamchere.

Cholowa cholowa mkaka chopanda mkaka chopatsa mkaka chimaphatikizapo kuwonjezera pa supu ndi mbale zam'mbali, ngakhale sizingakhale zabwino kuphika.

Chidule: Makoko ndi mtedza wonenepa kwambiri womwe ungathiridwe ndikusakanizidwa ndi viniga, madzi a mandimu ndi mchere wothira kirimu wowawasa.

7. Soy

Pali mitundu yambiri yamalonda m'malo mwa kirimu wowawasa pamsika yomwe ili yoyenera kwa zitsamba ndi omwe ali ndi vuto la mkaka.

Mitundu yambiri ya kirimu wowawasa wokhala ndi soya imakhala ndi mafuta ofanana ndi mafuta monga chinthu chenicheni.

Mwachitsanzo, mafuta ola limodzi omwe amakhala ndi kirimu wowawasa wokhala ndi soya amakhala ndi zopatsa mphamvu 57 ndi magalamu 5 a mafuta, pomwe kirimu wowawasa womwewo uli ndi ma calories a 54 ndi magalamu 6 a mafuta (6, 12).

Komanso, mankhwalawa atha kugwiritsidwa ntchito ngati cholowa m'malo mwa kirimu wowawasa m'maphikidwe ndi kuphika, kuwapanga kukhala njira yabwino kwa iwo omwe samadya mkaka.

Komabe, amakhala ndi zosakaniza zingapo, kuphatikiza shuga wowonjezera komanso zotetezera, zomwe anthu ena angafune kuzipewa pazifukwa zathanzi.

Mwamwayi, mutha kupanga kirimu wowawasa wosavuta kunyumba. Sakanizani tofu wosungunuka ndi vinyo wosasa wa apulo cider, madzi a mandimu ndi mchere.

Chidule: Zogulitsa kapena zopangira zokhala ndi soya zopaka wowawasa ndizoyenera ma vegans ndi omwe ali ndi vuto la mkaka. Zitha kugwiritsidwa ntchito m'malo mwa kirimu wowawasa mumaphikidwe.

Mfundo Yofunika Kwambiri

Kirimu wowawasa ndi chinthu chodziwika bwino. Komabe, anthu ena amafunikira njira ina yokoma chifukwa cha ziwengo, zokonda zawo kapena chifukwa choti amafunika kusinthidwa mwachangu.

Mwamwayi, pali mitundu ingapo yamkaka woyenera komanso osakhala mkaka oyimitsa kirimu wowawasa.

Mafuta ena obwezeretsa kirimu wowawasa amagwiritsidwa ntchito bwino popangira zovala ndi mavalidwe, pomwe ena amawonjezeranso zabwino pazophika.

Ngati mukufuna cholowa m'malo mwa kirimu wowawasa womwe sungasokoneze kukoma kwa mbale yomwe mumakonda, kusankha njira pamndandandawu ndi njira yoti mupiteko.