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Mukaka wekamera: 6 zvinoshamisa mabhenefiti (uye 3 zvinokanganisa)

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Alice Garnier
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Kwemazana emakore, mukaka wengamera wanga uri chinhu chakakosha chekudya kune vanotama-tsika munzvimbo dzakaoma serenje.

Ikozvino inogadzirwa uye kutengeswa mune zvekutengesa munyika dzakawanda, pamwe nepamhepo mumhando dzehupfu uye nechando.

Nemukaka wemombe uye mukaka wakasiyana-siyana wezvirimwa nemhuka zvaunazvo, ungashamisika kuti nei vamwe vanhu vachisarudza mukaka wengamera.

Heano mabhenefiti matanhatu emukaka wekamera - uye 6 zvipingamupinyi.

Mukaka wengamera

1. Kupfuma mune zvinovaka muviri

Mukaka wengamera wakapfuma mune zvakawanda zvinovaka muviri zvakakosha kune hutano hwese.

Kana zvasvika kune calorie, protein uye carbohydrate yemukati, mukaka wengamera unofananidzwa nemukaka wemhou. Zvisinei, haina simba uye inopa mamwe vhitamini C, B mavhitaminzi, calcium, iron uye potassium (,).

Iyo zvakare yakanaka sosi yemafuta ane hutano, akadai senge refu-chain fatty acids, linoleic acid, uye unsaturated fatty acids, inogona kutsigira hutano hwehuropi nemoyo (, ).

Hafu yekapu (120 ml) yemukaka wengamera ine zvinovaka muviri zvinotevera ():

  • Macalorie: 50
  • Mapuroteni: 3 gramu
  • Mafuta: 3 gramu
  • Makakanje: 5 gramu
  • Thiamine: 29% yeDay Value (DV)
  • Riboflavin: 8% yeVQ
  • Calcium: 16% yeDV
  • Potassium: 6% yeDV
  • Phosphorus: 6% yeDV
  • Vhitamini C: 5% yeDV

pfupiso

Mukaka wengamera une chikafu chakafanana nemukaka wemhou, asi unopa mafuta mashoma, mafuta asina kuzara, uye huwandu hwakawanda hwevhithamini nemaminerari.

2. Inogona kuva sarudzo iri nani kune vanhu vane lactose kusagadzikana kana mukaka wemukaka

chirwere chinowanzoitika chinokonzerwa nekushomeka kwelactase, iyo enzyme inodiwa kugaya shuga muzvigadzirwa zvemukaka zvinonzi lactose. Inogona kukonzera kuputika, manyoka, uye kurwadziwa mudumbu mushure mekudya zvigadzirwa zvemukaka ().

Mukaka wekamera une lactose shoma pane mukaka wemhou, zvichiita kuti zvive nyore kune vanhu vakawanda vane lactose isingagumi.

Chidzidzo chevanhu makumi maviri nevaviri vane chirwere ichi chakawana kuti vatori vechikamu 25 chete vaiva nekuita zvinyoro kune inenge 2 kapu (1 ml) yemukaka wekamera, asi vamwe vose vakanga vasina kukanganisa (,).

Mukaka wengamera unewo mapuroteni akasiyana pane mukaka wemhou uye unoratidzika kuva unobvumirwa zviri nani nevaya vane mukaka wemhou (, ).

Chidzidzo chevana 35 vane makore 4 kusvika kumakore 10,5 nemukaka wemhou allergy yakacherechedza kuti 20% chete yainzwa nemukaka wengamera kuburikidza nemuedzo weganda (,).

Uyezve, mukaka wengamera wakashandiswa kwemazana emakore kurapa manyoka anokonzerwa nerotavirus. Tsvagiridzo inoratidza kuti mukaka une masoja ekudzivirira chirwere anobatsira kurapa chirwere chemanyoka ichi, chinonyanya kuwanda muvana ().

pfupiso

Mukaka wekamera unogona kunge uri sarudzo iri nani kune vanhu vane lactose kusagadzikana kana mukaka wemhou allergies. Uyezve, inogona kunge ine antidiarrheal properties.

3. May Lower Blood Sugar uye Insulin

Mukaka wekamera wakaratidzwa kuderedza shuga yeropa uye kuvandudza insulin senitivity kune vanhu vane rudzi rwekutanga uye rudzi rwechipiri chirwere cheshuga (,,,,).

Mukaka une mapuroteni akaita se insulin, anogona kunge ari kukonzera basa rekurwisa chirwere cheshuga. Insulin ihomoni inobatsira kugadzirisa mazinga ehuga.

Zvidzidzo zvinoratidza kuti mukaka wengamera unopa yakaenzana ne52 mauniti e insulin paanenge 4 makapu (1 litre). Iyo yakapfumawo mu zinc, iyo inogona kubatsira (,,,,).

Muchidzidzo chemwedzi miviri yevanhu vakuru makumi maviri vane chirwere cheshuga chechipiri, insulin senitivity yakavandudzwa kune avo vanonwa makapu maviri (2 ml) emukaka wengamera, asi kwete muboka remukamera wengamera.

Chimwe chidzidzo chakawana kuti vanhu vakuru vane chirwere cheshuga 1 vainwa makapu maviri (2 ml) emukaka wengamera pazuva kunze kwekudya, kurovedza muviri uye kurapwa kwe insulin kwaiva neshuga shoma yeropa uye insulini kupfuura avo vasina kugamuchira mukaka wengamera. Vanhu vatatu havachada insulin ().

Muchokwadi, ongororo yezvinyorwa makumi maviri nembiri zvekutsvagisa zvakaratidza kuti makapu maviri (22 ml) pazuva ndiyo inokurudzirwa yemukaka wengamera kudzora mune vanhu vane chirwere cheshuga ().

pfupiso

Mukaka wekamera unogona kuderedza shuga yeropa uye kuvandudza insulin senitivity, kunyanya muvanhu vane rudzi rwekutanga uye rudzi rwechipiri chirwere cheshuga.

4. May Kurwisa Pathogenic Organisms uye Boost Immunity

Mukaka wengamera une mishonga inoita seinorwisa zvipenyu zvakasiyana-siyana zvinokonzera zvirwere. Iwo maviri makuru anoshanda emukaka wengamera ari lactoferrin uye immunoglobulins, mapuroteni anogona kupa mukaka wengamera ayo immunostimulating maitiro ().

Lactoferrin ine antibacterial, antifungal, antiviral, anti-inflammatory uye. Inotadzisa kukura kwe E. coli, K. pneumoniae, Clostridium, H. pylori, S. aureus, et C. albicans, zvipenyu zvinogona kukonzera zvirwere zvakakomba ().

Pamusoro pezvo, chidzidzo chegonzo chakawana kuti mukaka wengamera unodzivirirwa kubva kune leukopenia (yakaderera chena masero eropa) uye mamwe mhedzisiro ye cyclophosphamide, mushonga une chepfu anticancer. Iyi mhedzisiro inotsigira immunostimulating maitiro emukaka ().

Ongororo yokuwedzera inoratidza kuti ngamera inokonzera kukwanisa kwomukaka kurwisa zvipembenene. Inogona kunge iine antioxidant zvimiro zvinobatsira muviri wako kurwisa mahara radical kukuvara ().

pfupiso

Mukaka wengamera une lactoferrin, immunoglobulins, uye ngamera whey mapuroteni, ayo anogona kuve ane basa rekugona kurwisa zvipenyu uye kuwedzera kusadzivirirwa.

5. Inogona Kubatsira Brain Disorders uye Autism Spectrum Disorders

Mukaka wengamera wakadzidzwa nekuda kwemhedzisiro yawo pakusagadzikana kwehunhu muvana, uye vanhu vanoti inogona kubatsira vanhu vane autism. Humbowo hwakawanda ndehweanecdotal, kunyangwe zvidzidzo zvidiki zvishoma zvichiratidza zvingangobatsira pakuvandudza maitiro e autistic (,).

Autism spectrum disorder ishoko reamburera kune akati wandei neurodevelopmental kusagadzikana iyo inogona kukanganisa kugarisana kwevanhu uye kukonzera kudzokorora maitiro ().

Chidzidzo chakawana kuti mukaka wekamera unogona kuvandudza maitiro e autistic muvana pane spectrum. Zvisinei, chidzidzo ichi chakashandisa placebo uye chakacherechedza kuti vatori vechikamu vakawanda vaiva nelactose kusagadzikana kana mukaka wemukaka (,).

Chimwe chidzidzo chevana vane 65 autistic vane makore 2 kusvika ku12 vakacherechedza kuti mavhiki e2 emukaka wemakamera akaguma nekuvandudzika kukuru kwezviratidzo zvekuzvibata, izvo zvisina kuonekwa muboka re placebo ().

Kunyangwe kutsvagisa kuri kuvimbisa, kutsiva chiyero che autism kurapwa nemukaka wengamera hazvikurudzirwe. Pamusoro pezvo, Food and Drug Administration (FDA) inoyambira vabereki kuti zvichemo izvi hazvina kutsigirwa uye hazvina humbowo hwakakwana (, , ).

Pakupedzisira, mukaka wengamera unogona kubatsira kune zvirwere zveurourodegenerative senge chirwere cheParkinson uye chirwere cheAlzheimer, asi zvidzidzo zvishoma zvemhuka zvakatsvaga izvi zvinogona (, , ).

pfupiso

Mukaka wengamera unogona kubatsira mamwe maitiro uye neurodevelopmental mamiriro, akadai autism, pamwe neurodegenerative zvirwere seParkinson uye Alzheimer's, asi humbowo hushoma.

6. Zviri nyore kuwedzera kune kudya kwako

Mukaka wengamera unogona nguva dzose kutsiva mamwe marudzi emukaka.

Inogona kudyiwa iri pachena kana kushandiswa mutii, smoothies, zvakabikwa, sosi, soups, macaroni uye cheese, uye pancake uye waffle batters.

Panogona kunge paine misiyano isina kujeka mukunaka zvichienderana nekuti mukaka unobvepi. Mukaka wengamera weAmerica unonzi unoravira kutapira, munyu zvishoma, uye wakakora, nepo Middle East mukaka wengamera une nuttier, smokier flavour.

Zvigadzirwa zvemukaka wekamera senge chizi nyoro, yogati uye hazviwanikwe zvakanyanya nekuda kwekugadzirisa nyaya dzinonzi kuumbwa kwemukaka wengamera ().

pfupiso

Mukaka wekamera unosiyana-siyana uye unogona kutsiva mamwe marudzi emukaka kazhinji. Zvisinei, zvakaoma kugadzira mu cheese, yoghurt uye butter. Nekuda kweizvozvo, zvigadzirwa izvi hazviwanikwe zvakanyanya.

Zvinogona kukanganisa

Kunyange zvazvo ichipa mabhenefiti akasiyana-siyana, mukaka wengamera unewo zvimwe zvawaikanganisa.

1. Kuwedzera kudhura

Mukaka wekamera unodhura zvakanyanya kupfuura mukaka wemhou, nekuda kwezvikonzero zvakasiyana.

Kufanana nemhuka dzose dzinoyamwisa, ngamera dzinowanzobudisa mukaka mushure mekusununguka uye kubata kwavo kwekupedzisira kwemwedzi gumi nemitatu. Izvi zvinogona kuunza matambudziko panguva yekugadzira. Munzvimbo umo mukaka wengamera uri kuwana mukurumbira, kudiwa kunopfuura kupihwa ().

Ngamera dzinobudisawo mukaka mushoma pane mhou - anenge 1,5 marita (6 litres) pazuva, zvichienzaniswa ne6 galoni (24 litres) yemhou yemukaka yakachengetwa ().

MuUnited States, uko kutengeswa kwengamera kutsva, kunongova nezviuru zvishomanana zvengamera. Iyo FDA zvakare inomisa zvakanyanya kutengeswa kwemukaka wengamera kuUnited States, ichikwidza mutengo wezvigadzirwa zvevatengi.

2. Haikwanise kuve pasteurized

Sechinyakare, mukaka wengamera unodyiwa wakabikwa pasina kupisa kupisa kana pasteurization. Nyanzvi dzakawanda dzehutano dzinowanzopa zano pamusoro payo nekuda kwenjodzi huru yekudya chepfu (,).

Pamusoro pezvo, zvipenyu zviri mumukaka wakabikwa zvinogona kukonzera utachiona, kusashanda zvakanaka kweitsvo uye kunyange rufu. Iyi njodzi ndeyekunyanya kunetseka kune vanhu vari panjodzi huru, vakadai sevakadzi vane pamuviri, vana, vakwegura, uye avo vane immune system yakakanganiswa (,,).

Kunyanya, mukaka wengamera wakawanikwa uine zvipenyu zvinokonzera Middle East kufema kwechirwere uye brucellosis (Mediterranean fever), iyo inotapukira zvikuru inotapukira kubva kune unpasteurized dairy products kune vanhu (, , ).

3. Inogona kuunza matambudziko ehunhu

Mukaka wekamera wakadyiwa mutsika zhinji dzekuMabvazuva munhoroondo yese, asi nguva pfupi yadarika yave tsika yekutengeserana yekudya munharaunda dzekuMadokero.

Izvi zvinoreva kuti ngamera dziri kuendeswa kune dzimwe nyika kwadzisingagari, dzakadai seUnited States, uko mapurazi emukaka ekamera ari kutangwa kuti abudise mukaka pamwero mukuru ().

Vanhu vakawanda vanoti vanhu havafanirwe kunwa mukaka kubva kune dzimwe mhuka uye izvi zvinoshandisa mhuka idzi, kusanganisira mombe, ngamera nengamera.

Vazhinji vapfuri vengamera vanoshuma kuti mhuka hadzina kunyatso kujairana nekukaka mukaka uye kuti kubereka kwakasarudzika kunodiwa kuti vawedzere kugadzirwa kwemukaka uye kunatsiridza mukaka nyore ().

Naizvozvo, vamwe vanhu vanodzivisa mukaka wengamera uye mamwe marudzi emukaka wemhuka nekuda kwekunetseka kwetsika.

pfupiso

Mukaka wengamera unodhura kupfuura mamwe marudzi emukaka nekuti kudiwa kunodarika kuwanikwa munyika zhinji dzekuMadokero. Mukaka une njodzi huru yezvipembenene nekuti kazhinji unotengeswa uri mbishi. Uyezve, vamwe vatengi vane zvinetso zvetsika.

Chinonyanya kukosha

Mukaka wengamera wanga uri chikamu chekudya kwechinyakare kwevamwe vanotama-tama munhoroondo yese. Ichangobva kuwana kutariswa sechikafu chehutano munyika dzakawanda dzakabudirira.

Tsvagiridzo inoratidza kuti mukaka wekamera unoregererwa zviri nani nevanhu vane lactose kusashivirira uye allergies kumukaka wemombe. Inogonawo kuderedza shuga yeropa, kuwedzera kusadzivirirwa, uye kubatsira mamwe maitiro uye neurodevelopmental mamiriro akaita se autism.

Zvakadaro mukaka uyu unodhura zvakanyanya kupfuura mamwe marudzi uye kazhinji hauna kusvibiswa, zvichiunza njodzi yehutano, kunyanya muhuwandu hwenjodzi.

Kana iwe uchida kuedza mukaka wengamera asi usingauwane munharaunda, unogona kuutenga paIndaneti uri muupfu kana chando.

Mukaka wemuarumondi uye wakanaka here kana kuti wakaipa kwauri

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Alice Garnier
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Nekukwira kwekudya kwezvirimwa uye kunzwisiswa kwemukaka, vanhu vazhinji vari kutsvaga imwe nzira yemukaka wemombe (, ).

Mukaka wemuarumondi ndeimwe yemiti inotengeswa zvakanyanya-yakavakirwa mukaka nekuda kwekupfuma kwayo uye kunaka kwayo ().

Zvisinei, sezvo chiri chinwiwa chakagadzirwa, unogona kushamisika kana chiri chikafu chinovaka muviri uye chakachengeteka.

Chinyorwa ichi chinotarisa mukaka wearumondi uye kuti wakanaka here kana kuti wakaipa pautano hwako.

mukaka womuarumondi

Chii chinonzi mukaka wealmond?

Mukaka wemuarumondi unogadzirwa kubva muvhu nemvura, asi unogona kunge uine zvimwe zvinhu zvinoenderana nerudzi.

Vanhu vazhinji vanoitenga isati yagadzirwa, kunyangwe zviri nyore kugadzira kumba.

Panguva yekugadzira, maarumondi nemvura zvinosanganiswa uye zvino kusefa kubvisa pulp. Izvi zvinosiya mvura yakatsetseka ().

Muzhinji mukaka wearumondi wekutengesa, thickeners, preservatives, uye flavourings zvinowanzowedzerwa kunatsiridza kunaka, kunaka, uye hupenyu hwesherufu.

Mukaka wemuarumondi wakasikwa usina mukaka, zvinoreva kuti wakakodzera kune vegans, pamwe chete nevanhu vane mishonga yemukaka kana lactose kusashivirira ().

Kunyange zvakadaro, unofanira kuzvidzivisa kana uri.

pfupiso

Mukaka wemuarumondi chinwiwa chinogadzirwa nechirimwa chakagadzirwa kubva kumaarumondi akacheneswa nemvura. Zvakasikwa dairy uye lactose pasina, zvichiita kuti ive sarudzo yakanaka kune avo vanodzivisa mukaka.

Almond Milk Nutrition

Nemakoriyumu makumi matatu nemapfumbamwe chete pamukombe (39 ml), mukaka wearumondi wakaderera zvakanyanya mumakoriyuta kana uchienzaniswa nemukaka wemhou nemamwe. Iinewo kudya kwakasiyana-siyana.

Kapu imwe (240 ml) yemukaka wemuarumondi wekutengesa inopa ():

  • Macalorie: 39
  • Mafuta: 3 gramu
  • Mapuroteni: 1 giramu
  • Makakanje: 3,5 gramu
  • fibers: 0,5 giramu
  • Calcium: 24% yeDay Value (DV)
  • Potassium: 4% yeVQ
  • Vhitamini D: 18% yeVQ
  • Vhitamini E: 110% yeDV

Mukaka wearumondi yakanakisa sosi ye, inova mafuta-soluble antioxidant inobatsira kudzivirira muviri wako kubva mahara radical kukuvara ().

Mamwe marudzi anosimbiswa necalcium uye vhitamini D, izvo zvakakosha zvekudya kune hutano hwemapfupa. Shanduro dzepamusha hadzisi yakanaka sosi yezvikafu izvi (, ).

Pakupedzisira, mukaka wearumondi wakaderera muprotein, nekapu imwe (1 ml) ichipa giramu rimwe chete ().

pfupiso

Mukaka wemuarumondi wakapfuma muvhitamini E, inorwisa zvirwere. Panguva yekurapa, inowanzowedzerwa ne calcium uye vitamini D. Zvisinei, haisi iyo yakanaka yeprotein.

Hutano hunobatsira hwemukaka wealmond

Mukaka womuarumondi unogona kupa zvimwe.

Yakapfuma mu vitamini E

Maarumondi ndiwo akanakisa sosi yevhitamini E, inova vhitamini inonyungudika nemafuta yakakosha kuchengetedza maseru ako kubva pakukuvadzwa kwemahara radical ().

Vitamin E inobatsira maziso uye inogona kuita basa mukudzivirira kubva kuzvirwere zvakaita sehosha yemoyo (,,).

Kapu imwe (240 ml) yemukaka wemuarumondi wekutengesa inopa 110% yeDV yevhitamini E, zvichiita kuti ive nzira iri nyore uye inokwanisika yekuzadzisa zvaunoda zuva nezuva ().

Mhando dzisina kutapirwa dzine shuga shoma

Vanhu vazhinji vanodya mumhando yezvinwiwa, zvinwiwa uye zvinotapira. Saka, kusarudza zvikafu uye zvinwiwa zvagara zvakaderera mushuga zvinogona kukubatsira kugadzirisa uremu hwako uye kudzikisira njodzi yezvimwe zvirwere zvisingaperi (,).

Mikaka yakawanda yakagadzirwa nezvirimwa inonaka uye inotapira. Muchokwadi, 1 kapu (240 ml) yechokoreti mukaka wealmond inogona kuva ne21 gramu yeshuga yakawedzerwa - kupfuura mashupuni mashanu ().

Kana uri kuedza kuderedza kudya kwako shuga, mukaka wearumondi usina kusvibiswa isarudzo yakanaka. Iyo yakadzikira mushuga, ichipa huwandu hwemagiramu maviri pamukombe (2 ml) ().

pfupiso

Mukaka wemuarumondi usina kutapira wakadzikira mushuga uye wakakwira muvhitamini E, chirwere chine simba chinorwisa antioxidant. Zvisinei, mukaka wearumondi wakatapira unogona kutakurwa neshuga.

Zvinogona kukanganisa

Kunyangwe mukaka wearumondi une mabhenefiti akawanda, pane zvimwe zvakakosha zvinokanganisa kufunga.

Kushaya mapuroteni

Mukaka wemuarumondi unongopa 1 giramu reprotein pamukombe (240 ml) nepo mukaka wemhou nemukaka wesoya zvinopa 8 uye 7 magiramu zvichiteerana (,).

Mapuroteni akakosha pamabasa mazhinji emuviri, anosanganisira kukura kwemhasuru, ganda uye chimiro chemapfupa, uye kugadzirwa kwema enzymes nemahomoni (, , ).

Zvigadzirwa zvakawanda zvisina mukaka, zvinosanganisira bhinzi, nyemba, nzungu, mhodzi, tofu, tempeh nemhodzi dzehemp.

Kana iwe usingadzivise zvigadzirwa zvemhuka, mazai, hove, huku, uye nyama yemombe zvese zvinopa mapuroteni ().

Haikodzeri vacheche

Vana vari pasi pegore rimwe havafaniri kunwa mukaka wemhou kana mukaka wemiti, sezvo vanogona kudzivirira kunwa kwesimbi. Yamwisa mwana wamai kana kushandisa mukaka wemukaka wevacheche chete kusvikira mwedzi 4 kusvika ku6 yezera, apo zvokudya zvakasimba zvinogona kuunzwa ().

Pamwedzi mitanhatu, ipa mvura sechinwiwa chine utano mukuwedzera kumukaka wezamu kana mukaka. Mushure megore re6, mukaka wemhou unogona kuiswa mukudya kwemucheche wako ().

Kunze kwemukaka wesoya, zvinwiwa zvezvirimwa zvagara zvakaderera muprotein, mafuta, macalorie, uye mavhitamini akawanda nemaminerari, akadai sesimbi, vhitamini D, uye calcium. Izvi zvinovaka muviri zvakakosha pakukura nekukura (,).

Mukaka womuarumondi unongopa macalorie makumi matatu nemapfumbamwe chete, magiramu matatu emafuta, uye giramu rimwe reprotein pamukombe (39 ml). Izvi hazvina kukwana kumwana ari kukura (,).

Kana iwe usingade kuti mwana wako anwe mukaka wemhou, enderera kana kubvunza chiremba wako kune yakanakisa isiri yemukaka formula ().

Inogona kunge iine zvinowedzerwa

Mukaka wemuarumondi wakagadzirwa unogona kuve nezvakawanda, seshuga, munyu, mazamu, zvinonhuwirira, lecithin, uye carrageenan (mhando dzeemulsifiers).

Zvimwe zvinongedzo senge emulsifiers uye chingamu zvinoshandiswa kugadzira uye kuenderana. Izvo zvakachengeteka kunze kwekunge zvadyiwa muhuwandu hwakanyanya ().

Zvakadaro ongororo yechubhu yekuongorora yakawana kuti carrageenan, iyo inowanzo wedzerwa kumukaka wealmond se emulsifier uye inozivikanwa kuve yakachengeteka, inogona kukanganisa hutano hwematumbo. Nekudaro, kutsvagisa kwakasimba kunodiwa pasati paitwa mhedziso ().

Zvakangodaro, makambani mazhinji anodzivirira ichi chinowedzera zvachose nekuda kwekunetseka uku.

Pamusoro pezvo, akawanda anonaka uye anotapira mukaka wearumondi ane shuga yakawanda. Shuga yakawandisa inogona kuwedzera njodzi yako ye, mazino uye zvimwe zvirwere zvisingaperi (,,).

Kuti udzivise izvi, sarudza mukaka wearumondi usina shuga uye usina kunaka.

pfupiso

Mukaka wemuarumondi hauna kunaka kweprotein, mafuta uye kudya kwakakosha pakukura nekukura kwemucheche. Pamusoro pezvo, marudzi mazhinji akagadzirwa ane zvinowedzerwa zvakaita seshuga, munyu, zvinonhuwirira, chingamu uye carrageenan.

Nzira yekusarudza yakanakisa mukaka wealmond

Zvitoro zvakawanda zvemuno zvinotakura mukaka wearumondi wakasiyana siyana.

Paunosarudza chigadzirwa, iva nechokwadi chekutarisa unsweetened yakasiyana-siyana. Iwe unogona zvakare kusarudza mhando isina akawedzera chingamu kana emulsifiers kana uine hanya nezve izvi zvinongedzo.

Chekupedzisira, kana iwe uri pakudya kwakaganhurirwa, senge, uye uine hanya nezvekudya kwako, sarudza mukaka wearumondi wakasimbiswa necalcium uye vhitamini D.

Zvigadzirwa zvekumba uye dzimwe sarudzo dzemunharaunda dzinogona kunge dzisina izvi zvinovaka muviri.

pfupiso

Kuti uwane mabhenefiti akawanda, sarudza mukaka wearumondi usina kunyorova, usinganakidze, uye wakasimbiswa necalcium uye vhitamini D.

Ungagadzira sei mukaka wearumondi wako

Kuti uite mukaka wearumondi wako, tevera iyi recipe iri nyore.

zvimwe:

  • 2 makapu (280 magiramu) akanyikwa
  • 4 makapu (1 litre) emvura
  • 1 teaspoon (5 ml) vanilla extract (kusarudza)

Sora maarumondi usiku hwose uye dhonza usati washandisa. Wedzera maarumondi, mvura uye vanilla kune blender uye musanganise kwemaminetsi 1 kusvika ku2 kusvikira mvura yakasviba uye maarmond ari pasi zvakanaka.

Dururira musanganiswa mune mesh strainer inoiswa pamusoro pendiro uye yakavharwa nehomwe yemukaka wenzungu kana cheesecloth. Iva nechokwadi chekudzvanya kuti ubvise mvura yakawanda sezvinobvira. Unofanira kuwana makapu mana (4 litre) emukaka wearumondi.

Isa mvura yacho mumudziyo unoshumira uye uichengete mufiriji yako kwemazuva mana kusvika ku4.

pfupiso

Kuti ugadzirire wega mukaka wearumondi, wedzera maarumondi akanyoroveswa, mvura uye vanilla yakatorwa kune blender. Dururirai musanganiswa kuburikidza ne cheesecloth uye mesh strainer. Chengetedza mvura yasara mufiriji yako kwemazuva mana kusvika mashanu.

Chinonyanya kukosha

Mukaka wemuarumondi unogona kuva sarudzo huru-yakavakirwa kune avo vanodzivisa mukaka wearumondi.

Mhando dzisina kutapirwa dzinenge dzakaderera mumakoriyori uye shuga uku ichipa yakawanda vhitamini E.

Izvo zvakati, mukaka wearumondi wakaderera muprotein uye mhando dzakatapira dzinogona kutakurwa neshuga.

Kana iwe uchida mukaka wearumondi, iva nechokwadi chekusarudza shanduro dzisina kutapira uye dzisina kunaka uye kuwedzera zvimwe zvekudya zvine mapuroteni pakudya kwako, zvakadai sebhinzi, nzungu, mhodzi, hove nehuku.

Chii chinonzi mukaka we toned uye une hutano here

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Mukaka ndechimwe chekudya kwakapfuma kunobva calcium uye chinhu chikuru chemukaka munyika dzakawanda. ().

Toned mukaka ishanduro yakagadziridzwa zvishoma asi inovaka muviri yakafanana nemukaka wemombe yechinyakare.

Inonyanya kugadzirwa uye inopedzwa muIndia nedzimwe nzvimbo dzeSoutheast Asia.

Ichi chinyorwa chinotsanangura kuti mukaka wetoned chii uye kuti une hutano here.

tonic mukaka

Chii chinonzi mukaka wetoned?

Mukaka wetoned unowanzo gadzirwa nekunyungudusa mukaka wenyati nemvura kugadzira chigadzirwa chinovaka muviri chinofananidzwa nemukaka wemombe.

Maitiro akagadzirwa muIndia kuvandudza chimiro chekudya kwemukaka wese wenyati uye kuwedzera kugadzirwa kwayo, kuwanikwa, kugona uye kuwanikwa.

Kunyungudusa mukaka wenyati nemukaka wakapfava nemvura kunoderedza mafuta awo ese asi kunochengetedza kuwanda kwezvimwe zvinovaka muviri zvakakosha, zvakaita seprotein.

pfupiso

Toned mukaka chigadzirwa chemukaka chinogadzirwa nekuwedzera mukaka wakanyungudutswa kumukaka wenyati kuti uderedze mafuta ayo, kuchengetedza kukosha kwayo kwekudya uye kuwedzera huwandu hwese uye kuwanikwa kwemukaka.

Zvakanyanya kufanana nemukaka wenguva dzose

Muzhinji wemukaka wepasi rose unobva kumombe, nemukaka wenyati uchiuya pachinhanho chechipiri ().

Marudzi ose ari maviri ane mapuroteni, calcium, potassium uye mavhitamini B. Zvisinei, mukaka wose wenyati wakapfuma kwazvo kupfuura mukaka wemhou (, , ).

Hunhu uhu hunoita kuti mukaka wenyati uve sarudzo yakanaka yekugadzira chizi kana ghee, asi haina kunyanyokodzera kudyiwa ─ kunyanya kune vanhu vari kutsvaga kudzikisira masosi emafuta akazara mukudya kwavo.

Mukaka wetoned unowanzo gadzirwa kubva musanganiswa wenyati uye kuti uwane huwandu hwakatenderedza 3% mafuta uye 8,5% skim mukaka wakasimba, kusanganisira shuga nemukaka mapuroteni.

Izvi zvinofananidzwa nemukaka wemhou, uyo unowanzo uine 3,25-4% mafuta uye 8,25% skim milk solids (, ).

Tafura iri pazasi inofananidza kudya kunovaka muviri kwe3,5 ounces (100 ml) yemukaka wese wemhou nemukaka wetoned, zvinoenderana nematoni echigadzirwa chemukaka ():

Mukaka wemombe weseTonic mukaka
Calories6158
Makakanje5 gramu5 gramu
Mapuroteni3 gramu3 gramu
Yakakura3 gramu4 gramu

Kana iwe uchida kuderedza kudya kwako kwemafuta, unogona kusarudza mukaka wemavara maviri, ane anenge 1% mafuta ose uye anonyanya kuenzaniswa nemukaka wakaderera.

pfupiso

Mukaka wetoned nemukaka wemhou wakazara zvakada kufanana mune zvinovaka muviri, zvine misiyano midiki yemakoriyumu akazara, pamwe nemafuta nemaprotein zviri mukati.

Mukaka wetoned isarudzo ine hutano here?

Tonic mukaka ndiyo yakanakisa sosi yemapuroteni, mavhitaminzi uye zvicherwa. Mune mwero, isarudzo ine hutano kune vanhu vazhinji.

Kutaura zvazviri, kushandiswa nguva dzose kwemukaka wetoned kunobatanidzwa nehutano hwakasiyana-siyana hunogona kubatsira, kusanganisira kuvandudzwa kwemaminerari emapfupa uye kuderedzwa kwengozi yezvirwere zvisingaperi, zvakadai sechirwere chemoyo uye chirwere cheshuga chechipiri ().

Kunyange zvazvo tsvakurudzo dzakawanda dzichiratidza mabhenefiti, humbowo hushoma hunoratidza kuti kunwa mukaka zvakanyanya kunogona kuwedzera njodzi yezvimwe zvirwere, kusanganisira kenza yeprostate, mune vamwe vanhu (,).

Uyezve, kana iwe uine lactose isingashiviriri kana uine mukaka weprotein allergies, unofanirwa kudzivirira mukaka wetoned.

Kana iwe usina zvirambidzo zvekudya izvi, mutemo wakanaka wechigunwe kudzidzira zvine mwero uye kuve nechokwadi chekuchengetedza imwe nzira ine mwero yekudya inosimbisa zvakasiyana-siyana zvine hutano, yakazara chikafu.

pfupiso

Mukaka wetoned isarudzo ine hutano uye inopa akawanda ezvakanaka zvakafanana nemukaka wemhou. Kunyanya kunwa zvigadzirwa zvemukaka kunogona kuunza njodzi kune hutano, saka dzidzira zvine mwero uye uve nechokwadi chekudya kwakaringana.

Chinonyanya kukosha

Tonic mukaka unogadzirwa nekunyorovesa mukaka wese wenyati nemukaka weskim uye mvura kuderedza mafuta ayo.

Iyo nzira inochengeta chikafu senge calcium, potasium, B mavhitaminzi uye mapuroteni, zvichiita kuti chigadzirwa chive neutano hwakafanana nemukaka wemombe.

Mune mwero, mukaka wetoned unogona kupa zvikomborero zvakafanana nezvimwe zvigadzirwa zvemukaka.

Kana uine allergic kana allergic, rega tonic mukaka. Kana zvisina kudaro, inogona kuva yekuwedzera kune utano kune kudya kwakakwana.

Cashew mukaka: 10 hutano uye hutano hunobatsira

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Mukaka wecashew chinwiwa chakakurumbira chisiri chemukaka chakagadzirwa kubva mukorosi nemvura.

Iine creamy, yakapfuma kuenderana uye yakazara nemavhitamini, zvicherwa, mafuta ane hutano, uye mamwe anobatsira chirimwa makomisheni.

Inowanikwa mumhando dzisina kutapira uye dzinotapira, mukaka wecashew unogona kutsiva mukaka wemhou mune zvakawanda zvekubika.

Inogona kuwedzera hutachiona uye kuvandudza hutano hwemoyo, ziso, uye ganda.

Heano gumi ehutano uye hutano hwekubatsira mukaka wecashew.

Cashew mukaka

1. Yakatakurwa neNutrients

Mukaka weCashew une mafuta ane hutano uye akasiyana mavhitamini nemamineral.

Mazhinji emafuta ari muchinwiwa ichi chinovaka muviri anobva kune unsaturated fatty acids inovandudza hutano hwemwoyo uye inopa zvimwe zvinobatsira (,).

Mhando dzakatengwa muchitoro dzinogona kunge dziine huwandu hwakasiyana hwekudya kune vhezheni dzakagadzirwa kumba.

Heino kuenzanisa kwekapu imwe (1 ml) yemukaka wecashew wakagadzirwa kumba - wakagadzirwa nemvura uye 240 ounce (1 gramu) yecashews - kune 28 kapu (1 ml) yemukaka wekutengesa wekutengesa usina kunotapira () .

NutrientsMukaka wecashew wakagadzirwa kumbaMukaka wecashew wakatengwa kuchitoro
Calories16025
Makakanje9 gramu1 giramu
Mapuroteni5 gramuisingasviki 1 gramu
Yakakura14 gramu2 gramu
Fibre1 giramu0 giramu
magnesium20% Daily Value (DV)0% yeDV
Fer10% yeDV2% yeDV
Potassium5% yeDV1% yeDV
karusiyamu1% yeDV45% yeDV*
Vhitamini D0% yeDV25% yeDV*

*inoratidza chikafu chawedzerwa kuburikidza nekupfumisa.

Mikaka yekutengesa cashew inowanzosimbiswa nemavhitamini nemaminerari uye ine huwandu hwakanyanya hwehumwe huturu kupfuura shanduro dzekumba.

Nekudaro, ivo vanowanzopa mashoma mafuta uye mapuroteni uye havasanganisire. Pamusoro pezvo, mhando dzakatengwa muzvitoro dzinogona kunge dziine oiri akawedzerwa, zvinochengetedza, uye shuga.

Mukaka wecashew wepamba haudi kusefa, izvo zvinowedzera fiber yavo.

Ivo zvakare vakapfuma mumagnesium, chicherwa chakakosha kune akawanda maitiro emuviri, anosanganisira nerve basa, hutano hwemoyo, uye kudzorwa kweropa ().

Yese mukaka wecashew hausi-lactose uye unogona kutsiva mukaka wemhou kune avo vane dambudziko rekugaya zvigadzirwa zvemukaka.

Shanduro dzepamusha dzine mapuroteni mashoma, calcium uye potasium pane mukaka wemhou, asi ane hutano hwakanyanya unsaturated mafuta, iron uye magnesium ().

Summary Mukaka weCashew wakapfuma mune zvinovaka muviri, zvinosanganisira mafuta asina unsaturated, mapuroteni, mavhitamini nemamineral. Mhando dzakagadzirwa kumba dzinowanzova nekudya kunovaka muviri, kunyangwe mhando dzakatengwa muzvitoro dzinogona kusimbiswa nevhitamini D uye calcium.

Verenga zvakare:  Koshews dzine chepfu here? Zvese zvaunoda kuziva

2. May Kuvandudza Utano Hwemwoyo

Zvidzidzo zvakabatanidza mukaka wecashew kune ngozi yakaderera yehosha yemwoyo.

Ichi chirimwa-chinwiwa chinwiwa chakapfuma mu polyunsaturates uye. Kushandisa mafuta aya panzvimbo yemafuta mashoma ane hutano kunogona kuderedza njodzi yako yechirwere chemoyo ().

Mukaka wecashew unewo potassium nemagnesium, zvinhu zviviri zvinovaka muviri zvinogona kuvandudza utano hwemwoyo uye kudzivirira chirwere chemwoyo.

Mukuongorora kwezvidzidzo makumi maviri nemaviri, vanhu vane potassium yepamusoro yekudya vaiva ne 22% yengozi yakaderera yekurohwa ().

Imwe ongororo yakagumisa kuti mazinga akakwirira, pamwe nepamusoro-soro yeropa remaminerari aya, akadzikisa njodzi dzechirwere chemoyo, kusanganisira chirwere cheshuga uye high blood pressure ().

Zvisinei, mukaka wecashew unotengwa muchitoro unowanzove wakaderera mumwoyo-une utano unsaturated mafuta, pamwe ne potassium uye magnesium, kupfuura marudzi epamba.

Summary Mukaka weCashew une moyo-unsaturated mafuta ane utano, potassium, uye magnesium, zvose zvinogona kubatsira kudzivirira chirwere chemwoyo.

Verenga zvakare:  Koshews dzine chepfu here? Zvese zvaunoda kuziva

3. Zvakanaka kune hutano hwemaziso

Cashews yakapfuma mune antioxidants ().

Aya makomisheni anogona kudzivirira kukuvadzwa kwemasero kumeso ako kunokonzerwa nemamorekuru asina kugadzikana anonzi ma free radicals ().

Imwe ongororo yakawana kushamwaridzana kwakakosha pakati peyakaderera ropa mazinga e lutein uye zeaxanthin uye hurombo retinal hutano ().

Kudya chikafu chakapfuma mu lutein uye zeaxanthin kunogona kuderedza njodzi yako yezera-yakabatana macular degeneration (AMD), chirwere chemaziso chinokonzera kurasikirwa kwekuona.

Imwe ongororo yakaratidza kuti vanhu vane yakanyanya kudyiwa lutein uye zeaxanthin - uye yakanyanya kufanotaurwa mazinga eropa eaya antioxidants - vaive 40% vashoma mukana wekuvandudza AMD yepamusoro ().

Huwandu hweropa hwe lutein uye zeaxanthin hwakabatanidzwawo nekudzikiswa kwe40% munjodzi yezera-ane cataract muvakuru vakuru ().

Sezvo macashews ari sosi yakanaka ye lutein uye zeaxanthin, kuwedzera mukaka wecashew pakudya kwako kunogona kubatsira.

Summary Mukaka weCashew une antioxidants inogona kuderedza njodzi yekukuvara kweretinal, zera-ane hukama macular degeneration, uye cataracts.

Verenga zvakare:  Koshews dzine chepfu here? Zvese zvaunoda kuziva

4. Inogona Kubatsira Ropa Kuvhara

Mukaka wecashew wakapfuma muvhitamini K, iyo yakakosha pakugwamba kweropa (, , ).

Kusawana vhitamini K yakakwana kunogona kukonzera kubuda ropa zvakanyanya.

Kunyange zvazvo kushaikwa kwevhitamini K muvanhu vakuru vane utano husingawanzoitiki, vanhu vane chirwere chinoputika (IBD) nezvimwe zvinetso zvemalabsorption vanowanzove vasina kukwana (,).

Kunwa, semukaka wecashew, kunogona kubatsira kuchengetedza mazinga akakwana eprotein iyi.

Zvisinei, kuwedzera kwekudya kwevhitamini K kunogona kuderedza kushanda kwemishonga yeanticoagulant ().

Kana uri kutora mishonga yeropa, bvunza nyanzvi yako yehutano usati wachinja kudya kwako.

Summary Mukaka weCashew wakapfuma muvhitamini K, chinhu chakakosha pakuvhara ropa. Saka, inogona kukubatsira kuchengetedza mazinga akakwana. Kana uri kutora zvinoderedza ropa, bvunza nyanzvi yako yehutano usati wawedzera kudya kwako kwekudya kwakapfuma muvhitamini K.

5. May Kuvandudza Ropa Shuga Kudzora

Kunwa mukaka wecashew kunogona kubatsira, kunyanya kune vanhu vane chirwere cheshuga.

Cashews ine makomisheni anogona kutsigira zvakanaka kudzora shuga yeropa mumuviri wako.

Imwe ongororo yakawana kuti komisheni mumacashews inonzi anacardic acid yakakurudzira kutora kwekutenderera kweshuga yeropa mumakonzo tsandanyama masero ().

Tsvagiridzo yenzungu yakafanana iyo yaivewo neanacardic acid yakawana kuti zvidimbu zvemukaka wenzungu zvakaderedza zvakanyanya shuga yeropa mumakonzo ane Type 2 chirwere cheshuga ().

Pamusoro pezvo, mukaka wecashew uye saka une macarbohydrates mashoma pane zvigadzirwa zvemukaka. Kuushandisa pachinzvimbo chemukaka wemombe kunogona kubatsira kudzora huwandu hweshuga muvanhu vane chirwere cheshuga.

Zvakadaro, kutsvagisa kwakawanda kunodiwa kuti unzwisise zviri nani mabhenefiti emukaka wecashew mukugadzirisa chirwere cheshuga.

Summary Mamwe makomisheni mumukaka wecashew anogona kubatsira kudzora mazinga eshuga muvanhu vane chirwere cheshuga, asi tsvakurudzo yakawanda inodiwa.

6. Yakanakira ganda rako

Cashews inotakurwa nemhangura ().

Naizvozvo, mukaka unobva munzungu idzi – kunyanya dzemumba – wakapfumawo mune iyi mineral.

Mhangura inoita basa rakakosha mukugadzira mapuroteni eganda uye yakakosha pahutano hwakanyanya hweganda ().

Iyi mineral inogadzirisa kugadzirwa kwe uye elastin, mapuroteni maviri anobatsira pakusimba uye kusimba kweganda ().

Kuchengetedza mazinga akakwana e collagen mumuviri wako anokurudzira hutano hweganda, nepo kusakwana kwe collagen kunogona kutungamirira mukukwegura kweganda.

Kushandisa mukaka wecashew uye zvimwe zvigadzirwa zvinogona kuwedzera kugadzirwa kwe collagen kwemuviri wako uye kuchengetedza ganda rako rine hutano uye hudiki.

Summary Sezvo mukaka wecashew wakapfuma mumhangura, unogona kuvandudza hutano hweganda nekusimudzira kugadzirwa kwe collagen mumuviri wako.

7. Inogona kuva ne-anti-cancer madhara

Test-tube zvidzidzo zvinoratidza kuti makomisheni mumukaka wecashew anogona kudzivirira kukura kwemamwe maseru egomarara.

Cashews inonyanya kupfuma muanacardic acid, komboni inogona kurwisa mahara radicals inofungidzirwa kuita basa mukukudziridza (, , ).

Chidzidzo chetest-tube chakawana kuti anacardic acid yakamisa kupararira kwemasero egomarara rezamu remunhu ().

Imwe yakaratidza kuti anacardic acid yakawedzera basa remushonga unorwisa cancer kurwisa masero egomarara reganda remunhu ().

Kudya mukaka wecashew kunogona kupa muviri wako anacardic acid iyo inogona kubatsira kudzivirira kukura kwekenza maseru.

Nekudaro, tsvagiridzo yazvino inongogumira kune test-tube zvidzidzo. Zvimwe zvidzidzo - kunyanya muvanhu - zvinodiwa kuti unzwisise zviri nani zvinogona kurwisa gomarara zvecashews.

Summary Iyo anacardic acid inowanikwa mumacashews yakaratidza kumisa kupararira kwemamwe maseru egomarara uye kugadzirisa mhedzisiro yemishonga inorwisa cancer muzvidzidzo zvetest-tube. Asi, tsvakurudzo yakawanda munyaya iyi inodiwa.

8. Inovandudza Utano Hwemuviri

Cashew nzungu uye mukaka unotorwa kubva kwavari wakapfuma mune antioxidants uye zinc ().

Izvi zvinogona kubatsira kuwedzera immune immune.

Zvidzidzo zvinoratidza kuti nzungu dzinogona kuderedza kuzvimba mukati memuviri wako uye kuvandudza hutachiona, pamwe nekuti iwo akanakisa sosi ye antioxidants uye mamwe makomisheni anorwisa kuzvimba uye chirwere (, , ).

Uyezve, muviri wako unoushandisa kugadzira masero ekudzivirira anobatsira kurwisa zvirwere uye kutapukira. Iyi mineral inogonawo kuita se antioxidant iyo inogona kumisa kukuvara kwesero kunobatanidzwa mukuzvimba uye chirwere (,).

Imwe ongororo yakabatanidza kuderera kweropa rezinc nekuwedzera kwemazinga ezviratidziro zvinopisa, zvakadai seC-reactive protein (CRP) ().

Iyo zinc mumukaka wecashew inogona kubatsira muviri wako nekuvandudza hutachiona.

Summary Mukaka weCashew une macompounds senge antioxidants uye zinc anogona kurwisa kuzvimba uye kuwedzera hutachiona.

9. Inogona Kuvandudza Iron Kushaya Anemia

Kana muviri wako ukasawana iron yakakwana, haugone kuburitsa huwandu hwakakwana hweprotein hemoglobin inobatsira masero matsvuku eropa kutakura oxygen. Izvi zvinotungamirira kuanemia uye zvinotungamirira kuneta, dzungu, kupera kwekufema, maoko anotonhora kana tsoka, nezvimwe zviratidzo ().

Imwe ongororo yakawana kuti vakadzi vakabatwa nechirwere ichi vaive mukana wakapetwa katanhatu wekuita anemia pane avo vane iron yakakwana ().

Nokudaro, zvakakosha kuwana iron yakakwana mukudya kwako kudzivirira kana kuvandudza zviratidzo zvekushaya iron anemia.

Sezvo mukaka wecashew wakapfuma musimbi, unogona kukubatsira kuchengetedza mazinga akakwana. Zvisinei, muviri wako unotora rudzi urwu rwesimbi zviri nani kana uchinge wadyiwa nechitubu chevhitamini C ().

Kuti uwedzere kutorwa kwesimbi kubva mumukaka wecashew, edza kuisanganisa musmoothie nemastrawberries matsva kana maranjisi ane.

Summary Mukaka wecashew une iron yakawanda uye unogona kudzivirira iron deficiency anemia. Kuti uwedzere kunyura kwako kwesimbi kubva mumukaka uyu usiri wemukaka, uidye uine sosi yevhitamini C.

10. Kuwedzerwa nyore pakudya kwako

Mukaka weCashew chinhu chakasiyana-siyana uye chine hutano kuwedzera pakudya kwako.

Sezvo isina lactose, yakakodzera kune avo vanodzivisa zvigadzirwa zvemukaka.

Inogona kushandiswa panzvimbo yemukaka wemhou mune zvakawanda zvekubika, kusanganisira smoothies, zvakabikwa, uye zviyo zvinotonhora kana zvinopisa. Iwe unogona zvakare kuwedzera kune masosi kuti uvagadzirire creamier kana kuishandisa kugadzira ice cream.

Uyezve, nekuti mukaka wecashew une hupfumi, wakakora, unonaka muzvinwiwa, chokoreti inopisa, kana tii.

Ramba uchifunga kuti kunyangwe izvi zvingave zvakadaro, mukaka wecashew unonaka uye unotapira.

Kana iwe uchida kuwedzera mukaka wecashew pakudya kwako, unogona kuutenga muzvitoro zvakawanda kana kuti uzvigadzirire. Tarisa kune unsweetened mhando dzisina zvinhu zvisingakoshi.

Summary Iwe unogona kuwedzera mukaka wecashew kune smoothies, zvinwiwa zvekofi, zviyo, zvakabikwa, uye zvakawanda zvekubika. Inowanikwa muzvitoro zvakawanda kana kuti unogona kuigadzira kumba.

Nzira yekugadzira mukaka wecashew

Kugadzira mukaka wecashew zviri nyore kwazvo.

Pamusoro pezvo, iyo yekumba vhezheni yakanyanyisa kunyura uye saka ine zvakawanda zvinovaka muviri kupfuura zvekutengesa mhando.

Iwe unogona zvakare kudzora uye zvimwe zvinongedzo zvaunowedzera.

Kuti ugadzire mukaka wecashew, sora 1 kapu (130 gramu) yecashews mumvura inopisa kwazvo kwemaminitsi gumi nemashanu kana mumvura inopisa yekamuri kwemaawa 15 kusvika ku1 kana kupfuura.

Bvisa uye usuke macashews, wobva wawedzera kune blender ne 3 kusvika ku 4 makapu (720 kusvika 960 ml) emvura. Blend kumusoro kwemasekonzi makumi matatu kusvika paminiti 30 kana kusvika yakatsetseka uye yakapfava.

Iwe unogona kuwedzera misi, kana maple sirasi kuti itapira, kana uchida. Zvimwe zvakakurumbira zvinowedzera zvinosanganisira gungwa munyu, cocoa poda kana vanilla extract.

Kusiyana nemamwe akawanda emiti-based milks, haufanire kushungurudza mukaka wecashew kuburikidza nemucheka mutete kana cheesecloth.

Iwe unogona kuchengeta mukaka wako wecashew muchirongo kana chigadziko chegirazi mufiriji kwemazuva matatu kusvika mana. Kana ikaparadzana, ingozunza usati washandisa.

Summary Kugadzira mukaka wecashew zviri nyore kwazvo. Sanganisa 1 kapu (130 magiramu) yakanyoroveswa macashews, 3-4 makapu (720-960 ml) mvura uye chinotapira chesarudzo yako kusvika yakatsetseka.

Chinonyanya kukosha

Yakagadzirwa kubva kune yakazara cashews nemvura, mukaka wecashew hauna lactose uye unotakurwa nemoyo-ane hutano unsaturated mafuta, mapuroteni, uye akati wandei mavhitamini nemaminerari.

Kunwa rudzi urwu rwemukaka kunogona kuvandudza kudzora shuga yeropa, kukurudzira hutano hwemaziso, nezvimwe.

Kuti uwedzere mukaka wecashew pakudya kwako, unogona kugadzira yako kana kuiwana muzvitoro zvakawanda.

Chii chinonzi mukaka wakasimbiswa Benefits uye kushandiswa

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Mukaka wakapfumisa rinoshandiswa zvakanyanya pasi rose kubatsira vanhu kuwana zvinovaka muviri izvo zvingave zvichishaikwa muzvokudya zvavo.

Ichi chinyorwa chinotarisa magadzirirwo emukaka wakasimbiswa, pamwe chete nekudya, kubatsira, uye kukuvadza.

vana vaviri vakagara patafura vachidya zviyo nemukaka
mukaka wakakomberedzwa

Magadzirirwo azvinoitwa

Mukaka wakasimbiswa une mamwe mavhitamini nemamineral asingawanikwe mumukaka muhuwandu hunokosha.

Kazhinji, mavhitamini D uye A anowedzerwa mukaka unotengeswa muUnited States ().

Zvisinei, mukaka unogona kupfumiswa nezvimwe zvakasiyana siyana zvinovaka muviri, zvinosanganisira zinc, iron uye folic acid ().

Kuti mukaka unosimbiswa sei kunoenderana nekwaunogara uye kuti ndezvipi zvinovaka muviri zvingave zvichishaikwa muzvokudya zvemunyika mako. Nepo dzimwe nyika dzichida kusimbiswa kwemukaka nemutemo, izvi hazvisizvo muUnited States ().

Kunyange zvakadaro mukaka wakasimbiswa unowanikwa zvakanyanya kudarika mukaka usina kudzivirirwa muUnited States.

Panyaya yekushandiswa, mukaka wakasimbiswa unoshandiswa nenzira imwechete nemhando dzisina kuchengetedzwa, zvakadai sekunwa kana kubika.

Kuti usimbise mukaka, palmitate uye vitamini D3 zvinowedzerwa. Aya ndiwo anonyanya kushanda uye anonwiwa mafomu ezvikafu izvi (, ).

Nemhaka yokuti inodzivirira kupisa, mishonga iyi inogona kuwedzerwa kumukaka isati yasvika pasteurization uye homogenization, izvo zvinopisa zvinouraya mabhakitiriya anokuvadza uye kuvandudza mararamiro esherufu (,,).

Zvimwe zvinovaka muviri zvakaita seB mavhitaminzi zvinoda kuwedzerwa pave paya nekuti kupisa kunogona kuzviparadza. Zvisinei, mukaka kazhinji hauna kusimbiswa nemavhitamini B muUnited States ().

CV

Mukaka wakasimbiswa mukaka une kudya kunowedzerwa. MuUnited States, mukaka unowanzova wakasimbiswa nevhitamini A uye D, kunyange zvazvo usingadikanwi nomutemo.

Mukaka wakasimbiswa kana usina simbi

Mukaka wakasimbiswa munobva mavhitaminzi A uye D. Uyezve, mukaka wakapfuma mune mamwe mavhitamini nemamineral akawanda.

Tafura iri pazasi inofananidza izvo zvinovaka muviri zviri mu8 ounces (240 ml) yeyakasimbiswa uye isina kusimbiswa 2% mukaka (, ):

2% yakapfumisa mukakaUnfortified 2% mukaka
Calories122123
Mapuroteni8 gramu8 gramu
girisi5 gramu5 gramu
Carbohydrate12 gramu12 gramu
Vhitamini A15% yeDaily Value (DV)8% yeDV
Vitamin B1254% yeDV54% yeDV
Vhitamini D15% yeDV0% yeDV
Riboflavin35% yeDV35% yeDV
karusiyamu23% yeDV23% yeDV
Phosphorus18% yeDV18% yeDV
Selenium11% yeDV11% yeDV
zen'e11% yeDV11% yeDV

Mikaka yose yakasimbiswa uye isina kudzivirirwa inovaka muviri zvikuru.

Vanosimudzirawo hutano hwemapfupa nekuda kwehuwandu hwavo hwepamusoro hwe calcium uye phosphorus, iwo maviri maminerari makuru anoumba mapfupa. Uyezve, vhitamini D iri mumukaka wakasimbiswa inowedzera kubatwa kwecalcium mumuviri wako (, ).

Uyezve, ingangoita 30% yemakoriyumu emukaka anobva kune izvo muviri wako unoda kuvaka mhasuru dzine hutano uye kugadzira makomisheni anobatsira kutungamira maitiro emuviri (,).

Verenga zvakare: 11 Zvinonaka Zvinotsiva PaCoconut Mukaka

CV

Mikaka yakafumiswa uye isina kudzivirirwa inovaka muviri uye kunyanya kupfuma muvhitamini B12, calcium uye phosphorus. Mukaka wakasimbiswa muUnited States zvakare wakapfuma muvhitamini A uye D.

Zvakanakira mukaka wakasimbiswa

Kuenzaniswa nemukaka usina kusimbiswa, mukaka wakasimbiswa unopa zvakawanda zvakanakira.

Inozadza mikaha yezvokudya mukudya kwako

Kusimbisa (kuwedzera chikafu chinoshaikwa nechikafu) uye kupfumisa (kudzorerazve chikafu chakarasika panguva yekugadziriswa) zvakatanga kugadzirwa kudzivirira zvirwere senge rickets, kupera simba kwemapfupa nekuda kwekushaikwa kwevhitamini D ().

Kusimbaradza nekupfumisa hupfu nemukaka zvakapotsa zvapedza kuperevedza zvirwere munyika dzakabudirira ().

Pamusoro pezvo, kusimbisa izano rinobatsira rekugadzirisa kumwe kushomeka kwemicronutrient iyo inogona kunge isina kuomarara asi inogona kuramba ichikuvadza ().

Semuenzaniso, vanhu vazhinji pasi rose vanowana vhitamini D yakakwana yekudzivirira rickets, asi kwete zvimwe zvinokuvadza, zvakadai sekuderera kwekudzivirira (,,).

Imwe ongororo yakawana kuti nyika idzo mukaka wakasimbiswa waishandiswa zvakanyanya dzaive nevanhu vane huwandu hwevhitamini D uye huwandu hweropa hwevhitamini D kupfuura nyika dzaisashandisa zvakanyanya mukaka wakasimbiswa ().

Inokurudzira kukura kwakanaka muvana

Mukaka wakasimbiswa unobatsira kudzivirira kuperevedza kweropa muvana, dambudziko rinowanzoitika, kunyanya munyika dzichiri kusimukira. Munzvimbo idzi, mukaka unowanzo simbiswa nesimbi nezvimwe zvinovaka muviri, zvakadai sezinc uye B mavhitamini.

Kuongororwa kwezvidzidzo zvevana vanopfuura 5000 kwakaratidza kuti mukaka uye zviyo zvakasimbiswa nesimbi, zinc uye vitamini A zvakaderedza kuwanda kweanemia muvana vari pasi pemakore mashanu nemakore anopfuura 50% ().

Mune imwe ongororo kubva kuPakistan, mukaka wakasimbiswa nefolic acid wakabatsira kuvandudza chimiro chesimbi chevacheche, zvichienzaniswa nemukaka wemhou usina kuchengetedzwa ().

Imwe ongororo yakaitwa kuUnited Kingdom yakaratidza kuti vana vadiki vainwa mukaka wakavharidzirwa vaidya iron, zinc, vhitamini A uye vhitamini D yakawanda uye vaiva nemwero wakakwirira wevhitamini D nearon pane vaya vainwa mukaka wemhou usina kubikwa ().

Pamusoro pezvo, mukaka wakasimbiswa unogona kuvandudza kushanda kwehuropi muvana vakura ().

Muchidzidzo chevadzidzi 296 vekuChina vekuchikoro chepakati, avo vainwa mukaka wakasimbiswa vaisanyanya kuve ne riboflavin uye kushomeka kwesimbi. Pamusoro pezvo, vakaratidza kuvandudzwa kwekuita kwedzidzo uye kurudziro zvichienzaniswa neavo vakanwa mukaka usina kusimbiswa ().

Zvisinei, ramba uchifunga kuti mukaka unovaka muviri unosimbiswa zvichienderana nezvido zvedunhu zvevamwe vanhu. Mukaka muUnited States kazhinji hauna kusimbiswa nesimbi, zinc, kana riboflavin.

Inovandudza hutano hwemapfupa

Mukaka wakasimbiswa unogona kubatsira. Kushandiswa kwemukaka uye zvigadzirwa zvemukaka, izvo zvinowanzosimbiswa, zvinosanganiswa nepamusoro pemamineral density kana akasimba, mapfupa akakora (,).

Mukaka unogara uine phosphorus, uye bhonzo rinoumbwa nematrix ezviviri izvi zvinovaka muviri ().

Nokudaro, kunyange mukaka usina kusimbiswa unogona kutsigira utano hwemapfupa nekupa zvinhu zvakasvibirira zvinodiwa kuvaka nekusimbisa mapfupa ako ().

Nekudaro, mukaka wakasimbiswa nevhitamini D, kunyanya, wakanakira hutano hwemapfupa nekuti chikafu ichi chinobatsira muviri wako kutora yakawanda calcium ().

Kuwana calcium yakakwana kunokosha kudzivirira osteoporosis, chirwere chinoratidzwa nemapfupa asina simba, asina simba. Mukaka wakasimbiswa inzira isingadhuri uye inowanikwa nyore kuwana calcium yakakwana uye kuwedzera kunyura kwako kweiyi yakakosha mineral ().

Verenga zvakare: 11 Zvinonaka Zvinotsiva PaCoconut Mukaka

CV

Mukaka wakasimbiswa unobatsira kudzivirira kuperevedza kwezvokudya zvinovaka muviri, kukurudzira kukura kune utano muvana, uye kuwedzera mapfupa uye simba.

Zvinogona kukanganisa

Kunyange zvazvo mukaka wakasimbiswa uchibatsira zvikuru, pane zvimwe zvingangokanganisa kufunga nezvazvo.

Vatsvakurudzi vanofungidzira kuti zvikamu zviviri kubva muzvitatu zvehuwandu hwepasi rose hachina kushivirira lactose uye saka haigoni kunyatsogaya shuga muzvigadzirwa zvemukaka. Vanhu vane chirwere ichi vanowanzosangana nemanyoka uye mamwe matambudziko emudumbu mushure mekudya mukaka kana zvigadzirwa zvemukaka ().

Kana iwe uri lactose usingashiviriri kana kuita zvakaipa kune zvigadzirwa zvemukaka, unofanirwa kudzivirira mukaka wakasimbiswa kana kusarudza zvigadzirwa zvisina lactose. Kana uine allergy yemukaka, unofanirwa kudzivisa zvigadzirwa zvemukaka zvachose.

Zvisinei, unogona kusarudza mukaka wakasimbiswa, wakadai soy kana almond mukaka.

Pamusoro pezvo, kusimbaradza hakurevi hazvo kuti chikafu chine hutano.

Semuenzaniso, inogona kupfumiswa nevhitamini A uye D semukaka chena. Asi kazhinji inotakurwa neshuga uye zvinowedzera uye inofanira kupedzwa zvine mwero ().

Pakupedzisira, kusarudza mukaka wakasimbiswa usina mafuta unogona kuvhiringidza kubatwa kwevhitamini A uye D. Aya mavhitamini anonyungudika uye anoda mafuta panguva yekudya kuti anyatsopinda (,).

CV

Vanhu vazhinji vane lactose vasingashiviriri uye vanofanirwa kudzivirira zvigadzirwa zvemukaka kana kusarudza zvigadzirwa zvisina lactose. Uyezve, zvokudya zvakasimbiswa hazvirevi hazvo kuti zvine utano, uye kunwa mukaka usina mafuta kunogona kudzivirira muviri wako kuti usatora mavhitamini anonyungudika zvakanaka.

Izvo zvakakosha

Mukaka wakasimbiswa une zvinovaka muviri zvakawedzerwa.

MuUnited States, mukaka unowanzozara mavhitamini A uye D. Zvisinei, zvichienderana nekwaunogara, mukaka unogona kusimbiswa nezvimwe zvinovaka muviri kana kuti kusiya usina kusimbiswa.

Kusimbisa kunogona kubatsira kuzadza mapundu ezvokudya, kudzivirira kushomeka kwesimbi muvana, uye kuwedzera kusimba kwemapfupa uye simba.

Nekudaro, kana iwe uri kana uine allergy yemukaka, unofanirwa kusarudza dzimwe nzira dzisina lactose kana dzisiri dzemukaka.

Verenga zvakare: 11 Zvinonaka Zvinotsiva PaCoconut Mukaka

Mukaka wakaora ndewei uye unogona kuunwa

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Tora mhepo yemukaka wakaora wakakwana kuti uparadze kunyange chishuwo chakashata, asi kana ukaona wakanamira mukatoni yomukaka, ungada kufunga kaviri usati waukanda.” Kusiyana nezvinofungwa nevakawanda, mukaka wakaora unogona kuva nenzvimbo mune yako inotevera yezvekudya. Tisingatauri, kushandisa mukaka wakaora mumabikirwo inzira yakanaka yekuderedza kudya kwekudya.

Nyaya ino inotsanangura kuti mukaka wakaora chii, kana usina ngozi kunwiwa, uye kuti ungaushandisa sei.

Mukaka wakaora

Chii chinonzi mukaka wakaora?

Le mukaka wakaora mhedzisiro yekukura kwebhakitiriya inokanganisa kunaka, kunaka uye kuumbwa kwemukaka.

Kubva mukupera kwema1800s, huwandu hukuru hwemukaka unogadzirwa nekutengesa hwakave pasteurized. Iyo pasteurization inouraya akawanda emhando dzinokuvadza dzebhakitiriya dzinozivikanwa, kusanganisira E. coli, Listeria, et Salmonella.

Zvisinei, pasteurization haibvisi marudzi ose ebhakitiriya. Uyezve, kana wangovhura katoni yemukaka, inoratidzirwa kune mamwe mabhakitiriya kubva kunharaunda. Nekufamba kwenguva, idzi nharaunda diki dzebhakitiriya dzinogona kuwanda uye pakupedzisira dzishatisa mukaka wako.

Verenga zvakare: 11 Zvinonaka Zvinotsiva PaCoconut Mukaka

Zviratidzo Kuti Mukaka Wako Waparara

Kana mukaka ukatanga kuparara, unoita kunhuhwirira kusingafadzi. Hwema hwakaoma kupotsa uye hunosimba nekufamba kwenguva.

Kuravira kunotangawo kushanduka, sezvo kutapira kwechisikigo kwemukaka mutsva kunokurumidza kutsiviwa neimwe inovava kana kuvava.

Kupiwa nguva yakakwana, kuumbwa uye ruvara rwemukaka wakaora zvichachinjawo. Inogona kutanga kuita slimy, gobvu magadzirirwo uye yakagomara yero ruvara.

Muyero wekuparara kwemukaka unoenderana nezvinhu zvakawanda, kusanganisira huwandu hwehutachiona hwehutachiona huripo, tembiricha yaichengeterwa mukaka, uye kuratidzwa kuchiedza ().

Kana usina chokwadi kana mukaka wako washata, tanga nekuhuhwihwidza. Kana isinganhuwidzi zvakanaka, edza kakunwa kadiki usati wadira girazi hombe kana kuwedzera kune yako.

Summary Mukaka unoparara nekuda kwekuwanda kwebhakitiriya izvo zvinokanganisa kunaka kwawo. Iwe unoziva mukaka wako wakaora kana uine kunhuwa kusingafadzi kana kuravira kana shanduko mukugadzirwa.

Verenga zvakare: Iwo 7 Hutano Hwakanyanya Kusarudzwa Mukaka

Verenga zvakare: 11 Zvinonaka Zvinotsiva PaCoconut Mukaka

Zvishoma zvakasiyana nemukaka wakavava

Mazwi ekuora uye kuvava anowanzo shandiswa zvakasiyana kutsanangura mukaka waenda wakashata, asi panogona kuve nemusiyano wakajeka pakati pezviviri izvi - zvichienderana nekuti ndiani waunobvunza.

Mukaka wakakanganiswa kazhinji unoreva mukaka wepasteurized unonhuhwirira uye unonaka zvakaipa nekuda kwekukura kwebhakitiriya rakapona pasteurization. Mazhinji emabhakitiriya aya haaonekwe seanobatsira kuhutano hwako uye anogona kukurwarisa ().

Kune rumwe rutivi, mukaka wakavava kazhinji unoreva zvakananga kune unpasteurized, iyo yakatanga kuvirisa zvakasikwa.

Sezvakangoita mukaka wakaora, kuviriswa kwemukaka mbishi kunoitika nekuda kwemarudzi akasiyana-siyana elactic acid-inogadzira mabhakitiriya, chikamu chidiki cheiyo chinoverengerwa uye chinogona kupa hutano hudiki hunobatsira ().

Izvo zvakati, mabhenefiti emukaka wakabikwa haapfuuri njodzi dzawo. Kazhinji hazvikurudzirwe kushandisa mukaka wakasvibira mune chero chimiro - chitsva kana chakasviba - nekuda kwenjodzi huru yechirwere chekudya ().

Summary Mukaka wakaora kazhinji unoreva mukaka usina pasteurized washata, ukuwo mukaka wakavava uchireva mukaka mbishi watanga kuvira.

Ngozi dzekunwa mukaka wakaora

Vanhu vazhinji vanobva vabviswa nekunhuhwirira kwakashata uye kuravira kwemukaka wakaora, zvichiita kuti sarudzo yekunwa iri nyore.

Zvisinei, kunyange kana iwe uchikwanisa kudarika kuravira kusingafadzi, kunwa mukaka wakaora haisi pfungwa yakanaka. Inogona kukonzera chepfu yechikafu iyo inogona kutungamirira kune kusagadzikana kugaya zviratidzo, zvakadai sekurwadziwa kwemudumbu, kurutsa uye manyoka.

Haufanire kunetsekana kana ukangomedza kamwe kadiki kemukaka wakakanganisika, asi dzivisa kuunwa wakakura kana kuti une mwero.

Summary Kunwa mukaka wakaora kunogona kukonzera kusagadzikana kwekudya, sekurutsa, dumbu remudumbu uye manyoka.

Inogona zvakare kubatsira mukicheni

Kunyange usingafaniri kunwa mukaka wakaora, uri kure nekusabatsira.

Kana mukaka wako wasakara uye watanga kukwidibira, kuita mutete, kana kuita mold, zviri nani kuurasa. Zvakadaro, kana ingori zvishoma uye yakavava zvishoma, kune nzira dzakawanda dzekuishandisa.

Edza kushandisa mukaka wakashatiswa zvishoma mune imwe yeinotevera culinary application:

  • Bakery products. Tsiva mukaka wakaora nemukaka wenguva dzose, buttermilk, yoghurt, kana mumabikirwo akaita sekiki, mapakeke, scones, uye cornbread.
  • Soups uye stews. Mukaka mudiki wakaora unogona kubatsira kukora uye kuwedzera hupfumi kune soups, stews uye casseroles.
  • Vinaigrette. Shandisa mukaka wakavava kuti ugadzire saradhi yakashongedzwa senge ranch, Caesar, kana blue cheese.
  • Cheese shop. Shandisa mukaka wakavava kugadzira cottage yemusha kana chizi yemurimi.
  • Tenderize. Shandisa mukaka wakashama kumarinate uye kunyorovesa nyama kana. Unogonawo kunyudza zviyo zvisina kubikwa mukati kuti zvipfave.

Pamusoro pezvo, iwe unogona kuwedzera mukaka wakaora kumasiki epamba kana kugeza kuti upfave ganda rako. Zvakadaro, ungangoda kuisanganisa nemafuta akakosha kana zvimwe zvinonhuhwirira kana ukaona hwema hwakanyanyisa.

Summary Mukaka wakaora unogona kutsiva buttermilk kana sour cream muzvinhu zvakabikwa. Inogonawo kushandiswa kunyorovesa nyama kana kuwedzera kune soups, casseroles kana saladhi yekupfeka. Iwe unogona zvakare kuishandisa mune zvimwe zvizorwa application kupfavisa ganda rako.

Izvo zvakakosha

Le mukaka wakaora mhedzisiro yekuwedzera kwebhakitiriya inokonzera shanduko mukuravira, kunhuwa uye magadzirirwo.

Kuinwa kunogona kukurwarisa, asi kusabika nayo, chero ingori shoma.

Kushandisa mukaka wako wakaremara zvishoma nenzira itsva kunogonawo kukubatsira kuderedza kutambisa chikafu.

Nguva inotevera paunoona kuti iri mufiriji yako iri kutanga kuipa, usarase iko zvino. Pane kudaro, edza kuishandisa mumapakeke, makuki, kana semushonga wesobho uye stews.

Verenga zvakare: 11 Zvinonaka Zvinotsiva PaCoconut Mukaka

Verenga zvakare: Iwo 7 Hutano Hwakanyanya Kusarudzwa Mukaka

Iwo 7 Hutano Hwakanyanya Kusarudzwa Mukaka

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Mipata yemukaka yakaputika nemukaka nemukaka mune dzimwe nzira mumakore achangopfuura, uye kusarudza mukaka une hutano hausi wehuwandu hwemafuta chete.

Kunyangwe iwe uri kutsvaga zvinopfuura mukaka wemhou nekuda kwezvikonzero zveutano kana zvekudya zvaunofarira kana kungoda kuedza nesarudzo dzakasiyana, unogona kushamisika kuti ndeupi rudzi rwemukaka wakakunakira iwe.

Heano iwo 7 mukaka une hutano zvakanyanya uye dzimwe sarudzo dzekuwedzera pakudya kwako.

Mabhodhoro egirazi ane marudzi akasiyana emukaka

1. Hemp Mukaka

Mukaka wehemp unogadzirwa kubva pasi uye yakanyoroveswa mhodzi yehemp, iyo isina psychoactive chikamu che Cannabis sativa chirimwa.

Mbeu dzakapfuma muprotein uye omega-3 uye omega-6 unsaturated fatty acids. Saka, mukaka wehemp une huwandu hwepamusoro hwekudya uku kupfuura mamwe mukaka wezvirimwa.

A8 ounce (240 ml) kushandiswa kwemukaka wehemp inopa zvinotevera (1):

  • Calories: 60
  • Mapuroteni: 3 gramu
  • Carbohydrates: 0 gramu
  • Mafuta: 5 gramu
  • Phosphorus: 25% yeDaily Value (DV)
  • Calcium: 20% yeDV
  • Magnesium: 15% yeDV
  • Simbi: 10% yeDV

Mukaka wehemp hauna kana carbs, asi mamwe mabhureki anowedzera zvinotapira, izvo zvinowedzera carb yavo. Iva neshuwa yekutarisa chinongedzo label uye tenga hemp - uye chero imwe chirimwa-based mukaka - isina yakawedzera shuga.

Shuga inogona kunyorwa pane inongedzo label sebrown mupunga manyuchi, evaporated muto wenzimbe, kana shuga yenzimbe.

pfupiso

Mukaka wehemp unogadzirwa kubva mhodzi dze Cannabis sativa chirimwa. Kunyangwe chinwiwa chisina psychoactive mhedzisiro, chinopa akawanda ane hutano mafuta uye mapuroteni kupfuura mamwe emiti-based milks.

2. Oat Mukaka

Kunyangwe kunwa mukaka wakagadzirwa nekunyorovesa zviyo oats hakuna hutano hwakafanana nekudya mbiya yezviyo oats, ine hutano.

Mukaka weoat unotapira uye une macarbohydrates. Izvi hazvina kujairika nekuti ine soluble fiber, iyo inoita kuti oat mukaka uve creamier shoma.

Soluble fiber inotora mvura uye inoshanduka kuita gel panguva yekugaya, iyo inobatsira kunonoka kugaya uye kukuchengeta wakaguta kwenguva refu. Inogonawo kubatsira kudzikamisa shuga yako yeropa.

Uyezve, iyo soluble fiber mumukaka we oat inogona kuderedza cholesterol yako. Chidzidzo chemavhiki mashanu chevarume makumi mashanu nevaviri chakaratidza kuti kunwa oat mukaka kwakadzikisa LDL (yakaipa cholesterol) mazinga kana ichienzaniswa nekudzora kunwa (52).

Kunyangwe hutano hunogona kusiyana pakati pemhando uye kuti mukaka wakasimbiswa here kana kuti kwete, 8 oz (240 ml) inopihwa mukaka weoat ine zvinotevera:

  • Calories: 120
  • Mapuroteni: 3 gramu
  • Carbohydrates: 16 gramu
  • fibers: 2 gramu
  • Mafuta: 5 gramu
  • Vitamin B12: 50% yeDV
  • Riboflavin: 46% yeDV
  • Calcium: 27% yeDV
  • Phosphorus: 22% yeDV
  • Vhitamini D: 18% yeDV
  • Vhitamini A: 18% yeDV

pfupiso

Mukaka weOat wakakwira mumacarbohydrates kupfuura mamwe akawanda emiti yemiti, uye inewo yakawanda fiber. Yakawanda yefiber mu oats inonyungudika fiber, iyo ine akati wandei mabhenefiti ehutano, sekudzikisa yako cholesterol mazinga uye kukuchengetedza iwe wakazara kwenguva refu.

3. Mukaka weAlmond

Mukaka wemuarumondi unogadzirwa nekunyudza maarumondi mumvura, wobva wasanganisa nekudzvanya kunze kwakasimba.

Ndiyo imwe nzira inonaka kune isiri-mukaka wemukaka kune vanhu vasingagoni kushivirira kana kusarudza kusanwa mukaka wemukaka, asi hazvina kuchengeteka kana iwe une nut allergies.

Mukaka wearumondi usina kutapira wakaderera mumakoriyumu uye ushoma kwazvo mumacarbohydrates pane mukaka wemhou, zvichiita kuti ive sarudzo yakanaka kana uchitevera kudya kwakaderera-carb (3).

Cherechedza, zvisinei, kuti mhando dzakawanda dzine shuga yakawedzerwa. Gara uchitarisa iyo ingredient label uye dzivirira izvo zvinotapira.

Kunyangwe mukaka wemuarumondi uriwo sosi yakanaka ye antioxidant vhitamini E, yakaderera muprotein uye zvimwe zvakawanda zvinovaka muviri. Mhando dzakawanda dzakasimbiswa necalcium uye mavhitaminzi A uye D, asi huwandu hunogona kusiyana kubva pamhando kuenda kune brand.

Paavhareji, 8 oz (240 ml) yemukaka wearumondi usina kunyorova inopa zvinotevera (4):

  • Calories: 41
  • Mapuroteni: 1 giramu
  • Carbohydrates: 2 gramu
  • Mafuta: 3 gramu
  • Vitamin E: 50% yeDV

Mazhinji mabhureki ane zvinowedzerwa senge carrageenan kukora uye kudzivirira kuparadzana.

Pane gakava pamusoro pekuti carrageenan inosimudzira kuzvimba kwemukati uye kukuvara. Zvakangodaro, kutsvagisa kwakawanda pamusoro pecarrageenan uye hutano hwehutu hwakaitwa mumhuka nemarabhoritari (5,6).

pfupiso

Mukaka wemuarumondi wakanaka kutsiva mukaka usiri wemukaka, asi mukudya wakasiyana kwazvo nemukaka wemhou. Kana iwe uchitsvaga yakaderera carb yemukati, iva nechokwadi chekusarudza isina kuomeswa brand.

4. mukaka wekokonati

Mukaka wekokonati unotorwa kubva munyama chena yekokonati. Iine kunhuhwirira kwakanaka uye yakanaka-isina mukaka pane imwe nzira yemukaka isina njodzi kune avo vane nut allergies.

Mukaka wekokonati wakawanda wakaputirwa mumakatoni unosanganiswa nemvura kuti uupe kuwirirana kwakafanana nemukaka wemhou. Iyo inotova neprotein shoma pane mukaka wearumondi, asi mhando dzakawanda dzakasimbiswa nezvimwe zvinovaka muviri.

Uyezve, mukaka wekokonati wemumagaba unowanzogadzirirwa zvinangwa zvekubika. Inowanzo kuve yakakwira mumafuta, isina kusimbiswa, uye ine yakasarudzika yakasarudzika coconut flavour.

Ma8-ounce (240 ml) kunwa chinwiwa chekokonati chisina kunyorova chinopa zvinotevera (7):

  • Calories: 46
  • Mapuroteni: kwete
  • Carbohydrates: 1 giramu
  • Mafuta: 4 gramu

Mukaka wekokonati wakakora kudarika mamwe mukaka wemiti, asi iyo yepakati-cheni triglycerides (MCTs) mukokonati yakabatanidzwa kune mamwe mabhenefiti ehutano hwemoyo, senge yakaderera HDL (yakanaka) cholesterol mazinga.

Mamwe mabhureki anopfumiswawo nezvinovaka muviri zvakaita sevhitamini B12, D uye A, pamwe nemamwe mamineral. Rudzi uye huwandu hwezvikafu zvakawedzerwa zvinogona kusiyana kubva pamhando nemhando. Saka iva nechokwadi chekuenzanisa mavara.

pfupiso

Mukaka weCoconut une chiedza chakareruka, chekupisa uye inzvimbo yakachengeteka yemukaka isina mukaka kune vanhu vane nut allergies. Nemhaka yokuti kokonati ndiyo inopa hutano hweMCTs, kunwa mukaka wekokonati kunogona kuwedzera yako HDL cholesterol (yakanaka cholesterol) mazinga.

5. Mukaka wemombe

Mukaka wemhou ndiwo unodyiwa zvakanyanya mukaka wemhou uye tsime rakanaka reprotein yemhando yepamusoro (8).

Zvakasikwa zvakapfuma mu calcium, B mavitamini uye akawanda mamineral. Inowanzowedzerwawo nevhitamini A uye D, zvichiita kuti zvive zvokudya zvinovaka muviri zvevana nevakuru (8).

Ma8-ounce (240 ml) kupihwa mukaka wakakwana anopa zvinotevera (9):

  • Calories: 149
  • Mapuroteni: 8 gramu
  • Carbohydrates: 12 gramu
  • Mafuta: 8 gramu
  • Vhitamini D: 24% yeDV
  • Calcium: 28% yeDV
  • Riboflavin: 26% yeDV
  • Phosphorus: 22% yeDV
  • Vitamin B12: 18% yeDV
  • Selenium: 13% yeDV
  • Potassium: 10% yeDV

Zvisinei, puroteni mumukaka wemhou chinhu chinowanzoitika. Vana vazhinji vanokura kubva mazviri, asi vamwe vanhu vanorwara kweupenyu hwese uye havadi kunwa ichi uye chikafu chine icho (3).

Pamusoro pezvo, inofungidzirwa kuti 65% yevagari vane imwe nhanho yekunetseka kugaya lactose, rudzi rweshuga inowanikwa mumukaka wemhou (10).

pfupiso

Mukaka wemhou wenguva dzose inzvimbo yakanakisisa yekudya, asi nekuda kwekusagadzikana kwelactose kana mukaka weprotein allergies, vanhu vazhinji vane dambudziko rekugaya kana kuti vanofanira kuzvidzivirira zvachose.

6. A2 mukaka

Inenge 80% yeprotein yemukaka wemhou inobva ku casein. MuUnited States, mhou zhinji dzemukaka dzinoburitsa mukaka une mhando mbiri dzecasein: A1 beta-casein uye A2 beta-casein.

Kana A1 beta-casein ikagayiwa, peptide inonzi beta-casomorphin-7 (BCM-7) inogadzirwa. Inobatanidzwa nezviratidzo zvekugaya zvakafanana neyekusagadzikana kwelactose mune vamwe vanhu, kusanganisira gasi, kuputika, kuvimbiswa uye manyoka (11).

Dzimwe mhou dzemukaka dzinobudisa mukaka unongova neA2 beta-casein, iyo isingagadziri BCM-7 peptide. Iyo A2 Dairy Company inotengesa mukaka weA2 senzira iri nyore kugaya (12).

Chidzidzo chidiki chevanhu makumi mana nevashanu vane self-reported lactose kusashivirira kwakaratidza kuti A45 mukaka waive nyore kugaya uye wakakonzera kushomeka kwekusagadzikana, zvichienzaniswa nemukaka wemhou wenguva dzose (2).

Kunze kwecasin, mukaka weA2 unofananidzwa nemukaka wemhou wenguva dzose. Kunyange zvazvo isiri sarudzo yakanaka kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge rwakaita mapuroteni emukaka kana lactose isingashiviriri, zvakakosha kuedza kana iwe uchinge uine zvinyoro kugaya zvekudya mushure mekunwa nguva dzose mukaka wemhou.

pfupiso

Mukaka weA2 unongova neA2 beta-casein uye vamwe vanhu vanoona zviri nyore kugaya kupfuura mukaka wemombe. Zvisinei, haisi sarudzo yakanaka kana iwe ukaonekwa kuti une mukaka weprotein allergy kana lactose kusagadzikana.

7. Soy Mukaka

Mukudya kunovaka muviri, mukaka wesoya uri padyo nemukaka wemhou. Izvi zvinodaro nekuti soya ndiyo yakanakisa sosi yeprotein yakakwana uye inosimbiswa kuitira kuti chimiro chayo chekudya chifanane neicho chemukaka (3).

Soy isarudzo huru kana iwe uchidzivirira mukaka asi uchida chinwiwa chemukaka chakakwirira muprotein.

Masere-ounce (240 ml) kushandiswa kwemukaka wesoya usina shuga unopa zvinotevera (8):

  • Calories: 105
  • Mapuroteni: 6 gramu
  • Carbohydrates: 12 gramu
  • Mafuta: 4 gramu
  • Vitamin B12: 34% yeDV
  • Calcium: 30% yeDV
  • Riboflavin: 26% yeDV
  • Vhitamini D: 26% yeDV
  • Phosphorus: 10% yeDV

Soya bhinzi yanga iri nyaya yemakakatanwa nekuti soya bhinzi zhinji dzinorimwa muUnited States dzakagadziridzwa kuti dzirambe mushonga wesora glyphosate.

Nekudaro, kugarodyiwa kwechikafu chesoya kwakabatana nehutano hunobatsira, kusanganisira yakagadziridzwa cholesterol uye BP.

Pamusoro pezvo, kunyangwe zvichinzi soya inogona kuwedzera njodzi yegomarara rezamu nekuti inotevedzera estrogen mumuviri, zvidzidzo zvesainzi zvinoratidza kuti inogona kuderedza njodzi iyi (15).

Mamwe mabhureki anoburitsa organic soy mukaka, wakagadzirwa kubva kune asiri-genetically modified (asiri-GMO) soya bhinzi uye isina zvakajairika mishonga yekuuraya zvipembenene nesora.

pfupiso

Kana iwe uchitsvaga asiri wemukaka anotsiva ane mapuroteni uye ane hutano padyo nemukaka wemhou, funga soy mukaka. Kunwa mukaka wesoya kunogonawo kubatsira kuderedza cholesterol yako, BP, uye ngozi yekenza yemazamu.

Chinonyanya kukosha

Wese mukaka nemukaka zvinotsiva zvinopa hutano hwakasiyana-siyana, sekudzikisa cholesterol yako, kuwedzera yako antioxidant kudya, kana kudzivirira kubva kune allergies uye kusashivirira.

Zano rakanaka rinogona kunge riri rekusanganisa marudzi emukaka waunonwa. Nenzira iyi iwe unowana zvakanakisa kubva kune yega yega, kunyanya kana iwe ukazvidya pamwe nekudya kune hutano uye kwakakwana.

Rangarira kutsvaga zvinhu zvakaita seshuga yakawedzerwa kana zvinowedzerwa zvisingadiwe pamavara uye dzivirira izvo zvine zvinowedzerwa zvisingadiwe.

Kunze kwemukaka wesoya, mukaka wezvirimwa une mapuroteni mashoma uye zvimwe zvinovaka muviri kupfuura mukaka wemhou. Kunyange zvazvo izvi zvingave zvisinganyanyi kunetseka kune vanhu vakuru nevana vakwegura, unofanira kubvunza chiremba wevana vako kuti uone kana mukaka wezvirimwa wakakodzera vana vadiki.

Pane nguva yakanaka here yekunwa mukaka

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Maererano nemishonga yeAyurvedic, imwe nzira yehutano ine midzi muIndia, mukaka wemhou unofanirwa kudyiwa manheru (1).

Izvi zvinodaro nekuti chikoro cheAyurvedic chepfungwa chinotora mukaka seunoraramisa uye unorema kugaya, zvichiita kuti usakodzere sechinwiwa chemangwanani.

Zvakadaro, unogona kushamisika kana paine humbowo hwesainzi hunotsigira chirevo ichi - kana kunwa mukaka pane dzimwe nguva dzezuva kunogona kubatsira zvichienderana nezvinangwa zvehutano hwako.

Nyaya ino inoongorora kana nguva ichikosha pakunwa mukaka.

Musikana wechidiki achidya chikafu nekunwa mukaka

Kutora nguva kune basa here?

Mune zvimwe zviitiko, kunwa mukaka panguva yakatarwa kunogona kukubatsira kuti uwane rubatsiro rwakanyanya.

Zvehutano hwese

Mukaka unopa hutano hwakasiyana-siyana hunovaka muviri, uye kunwa girazi panguva yekudya inzira iri nyore yekuvawedzera pakudya kwako.

Chokwadi, 1 kapu (240 ml) yemukaka wese ine (2):

  • Calories: 149
  • Mapuroteni: 8 gramu
  • Mafuta: 8 gramu
  • Carbohydrates: 12 gramu
  • Calcium: 21% yeDaily Value (DV)
  • Magnesium: 6% yeDV
  • Potassium: 7% yeDV
  • Vhitamini D: 16% yeDV

Iyo calcium mumukaka inosimudzira kukura kwemapfupa, nepo magnesium uye potasium zvakakosha pakudzora BP. Ichi chinwiwa chinowanikwa kwose kwose chinewo macalorie mashoma asi ane mapuroteni akawanda (3, 4).

MuUnited States, zvigadzirwa zvemukaka zvakawanda zvakasimbiswa nevhitamini D, chimwe chikafu chinokurudzira hutano hwemapfupa nekubatsira muviri wako kutora calcium. Nekudaro, hadzisi nyika dzese dzinosimbisa zvigadzirwa zvemukaka (3).

Zvisinei, hapana tsvakurudzo inoratidza kuti pane nguva chaiyo yekunwa mukaka kuti uwane hutano hwakanaka.

Kuderedza uremu uye kuwana mhasuru

Sezvo mukaka wakapfuma muprotein, unogona kukurudzira kuderedza uremu uye kuvaka tsandanyama.

Zvikafu zvine mapuroteni semukaka zvinogona kuwedzera uremu nekuvandudza metabolism uye kuwedzera kuzara mushure mekudya, izvo zvinogona kutungamira mukudzikira kwezuva nezuva calorie kudya (5, 6).

Uyezve, kunwa mukaka mushure mekushanda kunosimudzira kukura kwemhasuru uye kunatsiridza kuumbwa kwemuviri (8, XNUMX).

Ongororo yemwedzi mitatu yevakadzi vechidiki gumi yakaratidza kuti avo vakanwa mukaka usina mafuta mazuva mashanu pavhiki mushure mekudzidziswa kwesimba vaiva nekuvandudzwa kukuru mumhasuru uye kurasikirwa kwemafuta, zvichienzaniswa nevaya vasina kunwa mukaka (10).

Kubva pamigumisiro iyi, nguva yakanakisisa yekunwa mukaka kuti ikurudzire musimba kukura uye kuora muviri kunoratidzika kunge kwakananga mushure mekurovedza muviri.

Nekudaro, ramba uchifunga kuti kunwa wakawandisa wemukaka kunogona kukonzera uremu nekuda kwekunyanya kudya kwekoriori (9).

Kuvandudza kugaya

Vamwe vanhu vanodavira kuti mukaka unobatsira kugaya, kunyange zvazvo uchapupu hwesainzi husingatsigiri pfungwa iyi.

Nokudaro, hazvikurudzirwi kunwa mukaka mukati mezuva kuti ubatsire kugaya. Zvakadaro, unogona kuedza kuinwa nekudya kuti uone kana ukaona mutsauko.

Nekudaro, zvimwe zvigadzirwa zvemukaka zvakaviriswa, zvinosanganisira yogati uye kefir, zvinogona kutsigira kugaya uye hutano hwematumbo. Izvi zvinhu zvine probiotics, kana mabhakitiriya anobatsira, anotsigira gut microbiome (10, 11).

pfupiso

Hapana nguva inokurudzirwa yekunwa mukaka kuti uwane hutano hwakanaka. Zvisinei, kana uri kutarisa kuderedza uremu kana kuvaka tsandanyama, zvidzidzo zvinoratidza kuti zviri nani kunwa mukaka mushure mekushanda.

Mamwe mapoka anofanira kuganhurira kana kudzivisa mukaka zvakazara

Vanhu vane lactose kusashivirira kana kuti dairy allergy vanofanira kudzivisa mukaka.

Kusagadzikana kweLactose kusakwanisa kugaya shuga huru mumukaka. Mamiriro aya anoita kuti munhu aite gasi, kuzvimba, uye kuita manyoka (12).

Pamusoro pezvo, vanhu vane chirwere cheshuga kana kutadza kutonga shuga muropa vangangoda kudzikisira kutora kwavo mukaka. Sezvo mukaka uine lactose, rudzi rweshuga, unogona kuwedzera shuga muropa (13).

Kana iwe uchidzikamisa kudya kwako kwemukaka, unogona kusarudza kubva kune akati wandei zvirimwa-based mukaka dzimwe nzira, kusanganisira almond, soy, cashew, uye hemp mukaka. Iwe unogona kutsvaga mhando dzisina sweetened uye dzisina zvisingakoshi zvinowedzera.

pfupiso

Vanhu vane lactose kusashivirira kana mukaka allergies vanofanira kudzivisa mukaka. Nzira dzakawanda dzisiri dzemukaka, kusanganisira soy uye almond milks, dziripo.

Chinonyanya kukosha

Mukaka wemhou chinwiwa chine chikafu chinopa mapuroteni, calcium uye zvimwe zvinovaka muviri.

Hapana tsvakurudzo inoratidza kuti unofanira kunwa mukaka chero nguva kuti uwane hutano hwakanaka. Zvisinei, kumwe kuongorora kunoratidza kuti kuinwa wapedza maekisesaizi kunogona kubatsira vaya vanoda kuderedza uremu kana kuvaka tsandanyama.

Pakazara, nguva yakanakisa yekunwa mukaka inoenderana nezvinangwa zvako uye zvaunoda.

Buffalo Mukaka: Zvese Zvaunoda Kuziva

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Mukaka wenyati : Kugadzirwa kwemukaka kwepasi rose kunobva kumombe, nyati, mbudzi, hwai nengamera, nemukaka wenyati uri rudzi rwechipiri rinodyiwa zvakanyanya mushure memukaka wemhou ().

Kungofanana nemukaka wemhou, mukaka wenyati une hutano hwepamusoro uye unoshandiswa kugadzira zvigadzirwa zvemukaka zvakaita sebhota, yogati, chizi uye ice cream.

Chinyorwa ichi chinoongorora zvakanakira nekuipira mukaka wenyati, uye kuti unofananidzwa sei nemukaka wemhou.

Nyati pabani
Mukaka wenyati

Chii chinonzi mukaka wenyati?

Nyati - kana Nyati nyati - imhuka dzinoyamwisa, zvinoreva kuti mazamu avo anobudisa mukaka kuti adyise vana vavo. Mune dzimwe nyika, vanotengeswa nokuda kwezvinangwa zvokutengeserana.

Kunyange zvazvo kune marudzi akawanda enyati, nyati yemumvura ndiyo inonyanya kubatsira mukugadzirwa kwemukaka pasi rose ().

Nyati dzemumvura dzakakamurwa kuita mhando dzenzizi nemachakwi. Rwizi Nyati ndirwo rwunoita huwandu hwekugadzirwa kwemukaka, nepo nyati yemachakwi ichinyanya kushandiswa semhuka yekudhonza ().

India nePakistan zvinogadzira inenge 80% yemukaka wese wenyati pasi rose, ichiteverwa neChina, Egypt neNepal, uko kunowanikwa nyati dzemukaka dzakawanda kupfuura mhou (, ).

Iwe uchawanawo nyati dzemukaka muMediterranean, kunyanya muItaly, uko mukaka wavo unonyanya kushandiswa kugadzira cheese (,).

Mukaka weBuffalo une mapuroteni akakwirira uye mafuta, achiupa hupfumi, hunyoro, hwakakwana pakugadzira bhotela, kirimu uye ().

pfupiso

Mukaka weBuffalo chigadzirwa chemukaka chine kirimu chinogadzirwa kubva kunyati yemvura. India nePakistan dzinogadzira mukaka wenyati wakanyanya kudarika pasi rose.

Mukaka wenyati vs mukaka wemombe

Zvose mukaka wenyati nemukaka wemhou zvinovaka muviri zvikuru uye zvinopa huwandu hwakawanda hwevhitamini nemaminerari, asi mukaka wenyati une kudya kwakawanda uye macalorie pakushanda.

Pazasi pane kuenzanisa pakati pekapu imwe (1 ml) yenyati nemukaka wemhou yese (, ,):

Mukaka wenyatiMukaka wemombe wese
Calories237149
Eau83%88%
Carbohydrate12 gramu12 gramu
Mapuroteni9 gramu8 gramu
girisi17 gramu8 gramu
Lactose13 gramu11 gramu
karusiyamu32% yeDaily Value (DV)21% yeDV

Mukaka wenyati une mapuroteni akawanda, mafuta uye lactose kupfuura mukaka wemhou.

Kushandisa mukaka une mapuroteni akawanda kunowedzera manzwiro ako ekuzara. Izvi zvinogona kubatsira kuderedza kudya kwezuva rose, kukubatsira iwe nemafuta emuviri).

Kune rumwe rutivi, kana iwe uchida kuderedza kudya kwako kwemafuta kana kuva nekusagadzikana kwelactose, kusarudza mukaka wemhou zvingava nani.

Mukaka wenyati unewo mavhitamini akawanda nemamineral. Inopa 41% yeDV yephosphorus, 32% yeDV yecalcium, 19% yeDV yemagnesium uye 14% yeDV yevhitamini A, zvichienzaniswa ne29%, 21%, 6% uye 12%. mumukaka wemhou, maererano (, ).

Zvakakoshawo kuziva kuti nekuti nyati dzinonyanya kushandura beta-carotene - antioxidant ine ruvara rweyero yakasiyana - kuita vhitamini A, mukaka wadzo wakachena kupfuura mukaka wemhou (,).

Pakupedzisira, nekuti mukaka wenyati wakadzikira mumvura asi wakanyanya kukora, une mukora wakakora unokodzera kugadzirwa kwezvakakora zvemukaka zvakaita sebhota, ghee, chizi, nekirimu.

pfupiso

Mukaka wenyati une mafuta akawanda, mapuroteni, lactose, mavhitaminzi nemamineral kupfuura mukaka wemhou. Iyo yakachena zvakare uye ine kusimba kwakakora, zvichiita kuti ive yakakwana pakugadzira-yakazara-mafuta emukaka zvigadzirwa.

Zvakanakira kunwa mukaka wenyati

Zvidzidzo zvinoratidza kuti mukaka wenyati unogona kunge uine hutano hwakawanda.

Inogona kutsigira hutano hwemapfupa

Mukaka weBuffalo unopa huwandu hwakawanda hwecalcium, mineral inodiwa pakukura kwemapfupa. Ichowo chitubu checasein-yakatorwa peptides inogona kutsigira hutano hwemapfupa uye kuderedza ngozi yako ye osteoporosis, mamiriro ezvinhu anoratidzwa nefupa kupera simba uye kuwedzera kwengozi yekuputsika ().

ipuroteni hombe inowanikwa mumukaka, inoverengera inosvika 89% yehuwandu hweprotein yemukaka wenyati ().

Zvidzidzo mumakonzo zvinoratidza kuti mamwe mapeptide anotorwa necasein anogona kuwedzera kusimba kwemapfupa uye simba, kuvandudza kugadzirwa kwepfupa, uye kuderedza kuputika kwepfupa - nzira yekusunungura minerals kubva mumapfupa kupinda muropa (,).

Kunyangwe mhedzisiro iyi iri kuvimbisa kurapwa kweosteoporosis, tsvakiridzo yakawanda inodiwa kuona izvi zvinokonzeresa muvanhu.

Inogona kupa antioxidant basa

Kufanana nezvimwe zvigadzirwa zvemukaka, mukaka wenyati une antioxidant zvimiro nekuda kwevhitamini, zvicherwa uye bioactive komisheni.

Antioxidants mamorekuru anorwisa mahara radicals, boka remakomponi ane zvinokuvadza pamuviri wako zvakabatanidzwa kune zvimwe zvirwere.

Chidzidzo chechubhu chekuyedza chakaona kuti iyo yakazara antioxidant simba yemukaka wenyati yaive pakati pe56 ne58 muzana, zvichienzaniswa ne40 kusvika 42 muzana yemukaka wemombe. Iyo yakakwira antioxidant simba yemukaka wenyati yakanzi ndeyepamusoro (MUFA) yemukati ().

Saizvozvowo, imwe ongororo yakawana kuti mafuta emukaka wenyati anopa zvishoma zve phenolic compounds uye mavhitaminzi anonyungudika nemafuta, kusanganisira mavhitaminzi A uye E, ose ane simba re antioxidant properties ().

Inogona kuvandudza hutano hwemoyo

Beta-lactoglobulin uye potassium mumukaka wenyati inogona kubatsira kuderedza kukwira kweropa.

Beta-lactoglobulin ndiyo yekutanga uye yakakosha sosi yebioactive makomisheni ane hukama nehutano hwakanaka ().

Ongororo yechubhu yekuyedza yakawana kuti beta-lactoglobulin mumukaka wenyati inhibits angiotensin-inoshandura enzyme - enzyme inowedzera BP nekudzora tsinga dzeropa - nekudaro ichideredza BP.

Pamusoro pezvo, potassium ndiyo yakakosha mineral inobatanidzwa mukudzora kweropa, uye mukaka wenyati une yakakwira potassium yemukati, ichipa 9% yeDV pa8 ounces (244 ml) inoshumira (, , ).

pfupiso

Mukaka weBuffalo wakapfuma mubioactive makomisheni anogona kutsigira hutano hwemapfupa nemoyo uye kudzivirira muviri wako kubva mukushushikana kweoxidative.

Zvinogona kukanganisa

Tsvagiridzo pamusoro pekukuvadza kwekunwa mukaka wenyati haisati yakwana.

Vamwe vanotenda kuti kana uine (CMA), mukaka wenyati unogona kunge uchitsiva allergies, asi vamwe vasingabvumirani.

Yakajairika mukaka wemhou inokonzeresa inosanganisira casein pamwe nealpha- uye beta-lactoglobulin. Mamwe mapuroteni - akadai semhando dzakasiyana dze immunoglobulin (Ig) kana bovine serum albumin - inogonawo kukonzera kusawirirana mune vamwe vanhu ().

Chidzidzo chekuenzanisa zvirimo zvecasin uye kuumbwa kwemukaka wemhou, mbudzi, hwai uye nyati yakaratidza kuti mutsauko pakati pemukaka wemhou nemukaka wenyati wakaita kuti wekupedzisira asaite allergenic ().

Zvakadaro, tsvagiridzo yeIgE-mediated allergy - rudzi rweIg - kumapuroteni emukaka wemhou inogona kuratidza neimwe nzira, sekuongororwa kwevanhu makumi maviri nevana vane CMA yakatemerwa kuti mukaka wenyati waive wakanaka kune IgE-mediated reaction mu24% yezviitiko zvakaedzwa () .

Kutsvakurudza kwechinyakare kunoratidza kuti izvi zvinogona kunge zvakakonzerwa nekuyambuka-reactivity pakati pemhando mbiri dzemukaka, sezvo masoja ekudzivirira chirwere evanhu anokonzera kusawirirana kwemukaka wemhou anogonawo kuziva mapuroteni emukaka wenyati, nokudaro achipindurawo kwavari.

Pakazara, kutsvagisa kwakawanda kuchiri kudikanwa pachinhu ichi.

pfupiso

Vanhu vasingawirirani nemukaka wemhou vanogonawo kusawirirana nemukaka wenyati, kunyange zvazvo tsvakurudzo ichiri mhenyu.

Izvo zvakakosha

Kunyange zvazvo mukaka wenyati usina mukurumbira muAmerica semukaka wemhou, ndiwo rudzi rukuru rwemukaka unodyiwa munyika dzakawanda dzeSouth Asia.

Iine hutano hwepamusoro, huchipa mapuroteni akawanda, mavitamini nemaminerari kupfuura. Pamusoro pezvo, ine makomisheni anobatsira anogona kupa kudzivirirwa kwe antioxidant uye hutano huri nani hwemapfupa uye moyo.

Zvisinei, yakakwirawo mumafuta, lactose, uye makorikori kana ichienzaniswa nemukaka wemhou uye inogona kukonzera kusawirirana kwakafanana kana uine CMA.

Iwe unogona kuwana mukaka wenyati mune zvakawanda zvinogadzirwa nemukaka, zvakadai sebhota, ghee, zvakasiyana-siyana zvechizi, uye ice cream.

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