Yu kin bay paket kaw milk bak we yu go na supamakit, ɔ yu kin luk di nyu tin dɛn lɛk amɔnd milk ɛn soya milk? Infakt, dis tɛm ya, wi de si bɔku pipul dɛn de tɔn to plant-based milk instead of kaw milk. So tide, mek wi tok abaut di wan we pipul laik pas evri oda wan, ‘almond milk’. Yu tink se dis rili fayn fɔ wi bɔdi? Udat i rili fayn fɔ? Lɛ wi ɔndastand ɔl dis kɔrɛkt wan ɛn simpul wan.
Fɔ tɔk am simpul wan, wetin na amɔnd milk?
I rili simpul. Amɔnd milk na drink we dɛn kin mek bay we dɛn miks amɔnd ɛn wata. Dis nɔto animal milk, bɔt na plant-based milk. Di big ɛn impɔtant tin bɔt am na dat i nɔ gɛt laktɔs .
Naw yu go de wɔnda wetin na laktɔs. Laktoz na wan kayn shuga we de insay animal milk, lɛk kaw in milk. Sɔm pipul dɛn kin gɛt prɔblɛm fɔ digest dis laktɔs. Wi kin kɔl am `Laktoz Intolɛreshɔn`. Na dat mek we pɔsin drink kaw in milk, i kin mek pɔsin blo, i kin fil pen na in bɛlɛ, ɛn i kin mek i gɛt dayarɛa. So amɔnd milk na fayn ɔda tin fɔ dɛn kayn pipul dɛn ya. Dɔn bak, pipul dɛn we nɔ de yuz ɛni animal prodak (Vegan) kin yuz amɔnd milk bɔku.
Wetin rili de insay amɔnd milk we dɛn bay na stɔ?
If wi luk di lɛbl pan di amɔnd milk paket we wi de bay na di stoa, wi go si se i gɛt ɔda tin dɛn apat frɔm amɔnd ɛn wata.
- Vitamin ɛn minral: Bɔku brand dɛn kin ad tin dɛn lɛk kalsiɔm, vaytamɛn D, ɛn vaytamɛn E. Dis kin mek di nyutrishɔn valyu go ɔp.
- Shuga: Sɔm kayn dɛn dɔn ad shuga ɔ ɔda tin dɛn we de mek pɔsin swit fɔ mek i swit. Dɛn rayt dɛn tin ya "Sweetened."
- Stabilizers: Dɛn kin ad dɛn tin ya to milk fɔ ɛp am fɔ kɔd, fɔ de smol, ɛn fɔ mek i kɔntinyu fɔ de fɔ lɔng tɛm.
If yu de bay amɔnd milk, i bɛtɛ fɔ pik di kayn we se "Unsweetened" (we nɔ gɛt shuga) ɛn "Fortified" (wit ad vaytamɛn ɛn minral) .
Naw lɛ wi luk di big difrɛns pan nyutrishɔn bitwin amɔnd milk we dɛn swit ɛn we nɔ swit.
| Infɔmeshɔn bɔt it (1 kɔp) . | Nɔ swit | I dɔn swit |
|---|---|---|
| Kalori dɛn we yu kin gɛt | Na lɛk 40 ia so | Na lɛk 73 ia so |
| Protɛin we de mek pɔsin gɛt | 1 gram | 1 gram |
| Kabohaydrɛt dɛn | 1 gram | 13 gram |
| Suga | 0 gram dɛn | 12 gram |
Frɔm dis tebul, yu go si ɔmɔs kalori ɛn ɔmɔs shuga ɛni kayn shuga we dɛn ad gɛt.
Wetin na di wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i drink amɔnd milk?
If dɛn pik am di rayt we, amɔnd milk de gi wi bɔku bɛnifit dɛn.
- Rich wit Vitamin E: Amɔnd milk na gud sɔs fɔ Vitamin E. Vitamin E na pawaful antiɔksidant we rili impɔtant fɔ wi imyun sistɛm ɛn blɔd vesel dɛm. Dɛn antiɔksidant ya de protɛkt wi sɛl dɛn frɔm fri radikal dɛn we de pwɛl dɛn.
- Kalsiɔm fɔ Bɔn Wɛlbɔdi: Bɔku amɔnd milk dɛn we de na stɔ dɛn dɔn ad kalsiɔm. Kalsiɔm impɔtant fɔ mek wi bon dɛn strɔng. Dis kin ɛp bak fɔ protɛkt yusɛf frɔm sik dɛn lɛk ɔstioporosis.
- I nɔ gɛt bɔku kalori ɛn kabɔhaydrɛt: di amɔnd milk we nɔ swit gɛt bɔku kalori ɛn kabɔhaydrɛt we yu kɔmpia am wit kaw milk. So, na fayn opshɔn fɔ di wan dɛn we de tray fɔ kɔntrol dɛn wet ɛn di wan dɛn we gɛt dayabitis (`Dayabetes Mellitus`) bikɔs i nɔ de mek di blɔd shuga go ɔp wantɛm wantɛm.
- Gud fɔ di at: Almɔnd de ɛp fɔ ridyus bad kɔlɔstrel (`LDL`) ɛn inkrisayz gud kɔlɔstrel (`HDL`) lɛvɛl na wi bɔdi. So, dɛn kin ɛp indaykt wan pan at wɛlbɔdi.
Di difrɛns bitwin amɔnd milk, kaw milk, ɛn ɔt milk
Lɛ wi luk di difrɛns bitwin dɛn tri kayn milk ya na dis tebul.
| Kwaliti | Almond milk (we nɔ gɛt shuga) . | Kaw in milk (we nɔ gɛt bɔku fat) . | Oat milk (we nɔ gɛt shuga) . |
|---|---|---|---|
| Protein (fɔ wan kɔp) . | 1 gram (rili smɔl) . | 8 gram (rili ay) . | 3-4 gram (mɔdaret) . |
| Kalori dɛn we yu kin gɛt | I nɔ pas dat (40) . | Tumɔs (100-120) . | Tumɔs (120) . |
| Laktɔs we dɛn kɔl | Nɔ | De na | Nɔ |
Di bad tin dɛn ɛn tin dɛn we yu fɔ tink bɔt
Apat frɔm di bɛnifit dɛn, sɔm tin dɛn de we wi fɔ no bɔt we wi de yuz amɔnd milk. Dɛn tin ya rili impɔtant.
1. Rili low protin intake
Dis na di big prɔblɛm we amɔnd milk gɛt. As yu si na di tebul we de ɔp, amɔnd milk gɛt smɔl prɔtin we yu kɔmpia am wit kaw milk. Protein impɔtant fɔ mek wi bɔdi gro ɛn bil mɔsul dɛn. So, if yu yuz amɔnd milk insted ɔf kaw milk, yu nid fɔ tek tɛm mɔ fɔ mit di prɔtin we yu nid frɔm ɔda it dɛn.
2. I nɔ fayn fɔ pikin dɛn
Nɔ ɛva gi amɔnd milk to pikin dɛn we nɔ rich wan ia yet. Almɔnd milk nɔ gɛt inof prɔtin, fat, ɛn ɔda tin dɛn we go mek dɛn gro. di mama in milk na di bεst it fכ bebi dεm, εn כda kayn milk dεm fכ כnli כnda di advays we kwalifay dכkta in advays, if nid de.
3. Nat Alɛji
If yu gɛt alɛji fɔ amɔnd ɔ ɔda nɛt, we yu drink amɔnd milk kin mek yu gɛt bad bad alɛji. So, dɛn kayn pipul ya fɔ avɔyd amɔnd milk kpatakpata.
4. Tayrɔyd prɔblɛm
Almond kin gɛt kɔmpawnd (goitrogens) we kin ambɔg di tayroyd gland in ebul fɔ tek ayodin. So, if yu gɛt haypotayroyd, nɔ drink bɔku bɔku amɔnd milk. If yu gɛt wɔri bɔt dis, i go fayn fɔ mek yu tɔk to yu famili dɔktɔ fɔ advays.
Aw fɔ mek am na os? Aw fɔ yuz am?
Yu kin mek fresh amɔnd milk bak na os, pas fɔ bay am na di stoa. I nɔ at lɛk aw yu go tink.
- Fɔs, tek lɛk wan kɔp amɔnd ɛn sok am insay wata fɔ wan nɛt.
- Di nɛks de, dreyn di wata ɛn blend di amɔnd dɛn we yu dɔn sok fayn fayn wan wit lɛk 2 kɔp wata.
- Dɔn, strayn dis miksɔp tru wan klin klos ɔ wan fayn-mɛsh strayna.
If yu lɛk, yu kin ad smɔl vanila, wan pat pan sinamɔn bark, ɔ ivin wan ɔ tu deti if yu want fɔ mek i swit we yu de blɛnd.
Yu kin yuz dis as substitute fɔ ɛnitin we yu go nɔmal fɔ yuz kaw milk fɔ.
- It wit siriɔs it
- Mek kɔfi ɛn ti.
- Mek smoothies ɔ shakes
- We yu de mek tin dɛn lɛk pankɛk
Mɛsej we dɛn kin kɛr go na os
- Almɔnd milk na fayn ɔda tin fɔ it pas kaw milk, mɔ fɔ di wan dɛn we nɔ de tek laktɔs ɛn we nɔ de it vegan.
- We yu de bay, ɔltɛm pik "Unsweetened" (shuga-free) ɛn "Fortified" (vitamin ɛn kalsiɔm ad) vayriet dɛm. Dis go ɛp yu fɔ avɔyd shuga ɛn kalori we yu nɔ nid ɛn gi yu ɛkstra it.
- Almɔnd milk nɔ gɛt bɔku prɔtin , so i nɔto kɔmplit nyutrishɔn riplesmɛnt fɔ kaw milk. Mek shɔ se yu gɛt prɔtin frɔm ɔda it dɛn we yu de it.
- Nɔ gi amɔnd milk to pikin dɛn we nɔ rich wan ia yet.
- If yu gɛt alɛji fɔ nat ɔ tayroyd, go to yu dɔktɔ bifo yu drink amɔnd milk.
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