Supermarket-a i kal hian bawnghnute packet khat i lei bawk em, a nih loh leh thil thar almond bawnghnute leh soy bawnghnute i en em? Dik tak chuan tunlai hian mi tam takin bawnghnute aiah thlai atanga siam bawnghnute lam an hawi kan hmu a. Chuvangin vawiin hian heng zinga lar ber, ‘almond milk’ chungchang hi han sawi ila. Hei hi kan taksa tan a tha tak tak em? Tu tan nge a inhmeh tak tak? Heng zawng zawng hi chiang tak leh awlsam takin i hrethiam ang u.
A awlsam zawngin, almond milk chu eng nge ni?
A awlsam hle mai. Almond bawnghnute hi almond leh tui inkawp atanga siam a ni. Hei hi ran hnute a ni lo va, thlai atanga siam bawnghnute a ni. A lian ber leh pawimawh ber chu lactose a pai lo tih hi a ni .
Tunah chuan lactose hi eng nge ni tih i ngaihtuah mai thei. Lactose hi sugar chi khat a ni a, a pianphungah chuan ran hnute, bawnghnuteah a awm a. Mi thenkhat chuan he lactose hi ei harsa an ti thin. `Lactose Intolerance` kan ti a. Chuvang chuan bawnghnute in hian pum a ti na a, pum a ti na a, ril a ti na bawk. Chuvangin chutiang mite tan chuan almond milk hi a danglamna tha tak a ni. Tin, rannung thil (Vegan) hmang lote pawhin almond bawnghnute an hmang nasa hle bawk.
Store-a lei almond milk-ah hian eng nge awm tak tak?
Dawr atanga kan lei almond milk packet label kan en chuan almond leh tui bakah thil dang a awm tih kan hmu thei.
- Vitamins leh minerals: Brand tam tak chuan calcium, vitamin D, leh vitamin E te ang chi thil an dah tel a, hei hian nutritional value a tipung a ni.
- Sugar: A chi thenkhat chuan a thlum belh nan sugar emaw sweeteners dang emaw an dah tel bawk. Chungte chu "Sweetened" tiin an vuah a ni.
- Stabilizers: Hengte hi bawnghnuteah hian a curdle a, a smooth a, rei zawk a awm theih nan dah a ni.
Almond milk i lei dawn a nih chuan "Unsweetened" (sugar tel lo) leh "Fortified" (vitamin leh mineral dah tel) tih chi hi thlang la a tha ber.
Tunah chuan almond milk thlum leh thlum loh inkara nutritional danglamna lian tak chu han en ila.
| Ei leh in chungchanga hriat tur (1 cup) . | A thlum lo | Sweetened a ni |
|---|---|---|
| Calorie a awm bawk | Kum 40 vel a ni | Kum 73 vel a ni |
| Protein a awm a | 1 gram a ni | 1 gram a ni |
| Carbohydrates a awm bawk | 1 gram a ni | gram 13 a ni |
| Chini | 0 gram a ni | gram 12 a ni |
He table atang hian added sugar chi hrang hrang hian calorie engzat nge an neih tih leh sugar engzat nge an neih tih i hmu thei ang.
Almond bawnghnute in hian hriselna atan eng nge a thatna?
A dik taka thlan chuan almond bawnghnute hian hlawkna engemaw zat min pe a ni.
- Vitamin E tamna: Almond bawnghnute hi Vitamin E awmna tha tak a ni a, Vitamin E hi antioxidant chak tak a ni a, kan taksa hriselna leh thisen kalna kawngte tan a pawimawh hle. Heng antioxidants te hian kan cell te chu free radicals te lakah a venghim a, chu chuan a tichhia a ni.
- Ruh hriselna atana Calcium: Store-a almond bawnghnute tam takah chuan calcium a dah tel a. Kan ruh nghet taka vawn reng nan calcium hi a pawimawh hle. Hei hian ruh natna (osteoporosis) ang chi natna laka invenna a pui bawk.
- Calorie leh carbohydrates a tlem: Almond bawnghnute thlum loh hian bawnghnute nena khaikhin chuan calorie leh carbohydrates a nei tlem zawk hle. Chuvang chuan an taksa rihna thunun tum leh zunthlum (`Diabetes Mellitus`) vei te tan pawh duhthlan tur tha tak a ni a, a chhan chu thisen sugar level a tisang nghal lo a ni.
- Thinlung tan a tha: Almond hian cholesterol tha lo (`LDL`) a tihziaawm bakah kan taksaah cholesterol tha (`HDL`) a tisang bawk. Chuvangin indirect takin thinlung hriselna kawngah an pui thin.
Almond bawnghnute, bawnghnute leh oat hnute inthlauhna
He table-ah hian heng bawnghnute chi thum inthlauhna hi han en ila.
| Hnamhnawih | Almond bawnghnute (sugar tel lo) . | Bawnghnute (thau tlem) . | Oat bawnghnute (sugar tel lo) . |
|---|---|---|---|
| Protein (cup khatah) 1.1. | 1 gram (a tlem hle) . | Gram 8 (a sang hle) . | Gram 3-4 (a hniam lam) . |
| Calorie a awm bawk | A tlem zawk (40) . | A tam lutuk (100-120) . | A tam lutuk (120) . |
| Lactose a ni | Aih | A awm | Aih |
A that lohna leh ngaihtuah tur thil
A hlawkna bakah hian almond milk kan hman hunah kan hriat tur tlemte a awm bawk. Hengte hi a pawimawh hle.
1. Protein ei tlem hle
Hei hi almond milk chhiatna lian ber a ni. A chunga table a\anga kan hmuh angin, bawnghnute nena khaikhin chuan almond bawnghnute hian protein a nei tlem hle. Protein hi kan taksa thanlenna leh thau siam thatna atan a pawimawh hle. Chuvangin bawnghnute aiah almond bawnghnute i hmang a nih chuan chaw dang atanga i protein mamawh phuhruk kawngah a bik takin i fimkhur a ngai a ni .
2. Naute tan a tha lo
Nausen kum khat hnuai lam chu almond bawnghnute pe ngai suh. Almond bawnghnute hian an thanlenna tur protein, thau leh nutrient dang a pai tawk lo. Nu hnute tui hi nausen tan chuan chaw tha ber a ni a, bawnghnute chi dang hi doctor thiam thurawn hnuaiah chauh pek tur a ni a, a tul chuan pek tur a ni.
3. Nut Allergy nei te
Almond emaw nut dang emaw allergy i neih chuan almond milk in hian allergy na tak a thlen thei a ni. Chuvangin chutiang mite chuan almond bawnghnute hi an pumpelh vek tur a ni.
4. Thyroid lama harsatna nei
Almond-ah hian compound (goitrogens) a awm thei a, chu chuan thyroid gland-in iodine a lakluh theihna a tibuai thei a ni. Chuvangin hypothyroidism i neih chuan almond milk tam tak in loh tur a ni. Hemi chungchangah hian ngaihtuahna i neih chuan i chhungkaw doctor nen thurawn dil ila a tha ber.
In lamah engtin nge kan siam ang? Engtin nge hman ang?
Almond bawnghnute thar pawh in lamah i siam thei a, dawr atanga lei ai chuan. I ngaihtuah angin a harsa lo.
- A hmasa berin almond cup khat vel la la, tuiah zan khat chhung hnim rawh.
- A tuk zingah tui chu chhuah la, almond hnim chu tui cup 2 vel nen uluk takin blend rawh.
- Tichuan, he thil hi puan thianghlim emaw, fine-mesh strainer emaw hmangin strain rawh.
I duh chuan vanilla tlem te, cinnamon bark khat emaw, blending laiin a thlum zawk duh chuan date khat emaw pahnih emaw pawh i dah thei bawk.
Hei hi bawnghnute i hman tlangpui tur thil eng pawh aiah i hmang thei ang.
- Cereal nen ei rawh
- Coffee leh tea siam rawh.
- Smoothie emaw shake emaw siam rawh
- Pancake ang chi thil siam hunah
Take-Home Thuchah a ni
- Almond hnute hi bawnghnute aiah a tha hle a, a bik takin lactose intolerance nei leh vegans tan chuan a tha hle.
- I lei dawnin "Unsweetened" (sugar-free) leh "Fortified" (vitamins leh calcium dah tel) chi hrang hrang thlang fo ang che. Hei hian sugar leh calorie tul lo tak tak i pumpelh ang a, extra nutrition a pe bawk ang.
- Almond bawnghnute hian protein a tlem hle a , chuvangin bawnghnute aiah nutritional replacement tling tak a ni lo. I ei leh in ah hian ei tur dang atanga protein lak chhuah ngei ngei tur a ni.
- Naute kum khat hnuai lam chu almond milk pek vek loh tur.
- Nut allergy emaw thyroid condition emaw i neih chuan almond milk i in hmain doctor rawn hmasa phawt ang che.
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