Ese ugura ipaki y'amata y'inka iyo ugiye muri supermarket, cyangwa ureba ibicuruzwa bishya nk'amata y'amande n'amata ya soya? Mu by'ukuri, muri iyi minsi, tubona abantu benshi bahindukirira amata akomoka ku bimera aho gukoresha amata y'inka. None rero, uyu munsi, reka tuvuge ku mata akunzwe cyane muri aya, 'amata y'amande'. Ese aya ni meza ku mibiri yacu koko? Ni nde koko akwiriye? Reka tubisobanukirwe neza kandi mu buryo bworoshye.
Mu magambo make, amata y'amande ni iki?
Byoroshye cyane. Amata y'amande ni ikinyobwa gikozwe mu kuvanga amande n'amazi. Aya si amata y'inyamaswa, ahubwo ni amata akomoka ku bimera. Ikintu gikomeye kandi cy'ingenzi kuri yo ni uko adafite lactose .
Noneho ushobora kuba wibaza icyo lactose ari cyo. Lactose ni ubwoko bw'isukari iboneka mu mata y'amatungo, nk'amata y'inka. Hari abantu bagira ingorane mu igogora ry'iyi lactose. Tuyita 'Lactose Intolerance'. Niyo mpamvu kunywa amata y'inka bitera kubyimba, kubabara mu gifu, no guhitwa. Rero amata y'amande ni ubundi buryo bwiza ku bantu nk'abo. Nanone, abantu badakoresha ibikomoka ku matungo (Vegan) bakoresha amata y'amande cyane.
Mu by'ukuri, ni iki kiri mu mata y'amande agurwa mu iduka?
Iyo turebye ku kirango cy'agapaki k'amata y'amande tugura mu iduka, tubona ko kirimo ibindi bintu bitari amande n'amazi.
- Vitamine n'imyunyungugu: Ibigo byinshi byongera ibintu nka kalisiyumu, vitamine D, na vitamine E. Ibi byongera agaciro k'intungamubiri.
- Isukari: Hari ubwoko bumwe bwongeyemo isukari cyangwa ibindi bintu biryoshye kugira ngo byongere uburyohe. Ibi byanditsweho "Byoroshye."
- Ibitera imbaraga: Ibi byongerwa mu mata kugira ngo bifashe gushonga, kuguma byoroshye, no kugumana igihe kirekire.
Niba uguze amata y'amande, ni byiza guhitamo ubwoko bwanditseho "Unsweetened" (idafite isukari) na "Fortified" (yongerewemo vitamine n'imyunyungugu) .
Noneho reka turebe itandukaniro rikomeye riri hagati y'amata y'inzabibu aryoshye n'adafite isukari.
| Amakuru ku mirire (igikombe 1) | Bidafite isukari | Biryoshye |
|---|---|---|
| Kalori | Hafi 40 | Hafi 73 |
| Poroteyine | Garama 1 | Garama 1 |
| Karubohidrati | Garama 1 | garama 13 |
| Isukari | garama 0 | garama 12 |
Muri iyi mbonerahamwe, urashobora kubona umubare w'ibirori n'ingano y'isukari buri bwoko bw'isukari yongewemo.
Ni izihe nyungu ku buzima zo kunywa amata y'amande?
Iyo amata y'amande atoranijwe neza, aduha inyungu nyinshi.
- Ikungahaye kuri Vitamine E: Amata y'amande ni isoko nziza ya Vitamine E. Vitamine E ni antioxydant ikomeye kandi ni ingenzi cyane ku budahangarwa bw'umubiri bwacu n'imitsi y'amaraso. Izi antioxydants zirinda uturemangingo twacu udukoko twitwa "free radicals" twangiza uturemangingo.
- Kalisiyumu ku buzima bw'amagufwa: Amata menshi y'amande mu maduka yongereyemo kalisiyumu. Kalisiyumu ni ingenzi mu gutuma amagufwa yacu akomeza gukomera. Ibi kandi bifasha mu kurinda indwara nka osteoporosis.
- Karori nke na karubohidrati: Amata y'amande adafite isukari ni make cyane muri karori na karubohidrati ugereranije n'amata y'inka. Kubwibyo, ni amahitamo meza ku bagerageza kugenzura ibiro byabo ndetse n'abafite diyabete (`Diabetes Mellitus`) kuko adahita yongera urugero rw'isukari mu maraso.
- Ni byiza ku mutima: Amande afasha kugabanya cholesterol mbi (`LDL`) no kongera urugero rwa cholesterol nziza (`HDL`) mu mubiri wacu. Bityo, afasha mu buryo butaziguye ubuzima bw'umutima.
Itandukaniro riri hagati y'amata y'amande, amata y'inka, n'amata y'ingano
Reka turebe itandukaniro riri hagati y'ubu bwoko butatu bw'amata muri iyi mbonerahamwe.
| Ikiranga | Amata y'amande (adafite isukari) | Amata y'inka (ibinure bike) | Amata y'ingano (adafite isukari) |
|---|---|---|---|
| Poroteyine (kuri buri gikombe) | Garama 1 (nto cyane) | Garama 8 (hejuru cyane) | garama 3-4 (ziri hagati) |
| Kalori | Bike (40) | Birenze urugero (100-120) | Birenze urugero (120) |
| Lactose | Oya | Hari | Oya |
Ibibi n'ibintu byo kuzirikana
Uretse ibyiza byabyo, hari ibintu bike tugomba kumenya mu gihe dukoresha amata y'amande. Ibi ni ingenzi cyane.
1. Kurya poroteyine nke cyane
Iyi ni yo mbogamizi ikomeye y'amata y'amande. Nkuko bigaragara mu mbonerahamwe iri hejuru, amata y'amande afite poroteyine nke cyane ugereranije n'amata y'inka. Poroteyine ni ingenzi mu mikurire y'umubiri wacu no kubaka imitsi. Kubwibyo, niba ukoresha amata y'amande aho gukoresha amata y'inka, ugomba kwitondera cyane poroteyine ukeneye mu yandi mafunguro.
2. Ntibikwiriye abana bato
Ntukigere uha abana bari munsi y'umwaka umwe amata y'amande. Amata y'amande ntafite poroteyine, ibinure n'izindi ntungamubiri zihagije kugira ngo akure neza. Amata y'ibere ni ifunguro ryiza ku bana, kandi andi moko y'amata agomba gutangwa gusa habanje inama za muganga w'inzobere, nibiba ngombwa.
3. Allergie y'imbuto z'imbuto
Niba ufite ubwivumbure ku matungo cyangwa izindi mbuto, kunywa amata y'amatungo bishobora gutera ubwivumbure bukomeye. Kubwibyo, abantu nk'abo bagomba kwirinda burundu amata y'amatungo.
4. Ibibazo bya tiroyide
Amande zishobora kuba zirimo ibintu (goitrogens) bishobora kubangamira ubushobozi bwa tiroyide bwo kwinjiza iyode. Kubwibyo, niba ufite hypothyroidism, irinde kunywa amata menshi y'amande. Niba ufite impungenge kuri ibi, ni byiza kuvugana na muganga w'umuryango wawe kugira ngo akugire inama.
Wabikora ute mu rugo? Wabikoresha ute?
Ushobora kandi gukora amata y'amande mashya mu rugo, aho kuyagura mu iduka. Ntabwo bigoye nkuko wabitekereza.
- Ubwa mbere, fata igikombe cy'amande hanyuma uzinike mu mazi ijoro ryose.
- Umunsi ukurikiyeho, suka amazi hanyuma uvange neza amande yatose n'ibikombe bibiri by'amazi.
- Hanyuma uvange uru ruvange ukoresheje igitambaro gisukuye cyangwa agakoresho ko kuyungurura neza.
Niba ubyifuza, ushobora kongeramo vanila nkeya, agace k'igishishwa cya sinamoni, cyangwa se amadeti abiri niba ushaka uburyohe bwiza mu gihe uvanga.
Ushobora kubikoresha nk'igisimbura ikintu cyose wakoreshaga amata y'inka.
- Kurya n'ibinyampeke
- Teka ikawa n'icyayi.
- Tegura smoothies cyangwa shakes
- Mu gihe uteka ibintu nk'ibitoki
Ubutumwa bwo kujyana mu rugo
- Amata y'amande ni amasimburo meza cyane kuruta amata y'inka, cyane cyane ku bantu badafite lactose ihagije kandi batarya inyama.
- Mu gihe uguze, hitamo buri gihe ubwoko bwa "Unsweetened" (budafite isukari) na "Fortified" (vitamine na calcium byongewemo) . Ibi bizagufasha kwirinda isukari na karori bitari ngombwa kandi biguhe intungamubiri nyinshi.
- Amata y'amande afite poroteyine nkeya cyane , bityo ntabwo ari intungamubiri zisimbura amata y'inka. Menya neza ko ushyira poroteyine mu bindi biribwa mu mirire yawe.
- Irinde guha abana bari munsi y'umwaka umwe amata y'amande burundu.
- Niba ufite allergie y'imbuto z'intete cyangwa indwara ya tiroyide, banza ubaze muganga wawe mbere yo kunywa amata y'amande.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.