Unotengawo here pakiti yemukaka wemombe kana uchienda kusupermarket, kana kuti unotarisa zvigadzirwa zvitsva zvakaita semukaka wealmond nemukaka wesoya? Kutaura zvazviri, mazuva ano, tinoona vanhu vazhinji vachitendeukira kumukaka wezvirimwa panzvimbo pemukaka wemombe. Saka nhasi, ngatitaurei nezvemukaka unonyanya kufarirwa weizvi, 'mukaka wealmond'. Uyu wakanaka kwazvo kumuviri wedu here? Wakakodzera ani chaizvo? Ngatinzwisise izvi zvese nemazvo uye zviri nyore.
Zvichitaurwa zviri nyore, chii chinonzi mukaka wearumondi?
Zviri nyore kwazvo. Mukaka wemaarumondi chinwiwa chinogadzirwa nekusanganisa maarumondi nemvura. Uyu hausi mukaka wemhuka, asi mukaka wezvirimwa. Chinhu chikuru uye chakakosha ndechekuti hauna lactose .
Zvino ungave uchishamisika kuti lactose chii. Lactose rudzi rweshuga inowanikwa mumukaka wemhuka, senge mukaka wemombe. Vamwe vanhu vanonetseka nekugaya lactose iyi. Tinoidaidza kuti 'Lactose Intolerance'. Ndosaka kunwa mukaka wemombe kuchikonzera kuzvimba, kurwadziwa mudumbu, uye manyoka. Saka mukaka wearumondi inzira yakanaka kune vanhu vakadaro. Zvakare, vanhu vasingashandisi chero zvigadzirwa zvemhuka (Vegan) vanoshandisa mukaka wearumondi zvakanyanya.
Chii chiri mumukaka wemaarumondi unotengwa muchitoro?
Kana tikatarisa pane label yepaketi yemukaka wearumondi yatinotenga muchitoro, tinogona kuona kuti ine zvimwe zvinhu kunze kwemaarumondi nemvura.
- Mavhitamini nemaminerari: Makambani mazhinji anowedzera zvinhu zvakaita secalcium, vhitamini D, uye vhitamini E. Izvi zvinowedzera kukosha kwekudya.
- Shuga: Mamwe marudzi ane shuga kana zvimwe zvinotapira zvinowedzera kutapira. Izvi zvakanyorwa kuti "Zvinotapira."
- Zvinosimbisa mukaka: Izvi zvinowedzerwa mumukaka kuti zviome, zvirambe zvakatsetseka, uye zvigare kwenguva refu.
Kana uchitenga mukaka wemaarumondi, zvakanaka kusarudza mhando inoti "Unsweetened" (isina shuga) uye "Fortified" (ine mavhitamini nemaminerari akawedzerwa) .
Iye zvino ngatitarisei musiyano mukuru wezvinovaka muviri uripo pakati pemukaka wemaarumondi une shuga neusina shuga.
| Ruzivo rwezvekudya (kapu imwe chete) | Isina shuga | Yakapfava |
|---|---|---|
| Macalorie | Anenge makore makumi mana | Anenge makumi manomwe nematatu |
| Mapuroteni | 1 gramu | 1 gramu |
| Makabhohaidhiretsi | 1 gramu | magiramu gumi nematatu |
| Shuga | magiramu 0 | magiramu gumi nemaviri |
Kubva patafura iyi, unogona kuona kuti mangani macalorie uye kuti shuga yakawanda sei yerudzi rumwe nerumwe rweshuga yakawedzerwa.
Ndezvipi zvakanakira kunwa mukaka wemaarumondi pahutano?
Kana mukaka wemaarumondi ukasarudzwa nemazvo, unotipa mabhenefiti akawanda.
- Yakapfuma muVhitamini E: Mukaka wemaarumondi inzvimbo yakanaka yeVhitamini E. Vhitamini E iantioxidant ine simba iyo inokosha zvikuru kumasoja edu ekudzivirira muviri netsinga dzeropa. Maantioxidant aya anodzivirira masero edu kubva kumafree radicals anoakuvadza.
- Calcium Yehutano Hwemapfupa: Mukaka wearumondi muzvitoro une calcium yakawanda. Calcium inokosha pakuchengetedza mapfupa edu akasimba. Izvi zvinobatsirawo kudzivirira zvirwere zvakaita se osteoporosis.
- Macalorie mashoma nemacarbohydrate: Mukaka wemaarumondi usina shuga wakaderera zvikuru mumacalorie nemacarbohydrate kana uchienzaniswa nemukaka wemombe. Nokudaro, isarudzo yakanaka kune avo vanoedza kudzora huremu hwavo uye avo vane chirwere cheshuga (`Diabetes Mellitus`) nekuti haukwidzi shuga yeropa nekukasika.
- Yakanakira mwoyo: Maarumondi anobatsira kuderedza cholesterol yakaipa ('LDL') uye kuwedzera huwandu hwecholesterol yakanaka ('HDL') mumuviri wedu. Nokudaro, anobatsira zvisina kunanga pahutano hwemwoyo.
Musiyano uripo pakati pemukaka wealmond, mukaka wemombe, nemukaka weoat
Ngatitarisei musiyano uripo pakati pemhando nhatu idzi dzemukaka mutafura ino.
| Hunhu | Mukaka wemaarumondi (usina shuga) | Mukaka wemombe (mafuta mashoma) | Mukaka we oat (usina shuga) |
|---|---|---|---|
| Mapuroteni (pakapu imwe neimwe) | 1 gramu (shoma kwazvo) | 8 magiramu (yakakwirira kwazvo) | 3-4 magiramu (pakati nepakati) |
| Macalorie | Zvishoma (40) | Zvakawandisa (100-120) | Zvakawandisa (120) |
| Lactose | Aihwa | Pane | Aihwa |
Zvakashata nezvinhu zvekufunga nezvazvo
Pamwe chete nezvakanakira, pane zvinhu zvishoma zvatinofanira kuziva pakushandisa mukaka wemaarumondi. Izvi zvakakosha zvikuru.
1. Kudya mapuroteni mashoma kwazvo
Ichi ndicho chinetso chikuru chemukaka wemaarumondi. Sezvamunoona kubva patafura iri pamusoro, mukaka wemaarumondi une mapuroteni mashoma zvikuru kana tichienzanisa nemukaka wemombe. Mapuroteni akakosha pakukura kwemuviri wedu nekuvaka tsandanyama. Saka, kana ukashandisa mukaka wemaarumondi panzvimbo pemukaka wemombe, unofanirwa kungwarira zvakanyanya nezvekuzadzisa zvinodiwa zvemapuroteni kubva kune zvimwe zvekudya.
2. Hazvina kukodzera vacheche
Usambofa wakapa mukaka wemaarumondi kuvana vari pasi pegore rimwe chete rekuberekwa. Mukaka wemaarumondi hauna mapuroteni, mafuta, nezvimwe zvinovaka muviri zvakakwana kuti vakure. Mukaka wezamu ndicho chikafu chakanakira vacheche, uye mimwe mhando yemukaka inofanira kungopihwa chete pasi pezano rachiremba ane hunyanzvi, kana zvichidikanwa.
3. Kurwara neNzungu
Kana uine allergy kumaarumondi kana dzimwe nzungu, kunwa mukaka wemaarumondi kunogona kukonzera allergy yakanyanya. Saka, vanhu vakadaro vanofanira kurega mukaka wemaarumondi zvachose.
4. Matambudziko e thyroid
Maarumondi anogona kunge aine mishonga (goitrogens) inogona kukanganisa kugona kwegland re thyroid kupinza iodine. Saka, kana uine hypothyroidism, dzivisa kunwa mukaka wearumondi wakawanda. Kana uine zvinokunetsa nezvazvo, zvakanaka kutaura nachiremba wemhuri yako kuti akupe mazano.
Ungaigadzira sei kumba? Ungaishandisa sei?
Unogonawo kugadzira mukaka wearumondi mutsva kumba, pane kuutenga muchitoro. Hazvina kuoma sezvaungafunga.
- Kutanga, tora kapu yemaarumondi woanyika mumvura husiku hwese.
- Zuva rinotevera, dururira mvura wosanganisa maarumondi akanyorova zvakanaka nemakapu maviri emvura.
- Wobva wasveta musanganiswa uyu nejira rakachena kana nechinhu chinokwesha chemesh.
Kana uchida, unogona kuwedzera vanilla shoma, chidimbu chebark resinamoni, kana kunyange date rimwe kana maviri kana uchida kuravira kunotapira paunenge uchisanganisa.
Unogona kushandisa izvi panzvimbo pechinhu chipi zvacho chaunowanzo shandisa mukaka wemombe.
- Idya nezviyo
- Gadzira kofi netii.
- Gadzira ma smoothies kana ma shakes
- Pakugadzira zvinhu zvakaita semapancake
Mharidzo Yekuenda Nayo Kumba
- Mukaka wemaarumondi inzira yakanaka yekutsiva mukaka wemombe, kunyanya kune avo vasingakwanise kudya lactose uye vanodya vegan.
- Paunenge uchitenga, sarudza mhando dze "Unsweetened" (dzisina shuga) uye "Fortified" (dzine mavhitamini necalcium yakawedzerwa) . Izvi zvichakubatsira kudzivirira shuga nemacalorie zvisina basa uye zvinopa hutano hwakawedzerwa.
- Mukaka wemaarumondi hauna mapuroteni akawanda , saka hausi mushonga unotsiva mukaka wemombe zvakakwana. Iva nechokwadi chekuti wawana mapuroteni kubva kune zvimwe zvekudya mukudya kwako.
- Usape vana vari pasi pegore rimwe mukaka wearumondi zvachose.
- Kana uine chirwere che allergy ye nzungu kana chirwere che thyroid, bvunza chiremba wako usati wanwa mukaka wemaarumondi.
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