Yintoni i-Almond Milk, kwaye ilungile okanye ayilunganga kuwe?

Umxholo

• Yintoni ubisi lweamangile?
• Isondlo sobisi lweAlmond
• Izibonelelo zempilo yobisi lweamangile
• Uphezulu kwi-vitamin E
• Iintlobo ezingenaswekile ziphantsi kwiswekile
• Izinto ezinokubakho ezantsi
• Uswele iprotheni
• Ayilungelanga iintsana
• Inokuba nezongezelelo
• Ungalukhetha njani olona bisi lubalaseleyo lwealmond
• Uyenza njani eyakho i-almond ubisi
• Umgca wezantsi

Ngokunyuka kokutya okusekwe kwizityalo kunye neemvakalelo zobisi, abantu abaninzi bafuna enye indlela yobisi lwenkomo (,).

Ubisi lweAlmond yenye yezona ntengiso zithengisa kakhulu kubisi ngenxa yokuthamba kunye nencasa ().

Nangona kunjalo, ekubeni sisiselo esisetyenziweyo, usenokuzibuza ukuba ngaba lukhetho olunesondlo nolukhuselekileyo.

Eli nqaku liphonononga ubisi lweamangile nokuba lilungile okanye libi empilweni yakho.

Yintoni ubisi lweamangile?

Ubisi lweAlmond lwenziwe ngeeamangile zomhlaba kunye namanzi kodwa zinokubandakanya ezinye izinto ngokuxhomekeke kuhlobo.

Uninzi lwabantu luyithenga ngaphambi kwexesha, nangona kulula ukuyenza ekhaya ngokunjalo.

Ngexesha lokulungiswa, iiamangile kunye namanzi ziyaxutywa kwaye emva koko zixinaniswe ukususa umgubo. Oku kushiya ulwelo olugudileyo ().

Kuninzi lwee-almond zobisi ezithengisayo, ii-thickeners, i-preservatives, kunye ne-flavouring zihlala zongezwa ukuphucula incasa, ubume kunye nobomi beshelfini.

Ubisi lweAlmond ngokwendalo alunamisi, nto leyo ethetha ukuba ilungele iivenji, kunye nabantu abanokungezwani nobisi okanye ukunganyamezelani kwe-lactose ().

Sekunjalo, kufuneka uyiphephe ukuba unobungozi kumantongomthi.

Ubisi lweAlmond sisiselo esisekwe kwisityalo esenziwe kwiiamangile ezihluziweyo nakumanzi. Yindalo yobisi- kunye ne-lactose-free, iyenza ukuba ibe yinto elungileyo kwabo bathintela ubisi.

Isondlo sobisi lweAlmond

Ngama-39 eekhalori ngekomityi nganye (240 ml), ubisi lweamangile lusezantsi kakhulu kwiikhalori xa kuthelekiswa nobisi lwenkomo kunye nezinye iziselo ezisekwe kwizityalo. Kwakhona iqulethe izondlo ezahlukeneyo.

Ikomityi enye (240 ml) yobisi lwe-alimondi yentengiso ibonelela ():

• Iikhalori: 39
• Amafutha: Iigrama ezi-3
• Iprotheni: 1 gram
• IiCarbs: 3.5 iigrem
• Ifayibha: 0.5 grams
• Ikhalsiyam: I-24% yeXabiso lemihla ngemihla (DV)
• Potassium: I-4% ye-DV
• Vitamin D: I-18% ye-DV
• Vitamin E: I-110% ye-DV

Ubisi lweAlmond ngumthombo ogqwesileyo nendalo wevithamini E, eyi-antioxidant enyibilikayo enamafutha enceda ukukhusela umzimba wakho kumonakalo omkhulu wasimahla ().

Ezinye iindidi ziqiniswe ngecalcium kunye novithamini D, ezizezona zinto zibalulekileyo kwezempilo kwithambo. Iinguqulelo ezenziwe ekhaya azingomthombo olungileyo wezakha mzimba (, 8).

Okokugqibela, ubisi lweamangile lusezantsi kwiprotein, ikomityi enye (240 ml) inika kuphela igram enye ().

Ubisi lwe-almond ngokwendalo luphezulu ku-vitamin E, isifo esilwa ne-antioxidant. Ngexesha lokulungisa, ihlala iqiniswe ngecalcium kunye novithamini D. Nangona kunjalo, ayingomthombo olungileyo weprotheni.

Izibonelelo zempilo yobisi lweamangile

Ubisi lweAlmond lunokubonelela ngezibonelelo ezithile zempilo.

Uphezulu kwi-vitamin E

Iiamangile ngumthombo ogqwesileyo wevithamini E, nevithamin enamafutha enyibilikayo ebalulekileyo ekukhuseleni iiseli zakho kumonakalo omkhulu wasimahla ().

I-Vitamin E ikhuthaza impilo yamehlo nolusu kwaye inokudlala indima ekukhuseleni kwiimeko ezinjengesifo sentliziyo (,,).

Ikomityi enye (240 ml) yobisi lwealmond ebonelela nge-110% ye-DV ngevithamin E, iyenza ukuba ibe lula kwaye ifikeleleke ngendlela yokuhlangabezana neemfuno zakho zemihla ngemihla ().

Iintlobo ezingenaswekile ziphantsi kwiswekile

Uninzi lwabantu lutya iswekile eninzi kakhulu eyongeziweyo ngohlobo lweedessert, iziselo kunye nezinto ezinencasa. Ke, ukukhetha ukutya kunye neziselo ngokwemvelo ezineswekile eninzi kunokukunceda ulawule ubunzima kunye nokunciphisa umngcipheko wezifo ezithile ezinganyangekiyo (,).

Uninzi lweeseli ezisekwe kwizityalo zinencasa kwaye zinencasa. Ngapha koko, ikomityi e-1 (240 ml) yobisi lwe-amangile enencasa yetshokholethi inokupakisha ngaphezulu kwe-21 gram yeswekile eyongeziweyo-ngaphezulu kweetispuni ezi-5 ().

Ukuba uzama ukunciphisa ukutya kwakho iswekile, ubisi lweamangile olungenaswekile lukhetho olukhulu. Ngokwendalo iswekile iphantsi, ukubonelela nge-2 yeegramu ngekomityi nganye (i-240 ml) ().

Ubisi lwealmond olungenaswekile ngokwendalo lushukela kwaye luvithamini E, isifo esomeleleyo esilwa ne-antioxidant. Nangona kunjalo, ubisi lwealmond oluswiti lunokulayishwa ngeswekile.

Izinto ezinokubakho ezantsi

Ngelixa ubisi lweamangile lunezinzuzo ezininzi, kukho izinto ezithile ezincitshisiweyo ekufuneka uziqwalasele.

Uswele iprotheni

Ubisi lweAlmond lubonelela nge-1 gram yeprotheni ngekomityi nganye (i-240 ml) ngelixa ubisi lweenkomo kunye nolwe-soy lubonelela nge-8 kunye ne-7 gram, ngokwahlukeneyo (,).

Iprotein ibalulekile kwimisebenzi emininzi yomzimba, kubandakanya ukukhula kwemisipha, ulusu kunye namathambo, kunye ne-enzyme kunye nemveliso yehomoni (,,).

Ukutya okuninzi okungekho bisi kunye nokutya okusekwe kwizityalo kuprotein kakhulu, kubandakanya iimbotyi, iilentile, amandongomane, iimbewu, i-tofu, itempeh kunye nembewu ye-hemp.

Ukuba awuyithinteli imveliso yezilwanyana, amaqanda, intlanzi, inkukhu, kunye nenyama yenkomo zonke ziyimithombo yeprotheni ebalaseleyo ().

Ayilungelanga iintsana

Abantwana abangaphantsi konyaka omnye abamele basele ubisi lweenkomo okanye lwezityalo, kuba ezi zinokuthintela ukufunxwa kwentsimbi. Ukuncancisa okanye ukusebenzisa ubisi olungumgubo lweentsana kuphela kude kube ziinyanga ezi-4 ukuya kwezi-6 ubudala xa kunokungeniswa ukutya okuqinileyo ().

Kwiinyanga ezi-6 ubudala, nikeza amanzi njengesiselo esinempilo sokukhetha ukongeza kubisi lwebele okanye kwifomula. Emva kweminyaka eyi-1, ubisi lweenkomo lunokungeniswa kukutya kosana lwakho ().

Ngaphandle kobisi lwe-soy, iziselo ezisekwe kwizityalo ngokwemvelo ziphantsi kwiprotein, amanqatha, iikhalori, kunye neevithamini kunye neeminerali ezininzi, njenge-iron, ivithamin D, kunye ne-calcium. Ezi zondlo zibalulekile ekukhuleni nasekukhuleni (,).

Ubisi lweAlmond lubonelela kuphela ngeekhalori ezingama-39, iigrama ezi-3 zamafutha, kunye ne-1 gram yeprotini ngekomityi nganye (240 ml). Oku akwanelanga kwimveku ekhulayo (,).

Ukuba awufuni ukuba umntwana wakho asele ubisi lweenkomo, qhubeka uncancisa okanye uthethe nogqirha wakho malunga nefomula efanelekileyo ye-nondairy ().

Inokuba nezongezelelo

Ubisi lwe-almond oluqhubekileyo lunokuba nezongezelelo ezininzi, ezinje ngeswekile, ityuwa, iintsini, incasa, kunye ne-lecithin kunye ne-carrageenan (iintlobo zeemulsifiers).

Ezinye izithako ezinje ngeemulsifiers kunye neentsini zisetyenziselwa ukuthungwa nokungaguquguquki. Zikhuselekile ngaphandle kokuba zisetyenziswe kwixabiso eliphezulu kakhulu ().

Okwangoku, isifundo esinye setyhubhu yovavanyo safumanisa ukuba i-carrageenan, edla ngokudityaniswa kubisi lwe-almond njenge-emulsifier kwaye yamkelwe njengekhuselekileyo, inokuphazamisa impilo yezisu. Nangona kunjalo, uphando olomeleleyo luyafuneka ngaphambi kokuba kwenziwe nasiphi na isigqibo ().

Nangona kunjalo, iinkampani ezininzi ziyasiphepha esi sisongezo ngokupheleleyo ngenxa yezi nkxalabo.

Ukongeza, uninzi lobisi lwealmond olunencasa noluswiti luphezulu kwiswekile. Iswekile eninzi inokuwonyusa umngcipheko wokufumana ubunzima, imingxunya yamazinyo, kunye nezinye iimeko ezingapheliyo (,,).

Ukuthintela oku, khetha ubisi lweamangile olungenaswekile nolungathandekiyo.

Ubisi lweAlmond ngumthombo ombi weprotheni, amafutha, kunye nezondlo ezibalulekileyo ekukhuleni kosana nakuphuhliso. Ngaphezulu, iintlobo ezininzi ezigqityiweyo zinezithako ezifana neswekile, ityuwa, incasa, iintsini, kunye necarrageenan.

Ungalukhetha njani olona bisi lubalaseleyo lwealmond

Uninzi lwevenkile zokutya zibonelela ngeentlobo ezahlukeneyo zobisi lweamangile.

Xa ukhetha imveliso, qiniseka ukuba ujonge iindidi ezingenaswekile. Unokukhetha uhlobo ngaphandle kweentsini okanye i-emulsifiers eyongeziweyo ukuba ezi zinto zixhalabisa wena.

Okokugqibela, ukuba ulandela ukutya okuthintelweyo, okunje nge-veganism okanye i-vegetarianism, kwaye ukhathazekile malunga nokutya okunezakha mzimba, khetha ubisi lweamangile oluqiniswe ngecalcium kunye novithamini D.

Ukuzenzela kunye nolunye ukhetho lwasekhaya alunakuba nazo ezi zakhamzimba.

Ukuvuna izibonelelo ezininzi, khetha ubisi lwealmond olungenaswekile, olungathandekiyo, kwaye luqiniswe ngecalcium kunye novithamini D.

Uyenza njani eyakho i-almond ubisi

Ukwenza ubisi lwakho lwe-almond, landela le recipe elula.

Izithako:

• Iikomityi ezi-2 (280 gram) zeeamangile ezifakwe
• Iikomityi ezine (1 litre) zamanzi
• 1 ithisipuni (5 ml) yevanilla extract (ukhetho)

Gcoba ii-almond emanzini ubusuku bonke kwaye uhlambe amanzi ngaphambi kokusetyenziswa. Yongeza iiamangile, amanzi, kunye nevanilla kwi-blender kunye ne-pulse kangange-1-2 yemizuzu de amanzi abe namafu kwaye ii-almonds zingumhlaba ocolekileyo.

Phalaza umxube kwisistra esenziwe phezu kwesitya kwaye ubekwe ngengxowa yobisi lwe-nut okanye i-cheesecloth. Qiniseka ukuba ucinezela ezantsi ukuze ukhuphe ulwelo oluninzi kangangoko. Kuya kufuneka ufumane malunga neekomityi ezi-4 (ilitha enye) yobisi lweamangile.

Beka ulwelo kwisikhongozeli esikhonzayo kwaye ulugcine kwifriji yakho kangangeentsuku ezi-4 ukuya kwezi-5.

Ukwenza ubisi lwakho lwe-almond, yongeza iiamangile, amanzi, kunye nevanilla ekhutshwe kwi-blender. Phalaza umxube nge-cheesecloth kunye ne-mesh strainer. Gcina umbane oseleyo kwifriji yakho kangangeentsuku ezi-4 ukuya kwezi-5.

Umgca wezantsi

Ubisi lweAlmond lunokuba lukhetho olukhulu olusekwe kwizityalo kwabo bathintela ubisi lweenkomo.

Iindidi ezingenaswekile ngokwemvelo ziphantsi kweekhalori kunye neswekile ngelixa zibonelela ngevithamini eninzi.

Oko kwathethi, ubisi lweamangile lusezantsi kwiiprotein kwaye iintlobo ezinoshukela zinokulayishwa ngeswekile.

Ukuba uyalonwabela ubisi lweamangile, qiniseka ukuba ukhetha iinguqulelo ezingenaswiti nezingathandekiyo kwaye ungeze okunye ukutya okune-protein ekutyeni kwakho, njengamaqanda, iimbotyi, amandongomane, iimbewu, intlanzi kunye nenkukhu.