Cacisa uMhlaba weeMilk zeeNut ngale infographic
Umxholo
- Nantsi indlela yokukhetha i-nut mylk yokongeza ikofu yakho
- Ubisi lwe Nut ubisi lwesondlo
- Iintsilelo ezimbalwa zeebisi zobisi
- Amanqaku obisi lwezondlo
- Leliphi elona bisi linempilo lisempilweni?
- Zama isandla sakho kwi-DIY nut milks
- Iimpawu zebisi ezinobisi eziphezulu
Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.
Nantsi indlela yokukhetha i-nut mylk yokongeza ikofu yakho
Nokuba awudingi ngenxa yezizathu zempilo, usenokuba uye wadibana kwihlabathi leemilk.
Kwakuba kucingelwa ukuba ubukhulu becala kukunganyamezelani kwe-lactose kunye ne "granola", ezi ndlela zobisi, ngamanye amaxesha zibizwa ngokuba zii-mylks, zithathe iivenkile zokutya kunye neevenkile zekofu ngesiphango.
Uphando lweMarike lubonisa ukuba ukuthengisa ubisi lwe-nondairy kunyuke ngeepesenti ezingama-61 ukusuka ngo-2013 ukuya ku-2018.
Nangona ukutya okunesondlo imveliso eyahlukileyo kakhulu kunobisi lwenkomo, amasi obisi anika inani lezibonelelo zezempilo ezenza ukuba zibe lukhetho olunomtsalane.
Kwesi sikhokelo, siza kuphonononga ezinye zeenzuzo kunye nobubi beebisi zamandongomane, jonga ukuba iintlobo ezahlukeneyo zithelekisa njani, kwaye zilinganise ukuba zeziphi ezisempilweni.
Ubisi lwe Nut ubisi lwesondlo
Nangona amasi amantongomane enganikeli ziqulatho zeprotein zobisi bendabuko, baqhayisa ngobuninzi besondlo sabo.
I-ounce nge-ounce, ii-milks zobisi zinama-calories aphantsi kwindalo yonke kunobisi lwenkomo, kwaye uninzi lwazo lunenxalenye (okanye nangaphezulu) yecalcium kunye novithamini D. Uninzi lweemilk nut zinefayibha, isondlo ongasoze usifumane kubisi lwenkomo .
Baye bakhula ngokwendalo, kwaye-ngaphandle kokuba une-allergies ye-nut, ewe-bayancipha.
Kwaye, kwabo bajonge ukunciphisa i-carbohydrate, i-nut milks ayisiyiyo-brainer. Uninzi lweemveliso luqulethe i-1 ukuya kwi-2 iigram ze-carbs ngekomityi nganye, xa kuthelekiswa ne-12 gram kwikomityi enye yobisi lwenkomo.
Ukusetyenziswa kukutya okuqhelekileyo kunye neeresiphi, iityisi zamantongomane zibonelela ngeendlela ezahlukeneyo. Abapheki basekhaya banokuhlala bezisebenzisa ngomlinganiselo omnye ukuya kwelinye kubisi lweenkomo kwiimuffins, isonka, iipuphu, kunye neesosi, ngaphandle kwempembelelo encinci kwincasa.
Kwaye ii-milks ze-nut ezingathathi hlangothi zenza ukhetho olulula kwi-cereal okanye kwikofu yakho yasekuseni.
Iintsilelo ezimbalwa zeebisi zobisi
Nangona zinikezela ngeenzuzo ezininzi, ubisi lweenuts ayikokutya okugqibeleleyo.
Eyona nto ixhalabisayo yimpembelelo yokusingqongileyo. Kuthatha iilitha ezi-3.2 zamanzi ukuvelisa um-amangile omnye (okuthetha ii-almonds ezili-10 = iilitha ezingama-32), nto leyo ekhokelela kubagxeki abaninzi ukuba babize ubisi lweamangile ukhetho olungagcinekiyo.
Ukongeza, uninzi lweebisi zamandongomane ziqukethe izinto ezizisa impikiswano, njenge-carrageenan okanye i-guar gum. Kwaye amasi amandongomane angabiza kakhulu kubathengi abaninzi, ngamanqaku amaxabiso aphezulu kakhulu kunobisi lwenkomo.
Okwangoku, ngeendlela ezininzi ezikhoyo ngoku, zininzi iindawo zokulinga ukufumana eyona ndlela uyithandayo yobisi. Nantsi inkcazo yeendlela ezininzi zeentlobo zeebisi zobisi ezilinganisa.
Amanqaku obisi lwezondlo
Ukwaphuka ngakumbi kwexabiso lesondlo, nantsi itafile efanelekileyo.
Ukujonga, ikomityi e-1 yeepesenti ezi-2 zobisi lwenkomo luqukethe iikhalori ezili-120, iigram ezi-5 zamafutha, iigrama ezisi-8 zeproteni, kunye neegram ezili-12 zeecarbs.
| Ubisi lwe nut (1 indebe) | Iikhalori | Amafutha | Iiproteni | IiCarbs |
| Ubisi lweAlmond | 30-40 ikhal | 2.5 g | 1 g | 1 g |
| Ubisi lweCashew | Iikhalori ezingama-25 | 2 g | ngaphantsi kwe-1 g | 1 g |
| Ubisi lweMacadamia nut | 50-70 cal | 4-5 g | 1 g | 1 g |
| Ubisi lweHazelnut | 70-100 ikhal | 4-9 g | 3 g | 1 g |
| Ubisi lweWalnut | I-120 cal | 11 g | 3 g | 1 g |
| Ubisi lwamandongomane | I-150 cal | 11 g | 6 g | 6 g |
Leliphi elona bisi linempilo lisempilweni?
Ngalo lonke olu lwazi, usenokuzibuza: Leliphi elona bisi linempilo lisempilweni?
Zininzi iindlela zokulinganisa impilo yokutya, kwaye nganye kwezi milk zilapha ngentla zizalisekisa iimfuno ezahlukeneyo zezondlo.
Kwiprofayili yesondlo ngokubanzi, nangona kunjalo, ubisi lwe-almond kunye nobisi lwe-cashew ngaphezulu kwoluhlu lwethu.Kwiphakeji esezantsi kakhulu, ikomityi nganye nganye ineepesenti ezingama-25 ukuya kwezingama-50 zekhalsiyam yosuku lwakho kunye neepesenti ezingama-25 zevithamini yakho yemihla ngemihla. Zombini zikwapakishe idosi enesisindo sevithamini E: Iipesenti ezingama-50 zexabiso lemihla ngemihla kubisi lwekashew kunye nama-20. ipesenti kubisi lweamangile.
Nangona ubisi lwe-cashew kunye ne-almond zombini zisezantsi kwiprotein, iingcali ezininzi zempilo zikholelwa ukuba amaMelika afumana ngaphezulu kwale macro ekudleni kwethu. Ke kuninzi lwethu, ukukrwitsha kwiprotein kubisi lwe nut akufuneki kube yingxaki.
Kwelinye icala, ukuba uneemfuno ezithile zokutya, njengokufuna iiprotheyini ezongezelelekileyo okanye ngaphezulu kwe-avareji yeekhalori, olunye ubisi lwe nut lungangcono kuwe.
Kwaye ukuba uxabisa amandongomane okanye amandongomane emithi, ngelishwa, kuyakufuneka uhlale kude nawo onke amasi amasi. Zama i-soy, coconut, okanye i-hemp ubisi endaweni yoko.
Zama isandla sakho kwi-DIY nut milks
Ukuba amasi obisi athile awafumaneki apho uhlala khona, okanye ukuba ungumpheki onomdla, unokuzama ukuzenzela. Inguqulelo ye-DIY oyithandayo inokukugcinela imali- kwaye isenokungabi nzima njengoko ucinga.
Emva kwakho konke, ngokubanzi, i-nut milks yenziwa yinkqubo elula yokumisa amandongomane emanzini, emva koko uxineke.
Jonga ezi ndlela-zikhokelo zokwenza ubisi lwe nut kumakhaya:
- Iresiphi yobisi lweAlmond ngeKitchn
- Iresiphi yobisi lweCashew ngeCookie kunye neKate
- Iresiphi yobisi lweMacadamia (kunye netshokholethi kunye neenketho zeberry) ngeMinimalist Baker
- Iresiphi yobisi lweHazelnut (kunye neenketho zetshokholethi) ngePlate entle
- Iresiphi yobisi lweWalnut ngeClean Eating Couple
- Iresiphi yobisi lwamandongomane ngeBhodi yeSizwe yePeanut
Iimpawu zebisi ezinobisi eziphezulu
Hayi kwi-DIY? Ukukhetha kuninzi kubisi obulungiselelwe ukuthengisa, njengoko mhlawumbi uqaphele kwivenkile yakho yendawo.
Nazi iindlela ezimbalwa eziphezulu:
Ubisi lweAlmond: Zama iifama zeCalifia zeOrganic Almond Homown Nutmilk okanye iNyaniso elula engenaSwekile
Ubisi lweCashew: Zama i-Silk engafunekiyo Ubisi lweCashew okanye iProjekithi yeProjekthi ye-Organic Cashewmilk
Ubisi lweMacadamia nut: Zama iMilkadamia Ubisi lweMacadamia olungasafuniswanga okanye iSuncoast yeGolide iMacadamia Ubisi
Ubisi lweHazelnut: Zama i-Pacific Foods i-Hazelnut Isiselo esingasetyenziswanga esisekuqaleni se-Plant or Elmhurst 1925 Milked Hazelnuts
Ubisi lweWalnut: Zama uElmhurst Milked Walnuts okanye uMariani Walnutmilk
Ubisi lwamandongomane: Zama i-Elmhurst 1925 Milked Milked kwiRhoqo kunye neTshokholethi
Njengamaxesha onke, khumbula nje ukujonga iilebhile zesondlo kwaye ufunde uluhlu lwezithako njengoko uzonwabela ezi khalori ziphantsi “mylk” iziselo.
USarah Garone, NDTR, yingcali yezondlo, umbhali wezempilo ozimeleyo kunye nebhlog yokutya. Uhlala nomyeni wakhe kunye nabantwana abathathu eMesa, eArizona. Fumanana nokwabelana ngolwazi lwezempilo kunye nolwasemhlabeni kunye (ikakhulu) neendlela zokupheka ezinempilo e- Ileta yothando eya kukutya.
Iimpapasho Ezidumileyo
Samiksha
