Mumakore achangopfuura, kupararira kweveganism kwakakanganisa zvakanyanya indasitiri yezvikafu, paine akati wandei-anomera zvirimwa zvemukaka wemombe anoonekwa pamisika.
Mukaka wearumondi nemukaka wesoya ndeye vegan, lactose-isina uye yakaderera mucholesterol. Nekudaro, pane mimwe misiyano mune izvo zvehutano zvinobatsira izvo zvinopa, izvo zvinovaka muviri zvazvinazvo, uye magadzirirwo avo anokanganisa zvakatipoteredza. Mhando dzemukaka idzi dzine zvese zvakanakira nekuipira.
Kubatsirwa kwehutano
Zvose mukaka wearumondi uye soy une zvakasiyana-siyana zvekudya uye zvinobatsira nenzira yavo pachavo.
Mukaka weAlmond
Maarumondi akasvibira ane hutano hwakasiyana uye ane mapuroteni, mavhitamini akakosha, fiber uye antioxidants. Imhaka yehutano hwakanaka hwearumondi mbishi kuti mukaka wearumondi wave wakakurumbira.
Mukaka wemuarumondi une huwandu hwepamusoro hwemonounsaturated fatty acids, iyo inogona kubatsira kuderedza uremu uye kudzora uremu. Tsvagiridzo inoratidzawo kuti monounsaturated fatty acids inobatsira kudzika-density lipoprotein (LDL) mazinga, ayo vanachiremba vanodana kuti "yakaipa cholesterol."
Soy mukaka
Kufanana nemukaka wemuarumondi, mukaka wesoya une akawanda monounsaturated uye polyunsaturated mafuta kupfuura mafuta akazara. Mafuta akaguta, anowanikwa akawandisa mumukaka wemhou, anobatsira kuwedzera cholesterol uye matambudziko emwoyo.
Zvakakosha, mukaka wesoya ndiyo yega imwe nzira kune mukaka wemhou ine huwandu hwakafanana hweprotein. Muzhinji, chikafu chemukaka we soy chinofananidzwa nemukaka wemhou.
Mukaka wesoya zvakare une isoflavones, izvo zvidzidzo zvinoratidza ma antioxidants anobatsira kuderedza kuzvimba mumuviri uye ane anti-gomarara mhedzisiro.
Maererano neNational Center for Complementary and Integrative Health, kudya soy protein zuva rega rega kunogona kubatsira kuderedza LDL cholesterol.
Kukosha kwehutano
Kuti uenzanise kukosha kwekudya kwearumondi nemukaka wesoya, tarisa patafura iyi yakagadzirwa ne USDA.
| Soy mukaka (240 ml) | Mukaka wearumondi (240 ml) |
Calories | 101 | 29 |
macronutrients |
|
|
MaProteins | 6 d | 1,01 d |
mafuta | 3,5 d | 2,5 d |
Carbohydrate | 12 d | 1,01 d |
Alimentary faibha | 1 d | 1 d |
sucrose | 9 d | 0 d |
zvicherwa |
|
|
karusiyamu | 451 mg | 451 mg |
Iron | 1,08 mg | 0,36 mg |
Magnesium | 41 mg | 17 mg |
Phosphorus | 79 mg | - |
potassium | 300 mg | 36 mg |
Sodium | 91 mg | 115 mg |
mavhitamini |
|
|
B2 | 0,425 mg | 0,067 mg |
A | 0,15 mg | 0,15 mg |
D | 0,04 mg | 0,03 mg |
Ramba uchifunga kuti izvo zvinovaka muviri zvemhando dzakasiyana dzekudya zvichave zvakasiyana. Vamwe vagadziri vanowedzera shuga, munyu uye zvinodzivirira kumukaka wavo. Izvi zvinowedzera zvinogona kuchinja huwandu hwemakabhohaidhiretsi uye macalorie ari mumukaka.
Vazhinji vanogadzira mukaka wezvirimwa vanousimbisawo necalcium uye vhitamini D kutevedzera mukaka wemhou zvakanyanya.
Kushandiswa kwealmond uye soy mukaka
Kazhinji, mukaka wealmond uye soy unoshandiswa nenzira yakafanana. Mhando mbiri idzi dzemukaka dzinogona kushandiswa pakubika zviyo, kuwedzera kune tii, kofi, smoothies kana kungonwa.
Nekudaro, vanhu vazhinji vanoyedza kuravira kwemukaka wearumondi sekunonaka kupfuura kuravira kwemukaka wesoya. Uyezve, mune dzimwe ndiro, kuravira kwemukaka wesoya kunogona kuva kwakasimba.
Mukaka wearumondi kana wesoya unogona kushandiswa zvakachengetedzeka mukubikisa pachinzvimbo chemukaka wemhou - zvinouita kuti ureruke uye ushoma. Asi kana uchigadzira madhiri, unofanira kufunga kuti mukaka wemuriwo ungada zvishoma kudarika mukaka wemombe.
payakaipira
Isu takavhara mabhenefiti emukaka wearumondi uye soya, asi usakanganwa kuti ivo vanewo yavo yakaderera.
Mukaka weAlmond
Kuenzaniswa nemukaka wemhou uye soy, mukaka wearumondi une macalorie mashoma uye mapuroteni. Kana ukasarudza mukaka wearumondi, edza kugadzirisa makoriyori anoshaikwa, mapuroteni, uye mavhitamini kubva kune zvimwe zvekudya.
Vamwe vagadziri vanowedzera carrageenan, iyo inoshandiswa seyakakora yezvokudya zvakaderera-mafuta uye zvinotsiva mukaka, kusanganisira mukaka wearumondi. Carrageenan ine hutano hwakati wandei mhedzisiro, iyo inonyanya kuzivikanwa ndeye indigestion, maronda, uye kuzvimba.
Kana iwe usingavimbe nevagadziri uye uchida kudya mukaka wearumondi chaiwo, edza kuugadzira kumba. Recipes paInternet achakubatsira neizvi, pakati payo iwe unogona kuwana mabikirwo kubva kune vakasimbiswa nutritionists.
Chekupedzisira, zvakakosha kufunga kuti vamwe vanhu havawirirani nemaarumondi. Zvechokwadi, munyaya iyi, kushandiswa kwemukaka wearumondi kuchapikiswa iwe.
Soy mukaka
Kunyangwe mukaka wesoya wakapfuma muprotein, mamwe mabhureki anogona kunge asina kukosha mune yakakosha amino acid methionine nekuda kwehunyanzvi hwekugadzira, saka ungangoda kuitora kubva kune dzimwe nzvimbo dzekudya kwako. Zvakakosha kuti uwane methionine yakakwana, calcium uye vhitamini D nemukaka wesoya, kana zvisina kudaro ichava chinotsiva mukaka wemhou.
Mukaka wesoya une mishonga inonzi antinutrients inogona kuderedza kugona kwemuviri kutora chikafu chakakosha uye kukanganisa kubatwa kwemapuroteni nemacarbohydrates. Nzira dzakasiyana dzekugadzira dzinogona kuderedza huwandu hwemaantinutrients uye kuwedzera kukosha kwekudya kwesoya, asi izvi zvinowanzoita basa rakaoma uye rinodhura.
Sezvakaita mukaka wearumondi, vamwe vanhu vanogona kunge vasingawirirani nesoya beans uye vanofanira kudzivisa kunwa mukaka wesoya.
Kusvibiswa kwehupenyu
Kugadzirwa kwemukaka wearumondi kunogona kuita zvakakosha pane zvakatipoteredza. Icho chokwadi ndechekuti maarumondi itsika yakanyanya kunyorova. Zvinotora marita gumi nematanhatu emvura kukura maarumondi gumi nemashanu chete, maererano neUC San Francisco Center for Sustainability.
Inenge 80% yemaarumondi epasi rose anogadzirwa mumapurazi muCalifornia. Kuwedzera kudiwa kwemadiridziro mumapurazi aya kunogona kukanganisa nharaunda kwenguva yakareba mudunhu iri.
Pakurima maarumondi nesoya bhinzi pamapurazi, mishonga yezvipembenene inoshandiswa zvakanyanya. Ongororo ye2017 Agricultural Chemical Use Wongororo inoratidza kushandiswa kwemishonga yakasiyana siyana muzvirimwa zvesoya. Mishonga iyi inogona kusvibisa matsime emvura uye kuita kuti mvura yekunwa ive muchetura uye isingakodzeri kunwa.
Ngatipfupikisai!
Almond nemukaka wesoya mbiri mbiri dzakakurumbira dzevegan kune mukaka wemombe. Zvinosiyana-siyana mune zvinovaka muviri uye zvinobatsira hutano hwevanhu nenzira dzakasiyana.
Mukaka weSoy une mavhitamini akawanda nemaminerari uye unotevedzera mukaka wemhou munzira dzakawanda, asi havasi vese vanofarira kuravira kwayo.
Mukaka wearumondi uchanyanya kubatsira kune hutano hwako kana ukazviita iwe kumba.
Chero rudzi rwemukaka wechirimwa waunoda, yeuka kuti kazhinji kazhinji wakaderera mumakoriyumu, macronutrients, zvicherwa, uye mavhitamini, saka unofanirwa kudyiwa pamwe chete nezvimwe zvekudya.
Edza kufunga nezvese zvaunofarira uye maitiro emuviri wako kuitira kuti usarudze chirimwa-chakagadzirwa mukaka wakakunakira iwe!