Mukati
Kubvisa mukaka wezvikanganiso zvayo zvose, kureva, kuita hypoallergenic, lactose-isina uye kusagumbura kuzvidzora kwemhou nedzimwe mhuka dze "mukaka", inofanira kushandura zvachose chimiro chayo. Kubva pane chigadzirwa chemhuka kusvika kune chirimwa chemuriwo. Hongu, chichava chinwiwa chakasiyana zvachose, asi ndiani akati chingave chakaipa? Munyika yose vave vachinwa mukaka wemiriwo kwezviuru zvemakore.
Soy mukaka
Uyu hausi mukaka, hongu, asi chinwiwa chinogadzirwa nesoya. Vanonyoroveswa, vakapwanyika, vanopisa, uye vobva vapfuura nemusefa. Yakachipa, inokwanisika uye inonyanya kufarirwa inotsiva mukaka wechivanhu. Iko kuravira, hongu, yakananga, asi iyo inovaka muviri inofanana. Mapuroteni, kunyange muriwo, uye iron - kupfuura mhou, shoma mafuta, hapana cholesterol uye lactose zvachose. Pakati pezvikanganiso - zvishoma calcium uye B mavitamini, kunyanya B12. Mukaka wesoya unotengeswa uri mumapakiti kana kuti uri muupfu, unowanzo simbiswa nemavhitamini nemamineral. Kune "shanduro dzakavandudzwa" - nechokoti, vanilla, syrups kana zvinonhuwira. Yakachengetwa mumabhodhoro egirazi kwevhiki, mumabhodhoro epurasitiki - mazuva maviri. Tsvaga chiputiriso chakanyorwa kuti "Non-GMO".
Sei kunwa. Inokurudzirwa kune allergies, lactose kusashivirira uye iron inoshaya anemia. Mukuwedzera, soya ine phytoestrogens inoderedza mwero we "yakaipa" cholesterol muropa, saka chigadzirwa chinogona kubatsira kune matambudziko emwoyo nemidziyo yeropa. Kana zviri zvekushandisa, sununguka kutsiva mukaka nawo mumabikirwo echinyakare. Dururira mune mbatatisi yakakanyiwa kana pasta muto. Kudya kwakagadzirira kuchava neunobtrusive nutty flavour.
Kare, mukaka wesoya waigadzirwa kwenguva yakareba uye nemaoko - bhinzi dzaifanira kukuyiwa, hupfu hwaifanira kubikwa nekusefa ... Mahonhi akakosha - mhou dzesoya - kurerutsa uye nekukasika basa racho. Iyo unit inoratidzika sekettle, mabasa ayo makuru ndeyekukuya uye kupisa. Zvinotora 100 g yesoya beans kugadzira litre yemukaka. Nguva - maminitsi makumi maviri. Munyika umo mukaka wesoya unoshandiswa mukubika, kunyanya muChina, mombe dzesoya dzinowanikwa munenge mudzimba dzese. Mimwe mienzaniso inogona kushandiswa kugadzira mukaka wenzungu nemupunga.
Rice mukaka
Mukaka kubva kuzviyo zvakare wakabudirira. Oats, rye, gorosi - izvo zvavasingaite chete. Iyo inonyanya kufarirwa vhezheni yemukaka wezviyo inogadzirwa kubva mupunga; idzo tsika kudhakwa munyika dzeAsia, kunyanya kuChina nekuJapan.
Mukaka wemupunga unowanzo gadzirwa kubva mupunga webrown, zvishoma kazhinji kubva kuchena, mupunga wakanatswa. Iyo inonaka yakapfava, inotapira - kutapira kwechisikigo kunoonekwa panguva yekuvirisa, apo makabhohaidhiretsi akaputswa kuita shuga nyore.
Inofananidzwa nemukaka wemombe, mukaka wemupunga une ma carbohydrate mazhinji, mavitamini B uye imwe huwandu hwefibre. Iyo yakaderera-mafuta, yakanyanya hypoallergenic pane ese anotsiva mukaka. Iko kune zvakare kutadza - kushomeka kweprotein uye calcium. Nei uchinwa. MaChinese nemaJapan vanga vachinwa mukaka wemupunga kwezviuru zvemakore, maererano netsika. VeEuropean vanonwa kubva mukuda kuziva, mukumuka kwekufarira chikafu chekumabvazuva, pamwe nemamiriro ekuita mukaka wemombe. Nekuda kwezvirimo zve fiber uye makabhohaidhiretsi, ichi chinwiwa chinozadza mushe uye chinovandudza kugaya. Inodhakwa zvese nega uye yakawedzerwa kumadhizeti.
Mukaka: zvayakanakira nezvayakaipira
Per. Chinhu chakanakisa sosi yeprotein.
Per. Iine calcium yemapfupa akasimba. Calcium kubva mumukaka inobatwa zvakanaka, nokuti inouya ne vitamin D uye lactose.
Per. Mukaka une magnesium, phosphorus, mavitamini A, D uye B12.
Per. Icho chigadzirwa chemhuka uye nekudaro chine cholesterol uye mafuta akazara.
Vs. Kazhinji kukonzera Kurwara.
Vs. Vakuru vazhinji havagadziri ma enzymes anodikanwa kuti agadzire mukaka shuga lactose. Kusagadzikana kweLactose kunokonzera matambudziko ekugaya.
Vs. Inogona kunge iine maantibayoti nemahomoni anoshandiswa kurapa mombe.
Mukaka weAlmond
Chimwe chitubu chenzizi dzemukaka nzungu: walnuts, nzungu, cashews uye, hongu, maarmond. Nheyo yakawanda yekubika yakangofanana - kukuya, kuwedzera mvura, rega iite, kushungurudza. Mukaka womuarumondi wainyanya kufarirwa munguva dzeMiddle Ages. Chokutanga, ndicho chaiva chigadzirwa chikuru chekutsanya, uye chechipiri, chakachengetwa kwenguva refu kupfuura mhou.
Chinhu chikuru chemukaka wearumondi ndechekuti ine mapuroteni akawanda uye calcium. Pamaonero aya, inenge iine mombe! Iinewo magnesium, potassium, mavitamini A, E, B6. Sei kunwa. Iko kusanganiswa kwe magnesium + calcium + vhitamini B6 ndiyo nzira yakakodzera yekusimbisa mapfupa. Girazi remukaka womuarumondi rinovhara chikamu chimwe muzvitatu chezvinodiwa zvecalcium zvezuva nezuva zvemunhu. Mavhitamini A uye E anodzivirira ganda kubva kune ultraviolet mwaranzi, mukuwedzera, iwo anozivikanwa antioxidants anovandudza muviri wose. Potassium inodiwa kuitira kuti moyo urove zvakaenzana uye tsinga dzisaite misikanzwa.
Mukaka weAlmond unoshandiswa kugadzira smoothies, cocktaileti, madhiri, masobho. Ichokwadi, iyo yekubheka inowanzoda kushandiswa kwemaamondi akagochwa. Saka izvo, zvechokwadi, zvinonaka zvirinani, asi mabhenefiti, maiwe, mashoma. Raw chikafu vanodya, pamwe, vakarurama mune dzimwe nzira.
Kokonati mukaka
Liquid inoputika mukati mekokonati rega rega - asi uyu hausi mukaka, asi mvura yekokonati. Inonaka, ine vitamini yakawanda, inokodzera kubika uye inozorodza mumoto. Mukaka wekokonati unogadzirwa kubva mupurpiti yekokonati - inopwanywa, semuenzaniso, yakakangwa, yakasanganiswa nemvura, uye ndokusvinwa. Iko kusagadzikana kunoenderana nehukuru - iyo shoma mvura, mukobvu chinwiwa. Gobvu rinoshandiswa kugadzira masosi uye madhiri, emvura - yesobho.
Nei uchinwa. Mukaka wekokonati wakanyanya kukwirisa mumakoriyori - anosvika 17% mafuta, ane akawanda B mavitamini. Tsika yeAyurvedic inoratidza kuti chinwiwa chinobatsira kushaya mvura, kurasikirwa kwesimba uye chirwere cheganda. Inogona kudhakwa nematambudziko emudumbu - ongororo dzichangoburwa dzakaratidza kuti coconut zvakare ine hunyoro hwekudzivirira mabhakitiriya.
Zvimwe zvinotsiva mukaka
Kazhinji, mukaka haudzingiswi kunze kwechituru. Hemp, semuenzaniso, inogadzira chinwiwa chakanakisa. Haina narcotic effect, asi ine yakawandisa yeOmega-3 neOmega-6 unsaturated acids, kune zvakakosha trace elements like magnesium, 10 yakakosha amino acids, uye hemp proteins inotorwa zvirinani pane soy proteins. Mukaka weSesame ndiyo yakanakisa sosi yecalcium. Mukaka wepoppy une calcium yakawanda. Mbeu dzenhanga dzinoshandurwa nyore nyore kuva chinhu chinovaka muviri chinopa muviri nesimbi, calcium, zinc uye magnesium, iyo ine zvakanyanya kubatsira pakukwanisa kufunga uye kusarwara kunyangwe pakati pechirwere chefuruwenza. Mukaka weoat - wakagadzirwa kubva kune flakes, kana zviri nani zviyo zvisina kucheneswa zviyo zveoat - inzvimbo yakakosha yekudya fiber inobvisa "yakaipa" cholesterol kubva mumuviri.
Nheyo yakawanda yekugadzirira mukaka wemiriwo iri nyore. Nuts nembeu zvinoshambidzwa, zvakanyoroveswa kwemaawa akawanda, zvakapwanyika uye zvakasanganiswa nemvura mu blender muchiyero che1: 3. Ipapo huwandu hunofanira kusvinwa kunze. Iwe unogona kuwedzera chimwe chinhu chinonakidza kune chinwiwa: zvinonhuwira, michero, zvinotapira, masirapi, mhodzi dzepoppy, kokonati flakes, rose mvura - muchidimbu, chero chinhu chinokodzera zano rako rerunako.