Vanhu vakawanda vari kuramba mukaka wemombe nekuda kwezvikonzero zvakasiyana. Chiremba Carrie Torrance, nyanzvi yezvekudya, akaedza kutsanangura munhevedzano kuti sei mamwe mukaka uye zvinwiwa zvevegan zvingave zvakakunakira iwe.
Pamasherufu ezvitoro zvikuru, pedyo nepasuru dzemukaka wemhouwo zvadzo, panogona kunge paine mukaka wembudzi, marudzi akati wandei esoya, zvinwiwa zvemukaka zvakagadzirwa nenzungu. Kudiwa kwezvinotsiva kwakadaro kuri kuwedzera gore negore. Maererano nemasayendisiti eBritain, vana kubva pagumi vanhu vechiRungu vanotoshandisa "dzimwe nzira" dzemukaka muzvinwiwa zvinopisa, nekudya kwemangwanani uye kuzvishandisa mukubika ndiro dzakasiyana.
Chimwe chezvikonzero zveizvi ndechokuti muvanhu vakawanda mukaka unonetsa kugaya, zvichiita kuti pave nekuputika, gasi, uye manyoka. Chikonzero chinowanzoitika cheizvi ndechekuderera kwemukati we lactase enzyme, iyo inobvumira kuparara kwelactose, shuga inowanikwa mune zvigadzirwa zvemukaka. Kune vanhu vanotambura ne(lactase deficiency) kana mukaka protein casein, kana kumwe kusawirirana nemukaka wemombe. Mhou yemukaka wemukaka ndeimwe yematambudziko ehutano evana vechikoro, anokanganisa anenge 2-3%. Zviratidzo zvaro zvinogona kunge zvakasiyana zvakanyanya, kubva pakutsamwa kweganda kune matambudziko ekugaya.
Asina mafuta, semi-mafuta, kana akazara?
Zvidzidzo zvesainzi zvichangobva kuitika zvinoratidza kuti mukaka wakanyungudutswa hausiwo une hutano. Hongu, ine mafuta mashoma uye makorikori, uye ine calcium yakawanda kupfuura mukaka wose. Asi dzimwe nyanzvi dzinotaura kuti mafuta akazara anowanika muzvigadzirwa zvemukaka anogona kusaunza ngozi kune utano. Zvisinei, nekusarudza mukaka wakapfava pamusoro pemukaka wose, tiri kuzvinyima zvinhu zvinobatsira zvinonyungudika nemafuta sevhitamini A uye E.
Semi-fat mukaka inoonekwa se "kudya kunovaka muviri" (nokuti ine mafuta mashoma kupfuura mukaka wakazara), asi yakaderera mumafuta-soluble mavitamini. Kana iwe ukanwa mukaka wakadaro, iwe unofanirwa kuwana mamwe mavhitamini anonyungudika ane mafuta kubva kune mamwe masosi - semuenzaniso, idya miriwo yemashizha akawanda (lettuce yemhando dzakasiyana), kana kudya mitsva yemiriwo saladhi nemafuta emichero.
Mukaka wakanakisisa wevana
Chikafu chevana chakanakisa mukaka waamai, ingangoita mwedzi mitanhatu yekutanga (maererano nekurudziro yeWHO - makore maviri ekutanga, kana kutopfuura - Vegetarian), uye wobva watanga kupa mukaka wemombe zvishoma zvishoma, kwete. asati asvitsa gore. Semi-fat mukaka unogona kupiwa kumwana kubva mugore rechipiri rehupenyu, uye mukaka wakanyunguduka - kwete mberi kwemakore mashanu. Mukuita izvi, unofanirwa kuve nechokwadi chekuti mwana wako haaregi mukaka wemhou. Zvimwe zvemukaka "dzimwe nzira", dzakadai sezvinwiwa zvesoya, zvingave zvisina kukodzera kuvana vaduku zvachose.
Nzira yekusarudza mukaka "wakanakisisa" iwe pachako?
Isu tinounza kwauri kuenzanisa kwegumi marudzi akasiyana emukaka. Kunyangwe iwe wafunga kupedzisira wanwa mukaka wemhou wakakwana kana kwete, gara uchisanganisira asiri-mukaka masosi e calcium mukudya kwako, senge lettuce, nzungu uye mhodzi, kusanganisira maarumondi nesesame.
1. Mukaka wemombe wechivanhu (wose).
Hunhu: chigadzirwa chechisikigo chakapfuma muprotein, yakakosha sosi yecalcium. Mukaka wemhou "Organic" une mamwe maomega-3 fatty acids anobatsira uye mashoma anorwisa mabhakitiriya nemishonga yezvipembenene. Vamwe vanhu vanosarudza homogenized mukaka nekuti mamorekuru emafuta ari mauri akatogadzirwa kuti abatsire kugaya mukati mekudya.
Zvakanaka: kune vanodya miriwo.
Kuravira: yakapfava, yakasviba.
Kubika: zvakanaka kushandisa nekudya kwemangwanani kwakagadzirwa, kugadzira zviyo, muzvinwiwa zvinotonhorera, uye zvakare pachayo; yakanakira sosi nemakeke.
Yakaedzwa kugadzirira kwechinhu ichi: Tesco brand mukaka wese.
Nutrition pa100 ml: 68 kcal, 122 mg calcium, 4 g mafuta, 2.6 g mafuta akazara, 4.7 g shuga, 3.4 g mapuroteni.
2. Mukaka wemhou usina lactose
Hunhu: mukaka wemhou, unonyanya kusefa nenzira yekubvisa lactose. Iyo enzyme lactase yakawedzerwa kwairi. Kazhinji ine kudya kwakafanana nemukaka wemhou wenguva dzose.
Zvakanaka: kune vanhu vane lactose kusashivirira.
Kuravira: Kazhinji zvakafanana nemukaka wemombe.
Kubika: Kunoshandiswa zvakafanana nemukaka wemhou wose.
Yakaedzwa kugadzirira kwechinhu ichi: Asda brand lactose-isina mukaka wemombe wakazara.
Nutrition pa100 ml: 58 kcal, 135 mg calcium, 3.5 g mafuta, 2 g mafuta akazara, 2.7 g shuga, 3.9 g mapuroteni.
3. Mukaka wemombe “A2”
Hunhu: mukaka wemhou une protein A2 chete. Mukaka wemhou wenguva dzose une mapuroteni akasiyana-siyana, kusanganisira boka remakesini, iyo huru iri A1 uye A2. Zvidzidzo zvesainzi zvichangobva kuitika zvinoratidza kuti kusagadzikana kwemukati kunowanzo kukonzerwa nemapuroteni emhando yeA1, saka kana iwe usiri lactose isingashiviriri kazhinji, asi dzimwe nguva mushure mekunwa girasi remukaka unonzwa kuputika, saka mukaka uyu ndewewe.
Zvakanaka: Kune avo vanotambura neA1 mukaka weprotein kusashivirira. Kuravira: Zvakafanana nemukaka wemombe wenguva dzose.
Kubika: Kunoshandiswa zvakafanana nemukaka wemhou wose.
Yakayedzwa kugadzirira kwechinhu ichi: Morrisons brand A2 mukaka wese wemombe.
Nutrition pa100 ml: 64 kcal, 120 mg calcium, 3.6 g mafuta, 2.4 g mafuta akazara, 4.7 g shuga, 3.2 g mapuroteni.
4. Mukaka wembudzi
Hunhu: chigadzirwa chechisikigo, chikafu chakafanana nemukaka wemhou.
Zvakanaka: kune avo vane kusawirirana kwemukaka wemhou, semafuta embudzi maduku maduku, uye anewo lactose shoma. Kuravira: kwakasimba, kwakananga, kutapira nemunyu.
Kubika: inogona kuwedzerwa kune tii, kofi, chokoreti inopisa (kunyangwe ichange iri "amateur" chinwiwa - Vegetarian). Mumabikirwo, inowanzobudirira kutsiva mhou.
Yakaedzwa kugadzirira kwechinyorwa ichi: Sainbury mukaka wese wembudzi.
Nutrition pa100 ml: 61 kcal, 120 mg calcium, 3.6 g mafuta, 2.5 g mafuta akazara, 4.3 g shuga, 2.8 g mapuroteni.
5. Mukaka wesoya
Hunhu: hunofananidzwa neprotein yemukati nemukaka wemhou, asi yakaderera mumafuta. Zvigadzirwa zveSoy zvinobatsira kuderedza cholesterol, asi kuti uwane chigumisiro ichi, unoda kudya inenge 25 g yeprotein ye soya, kureva, semuenzaniso, 3-4 magirazi emukaka we soy zuva nezuva. Mamwe marudzi emukaka wesoya akawedzera calcium uye mavitamini A uye D, izvo zvinobatsira.
Makanaka:Kune avo vasingamwi mukaka wemombe varikutsvaka chinwiwa chine mafuta mashoma. Zviri nani kunwa mukaka wesoya wakasimbiswa necalcium uye mavhitaminzi A uye D.
Kuravira: nutty; mukaka wakakora.
Kubika: inofamba zvakanaka netii nekofi. Yakanakira kubika kumba.
Yakaedzwa kugadzirira kwechinhu ichi: Vivesoy unsweetened soy mukaka - Tesco.
Nutrition pa100 ml: 37 kcal, 120 mg calcium, 1.7 g mafuta, 0.26 g mafuta akazara, 0.8 g shuga, 3.1 g mapuroteni.
6. Mukaka wealmond
Hunhu: yakagadzirirwa kubva musanganiswa wearumondi yakapwanyika nemvura yechitubu, yakafumiswa necalcium uye mavitamini, kusanganisira D uye B12.
Zvakanaka: Kune vegans uye chero munhu anodzivirira zvigadzirwa zvemhuka nekuda kwezvikonzero zvakasiyana. Yakafumiswa nevhitamini B12, yakakosha kune vegans uye vanodya miriwo. Kuravira: yakapfava nutty kuravira; nokuti kunwa zviri nani kusarudza unsweetened.
Kubika: yakanaka yekofi, zvishoma kuipa mune zvimwe zvinwiwa zvinopisa; mumabikirwo pasina kushandura huwandu, inotsiva yemombe.
Yakaedzwa kugadzirira kwechinhu ichi: Unsweetened almond mukaka brand Alpro - Ocado.
Nutrition pa100 ml: 13 kcal, 120 mg calcium, 1.1. g mafuta, 0.1 g mafuta akazara, 0.1 g shuga, 0.4 g mapuroteni. (Nyatsoverenga ruzivo pamusoro pekuputira: zvinyorwa zvearumondi mumukaka wearumondi kubva kune vakasiyana-siyana vanogadzira zvinogona kusiyana zvakanyanya - Vegetarian).
7. Coconut mukaka
Feature: Yakagadzirwa nekutsikirira coconuts. Iine artificially akawedzera calcium, yakaderera protein, uye yakakwirira saturated mafuta.
Zvakanaka: kune vanodya miriwo, vegans.
Kuravira: kureruka, neinoti yekokonati.
Kubika: inogona kuwedzerwa kune yakagadzirira-yakagadzirwa kudya kwemangwanani, tei, kofi. Yakakura yekubika, nekuti. yakapfava coconut flavour haina kunyanya kupenya uye hai "kuvhara" zvimwe zvinonaka. Zvinonyanya kunaka fry yakaonda vegan pancakes nemukaka wekokonati, nekuti. yakanaka mvura.
Yakayedzwa kugadzirira kwechinhu ichi: Yemahara Kubva Coconut Mukaka - Tesco.
Nutrition pa100 ml: 25 kcal, 120 mg calcium, 1.8 g mafuta, 1.6 g mafuta akazara, 1.6 g shuga, 0.2 g mapuroteni.
8. Mukaka wehempe
Feature: hemp mhodzi chinwiwa chakafumiswa necalcium uye vhitamini D.
Zvakanaka: kune vegans.
Kuravira: yakapfava, inotapira.
Kubika: Inokodzera kuwedzera kune zvinopisa uye zvinotonhora zvinwiwa, smoothies, tii, kofi, sauces. Iwe unogona zvakare kusanganisa mukaka wehemp nemuchero uye uchi uye kuomesa kune inonaka vegan "ice cream"! Yakayedzwa kugadzirira kwechinhu ichi: Braham & Murray Yakanaka Hemp Yekutanga - Tesco hemp mukaka.
Nutrition pa100 ml: 39 kcal, 120 mg calcium, 2.5 g mafuta, 0.2 g mafuta akazara, 1.6 g shuga, 0.04 g mapuroteni.
9. Mukaka weoti
Feature: Yakagadzirwa kubva kune oatmeal ine mavhitamini akawedzerwa uye calcium. Yakaderedzwa yemukati yemafuta akazara.
Zvakanaka: kune vegans. Yakaderera-calorie, asi ine hutano, senge oatmeal. Kuravira: creamy, ine chaiyo yekuravira.
Kubika: Haisi kuputika, saka yakanaka kugadzira muto muchena (nemon, pakati pezvimwe zvinoshandiswa).
Yakaedzwa kugadzirira kwechinhu ichi: Oatly Oat - Sainbury's oat mukaka.
Nutrition pa100 ml: 45 kcal, 120 mg calcium, 1.5 g mafuta, 0.2 g mafuta akazara, 4 g shuga, 1.0 g mapuroteni.
10. Mukaka wemupunga
Feature: Chinwiwa chinotapira chine mapuroteni uye chakapfumiswa necalcium.
Zvakanaka: kune vanhu vasingashiviriri kune zvose mukaka wemhou uye soy protein. Kuravira: kutapira.
Kubika: haipi ruvara rwemukaka kune zvinwiwa zvinopisa, saka hazvina kukodzera kuwedzera kune kofi uye tei. Mukaka wemupunga uri mvura - izvi zvinofanirwa kuverengerwa kana uchibika (dzimwe nguva zvakakosha kuwedzera hupfu).
Yakaedzwa kugadzirira kwechinhu ichi: mupunga mukaka brand Rice Dream - Holland & Barrett.
Nutrition pa100 ml: 47 kcal, 120 mg calcium, 1.0 g mafuta, 0.1 g mafuta akazara, 4 g shuga, 0.1 g mapuroteni.