Nquma Umhlaba Wama-Milk Amanaliti Ngale Infographic

-Delile

• Nakhu ukuthi ungakhetha yiphi i-nut mylk ongayengeza ekhofi lakho
• Izinzuzo zokudla okunomsoco wobisi lwamantongomane
• Izithiyo ezimbalwa zamasi amantongomane
• Amaqiniso omsoco wobisi lwamantongomane
• Yiluphi ubisi lwamantongomane olunempilo kakhulu?
• Zama isandla sakho ku-DIY nut ​​milks
• Izinhlobo eziphezulu zobisi lwamantongomane

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Nakhu ukuthi ungakhetha yiphi i-nut mylk ongayengeza ekhofi lakho

Noma ngabe awudingi ngenxa yezizathu zempilo, kungenzeka ukuthi ungene ezweni lama-nut milks.

Kwake kwacatshangwa ukuthi kungokwesixuku se-lactose esingabekezelelani kanye ne "granola", lezi ezinye izindlela zobisi, kwesinye isikhathi ezibizwa ngokuthi ama-mylks, zithathe izitolo zokudla nezitolo zekhofi ngesiphepho.

Ucwaningo lwemakethe lukhombisa ukuthi ukuthengiswa kobisi lwe-nondairy kukhuphuke ngamaphesenti angama-61 kusuka ku-2013 kuya ku-2018.

Yize okunomsoco umkhiqizo ohluke kakhulu kunobisi lwenkomo, amasi amantongomane ahlinzeka ngezinzuzo eziningi zezempilo ezibenza babe inketho ekhangayo.

Kulo mhlahlandlela, sizohlola ezinye zezinto ezinhle nezimbi zezinyosi zamantongomane, sibheke ukuthi izinhlobonhlobo zezinhlobo ziqhathaniswa kanjani, bese sikala ukuthi yiziphi ezinempilo kakhulu.

Izinzuzo zokudla okunomsoco wobisi lwamantongomane

Yize amasi amantongomane enganikeli ngokuqukethwe kwamaprotheni obisi lwendabuko, baziqhayisa ngokudla okunomsoco.

Ounce for ounce, amasi amantongomane anama-khalori aphansi kakhulu kunobisi lwenkomo, futhi amaningi awo anenani eliphakeme (noma ngaphezulu) le-calcium novithamini D. Ubisi oluningi lwamantongomane luqukethe nefayibha, isakhamzimba ongeke usithole obisini lwenkomo .

Futhi ayi-vegan ngokwemvelo, futhi - ngaphandle kokuthi uma unezinhlungu zokungezwani komzimba namantongomane, kunjalo - zilungele ukungezwani nokwaliwa.

Futhi, kulabo abafuna ukunciphisa ama-carbohydrate, ubisi lwamantongomane alusebenzi. Imikhiqizo eminingi iqukethe u-1 kuya ku-2 amagremu kuphela we-carbs ngenkomishi ngayinye, uma kuqhathaniswa no-12 grams enkomishini eyodwa yobisi lwenkomo.

Ukuze isetshenziswe ekudleni nasekuphekeni okuvamile, ubisi lwamantongomane lunikeza ukuguquguquka okuhlaba umxhwele. Abapheki basekhaya bavame ukubasebenzisa ngesilinganiso esisodwa kuya kwesinye kubisi lwenkomo kuma-muffin, izinkwa, uphudingi, nososo, okunomthelela omncane ekunambithekeni.

Futhi amabisi enathi angathathi hlangothi enza ukukhetha okukhanyayo okusanhlamvu noma ekhofi lakho lasekuseni.

Izithiyo ezimbalwa zamasi amantongomane

Yize zinikeza izinzuzo eziningi, ubisi lwamantongomane akusikho ukudla okuphelele.

Okunye ukukhathazeka okukhulu umthelela wabo kwezemvelo. Kuthatha amalitha ayi-3.2 wamanzi ukukhiqiza i-alimondi eyodwa (okusho ama-alimondi ayi-10 = amalitha angama-32), okuholela abagxeki abaningi ukubiza ubisi lwe-alimondi njengokukhetha okungagcineki.

Ngokwengeziwe, ubisi oluningi lwamantongomane luqukethe okugcwaliswayo okunedumela eliyimpikiswano, njenge-carrageenan noma i-guar gum. Futhi ubisi lwamantongomane lungamane lubize kakhulu kubathengi abaningi, ngamanani entengo aphakeme kakhulu kunobisi lwenkomo.

Noma kunjalo, njengoba kunezinketho eziningi manje ezivame ukutholakala, kunendawo eningi yokuzama ukuthola enye indlela oyithandayo yobisi. Nasi isifinyezo sokuthi izinhlobo eziningana zamabele amantongomane zikala kanjani.

Amaqiniso omsoco wobisi lwamantongomane

Ngokuqhubeka ukonakala kwenani lokudla okunempilo, nali itafula elisebenzisekayo.

Ukuze uthole inkomba, inkomishi eyodwa yamaphesenti amabili obisi lwenkomo iqukethe ama-calories ayi-120, amagremu ama-5 amafutha, ama-gramu ayi-8 wamaprotheni, kanye no-12 amagremu ama-carbs.

Yiluphi ubisi lwamantongomane olunempilo kakhulu?

Ngalo lonke lolu lwazi, ungahle uzibuze: Yiluphi ubisi lwamantongomane olunempilo kakhulu?

Kunezindlela eziningi zokukala impilo yokudla, futhi ubisi ngalunye lwamantongomane angenhla lufeza izidingo ezahlukahlukene zomsoco.

Ephaketheni eliphansi ngokwedlulele, inkomishi eyodwa ngayinye iqukethe cishe amaphesenti angama-25 kuye kwangama-50 we-calcium yosuku lwakho namaphesenti angama-25 wevithamini yakho yansuku zonke D. Zombili futhi ziphethe umthamo osindayo kavithamini E: amaphesenti angama-50 inani lansuku zonke kubisi lwe-cashew kanye nama-20 amaphesenti obisi lwe-alimondi.

Yize ubisi lwe-cashew kanye ne-alimondi zombili ziphansi kwamaphrotheni, ochwepheshe abaningi bezempilo bakholelwa ukuthi abaseMelika bathola okungaphezulu ngokwanele kwale macro ekudleni kwethu. Ngakho-ke iningi lethu, ukweqa amaprotheni obisini lwamantongomane akufanele kube yinkinga.

Ngakolunye uhlangothi, uma unezidingo ezithile zokudla, njengokufuna amaprotheni athe xaxa noma ama-calories aphezulu kune-average, olunye ubisi lwe-nut lungahle lube ngcono kuwe.

Futhi uma ungezwani namantongomane noma amantongomane ezihlahla, ngeshwa, uzodinga ukuhlala kude nawo wonke amasi amantongomane. Zama ubisi lwe-soy, lukakhukhunathi, noma lwe-hemp esikhundleni salokho.

Zama isandla sakho ku-DIY nut ​​milks

Uma ubisi oluthile lwamantongomane lungatholakali lapho uhlala khona, noma uma ungumpheki onelukuluku, ungazama ukuzenzela okwakho. Inguqulo ye-DIY oyithandayo ingakongela imali - futhi ingahle ingabi nzima njengoba ucabanga.

Ngemuva kwakho konke, ngokuvamile, ubisi lwamantongomane lwenziwa ngenqubo elula yokufaka amantongomane emanzini, bese kuhlungwa.

Bheka lezi ziqondisi zendlela yokwenza ubisi lwamantongomane ekhaya:

• Iresiphi yobisi lwe-Almond ngeThe Kitchn
• Iresiphi yobisi lwe-Cashew nge-Cookie ne-Kate
• Iresiphi yobisi lwamantongomane iMacadamia (enezinketho zikashokolethi namabhere) ngeMinimalist Baker
• Iresiphi yobisi lweHazelnut (enezinketho zikashokoledi) nge-A Beautiful Plate
• Iresiphi yobisi lwe-Walnut nge-The Clean Eating Couple
• Iresiphi yobisi lwamantongomane ngeBhodi Kazwelonke Yamantongomane

Izinhlobo eziphezulu zobisi lwamantongomane

Hhayi ku-DIY? Izinketho zigcwele ubisi olungiselelwe ukuthengisa, njengoba kungenzeka ukuthi uqaphele esitolo sakho sangakini.

Nazi izinketho ezimbalwa eziphezulu:

Ubisi lwe-alimondi: Zama amaCalifia Farms Organic Almond Homestyle Nutmilk noma iQiniso Elilula Ubisi lwe-alimondi olungashukela

Ubisi lwe-Cashew: Zama ubisi lwe-Cashew Ubisi Olungafakwanga Ushukela noma Iphrojekthi ye-Forager Organic Cashewmilk

Ubisi lwe-Macadamia nut: Zama iMilkadamia Ubisi lweMacadamia Olungasetshenziswanga noma Ubisi lweSuncoast Gold Macadamia

Ubisi lwe-hazelnut: Zama i-Pacific Foods Hazelnut Isiphuzo Esisuselwe Esingasetshenziswanga Esitshaliwe noma i-Elmhurst 1925 Ama-hazelnuts Amanzi

Ubisi lwe-Walnut: Zama i-Elmhurst Milked Walnuts noma i-Mariani Walnutmilk

Ubisi lwamantongomane: Zama i-Elmhurst 1925 Amantongomane Abisiwe ngo-Chocolate Njalo

Njengenjwayelo, khumbula nje ukuhlola amalebula okunomsoco futhi ufunde uhlu lwezithako njengoba uthokozela lezi ziphuzo zekhalori eziphansi ze- “mylk”.

USarah Garone, NDTR, ungumbhali wezokudla, umbhali wezempilo ozimele, kanye ne-blogger yokudla. Uhlala nomyeni wakhe nezingane ezintathu eMesa, e-Arizona. Mthole wabelana ngolwazi lwezempilo nokudla okunomsoco futhi (ikakhulukazi) izindlela zokupheka ezinempilo ku- Incwadi Yothando Yokudla.