Mkaka wa amondi kapena mkaka wa soya: chabwino ndi chiyani?

M'zaka zaposachedwa, kufalikira kwa veganism kwakhudza kwambiri malonda azakudya, ndipo pali njira zingapo zopangira mkaka wa ng'ombe m'misika.

Mkaka wa amondi ndi mkaka wa soya ndi wa vegan, wopanda lactose komanso wopanda cholesterol. Komabe, pali kusiyana pakati pa zomwe amapereka pa thanzi labwino, zakudya zomwe zili nazo, ndi momwe kupanga kwawo kumakhudzira chilengedwe. Mkaka wamtunduwu uli ndi zabwino ndi zovuta zake.

Pindulani ndi thanzi

Mkaka wa amondi ndi soya uli ndi michere yosiyanasiyana ndipo ndi yopindulitsa mwanjira yawoyawo.

Mkaka wa amondi

Maamondi aiwisi ali ndi thanzi labwino kwambiri ndipo ali ndi mapuloteni, mavitamini ofunikira, fiber ndi antioxidants. Ndi chifukwa cha ubwino wathanzi wa maamondi aiwisi kuti mkaka wa amondi wakhala wotchuka kwambiri.

Mkaka wa amondi uli ndi mafuta ambiri a monounsaturated mafuta acids, omwe angathandize kuchepetsa thupi komanso kuchepetsa thupi. Kafukufuku akuwonetsanso kuti mafuta a monounsaturated mafuta acids amathandizira kuchepetsa milingo ya lipoprotein (LDL), yomwe madokotala amatcha "cholesterol yoyipa."

Ndine mkaka

Monga mkaka wa amondi, mkaka wa soya uli ndi mafuta ambiri a monounsaturated ndi polyunsaturated kuposa mafuta odzaza. Mafuta a saturated, omwe amapezeka mu mkaka wa ng'ombe wochuluka, amathandizira kuti mafuta a kolesterolini azikwera komanso mavuto a mtima.

Chofunika kwambiri, mkaka wa soya ndi njira yokhayo yosinthira mkaka wa ng'ombe womwe uli ndi mapuloteni ofanana. Kawirikawiri, zakudya zomwe zili mu mkaka wa soya zimafanana ndi mkaka wa ng'ombe.

Mkaka wa soya ulinso ndi ma isoflavones, omwe kafukufuku amasonyeza kuti ndi antioxidants omwe amathandiza kuchepetsa kutupa m'thupi komanso kukhala ndi zotsatira zotsutsana ndi khansa.

Malinga ndi National Center for Complementary and Integrative Health, kudya mapuloteni a soya tsiku lililonse kungathandize kuchepetsa LDL cholesterol.

Mtengo wa zakudya

Kuti mufananize mtengo wazakudya wa mkaka wa amondi ndi soya, yang'anani pa tebulo ili lopangidwa ndi USDA.

Kumbukirani kuti zakudya zomwe zili mumitundu yosiyanasiyana yazakudya zidzakhala zosiyana. Opanga ena amawonjezera shuga, mchere ndi zoteteza ku mkaka wawo. Zowonjezera izi zimatha kusintha kuchuluka kwa ma carbohydrate ndi ma calories mu mkaka.

Ambiri opanga mkaka wopangidwa ndi mbewu amalimbitsanso ndi calcium ndi vitamini D kuti atsanzire mkaka wa ng'ombe.

Kugwiritsa ntchito mkaka wa amondi ndi soya

Kawirikawiri, mkaka wa amondi ndi soya umagwiritsidwa ntchito mofanana. Mitundu iwiri yonseyi ya mkaka ingagwiritsidwe ntchito pophika phala, kuwonjezera pa tiyi, khofi, smoothies kapena kumwa.

Komabe, anthu ambiri amawona kukoma kwa mkaka wa amondi kukhala wokoma kuposa kukoma kwa mkaka wa soya. Komanso, m'zakudya zina, kukoma kwa mkaka wa soya kungakhale kolimba.

Mkaka wa amondi kapena soya ukhoza kugwiritsidwa ntchito bwino pophika m'malo mwa mkaka wa ng'ombe - umapangitsa kuti ukhale wopepuka komanso wocheperako. Koma pokonza zokometsera, muyenera kuganizira kuti mkaka wamasamba ungafunike wochulukirapo kuposa mkaka wa ng'ombe.

kuipa

Takambirana ubwino wa mkaka wa amondi ndi soya, koma musaiwale kuti nawonso ali ndi zovuta zawo.

Mkaka wa amondi

Poyerekeza ndi mkaka wa ng'ombe ndi soya, mkaka wa amondi uli ndi zopatsa mphamvu zochepa komanso zomanga thupi. Ngati mwasankha mkaka wa amondi, yesani kupanga ma calories omwe akusowa, mapuloteni, ndi mavitamini kuchokera ku zakudya zina.

Opanga ena amawonjezera carrageenan, yomwe imagwiritsidwa ntchito ngati chowonjezera pazakudya zopanda mafuta ochepa komanso m'malo mwa mkaka, kuphatikiza mkaka wa amondi. Carrageenan ali ndi zotsatirapo zingapo pa thanzi, zofala kwambiri kukhala kusagaya chakudya, zilonda zam'mimba, ndi kutupa.

Ngati simukukhulupirira opanga ndipo mukufuna kudya mkaka wa amondi wachilengedwe, yesani kuupanga kunyumba. Maphikidwe pa intaneti adzakuthandizani ndi izi, zomwe mungapeze maphikidwe kuchokera kwa akatswiri ovomerezeka a zakudya.

Pomaliza, ndikofunika kulingalira kuti anthu ena amadana ndi amondi. Inde, mu nkhani iyi, kugwiritsa ntchito mkaka wa amondi adzakhala contraindicated kwa inu.

Ndine mkaka

Ngakhale mkaka wa soya uli ndi mapuloteni ambiri, mitundu ina ikhoza kukhala yopanda amino acid methionine chifukwa cha njira zopangira, kotero mungafunike kuti mutenge kuchokera kumadera ena a zakudya zanu. Ndikofunikira kuti mutenge methionine, calcium ndi vitamini D wokwanira ndi mkaka wa soya, apo ayi zikhala zosauka m'malo mwa mkaka wa ng'ombe.

Mkaka wa soya uli ndi mankhwala otchedwa antinutrients omwe amachepetsa mphamvu ya thupi kutenga zakudya zofunikira komanso kusokoneza kuyamwa kwa mapuloteni ndi chakudya. Njira zosiyanasiyana zopangira zinthu zimatha kuchepetsa kuchuluka kwa zakudya zopatsa thanzi komanso kukulitsa thanzi la soya, koma izi nthawi zambiri zimakhala zovuta komanso zodula.

Mofanana ndi mkaka wa amondi, anthu ena akhoza kukhala osagwirizana ndi soya ndipo ayenera kupewa kumwa mkaka wa soya.

Zotsatira za chilengedwe

Kupanga mkaka wa amondi kumatha kukhudza kwambiri chilengedwe. Chowonadi ndi chakuti amondi ndi chikhalidwe chofuna chinyezi kwambiri. Pamafunika malita 16 amadzi kuti mumere maamondi 15 okha, malinga ndi UC San Francisco Center for Sustainability.

Pafupifupi 80% ya amondi padziko lapansi amapangidwa m'mafamu ku California. Kuchuluka kofunikira kwa ulimi wothirira m'mafamuwa kungakhale ndi zotsatira za nthawi yaitali za chilengedwe m'dera lachilalali.

Polima ma almond ndi soya pamafamu, mankhwala ophera tizilombo amagwiritsidwa ntchito mwachangu. Ndemanga ya 2017 Agricultural Chemical Use Review ikuwonetsa kugwiritsa ntchito mankhwala osiyanasiyana ophera tizilombo mu mbewu za soya. Mankhwalawa amatha kuipitsa magwero a madzi ndikupangitsa madzi akumwa kukhala apoizoni komanso osayenera kumwa.

Tiyeni tifotokoze mwachidule!

Mkaka wa amondi ndi soya ndi njira ziwiri zodziwika bwino za vegan m'malo mwa mkaka wa ng'ombe. Amasiyana muzomangamanga ndipo amapindulitsa thanzi la anthu m'njira zosiyanasiyana.

Mkaka wa soya uli ndi mavitamini ndi mchere wambiri ndipo umatsanzira mkaka wa ng'ombe m'njira zambiri, koma si onse omwe amakonda kukoma kwake.

Mkaka wa amondi udzakhala wopindulitsa kwambiri ku thanzi lanu ngati mumadzipanga nokha kunyumba.

Mulimonse momwe mungakonde mkaka wa zomera, kumbukirani kuti nthawi zambiri umakhala wochepa kwambiri mu ma calories, macronutrients, minerals, ndi mavitamini, choncho ayenera kudyedwa pamodzi ndi zakudya zina.

Yesetsani kuganizira zomwe mumakonda komanso mawonekedwe a thupi lanu kuti musankhe mkaka wopangidwa ndi zomera womwe uli woyenera kwa inu!