Kana uri kutsvaga hutano hwakanaka, hunonaka kune mukaka wemhou, unogona kufunga nezvemukaka wamaarmond. Iwe haufaniri kuva mishonga kuti uedze iyo - mukaka wearmondi ndiyo imwe nzira yakakodzera kune chero munhu ane mukaka kurwisa kana avo vanotarisa kuti vasave neavotise (nemhaka yekusavhiringidza kwelasise kana kushushikana) kana mahomoni anowanikwa mumukaka wemhou. Kunyangwe iwe uri kungotarisa kuwedzera zvakasiyana neurongwa hwako hwekudya, mukaka weamamondi unogona kushandiswa sekoroori yakaderera, yakaderera yemakrohydrate chisarudzo chevanhu vose, kunyanya avo vanhu vane chirwere cheshuga.
Mukuwedzera kune mararamiro ehutano, vanhu vazhinji vanonyatsonakidzwa nerudo rwekamanda yemamondi. Ichokwadi, kubwinya kwakasvibirira mukaka waarmond kune kazhinji kwakatsanangurwa sechisarudzo chakanyanya kupfuura dzimwe mhando dzemukaka wemhou. Umucheka weRipe unogona kunge uri pamucheto uye mukaka we soy unowanzosiya muromo wako nechinzvimbo chakasiyana. Asi, mukaka weamamondi unofadza kunakidza nemafuta emarimondi. Iwe unogona kuwana mukaka wemarumondi muwaini (yakasvibiswa uye isingafariki), vanilla, uye chocolate tsvina. Chinyorwa ndechekuti ruvara rwemawaini runotova nekunaka kunotapira kunokonzerwa nemasikirwo emarimondi. Uyewo, mamwe mavara akaisa shuga kune zvigadzirwa. Zvichida zvakanakisisa kudzivisa zvigadzirwa zvine shuga yakawedzerwa nokuti mamwe mahydrohydrates muutauro wehuga anogona kukanganisa shuga yeropa ndokuita kuti ikure nokukurumidza.
Kuti usimbise marangi ekutanga asina kuwedzera shuga, verenga mavara. Dzivisa chero chinhu chakawedzera shuga nenzira yehuga shuga, sirasi yepamusoro ye fructose kana chero imwe shuga inopera muna ose.
Kazhinji yenguva, zvisikwa zvepakutanga zvisina shuga yakawedzerwa zvichanzi "unsweetened." Kutenga shanduro yakasununguka ichakuchengetedza makorikiti, makhahydrates, uye shuga. Semuenzaniso, imwe (8 oz) mukombe wekusavhenganiswa nemakwenzi emuarmond ndeye: 30 makorikori, 2.5 g mafuta, 0 g mafuta akazara, 1 g gorohydrate, 0 shuga uye 1 g mapuroteni.
Apo, imwe kapu yemukaka wemarumondi nguva dzose ine: 60 makorikori, 2.5 g mafuta, 8 g gorohydrate, 7 g shuga, uye 1 g mapuroteni. Kusarudza soroledened version inokuchengetedza, 30 makorikiti, 8 g gorohydrate, uye 7 g shuga.
Kana uri kutarisa kuti uchengetedze makorikiti, mukaka wearmondi unogona kunge wakatsiva mukaka wemhou. Umukaka weAmmondi unonyanya kuderera mumakirori uye mahydrohydrate uchienzaniswa nemafuta mashoma emukaka wemombe (kunyangwe nemafuta emakungwa emakungwa akakwirira) ane: 110 makori, 2.5 g mafuta, 1.5 g mafuta akazara, 13 g ghydrohydrate, 12 g shuga uye 8 g protein. Ramba uchifunga, kunyange zvakadaro, mukaka wemhou hauuna shuga yakawedzerwa, panzvimbo iyo, shuga chaiyo inowanikwa mukaka unonzi lactose.
Maonde Amamondi Anobata Sei Zvokudya Zvakakwana?
Mukuwedzera kune kunaka kukuru, mukaka weamamondi inowanikwa muchero:
- Umukaka weAlmond ndiyo yakanaka yakasikwa ye magnesium, potasium, manganese, selenium uye vitamini E - zvinovaka muviri zvinobatsira kusagadzikana kwemasabolism, utano hwepafu, hutano hwemwoyo, hutachiona uye hutano.
- Umukaka weAmondi unowedzera kana hunosimbiswa ne calcium uye vitamini D. Mamwe mabhii anosimbisa necheccium yakawanda (45% ne30% ye RDA) kupfuura iyo inowanika mumhou yekaka.
- Mafuta ari mumukaka weamamondi haana unsaturated uye asina cholesterol - uye mafuta asina kuwanikwa akaratidzwa kuderedza dambudziko repfungwa yemwoyo .
Ungashandisa Sei Iyo Muchidya Chako?
Kana iwe uchida kupa mukaka wemamanda emuameri, iwe unogona kuzviedza mu smoothies, apo uchibika oatmeal kana sechinotsiva marisi mune mamwe mapeji. Vamwe vanhu vanonakidzwa kuwedzera kune hofi yavo kana kungova kunwa iyo chilled.
Unogona Kupipi Iko?
Unogona kuwana mukaka wemarumondi mune zvekudya zvekare - tarisa muzvokudya zvehutano kana "chikafu chinodyiwa" chikamu chemhando dzakachengeteka (iyo inofanirwa kuiswa firiji mushure mokuzarura) - kana muchikamu chefiriji pedyo nemukaka wemhou kune mamwe marudzi akatengesa chilled. Anoda kutenga imwe iyo isiri GMO yakavimbiswa. Izvi zvinoreva kuti mukaka wemarumondi hauna zvisikwa zvipenyu zvakashandurwa.
A GMO, kana zvipfeko zvakashandurwa, zvakasimwa, mhuka, microorganism kana zvimwe zvipenyu izvo maitiro ezvemagetsi akashandurwa achishandisa teknolojia inoshandura majeni. Kusvika iye zvino, pakange kusina zvidzidzo kuongorora maitiro, zvinokonzera, nemigumisiro yezvokudya zveGGO pane hutano hwevanhu. Kuva izvo tisinganyatsozivi nezvehupenyu hurefu hwemhando dzezvikafu zvekudya, zvichida pfungwa yakanaka yekudzivisa kana tikakwanisa.
> Sources:
> The > NON GMO > Project. GMO Science.