Misi uye makiki ndeimwe yezvokudya zveAmerica zvinonaka. Gara parutivi kana moto wakakomberedza tafura, uchicheka mavara ako mugirazi huru inotonhorera yemukaka wakare-wakagadzirwa, unovhenekera zviso zvevanhu vazhinji. Uye zvechokwadi, mukaka mashache kuti uite. Zvisinei, kune avo vane chirwere chekudya chekudya, izvi zvaisashandurwa mubvunzo. Zvakanaka, izvo hazvisi chokwadi zvekare, sezvo mutengesi uri kuputika nemukaka usina mukaka usina mukaka.
Mukaka kurerutsa ndiko nhamba imwe yezvokudya zvinokonzerwa nevana nevana, maererano nehuwandu hwezvokudya zve Allergy Initiative. Kune avo vane utachiona hwehuisi, zvakakosha kuti zvimwe zvekudya zvinosanganiswa mune zvekudya kuitira kuti zvose zvinodikanwa zvekudya zvinogona kusangana. Zvokudya zvechikafu zvine chinyorwa chinokosha chezvibereko, kusanganisira mapuroteni, calcium, phosphorus uye vitamini D. Muhombe mune zvemuviri mune puroteni yakakwana, iyo inopa muviri muviri wose wezvinhu zvinokosha zvinodiwa zvinodiwa nemuviri. Nokudaro pasina mukaka, zvakakosha kuti mamwe mapuroteni akazara kana kuenzanisa kwakakodzera kwezvokudya zviri muzvokudya, kuzoita kuti kusangana nemitumbi inoda.
Nemafaro nhasi kune zvakawanda zvekusarudzwa kwemukaka usina mukaka pamusika waunosarudza kubva. Tarisa uone kuti vanoyera sei:
Soy Milk
Ichi chisarudzo-chisina chakanaka ndechimwe chezvinhu zvakakurumbira zvikuru pamusika nhasi. Iyo yakagadzirwa kubva kune soybea, chitubu chekusika, saka inofanirwawo kune vanodyara pamwe chete.
Iine chinyorwa chinokosha cheproteine, ine pakati pe 6 kusvika ku10 gm per cup. Inowedzerawo mune omega-3 fatty acids uye fiber, uye zvakasikwa lactose-isina. Mhando dzakasiyana dzakasimbiswa nemavitamini A, D uye B-12, pamwe ne calcium uye riboflavin. Soy mukaka unewo purotini yakakwana, zvichiita kuti zvive zvakanakisisa zvekugadzirisa mukaka wemhou.
Pakati pemhando dzakawanda dze mukaka we soyya uchawana: zvisarudzo zvisina unsweetened, zvinotapira uye zvakatsvaga zviripo.
Rice Milk
Ichi chisarudzo-chisina kuwanikwa chinogadzirwa kubva murairi yakabikwa, musviki wejisi musviki, uye mushamba wearisi wehuni. Vanonaka uye vanilla vanowedzerwa kuti vawedzere kutora uye kuita kuti zvive zvakafanana nemhou dzomukati. Kunyange zvazvo vashandisi vanoshandisa izvi sechinotsiva mukaka, kudya kunovaka kwakasiyana kusiyana nemukaka wemukaka. Inenge inenge 24 gramu yemakrohydrate, pasi pegiramu imwe yeprotheni uye yakawanda zvikuru ye calcium. Mhando dzakawanda dzakasimbiswa ne calcium, vitamini A, D uye B-12 kuwedzera kune kukosha kwayo. Irowo iroctose uye cholesterol pasina, uye yakaderera mumafuta. Umucheka weRipe unogona kuwanikwa mumhando dzakasiyana kana dzakashamiswa.
Almond Milk
Ichi chisarudzo chisina-mahara chinogadzirwa kubva kumarimondi omumvura, mvura, uye zvinotapira mudiki. Kunyange zvazvo yakabva kuamamondi inenge yakakwirira mumapuroteni, mukaka uyu unongova 2% maarmonds chete. Kunyange zvazvo ine zvinyorwa zvishoma zveprotein, B mavitamini, anokosha mafuta anodii kana emaminerari, inonakidza kune vatengi vakawanda nekuda kwekunakidza kwayo. Uyezve, ine minimi yakawanda, kana ichienzaniswa nemukaka wehuchi, saka avo vane calori vanogona kusarudza sarudzo iyi. Mukaka weAlmond inewo inenge 50% kukosha kwezuva nezuva kwevhitamin E.
Kokoti Misi
Ichi chisarudzo-chisina chakanaka chiri chitsva kumusika pane zvimwe zvevamwe. Iyo yakanaka inobva kune fiber uye simbi, zvisinei, iyo yakareba mumakori uye mafuta kupfuura mukaka wemhou. Mhando dzakawanda dzekakonati mukaka dzine makirogiramu mashanu emafuta akazara panguva yekushandira. IAriric acid inowanikwa mumakonokonti inobatsira zvikuru pakuvaka miviri yemaviri ezvirwere.
Nokudaro panzvimbo pokupfuura nekamuzi kamukiraya wekaka, zvinonzwisisika kuti kune zvakawanda zvekuisa marisi-asina kushandiswa pamasherufu okusarudza kubva. Enda mberi, uwane mukaka mashache shure kwezvose.