Ice Cream na karin kumallo Yanzu abu ne - kuma yana da kyau a gare ku

Wadatacce

• Yaya dandanin sa?
• Yaya lafiya?
• Kuma kalmar ƙarshe ...
• Bita don

Tun da farko wannan lokacin rani, abincin na Instagram ya fara busawa tare da harbe-harbe na safiya na masu rubutun ra'ayin yanar gizo na abinci suna cin cakulan ice cream a gado, da kyawawan ɗigon shunayya tare da granola tare da kofi. Bayan skimming kan taken da ke nuna wasu haɗe-haɗe na "vegan," "paleo," "superfoods," da " ice cream na karin kumallo," sha'awa ta ƙananan maɓalli da sauri ta koma cikin shakkar abinci.

Duk 'giram ɗin sun kasance iri ɗaya: Daskararre, mai ƙarancin abinci mai kiwo wanda ake kira Snow Monkey wanda, ya zama, shine a zahiri da nufin ci don karin kumallo.

Yanzu, ni mai shan giya ne mai rashin haƙuri na lactose. Don haka idan wani ya ce "marasa kiwo" da "ice cream," kwakwalwata ta riga tana ƙoƙarin yin lissafin yadda sauri zan iya isa ga Dukan Abinci mafi kusa don ɗaukar pint. Amma ni ma ina da shakku: Yawancin ice cream masu ƙoshin lafiya ko kirim mai tsami suna cike da abubuwan da ba su da lafiya kuma ba sa ma ɗanɗanon daɗi don ba da garantin.

Don haka a ina Snow Monkey ya faɗi akan bakancin lafiyar da dandano? Mun danna 'yan ƙwararrun masana abinci mai gina jiki da' yan gwajin ɗanɗano don amsa duka.

Yaya dandanin sa?

Don farawa, duk da abin da tallace-tallace ya ce, ba zan rarraba Snow Monkey a matsayin ice cream ba. (Kunshin yana nufin shi a matsayin "abincin ƙanƙara mai ƙoshin abinci.") Tawagarmu ta masu gwada ɗanɗano (mafi yawansu ba editocin kiwon lafiya ba ne, don haka saboda haka suna da ɗanɗano ɗanɗano mai ƙima game da sukari-kyauta, mara-madara, tashin hankali gaba ɗaya- abinci kyauta) duk sun yarda cewa idan kuna sha'awar Ben & Jerry's, Snow Monkey ba zai yanke shi azaman madadin ainihin ice cream ba.

Amma sun kuma yarda cewa duka Cacao da Goji Berry suna da dadi sosai lokacin da kake tunanin su kamar kwanon santsi-wanda, a gaskiya, don yawancin kwayoyi na lafiya gaba ɗaya sun wuce kamar ice cream. Cacao yana ɗanɗano kamar lafiyayyen cakulan banana smoothie, yayin da Goji Berry yana da daidaitacce akan ɗanɗanon berries mai daɗi da tart. (Kamfanin kawai yana da waɗannan abubuwan dandano guda biyu.)

Kuma wannan shine ainihin mafi yawan kusurwar Biri na Dusar ƙanƙara ta wata hanya: Suna tallata kansu azaman kayan abinci mai gina jiki, ƙarancin laifi mai daɗi wanda za'a iya shafa shi akan mazugi ko kuma a haɗa shi kamar kwano mai santsi kuma a sanya shi da 'ya'yan itace, granola, da sauran marasa adadi na Instagrammable. toppings.

Yaya lafiya?

Buga shafin Snow Monkey ko ɗaukar pint kuma za ku ga manyan wuraren sayar da su shine cewa wannan ƙoshin ƙoshin lafiya ba shi da manyan ƙwayoyin cuta, cike da gram 20 na furotin da tan na fiber, kuma an ɗora shi da kayan abinci.

Abin mamaki shine, yawancin wannan a zahiri yana riƙewa: "Wannan shine ɗayan 'ice creams' na farko a cikin nau'in vegan wanda na gani wanda ba shi da ton na abubuwan iffy a ciki. hakika duk wani abu da ba za ku iya ba ko ba za ku iya sakawa a cikin santsi a gida ba," in ji Alix Turoff, RD, masanin abinci mai gina jiki a Top Balance Nutrition a New York.

Yawancin abubuwan da ake amfani da su ana iya ganewa-ayaba, apple purée, furotin foda, man shanu sunflower. Kuma guda biyun da ke da alamar tambaya, itacen itacen acacia da guar bean gum, suna da kyau, in ji Turoff. Ta kara da cewa "Guar bean danko wani nau'in emulsifier ne na halitta wanda ke taimakawa ice cream ya zauna tare, amma yana da lafiya sosai kuma ina amfani da shi a cikin smoothies na a gida don hana su rabuwa," in ji ta.

Wani nasara don maganin: Dukan abubuwan biyu suna da ƙasa da gram 14 na sukari, yawancinsu daga asalin halitta ne, yana nuna mai gina jiki mai gina jiki na New York Tracy Lockwood, RD Kwatanta hakan ga 'ya'yan Chobani akan yogurt na ƙasa, wanda ke da kusan gram 16 na sugar, ko SO Delicious ice-free ice cream, wanda ke alfahari da irin wannan adadin sukari amma daga syrup cane, kuma Snow Monkey a zahiri ya fi kyau, Lockwood ya ce.

Tutar ja ɗaya: "Na ga tallan yana ɗan ɓata-suna cewa 'gram 20 na furotin' gaba ɗaya, amma da gaske gram 5 ne a kowace hidima," in ji Turoff. Ta ƙara da cewa akwai ingantattun hanyoyin da za a iya cin gram 20 a ƙaramin kalori da ƙimar carb: Kofi ɗaya na lemun tsami, alal misali, yana da furotin kamar pint, amma a rabin adadin kuzari da kashi biyu bisa uku na carbs. (Duk da haka, lentil ba su kusan jin daɗin ci ko gamsar da haƙori mai zaki ba!)

Turoff ta kara da cewa tana son cewa furotin ya fito ne daga tsaba hemp maimakon soya, kamar yadda abincin vegans ya kasance yana da kyau sosai. Bugu da ƙari, gram 5 na furotin shine tushe mai kyau don karin kumallo, idan dai kun ƙara ƙarin kayan abinci mai gina jiki, in ji ta.

Kuma kalmar ƙarshe ...

Gabaɗaya, duka masana abinci na abinci sun yarda. "Ice cream don karin kumallo da alama yana iya shiga yankin haɗari, amma wannan alamar ta sami hanyar da za ta iya yin hakan a zahiri," in ji Lockwood.

Dukansu masu ilimin abinci sun yarda, kodayake, kuna buƙatar ƙara ƙoshin lafiya (kamar man goro, flaxseed, ko tsaba) da fiber don yin wannan cikakken abinci ko abun ciye -ciye. Kuma cikin dacewa, masu gwada ɗanɗano mu ma sun yarda Goji Berry koyaushe ya kamata a ci tare da almond man shanu (a'a amma da gaske, ɗanɗano ku zai gode mana).

Yayin da masu rubutun ra'ayin yanar gizo ke ƙirƙirar hotunan batsa masu dacewa da dusar ƙanƙara na biri, Lockwood da Turoff sun ce akwai 'yan toppings da ya kamata ku yi watsi da su: granola da ɗimbin 'ya'yan itace, tun da dukansu suna ƙara yawan adadin sukari da ba dole ba, da kuma wani abu da aka sarrafa, kamar koyaushe (yi haƙuri, sandwich ice cream!).

Gwada shi: Lockwood yana ba da shawarar kera kwano PB&J ta hanyar ɗorawa guda ɗaya na Snow Monkey (wato rabin kofi) tare da cokali 2 na man shanu na goro da 1/2 kopin blueberries. Ko kuma ku sha abinci guda biyu (kofuna 1) na kowane dandano kuma ku ɗora shi da tsinken chia 1, 1 tablespoul spirulina, da cokali 1 na man shanu, Turoff ya ba da shawara.

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