Menene Madarar Ayaba, Kuma Yana da Lafiya?

Wadatacce

• Yaya Lafiya Madarar Banana?
• Madarar Ayaba Da Sauran Madarar Madara
• Don haka yakamata ku ƙara madarar ayaba a cikin abincin ku?
• Bita don

Tare da jerin madaidaitan madarar madarar madara, zaku iya gwada sabon abin sha na tushen shuka kowace rana har tsawon sati guda kuma kada ku ɗanɗana iri ɗaya a cikin kofi, santsi, ko hatsi sau biyu. Sabuwar bidi'a don cire kasida: madarar ayaba ba ta da yalwa, madarar da aka yi da tsiron da aka yi da farko daga ruwa kuma, kun yi tsammani, ayaba.Girma cikin shahara, wataƙila za ku iya samun zaɓuɓɓuka biyu a kasuwar ku ta gida, gami da Banana Wave (Sayi shi, $ 23 don 12, amazon.com), wanda ya ƙunshi ruwa, ruwan ayaba, sukari, da hatsi da Mooala Bananamilk (Sayi) Yana, $ 26 don 6, amazon.com), wanda aka yi da ruwa, ayaba, da tsaba na sunflower. Baya ga madaidaitan zaɓuɓɓukan da ke kan banana, za ku sami dusar ƙanƙara na banana da madarar goro, kamar Almond Breeze Almondmilk wanda aka haɗe da ayaba na gaske (Sayi Shi, $ 3, target.com), wanda ke nuna ruwa, almond, da ayaba puree . Idan babu ɗaya daga cikin waɗannan sabbin abubuwan da ke damun ɗanɗanon ɗanɗanon ku, zaku iya ƙirƙirar naku ta hanyar haɗa ayaba cikakke tare da kofin ruwa da ƙara a cikin chia ko tsaba flax, dabino, ko man goro don haɓaka abubuwan gina jiki (ko da yake waɗannan abubuwan na iya haifar da koda madara mai kauri).

Amma da gaske yana da kyau ku sha ayaba maimakon cin su? Ga abin da kuke buƙatar sani.

Yaya Lafiya Madarar Banana?

Kada ku ruɗe da madarar ayaba ta Koriya, wadda ita ce madarar saniya mai ɗanɗanon ayaba, madarar ayaba na tushen tsire-tsire ne kuma ba ta da kiwo, wanda ya sa ya dace da masu cin ganyayyaki da masu rashin haƙuri da lactose. Dangane da abinci mai gina jiki, Mooala Bananamilk yana alfahari da adadin kuzari 60 kawai da gram 3 na mai a kowace hidimar kofi ɗaya. Godiya ga ayaba da aka gauraya da kwalba, abin sha kuma yana ba da miligram 360 ko kusan kashi 8 na shawarar yau da kullun da aka ba da shawarar (RDA) don potassium - sinadarin da ke taka muhimmiyar rawa wajen daidaita hawan jini, in ji Keri Gans, MS, RDN, CDN, marubucin Abincin Ƙananan Canji.Hakazalika, madarar Banana Wave ta ƙunshi adadin kuzari 80, babu mai, da milligrams 170 na potassium, kuma nau'in Almond Breeze yana ba da adadin kuzari 80, gram 2 na mai, da ma'aunin 470 milligrams - ko kashi 10 na RDA - na potassium mai lafiya a cikin zuciya. kofin.

Kamar sauran samfuran “madara” marasa kiwo, Mooala Bananamilk da gauran ayaba na almond da Almond Breeze suma an ƙarfafa su da calcium, ma’adinai mai mahimmanci ga lafiyar ƙashi, in ji Gans. Kawai ku tuna ku ba tulun kyakyawan girgizawa kafin ku sha abin sha, kamar yadda ƙaramin sinadarin calcium zai iya zama a ƙasan akwati.

Yayin da Mooala Bananamilk na uku - tsaba na sunflower - yana da ɗan ban mamaki ga abin sha mai santsi da siliki, Gans ya ce mai yiwuwa an saka tsaba a cikin abin sha don ƙara wani dandano, kuma tare da hakan, ya zo da kari mai gina jiki. "Akwai wasu fa'idodin kiwon lafiya ga iri, irin su kitse mai guda ɗaya, waɗanda ke da alaƙa da raguwar haɗarin cututtukan zuciya," in ji ta. Bugu da ƙari, tsaba na sunflower suna ba da bitamin E, maganin antioxidant wanda ke da alaƙa da lafiyar fata kuma yana iya taimakawa ƙarfafa tsarin garkuwar jiki saboda abubuwan da ke hana kumburi, in ji Gans. Har yanzu, abun cikin bitamin E a Mooala Bananamilk shine kashi 6 cikin ɗari na ƙimar yau da kullun (DV), ƙaramin sashi na RDA, in ji ta. Don haka idan samun babban adadin bitamin E yana ɗaya daga cikin manyan abubuwan da kuka fi fifiko, zaɓi Banana Wave ko Almond Breeze tunda an ƙarfafa su da abubuwan gina jiki kuma su tattara miligram 7.5 - kashi 50 na DV - a cikin kofi ɗaya kawai.

Mooala Bananamilk, Kunshin 6 $29.95 siyayya da Amazon

Ayaba mai daɗi a zahiri tana ba kowane iri dandano mai daɗi da daɗi. Har yanzu, dandanon cakulan Mooala Bananamilk da nau'in Banana Wave na asali duka sun ƙunshi gram 6 na sukari da aka ƙara daga sukarin kara, amma Gans ya jaddada hakan ba yana nufin ya kamata ku kawar da shi nan da nan ba. "A cikin mahallin abinci gabaɗaya, gram 6 bazai yi yawa ba, amma kuna buƙatar yin la'akari da inda kuma kuke samun ƙarin sukari," in ji ta. Tun daga Ma'aikatar Aikin Noma ta Amurka (USDA) yana ba da shawarar rage adadin kuzari daga ƙarin sukari a kashi 10 cikin ɗari na yawan adadin kuzarin ku, akwai ɗan ɗaki don jin daɗin gilashin madarar ayaba na cakulan idan abin da kuka samu ne (musamman bayan motsa jiki mai wahala), in ji Gans.

Gaba ɗaya, madarar ayaba yana iya zama kamar mai nasara, musamman tunda yana alfahari da muhimman abubuwan gina jiki da rabin adadin kuzari da kashi biyu bisa uku na madarar kashi biyu cikin ɗari. Amma Gans ya nanata cewa bayanin martabarsa na abinci mai gina jiki ba zai bugi madarar shanu ba-ko ma wasu madarar madara-don dalili ɗaya na farko: furotin. "Idan mutane suna zaɓar shi don samar da furotin tare da abincin su na safe ko a cikin santsi, zai yi karanci," in ji ta. (Mai alaka: Labari Mai Kyau: Amfanin Milk Ya Wuce Ƙarfin Ƙarfin Dairy)

Banana Wave Banana Milk, fakitin 12 $ 19.95 kantin sayar da shi Amazon

Madarar Ayaba Da Sauran Madarar Madara

Lokacin yin la’akari da abun cikin furotin a cikin kowane tsirrai, madara marasa madara, madarar soya tana fitowa a saman, in ji Gans, yana tattara kusan gram 8 a kowace kofi-daidai gwargwado kamar kofin madara kashi biyu-bisa ga USDA. Kamar dan uwan ​​da ke tushen legume, madarar oat shima yana ba da ƙarin abubuwan gina jiki na tsoka-gram 4 a cikin kofi ɗaya, don zama daidai-fiye da madarar ayaba. Wannan yana barin abin sha na 'ya'yan itace a layi tare da madarar almond (gram 1) da sama madarar shinkafa (.68 grams) don furotin.

Nonon ayaba yana raguwa idan ana maganar fiber shima. Tare da gram ɗaya a kowace hidima, madarar ayaba tana matsayi tare da almond da madarar waken soya a kasan sandar fiber totem, yayin da madarar oat ke riƙe matsayi na ɗaya tare da gram 2 na fiber, kamar yadda Gans ya faɗa a baya.Siffar "Ba wai da gaske kuna neman fiber a cikin samfurin madarar ku ba, amma abu ne da za a yi la’akari da shi," in ji Gans. Fassara: Idan kuna son ƙara yawan abincin ku na fiber ta hanyar ƙananan canje-canje, kuna iya tunanin yin amfani da madarar fiber mafi girma a cikin hatsin ku, oatmeal, da sauransu. karin fiber, kuma.)

Kuma kar a manta game da abun cikin bitamin D na abin sha - kuma a wasu lokuta, rashin sa. Tun da karancin abinci da ake samu a yanayi yana ɗauke da sinadarin gina jiki, wanda ke taimaka wa hanji ya ɗauke alli kuma yana da mahimmanci don haɓaka ƙashi da lafiya, a cewar Cibiyar Kula da Lafiya ta Ƙasa (NIH), galibi ana ƙara bitamin D zuwa madara da madarar madara, hatsi , ruwan lemu, da yogurt. Misali, madarar almond na siliki ya ƙunshi microgram 2.5 ko kusan kashi 16 na RDA a cikin hidimar kofi ɗaya, kuma madarar Oatly tana ba da microgram 3.6 ko kashi 24 na RDA. Yayin da Mooala Bananamilk yake ba mai ƙarfi da bitamin D, sigar Banana Wave tana ba da ɗimbin micrograms 4 na bitamin D (kusan kashi 27 na RDA), kuma Almond Breeze's ya ƙunshi micrograms 5 ko kashi ɗaya bisa uku na RDA.

Almond Breeze Almond-Banana Haɗa $ 3.00 siyayya da shi Target

Don haka yakamata ku ƙara madarar ayaba a cikin abincin ku?

Madarar ayaba ba za ta ɗauki kek ɗin a matsayin mafi yawan furotin-ko madara mai cike da fiber a babban kanti ba, amma har yanzu yana ba da wasu manyan macro- da ƙananan abubuwan da ake buƙata don zama lafiya. Kuma wannan yana nufin yana iya samun wuri a farantinka ko a cikin kofin ku, in ji Gans. "Akwai daki ga duk 'madara' marasa kiwo a cikin abincin mutum," in ji Gans. "Wataƙila ɗayan don smoothie ɗin ku, ɗayan kuma don kofi. Akwai fa'idodi da yawa waɗanda ba lallai ne ku yi wa guda ɗaya ba. ” Don haka idan kuna ƙoƙarin yanke shawara tsakanin amfani da madarar ayaba akan madarar cashew, madarar almond, ko madarar waken soya, ɗanɗano ya kamata ya zama abin tantance ku, in ji ta.

Idan kana son ƙara bayanin kula mai ɗorewa da ɗumi a cikin kwano mai daɗi na oatmeal, musanya madarar almond ɗin ku don madarar ayaba. Don juya burodin burodin da ba shi da yalwa a cikin magani wanda ke sa kowa ya fitar da mafi kyawun Gwen Stefani rap, yi amfani da madarar ayaba azaman kayan ruwa (yana da sauƙi 1: 1 musanya!). Lokacin da kake sha'awar kofi mai dadi amma ba ka so ka yi amfani da sukari mai tsayi, yada madarar ayaba daidai a cikin mug. Kawai ku san abin da zai iya rasa abinci mai gina jiki (tunani: furotin), kuma ku sani cewa ba duka bane kuma ƙarshen duk madarar madarar lafiya kawai saboda an yi shi daga 'ya'yan itace, in ji Gans. "Layin ƙasa: Wani zaɓi ne a can," in ji ta. 

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