Odeaddamar da Duniyar Nono Madara tare da Wannan Bayanin

Wadatacce

• Ga yadda zaka zabi wane kwaya kwai wanda zaka kara a cikin kofi
• Nut amfanin madara mai gina jiki
• Fewan raunin da aka samu na madarar goro
• Gas din nono na abinci mai gina jiki
• Menene madarar goro mai lafiya?
• Gwada hannunka a DIY nut ​​madara
• Manyan goro na madara

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Ga yadda zaka zabi wane kwaya kwai wanda zaka kara a cikin kofi

Ko da ba ka buƙata don dalilai na kiwon lafiya, ƙila ka shiga cikin duniyar naman goro.

Da zarar an yi tunanin galibi ne ga taron lactose mara haƙuri da taron "granola", waɗannan madarar madarar, wani lokaci ana kiranta mylks, sun ɗauki shagunan kayan abinci da shagunan kofi da hadari.

Binciken kasuwa ya nuna cewa cinikin madarar non madara ya tashi da kashi 61 daga 2013 zuwa 2018.

Kodayake abinci mai gina jiki ya sha bamban da nonon saniya, madaran goro suna ba da fa'idodi da yawa na kiwon lafiya wanda ya sanya su zama zaɓi mai fa'ida.

A cikin wannan jagorar, za mu bincika wasu fa'idodi da rashin amfanin naman goro, duba yadda yawancin iri ke gwama, da yin nauyi a kan waɗanne ne suka fi lafiya.

Nut amfanin madara mai gina jiki

Kodayake madara mai goro ba su bayar da sinadarin gina jiki na kiwo na gargajiya, suna alfahari da yawan abinci mai gina jiki na kansu.

Ounce na oza, madarar goro suna da kusan ƙarancin adadin kuzari fiye da na madarar shanu, kuma da yawa daga cikinsu suna da aƙalla adadin (ko fiye) na alli da bitamin D. Yawancin madara na goro ma suna ɗauke da zare, abincin da ba za ku samu a madarar shanu .

Hakanan suna da maras cin nama a dabi'a, kuma - sai dai idan kuna da rashin lafiyan goro, tabbas - maƙwabtaka da jin daɗi.

Bugu da kari, ga wadanda ke neman rage karfin carbohydrates, madarar goro ba komai bane. Yawancin kayayyaki suna ɗauke da gram 1 zuwa 2 na carbi kawai a kofi, idan aka kwatanta da gram 12 a cikin kofi ɗaya na madarar shanu.

Don amfani a cikin abinci da girke-girke na yau da kullun, madarar goro suna ba da fa'idar aiki. Masu dafa abinci na gida na iya amfani da su sau ɗaya-da-ɗaya zuwa madarar shanu a cikin muffins, gurasa, puddings, da biredi, tare da ɗan tasiri a kan dandano.

Kuma madarar goro mai tsami-tsami suna yin zaɓi mai sauƙi a hatsi ko a cikin kofi na safe.

Fewan raunin da aka samu na madarar goro

Kodayake suna ba da fa'idodi da yawa, madarar goro ba cikakken abinci ba ne.

Babban abin damuwa shi ne tasirin su na muhalli. Yana ɗaukar galan 3.2 na ruwa don samar da almond ɗaya (ma'ana almond 10 = galan 32), wanda ke jagorantar masu suka da yawa don kiran madarar almond zaɓin da ba shi da tabbas.

Bugu da ƙari, yawancin madarar goro suna ƙunshe da filler tare da mutunci mai rikitarwa, kamar carrageenan ko guar gum. Kuma madarar goro na iya zama da tsada sosai ga yawancin masu amfani, tare da farashin farashin da ya fi na madarar shanu.

Har yanzu, tare da zaɓuɓɓuka da yawa waɗanda ake da su yanzu, akwai ɗakuna da yawa don gwaji don nemo madadin kiwo da kuka fi so. Ga hoto yadda yawancin nau'ikan madarar goro suke auna.

Gas din nono na abinci mai gina jiki

Don ƙarin rushewar darajar abinci mai gina jiki, ga tebur mai amfani.

Don tunani, kofi 1 na kashi 2 na madarar shanu ya ƙunshi adadin kuzari 120, gram 5 na mai, gram 8 na furotin, da gram 12 na carbs.

Menene madarar goro mai lafiya?

Tare da duk wannan bayanin, zaku iya yin mamakin: Menene madara mafi ƙoshin madara?

Akwai hanyoyi da yawa don auna lafiyar abinci, kuma kowane ɗayan madara na sama yana biyan buƙatun gina jiki daban-daban.

A cikin karamin kunshin kalori, kofi ɗaya na kowannensu ya ƙunshi kusan kashi 25 zuwa 50 na alli na yini da kashi 25 na bitamin na yau da kullun.D Dukansu kuma suna ɗauke da nauyin bitamin E: kashi 50 cikin ɗari na yau da kullun a cikin madarar cashew da 20 kashi a madarar almond.

Kodayake cashew da madaran almond dukansu sunadarai ne, masana masana kiwon lafiya da yawa sunyi imanin cewa Amurkawa suna samun wadataccen wannan makir ɗin a cikin abincinmu. Don haka ga yawancinmu, yawan cin furotin a madarar goro bai kamata ya zama matsala ba.

A gefe guda kuma, idan kuna da takamaiman buƙatun abinci, irin su buƙatar ƙarin furotin ko mafi ƙarancin adadin kuzari, wani madarar goro na iya zama mafi alheri a gare ku.

Kuma idan kun kasance masu rashin lafiyan gyada ko kwaya na itace, da rashin alheri, kuna buƙatar nisantar duk madarar goro. Gwada waken soya, kwakwa, ko madara mai ɗumi maimakon.

Gwada hannunka a DIY nut ​​madara

Idan ba a samun wasu madara na goro a inda kuke zaune, ko kuma idan kuna da sha'awar dafa abinci, kuna iya yin naku. Sigar DIY ɗin da kuka fi so na iya adana ku - kuma ba zai wahala kamar yadda kuke tsammani ba.

Bayan haka, gabaɗaya, ana yin madarar goro ta hanya mai sauƙi ta jiƙa kwayoyi a cikin ruwa, sannan a tace.

Duba waɗannan yadda-don jagora don yin madarar goro a gida:

• Girke-girken madarar Almond ta hanyar Kitchn
• Kayan girke-girke na Cashew ta hanyar Cookie da Kate
• Kayan girke-girke na madarar Macadamia (tare da cakulan da zabin berry) ta Minimalist Baker
• Kayan girkin madara na Hazelnut (tare da zaɓuɓɓukan cakulan) ta Kyakkyawan Faranti
• Gyada madara girke-girke ta Ma'aurata Mai Cin Tsabtace
• Girke-girke na madarar gyada ta Hukumar Kula da Gyada ta Kasa

Manyan goro na madara

Ba a cikin DIY ba? Zaɓuɓɓuka suna da yawa don shayarwar da aka shirya ta shayarwa, kamar yadda wataƙila kun lura a babban kantunan yankinku.

Anan ga wasu manyan abubuwa:

Almond madara: Gwada gonakin Califia Organic Almond Gyara Kayan Nutmilk ko Gaskiya Mai Sauƙi Maras Almond maras dadi

Cashew madara: Gwada Silk Milk wanda ba a Sanar da shi ba ko Forager Project Organic Cashewmilk

Macadamia kwaya madara: Gwada Milkadamia Miladadad Milk mara ƙanshi ko Milcoadam Gold Miladadad Macadamia Milk

Madarar madara: Gwada Abincin Pacific Hazelnut Ba Abincin Abinci na Asali na Asali ba ko Elmhurst 1925 Milked Hazelnuts

Gyada madara: Gwada Elmhurst Milked Walnuts ko Mariani Walnutmilk

Madarar gyada Gwada Elmhurst 1925 Gyada Milked a Regular da Chocolate

Kamar koyaushe, kawai ka tuna ka bincika alamun abinci mai gina jiki ka karanta jerin abubuwan da ake amfani dasu yayin da kake jin daɗin waɗannan ƙananan abubuwan sha na “mylk”.

Sarah Garone, NDTR, masaniyar abinci ce, marubuciya mai zaman kanta, kuma mai rubutun ra'ayin abinci a yanar gizo. Tana zaune tare da mijinta da yara uku a Mesa, Arizona. Nemi ta ta raba kasa-da-duniya lafiyar da abinci mai gina jiki da kuma (mafi yawa) lafiyayyun girke-girke a Wasikar soyayya ga Abinci.