Menene Milk Pistachio, kuma Shin Yana da Lafiya?

Wadatacce

• Yaya Lafiyar Madarar Pistachio?
• Pistachio Milk vs. Sauran Madarar madara
• Madaran Pistachio vs. Madaran Shanu
• Don haka, ya kamata ku ƙara madarar Pistachio zuwa Abincinku?
• Bita don

Dangane da adadin “madara” mara madara a kan ɗakunan kantin kayan miya a yau (kallon ku, madarar hemp da madarar ayaba), da alama komai da komai za a iya juye su zuwa madara tare da igiyar madarar sihiri. .

Kuma yanzu, pistachios suna samun ✨ sihiri ✨ magani. Komawa cikin Nuwamba, alamar madarar pistachio Táche ta ƙaddamar, ta sake fitar da sabon abin shuka, abin sha ba tare da kiwo ba, wanda aka haɗa da ruwa da pistachios, a cikin iri mai daɗi da mara daɗi. Yayin da Táche ita ce kawai madarar pistachio-kawai a kasuwa, Bishiyoyi Uku - ƙwayar ƙwaya da nau'in madara iri - kuma suna sayar da madara mara dadi da aka yi daga cakuda pistachios da almonds.

Amma madarar pistachio ta cancanci tabo a cikin firiji? Ga abin da kuke buƙatar sani game da shan koren goro.

Yaya Lafiyar Madarar Pistachio?

Kafin a haɗa su da kwalabe a cikin nau'in madarar su, pistachios sune kayan abinci mai gina jiki. A cikin hidimar abinci guda (kusan kwaya 49) na raw pistachios, zaku sami kusan furotin 6g da fiber 3g, a cewar Ma'aikatar Aikin Noma ta Amurka. Godiya ga waɗannan abubuwan gina jiki, ba za ku yi bacci ba awa ɗaya bayan cin abinci. Menene ƙari, hidimar pistachios ya ƙunshi kashi 30 na alƙawarin ku na yau da kullun na alli, ma'adinai wanda ke taimaka wa jikin ku ginawa da kula da ƙasusuwa masu ƙarfi, jini ya ɗora, da aikawa da karɓar siginar jijiya, a cikin Laburaren Magunguna na Ƙasa.

Da zarar an canza shi zuwa abin sha mai santsi, pistachios ba sa ɗaukar naushi iri ɗaya. Kofi ɗaya, gilashin kalori 50 na madarar pistachio na Táche, alal misali, ya ƙunshi 1g fiber kawai da furotin 2g-na uku na abin da za ku samu a hidimar ƙwayayen kwayoyi-kuma alli a cikin abin sha zai rufe kawai Kashi 2 na RDA ɗin ku.

Hakanan yana da mahimmanci a lura: Gilashi mai kalori 80 na madarar pistachio mai daɗi na fakitin 6g da aka ƙara sukari. "Wannan ba babban adadin sukari ba ne, amma ka tambayi kanka: Shin ya zama dole?" in ji Keri Gans, M.S., R.D.N., C.D.N, masanin abinci da kuma Siffa Memba na Brain Trust. "Yana da wani abu da za a yi la'akari da shi tun da akwai sauran madarar da za ku iya samu ba tare da karin sukari ba." USDA tana ba da shawarar rage adadin kuzari daga ƙarin sukari a kashi 10 na yawan adadin kuzarin ku (ko 50g ga matsakaicin mace), don haka akwai ɗaki don jin daɗin gilashin zaki na madarar pistachio idan abin da kuke so ke nan.Kawai tabbatar cewa kayi la’akari da inda kuma zaku iya ƙara sukari a cikin yini don kada ku wuce wannan shawarar, in ji Gans.

Nonon pistachio na Bishiyoyi guda uku sun fi na Táche, suna alfahari da fiber 2g, furotin 4g, da kashi 4 na RDA na calcium kowace kofi. Amma akwai kama: Wannan madarar pistachio mai 100-calorie-per-serving pistachio madara shima ya ƙunshi almonds, wanda zai iya zama alhakin waɗannan ƙananan haɓaka a cikin takamaiman abubuwan gina jiki da ƙarin adadin kuzari 50, in ji Gans. (Mai alaƙa: Girke-girke na Almond Milk don Gamsar da Duk Wani Sha'awar Kirki)

Ko da yake waɗannan madarar pistachio ba lallai ba ne creme de la crème na abubuwan sha masu kyau, ba sa tayar da manyan tutoci masu ja, kuma babu dalilin ku. bai kamata ba ƙara su zuwa jujjuyawar madarar alt, in ji Gans. "Ba lallai ba ne su zama maye gurbin abinci mai gina jiki na kashi 100 na dukan goro," in ji ta. "Amma ga waɗanda ke neman madadin, aƙalla waɗannan madara suna ba ku wasu abinci mai gina jiki, ba wani abu ba. ”

Pistachio Milk vs. Sauran Madarar madara

Kalori: Wadannan madarar pistachio bazai da wani ~ na ban mamaki ~ fa'idodin kiwon lafiya, amma suna da kafa kan wasu alt-madara a cikin nau'in kalori, in ji Gans. Kofi ɗaya na madarar oatly na asali na Oatly ya ƙunshi adadin kuzari 120 - fiye da ninki biyu na madarar pistachio na Táche wanda ba a ƙawata shi ba - yayin da kofi na madarar waken soya na Silk yana alfahari da adadin kuzari 80. Madarar almond da ba a gasa da ita ba, a gefe guda, tana ɗaukar adadin kuzari 30 a kowace kofi. (PS za ku so ku kiyaye waɗannan madarar kwaya akan radar ku.)

Protein: Idan ana maganar furotin, waɗannan madarar pistachio suna cikin layi tare da madarar oat, kamar yadda madarar Táche ba ta da ɗanɗano tana ba da 2g da Bishiyoyi uku suna ba da 4g, yayin da Oatly ke ɗaukar 3g kowace kofi. Idan ɗorawa akan furotin shine babban fifikon ku, ya fi kyau ku sha kan gilashin madarar soya, wanda ya ƙunshi furotin mai girma na 7g. (FYI, wannan shine gram mafi furotin fiye da kwai.)

Fat: A mafi ƙasƙanci na bakan akwai madarar almond na Silk marar daɗi, wanda ya ƙunshi kawai 2.5g na mai a kowane kofi. Hakazalika, kofin madarar pistachio mara daɗi na Táche yana da kitse gram 3.5 kacal a kowane hidima, kuma babu ɗayansa da yake da cikakken kitse (nau'in kitsen da ke da alaƙa da haɗarin haɓaka cututtukan zuciya da jijiyoyin jini lokacin cinyewa da yawa). Madadin haka, kuna samun mono- da polyunsaturated fats, mafi kyawun-gare ku, nau'ikan lafiyar zuciya waɗanda zasu iya taimakawa haɓaka cholesterol, daga waɗannan pistachios masu gina jiki, in ji Gans. Hakanan zaka sami 7g na waɗannan kitse - da 1g na cikakken - a cikin nau'in Bishiyoyi Uku.

Madaran Pistachio vs. Madaran Shanu

Duk da yake yana iya tara abinci mai gina jiki a kan sauran madarar madara, madarar pistachio ta ragu idan aka zo ga mahimman abubuwan gina jiki da ake samu a cikin madarar saniyar OG: Calcium da bitamin D. Tunatarwa, kopin madarar kashi 2 cikin ɗari yana da kusan kashi 31 na ku. RDA don alli da kashi 18 na RDA na ku don bitamin D, abinci mai gina jiki wanda ke taimaka wa jikin ku sha tsohon. Tunda ba a samo waɗannan abubuwan gina jiki a yalwace a cikin goro, yawancin madarar tushen shuka-amma ba Táche ko Bishiyoyi Uku ba-an ƙarfafa su tare da su (sake: an ƙara wa abin sha) don ku sami ƙoshin ku.

"Kuna iya maye gurbin nonon shanunku da madarar pistachio saboda kuna ganin ya fi muku kyau, amma a zahiri kuna rasa manyan abubuwan gina jiki daga madara," in ji Gans. Don haka idan madarar pistachio ita ce madaidaicin madara da za ku ƙara a cikin abincin ku, wataƙila za ku juya zuwa wasu hanyoyin alli (kamar cuku, yogurt, kale, da broccoli) da bitamin D (kamar salmon, tuna , da qwai) don saduwa da adadin ku. (Mai alaƙa: Shin madarar da ba a cikin firiji ba tana da kyau a gare ku?)

Don haka, ya kamata ku ƙara madarar Pistachio zuwa Abincinku?

Waɗannan madarar pistachio ba za su iya zama madaidaicin madara madara ba dangane da furotin ko abun cikin alli, amma har yanzu suna ba da wasu daga cikin waɗancan abubuwan gina jiki, ma'ana yana da A-OK don zuba wa kanku gilashi idan kuna son yin haka. Kuma a ƙarshen rana, tabbas shawararku za ta sauko don dandana, in ji Gans. Dukansu madarar Táche da Bishiyoyi uku suna da ɗanɗanon ɗanɗano mai daɗi, ɗanɗanon ɗanɗano mai ɗanɗano mai ɗanɗano wanda aka haɗa tare da kayan marmari mai ɗanɗano mai daɗi wanda ya dace don kumfa. Don samun waɗannan fa'idodin, Gans yana ba da shawarar ƙara madarar pistachio ɗinku zuwa lattes, abubuwan sha matcha, smoothies, da oatmeal, ko ma shan shi tsaye - babu amsoshi mara kyau anan. (A zahiri, zaku iya amfani da shi don yin hadaddiyar giyar mai tsami.)

Idan wani sashi na musamman a cikin ɗayan waɗannan milks - irin su gellan danko wanda ke yin kauri kuma yana ƙara rubutu zuwa madarar Táche - yana ɗan kashe ku (ko da yake yana da lafiya gabaɗaya), zaku iya gwada yin madarar pistachio, in ji shi. Gans. Kawai haɗa kofi ɗaya na pistachios harsashi da kofuna huɗu na ruwa har sai an haɗa su sosai sannan cakuda ya fara kauri. Zuba ruwa a kan mayafi don cire duk wani yanki, da voila - madarar pistachio na gida.

Ko kun samo madarar pistachio da aka riga aka yi ko kuma ku yi wa kanku bulala, ku sani cewa abin sha maras kiwo bai kamata ya zama maye gurbin kwayoyi da kansu ba. "Akwai wasu fa'idodi ga shan waɗannan madarar, amma har yanzu ba ɗaya yake da cin jakar pistachios ba," in ji Gans. "Ina tsammanin mutane da yawa suna kama da, 'Oh, zan iya shan kwayoyi na yanzu,' kuma ba na tsammanin daidai yake. Ba za ku sami duk abubuwan gina jiki a cikin gilashi ba. "

Bita don