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Mukaka weupfu, unonziwo mukaka wakaoma, unowanikwa nekubvisa mvura kubva mumukaka inoitwa nenzira dzekuomesa-pfira uye nzira dzekuomesa-roller, zvichikonzera mukaka weupfu. Chinangwa chikuru chekugadzira mukaka weupfu kushandura iwo mukaka wakasviba mbishi kuita chigadzirwa chinogona kuchengetwa kwenguva yakareba pasina kurasikirwa nehunhu [1] [piri] .
Mukaka weupfu unoshandiswa kutsiva mukaka wakatsvuka wakatsvuka nekuti haufanire kunge uri mufiriji uye hune hupenyu hwakareba hwesherufu. Mukaka weupfu unowanzo shandiswa sechinotsiva mukaka mutsva uye sechinhu chekudya mumafomula evana, zvekudya zvinovaka muviri, zvinhu zvakabikwa uye zvigadzirwa zve confectionery, nezvimwe. [3] . Mukaka weupfu unoshandiswa mune zvakasiyana mabikirwo uyezve unoshandiswa kuita muto muto nemuto.
Mukaka weupfu wakanyanya nyore kushandisa. Nekudaro, kana iwe usina mukaka hupfu muruoko kana iwe usingakwanise kuudya nekuti iwe uri pane vegan chikafu, allergiki kumukaka kana lactose isingashiviriri, kune zvimwe zvinotsiva zvemukaka hupfu izvo zvaunogona kufunga kuva nazvo. Tarisa.
1. Almond mukaka upfu
Almond mukaka upfu unogadzirwa nekunyurura maarumondi mumvura, kubvisa ganda nekuzogocha nekukuya kuita hupfu hwakatsetseka. Maamondi akaderera mumafuta uye ane huwandu hwakawanda hweprotein, fiber, calcium, iron, magnesium, phosphorus, potasium, zinc, vitamini C, vhitamini B6, vhitamini E, folate, riboflavin, niacin uye thiamine [4] . Iwe unogona kushandisa almond mukaka upfu sechinotsiva mukaka weupfu uchishandisa 1 mukombe kune yega ¼ mukombe wemukaka upfu.
10 Chikafu Chokwadi cheMukaka Wemamanda Wakagadzirwa
2. Mukaka wekokonati upfu
Mukaka wekokonati kana kirimu wakasaswa-kuomeswa kugadzira mukaka wekokonati upfu. Iyo vegan, isina-dairy uye isina lactose chigadzirwa. Kokonati mukaka weupfu isosi yakanaka yeprotein, mafuta, makabhohaidhiretsi, calcium, iron uye potasium [5] . Inogona kushandiswa mumakeke, masobho uye sauces. Ingoshandisa mashoma emukaka wemukaka weupfu mumarepepe ako.
3. Oat mukaka upfu
Oat mukaka weupfu chinhu chinodyarwa-chakavakirwa mukaka hupfu unowanikwa kubva kuzere oats. Oats ane mapuroteni, fiber, calcium, iron, riboflavin, niacin, thiamine uye phytochemicals [6] . Oats mukaka weupfu une hunyoro, hunotapira zvishoma uye hunogona kushandiswa seimwe nzira yemukaka hupfu. Iwe unogona kuwedzera oat mukaka weupfu kune zvinwiwa kuti uwedzere kunaka uye mumabikirwo akabikwa.
4. Mupunga wemupunga
Mupunga wemupunga, unonziwo upfu hwemupunga, unogadzirwa nemupunga wakanyoroveswa. Vanhu vane vegan, lactose vasingashivirane uye vanokanganiswa nemukaka kana soya vanogona kunge vane mupunga weupunga. Mupunga weupunga une protein, carbs, fiber calcium uye potasium [7] .
Mupunga wemupunga unogona kuwedzerwa kuzvinwiwa uye kushandiswa mukubika nekubika. Nekudaro, mupunga weupfu unotapira kupfuura mukaka weupfu, saka zvakakwana kushandisa mumadhizeti, masmoothies, mabara egranola uye zvinhu zvakabikwa.
5. Cashew nzungu upfu
Cashew nut powder inogadzirwa kubva kumasheya, ayo akave akachekwa, akagochwa uye akagayiwa kuita hupfu hwakatsetseka. Iyo inotapira uye ine inotapira inotapira uye kugadzirwa iyo inoshanda mus smoothies, zvinwiwa uye inotapira uye inonaka madhishi.
Uye zvakare, nzungu dzemakwenzi dzakavaka muviri ivo vakapfuma mumapuroteni, fiber, carbs, potasium, zinc, iron, calcium, thiamine, riboflavin, vitamin B6 uye folate [8] .
Mufananidzo Ref: indiamart
6. Soy mukaka upfu
Soy mukaka upfu ndeimwe yakanakisa kutsiva yemukaka hupfu. Iyo inogadzirwa nekunyorova ma soya husiku hwese, rakaomeswa nezuva uye rozokangwa rikava hupfu hwakatsetseka. Soyibeya inopa kwakanaka mapuroteni, fiber, mafuta, carbs, iron uye calcium. Soy mukaka upfu hunogona kutsiviwa zvakaenzana zvakaenzana zvemukaka hupfu mune ese marudzi ekubikisa.
7. Hemp upfu
Hemp upfu hunowanikwa kubva kune yakasvibira mbeu yehemp. Icho chinotsiva chakakwana kune mukaka hupfu uye inogadzirira kuwedzera kwakanaka kune smoothies, puddings uye zvakabikwa zvinhu. Mbeu yeHemp sosi yakanaka yeprotein, mafuta, fiber, carbs, iron uye potasium [9] .
Kazhinji FAQs
Q. Chii chatinogona kushandisa panzvimbo yemukaka hupfu?
TO. Unogona kushandisa mukaka wekokonati, hupfu, almond mukaka upfu, mupunga mupunga, cashew nzungu upfu uye soy mukaka upfu panzvimbo yemukaka hupfu.
Q. Unogona here kutsiva mukaka hupfu wemukaka?
TO. Hongu, unogona kutsiva mukaka hupfu nemukaka.
Q. Unogona here kushandisa mukaka hupfu mukubheka?
TO. Ehe, mukaka upfu unogona kushandiswa mune dzakasiyana siyana mabheka yekubheka.
Q. Unoshandisa sei mukaka hupfu?
TO. Tora 1/2 mukombe wemukaka upfu woisanganisa ne 1 mukombe wemvura inodziya. Nekudaro, zvirinani kuwedzera shoma shoma yemvura mumukaka hupfu kuti iite bota uye wobva wawedzera zororo remvura uye nekumhanyisa uchienderera kuti usagadzike mapundu.
