Anoshamisa Utano Bhenefiti YeVegan Mukaka (Wemiti-wakavakirwa Mukaka)

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Kudyara-kwakavakirwa mukaka kana vegan mukaka uri kwese kwese. Kubva pazvitoro zvidiki zvekofi kusvika kumaresitorendi akaipisisa, mukaka unodyarwa nemiti hauchisiri wekugwinya, asi chikamu chekudya kwezuva nezuva. Imwe yekuwedzera kukurumbira kwemukaka usina hutsinye kunogona kuverengerwa kuhuwandu hwevanhu hwekudzora kugona kugaya lactose mushure mehucheche. Zvidzidzo zvakaratidza kuti vangangoita zvikamu makumi mapfumbamwe kubva muzana zvevakuru vari munyika zvine hunyoro lactose isingashivirane ^[1] . Uye chimwe chikonzero chiri kuuya kweVeganism - nzira yekurarama iyo inotsvaga kusabvisa nzira dzese dzekushandisa, uye hutsinye, mhuka dzekudya, dzekupfeka kana chero chimwe chinangwa.

Nekuda kwemukaka-wakasimwa mukaka uri kusimuka, ngatizivanei mamwe emhando dzakajairika dzemukaka wevegan uye nerubatsiro rwavanowana pamuviri wako.

Chii chinonzi Plant-based Milk?

Iyo lactose-yemahara inotsiva mukaka wemombe, mukaka-wakasimwa mukaka kana vegan mukaka unowanzo gadzirwa kubva kuamondi, cashew, oats, mupunga kana coconut. Zvakare inonzi semylk, mukaka-wakasimwa mukaka haungori wehutsinye chete asi zvakare uine akasiyana siyana mamwe mabhenefiti . Iyo yakaderera huwandu hwemafuta mune aya marudzi eiyo mylk, pamwe neakanaka mapuroteni zvemukati zvinogadzira vegan mukaka nzira yakakwana yemukaka wemombe kana mukaka wembudzi - chaizvo mukaka une lactose mairi.

Kudya kusina mukaka kunobatsira muviri wako uye hutano hwakakwana nenzira dzakasiyana sekuvandudza kugaya, kudzivirira mburwa, kukurudzira kuonda, kugadzirisa metabolism uye masimba emagetsi uye hazvikonzere chero kuzvimba kungatungamira mukukura kwevasina hutano hutachiona hutachiona hwakabatana zvimwe zvirwere zvisingaperi kana mamiriro anosanganisa ura.

Muchinyorwa chazvino, tichatarisa mamwe emhando dzakajairika dzemukaka-unogadzirwa nemukaka uye nemabatiro avanobatsira kusimudzira mararamiro ane hutano.

1. Ndiri Mukaka

Chinonyanya kushandiswa chinotsiva mukaka wemombe, zvidzidzo zvakatsigira kuti mukaka we soy ndiwo unogutsa zvakanyanya-wakasarudzika wemukaka-unobva mukaka dzimwe nzira. Chidzidzo ichi chakafananidza mukaka-wakavakirwa mukaka neiyo yeimwe sarudzo dzakafanana uye mukaka wemombe uye mukaka we soy unouya padyo nemukaka wemombe. Yakagadzirwa kubva kune bhinzi yesoya, mhando yemukaka inokodzera kune avo vane lactose vasingashivirane.

Kubatsirwa

• Akapfuma mu protein , mukaka we soy unogona kubatsira kukurudzira kudya kwakaringana.
• Zvekudya masosi eestrogen uye progesterone inowanikwa mune soy mukaka zvinobatsira mune chiyero chemahormone mazinga muvakadzi panguva yekuguma kuenda kumwedzi.
• Iyo mukaka-wakasimwa mukaka hainawo cholesterol-isina uye yakazara nemafuta akakosha emonounsaturated uye polyunsaturated fatty acids (vakomana vakanaka) iyo inobatsira mukuderedza cholesterol uye kusimudzira hutano hwemwoyo.

Zvimwe zvinokanganisa

• Mukaka weSoy une yakakwira-koriori zvemukati - izvo zvinogona kutungamira mukurema.
• Sezvo soy chimwe chezvinhu zvakajairika, kunwa mukaka we soy kunogona kukonzera kuzvimba, mikoko, manyoka, kuzvimba, kutemwa nemusoro uye kurutsa mune vamwe vanhu.
• Vana vadiki vari kuramba vachikurirwa nehutachiona hwe soy.

2. Almond Mukaka

Yechipiri yakakurumbira sarudzo mumukaka wevegan, almond mukaka inogadzirwa nekunyudza maarumondi mumvura uyezve kusanganisa uye kumomesa zvakasimba. Mukaka wemaarumondi usina kutapudzwa wakaderera mumakoriyori uye wakaderera mumahydrohydrate - uchiita kuti uve unokodzera kudya kwakaderera-carb. Vatsvakurudzi vakaratidza kuti mukaka weamandimu inzira inoshanda kune vana nevakuru vanotambura nehutachiona kana kusashivirira kumukaka. Inofananidzwa nemupunga uye mukaka we soy, mukaka wealmond zvakasarudzika zvine mavitamini akawanda uye zvicherwa zvinosanganisira mhangura, zinc, iron, magnesium, calcium, potasium nezvimwe.

Kubatsirwa

• Iyo ine yakakwira zvemukati monounsaturated fatty acids (MUFA) iyo inogona kubatsira mukudzikira uremu uye kurema manejimendi .
• Uyu mukaka wevegan ndeyezvakanaka sosi sosi ye antioxidant vhitamini E.
• Mukaka wemaarumondi husina kutapudzwa haukwidzi huwandu hweshuga yeropa, nekudaro, uchiita kuti ubatsire vanhu vane chirwere cheshuga.

Zvimwe zvinokanganisa

• Mamwe marangi e almond mukaka ine shuga yakawedzerwa, iyo isiri yekuwedzera inovaka.
• Mazhinji maBrand ane zvinowedzerwa senge carrageenan kuita thicken uye kudzivirira kupatsanurwa, izvo zvinogona kukonzera kuzvimba kwemukati uye kukuvara.
• Vanhu vane miti yemiti yemiti vanofanirwa kudzivirira mukaka weamondi.
• Hazvina kudaro inodiwa kuvana sezvo iri shoma mumapuroteni uye macalorie.

3. Oat Mukaka

Zvazvinotapira zvinotapira kubva kumaoats, oat mukaka ine zvinovaka muviri uye ine fiber yakasungunuka. Yakagadziridzwa nemavitamini uye calcium, mukaka une hushoma hwakazara mafuta zvemukati. Iyo faibha inogadzikana mairi inopa mukaka kugadzirwa kwakasviba uye mukuenzanisa nemamwe marudzi emukaka-wakasimwa mukaka, oat mukaka ine yakanyanya kuwanda macalorie uye makabhohaidhiretsi. Nguva dzose sarudza mukaka weoat-isina oat.

Kubatsirwa

• Inobatsira vanhu vane kusagadzikana kweguteni kana chirwere checliac.
• Mukaka weoat wakakwira mu beta-glucans (yakasviba fiber) iyo inobatsira kudzikisa ropa reropa cholesterol.
• Kazhinji inosimbiswa necalcium uye vhitamini D, uyu mukaka wegan unowedzera hutano hwepfupa .
• Iyo fiber inogadzikana mumukaka weoat inobatsira kunonoka kugaya uye inokuchengetedza iwe uchinzwa kuzara kwenguva yakareba.
• Izvo zvinobatsira zvakare kudzikamisa huwandu hweshuga yeropa rako.

Zvimwe zvinokanganisa

• Dzivisa mukaka weoat unotapira kana wakasvinwa sezvo iwo ane shuga yakawanda.
• Oat mukaka neshuga yakawedzerwa inogona kukanganisa kugaya utano uye yaigona kushandura iyo gut microbiome.

4. Hemp Mukaka

Yakagadzirwa kubva pasi, yakanyorova mbeu yehemp, mukaka wehemp hauna chinhu chepfungwa chinogadzirwa neCannabis sativa chirimwa. Yakakwirira muprotein uye omega-3 uye omega-6 mafuta asina kunyungudutswa, mukaka wehemp yakasununguka-isina makabhohaidhiretsi. Nekudaro, mamwe marangi akawedzera shuga iyo inoumbwa neshuga yemupunga sirasi, muto wetsanga wakasviba, kana shuga yenzimbe.

Kubatsirwa

• Zvidzidzo ratidza kuti isina mukaka hemp mukaka unogona kubatsira kudzikisa yakazara cholesterol yemunhu.
• Sezvo yakafuma mu omega-3 fatty acid inonzi alpha-linolenic acid (ALA), mukaka wehemp unogona kubatsira kudzikisa njodzi yehosha yemoyo nekuzvimba.
• Kuvapo kwe omega-6 uye omega-3 fatty acids kunogona kubatsira kusimudzira hutano hweganda.

5. Mukaka weKokonati

Rudzi urwu rwemukaka runogadzirwa kubva kune chena nyama yekokonati. Mukaka wekokonati une munakiro unofadza uye une mapuroteni mashoma pane mukaka weamondi. Mukuenzanisa nedzimwe mhando dzemukaka-dzakasanganiswa nemukaka, mukaka wekokonati une hushoma hunobatsira hwepakati-cheni triglycerides iyo inobatsira kune hutano hwese.

Kubatsirwa

• Iyo mafuta e triglycerides mumukaka wekokonati anobatsira kusimudzira masimba emunhu.
• Inogona kubatsira kuvandudza immune system.
• Iyo yepakati-cheni triglycerides (MCTs) inogona kubatsira kusimudzira hutano hwemunhu nekusimudzira HDL (yakanaka) cholesterol mazinga uye kudzikisa huwandu hweanokuvadza low-density lipoproteins (yakaipa cholesterol) inosanganisirwa nezvirwere zvemoyo.

Zvimwe zvinokanganisa

• Yakapfuma mu mafuta akaguta izvo zvinogona kukonzera kukwira mune yako LDL (yakaipa) cholesterol uye kuwedzera njodzi yehosha yemoyo uye sitiroko.
• Kudya mukaka wakawandisa kunogona kukonzera kuwedzera uremu.
• Mukaka wekokonati unewo macarhydrate anovirisa ayo anogona kukonzeresa nyaya dzekugaya, dzakadai semanyoka kana kupatirwa, muvanhu vane chirwere chinokanganisa ura.
• Ivo vanhu vane muti wemuti weutachiona vanogona kudya mukokonati mukaka, zvisinei mamwe mapuroteni arimo anogona kukonzeresa kugadzikana kwakadai sekurwadziwa mudumbu, kuda kurutsa, kurutsa, manyoka uye kuruma kana kutsamwa kwemuromo, huro, maziso, kana ganda.

6. Rice Mukaka

Yakagadzirwa nekubatanidza mupunga wakaganhurwa uye mvura, mukaka wemupunga ine chinotapira chinotapira uye inouya mumhando dzakasiyana siyana. Sezvo zvinouya kubva pazviyo, mukaka wemupunga une huwandu hwehydrohydrate. Rice mukaka ndiyo yakanyanya hypoallergenic kana ichienzaniswa nedzimwe sarudzo uye ine yakanyanya kuwanda manganese uye selenium kana ichienzaniswa nemamwe emukaka anotsiva.

Kubatsirwa

• Kuvapo kwe antioxidants mumukaka unobatsira kudzivirira kutanga kwehutachiona uye kuwedzera immune system yako.
• Mukaka wemupunga une zvakaderera-mafuta zvemukati, zvichiita kuti zvikodzere uremu-kurasikirwa chikafu.
• Izvo zvinobatsira kune vanhu vanotambura necholesterol.
• Chitubu chakanaka cheB mavitamini, mukaka wemupunga unogona kubatsira kunatsiridza metabolism, kutenderera uye kushanda kwetsinga.
• Iyo inoratidzirwa kusimudzira hutano hwemwoyo.

Zvimwe zvinokanganisa

• Iyo yakakwira mumahydrohydrate, saka ndicho chisarudzo chisiri chidiki kune vanhu vane chirwere cheshuga.
• Kushandiswa kusingadzorwe kwemukaka wemupunga kunogona kukonzera njodzi dzevacheche uye vana nekuda kwemaorganic arsenic mazinga.

Mimwe yemamwe marudzi akajairika emukaka-wemukaka wakasimwa mukaka weflakisi inova imwe yemhando dzakanakisa sosi yemiti omega-3 fatty acids, mukaka wecashew inova imwe nzira yakanaka kune avo vanoona macalorie nemahydrohydrate, uye mukaka wenzungu uri wakanaka kunobva omega-6 mafuta acids.

Pamashoko ekupedzisira…

Kunyangwe mukaka wemukaka une zvazvakanakira, ongororo dzakasiyana siyana nemishumo zvakaratidza kuti mukaka wakagadzirwa nemiti uri kuwedzera kubatsira kune hutano hwemunhu mukuru. Mukuenzanisa, mukaka wevegan wakadzika mushuga uye macalorie, haukonzere kuburitswa kweICF-1 mahormone (akabatana nekenza maseru kukura uye acne) uye zviri nyore kugaya.

Nekudaro, zvimwe zvezvakaipa zveaya mukaka-wakavakirwa mukaka ndezvekuti iwo ari mashoma muprotein, calcium, uye mamwe mavitamini nemaminerari, nokudaro zvichida kuti mumwe atsvage zvinotsiva. Zvese mune zvese, zvinwiwa-zvinwiwa zvinwiwa hazvisi izvo zvinotsiva mukaka wemombe asi zvine hutsinye-zvisina uye tad zvishoma zvine hutano. Kune munhu mukuru, mukaka-wakasimwa mukaka ndiyo yakanyanya kunaka sarudzo.

1. [1]Oak, S.J, & Jha, R. (2019). Mhedzisiro yemaprobiotic mukusagadzikana kwe lactose: kuongororwa kwakarongeka. Ongororo dzakakomba musainzi yechikafu uye chikafu, 59 (11), 1675-1683.

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