Mafi yawan Milk Milk yana da cholesterol, amma kuna da zabi
Tambayar, "Shin madara yana da cholesterol?" An yi amfani dasu da amsa mai sauki: "Haka ne, sai dai skim, ko nonfat, madara. Tambayar gaba. "
Amma lokuta sun canza, kuma "madararmu" ba yanzu ba ne kawai daga shanu (da kuma zuwa karami ba, daga awaki), amma daga magunguna masu tushe irin su waken soya, almonds, shinkafa, da kwakwa. Kuma, kamar yadda ka sani, ko madara mai shayarwa (yanzu) akwai lactose (madara mai sukari) - ba tare da kyauta ba kuma a wasu nau'o'in da ke kan kitsen mai.
"Wani irin madara ne mafi kyau a gare ni?"
Mai yiwuwa mahimmancin gaskiyar da ya kamata ka sani shi ne cewa madara madara - madara da kiwo wanda ba a cire kitsen - yana da karin adadin kuzari da cholesterol fiye da kowane irin madara. Wasu muhimman abubuwan da za a yi la'akari sun hada da:
- Lokaci na ci gaba da ci gaba suna da takamaiman abubuwan da ake bukata. Mace masu ciki, yara fiye da shekaru 2, kuma matasa suna buƙatar sunadarai, alli, da kuma bitamin D waɗanda suke da yawa a madarar kiwo.
- A gefe guda kuma, mutanen da suke buƙatar rage yawan abincin su na cholesterol (alal misali, waɗanda suke ƙoƙari su rasa nauyi ko suna biye da abinci mai kyau), tabbas za su iya la'akari da wasu, nondairy, siffofin madara.
To, yaya za ku yanke shawara irin nau'in madara don amfani? Idan dandano yana da muhimmanci a gare ka, zaka iya gwada su duka. Duk da haka, ya kamata ka yi la'akari da bayanan martaba daban-daban, dacewa dangane da bukatun ku da / ko damuwa , da kuma amfanin lafiyar ku.
Bayanin da ke nan zai taimake ka ka zabi.
Dairy (Cow) Milk, Traditional da kuma Dadi
Babu shakka kuna da masaniya da irin madara mai madara da aka samo: madara mai madara (3% ko fiye da kitsen mai , irin da mafi yawan cholesterol), 2% (madara) madara, 1% (madara) madara, skim (fat- free, nonfat) madara, har ma da lactose-free madara.
Dukan Milk. Maciyar kiba ba tare da cire kitsen mai, madara mai madara ya ƙunshi mafi yawan adadin zazzaɓin abinci idan aka kwatanta da madara mai madara (duba ƙasa). Har ila yau, yana da adadin kuzari 150 da 8 grams na mai a kowace kofin, 8.5% nauyin mai da baƙar fata ba, da kuma 88% na ruwa. Bugu da ƙari da yawancin mai-mai-ciki (3%), madara gaba ɗaya yana da girma a cikin sunadarai na halitta, bitamin D, da alli.
Fat-cire Dairy Milk. Milk dauke da 1% da kuma 2% mai kifi ne da ake kira "madara mai madara", kuma bafatun mai da ba shi da madara ba shi da ake kira madara mai skim .
Lactose-free Milk. Wannan madara madara ne da aka sarrafa don karya lactase, wani halitta da aka samu a cikin samfurori. Laitose-free madara ya zo a iri iri iri iri iri iri na "madarar madara" kuma yana da nau'ikan bayanin abin gina jiki.
Yawanci, idan ya zo don rage yawan ƙwayar cholesterol, ƙananan kitsen mai a madarayar kiwo, mafi kyau.
Almond Milk, wani "Nutty" Alternative
Anyi daga almonds almond, madarar almond ne mai lausose kyauta, ba shi da cikakken mai, kuma yana da ƙananan calories idan aka kwatanta da sauran madara. Amma yayin da almonds suna da girma a cikin furotin, madarar almond ba ta zama ba, kuma ba shi da mahimmin asalin calcium, ko dai - ko da yake da yawa sunadaran sunadaran sunadarai da bitamin D.
Lura: Idan kuna shan damuwa ga kowane irin kwaya, ya kamata ku guje wa shan madarar almond.
Soy Milk, Popular tare da Vegans
Kamar yadda ka sani, soya madara ne aka yi daga waken soya. Kullum, lactose- da cholesterol-free, soy madara ne mai kyau tushen furotin, potassium, bitamin A, D, da kuma B12, da kuma (a lokacin da ƙarin) calcium. Har ila yau yana da ƙananan mai mai yawan gaske kuma mai dacewa a cikin adadin kuzari zuwa madara madara.
Lura: Sakamakon binciken binciken asibiti na baya-bayan nan ya bada shawara cewa mafi girma da cike da abinci mai yisti na iya haifar da matsalolin haihuwa.
Rice Milk, Zai fi dacewa don ƙaddamar da ƙwayar cuta
Anyi shi daga shinkafa da ruwa, shin madara shinkafa shi ne mafi ƙanƙantar allergenic duk madara, don haka zai iya zama kyakkyawan zabi ga mutanen da suke da lactose ko kuma suna da kwayar cutar.
Ba shi da mahimmin bayani na alli ko bitamin D sai dai idan an kara da shi tare da waɗannan abubuwan gina jiki.
Lura: Rawan Rice yana da ragu a cikin furotin da yawanci a cikin carbohydrates, saboda haka yana yiwuwa ba shine mafi kyau ga wadanda ke da ciwon sukari, tsofaffi, ko 'yan wasa.
Kwankwakwa Milk, Babba a Abincin Gina da Kwayoyin Kwayoyin lafiya
Kuna iya mamakin sanin cewa anyi amfani da kwakwa a matsayin 'ya'yan itatuwa, ba kwayoyi ba, don haka mafi yawan mutanen da ke dauke da kwayar cutar za su iya shayar da madara na kwakwa ba tare da ciwo ba. (Idan kana da rashin lafiyar ƙwayar jiki, duk da haka, ya fi dacewa ka duba likitan ka kafin ka fara ci ko sha kayan da ke dauke da kwakwa.)
Masu amfani suna da wadataccen nau'o'in fiber kuma sun ƙunshi abubuwa masu muhimmanci da suka hada da bitamin C, E, B1, B3, B5, da B6 da kuma ma'adanai kamar iron, selenium, sodium, calcium, magnesium, da phosphorus.
Har ila yau, sun hada da magunguna mai yawa mai yawan gaske - kullum babban "babu-a'a" ga mutanen da suke buƙatar rage yawan abincin su. Amma a nan wani "mamaki na kwakwa": Kitsen a cikin kwakwalwan da aka canza a cikin jikinka a cikin wani abu mai lafiya da ake kira monolaurin , wanda ke da nasaba da cutar da cutar antiviral. Don haka shan shan naman alade zai iya taimaka wa jikinka ya kashe ƙwayar cuta. Bugu da ƙari, ƙwayen a cikin kwakwa yana bayyana ya zama digested kuma an shafe ta da sauri, ma'ana yana da wuya a adana shi azaman mai.
Lura: Saboda yana da cikakke, mai da ke cikin kwakwa zai iya taimakawa wajen bunkasa cututtukan zuciya. Idan kana da cututtukan zuciya ko matsalolin haɗarinsa, duba tare da likitanka game da cinye kayan kwakwa-kwakwa.
Sources:
Whitney EN, Rolfes SR. "Fahimtar abinci," 12th ed. Wadsworth Publishing (2010).
Lewin J. "Aikin kiwon lafiya na madara madara." BBCGoodFood.Com (2016). http://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk