A cikin 'yan shekarun nan, yaduwar cin ganyayyaki ya yi babban tasiri a masana'antar abinci, tare da wasu tsirarun hanyoyin da za a iya amfani da su na tsire-tsire maimakon madarar shanu suna bayyana a kasuwanni.
Madarar almond da madarar soya ba su da kayan lambu, marasa lactose kuma masu ƙarancin cholesterol. Duk da haka, akwai wasu bambance-bambance a cikin fa'idodin kiwon lafiya da suke bayarwa, wadanne nau'ikan sinadirai waɗanda ke ɗauke da su, da yadda samar da su ke shafar muhalli. Irin waɗannan nau'ikan madara suna da fa'ida da rashin amfani.
Amfana ga lafiya
Dukansu madarar almond da waken soya suna ɗauke da sinadirai iri-iri kuma suna da amfani ta hanyarsu.
Madarar almond
Danyen almonds suna da lafiya na musamman kuma sune tushen furotin, mahimman bitamin, fiber da antioxidants. Saboda amfanin lafiyar ɗanyen almond ne madarar almond ta zama sananne sosai.
Almond madara yana da babban matakin monounsaturated fatty acids, wanda zai iya taimakawa tare da asarar nauyi da sarrafa nauyi. Har ila yau, bincike ya nuna cewa acid fatty acids yana taimakawa wajen rage ƙananan ƙwayoyin lipoprotein (LDL), wanda likitoci ke kira "mummunan cholesterol."
Madarar waken soya
Kamar madarar almond, madarar waken soya tana ƙunshe da kitse masu kitse da yawa fiye da kitsen mai. Cikakkun kitse, da aka samu da yawa a cikin madarar saniya, suna ba da gudummawa ga yawan ƙwayar cholesterol da matsalolin zuciya.
Mahimmanci, madarar waken soya ita ce kawai madadin madarar saniya wacce ta ƙunshi adadin furotin iri ɗaya. Gabaɗaya, abubuwan gina jiki na madarar waken soya yana kama da na madarar saniya.
Har ila yau, madarar soya ta ƙunshi isoflavones, wanda bincike ya nuna sune antioxidants waɗanda ke taimakawa wajen rage kumburi a cikin jiki kuma suna da tasirin cutar kansa.
A cewar Cibiyar Kula da Lafiya ta Kasa da Haɗin Kai, cin furotin soya kowace rana na iya taimakawa rage matakan LDL cholesterol.
Gida na gina jiki
Don kwatanta darajar sinadirai na almond da madarar waken soya, dubi wannan tebur da USDA ta harhada.
| Soya madara (240 ml) | Almond madara (240 ml) |
Calories | 101 | 29 |
macronutrients |
|
|
sunadaran | 6 g | 1,01 g |
fats | 3,5 g | 2,5 g |
carbohydrates | 12 g | 1,01 g |
Fatar Alimentary | 1 g | 1 g |
sucrose | 9 g | 0 g |
ma'adanai |
|
|
alli | 451 MG | 451 MG |
Iron | 1,08 MG | 0,36 MG |
magnesium | 41 MG | 17 MG |
phosphorus | 79 MG | - |
potassium | 300 MG | 36 MG |
sodium | 91 MG | 115 MG |
bitamin |
|
|
B2 | 0,425 MG | 0,067 MG |
A | 0,15 MG | 0,15 MG |
D | 0,04 MG | 0,03 MG |
Ka tuna cewa abubuwan gina jiki na nau'ikan abinci daban-daban zasu bambanta. Wasu masana'antun suna ƙara sukari, gishiri da abubuwan kiyayewa ga madarar su. Wadannan additives na iya canza adadin carbohydrates da adadin kuzari a cikin madara.
Yawancin masana'antun nonon tsire-tsire kuma suna ƙarfafa shi da alli da bitamin D don ƙara kwaikwayi madarar saniya.
Amfanin almond da madarar soya
Gabaɗaya, ana amfani da madarar almond da soya ta irin wannan hanya. Ana iya amfani da waɗannan nau'ikan madara guda biyu lokacin dafa hatsi, ƙara zuwa shayi, kofi, santsi ko sha kawai.
Koyaya, mutane da yawa suna ƙididdige ɗanɗanon madarar almond a matsayin mafi daɗi fiye da ɗanɗanon madarar soya. Hakanan, a wasu jita-jita, ɗanɗanon madarar waken soya na iya yin ƙarfi.
Za a iya amfani da madarar almond ko madarar waken soya a cikin aminci a yin burodi maimakon madarar saniya – za su sa ya yi haske da ƙarancin kuzari. Amma lokacin shirya kayan zaki, kuna buƙatar la'akari da cewa madarar kayan lambu na iya buƙatar ɗan abin da ake buƙata fiye da madarar saniya.
disadvantages
Mun rufe fa'idodin almond da madarar waken soya, amma kar ku manta su ma suna da nasu illa.
Madarar almond
Idan aka kwatanta da madarar saniya da madarar waken soya, madarar almond ta ƙunshi ƙarancin adadin kuzari da sunadarai. Idan ka zaɓi madarar almond, yi ƙoƙarin gyara abubuwan calories, furotin, da bitamin daga wasu hanyoyin abinci.
Wasu masana'antun suna ƙara carrageenan, wanda ake amfani dashi a matsayin mai kauri don abinci maras nauyi da madara, ciki har da madarar almond. Carrageenan yana da illolin kiwon lafiya da yawa, wanda aka fi sani da rashin narkewar abinci, ulcers, da kumburi.
Idan ba ku amince da masana'antun ba kuma kuna son cinye madarar almond na halitta, gwada yin shi a gida. Girke-girke akan Intanet zai taimake ku tare da wannan, daga cikinsu zaku iya samun girke-girke daga ƙwararrun masu gina jiki.
A ƙarshe, yana da mahimmanci a yi la'akari da cewa wasu mutane suna rashin lafiyar almonds. Tabbas, a cikin wannan yanayin, amfani da madarar almond zai zama contraindicated a gare ku.
Madarar waken soya
Ko da yake madarar waken soya tana da wadataccen furotin, wasu nau'ikan na iya zama rashi a cikin mahimman amino acid methionine saboda dabarun masana'anta, don haka kuna iya buƙatar samun ta daga wasu wuraren abincin ku. Yana da mahimmanci a sami isasshen methionine, calcium da bitamin D tare da madarar waken soya, in ba haka ba zai zama mummunan maye gurbin madarar saniya.
Nonon waken soya na kunshe da sinadarai da ake kira antinutrients wadanda za su iya rage karfin jiki wajen shan sinadirai masu muhimmanci da kuma illata sha da furotin da carbohydrates. Daban-daban fasahohin masana'antu na iya rage adadin kayan abinci mai gina jiki da haɓaka ƙimar sinadirai na waken soya, amma wannan yawanci aiki ne mai wahala da tsada.
Kamar madarar almond, wasu mutane na iya zama rashin lafiyar waken soya kuma yakamata su guji shan madarar waken soya.
Muhalli tasiri
Samar da madarar almond zai iya yin tasiri mai mahimmanci akan yanayin. Gaskiyar ita ce almonds al'ada ce mai yawan danshi. Yana ɗaukar lita 16 na ruwa don shuka almond 15 kawai, a cewar Cibiyar Dorewa ta UC San Francisco.
Kimanin kashi 80% na almonds na duniya ana samar da su a gonaki a California. Ƙara yawan buƙatar ban ruwa a waɗannan gonaki na iya yin tasiri na dogon lokaci a cikin wannan yanki na fari.
Lokacin girma almonds da waken soya akan gonaki, ana amfani da magungunan kashe qwari sosai. Bita na Amfani da Sinadarai na Aikin Noma na 2017 ya nuna yadda ake amfani da magungunan kashe qwari iri-iri a cikin amfanin gonar waken soya. Wadannan magungunan kashe qwari na iya gurɓata tushen ruwa kuma su sa ruwan sha ya zama guba kuma bai dace da amfani ba.
Bari mu taƙaita!
Almond da madarar waken soya mashahuran zabin vegan ne madadin madarar saniya. Suna bambanta da abun ciki na gina jiki kuma suna amfanar lafiyar mutane ta hanyoyi daban-daban.
Nonon waken soya ya ƙunshi ƙarin bitamin da ma'adanai kuma yana kwaikwayon madarar saniya ta hanyoyi da yawa, amma ba kowa yana son ɗanɗanonta ba.
Almond madara zai zama mafi amfani ga lafiyar ku idan kun yi shi da kanku a gida.
Kowace nau'in madarar shuka da kuka fi so, ku tuna cewa sau da yawa yana da ƙarancin adadin kuzari, macronutrients, ma'adanai, da bitamin, don haka dole ne a cinye su tare da sauran abinci.
Yi ƙoƙarin yin la'akari da duk abubuwan da kuke so da halayen jikin ku don zaɓar madarar shukar da ta dace da ku!