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Don hana madara daga duk gazawarta, wato, don sanya shi hypoallergenic, ba tare da lactose ba kuma baya cutar da saniyar shanu da sauran dabbobin "kiwo", dole ne ya canza ainihin sa. Daga samfurin dabba zuwa kayan lambu. Haka ne, zai zama abin sha daban-daban, amma wa ya ce zai zama mara kyau? A duk faɗin duniya sun shafe dubban shekaru suna shan madarar kayan lambu.
Madarar waken soya
Wannan ba madara ba, ba shakka, amma abin sha ne daga waken soya. Ana jika su, a daka su, a yi zafi, sannan a wuce ta cikin tacewa. Mai arha, mai araha kuma mafi shaharar madadin madarar gargajiya. Abin dandano, ba shakka, yana da takamaiman, amma kayan abinci mai gina jiki suna kama da juna. Protein, kodayake kayan lambu, da baƙin ƙarfe - fiye da saniya, ƙarancin mai, babu cholesterol da lactose kwata-kwata. Daga cikin gazawar - ƙananan alli da bitamin B, musamman B12. Ana sayar da madarar waken soya a cikin fakiti ko foda, galibi ana ƙarfafa su da bitamin da ma'adanai. Akwai "ingantattun sigogi" - tare da cakulan, vanilla, syrups ko kayan yaji. An adana a cikin kwalabe na gilashi na mako guda, a cikin kwalabe na filastik - kwanaki 2. Nemo marufi mai lakabin "Ba GMO".
Me yasa ake sha. An ba da shawarar don allergies, rashin haƙuri da lactose da ƙarancin ƙarfe anemia. Bugu da ƙari, waken soya ya ƙunshi phytoestrogens wanda ke rage matakin "mummunan" cholesterol a cikin jini, don haka samfurin zai iya zama da amfani ga matsalolin zuciya da jini. Amma don amfani, jin kyauta don maye gurbin madara tare da shi a cikin girke-girke na gargajiya. Zuba a cikin ko dai mashed dankali ko taliya miya. Abincin da aka shirya za su sami dandano na gina jiki mara hankali.
A baya can, ana yin madarar waken soya na dogon lokaci kuma da hannu - dole ne a niƙa wake, dole ne a dafa fulawa kuma a tace… Naúrar tana kama da kettle, babban aikinta shine niƙa da zafi. Yana ɗaukar 100 g na waken soya don yin lita ɗaya na madara. Lokaci - minti 20. A kasashen da aka saba amfani da madarar waken soya wajen dafa abinci, musamman a kasar Sin, ana samun shanun waken soya a kusan kowane gida. Ana iya amfani da wasu samfura don shirya madarar goro da madarar shinkafa.
Rice madara
Madara daga hatsi shima nasara ce. Oats, hatsin rai, alkama - abin da kawai ba sa yi. Mafi mashahuri nau'in madarar hatsi an yi shi ne daga shinkafa; a al'adance ana sha a cikin ƙasashen Asiya, musamman a China da Japan.
Madarar shinkafa galibi ana yin ta ne da shinkafar ruwan kasa, ba sau da yawa daga fari, ingantacciyar shinkafa. Dandanon yana da kyau, mai daɗi - ɗanɗano na ɗabi'a ya bayyana yayin daddawa, lokacin da aka rarraba carbohydrates cikin sauƙi mai sauƙi.
Idan aka kwatanta da madarar shanu, madarar shinkafa ta ƙunshi mai yawa carbohydrates, bitamin B da wani adadin zare. Yana da ƙananan mai, mafi yawan hypoallergenic na duk mai maye gurbin madara. Hakanan akwai rashin amfani - rashin furotin da alli. Me ya sa za ku sha. Sinawa da Japan suna shan madarar shinkafa shekaru dubbai, bisa ga al'ada. Turawa suna shan shi saboda son sani, saboda farfajiyar abinci na gabaci, gami da al'amuran da suka shafi madarar shanu. Saboda abun ciki na fiber da carbohydrates, wannan abin sha yana sha sosai kuma yana inganta narkewa. Ana bugu duka shi da kansa kuma an ƙara shi da kayan zaki.
Milk: ribobi da fursunoni
Per. Kyakkyawan tushen furotin.
Per. Ya ƙunshi calcium don ƙaƙƙarfan ƙashi. Calcium daga madara yana da kyau sosai, saboda yana zuwa da bitamin D da lactose.
Per. Madara na dauke da magnesium, phosphorus, bitamin A, D da B12.
Per. Kayan dabbobi ne sabili da haka yana dauke da cholesterol da mai mai danshi.
Vs. Sau da yawa yakan haifar da rashin lafiyan.
Vs. Yawancin manya ba su haɓaka enzymes da ake buƙata don cinye ƙwayar lactose na madara. Rashin haƙuri na Lactose yana haifar da matsalolin narkewar abinci.
Vs. Zai iya ƙunsar maganin rigakafi da homonon da ake amfani da su don magance shanu.
Madarar almond
Wani tushen kogin madara shine kwayoyi: gyada, gyada, cashews da, ba shakka, almonds. Babban ka'idar dafa abinci iri ɗaya ce - niƙa, ƙara ruwa, bar shi ya sha, iri. Almond madara ya shahara musamman a lokacin Tsakiyar Zamani. Na farko, shi ne babban kayan abinci na azumi, na biyu kuma, an adana shi fiye da saniya.
Babban fasalin madarar almond shine cewa yana dauke da furotin da calcium mai yawa. Daga wannan mahangar, kusan kamar saniya ce! Hakanan ya ƙunshi magnesium, potassium, bitamin A, E, B6. Me yasa ake sha. Haɗin magnesium + calcium + bitamin B6 shine ingantaccen tsari don ƙarfafa ƙasusuwa. Gilashin madarar almond yana rufe kashi uku na abubuwan da ake bukata na calcium na yau da kullun. Vitamins A da E suna kare fata daga hasken ultraviolet, bugu da kari, su ne sanannun antioxidants wadanda ke sake farfado da jiki gaba daya. Potassium ana bukatar ta yadda zuciya ta rika bugawa daidai gwargwado kuma jijiyoyi ba su da kunya.
Ana amfani da madarar Almond don shirya smoothies, hadaddiyar giyar, kayan zaki, miya. Gaskiya ne, girke-girke yakan buƙaci amfani da gasasshen almon. Don haka, tabbas, ya ɗanɗana daɗi, amma fa'idodin, alas, sun yi ƙasa. Raw foodists, watakila, suna da gaskiya a wasu hanyoyi.
Rawan dabara
Ruwa ya fantsama a cikin kowane kwakwa - amma wannan ba madara bane, amma ruwan kwakwa ne. Dadi, mai wadataccen bitamin, ya dace da girki da shakatawa cikin zafi. Ana yin madarar kwakwa daga bagarren kwakwa - ana nika shi, misali, a nika shi, a gauraya shi da ruwa, sannan a matse shi. Daidaitawar ya dogara da gwargwadon - ƙananan ruwa, sun fi kaurin abin sha. Ana amfani da kauri don yin biredi da kayan zaki, ruwa - don miya.
Me ya sa za ku sha. Madarar kwakwa tana da yawan adadin kuzari - har zuwa mai kashi 17%, tana ƙunshe da bitamin na B masu yawa. Al'adar Ayurvedic ta nuna cewa abin sha yana taimakawa tare da rashin ruwa, rashin ƙarfi da cututtukan fata. Ana iya sha don matsalolin ciki - binciken da aka yi kwanan nan ya nuna cewa kwakwa suma suna da tasirin antibacterial.
Sauran masu maye madara
Gabaɗaya, ba a fitar da madara sai daga stool. Hemp, alal misali, yana yin abin sha mai kyau. Ba shi da wani tasiri na narcotic, amma ya ƙunshi wani wuce haddi na Omega-3 da Omega-6 unsaturated acid, akwai muhimmanci alama abubuwa kamar magnesium, 10 muhimmanci amino acid, da hemp sunadaran suna tunawa fiye da soya sunadaran. Nonon sesame shine kyakkyawan tushen calcium. Nonon poppy ya ƙunshi ƙarin alli. Ana samun sauƙin ƙwayar kabewa zuwa wani sinadari mai gina jiki wanda ke samarwa jiki da baƙin ƙarfe, calcium, zinc da magnesium, wanda ke da tasiri mafi amfani ga ikon tunani da rashin rashin lafiya ko da a tsakiyar annobar mura. madarar oat - wanda aka yi daga flakes, ko mafi kyawun hatsin hatsi mara kyau - shine tushen fiber na abinci mai mahimmanci wanda ke kawar da “mummunan” cholesterol daga jiki.
Babban ka'ida don shirya madarar kayan lambu yana da sauƙi. An wanke kwayoyi da tsaba, an shayar da su na tsawon sa'o'i da yawa, an murƙushe su kuma a haxa su da ruwa a cikin wani nau'i na 1: 3. Sa'an nan kuma dole ne a fitar da taro. Kuna iya ƙara wani abu mai ban sha'awa ga abin sha: kayan yaji, 'ya'yan itatuwa, kayan zaki, syrups, poppy tsaba, flakes na kwakwa, ruwan fure - a takaice, duk abin da ya dace da ra'ayin ku na kyakkyawa.