Mutane da yawa suna ƙin nonon saniya saboda wasu dalilai. Likita Carrie Torrance, masanin abinci mai gina jiki, yayi ƙoƙarin yin bayani a jere dalilin da yasa wasu madadin madara da abubuwan sha na vegan zasu fi dacewa a gare ku.
A kan ɗakunan manyan kantuna, kusa da fakitin madarar shanu na yau da kullun, ana iya samun madarar akuya, nau'ikan waken soya da yawa, abubuwan sha na madara da aka yi da goro. Bukatar irin waɗannan maye yana ƙaruwa kowace shekara. A cewar masana kimiyya na Burtaniya, 4 daga cikin 10 na Ingilishi sun riga sun yi amfani da irin wannan "madadin" kiwo a cikin abubuwan sha masu zafi, tare da karin kumallo kuma suna amfani da su wajen dafa abinci iri-iri.
Daya daga cikin dalilan haka shi ne kasancewar a cikin mutane da dama nono yana da wuyar narkewa, yana haifar da kumburi, gas, da gudawa. Dalili na yau da kullun na wannan shine ƙarancin abun ciki na enzyme lactase, wanda ke ba da damar rushewar lactose, sukari da ke cikin samfuran kiwo. Akwai mutanen da ke fama da (rashin lactase) ko furotin casein, ko wasu abubuwan da ke tattare da madarar shanu. Rashin lafiyar madarar shanu na ɗaya daga cikin matsalolin kiwon lafiya na yara masu zuwa makaranta, wanda ke shafar kusan 2-3%. Alamomin sa na iya zama daban-daban, kama daga haushin fata zuwa matsalolin narkewar abinci.
Fat-free, Semi-mai, ko duka?
Nazarin kimiyya na baya-bayan nan ya nuna cewa madarar da aka zubar ba lallai ba ne lafiya. Haka ne, yana da ƙarancin mai da adadin kuzari, kuma yana da ƙarin calcium fiye da madara. Amma wasu masana sun nuna cewa kitsen da ake samu a cikin kayan kiwo bazai haifar da haɗari ga lafiya ba. Duk da haka, ta hanyar zabar madarar madara a kan madarar gabaɗaya, muna hana kanmu amfani da sinadirai masu narkewa masu amfani kamar bitamin A da E.
Ana ɗaukar madara mai ƙima a matsayin "abinci mai kyau" (saboda yana da ƙasa da mai fiye da madara), amma yana da ƙasa a cikin bitamin masu narkewa. Idan kun sha irin wannan madara, kuna buƙatar samun ƙarin bitamin masu narkewa mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-ruwa daga wasu tushe-misali, ku ci kayan lambu mai ganye (letas na iri daban-daban), ko ku ci salatin kayan lambu tare da man kayan lambu.
Mafi kyawun madara ga jarirai
Mafi kyawun abinci ga jarirai shine madarar uwa, aƙalla na watanni 6 na farko (bisa ga shawarwarin WHO - aƙalla shekaru 2 na farko, ko ma fiye da haka - mai cin ganyayyaki), sannan za ku iya fara ba da madarar saniya gabaɗaya kaɗan kaɗan, ba kafin shekara daya. Ana iya ba da madara mai ƙima ga yaro daga shekara ta 2 na rayuwa, da kuma madara mai madara - ba a baya fiye da shekaru 5 ba. A yin haka, kuna buƙatar tabbatar da cewa yaronku ba ya rashin lafiyar madarar saniya. Wasu “madadin” kiwo, kamar abubuwan sha na waken soya, ƙila ba su dace da ƙanana ba kwata-kwata.
Yadda za a zabi madarar "mafi kyau" da kanka?
Mun kawo muku kwatancen madara iri iri guda 10. Ko kun yanke shawarar kawo karshen shan nonon saniya ko a'a, ko da yaushe ku haɗa da abubuwan da ba na kiwo na calcium a cikin abincinku ba, kamar latas, goro da tsaba, gami da almonds da tsaba na sesame.
1. Nonon saniya na gargajiya (gaba daya).
Halaye: samfur na halitta mai arziki a cikin furotin, mahimmin tushen calcium. Nonon saniya “Organic” ya ƙunshi ƙarin fatty acid omega-3 mai fa'ida da ƙarancin ƙwayoyin cuta da magungunan kashe qwari. Wasu mutane sun fi son madara mai kama da juna saboda an riga an sarrafa ƙwayoyin kitse a cikinta don taimakawa narkewa a cikin tsarin narkewa.
Mai kyau: ga masu cin ganyayyaki.
Ku ɗanɗani: m, mai tsami.
Dafa abinci: mai kyau don amfani tare da shirye-shiryen karin kumallo, don yin hatsi, a cikin abin sha mai sanyi, da kuma ta kanta; manufa domin miya da irin kek.
An gwada don shirye-shiryen wannan kayan: Tesco alamar madarar madara.
Gina jiki da 100 ml: 68 kcal, 122 MG calcium, 4 g mai, 2.6 g cikakken mai, 4.7 g sugar, 3.4 g gina jiki.
2. Nonon saniya mara lactose
Halaye: madarar saniya, musamman tace ta yadda za a cire lactose. An ƙara enzyme lactase zuwa gare shi. Ya ƙunshi gabaɗaya sinadirai iri ɗaya da madarar saniya ta yau da kullun.
Yana da kyau: ga mutanen da ke da rashin haƙƙin lactose.
Ku ɗanɗani: yawanci iri ɗaya da madarar saniya.
Dafa abinci: Ana amfani da ita kamar yadda ake amfani da madarar saniya.
An gwada don shirya wannan kayan: Asda alamar lactose gabaɗaya madarar saniya.
Gina jiki da 100 ml: 58 kcal, 135 MG calcium, 3.5 g mai, 2 g cikakken mai, 2.7 g sugar, 3.9 g gina jiki.
3. Nonon saniya “A2”
Halaye: madarar shanu mai ɗauke da furotin A2 kawai. Nonon saniya na yau da kullun yana ɗauke da sunadaran sunadaran daban-daban, waɗanda suka haɗa da rukunin casein, manyan su sune A1 da A2. Binciken kimiyya na baya-bayan nan ya nuna cewa rashin jin daɗi na hanji yawanci sunadaran sunadaran nau'in A1 ne ke haifar da shi, don haka idan baki daɗe da lactose ba za ku iya jurewa ba, amma wani lokacin bayan shan gilashin madara sai ku ji kumburi, to wannan madarar taku ce.
Kyakkyawan: Ga waɗanda ke fama da rashin haƙuri na furotin madara A1. Dandano: Daidai da nonon saniya na yau da kullun.
Dafa abinci: Ana amfani da ita kamar yadda ake amfani da madarar saniya.
An gwada don shirya wannan kayan: Morrisons iri A2 madarar shanu gabaɗaya.
Gina jiki da 100 ml: 64 kcal, 120 MG calcium, 3.6 g mai, 2.4 g cikakken mai, 4.7 g sugar, 3.2 g gina jiki.
4. Nonon akuya
Halaye: samfurin halitta, mai gina jiki mai kama da madarar saniya.
Mai kyau: ga waɗanda ke da rashin haƙuri ga madarar saniya, kamar yadda a cikin ƙwayoyin kitse na goat sun fi ƙanƙanta, kuma yana da ƙarancin lactose. Ku ɗanɗani: mai ƙarfi, takamaiman, mai daɗi tare da ɗanɗano mai gishiri.
Dafa abinci: ana iya ƙarawa zuwa shayi, kofi, cakulan zafi (ko da yake zai zama abin sha "mai son" - mai cin ganyayyaki). A cikin girke-girke, yawanci yana samun nasarar maye gurbin saniya.
An gwada don shirya wannan abu: Dukan madarar akuya ta Sainsbury.
Gina jiki da 100 ml: 61 kcal, 120 MG calcium, 3.6 g mai, 2.5 g cikakken mai, 4.3 g sugar, 2.8 g gina jiki.
5. Nonon waken soya
Halaye: kwatankwacin abun ciki na furotin da madarar saniya, amma maras kitse. Abubuwan waken soya suna taimakawa wajen rage cholesterol, amma don cimma wannan sakamakon, kuna buƙatar cinye kusan 25 g na furotin soya, watau, alal misali, gilashin 3-4 na madara waken soya kowace rana. Wasu nau'o'in madarar soya sun kara da calcium da bitamin A da D, wanda ke da amfani.
Mai kyau: Ga wadanda ba sa shan nonon saniya kuma suna neman abin sha maras kitse. Zai fi kyau a sha madarar soya mai ƙarfi da calcium da bitamin A da D.
Dandanna: gyada; madara mai kauri.
Dafa abinci: yana da kyau tare da shayi da kofi. Mai girma don yin burodin gida.
An gwada don shirye-shiryen wannan abu: Vivesoy madara soya mara kyau - Tesco.
Gina jiki da 100 ml: 37 kcal, 120 MG calcium, 1.7 g mai, 0.26 g cikakken mai, 0.8 g sugar, 3.1 g gina jiki.
6. madarar almond
Halaye: an shirya shi daga cakuda almonds da aka murƙushe tare da ruwan bazara, wadatar da calcium da bitamin, ciki har da D da B12.
Kyakkyawan: Ga masu cin ganyayyaki da duk wanda ya guje wa kayan dabba saboda dalilai daban-daban. Ya wadatar da bitamin B12, mai mahimmanci ga masu cin ganyayyaki da masu cin ganyayyaki. Ku ɗanɗani: ɗanɗano mai ɗanɗano mai ɗanɗano; don sha shi ne mafi alhẽri a zabi unsweetened.
Dafa abinci: mai kyau ga kofi, dan kadan mafi muni a cikin sauran abin sha mai zafi; a cikin girke-girke ba tare da canza adadin ba, yana maye gurbin saniya.
An gwada don shirye-shiryen wannan kayan: Alamar madarar almond mara daɗi mara daɗi Alpro - Ocado.
Abincin abinci na 100 ml: 13 kcal, 120 MG calcium, 1.1. g mai, 0.1 g cikakken mai, 0.1 g sukari, 0.4 g furotin. (Karanta bayanin a hankali akan marufi: abun ciki na almonds a cikin madarar almond daga masana'antun daban-daban na iya bambanta sosai - Mai cin ganyayyaki).
7. madarar kwakwa
Siffar: Ana samarwa ta hanyar danna kwakwa. Ya ƙunshi sinadarin calcium da aka ƙara ta wucin gadi, ƙarancin furotin, da cikakken mai.
Kyakkyawan: ga masu cin ganyayyaki, masu cin ganyayyaki.
Ku ɗanɗani: haske, tare da alamar kwakwa.
Dafa abinci: ana iya ƙarawa zuwa shirye-shiryen karin kumallo, shayi, kofi. Mai girma don yin burodi, saboda. ɗanɗanon kwakwa mai ɗanɗano ba shi da haske sosai kuma baya “toshe” sauran abubuwan dandano. Yana da kyau musamman a soya pancake na siraran vegan tare da madarar kwakwa, saboda. ruwa ne mai kyau.
An gwada don shirye-shiryen wannan kayan: Kyauta Daga Milk Kwakwa - Tesco.
Gina jiki da 100 ml: 25 kcal, 120 MG calcium, 1.8 g mai, 1.6 g cikakken mai, 1.6 g sugar, 0.2 g gina jiki.
8. Madara mai ci
Feature: abin sha na iri na hemp mai wadatar da calcium da bitamin D.
Da kyau: ga vegans.
Ku ɗanɗani: m, mai daɗi.
Dafa abinci: Ya dace da ƙara zuwa abubuwan sha masu zafi da sanyi, santsi, shayi, kofi, miya. Hakanan zaka iya haxa madarar hemp tare da 'ya'yan itace da zuma da daskare don jin daɗin vegan "ice cream"! An gwada don shirya wannan kayan: Braham & Murray Good Hemp Original - Tesco hemp madara.
Gina jiki da 100 ml: 39 kcal, 120 MG calcium, 2.5 g mai, 0.2 g cikakken mai, 1.6 g sugar, 0.04 g gina jiki.
9. Madara oat
Feature: Anyi daga oatmeal tare da ƙarin bitamin da calcium. Rage abun ciki na cikakken mai.
Da kyau: ga vegans. Low-kalori, duk da haka lafiya, kamar oatmeal. Ku ɗanɗani: kirim mai tsami, tare da takamaiman dandano.
Dafa abinci: Baya curle, don haka yana da kyau don yin farin miya (tare da lemo, a tsakanin sauran sinadaran).
An gwada don shirya wannan kayan: Oatly Oat - madarar hatsin Sainsbury.
Gina jiki da 100 ml: 45 kcal, 120 MG calcium, 1.5 g mai, 0.2 g cikakken mai, 4 g sugar, 1.0 g gina jiki.
10. Nonon shinkafa
Siffar: Abin sha mai daɗi mai ɗauke da furotin kuma an wadatar da shi da calcium.
Kyakkyawan: ga mutanen da ke da rashin haƙuri ga madarar saniya da furotin soya. Ku ɗanɗani: zaki.
Dafa abinci: baya ba da launin madara ga abin sha mai zafi, don haka bai dace da ƙara zuwa kofi da shayi ba. Nonon shinkafa ruwa ne - dole ne a yi la'akari da wannan lokacin dafa abinci (wani lokacin yana da daraja ƙara ƙarin gari).
An gwada don shirye-shiryen wannan kayan: alamar shinkafa shinkafa Rice Dream - Holland & Barrett.
Gina jiki da 100 ml: 47 kcal, 120 MG calcium, 1.0 g mai, 0.1 g cikakken mai, 4 g sugar, 0.1 g gina jiki.