He aha ka waiū ʻalemona, a maikaʻi a maikaʻi ʻole paha iā ʻoe?

Anter

• He aha ka waiū ʻalemona?
• Nānā waiū ʻaila
• Nā pono olakino o ka waiū almond
• Kiʻekiʻena i ka wikamina E
• Haahaa nā kōpaʻa ʻole i ke kō
• Nā hopena hiki ʻole
• Loaʻa protein ʻole
• Kūpono ʻole no nā pēpē
• Loaʻa paha nā mea hoʻohui
• Pehea e koho ai i ka waiū almond maikaʻi loa
• Pehea e hana ai i kāu waiū almond ponoʻī
• Ke laina lalo

Me ka piʻi ʻana o nā papa mea kanu a me nā manaʻo waiū, ʻike ka poʻe he nui i kahi ʻokoʻa i ka waiū o ka bipi (,).

ʻO ka waiū ʻalemone kekahi o nā waiū waiū mea kūʻai aku kiʻekiʻe ma muli o ka momona a me ka ʻono ().

Eia nō naʻe, no ka mea he mea inu i hana ʻia, noʻonoʻo paha ʻoe inā he koho momona a palekana ia.

Loiloi kēia ʻatikala i ka waiū almond a inā maikaʻi a maikaʻi ʻole paha no kou olakino.

He aha ka waiū ʻalemona?

Hana ʻia ka waiū ʻalemone i nā ʻalemona lepo a me ka wai akā hiki ke hoʻopili ʻia me nā mea ʻē aʻe e like me ka ʻano.

Kūʻai ka hapa nui o ka poʻe i ka premade, ʻoiai maʻalahi ka hana ʻana ma ka home pū kekahi.

I ka wā o ka hana ʻana, ua kāwili ʻia nā ʻalemona a me ka wai a laila kānana e hemo i ka pulp. Haʻalele kēia i kahi wai ʻoluʻolu ().

I ka hapa nui o nā waiū ʻalemona kalepa, nā mānoanoa, nā preservatives, a me nā mea ʻono i hoʻohui mau ʻia e hoʻomaikaʻi ai i ka ʻono, ke ʻano, a me ke ola papa.

ʻO ka waiū almond he manuahi kūlohelohe ia, ʻo ia hoʻi he kūpono ia no nā vegans, a ʻo nā kānaka me ka allergy waiū a i ʻole ka lactose intolerance ().

Eia nō naʻe, pono ʻoe e hōʻalo iā ia inā maʻi ʻoe i nā hua lāʻau.

ʻO ka waiū ʻalemone kahi mea inu i hoʻokumu ʻia mai nā ʻalemona i kānana ʻia a me ka wai. He waiū waiū ia- a ʻaʻohe lactose, e hana ana i kahi koho maikaʻi no ka poʻe e ʻalo ana i ka waiū.

Nānā waiū ʻaila

Me nā calorie 39 wale nō ma ke kīʻaha (240 ml), haʻahaʻa loa ka waiū ʻalemona i nā calori ke hoʻohālikelike ʻia me ka waiū o ka bipi a me nā mea inu me nā mea kanu. Loaʻa iā ia nā meaola like ʻole.

Hoʻokahi kīʻaha (240 ml) o ka waiū ʻalemona kālepa e hāʻawi ():

• Kalepona: 39
• Momona: 3 gram
• Kumuʻiʻo: 1 gram
• Kāpena: 3.5 gram
• Puluniu: 0,5 gram
• Kalipuna: 24% o ka Daily Value (DV)
• Pālima: 4% o ka DV
• Wikamina D: 18% o ka DV
• Wikamina E: 110% o ka DV

ʻO ka waiū ʻAmona kahi waiwai maikaʻi a kūlohelohe hoʻi o ka lāʻau E, ʻo ia kahi antioxidant soluble momona e kōkua i ka pale ʻana i kou kino mai ka hōʻino maoli. ()

Hoʻoikaika ʻia kekahi mau ʻano me ka puna a me ka wikamina D, he mau mea waiwai nui no ka olakino iwi. ʻAʻole kumu maikaʻi nā mana homemade o kēia mau meaola (, 8).

ʻO ka mea hope loa, haʻahaʻa ka waiū ʻalemona i ka protein, me 1 cup (240 ml) e hāʻawi wale ana i 1 gram ().

ʻOi aku ka kiʻekiʻe o ka waiū ʻalemona i ka wikamina E, kahi anti-anti-antioxidant. I ka wā o ka hana ʻana, hana paʻa pinepine ʻia ia me ka puna a me ka wikamina D. Eia naʻe, ʻaʻole ia he kumu maikaʻi o ke protein.

Nā pono olakino o ka waiū almond

Hāʻawi paha ka waiū almond i kekahi mau pono olakino.

Kiʻekiʻena i ka wikamina E

He kumu maikaʻi loa nā ʻalemona i nā huaora E, ʻo ia kahi huaola momona momona no ka pale ʻana i kāu mau pūnaewele mai ka hōʻino maoli. ()

Paipai ka Vitamin E i ka olakino o ka maka a me ka ʻili a he mea nui paha ia e pale aku ai i nā kūlana e like me ka maʻi puʻuwai (,,).

Hoʻokahi kīʻaha (240 ml) o ka waiū ʻalemona kālepa hāʻawi i ka 110% o ka DV no ka huaʻai E, e hana ana i kahi ala maʻalahi a maʻalahi hoʻi e hoʻokō i kāu mau pono o kēlā me kēia lā ().

Haahaa nā kōpaʻa ʻole i ke kō

ʻAi ka hapanui o ka poʻe i ke kō i hoʻohui ʻia ma ke ʻano o nā mea ʻono, nā mea inu, a me nā meaʻono. No laila, ke koho ʻana i ka meaʻai a me nā mea inu maʻamau i haʻahaʻa i ke kō hiki ke kōkua iā ʻoe e mālama i ke kaupaona a kaohi i kou makaʻi i kekahi mau maʻi maʻi (,).

ʻO nā waiū waiū mea kanu he mea ʻono a ʻono hoʻi. I ka ʻoiaʻiʻo, hiki i ka 1 kīʻaha (240 ml) o ka waiū ʻalemone ʻono kokoleka ke piʻi i luna o 21 mau huna o ke kō i hoʻonui ʻia - ʻoi aku ma mua o 5 teaspoons ().

Inā ʻoe e hoʻāʻo ana e kaupalena i kāu kō ʻana, ʻo kahi waiu almond unsweetened kahi koho maikaʻi loa. He haʻahaʻa maoli ia i ke kō, e hāʻawi ana i ka huina o 2 gram i kēlā me kēia kīʻaha (240 ml) ().

ʻO ka waiū almond ʻole i hoʻomomona ʻia he haʻahaʻa maoli ia i ke kō a kiʻekiʻe i ka wikamina E, kahi antioxidant hakakā hakakā maʻi. Eia nō naʻe, hiki i ka waiū almond momona ke hoʻouka ʻia me ke kō.

Nā hopena hiki ʻole

ʻOiai he nui nā pono o ka waiū ʻalemona, aia kekahi mau downsides nui e noʻonoʻo ai.

Loaʻa protein ʻole

Hāʻawi wale ka waiū almond i ka 1 gram protein wale nō i kēlā me kē kīʻaha (240 ml) ʻoiai ka waiū a me ka waiū soy e hāʻawi i ka 8 a me ka 7 gram, (().

Pono ka protein i nā hana o ke kino, me ka ulu ʻana o nā mākala, ka ʻili a me ka iwi o ka iwi, a me ka hana ʻana i ka enzyme a me ka hormone (,,).

Nui nā meaʻai me ka waiū ʻole a me nā mea kanu i kiʻekiʻe i ka protein, e like me nā pīni, nā lihi, nā hua, nā hua, nā tofu, nā tempe, a me nā ʻano hemp.

Inā ʻaʻole ʻoe e hōʻalo i nā huahana holoholona, ​​nā hua manu, ka iʻa, ka moa, a me ka bipi nā kumu protein maikaʻi loa ().

Kūpono ʻole no nā pēpē

ʻAʻole pono nā keiki ma mua o 1 mau makahiki e inu i nā waiū o nā bipi a i ʻole mea kanu, no ka mea hiki i kēia mau mea ke pale i ka lawe ʻana i ka hao. Hoʻohana a hoʻohana paha i ka haʻihaʻi pēpē a hiki i ka 4-6 mau mahina o ka makahiki ke hiki ke hoʻolauna ʻia ka meaʻai paʻa ().

Ma 6 mau makahiki o ka makahiki, hāʻawi i ka wai ma ke ʻano he inu inu olakino i hoʻohui ʻia i ka waiū umauma a i ʻole haʻilula. Ma hope o ka makahiki 1, hiki ke hoʻolauna i ka waiū o ka bipi i kāu papaʻai pēpē ().

Me ka koe o ka waiū soy, haʻahaʻa maoli nā mea inu me nā mea kanu i ka protein, momona, nā calorie, a me nā huaora a me nā minelala he nui, e like me ka hao, ka wikamina D, a me ka calcium. Pono kēia mau meaola no ka ulu a me ke kūkulu ʻana (,).

Hāʻawi wale ka waiū almond i nā calorie he 39, 3 mau momona o ka momona, a me ka 1 gram o ka protein i kēlā me kēia kīʻaha (240 ml). ʻAʻole lawa kēia no kahi pēpē ulu (,).

Inā ʻaʻole ʻoe e makemake i kāu pēpē e inu i ka waiū o ka bipi, e hoʻomau i ka hānai ʻana a i ʻole e nīnau aku i kāu kauka no ka hana nondairy maikaʻi loa ().

Loaʻa paha nā mea hoʻohui

Hiki i ka waiū ʻalemona i hana ʻia ke komo i nā mea hoʻohui he nui, e like me ke kō, ka paʻakai, nā gum, nā mea ʻono, a me ka lecithin a me nā carrageenan (ʻano o nā emulsifiers).

Hoʻohana ʻia kekahi mau mea like e like me nā emulsifiers a me nā gums no ke ʻano a me ke kūlike ʻole. Palekana lākou ke ʻole e hoʻopau ʻia i nā nui loa ().

Eia nō naʻe, ua loaʻa i kahi hoʻokolohua paipu hoʻowalewale ka carrageenan, ka mea i hoʻohui pinepine ʻia i ka waiū almond me he emulsifier a ʻike ʻia he palekana, e hoʻopilikia paha i ke olakino ʻōpū. Eia nō naʻe, pono ka noiʻi ikaika loa ma mua o ka hoʻoholo ʻana ().

Eia nō naʻe, pale nui nā ʻoihana i kēia mea hoʻohui ma muli o kēia mau manaʻo.

Hoʻohui ʻia, nui nā waiū ʻalemona ʻono a ʻono hoʻi i ke kō. Hiki i ka nui o ke kō ke hoʻonui i kou makaʻi o ke kaupaona ʻana, nā lua niho, a me nā ʻano maʻi ʻē aʻe (,,).

I mea e hōʻalo ai i kēia, koho i ka waiū ʻalemona unsweetened a unflavored.

ʻO ka waiū ʻAmona kahi kumu maikaʻi ʻole o ka protein, momona, a me nā mea momona no ka ulu a me ka ulu ʻana o kahi pēpē. ʻO ka mea hou aku, nui nā ʻano hana i hoʻopaʻa ʻia i loko o nā mea hoʻohui e like me ke kō, ka paʻakai, nā mea ʻono, nā gum, a me nā kālani.

Pehea e koho ai i ka waiū almond maikaʻi loa

Hāʻawi ka hapanui o nā hale kūʻai i nā ʻano waiū ʻalemona.

Ke koho ʻana i kahi huahana, e nānā pono i nā ʻano momona ʻole. Hiki iā ʻoe ke koho i kahi ʻano me ka ʻole o nā gum a i ʻole nā ​​emulsifiers inā pili kēia mau mea iā ʻoe.

ʻO ka mea hope loa, inā ʻoe e hāhai i ka papaʻai i kaupalena ʻia, e like me ka veganism a i ʻole ka vegetarianism, a hopohopo e pili ana i kāu lawe ʻana i ka mea momona, koho i ka waiū ʻalemona i hoʻoikaika ʻia me ka calcium a me ka huaola D.

ʻO ka homemade a me kekahi mau koho kūloko ʻaʻole paha i loko o kēia mau meaʻai

E ʻohi i nā keu pono loa, koho i ka waiū almond i unsweetened, unflavored, a paʻa me ka calcium a me ka wikamina D.

Pehea e hana ai i kāu waiū almond ponoʻī

No ka hana ʻana i kāu waiū almond ponoʻī, e hāhai i kēia kuhikuhi maʻalahi.

Nā Pono:

• 2 mau kīʻaha (280 gram) o nā ʻalemona i hoʻopulu ʻia
• 4 mau kīʻaha (1 lita) o ka wai
• 1 teaspoon (5 ml) o ka vanilla extract (ponoʻole)

Hoʻopulu i nā ʻalemona i ka wai i ka pō a hoʻokahe ma mua o ka hoʻohana. E hoʻomoʻi i nā ʻalemona, ka wai, a me nā vanilla i ka blender a me ka pulse no 1-2 mau minuke a ʻino ke wai a lepo pono nā ʻalemona.

E ninini i ka hui i loko o kahi kānana hei i hoʻonoho ʻia ma luna o kahi pola a kau ʻia me kahi ʻeke waiū nut a i ʻole cheesecloth. E kaomi pono i lalo e huki i ka wai i hiki. E loaʻa iā ʻoe ma kahi o 4 mau kīʻaha (1 lita) o ka waiū almond.

E hoʻokomo i ka wai i loko o kahi ipu lawelawe a mālama iā ia i loko o kāu pahu hau no 4-5 mau lā.

I mea e hana ai i kāu waiū ʻalemona ponoʻī, e hoʻohui i nā ʻalemona i hoʻoulu ʻia, ka wai, a me ka vanilla extract i kahi blender. E ninini i ka hui ma o ka cheesecloth a me ka hei saringan. E mālama i ke koena o ka wai i loko o kāu pahu hau no 4-5 mau lā.

Ke laina lalo

Hiki i ka waiū almond ke lilo i koho koho kanu maikaʻi loa no ka poʻe e ʻalo ana i ka waiū o ka bipi.

He haʻahaʻa maoli nā ʻano momona ʻole i nā kalory a me ke kō i ka hāʻawi ʻana i ka nui o ka wikamina E.

ʻO kēlā, haʻahaʻa ka waiū ʻalemona i ka protein a hiki ke hoʻouka ʻia nā ʻano momona me ke kō.

Inā ʻoluʻolu ʻoe i ka waiū ʻalemona, e koho pono i nā mana hou ʻole ʻole ʻia a hoʻohui i nā meaʻai waiwai protein i kāu papaʻai, e like me nā hua manu, nā pi, nā hua, nā hua, nā iʻa, a me nā moa.