He aha ka waiu maiʻa, a he ola kino?

Anter

• Pehea ke olakino o ka waiū maiʻa?
• Banana Milk vs. nā waiū ʻē aʻe ʻē aʻe
• No laila pono ʻoe e hoʻohui i ka waiū maiʻa i kāu papaʻai?
• Nānā no

Me ka papa e ulu nei o nā waiū waiū ʻaʻohe waiū, hiki iā ʻoe ke hoʻāʻo i kahi mea inu mea kanu hou i kēlā me kēia lā no hoʻokahi pule a ʻono ʻole i ka mea like i loko o kāu kope, ʻono, a i ʻole cereal ʻelua mau manawa. ʻO ka hana hou hou loa e kāpae i ka papa inoa: ʻO ka waiū maiʻa kahi waiū gluten-ʻole, mea kanu i hoʻokumu ʻia i hoʻokumu ʻia mai ka wai a, kuhi ʻoe ia, maiʻa.Ke ulu nei i ka kaulana, hiki paha iā ʻoe ke loaʻa i kahi mau koho ʻelua ma kāu mākeke kūloko, e like me Banana Wave (Buy It, $ 23 no 12, amazon.com), nona ka wai, puree maiʻa, kō kō, a me nā ʻoka a me Mooala Bananamilk (Kūʻai ʻO ia, $ 26 no 6, amazon.com), hana ʻia mai ka wai, maiʻa, a me nā ʻano pua sunflower. Ma waho aʻe o nā koho i hoʻokumu ʻia mai ka maiʻa, ʻike ʻoe i nā mīhini maia a me nā waiū nut, e like me ka Almond Breeze Almondmilk i hui pū ʻia me ka maiʻa maoli (Buy It, $ 3, target.com), e hōʻike ana i ka wai, nā ʻalemona, a me ka puree maiʻa. . Inā ʻaʻole kiki kekahi o kēia mau mea hou i kāu ʻono, hiki iā ʻoe ke hana i kāu ponoʻī ma ke kāwili ʻana i ka maiʻa pala me kahi kīʻaha wai a hoʻonui i nā chia a i ʻole nā ​​ʻano flax, nā lā, a i ʻole ka waiūpaka nut no ka hoʻonui ʻana i nā meaola (ʻoiai ʻo kēia mau mea keu e hana i ʻoi aku ka mānoanoa o ka waiū).

Akā he mea waiwai anei ke inu i kāu maiʻa ma mua o ka ʻai ʻana iā lākou? Eia ka mea e pono ai ʻoe e ʻike.

Pehea ke olakino o ka waiū maiʻa?

ʻAʻole e huikau ʻia me ka waiū maiʻa Kōlea, ʻo ia ka waiū o ka bipi ʻaʻala, ʻo ka waiū maiʻa ka mea kanu a me ka waiū ʻole, e kūpono ana i nā mea ʻona a me nā lactose-intolerant like. Ma nā mea e pili ana i ka meaʻai, kaena wale ʻo Mooala Bananamilk i 60 wale nō calories a me 3 mau momona o ka momona no kēlā me kēia kīʻaha lawelawe. Mahalo i ka maiʻa i kāwili ʻia a ʻōmole ʻia, hāʻawi ka mea inu i 360 milligrams a i ʻole ma kahi o 8 pākēneka o ka ʻikena i koi ʻia i kēlā me kēia lā (RDA) no ka potassium - kahi meaʻai e hana nui i ka hoʻoponopono ʻana i ke kaomi koko, wahi a Keri Gans, MS, RDN, CDN, mea kākau o ʻO ka papaʻai hoʻololi liʻiliʻi.Pēlā nō, loaʻa i ka waiū o Banana Wave he 80 calories, ʻaʻohe momona, a me 170 milligrams of potassium, a hāʻawi ka mana o Almond Breeze i 80 calories, 2 grams o ka momona, a me ka nui o 470 milligrams - a i ʻole 10 ka nui o ka RDA - o ka pāpaʻa olakino olakino no kēlā me kēia. kīʻaha.

E like me nā huahana "waiū" waiū ʻole ʻole, ʻo Mooala Bananamilk lāua ʻo Almond Breeze's almond-banana blend i hoʻopaʻa ʻia me ka calcium, kahi mineral he mea nui ia no ke olakino iwi, wehewehe ʻo Gans. E hoʻomanaʻo wale nō e hāʻawi i ka hue i kahi haʻalulu maikaʻi ma mua o ka ninini ʻana i kahi mea inu, no ka mea hiki ke hoʻonā i ka sediment calcium i lalo o ka ipu.

ʻOiai ʻo ko Mooala Bananamilk kolu o nā mea hana - nā ʻano pua sunflower - me he mea lā he wahi ʻano ʻē iki ia no ka inu mālie a me ka silky, ua ʻōlelo ʻo Gans ua hoʻokomo ʻia paha nā ʻanoʻano i loko o ka mea inu e hoʻohui i kahi ʻono, a me ia mea, hele pū kekahi bonus nutritional. "Aia kekahi mau pono olakino i nā hua, e like me nā momona monounsaturated, i hoʻopili ʻia me ka hoʻemi ʻia ʻana o ka maʻi no ka maʻi puʻuwai," i ʻōlelo ʻo ia. Hoʻohui hou, hāʻawi nā hua sunflower i ka huaora E, he antioxidant i pili i ke olakino ʻili a hiki ke kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale ma muli o kāna mau waiwai anti-inflammatory, wehewehe ʻo Gans. Eia nō naʻe, ʻo ka huaʻai E ma Mooala Bananamilk he 6 pakeneka wale nō ia o ka waiwai o kēlā me kēia lā (DV), kahi hapa liʻiliʻi o kāu RDA, i ʻōlelo ʻo ia. No laila inā ʻo ka loaʻa ʻana o kahi lāʻau nui o ka wikamina E kekahi o kāu mau makahiapo kiʻekiʻe, e koho no ka Banana Wave a i ʻole Almond Breeze ʻoiai e hoʻoikaika ʻia lākou me ka mea momona a hoʻopaʻa ʻia i 7,5 milligrams - 50 pakeneka o ka DV - i hoʻokahi kīʻaha wale nō.

Hāʻawi ka maiʻa kūlohelohe i nā ʻano like ʻole i kahi ʻono a ʻono hoʻi. Eia nō naʻe, ʻo ka ʻono kokoleka a Mooala Bananamilk a me ka ʻano kumu maiʻa o Banana Wave i loko o ʻelua mau gram o ke kō i hoʻohui ʻia mai ke kō kō, akā hoʻoikaika ʻo Gans ʻaʻole ia he manaʻo e hoʻokau koke ʻoe iā ia. "I loko o ka pōʻaiapili o ka papaʻai papaʻai, ʻaʻole paha i nui ka 6 gram, akā pono ʻoe e noʻonoʻo ma hea kahi e hoʻonui ai ʻoe i ke kō," i ʻōlelo ʻo ia. Mai ka United States Department of Agriculture (USDA) Paipai i ka ʻoki ʻana i nā calorie mai nā kō i hoʻohui ʻia ma ka 10 pakeneka o kāu huina caloric, aia kahi lumi e ʻoluʻolu ai i ke kīʻaha o ka waiū maiʻa kokoleka inā ʻo ia ka mea āu i makemake nui ai (ʻo ia hoʻi ma hope o ka hoʻoikaika paʻakikī), wehewehe ʻo Gans.

Ma ka laulā, ka waiū maiʻa me he mea lā he mea lanakila, ʻoiai ʻo ia ke kaena nei i nā mea pono a me ka hapalua o nā calories a me ʻelua hapakolu o ka momona o ka waiū ʻelua pakeneka. Akā hoʻokūpaʻa ʻo Gans i ka hōʻemi ʻole ʻana o kāna makaila holoʻokoʻa i ka waiū o ka bipi - a i ʻole kekahi mau alt-waiū ʻē aʻe - no hoʻokahi kumu nui: protein. "Inā ke koho nei ka poʻe iā ia e hoʻolako i ka protein me kā lākou ʻaina kakahiaka a i ʻole i kā lākou smoothie, e nele ana ia," i ʻōlelo ʻo ia. (E pili ana: Nūhou maikaʻi: ʻOi aku ka maikaʻi o ka waiu ma mua o nā ʻaoʻao kūpono o ka dairy)

Banana Milk vs. nā waiū ʻē aʻe ʻē aʻe

I ka noʻonoʻo ʻana i ka ʻike protein i kēlā me kēia mea kanu, nā waiu waiu ʻole, ka waiū soy e puka mai ana ma luna, wahi a Gans, e hoʻopili ana ma kahi kokoke i 8 grams i kēlā me kēia kīʻaha - ka nui like me ke kīʻaha o ka waiū ʻelua-pakeneka - e like me ka USDA. E like me kona hoahānau legume-based, hāʻawi ka waiū oat i nā mea nui o ka macronutrient-muscle - 4 gram i kahi lawelawe kīʻaha hoʻokahi, pololei - ma mua o ka waiū maiʻa. Haʻalele kēia i ka mea inu hua hua i ka laina me ka waiū almond (1 gram) a ma luna aʻe o ka waiū laiki (.68 gram) no ka protein.

Haule pōkole ka maiʻa mai ka wā mai o ka pulupulu. Me hoʻokahi gram wale nō no ka lawelawe ʻana, ua kū ka waiu maiʻa ma ka ʻaoʻao o ka ʻalemona a me ka waiū soy ma lalo o ka pou totem fiber, ʻoiai ʻo ka waiū oat e paʻa i ka helu ʻekahi me 2 grams o ka fiber, e like me kā Gans i ʻōlelo ai ma mua.Kinohi. "ʻAʻole ʻoe e ʻimi maoli i ka fiber i kāu huahana waiū, akā he mea ia e noʻonoʻo ai," wahi a Gans. Unuhi: Inā makemake ʻoe e hoʻonui i kāu ʻai fiber ma o nā hoʻololi liʻiliʻi, hiki paha iā ʻoe ke noʻonoʻo e pili ana i ka hoʻohana ʻana i ka waiu fiber kiʻekiʻe i kāu cereal, oatmeal, a me nā mea ʻē aʻe. ʻoi aku ka nui o ka fiber.)

ʻAʻole pono e poina e pili ana i ka maʻiʻo vitamin D o ka inu - a i kekahi mau hihia, nele. Ma muli o ka liʻiliʻi o nā meaʻai i loaʻa i loko o ke ʻano he meaʻai, e kōkua ana i ka ʻōpū e komo i ka calcium a pono no ka ulu ʻana o ka iwi a me ke olakino, e like me ka National Institutes of Health (NIH), ua hoʻohui pinepine ʻia ka huaora D i nā waiū a me nā alt-milks, cereals. , waiʻalani, a me ka yogurt. ʻO kahi laʻana, loaʻa i ka waiū almond Silk nā 2.5 microgram a i ʻole ma kahi o 16 pākēneka o ka RDA i hoʻokahi kīʻaha kīʻaha, a hāʻawi ʻo ka waiū ʻo Oatly i ka 3.6 micrograms a i ʻole 24 pakeneka o ka RDA. ʻOiai ʻo Mooala Bananamilk ʻaʻole paʻa ʻia me ka huaora D, hāʻawi ka mana o Banana Wave i 4 micrograms nui o ka huaora D (ma kahi o 27 pakeneka o ka RDA), a ʻo ka Almond Breeze he 5 micrograms a i ʻole ka hapakolu o ka RDA.

No laila pono ʻoe e hoʻohui i ka waiū maiʻa i kāu papaʻai?

ʻAʻole hiki i ka waiū maiʻa ke lawe i ka pōpō ma ke ʻano he waiū vegan a nui a protein hoʻi ma ka supermarket, akā hāʻawi ia i kekahi mau macro-a me nā micronutrients e pono ai ke olakino. A ʻo ia hoʻi hiki iā ia ke loaʻa i kahi ma kāu pā a i loko o kāu kīʻaha, wahi a Gans. "Aia kahi no nā 'waiū waiū' ʻole āpau i ka papaʻai hoʻokahi," i ʻōlelo ʻo Gans. "Malia paha kekahi no kāu mea leʻaleʻa, a ʻo kekahi no kāu kofe. Nui a hewahewa nā hoʻohana āu e pono ʻole ai e hoʻopaʻa i hoʻokahi wale nō. " No laila inā e hoʻāʻo ana ʻoe e hoʻoholo ma waena o ka hoʻohana ʻana i ka waiū maiʻa ma luna o ka waiū cashew, waiū ʻalemona, a waiū soy paha, ʻo ka ʻono ka mea e hoʻoholo ai, i ʻōlelo ʻo ia.

Inā makemake ʻoe e hoʻohui i nā memo momona a hoʻomehana hoʻi i kāu pola oatmeal, kuapo i kāu waiū almond no ka waiū maiʻa. No ka hoʻololi ʻana i kāu berena maiʻa gluten-free i mea ʻai e hoʻopau ai nā mea a pau i kā lākou rap Gwen Stefani maikaʻi loa, e hoʻohana i ka waiu maiʻa ma ke ʻano he mea wai (he maʻalahi 1:1 swap!). Ke makemake nei ʻoe i kahi kofe momona akā ʻaʻole makemake ʻoe e hoʻohana i ke kō kū pololei, e pīpī i kahi waiū maiʻa i loko o ka mug. E makaʻala wale i ka mea e nele ana paha i ka meaʻai (noʻonoʻo: protein), a ʻike ʻaʻole ia ka-pau a me ka hopena o nā waiu ʻē aʻe olakino wale nō no ka mea i hana ʻia mai ka hua, wahi a Gans. "Laina lalo: ʻO kahi koho ʻē aʻe i waho," i ʻōlelo ʻo ia. 

Nānā no