Wehe i ka honua o nā waiu Nut me kēia Infographic

Anter

• Eia pehea e koho ai i ka nut mylk e hoʻohui ai i kāu kofe
• ʻO nā pono kōkua maikaʻi ka waiū Nut
• Kekahi drawbacks o ka waiu nut
• ʻO nā mea pono kaola waiū Nut
• He aha ka waiū nū olakino olakino?
• E hoʻāʻo i kou lima ma ka waiū waiū DIY
• ʻO nā lama waiū momona kiʻekiʻe

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Eia pehea e koho ai i ka nut mylk e hoʻohui ai i kāu kofe

ʻOiai inā ʻaʻole pono ʻoe no nā kumu olakino, ua ʻāʻī paha ʻoe i ka honua o nā waiū nut.

I ka manawa i manaʻo ʻia he hapa nui ia no ka lehulehu o ka lactose intolerant a me ka "granola", ua lawe kēia mau mea ʻē aʻe i ka waiū, i kapa ʻia i kekahi manawa ʻo mylks, i nā hale kūʻai a me nā hale kūʻai kope e ka ʻino.

Hōʻike ka noiʻi mākeke ua piʻi aʻe kahi kūʻai waiū nond milk i kahi 61 mau keneta mai ka 2013 a hiki i ka 2018.

ʻOiai he huahana ʻokoʻa loa ka nutritional ma mua o ka waiū o ka bipi, hāʻawi nā waiū nut i kahi nui o nā pono olakino e hoʻolilo iā lākou i kahi koho ʻoluʻolu.

I kēia alakaʻi, e ʻimi mākou i kekahi o nā maikaʻi a me nā maikaʻi ʻole o nā waiū nut, e nānā i ka hoʻohālikelike ʻana o nā ʻano, a kaupaona i kahi o ke olakino.

ʻO nā pono kōkua maikaʻi ka waiū Nut

ʻOiai ʻaʻole hāʻawi nā waiū nut i ka ʻike protein o ka waiū kuʻuna, ke kaena nei lākou i ka nui o ka meaʻai o kā lākou ponoʻī.

Auneke no ka ʻauneke, ʻaneʻane aneane emi nā haʻahaʻa o ka waiū nut ma mua o ka waiū o ka bipi, a ʻo ka hapa nui o lākou i ka liʻiliʻi (a ʻoi aku) calcium a me ka huaora D. Nui nā waiū nut i loko o ka fiber, kahi mea momona āu e ʻike ʻole ai i ka waiū o ka bipi. .

ʻO lākou pū kekahi vegan kūlohelohe, a - ke ʻole ʻoe he alerū nut, ʻoiaʻiʻo - aloha aloha.

Hoʻohui, no ka poʻe e ʻimi ana e ʻokiʻoki i nā kāhāhā, ʻo ka waiū waiū he mea pono ʻole. ʻO ka hapa nui o nā lama i loaʻa i ka 1 wale nō i ka 2 mau ʻeka o ka carbs i kēlā me kēia kīʻaha, ke hoʻohālikelike ʻia me 12 gram i 1 cup o ka waiū bipi.

No ka hoʻohana ʻana i nā meaʻai a me nā meaʻai maʻamau, hāʻawi nā waiū nut i kahi laulima kupaianaha. Hiki i nā kuke home ke hoʻohana pinepine iā lākou me ka lakio hoʻokahi a hoʻokahi i ka waiū o ka bipi i nā muffins, nā berena, nā puddings, a me nā mea ʻono, me ka hopena iki o ka ʻono.

A ʻoi aku ka māmā o ka waiū nut-flavored nut ma kahi cereal a i ʻole i kāu kope kakahiaka.

Kekahi drawbacks o ka waiu nut

ʻOiai hāʻawi lākou i nā mea maikaʻi he nui, ʻaʻole nā ​​meaʻai momona nā meaʻai momona.

ʻO kahi hopohopo nui ka hopena o ka nohona. Lawe ʻia nā galani wai he 3.2 e hana i hoʻokahi wale nō almond (ʻo ia hoʻi 10 almonds = 32 galani), ke alakaʻi nei i nā loiloi he nui e kapa i ka waiū almond he koho kūpono ʻole.

Hoʻohui ʻia, nui nā waiū waiū nut i nā mea hoʻopihapiha me nā inoa kontroversial, e like me ka carrageenan a i ʻole ka gum gum. A ʻoi aku ka pipiʻi o nā waiū nut no nā mea kūʻai he nui, me nā helu kumukūʻai ma mua o ka waiū o ka bipi.

Eia nō naʻe, me nā koho lehulehu i loaʻa i kēia manawa, loaʻa ka nui o ka lumi no ka hoʻāʻo ʻana e ʻike i kāu koho waiū waiū punahele. Eia kahi kiʻi o ke ana ʻana o nā ʻano momona o nā waiū nut.

ʻO nā mea pono kaola waiū Nut

No ka haki hou ʻana o ka waiwai pono, eia ka papaʻaina mākaukau.

No ke kuhikuhi, 1 kīʻaha o ka 2 pākēneka waiū o ka bipi he 120 calories, 5 gram momona, 8 gram o protein, a me 12 gram o carbs.

He aha ka waiū nū olakino olakino?

Me kēia ʻike a pau, e haʻohaʻo ana paha ʻoe: He aha ka waiū nū olakino olakino?

Nui a hewahewa nā ala e ana ai i ka olakino o nā meaʻai, a hoʻokō kēlā me kēlā me kēia waiū waiū nut i luna i nā pono momona like ʻole.

I loko o kahi pūʻolo calorie haʻahaʻa loa, hoʻokahi kīʻaha o kēlā me kēia me kahi 25 a 50 paha pākēneka o kāu lā o ka calcium a me 25 pākēneka o kāu lā vitamin D. Hoʻopili pū kekahi i kahi lāʻau hefty o ka wikamina E: 50 pākēneka waiwai i kēlā me kēia lā i ka waiū cashew a me 20 pakeneka i ka waiū ʻalemona.

ʻOiai haʻahaʻa ka cashew a me ka waiū almond i ka protein, nui ka poʻe loea olakino i manaʻo he nui ka poʻe ʻAmelika ma mua o ka lawa o kēia macro i kā mākou papaʻai. No laila no ka hapanui o mākou, ʻaʻole pilikia ka skimping i ka protein i ka waiū nut.

Ma ka ʻaoʻao ʻē aʻe, inā he pono kāu e pono ai i ka papaʻai, e like me ke koi ʻana i ke protein a i ʻole ʻoi aku ka kiʻekiʻe o ka kalori, ʻoi aku ka maikaʻi o kahi waiū nut.

A inā ʻoluʻolu ʻoe i ka peanuts a i ʻole nā ​​kumu lāʻau, eia naʻe, pono ʻoe e noho kaʻawale mai nā waiū nut a pau. E hoʻāʻo i kahi waiū soy, niu, a i ʻole hemp waiū ma kahi.

E hoʻāʻo i kou lima ma ka waiū waiū DIY

Inā ʻaʻole loaʻa kekahi mau waiū nut i kahi āu e noho ai, a inā he kuke hoihoi ʻoe, e hoʻāʻo paha e hana i kāu ponoʻī. Hiki i kahi mana DIY o kāu punahele ke mālama iā ʻoe i ke kālā - a ʻaʻole paʻakikī e like me kou manaʻo.

Ma hope o nā mea āpau, ma ka laulā, hana ʻia nā waiū nū e ka hana maʻalahi o ke kau ʻana i nā nati i ka wai, a laila ke kānana.

E nānā i kēia pehea i nā alakaʻi pehea e hana ai i nā waiū nū ma ka home:

• Hoʻomaʻamaʻa waiū ʻalemona ma o ke Kitchn
• ʻO ka meaʻai waiū Cashew ma o Cookie lāua ʻo Kate
• Hoʻomaʻamaʻa waiū Macadamia nut (me nā koho kokoleka a me nā berry) ma o ka Minimalist Baker
• ʻO ka papaʻai waiū Hazelnut (me nā koho kokoleka) ma o A Plate Nani
• Hoʻomaʻamaʻa waiu Walnut ma o ka Clean Eating Couple
• Hoʻomaʻamaʻa waiu pī ma o ka National Peanut Board

ʻO nā lama waiū momona kiʻekiʻe

ʻAʻole i loko o DIY? Nui nā koho no ka waiū nut i hoʻomākaukau ʻia i ke kālepa, e like me kāu i ʻike ai ma kāu supermarket kūloko.

Eia kekahi mau mea koho i luna:

Waiū ʻalemona: E hoʻāʻo iā Califia Farms Organic Almond Homestyle Nutmilk a i ʻole Simple Truth Unsweetened Almond Milk

ʻO ka waiū Cashew: E hoʻāʻo iā Silk Unsweetened Cashew Milk a i ʻole Forager Project Organic Cashewmilk

ʻO ka waiū nut Macadamia: E hoʻāʻo i ka Milkadamia Milkadamia Milkia ʻole a Suncoast Gold Miladamia Milk

ʻO ka waiū Hazelnut: E hoʻāʻo i ka Pākīpika Meaʻai Hazelnut Unsweetened Original Plant-Ma muli Mea inu a Elmhurst 1925 Milked Hazelnuts

Walnut waiū: E hoʻāʻo iā Elmhurst Milked Walnuts a i ʻole Mariani Walnutmilk

Waiū pī: E hoʻāʻo iā Elmhurst 1925 Milked Peanuts ma Regular a me Chocolate

E like me nā manawa mau, e hoʻomanaʻo wale ʻoe e nānā i nā lepiliʻai a heluhelu i nā papa inoa mea hoʻohui ke ʻoluʻolu ʻoe i kēia mau inu inu calorie "mylk".

ʻO Sarah Garone, NDTR, kahi mea hānai, mea kākau olakino freelance, a me ka mea kākau blog meaʻai. Noho ʻo ia me kāna kāne a me ʻekolu mau keiki ma Mesa, ʻAlikona. E ʻike iā ia e kaʻana like ana i ka ʻike olakino olakino olakino i ka honua a me (ka hapanui) nā papa kuhikuhi olakino ma He Leta Aloha i ka ʻAi.