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Mkaka wa mkaka, womwe umatchedwanso mkaka wouma, umapezeka pochotsa madzi mkaka omwe amachitidwa ndi kuyanika-kutsitsi ndi njira zowumitsira ma roller, zomwe zimapangitsa mkaka wa ufa. Cholinga chachikulu chopangira mkaka wa mkaka ndikusintha mkaka wosaphika kukhala chinthu chomwe chingasungidwe kwa nthawi yayitali osataya mwayi [1] [ziwiri] .
Mkaka wa mkaka umagwiritsidwa ntchito m'malo mwa mkaka wosaphika watsopano chifukwa suyenera kukhala mufiriji ndipo umakhala ndi nthawi yayitali. Mkaka wamafuta nthawi zambiri umagwiritsidwa ntchito m'malo mwa mkaka watsopano komanso ngati chakudya chazakudya za makanda, zakudya zopatsa thanzi, zinthu zophika ndi zopangira zonunkhira, ndi zina zambiri [3] . Mkaka wamafuta umagwiritsidwa ntchito m'maphikidwe osiyanasiyana komanso umagwiritsanso ntchito kukhwima msuzi ndi msuzi.
Mkaka wothira ndi wosavuta kugwiritsa ntchito. Komabe, ngati mulibe ufa wa mkaka m'manja kapena simungathe kuudya chifukwa muli ndi zakudya zamasamba, zosakanikirana ndi mkaka kapena kusagwirizana ndi lactose, pali zina zomwe zingalowe m'malo mwa mkaka wa ufa zomwe mungaganizire kukhala nazo. Onani.
1. Mkaka wa amondi ufa
Mkaka wa amondi umapangidwa ndi kuthira amondi m'madzi, ndikusenda khungu kenako ndikuwotcha ndikupera ufa wabwino. Maamondi alibe mafuta ambiri ndipo amakhala ndi mapuloteni, fiber, calcium, iron, magnesium, phosphorus, potaziyamu, zinc, vitamini C, vitamini B6, vitamini E, folate, riboflavin, niacin ndi thiamine [4] . Mutha kugwiritsa ntchito ufa wa mkaka wa amondi m'malo mwa mkaka wa ufa pogwiritsa ntchito chikho chimodzi pa chikho chilichonse cha ufa wa mkaka.
Mfundo 10 Zakudya Zakudya Zamadzi Zomangamanga
2. Mkaka wa kokonati ufa
Mkaka wa kokonati kapena kirimu amaumitsa utsi kuti apange mkaka wa kokonati ufa. Ndi chotupa, chosakhala cha mkaka komanso chopanda lactose. Mkaka wa kokonati ufa ndi gwero labwino la mapuloteni, mafuta, zimam'patsa mphamvu, calcium, chitsulo ndi potaziyamu [5] . Itha kugwiritsidwa ntchito m'ma curries, soups ndi sauces. Ingogwiritsani ntchito pang'ono mkaka wa kokonati mu maphikidwe anu.
3. Ufa wa mkaka wa oat
Ufa wa mkaka wa oat ndi ufa wopangidwa ndi mkaka wopangidwa kuchokera ku oats wathunthu. Oats ali ndi mapuloteni ambiri, fiber, calcium, iron, riboflavin, niacin, thiamine ndi phytochemicals [6] . Oats mkaka wa ufa umakhala ndi kukoma pang'ono, kotsekemera pang'ono ndipo ungagwiritsidwe ntchito ngati ufa wa mkaka. Mutha kuwonjezera mkaka wa oat ufa ndi zakumwa kuti mumve kukoma komanso maphikidwe ophika.
4. Ufa wa mpunga
Ufa wa mpunga, womwe umatchedwanso ufa wa mpunga, umapangidwa ndi mpunga wosungunuka bwino. Anthu omwe ali ndi vegan, lactose osalolera komanso omwe sagwirizana ndi mkaka kapena soya amatha kukhala ndi ufa wa mpunga. Mpunga wampunga uli ndi mapuloteni, carbs, fiber calcium ndi potaziyamu [7] .
Ufa wa mpunga ukhoza kuwonjezeredwa ku zakumwa ndikugwiritsiridwa ntchito kuphika ndi kuphika. Komabe, ufa wa mpunga ndiwotsekemera kuposa ufa wa mkaka, motero ndiwothandiza kugwiritsa ntchito maswiti, ma smoothies, mipiringidzo ya granola ndi zinthu zophika.
5. Cashew mtedza wa ufa
Msuzi wa ufa umapangidwa kuchokera ku ma cashews, omwe adasandulika blanched, wokazinga ndikupera kukhala ufa wabwino. Ndi yotsekemera ndipo imakhala ndi kukoma kokoma pang'ono komanso kapangidwe kake kamene kamagwira bwino ntchito mu smoothies, zakumwa ndi mbale zotsekemera komanso zotsekemera.
Kuphatikiza apo, mtedza wa cashew ndiwopatsa thanzi ali ndi protein, fiber, carbs, potaziyamu, zinc, iron, calcium, thiamine, riboflavin, vitamini B6 ndi folate [8] .
Chithunzi ref: indiamart
6. Mkaka wa soya ufa
Mkaka wa soya ufa ndi njira ina yabwino m'malo mwa mkaka wa ufa. Amapangidwa ndikunyowetsa soya usiku wonse, zouma padzuwa kenako ndikuwotcha ndikukhala ufa wosalala. Mbewu za soya ndizochokera ku mapuloteni, fiber, mafuta, carbs, iron ndi calcium. Mkaka wa soya ufa ukhoza kusinthidwa m'malo ofanana ndi mkaka wa ufa mumaphikidwe amitundu yonse.
7. Hemp ufa
Hemp ufa amapezeka kuchokera ku mbewu za hemp yaiwisi. Ndi cholowa m'malo mwa mkaka wa ufa ndipo umapangitsanso kuwonjezera pa ma smoothies, mapira ndi zinthu zophika. Hemp mbewu ndi gwero labwino la mapuloteni, mafuta, CHIKWANGWANI, carbs, chitsulo ndi potaziyamu [9] .
Ma FAQ Omwe Amakonda
Q. Kodi tingagwiritse ntchito chiyani m'malo mwa ufa wa mkaka?
KU. Mutha kugwiritsa ntchito mkaka wa kokonati, ufa, ufa wa mkaka wa amondi, ufa wa mpunga, ufa wa mtedza ndi ufa wa mkaka wa soya m'malo mwa ufa wa mkaka.
Q. Kodi mungasinthe mkaka m'malo mwa mkaka?
KU. Inde, mutha kusintha mkaka ufa ndi mkaka.
Q. Kodi mungagwiritse ntchito ufa wa mkaka pophika?
KU. Inde, ufa wa mkaka ukhoza kugwiritsidwa ntchito m'maphikidwe osiyanasiyana ophika.
Q. Mumagwiritsa ntchito bwanji ufa wa mkaka?
KU. Tengani 1/2 chikho cha ufa wa mkaka ndikusakaniza ndi 1 chikho cha madzi ofunda. Komabe, ndibwino kuthira madzi pang'ono mkaka wa ufa kuti ukhale phala ndikuwonjezera madzi otsalawo ndikuyendetsa mosalekeza kuti mupewe ziphuphu.
