Musanyawar cin ganyayyaki don Madara
Muhimman bayanai
- Yana maye gurbin
- Madara
- Kashi
- Nono
- Zaɓuɓɓuka a nan
- Musanyawa 4 da aka gwada
- Mafi sauƙin musanyawa
- Madarar Soya — 1:1
Dalilin da yasa canjin yake aiki
Madara a cikin girke-girke tana kawo ruwa, dan sinadarin furotin, mai, sukari da ma'adanai — wadanda babu daya daga cikinsu da ya kebanta da saniya kadai. Haka ake yin madarar shuke-shuke: gindin shuka (waken soya, hatsi, almond, shinkafa) an nika shi da ruwa, sau da yawa ana kara masa sinadarin calcium da bitamin don ya yi daidai da na madarar dabba. Madarar waken soya tafi kusa ta fuskar sinadirai, tare da furotin mai kama da juna; madarar hatsin oat tana daidaita zakin kadan kuma tana yin kumfa sosai don kofi; almond ta fi sauki kuma tana da karancin furotin; madarar kwakwa tana kara kauri da dadi ga miyar curry. Ayyukan da ke bukatar kulawa wajen canza madara sune wadanda suka dogara kan furotin din madara: custards na dan yin laushi kadan, sannan kullun biredi ba ya cika yin ruwan kasa sosai ba tare da lactose ba — dan tsunkuren sukari yana magance na biyun. Don sha, da cin hatsin safe, miya, fanke (pancakes) da yin biredi ko kek, canjin daya-da-daya ne.
Zaɓuɓɓuka, adadin da mafi kyawun amfani
Madarar Soya
1:18 g na furotin a kowane kofi, mai kama da madarar saniya.
Mafi kyawun don: baking, kofi, abinci mai gina jiki
Madarar Oat (barista)
1:1An tsara shi don yin tururi da kumfa tare da karancin rabuwa.
Mafi kyawun don: latte, miya, hatsi
Madarar Almond
1:1Ƙananan furotin — ba shi da kyau a matsayin babban abin sha na yaro.
Mafi kyawun don: smoothies, hatsi
Madarar Kwakwa
1:1 a cikin curriesTushen cikakken mai yana maye gurbin kirim, ba madara ba.
Mafi kyawun don: curries, kayan zaki
Kwatanta zaɓuɓɓuka a kallo ɗaya
| Zaɓi | ɗanɗano | Siffa | Kudin | Inda ake siya |
|---|---|---|---|---|
| Soy milk | Ba dandano sosai, dan dandanon wake | Mai kauri, cikakke | Kadan | Kowane kanti |
| Oat milk | Dan zaki kadan, dandanon hatsi | Mai kauri, yana kumfa sosai | Kadan-matsakaici | Kowane kanti |
| Almond milk | Mai sauki, dandanon kwayoyi | Ruwa-ruwa | Kadan-matsakaici | Kowane kanti |
| Madarar kwakwa (ta gwangwani) | Kwayar kwakwa sosai | Kauri sosai | Kadan | Kowane kanti |
Nasihu
- Zaɓi nau'ikan da aka wadatar da calcium da B12
- Barista blends suna tsayayya da dunƙulewa a cikin kofi mai acid
- Marasa zaƙi don dafaffen abinci mai daɗi
Gujewa
- Amfani da madara mai zaƙi na vanilla a cikin dafaffen abinci mai daɗi
- Tafasa madarar oat maras barista da ƙarfi
Jita-jita uku da aka yi amfani da canjin
Koko mai kauri (Creamy porridge)
Dafa hatsin oat da madarar waken soya maimakon ruwa ko madarar dabba; karin furotin din yana sanya shi kauri da gamsarwa sosai.
Vegan béchamel
Gauraya daidai gwargwado na vegan butter da fulawa, sannan zuba dumi-dumin madarar soya marar sukari a hankali. Saka nutmeg, gishiri da farin barkono don dandano.
Hatsin oat da aka jiƙa dare (Overnight oats)
Jika hatsin oat a cikin madarar oat tare da kwayoyin chia na tsawon dare; zuba 'ya'yan itatuwa da kwayoyi a kai.
Tambayoyin da mutane ke yi
Wace madarar tsirrai ce ta fi dorewa?
Oat da soya — duka suna amfani da ɗan ƙaramin fili da ruwa fiye da madara, kuma ƙasa da almond don ruwa.
Wacece ce ta fi kusa da madarar saniya?
Soya mai ƙarfi, akan furotin, calcium da kuma halayen dafa abinci.
Wace madarar shuka ce ta fi kyau ga kofi?
Madarar oat tana yin kumfa kuma tana da dandano mafi daidaituwa a cikin kofi; nau'o'in 'barista' na oat da soya an tsara su ne don kada su baci a cikin kofi mai zafi da tsami.
Wacce ta fi kowacce yawan furotin?
Madarar waken soya, tana da kusan 3–3.5 g a kowace 100 ml — wanda ya yi daidai da madarar dabba. Madarar almond da ta shinkafa ba su kai 1 g ba.
Zan iya yin gasa da kowace madarar shuka?
Ee, daya-da-daya. Don girke-girken da suka dogara kan tsarin furotin (custards, wasu biredi), soya tafi aiki; don kauri, kara cokali daya na mai ko amfani da oat.
Musanyawa masu alaƙa
Yanci don sake amfani da shi a ƙarƙashin CC BY 4.0 tare da hanyar haɗi.
Sauya abu da wani ba tabbacin samun sinadarai iri daya ba ne
Zabi madadin sinadari gwargwadon aikin da ainihin sinadarin yake yi: dunkulewa, kumbura kumfa, kauri, kitse ko dandano. Naman kaza (mushroom) na iya kwaikwayon siffar naman burger yayin da yake ba da karancin furotin sosai; man kwayoyi na iya yin laushi kamar madara ba tare da karin sinadarin calcium ko B12 ba. Duba ainihin kayan da kuma sauran abincin gaba daya.
Auna ma'auni matakin farawa ne kawai sai dai idan an riga an gwada cikakken girkin da wannan ainihin madadin. Hadin kamfani, adadin ruwa da hanyar dahuwa suna sauya sakamakon. Gwada karamin awo don muhimman abubuwan gasawa, kuma a duba sinadaran waken soya, kwayoyi, ridi da alkama da ke iya haddasa rashin lafiyar jiki ko da an rubuta cewa kayan na shuka ne (vegan).
Ci gaba da bincike
Shafukan da ke da alaƙa da wannan ta hanyar musanya, sinadarai, abubuwan gina jiki, da abincin rana.