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A na-enweta ntụ ntụ mmiri ara ehi, nke a na-akpọkwa mmiri ara ehi akọrọ, site na iwepu mmiri na mmiri ara ehi nke a na-eme site na ịsacha-mmiri na usoro ihicha ala, na-ebute mmiri ara ehi ntụ. Ebumnuche bụ isi nke imepụta mmiri ara ehi ntụ ntụ bụ ịgbanwe mmiri ara ehi akpụrụ mmiri mmiri na ngwaahịa nke nwere ike ịchekwa ogologo oge na-enweghị ịla n'iyi [1] [abụọ] .
A na-eji ntụ ntụ mmiri ara edo dochie anya mmiri ara ehi ọhụụ ọhụụ n'ihi na ekwesighi ịgbara ya oyi ma nwee ogologo ndụ. A na-ejikarị mmiri ara ehi eme ihe dị ka ihe nnọchi maka mmiri ara ehi ọhụụ na ihe oriri na usoro nri ụmụaka, nri ndị na-edozi ahụ, ihe eji esi nri na ngwaahịa na-atọ ụtọ, wdg. [3] . A na-eji ntụ ntụ mmiri ara eme ihe na usoro nri dị iche iche ma na-ejikwa ya sie ofe na sie.
Powdered mmiri ara ehi bụ nnọọ adaba iji. Agbanyeghị, ọ bụrụ na ịnweghị ntụ mmiri ara ehi na aka ma ọ bụ na ịnweghị ike iri ya n'ihi na ị nọ na nri nri anụ ahụ, mmiri ara ehi na-adịghị anabata ma ọ bụ lactose inlerant, enwere ụfọdụ ndị nọchiri anya mmiri ara ehi nke ị nwere ike ịtụle inwe. Were anya.
1. Almọnd mmiri ara ehi ntụ ntụ
A na-eme almọnd mmiri ara ehi site na ịmị almọnd n'ime mmiri, na-akpụchasị akpụkpọ ahụ ya ma na-eghe ya ma na-egweri ya na ezigbo ntụ. Almọnd nwere abụba dị ala ma nwee ezigbo protein, fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, vitamin C, vitamin B6, vitamin E, folate, riboflavin, niacin na thiamine [4] . Nwere ike iji almọnd mmiri ara ehi ntụ ntụ dị ka onye nnọchi nke mmiri ara ehi ntụ ntụ site na iji 1 iko ọ bụla ¼ iko mmiri ara ehi ntụ ntụ.
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2. Aki oyibo ntụ ntụ
A na-agba mmiri oyibo ma ọ bụ ude mmiri ka ọ bụrụ ntụ oyibo. Ọ bụ vegan, nke na-abụghị mmiri ara ehi na ngwaahịa na-enweghị lactose. Aki oyibo ntụ ntụ bụ ezigbo isi iyi nke protein, abụba, carbohydrate, calcium, iron na potassium [5] . Enwere ike iji ya na curry, ofe na sauces. Naanị jiri obere mmiri ara a oyibo na ntụ ọka gị.
3. Oat mmiri ara ehi udara
Oat mmiri ara ehi ntụ ntụ bụ mmiri ara ehi na-enye mmiri ara ehi nke enwetara site na otis dum. Oats dị elu na protein, fiber, calcium, iron, riboflavin, niacin, thiamine na phytochemicals [6] . Oats mmiri ara ehi ntụ ntụ nwere nwayọọ, ubé ụtọ uto na ike ga-eji dị ka onye ọzọ nke mmiri ara ehi ntụ ntụ. Nwere ike ịgbakwunye oat mmiri ara ehi ntụ mmanya na ihe ọ drinksụ drinksụ na-eme ka ekpomeekpo na-esi nri Ezi ntụziaka.
4. Osikapa
A na-eji osikapa amị ọka, nke a na-akpọkwa ntụ ọka osikapa. Ndị mmadụ anaghị eri anụ na lactose na-anabata nri ara ehi ma ọ bụ soy nwere ike ịnwe ntụ osikapa. Osikapa ntụ ntụ nwere protein, carbs, calcium calcium na potassium [7] .
Enwere ike ịgbakwunye osikapa osikapa na ihe ọ usedụ cookingụ ma jiri ya na isi nri na mmiri. Agbanyeghị, ntụ osikapa na-atọ ụtọ karịa ntụ ntụ mmiri ara ehi, yabụ o zuru oke iji ya desserts, smoothies, granola bars and bred goods.
5. Cashew nkpuru ahihia
A na-eji ntụ osisi mee ihe site na cashews, nke a na-eme ka ọ dị ọcha, nke a roara n'ọkụ ma mee ya ka ọ bụrụ ezigbo ntụ. Ọ bụ creamy ma nwee ntakịrị ụtọ ekpomeekpo na udidi nke na-arụ ọrụ nke ọma na smoothies, ihe ọveraụveraụ na ụtọ na savory efere.
Na mgbakwunye, mkpụrụ osisi cashew na-edozi ahụ ha bara ọgaranya na protein, eriri, carbs, potassium, zinc, iron, calcium, thiamine, riboflavin, vitamin B6 na folate [8] .
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6. Soy mmiri ara ehi ntụ ntụ
Soy mmiri ara ehi ntụ ntụ bụ ihe ọzọ kachasị mma maka mmiri ara ehi ntụ ntụ. A na-eme ya site na ịmịpụta soybean n'abalị ọ bụla, kpọnwụọ ka anwụ wee asara n'ọkụ wee ghee ntụ ntụ dị mma. Soybean bụ ezigbo ihe na-enye protein, eriri, abụba, carbs, iron na calcium. Enwere ike dochie mmiri ara ehi soy na nha anya maka mmiri ara ehi na uzo nri niile.
7. Hemp ntụ ntụ
A na-enweta ntụ ntụ site na mkpụrụ hemp raw. Ọ bụ ihe nnọchianya zuru oke nke mmiri ara ehi na-eme ka ọ bụrụ ihe mgbakwunye magburu onwe ya nke ndị na-eji ire ụtọ, puddings na ngwaahịa. Mkpụrụ osisi hemp bụ ezigbo isi iyi protein, abụba, eriri, carbs, iron na potassium [9] .
Ajụjụ ndị a na-ajụkarị
Q. Kedu ihe anyị nwere ike iji kama mmiri ntụ ntụ?
.B.. Nwere ike iji mmiri ara ehi aki oyibo, ntụ ntụ, almọnd mmiri ara ehi ntụ ntụ, osikapa ntụ ntụ, cashew nut ntụ ntụ na soy mmiri ara ehi ntụ ntụ karịa nke mmiri ara ehi ntụ ntụ.
Q. Can nwere ike iji dochie mmiri ara ehi ntụ ntụ maka mmiri ara ehi?
.B.. Ee, ị nwere ike dochie mmiri ara ehi ntụ ntụ na mmiri ara ehi.
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Q. you nwere ike iji mmiri ara ehi ntụ ntụ na mmiri?
.B.. Ee, mmiri ara ehi ntụ ntụ nwere ike ji dị iche iche mmiri Ezi ntụziaka.
Q. Kedu ka ị si eji ntụ ntụ mmiri ara ehi?
.B.. Were iko mmiri ara ehi 1/2 ma gwakọta ya na iko 1 mmiri ọkụ. Otú ọ dị, ọ kachasị mma ịgbakwunye obere mmiri na mmiri ara ehi iji mee ka ọ ghọọ mado wee tinye mmiri fọdụrụnụ ma kpalie ya iji zere ịmalite akpụ.
