Puas yog koj tsis muaj lactose, ua xua rau mis nyuj, vegan, lossis koj puas xav tso mis rau noj? Txawm hais tias koj tau txiav txim siab txiav cov mis tawm ntawm koj cov zaub mov kom coj ncaj ncees, kev noj zaub mov zoo, lossis lwm yam laj thawj, koj yuav tsum kawm paub tias cov zaub mov twg ua nrog mis nyuj - thiab muaj ntau dua qhov koj xav - yog li koj tuaj yeem paub dab tsi kom zam thiab tom qab ntawd koj yuav xav nrhiav cov calcium uas muaj mis nyuj ntau dua.
Cov kauj ruam
Qauv Pluas Noj
Cov npe ntawm cov khoom xyaw kom zam (Nyob tsis muaj mis nyuj)
Txhawb wikiHow thiab qhib tag nrho cov qauv.
Cov Khoom Uas Tsis Yog Mis Nyuj
Txhawb wikiHow thiab qhib tag nrho cov qauv.
Qauv Tsis Pub Mis Nyuj Mis
Txhawb wikiHow thiab qhib tag nrho cov qauv.
Ntu 1 ntawm 2: Zam Kev Zaub Mov Ua Nrog Mis
Kauj Ruam 1. Nyeem daim ntawv lo ntawm koj cov khoom yuav khoom
Kev zam cov mis nyuj tsis yooj yim li tsis haus mis ntxiv lawm. Cov mis nyuj yog siv ntau yam khoom noj sib txawv los muab nws saj zoo dua. Yog li ntawd, koj yuav tsum tau nyeem cov ntawv lo khoom noj. Cov khoom noj feem ntau uas siv qee hom mis, yuav sau "mis" ua cov khoom ntxiv. FDA xav kom cov mis nyuj muaj npe nyob hauv nws qhov kev npaj rau kev ua xua. Yog tias mis tsis tau teev npe ua cov khoom xyaw, koj yuav tsum ua li cas.
Koj yuav xav nrhiav casein thiab whey ib yam. Ob qho ntawm cov tshuaj ntxiv no yog cov protein pom hauv nyuj cov kua mis thiab ua lawv txoj hauv kev rau ntau yam zaub mov. Whey tau siv ntau yam khoom los ntawm kev tsim cov leeg nqaij mus rau cov kaus poom nqaij qaib
Kauj Ruam 2. Zam cov zaub mov uas muaj mis thiab qab zib
Qhov no feem ntau yog cov khoom noj nyuaj tshaj plaws kom tso tseg vim tias peb tau mob siab rau haus mis nrog ntau yam zaub mov sib txawv. Nws dhau los ua ib feem ntawm peb cov haujlwm txhua hnub. Nov yog qee qhov feem ntau siv mis-thiab qab zib raws cov zaub mov:
- Mis (tag nrho, 50/50, skim, lossis mis nyuj khov)
- Hnyav whipping cream
- Custards
- Kas fes creamer
- Cream kua ntses thiab kua zaub
- Mis nyuj khov, gelatos, thiab sherbets (sorbets tsis muaj cov khoom siv mis nyuj)
- Yogurts
- Qee cov mayonnaise, mustard, thiab lwm yam khoom qab zib
- Tsis-mis nyuj kas fes creamer. Casein yog tsiaj los ntawm cov khoom yog li nws yuav tsis ua haujlwm rau vegans.
Kauj Ruam 3. Tshem cov butter thiab cov margarines feem ntau uas muaj whey, casein, lossis lactose
Txheeb cov ntawv lo ntawm koj cov khoom ua ntej koj yuav khoom kom ntseeg tau tias lawv tsis muaj butter lossis margarine. Butter yog tsim los ntawm kev sib cais qab zib los ntawm mis nyuj tag nrho. Cov cream yog tom qab churned kom txog thaum nws thickens.
- Qee tus kws noj zaub mov hais tias cov khoom qab zib yog cov khoom tsis zoo tshaj plaws rau cov uas muaj kev tsis haum mis nyuj lossis teeb meem ua cov lactose. Cov neeg feem coob uas ntsib cov teeb meem no muaj teeb meem nrog cov protein pom hauv mis. Txij li butter yog 80 txog 82 feem pua rog thiab muaj cov protein tsawg, nws tsis zoo li thab cov neeg mob uas muaj teeb meem mis nyuj.
- Rau cov vegans, muaj ntau cov margarines ua yam tsis muaj cov khoom tsim los ntawm nyuj. Txheeb daim ntawv lo kom ntseeg tau tias lawv tsis muaj whey, casein, lossis lactose.
Kauj Ruam 4. Tsis txhob noj cheese
Cheeses hauv txhua daim ntawv yog mis nyuj. Pom tseeb, koj yuav xav hla hla cov cheese hauv koj cov qhaub cij. Cov zaub mov tseem ceeb xws li pizza, burritos, tacos, thiab casseroles muaj cheese hauv lawv. Tsis txhob noj cheese-based chip dips ib yam. Yog tias koj nyob ntawm lub tsev noj mov, nco ntsoov tias koj nug yog tias lawv cov tais diav suav nrog cheese. Cov laus muaj hnub nyoog ib txwm muaj cov lactose tsawg dua, thaum cov mos mos thiab ua tiav cov cheese muaj cov qib siab dua. Cheese kis tau siab hauv lactose ib yam.
Kauj Ruam 5. Ceev faj ntawm cov khoom ci
Feem ntau cov ncuav qab zib yog ua nrog mis nyuj. Tu siab qhov no suav nrog khoom qab zib, muffins, thiab donuts tshwj tsis yog ua kua, mov, lossis hemp.
Qee lub khob cij ua nrog mono thiab diglycerides lossis lecithin - ob qho tib si yog vegan thiab suav nrog tsis muaj mis ntxiv. Feem ntau, cov khoom qhob cij no yuav sau tias yog vegan
Cov qhab nia
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Ntu 2 Kev Xeem
Cov khoom xyaw twg koj yuav tsum zam yog tias koj tab tom sim ua neej tsis muaj mis nyuj?
Margarine
Tsis yog! Ntau cov margarines tsis muaj cov khoom tsim los ntawm nyuj, yog li koj yuav tsum ua li cas noj cov margarine lossis khoom noj nrog margarine hauv lawv. Txheeb cov ntawv kom paub tseeb ua ntej, txawm hais tias. Sim dua …
Casein
Yog! Casein yog cov protein uas muaj nyob hauv nyuj cov kua mis. Yog tias koj tab tom zam kev mis nyuj thiab koj pom casein lossis whey teev ua cov khoom noj, zam cov khoom ntawd. Nyeem rau lwm qhov lus nug xeem ntawv.
Cov protein
Tsis yog! Txawm hais tias qee qhov ntxiv hauv cov mis nyuj yog cov protein, koj tsis tas yuav zam txhua cov protein tsuas yog vim koj tsis muaj mis nyuj. Muaj lwm cov khoom xyaw uas yog cov protein tshwj xeeb rau mis nyuj. Xaiv lwm cov lus teb!
Lecithin
Tsis yog raws nraim! Lecithin yog vegan thiab tsis muaj mis nyuj. Qee zaum qhob cij thiab ncuav qab zib tau ua nrog lecithin hloov chaw mis nyuj, uas ua rau lawv noj tau yog tias koj tab tom sim ua raws li cov khoom noj tsis pub mis nyuj. Sim dua …
Xav tau cov lus nug ntxiv?
Kuaj koj tus kheej!
Ntu 2 ntawm 2: Nrhiav Lwm Txoj Hauv Kev Siv Mis
Kauj Ruam 1. Nrhiav cov khoom siv mis nyuj
Mis, cheese, thiab mis nyuj khov tau los ntawm cov kua, txhuv, almond, noob hemp, thiab oat yog qhov kev xaiv tsim nyog rau cov khoom siv mis. Ntau lub khw muag khoom tam sim no muab rau cov neeg siv vegan ntau ntawm cov khoom xyaw no yooj yim thiab pheej yig nkag tau yooj yim.
- Siv cov kua mis rau feem ntau cov mis qhia txog zaub mov. Cov qib protein hauv cov kua mis yog piv rau mis nyuj. Siv cov mis ua los ntawm cov txiv ntoo (zoo li cashews lossis almonds) rau qhov sib ntxiv ntawm yogurt. Thiab sim mis nyuj rau ntau cov zaub mov raws cov cheese. Cov khoom siv maj mam khaws cov ntawv zoo nkauj-esque, uas zoo ib yam rau ntau cov cheese.
- Cov mis nyuj paj noob hlis yog qhov nce thiab tuaj lwm txoj hauv kev ib yam nkaus, tab sis tseem tsis tau tsoo lub khw tag nrho zoo li lwm yam uas tsis yog mis nyuj muaj lwm txoj hauv kev.
Kauj Ruam 2. Siv lwm cov mis tsis pub mis nyuj
Muaj ntau txoj hauv kev kom nyob ib puag ncig butter. Ntau hom ntawv tsis muaj mis nyuj tsis muaj mis nyuj yog muaj los ntawm Lub Ntiaj Teb Tshuav thiab Ntse Tshuav Margarine. Cov roj txiv ntseej tuaj yeem siv rau roj ua noj lauj kaub thiab cov lauj kaub rau ntawm qhov chaw ntawm butter. Qee tus kws ua zaub mov muaj tswv yim txawm tias ua kua txiv apples rau lub hom phiaj ua noj. Kua purée thiab txiv maj phaub ua noj roj ua rau ntxiv qab zib ntau dua li butter thiab tom qab ntawd tuaj yeem txo cov piam thaj uas koj ntxiv rau ncuav qab zib thiab lwm cov ncuav qab zib tsis yog mis nyuj uas koj nplawm hauv koj chav ua noj.
Yog tias koj tsis tuaj yeem ua rau lactose, tab sis tseem xav tau saj ntawm butter hauv koj cov zaub mov, sim ua Ghee, uas yog cov roj ua kom zoo uas feem ntau tsis muaj casein/lactose dawb
Kauj Ruam 3. Nrhiav cov mis nyuj khov uas tsis yog mis nyuj
Muaj ntau ntau yam sib txawv ntawm cov mis tsis khov mis uas tau ua los ntawm kua, mov, thiab txiv maj phaub. Lawv kuj tuaj hauv ntau qhov sib txawv thiab qhov ntau thiab tsawg. Koj tuaj yeem yuav cov popsicles uas tsis yog mis nyuj thiab tub dej khov. Feem ntau ntawm cov mis nyuj khov no yog ua los ntawm kua, txhuv, thiab txiv maj phaub mis. Lawv kuj zam qhov ntxiv uas xav tau qee yam ntawm mis - koj yuav tsis pom ib qho "mis" chocolate hauv cov dej khov no.
Kauj Ruam 4. Mus rau cov kua mis uas tsis yog mis nyuj
Cov neeg feem coob uas tau txais kev noj zaub mov vegan lossis tsawg kawg yog cov zaub mov tsis muaj mis qhia tias tsis muaj mis nyuj. Nws du, creamy saj yog qhov nyuaj rau rov ua dua nrog cov hauv paus tsis yog mis nyuj, tab sis koj tseem tuaj yeem pom cov khoom qab qab. Zoo li dej khov, koj tuaj yeem yuav cov kua mis nyeem qaub ua los ntawm cov kua thiab txhuv, feem ntau yog cov nplua nuj nyob hauv cov vitamins B thiab E, muaj fiber ntau, potassium, thiab tshuaj tua kab mob.
Kauj Ruam 5. Tau cov cheese uas tsis yog mis nyuj
” Txij li cov cheese tshwm hauv ntau hom ntawv hauv feem ntau cov pluas noj - piv txwv. hlais, nphoo, thiab yaj -yog koj yuav xav nrhiav ntau txoj hauv kev kom haum rau koj cov kev nyiam. Txhawm rau hloov parmesan cheese ntawm zaub xam lav thiab nplej zom, sim cov poov xab noj haus, uas tau ntim nrog cov vitamins B thiab saj zoo. Sliced smoked tofu zoo ib yam hauv kev ntxhib los mos rau mozzarella thiab provolone cheese. Tofu saj zoo ntawm qhaub cij, crackers, thiab tsuas yog los ntawm nws tus kheej.
- Soy, mov, txiv ntseej, thiab qhob cheese muaj nyob hauv cov tsw xws li cheddar, cheddar-jack, mozzarella, thiab provolone. Ceev faj nrog cheese - txawm tias cov neeg tsis noj nqaij hom tuaj yeem muaj cov khoom lag luam mis, feem ntau nyob hauv daim ntawv ntawm casein. Cov tshis thiab yaj cov mis nyuj cheese zoo li ua tau zoo rau cov uas muaj qhov tsis haum me me.
- Qee tus neeg uas sim tofu thawj zaug thov tias nws tsis qab thiab tsis muaj roj hmab. Raws li nrog rau cov zaub mov feem ntau, txhua yam nws nyob ntawm seb nws tau npaj li cas. Sim tofu los ntawm lwm qhov chaw lossis nrog cov txuj lom sib txawv. Tofu yuav loj hlob ntawm koj, yog tias koj muab sijhawm rau nws.
Kauj Ruam 6. Ua kom ntseeg tau tias koj tau txais cov calcium txaus
Cov khoom siv mis nyuj yog lub hauv paus ntawm calcium rau cov neeg feem coob. Peb xav tau calcium rau cov pob txha noj qab haus huv thiab cov hniav. Calcium tseem yog ib qho tseem ceeb rau kev noj qab haus huv cov leeg nqaij thiab cov leeg hlwb. Hmoov zoo, cov txiv ntoo muaj zog calcium thiab mis nyuj muaj cov khoom tseem ceeb zoo ib yam li mis nyuj. Koj tseem tuaj yeem yuav cov kua txiv kab ntxwv ua kom muaj zog nrog txiv kab ntxwv. Qhov no kuj yog lub sijhawm zoo kom tau paub nrog qee yam khoom noj uas muaj calcium uas zoo ib yam li cov nplooj zaub ntsuab (kale, bok choy, collards, broccoli); sardines; thiab almonds. Cov qhab nia
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Tshooj 3 Xeem
Koj yuav tsum siv hom mis twg hloov yog tias koj xav tau kev ntxhib los mos?
Tej kua
Tsis yog raws nraim! Cov kua mis yog zoo sib xws hauv kev ntxhib los mos thiab cov ntsiab lus protein rau nyuj cov mis, yog li nws yuav tsis ua rau koj zoo li cheese. Luckily, muaj lwm yam mis nyuj uas yuav! Muaj qhov kev xaiv zoo dua nyob ntawd!
Mis nyuj mis
Tsis yog! Almond mis yog qhov kev xaiv zoo yog tias koj tab tom nrhiav mis hloov pauv uas yog qhov sib dua me ntsis ntawm nyuj cov mis. Muaj lwm cov kua txiv hmab txiv ntoo hauv khw, ib yam, yog tias cov txiv ntoo tsw qab muaj zog heev rau koj cov tais. Xaiv lwm cov lus teb!
Maj tej
Kiag! Hemp mis nyuj muaj qhov yuav luag zoo nkauj uas zoo ib yam li cheese. Kuj tseem muaj ntau yam khoom noj uas tsis muaj mis nyuj nyob rau tom khw, yog li sim nrog koj cov zaub mov tsis muaj mis nyuj kom paub seb koj nyiam tshaj plaws li cas. Nyeem rau lwm qhov lus nug xeem ntawv.
Ghee
Tsis yog! Ghee yog refined butter uas tsis muaj casein, tab sis nws yuav tsis ua haujlwm ua cov cheese hloov pauv. Yog tias koj xav tau cov khoom siv mis tsis hloov mis, txiav txim siab siv ghee kom tau qab zib. Kwv yees dua!
Xav tau cov lus nug ntxiv?
Kuaj koj tus kheej!
