【植物奶熱潮】見到「奶」字就以為很有營養?
⭐不要一窩蜂趕潮流人喝我又喝
⭐要了解身體真正需要
#星期六隻眼閉
植物奶知多點
市面上售賣的植物奶,很多都標榜健康、環保、高鈣、低脂、含膳食纖維,連對乳製品過敏或有乳糖不耐症的人都可飲用,素食者亦有更多飲品選擇,看似是完美的牛奶代替品,然而魔鬼在細節,以下關於植物奶的小知識你都知道嗎?
⚠️ 小心高糖陷阱
為了令植物奶更美味,部份植物奶會額外添加糖,而部份植物奶的原材料本身都含糖份,如果減肥人士錯誤選擇高糖植物奶,可能會打亂瘦身大計。
⚠️ 添加乳化劑
如果你試過將燕麥加水放入攪拌機都知道,放置一會後燕麥和水會漸漸分離,為甚麼超市買的植物奶能保持「奶」的狀態?答案是添加了油份、乳化劑或酸度調節劑等添加物,想避免攝取太多添加物,購買前宜了解產品成份。
⚠️ 添加營養素
部份植物奶會標榜高鈣,但燕麥、杏仁等材料本身鈣含量都不高,變成植物奶就可以變高鈣?是因為製造商額外添加了營養素,例如鈣質、維他命D等,務求近似牛奶的營養價值。如果崇尚天然選擇原味無添加的植物奶,就要注意從日常飲食中補充需要的營養素。
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Learn more about plant based milk
Many plant based milk products are often marketed as healthy drinks that are environmentally-friendly. They are said to be high in calcium, low in fats, and rich in fibers, and are a perfect milk substitute for vegans and those who are lactose-intolerant.
So, how true are these claims? How much do you know about plant based milk?
⚠️ Beware of its sugar levels
While the raw ingredients do contain a small amount of sugar, additional sugar is often added to improve the taste of the products. Consuming plant based milk beverages that contain added sugar might not be the best for individuals who wish to lose weight.
⚠️ The use of emulsifier
If you have tried blending oats in water, you would have notice the mixture would eventually form two separate layers. How do plant based milk products maintain its ‘milk form’ for an extended period then? The answer lies with additives such as oils, emulsifier, or acidity regulator, which the manufacturers add. To reduce the intake of these additives, make sure we read the nutritional labels.
⚠️ Additional nutrients
Some plant based milk products boast a high calcium content, but raw ingredients like oats and almond by nature are not high in calcium. Some manufacturers tend to add additional nutrients such as calcium and Vitamin D to the drinks so that their nutritional values would be on par with that of the cow’s milk. For consumers who prefer a more natural product would have to replenish nutrients through other dietary sources.
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vitamin d sources 在 Nana Al Haleq Facebook 的最讚貼文
7 ways to optimise your immune & protect your health 💗
I’m obsess with purple/pink these days & can’t get enough of this new outfit @underarmourwomen #UARUSH it’s too cute 🥰
Anyway, gym dah bukak & since Covid-19 case kat Selangor ni kejap turun kejap naik. Let’s have a look at what u can do to optimise your immune system.
Siapa yg pergi gym tu, make sure to 🧼 after what yo’ve touched please! And don’t forget your 😷.
1️⃣ Focus on whole food & key nutrients. Elak dr nutrients deficiency. So mkn whole food like veggie, protein, whole grains, healthy fats & fruits.
Nutrients yg boleh kuat kan “white blood cells” to fight infections ⬇️
Protein: “the building block of antibodies” - aim to have a serving with meal/snack.
Vitamin C: Prevent & fight infection. Mkn whole food yang tinggi Vit-C 1-2 servings a day: Ada banyak, bukan orange je. Go online and do some readings ok.
Vitamin D: Helps protect against respiratory tract infections. Sebelum ambil Vit-D supplement, better buat test dulu ok.
Zinc: Few best sources are from whole grains, oysters and scallop. Tapi jgn la telan hari2 pulak kan the 🦪 & scallops tu 😅
Omega 3 Fatty Acids: Reduce inflammation & help white blood cells do their job. Mkn 🌱 sources of ALA such as Chia seeds & Flexseeds. Mkn Oily Fish utk DHA/EPA 2-3 a week. Kalau jrg makan Ikan, consider supplements.
2️⃣ Cuba maintain/dptkan healthy body fat %. This one, tgk lah kornag ikut cara apa. Nak diet ikut portion boleh, nak count calories & macro pun boleh. Janji deficit. Yg mkn ikut calorie pastikan mkn seimbang. Jgn 300kcal satu plate Tapi semua carbs pulak 😅
3️⃣ Gut Health! Yg ni ramai ambil x endah. Tingkat kan makanan kaya probiotik yg boleh bantu boost good gut bacteria.
4️⃣ Get Active. Yg ni paling mudah. Malas g gym pergi je jog/cycling/dance buat la apa kornag suka.
5️⃣ Tido Cukup! Phm semua tgh gila2 hustlin’ nowadays. Tapi pastikan tido cukup. Kalau x cukup tido, make sure to sneak in 20mins power nap during the day. Recharge tu penting.
6️⃣ DeStress & manage ur stress well. Take a time off kejap to do some meditation, tgk video funny ke. Kalau x sempat betul, sneak in 1min breathing exercise.
7️⃣ Hygiene! 🧼 ur hand!
vitamin d sources 在 樂媽咪健康育兒 正向教養 Facebook 的最佳解答
🌟🌟🌟💡10 Micronutrients that Work the Hardest for Your Health💡🌟🌟🌟
🥦十種對健康最重要的微量營養素🥦
You need all 13 of the essential vitamins and 14 essential minerals to maintain health.But let’s be honest—some essential micronutrients perform a larger variety of jobs than others.🥑
the list below highlights the 10 multitasking micronutrients you need to acquire from your diet.🍅
人體需要所有13種必需維生素和14種必需礦物質來維持健康。 🥑
但說實話-一些必需的微量營養素比其他營養素能執行更多的工作。🍅
🍋下面的列出了十種重要的多功能微量營養素,您需要從飲食中獲取。
1️⃣Vitamin D 維生素D
🔸Support healthy immune function
支持健康的免疫功能
🔸Maintain a balanced mood
保持心情平衡😇
🔸Support cardiovascular health by helping maintain healthy blood pressure already in the normal range
幫助將血壓維持在正常範圍內來支持心血管健康
2️⃣Magnesium 鎂
🔸Supporting energy production
支持產生能量
🔸Helping maintain healthy calcium levels
幫助維持健康的鈣水平🦴
🔸Supporting normal, healthy insulin function and blood glucose levels already in the normal range
維持正常健康的胰島素功能和血糖水平在正常範圍內🙆
🔸Bone-health maintenance骨骼保健
3️⃣Vitamin C 維生素C
🔸Acts as an antioxidant, helping protect you from free radicals by shedding electrons to neutralize damaging compounds
充當抗氧化劑,通過釋放電子來中和有害化合物,從而保護您免受自由基侵害
🔸Helps support collagen production, which is important for skin-health maintenance
幫助支持膠原蛋白的產生,這對皮膚健康的維持很重要
🔸Plays an important part in maintaining healthy immune function through support for white-blood-cell production and protection
通過支持白細胞的產生和保護,在維持健康的免疫功能中起重要作用
🔸Supports cardiovascular health
支持心血管健康❤️
4️⃣Calcium 鈣
🔸Supports cardiovascular health and normal, healthy blood clotting
支持心血管健康和正常,健康的凝血
🔸Helps maintain healthy cellular communication through its role in cell signaling all around your body
通過在您體內的細胞信號傳導中發揮作用,幫助維持健康的細胞通訊
🔸Supports muscle movements—both contraction and relaxation require calcium
支持肌肉運動-收縮和放鬆都需要鈣💪
🔸Aids in the maintenance of healthy nerve function
幫助維持健康的神經功能
5️⃣Vitamin A 維生素A
🔸Your eyes, skin, reproductive system, as well as organs and tissues throughout your body are supported by this essential nutrient.
🔸It also helps maintain healthy cell growth and communication, supports healthy immune function, and is a component in a key protein for your vision.
🔹這種必不可少的營養物質可為您的眼睛,皮膚,生殖系統以及整個身體的器官和組織提供支持。
🔹它還有助於維持健康的細胞生長和溝通,支持健康的免疫功能,並且是視力關鍵的蛋白質組成部分。👁
6️⃣Copper 銅
🔸Supports the construction of connective tissue throughout your body
支持整個身體的結締組織建設
🔸Helps maintain healthy red-blood-cell production幫助維持健康的紅血球生產
🔸Supports your brain and nervous system支持您的大腦和神經系統🧠
🔸Aids in cardiovascular-health maintenance by supporting healthy blood vessels
通過支持健康的血管來幫助維持心血管健康
🔸Supports energy production and cellular respiration*
支持能量產生和細胞呼吸👃
🔸Helps maintain immune function and bone health幫助維持免疫功能和骨骼健康🦴
7️⃣Biotin (vitamin B7)生物素 (維生素B7)
🔸From supporting energy production to maintaining healthy cell signaling.
🔸Biotin is also frequently talked about in the context of supporting healthy hair. But it does so much more.
🔸It also helps maintain healthy bones and normal gene expression, while supporting the production of glucose from sources other than carbohydrates.
🔹從支持產生能量到維持健康的細胞信號。
談到生物素,常會想到維持健康的頭髮。💇🏻♀️
但是它做的還很多。
🔹它還有助於維持骨骼健康和正常的基因表達,同時支持從碳水化合物以外的其他來源產生葡萄糖。🍬
8️⃣Phosphorous 磷
🔸Supports bone and cellular health
支持骨骼和細胞健康🦴
🔸Helps maintain healthy cell signaling
幫助維持健康的細胞信號💻
🔸Supports protein synthesis
支持蛋白質合成
🔸Works with B vitamins to help support heart, kidney, muscle, and nerve health
與維生素B群配合使用,有助於支持心臟,腎臟,肌肉和神經健康💪
9️⃣Vitamin B6 維生素
🔸Supports production of glucose from the stored sugar molecule glycogen
支持從儲存的糖分子糖原中產生葡萄糖
🔸Helps maintain immune health through support for immune-cell production
通過支持免疫細胞生產,來幫助維持免疫健康
🔸Supports normal modulation of hormones
支持正常調節激素
🔸Plays a role in supporting fat metabolism
在支持脂肪代謝中起作用
🔸Helps maintain normal neurotransmitter formation
有助於維持正常的神經遞質形成
🔸Supports cardiovascular health by playing a role in regulating homocysteine levels in the blood
通過調節血液中同型半胱氨酸水平來支持心血管健康
🔸Plays a role in coenzymes that help support healthy protein metabolism
在有助於健康蛋白質代謝的輔酶中發揮作用
🔟Zinc 鋅
🔸Zinc does help maintain healthy immunity. One of the biggest roles it plays in your health starts at the genetic level.
🔸Zinc helps support healthy DNA construction and repair. And then it also is a structural component of proteins related to gene expression.🔧
🔸Supporting the health of your kidneys, eyes, muscles, bones, and skin also falls under the job description for zinc. 👀
🔹鋅確實有助於維持健康的免疫力。 它在您的健康中發揮的最大作用之是在遺傳上。
🔹鋅有助於支持健康的DNA構建和修復。 然後它也是與基因表達有關的蛋白質的結構成分。🔧
🔹鋅對工作的幫助還包括維持腎臟,眼睛,肌肉,骨骼和皮膚的健康。👀
🌈Please click the 👍Like button if the above notes be helpful to you😄
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🌈如果以上的筆記分享有幫助到您,請幫我按個讚👍
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vitamin d sources 在 Vitamin D Sources and Supplements - YouTube 的推薦與評價
It's possible to be well-fed but undernourished. Chris Kresser discusses the sources of Vitamin D and ideas behind supplementation. ... <看更多>