I-cottage shizi

Incazelo

Ngokungangabazeki, uyazi ukuthi i-cottage shizi ilungele impilo nokuma. Ngesikhathi esifanayo, i-curd njengomkhiqizo wokudla inezici zayo - sizokhuluma ngabo kulesi sihloko.

Kusukela ebuntwaneni sitshelwa ukuthi i-curd ingumthombo we-calcium ongenakuguqulwa, odingekayo ekukhuleni nasekuqiniseni amathambo. Empeleni, yilokhu kuphela umthengi akwaziyo ngalolu bisi olumuncu.

Sisebenzisa i-cottage shizi esezingeni eliphakeme, asisoli ukuthi emzimbeni kungumthombo wamaprotheni agayeka kalula, ama-amino acid, i-iron, i-magnesium. Iqukethe amavithamini A, E, PP, C neqembu B, i-pantothenic acid nokuningi.

I-Cottage shizi ngumzali woshizi

Akuyona imfihlo ukuthi ushizi wenziwe nge-curd. Ngisho negama elithi "khekhe", elisetshenziselwa ukubhekisa kwikhekhe elithosiwe, liyazikhulumela. Ezinye izinhlobo zikashizi ngokuvamile kunzima kakhulu ukuhlukanisa ne-cottage shizi ngokunambitheka nokubukeka.

Futhi ngolimi lwase-our country alikho igama elihlukile le-cottage shizi nhlobo. Kokubili yena noshizi babizwa ngokuthi nje ushizi lapho.

Futhi kungenxa yokubhubhisa wonke amabhaktheriya asekhanda ngemuva kokuba benze imisebenzi yabo yokubilisa lapho abakhiqizi beshizi beqinisekisa ukuthi akekho omunye umuntu ongonakalisa umkhiqizo ovelayo. Futhi ezinye ushizi, okuyizinhlayiya ze-cottage ngaphansi kokwelapha ukushisa, zigcinwa ngaphandle kokulimala amashumi amaningi, futhi kwesinye isikhathi ngisho namakhulu eminyaka.

Imininingwane Ethakazelisayo Nge-Cottage Cheese

Ngaphambi kokuthi sicacise ukuthi i-curd ilusizo kangakanani, nanka amaqiniso ambalwa ngayo:

1. ngokungafani nobisi, ayinayo i-lactose, lapho umzimba uyeka "ukubona" ​​ngobudala;
2. okuqukethwe amanoni kuhlukaniswa: amafutha (18-23%), ama-classic (4-18%), amafutha aphansi (2-4%), awanamafutha (0%). Izigaba ezimbili zokugcina zifaka ne-cottage shizi - i-Cottage shizi okusanhlamvu okuxubene nokhilimu;
3. i-fatter curd, lapho igcinwa kancane. Umkhiqizo usha izinsuku ezimbili kuya kwezintathu - uma ugcinwe ezingeni lokushisa elingadluli kune-8 ,С, futhi lapho iqandiswe -35 ºС, izakhiwo eziwusizo zigcinwa kuze kube izinyanga ezimbili;
4. ushizi wembuzi ukhuluphele, yize kuya ngokuncamelayo kungabonakala kukuhle kunokwenkomo.

Ukwakhiwa nokuqukethwe kwekhalori kwe-cottage shizi

I-Cottage shizi ingabizwa ngokuthi i-concentrate yobisi. Iningi lamaprotheni obisi, amafutha, izingxenye zezinto eziphilayo nezamaminerali zigcinwa kulo, kepha ngasikhathi sinye uketshezi luyasuswa kulo ukuze ludale ukuvumelana okuqinile.

Lolu ketshezi - whey - luqukethe ama-enzyme amaningi, futhi ukungabikho kwawo okuvumela ushizi we-Cottage ukuthi ugcinwe isikhathi eside kunemikhiqizo yobisi olubilisiwe oluwuketshezi.

izaqheqhe

Futhi ngobuningi obufanayo bomkhiqizo, ukuhlushwa kwamafutha ezilwane, kanye nawo - kanye ne-cholesterol, kuphansi kakhulu kunemikhiqizo ekhilimu ecutshunguliwe. Futhi yinani elikhulu lamaprotheni okwenza i-cottage shizi ibe umkhiqizo okhethwayo wezingane.

Ngendlela, ukwakheka koshizi we-ccurdottage uqukethe wonke ama-amino acid ayisishiyagalombili abalulekile emzimbeni womuntu omdala. Yikuphi abasubathi bemifino abakusebenzisayo.

• Inani lekhalori 236 kcal 1684 kcal
• Amaprotheni 15 g 76 g
• Amafutha 18 g 56 g
• Amakhabhohayidrethi 2.8 g 219 g

Izinzuzo ze-cottage shizi

Kwezempilo, i-cottage shizi iyasiza ngoba isiza ukunciphisa isisindo, ingumthombo omuhle kakhulu wamaprotheni, amavithamini B namafutha anempilo, kanye namaminerali ahlukahlukene - i-calcium, i-magnesium, i-potassium, i-phosphorus, i-zinc ne-selenium, ngayinye kudingekile ekusebenzeni okujwayelekile komzimba.

Inkomishi eyodwa (226 g) i-fat curd ephansi (1% wamafutha) inikeza:

• Amakholori - 163
• Amaprotheni - 28 g
• Amakhabhohayidrethi - 6.1 g
• Amafutha - 2.3 g
• I-Phosphorus - 30% ye-DV
• Isodium - 30% DV
• I-Seleniy - 29% yenani lansuku zonke
• Uvithamini B12 - 24% DV
• I-Riboflavin - 22% ye-DV
• I-calcium - 14% DV
• I-Folate - 7% DV

Amaprotheni ku-Cottage shizi

Esinye sezici ezibaluleke kakhulu ze-curd okuqukethwe amaprotheni aphezulu. Zonke izicubu namaseli emzimbeni womuntu aqukethe amaprotheni, futhi ama-molecule wamaprotheni kufanele akhiqizelwe ukukhula okujwayelekile nokusebenza.

ICurd iqukethe ama-amino acid asiza umzimba ukuthi ukhiqize amaprotheni. Ngaphezu kwalokho, i-cottage shizi ingumthombo ongenakubuyiselwa wamaprotheni aphelele, okungukuthi, ama-amino acid adingekayo emzimbeni futhi awakwazi ukukhiqizwa ngokwawo. Ukusetshenziswa kokudla okuqukethe amaprotheni aphelele kunciphisa ubungozi bokushoda kwama-amino acid, adingekayo ekusebenzeni okujwayelekile komzimba.

Amafutha

I-Curd ingumthombo omuhle kakhulu wamafutha acid enempilo. Imikhiqizo yobisi iqukethe i-palmitoleic acid engasetshenzisiwe, ososayensi base-Harvard University abayitholile inciphisa ingozi yohlobo 2 sikashukela.

Ngasikhathi sinye, inani elifanele lale asidi enamafutha alikasungulwa, ngakho-ke kunconywa ukulinganisela lapho kudliwa i-cottage shizi enamafutha futhi engaphelele.

Amavithamini nezinto ezilandelwayo

Ngaphezu kokukusiza ukunciphisa umzimba, lo mkhiqizo wobisi uqukethe izakhi zomzimba eziningi ezidingekayo ukuze uzizwe umuhle. Inani lezinto eziqukethwe ku-cottage shizi lifaka i-vitamin B12 (edingekayo ekusebenzeni okujwayelekile kwesistimu yezinzwa), uvithamini B2 noma i-riboflavin (obhekele imetabolism nokusebenza kwezitho ezibalulekile), uvithamini A (owusizo ekukhiqizeni amaseli obhekele amasosha omzimba nesikhumba), nabanye.

Njengeminye imikhiqizo yobisi, i-cottage shizi iqukethe i-calcium ne-phosphorus, eqinisa amathambo namazinyo, futhi i-calcium inomphumela omuhle esimweni sesimiso sezinzwa nemisipha. Futhi, i-curd iqukethe i-sodium, edingekayo ekulawuleni umfutho wegazi.

Ngesikhathi esifanayo, ezinye izinhlobo ze-cottage shizi zingaba ne-sodium eningi. Ngakho-ke, uma ubheka okuqukethwe kasawoti ekudleni, naka okuqukethwe yi-curd.

Kunini lapho kungcono ukudla i-cottage shizi - ekuseni noma kusihlwa

Umuntu onempilo angadla i-cottage shizi nganoma yisiphi isikhathi sosuku - konke kuncike ekudleni, inqubo yansuku zonke kanye nokuthandwa nguwe. Njengoba wazi, i-curd ingumkhiqizo ocebile ngamaprotheni, futhi amaprotheni amuncwa isikhathi eside, ngakho-ke i-curd ilungele ukudla kwasekuseni. Ukudla kwasekuseni nge-curd, ngeke uzizwe ulambile amahora amaningana (i-casein iyiprotheni enzima ukugaya futhi kungathatha kusuka emahoreni ama-4 kuye kwayi-6 ukuyigaya). I-caveat kuphela ukuthi akufanele udle ushizi onamafutha we-curdcottage ngesidlo sakusihlwa, ukuze ungalayishi kakhulu amanyikwe.

Futhi, kunezizathu eziningi zokuthi kungani kufanele uzame ama-cottage shizi anamafutha amancane ngesidlo sakusihlwa, amahora ambalwa ngaphambi kokulala. Nazi ezinye zazo:

I-Cottage shizi igcwalisa kahle futhi inciphise indlala yasekuseni

Iphrotheni ese curd ibizwa nge-casein. Icasein icutshungulwa ngumzimba womuntu kancane kunezinye izinhlobo zamaprotheni. Ngenxa yalokhu, ukuba nesidlwana ku-cottage shizi kusihlwa, uzobhekana nendlala encane ekuseni.

Ushizi we-Сurd usheshisa imetabolism

Amaprotheni, ikakhulukazi ama-casein, ayizakhamzimba ezicutshungulwa umzimba kancane. Uma kuqhathaniswa nezinye izakhi zomzimba, ama-calories amaningi ayadingeka ukufaka amaprotheni, okuholela ekusetshenzisweni komzimba okusheshayo nasekulahlekelweni kwesisindo ngokushesha. Ngakho-ke, uma uba nomkhuba wokudla ama-cottage shizi kusihlwa, kuzoba lula kuwe ukuthi wehlise lawo makhilogremu athe xaxa.

I-Сurd yandisa ukusetshenziswa kwamandla ekuphumuleni

Ngaphezu kokushisa amakhalori ngenkathi ulele, ukudla njalo i-cottage cheese ngaphambi kokulala kungasiza ekwandiseni izindleko zakho zamandla okuphumula (inani lamakhalori owashisayo ngemuva kokuzivocavoca nalapho uphumule). Ngokuya ngocwaningo lwango-2014, ukusebenzisa amaprotheni e-casein ngaphambi kokulala kwandisa amandla okuphumula ngakusasa ekuseni. Vele, amanye ama-calories ashiswa ngesikhathi semidlalo, kepha ama-calories angama-60-75% ayashiswa emini - ngakho-ke uma ufuna ukunciphisa umzimba, cabanga ngemali esetshenzisiwe ekuphumuleni.

I-Cottage shizi ithuthukisa ukulala

I-Cottage shizi kungenye yokudla okune-tryptophan-rich. I-Tryptophan iyi-amino acid ekusiza ukuthi ulale kangcono ebusuku futhi ivimbela nokuqwasha, ukudangala nokukhathazeka.

U-Сurd usiza ukwakha isisindo semisipha

Lokhu kwenzeka ngezindlela ezimbili. Okokuqala, ngenxa yamaprotheni aphezulu nokuqukethwe kwe-carbohydrate ephansi, okwandisa izinga le-hormone yokukhula. Okwesibili, ngenxa yokuqukethwe okuphawulekayo kwe-calcium, okwandisa amazinga e-testosterone. Zombili lezi zici zikusiza ukuthi wakhe imisipha ngokushesha.

I-Cottage shizi isiza ekulahlekelweni ngamafutha

Imikhiqizo yobisi, kuhlanganise ne-cottage shizi, equkethe amaprotheni amaningi ne-calcium, isiza ukulahlekelwa amafutha ngokushesha. Ocwaningweni lapho abahlanganyeli badla imikhiqizo yobisi kathathu ngosuku, kwacaca ukuthi ukulahlekelwa kwamafutha kwakushesha kunokujwayelekile. Ngaphezu kwalokho, i-curd iqukethe i-amino acid leucine, ebandakanyeka ngokushiswa kwamafutha kanye nokwakhiwa kwemisipha.

Izimo

Ngeshwa, ayikho imikhiqizo ephelele, udinga njalo ukucabangela izingozi ezingenzeka. Isibonelo, njengokuthi:

Ukungabekezelelani komuntu ngamunye akuvamile, kepha le nketho kufanele ibhekwe.
Ukusabela okweqile. I-curd uqobo iyi-hypoallergenic, kepha ingaba yisisusa sezinqubo "zokulala".
Isifo sezinso. Okuqukethwe kasawoti okuphezulu (400 mg nge-100 g ngesilinganiso sama-500 mg / ngosuku) kungadala ukuvuvukala futhi kubuyele ezigulini ezingalapheki.
Ukukhuluphala ngokweqile. Ngenkinga ngesisindo, udinga ukuqapha ngokucophelela okuqukethwe kwekhalori lomkhiqizo.

iziphetho

Iyini iphuzu elibalulekile? I-cottage shizi ngokuqinisekile ingeyemikhiqizo elungele impilo nokuma, futhi ungadla i-curd nganoma yisiphi isikhathi - kokubili ekuseni nakusihlwa.