Aduan a ɛyɛ nwonwa a ɛboa ma wo mu duru so tew! Biribiara a ɛfa Cottage Cheese ho

Sɛ wohwɛ cheese shelves a ɛwɔ aguadidan kɛse mu a, ebia woahu cheese bi a ɛte sɛ yogurt, a akuru nketenkete wom? Nnipa pii hwɛ na wosusuw sɛ, "Dɛn ne eyi?" Ɛno ne nea yɛreka ho asɛm nnɛ. Ɛyɛ dɛ, ahoɔdennuru wom, protein pii wom, na ɛyɛ aduan a ɛyɛ dɛ. Ɛsan nso sua koraa wɔ calories mu sɛ wɔde toto cheese ahorow afoforo ho a.

Cottage cheese nyɛ ade foforo. Saa nufusu mu aduan yi ayɛ adwuma mfe mpempem pii ni. Ɛbɛyɛɛ nea nkurɔfo ani gye ho kɛse wɔ Amerika wɔ Wiase Ko I mu, bere a aban no kamfoo kyerɛe sɛ ɛyɛ protein fibea pa ma nnipa mpapahwekwa, na ɛkora nam so ma asraafo no. Ɛkɔɔ so gyee din wɔ ɛno akyi mpo, titiriw wɔ wɔn a na wɔn mu duru ho asɛm haw wɔn no mu. Ɛwom sɛ ɛnyɛ nea nkurɔfo ani gye ho te sɛ yogurt mprempren de, nanso cottage cheese yɛ ade pa a wɔn a wɔrehwehwɛ aduan foforo a ahoɔden wom a wobetumi apaw.

Wobɛyɛ dɛn ayɛ saa cottage cheese yi?

Adeyɛ no yɛ mmerɛw yiye. Wɔn a wɔyɛ no di kan de acid bi gu nufusu a wɔde pasteurized ayɛ mu, a ɛyɛ nufusu a wɔatew ho. Afei nufusu no yɛ mmerɛw, na ɛtetew mu ma ɛyɛ ɔfã a ɛyɛ den (curd) ne ɔfã a ɛyɛ nsu (cheese). Afei wotwitwa saa curds yi na woyi curds no. Afei wɔnoa saa curds yi, na ɛma nsu a ɛwɔ mu no so tew kɛse mpo. Awiei koraa no, wɔde nkyene kakra ka ho ma ɛyɛ dɛ. Saa na wɔyɛ cottage cheese a wudi no.

Nnuannuru bɛn na ɛwɔ cottage cheese mu?

Sɛ nnipa dodow no ara susuw cottage cheese ho a, wɔn adwene ne calcium. Nanso ɛnyɛ calcium nko, na mmom ɛwɔ aduannuru afoforo pii a eye ma yɛn nipadua. Titiriw no, ɛboa ma mogya a ɛtɔ kɔ nipadua mu no nsiw ano efisɛ vitamin B12 pii wom.

Nea ɛka ho no, nneɛma yi nso wɔ cottage cheese mu:

• Potassium a wɔde yɛ nneɛma
• Phosphorus a ɛwɔ nipadua no mu
• Selenium a wɔde yɛ nneɛma
• Vitamin A a ɛwɔ nipadua no mu

Momma yɛnhwɛ aduannuru a ɛwɔ cottage cheese a srade nnim kuruwa biako (bɛyɛ gram 226) mu.

Protein titiriw a ɛwɔ cottage cheese mu

Protein bi a wɔfrɛ no casein wɔ cottage cheese mu. Wobu no sɛ "protein a edi mũ." Eyi kyerɛ sɛ amino acid ahorow a ɛho hia a yɛn nipadua hia nyinaa wɔ mu. Sɛ wɔde toto Helafo yogurt a wonim no yiye ho a, cottage cheese a srade ayɛ kuruwa biako wɔ protein bɛyɛ 25% sen Helafo yogurt dodow a ɛyɛ pɛ. Srade a ɛwɔ mu nso bɛyɛ sɛ nea ɛte saa ara.

So cottage cheese ye ma nipadua no ankasa?

Yiw, cottage cheese wɔ akwahosan mu mfaso pii.

1. Ɛhyɛ nnompe mu den

Cottage cheese yɛ aduan a calcium wom. Sɛnea wunim no, calcium ho hia na ama yɛn nnompe akɔ so ayɛ yiye. Nnipa a wonya calcium a ɛdɔɔso no, asiane a ɛwɔ hɔ sɛ wobenya nnompe mu yare no sua. Aboɔden abo bi a wɔfrɛ no phosphorus a ɛboa ma nnompe nyin na ɛyɛ den nso wɔ mu.

2. Ɛboa ma asikre dodow a ɛwɔ mogya mu no so

Sɛ wɔde toto nufusu mu nnuan afoforo ho a, cottage cheese nni nkɛntɛnso kɛse wɔ mogya mu glucose dodow so. Enti, ɛyɛ ade pa a wɔde besi kyiisi afoforo ananmu ama nnipa a wɔwɔ Asikreyare a Ɛto so Abien .

3. Ɛboa ma ntini nyin na esiesie

Eyi yɛ aduan pa ma wɔn a wɔteɛteɛ wɔn apɔw mu. Nhwehwɛmu ada no adi sɛ wɔn a wodi aduan a protein pii wom te sɛ cottage cheese ansa na wɔada no ama wɔn ntini ahorow ne wɔn nipadua mu nneɛma a ɛsakra no atu mpɔn. Casein protein a ɛwɔ eyi mu no, nipadua no twetwe nkakrankakra. Enti, ɛboa kɛse wɔ ntini nyin mu.

4. Ɛma thyroid akwahosan kɔ so tra hɔ

Selenium a ɛwɔ cottage cheese muƐyɛ selenium, aboɔden abo a ɛho hia ma yɛn thyroid ntini no dwumadi fibea pa. Enti, ebetumi ayɛ nea mfaso wɔ so ama nnipa a wɔwɔ thyroid haw, sɛ nhwɛso no, Hashimoto thyroiditis anaa Graves yare.

5. Ɛma wote nka sɛ woayɛ ma na ɛboa ma obi mu duru so tew

Eyi ne ade a ɛho hia nnipa pii sen biara. Protein a ɛdɔɔso a ɛwɔ cottage cheese mu no ma yɛn aduan mu yɛ brɛoo. Enti , sɛ wudi kakra mpo a, wobɛte nka sɛ woama (satiety) bere tenten.

So asiane bi wɔ cottage cheese mu?

Ɛwom sɛ cottage cheese wɔ mfaso pii de, nanso nneɛma kakraa bi nso wɔ hɔ a ɛsɛ sɛ wohwɛ yiye.

Cottage cheese ahorow bi wɔ srade ne calories pii. Enti sɛ wotɔ cottage cheese a, kenkan nea wɔakyerɛw so no yiye. Sɛ wopɛ sɛ wode dɛ ka ho a, bɔ mmɔden sɛ wode nnuaba ne nhabannuru a wɔayɛ no foforo bi bɛka wo kyiisi a woayɛ wɔ fie no ho sen sɛ wode nea woatɔ wɔ sotɔɔ mu, asikre anaa nkyene afrafra bɛka ho.

Nea ɛho hia sen biara no, cottage cheese betumi ayɛ nea sodium, anaa nkyene pii wom.

Sɛ wowɔ mogya mmoroso anaa komayare a, ɛsɛ sɛ wohwɛ yiye paa wɔ nkyene a wudi no ho. Nkyene a wɔkamfo kyerɛ sɛ wɔmfa nni dwuma da biara no bɛyɛ miligram 1,500-2,000. Sɛ wudi cottage cheese a, ebehia sɛ wotew nkyene dodow a wudi wɔ nnuan afoforo mu da mũ no nyinaa so.