Dumuni super min bɛ i dɛmɛ ka i farikolo girinya dɔgɔya! Fɛn bɛɛ bɛ Cottage Cheese kan

N’i ​​ye foromazi bilayɔrɔw lajɛ suguba kɔnɔ, n’a sɔrɔ i ye foromazi sugu dɔ ye min bɛ i n’a fɔ nɔnɔmugu, ni kuru misɛnninw bɛ a la wa? Mɔgɔ caman b’a lajɛ k’a miiri ko: “Nin ye mun ye?” An bɛ kuma o de kan bi. A ka di, a nafa ka bon, a farikolojɔli dumuni ka ca, wa a ye dumuni misɛnnin ɲuman ye. A fana kalori hakɛ ka dɔgɔn kosɛbɛ ni i y’a suma ni foromazi suguya wɛrɛw ye.

Cottage cheese tɛ ko kura ye. Nin nɔnɔmugu suguya in bɛ yen kabini san ba caman. A diyara kosɛbɛ Ameriki diɲɛ kɛlɛ fɔlɔ waati la, waati min na gɔfɛrɛnaman y’a fɔ ko a ye farikolojɔli dumuni ɲuman ye mɔgɔ gansanw bolo, ka sogo mara sɔrɔdasiw ye. A tora ka diya hali o kɔfɛ, kɛrɛnkɛrɛnnenya la mɔgɔ minnu tun bɛ hami u girinya la. Hali ni a man di mɔgɔw ye i n’a fɔ nɔnɔmugu sisan, foromazi cottage ye sugandili ɲuman ye mɔgɔ minnu bɛ kɛnɛya fura wɛrɛ ɲini.

Aw bɛ nin foromazi cottage in dilan cogo di?

O kɛcogo ka nɔgɔn kosɛbɛ. Sɛnɛfɛnw dilannikɛlaw bɛ fɔlɔ ka asidi dɔ fara nɔnɔ pastɛrilen kan, o ye nɔnɔ saniyalen ye. O kɔfɛ, nɔnɔ bɛ wuli, ka faran ka kɛ yɔrɔ gɛlɛn ye (kuru) ani yɔrɔ jilama (foromazi). O kɔ fɛ, o kuru ninnu bɛ tigɛ ka sɔrɔ ka kuru bɔ. O kɔfɛ, o kuru ninnu bɛ tobi, o bɛ dɔ bɔ ji hakɛ la ka taa a fɛ. A laban na, kɔgɔ dɔɔni bɛ fara a kan walasa a ka diya. I bɛ foromazi min dun, o bɛ dilan o cogo de la.

Balofɛn jumɛnw bɛ foromazi kɔnɔ?

Ni mɔgɔ fanba hakili bɛ foromazi la, u bɛ miiri kalisiyɔmu na. Nka a tɛ kalisiyɔmu dɔrɔn ye, balofɛn caman wɛrɛw fana b’a la minnu ka ɲi an farikolo ma. Kɛrɛnkɛrɛnnenya la, a bɛ jolidɛsɛ kunbɛn barisa witamini B12 ka ca a la.

Ka fara o kan, nin fɛn ninnu fana bɛ sɔrɔ foromazi kɔnɔ:

• Potassium ) bɛ sɔrɔ
• Fosiforo (Fosphore) ye
• Selɛniyɔmu
• Witamini A (Witamini A).

An ka dumuni nafama min bɛ sɔrɔ foromazi kɔnɔ, o min tuluma ka dɔgɔn tasa kelen (garamu 226 ɲɔgɔn) la, an k’o lajɛ.

Protéine kɛrɛnkɛrɛnnen min bɛ sɔrɔ foromazi kɔnɔ

Protéine suguya dɔ bɛ sɔrɔ foromazi kɔnɔ min bɛ wele ko casein. A bɛ jate "poroteyini dafalen" ye. O kɔrɔ ye ko asidi aminiki nafamaw bɛɛ bɛ a la, an farikolo mago bɛ minnu na. Ni i y’a suma ni Gɛrɛsi nɔnɔ dɔnta ye, foromazi tulu dafalen tasa kelen kɔnɔ, farikolojɔli dumuni ka ca ni Gɛrɛsi nɔnɔ hakɛ kelen ye 25% ɲɔgɔn. Tumu hakɛ fana bɛ Taa ɲɔgɔn fɛ.

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Yala foromazi cottage ka ɲi farikolo ma tiɲɛ na wa?

Ɔwɔ, foromazi cottage nafa caman bɛ kɛnɛyako la.

1. A bɛ kolo barika bonya

Cottage cheese ye dumuni ye min ka ca ni kalisiyɔmu ye. I n’a fɔ aw b’a dɔn cogo min na, kalisiyɔmu nafa ka bon walasa an kolo ka to kɛnɛya la. Mɔgɔ minnu bɛ kalisiyɔmu caman sɔrɔ, koloci sɔrɔli farati ka dɔgɔn. Fɛnɲɛnɛma dɔ fana bɛ a la min bɛ wele ko fosiporozɛni, o bɛ dɛmɛ don kolo falenni ni barika la.

2. A bɛ dɛmɛ ka sukaro hakɛ kunbɛn

Ni aw ye a suma ni nɔnɔmafɛn tɔw ye, foromazi cottage tɛ nɔba bila joli sukaro hakɛ la. O la, a ye foromazi wɛrɛw nɔnabila ɲuman ye sukarodunbana suguya 2 bɛ mɔgɔ minnu na .

3. A bɛ dɛmɛ don farikolo falenni ni a dilancogo la

Nin ye dumuni ɲumanba ye farikoloɲɛnajɛ kɛbagaw bolo. Sɛgɛsɛgɛliw y’a jira ko mɔgɔ minnu bɛ dumuni nafama dun i n’a fɔ foromazi cottage sani u ka sunɔgɔ, olu farikolo cogoya ni u farikolojɔli bɛ ɲɛ. Kazeyini furakisɛ min bɛ o la, o bɛ minɛ dɔɔni dɔɔni farikolo fɛ. O la, a bɛ dɛmɛba don farikolojɔli la.

4. A bɛ sɔgɔsɔgɔninjɛ kɛnɛya sabati

Seleniyɔmu min bɛ foromazi kɔnɔSelenyɔmu sɔrɔyɔrɔ ɲuman don, o ye fɛnɲɛnamafagalan ye min nafa ka bon an ka sɔgɔsɔgɔninjɛ baara la. O la, a bɛ se ka nafa sɔrɔ sɔgɔsɔgɔninjɛ gɛlɛya bɛ mɔgɔ minnu na, misali la, Hashimoto ka sɔgɔsɔgɔninjɛ walima Graves ka bana.

5. A bɛ fasa dusukunnata di ani ka dɛmɛ don farikolo girinya dɔgɔyali la

O de ye ko ye min nafa ka bon kosɛbɛ mɔgɔ caman bolo. Protéines caman bɛ sɔrɔ foromazi kɔnɔ, o bɛ an ka dumunikɛcogo sumaya. O la , hali ni aw ye dumuni dɔɔni dun, aw bɛ fa (fasa) waati jan kɔnɔ.

Miiri k’a filɛ ni kɔngɔ bɛ i la dɔɔni wulada fɛ 4 waati la, sanni i ka bisiki walima fɛn wɛrɛ dun, i bɛ foromazi dɔ dun ni jiriden fila walima saba ye, kɔngɔ tɛna i minɛ fo sufɛdumuni. O cogo la, aw bɛna dumuni kunntanw dun dɔɔni, o fana bɛna aw dɛmɛ ka aw farikolo girinya dɔgɔya.

Yala farati dɔw bɛ foromazi cottage la wa?

Hali ni nafa caman bɛ cottage cheese la, fɛn damadɔw fana bɛ yen an ka kan ka minnu kɔlɔsi.

Tumu ni kalori caman bɛ sɔrɔ foromazi suguya dɔw la. O la, ni aw bɛ foromazi san, aw bɛ a sɛbɛnfura kalan ka ɲɛ. N’aw b’a fɛ ka dɔ fara a daji kan, aw bɛ a ɲini ka jiriden ni nakɔfɛn kura dɔw fara aw ka so foromazi kan sanni ka maganw san, sukaro walima kɔgɔ ɲagaminen.

Min nafa ka bon kosɛbɛ, o ye ko foromazi cottage bɛ se ka kɛ ni sodium, walima kɔgɔ caman ye.

Ni tansiyɔn jiginni walima dusukunnabana bɛ aw la, aw ka kan ka aw janto kosɛbɛ aw ka kɔgɔ dunta la. Kɔgɔ min ka ɲi don o don, o ye miligaramu 1500-2000 ɲɔgɔn ye. Ni aw bɛ foromazi dun, aw bɛna a ɲini ka dɔ bɔ aw ka kɔgɔ hakɛ la dumuni wɛrɛw la tile bɛɛ kɔnɔ.

Nafama: Ni bana dɔ bɛ aw la i n’a fɔ tansiyɔn jiginni, dusukunnabana, walima sugunɛbaralabana, aw ye aw jija ka kuma dɔgɔtɔrɔ fɛ sani aw ka dumuni dɔ fara aw ka dumuni kan i n’a fɔ kɔgɔ ka ca i n’a fɔ foromazi.