Wan supa it we de ɛp yu fɔ lɛf fɔ it bɔku bɔku it! Ɔltin bɔt Kɔtej Chiz

We yu luk di chiz shelf dɛn na di supamakit, yu go mɔs dɔn si wan kayn chiz we tan lɛk yogɔt, wit smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl Bɔku pipul dɛn kin luk am ɛn tink se, "Wetin na dis?" Na dat wi de tok abaut tide. I fayn, i gɛt bɔku tin fɔ it, i gɛt bɔku prɔtin, ɛn i fayn fɔ it. I kin rili smɔl bak pan di kalori we yu kɔmpia am wit ɔda kayn chiz.

Kɔtij chiz nɔto nyu tin. Dis kayn it we dɛn kin mek wit milk dɔn de fɔ bɔku bɔku ia. I bin rili pɔpul na Amɛrika insay Wɔl Wɔ Wan, we di gɔvmɛnt bin se i fɔ bi gud prɔtin sɔs fɔ ɔdinari pipul dɛn, ɛn dis bin de kip mit fɔ sojaman dɛn. I bin kɔntinyu fɔ bi pɔpul ivin afta dat, mɔ di wan dɛn we bin de wɔri bɔt dɛn wet. Pan ɔl we pipul dɛn nɔ lɛk yogɔt naw, kɔtij chiz na fayn tin fɔ di wan dɛn we de luk fɔ ɔda tin we go mek dɛn gɛt wɛlbɔdi.

Aw yu kin mek dis kɔtjɛt chiz?

Di we aw dɛn kin du am rili simpul. Di wan dɛn we de mek di tin dɛn kin ad fɔs wan asid to milk we dɛn dɔn pastɔrayz, we na milk we dɛn dɔn klin. Dɔn di milk kin kɔagulet, ɛn i kin separet to wan sɔlid pat (kɔd) ɛn wan likwid pat (chiz). Dɔn dɛn kin kɔt dɛn kɔd ya ɛn pul di kɔd dɛn. Dɔn dɛn kin kuk dɛn kɔd ya, ɛn dis kin mek di wata we de insay di wata nɔ bɔku mɔ ɛn mɔ. Fɔ dɔn, dɛn kin ad smɔl sɔl fɔ mek i gɛt flawa. Na so dɛn kin mek di kɔtjɛt chiz we yu de it.

Wetin na di tin dɛn we de insay kɔtij chiz?

We bɔku pipul dɛn kin tink bɔt kɔtjɛt chiz, dɛn kin tink bɔt kalsiɔm. Bɔt nɔto jɔs kalsiɔm, i gɛt bɔku ɔda tin dɛn bak we fayn fɔ wi bɔdi. Na mɔ, i de ɛp fɔ mek yu nɔ gɛt blɔd bikɔs i gɛt bɔku vaytamɛn B12.

Apat frɔm dat, kɔtij chiz gɛt dɛn tin ya bak:

• Potashɔm we gɛt di sik
• Fɔsfɔr we dɛn kɔl
• Selenium we dɛn kɔl
• Vitamin A we gɛt di sik

Lɛ wi tek wan luk pan di nyutrishɔn valyu fɔ wan kɔp (we na lɛk 226 gram) kɔtij chiz we nɔ gɛt bɔku fat.

Di spɛshal prɔtin we de insay kɔtij chiz

Kɔtej chiz gɛt wan kayn prɔtin we dɛn kɔl kasin. dεn kin kכnsid am as "kכmplit protin." Dis min se i gɛt ɔl di impɔtant amino asid dɛn we wi bɔdi nid. We yu kɔmpia am to di Grik yogɔt we pipul dɛn sabi, wan kɔp kɔtij chiz we gɛt ful-fat gɛt lɛk 25% mɔ prɔtin pas wan ikwal amɔnt fɔ Grik yogɔt. Di fat we de insay bak na di sem tin.

Yu tink se kɔtij chiz rili fayn fɔ di bɔdi?

Yɛs, kɔtij chiz gɛt bɔku bɛnifit dɛn fɔ wɛlbɔdi.

1. I de mek di bon dɛn strɔng

Kɔtej chiz na it we gɛt bɔku kalsiɔm. As yu no, kalsiɔm impɔtant fɔ mek wi bon dɛn gɛt wɛlbɔdi. Pipul wae gɛt inof kalsiɔm kin gɛt smɔl risk fɔ gɛt ɔstioporosis. I gɛt bak wan minral we dɛn kɔl fɔsfɔr, we de ɛp fɔ mek di bon dɛn gro ɛn gɛt trɛnk.

2. I de ɛp fɔ kɔntrol di blɔd shuga lɛvɛl

We yu kɔmpia am wit ɔda it dɛn we dɛn kin mek wit milk, kɔtij chiz gɛt rili smɔl impak pan di glukɔs we de na di blɔd. So, na fayn ɔda chiz fɔ pipul dɛn we gɛt Tayp 2 Dayabitis .

3. I de ɛp fɔ mek di mɔsul dɛn gro ɛn mek dɛn ripɛnt

Dis na fayn it fɔ di wan dɛn we de du ɛksɛsayz. Risach dɔn sho se di wan dɛn we de it tin we gɛt bɔku prɔtin lɛk kɔtij chiz bifo dɛn go slip dɔn mek dɛn mɔsul dɛn kwaliti ɛn di we aw dɛn de du tin bɛtɛ. di kεsin protin we de insay dis de abzכp sכmtεm di bכdi. So, i de ɛp bɔku pan di mɔsul dɛn we de gro.

4. I de mek di tayroyd gɛt wɛlbɔdi

Selenium in kotj chizNa gud say fɔ gɛt sɛlɛniɔm, we na wan minral we impɔtant fɔ mek wi tayroyd gland wok. So, e kin fayn fɔ pipul dɛm wae gɛt tayroyd prɔblɛm, fɔ ɛgzampul, Hashimoto’s thyroiditis ɔ Graves’ disease.

5. I de gi yu filin fɔ ful-ɔp ɛn ɛp fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi

Dis na di tin we impɔtant pas ɔl fɔ bɔku pipul dɛn. di hכy protin we de insay kכtεj chiz de slo wi digεsshכn prכsεs. So , ivin if yu it smɔl, yu go fil ful (satiety) fɔ lɔng tɛm.

Ɛni risk de wit kɔtij chiz?

Pan ɔl we kɔtij chiz gɛt bɔku bɛnifit, sɔm tin dɛn de bak we yu fɔ no bɔt.

Sɔm kayn kɔtij chiz gɛt bɔku sɛtyuret fat ɛn kalori. So we yu de bay kɔtjɛt chiz, rid di lɛbl gud gud wan. If yu want fɔ ad flawa, tray fɔ ad sɔm fresh frut ɛn vɛjitebul to yu chiz we yu mek na yu os instead fɔ ad miks we yu bay na stɔ, we gɛt shuga ɔ we gɛt sɔl.

Di tin we impɔtant pas ɔl na dat, kɔtij chiz kin gɛt bɔku sɔdiɔm, ɔ sɔl.

If yu gɛt ay blɔd prɛshɔn ɔ at sik, yu nid fɔ rili tek tɛm wit di sɔl we yu de it. di rεkomεnd fכ it sכlt evride na bכt 1,500-2,000 miligram. If yu it kɔtjɛt chiz, yu go nid fɔ ridyus di sɔl we yu de it na ɔda it dɛn ɔl di de.