Paunotarisa masherufu echizi pasupamaketi, ungangove wakaona rudzi rwechizi rwakaita seyogati, rune mapundu madiki? Vanhu vazhinji vanorutarisa vofunga kuti, "Chii ichi?" Ndizvo zvatiri kutaura nezvazvo nhasi. Chinonaka, chine hutano, chine mapuroteni akawanda, uye chikafu chinonaka. Chinewo macalorie mashoma kana tichienzanisa nedzimwe mhando dzechizi.
Chizi checottage hachisi chinhu chitsva. Rudzi urwu rwechikafu chemukaka rwavepo kwezviuru zvemakore. Rwakava rwakakurumbira muAmerica panguva yeHondo Yenyika I, apo hurumende yakarukurudzira senzvimbo yakanaka yemapuroteni kuvanhuwo zvavo, ichichengetedza nyama yemasoja. Rwakaramba ruchifarirwa kunyangwe mushure meizvozvo, kunyanya pakati peavo vainetseka nehuremu hwavo. Kunyangwe harusati rwanyanya kufarirwa seyogati pari zvino, chizi checottage isarudzo yakanaka kune avo vari kutsvaga imwe nzira ine hutano.
Unoita sei chizi ichi checottage?
Maitiro acho ari nyore kwazvo. Vagadziri vanotanga vawedzera acid mumukaka wakacheneswa, uyo uri mukaka wakacheneswa. Mukaka unozobva waita manyama amire nerongo, wobva wapatsanura kuita chikamu chakasimba (curd) nechikamu chemvura (chizi). Magaka aya anozochekwa uye magaka anobviswa. Magaka aya anozobikwa, zvichideredza huwandu hwemvura. Pakupedzisira, munyu mudiki unowedzerwa kuti unakirwe. Ndiyo nzira inogadzirwa cottage cheese yaunodya.
Ndezvipi zvinovaka muviri zviri mu cottage cheese?
Vanhu vazhinji pavanofunga nezve cottage cheese, vanofunga nezve calcium. Asi haisi calcium chete, inewo zvimwe zvinovaka muviri zvakawanda zvinobatsira miviri yedu. Zvikuru sei, inobatsira kudzivirira anemia nekuti ine vhitamini B12 yakawanda.
Mukuwedzera, cottage cheese ine zvinhu zvinotevera:
- Potassium
- Fosforasi
- Selenium
- Vhitamini A
Ngatitarisei kukosha kwekudya kwekapu (inenge magiramu 226) yechizi checottage chine mafuta mashoma.
| Chikamu chezvinovaka muviri | Saizi |
|---|---|
| Macalorie | Anenge 185 |
| Mapuroteni | magiramu makumi maviri nemashanu |
| Mafuta ese | 2.7 gramu (1.4 gramu yemafuta akazara) |
| Makabhohaidhiretsi | magiramu gumi nerimwe |
| Shuga | magiramu mapfumbamwe |
| Faibha | magiramu 0 |
Mapuroteni akakosha ari mucottage cheese
Chizi cheCottage chine mhando yeprotein inonzi casein. Chinonzi "protein yakakwana." Izvi zvinoreva kuti chine maamino acid ese anodiwa nemiviri yedu. Zvichienzaniswa neyogati yeGreek inozivikanwa, kapu yecottage cheese ine mafuta akawanda ine mapuroteni angangoita 25% kupfuura yogati yeGreek yakaenzana. Mafuta aripo akafananawo.
Ko chizi checottage chinobatsira muviri zvechokwadi here?
Ehe, chizi checottage chine mabhenefiti akawanda pahutano.
1. Inosimbisa mapfupa
Chizi cheCottage chikafu chine calcium yakawanda. Sezvamunoziva, calcium inokosha pakuchengetedza mapfupa edu aine hutano. Vanhu vanowana calcium yakakwana vane mukana mudiki wekuwana osteoporosis. Inewo mineral inonzi phosphorus, iyo inobatsira mukukura nekusimba kwemapfupa.
2. Inobatsira kudzora huwandu hweshuga muropa
Zvichienzaniswa nezvimwe zvekudya zvemukaka, chizi checottage chine simba shoma pahuwandu hweshuga muropa. Saka, chizi ichi chinotsiva zvimwe zvekudya zvechizi kune vanhu vane chirwere cheshuga cheType 2 .
3. Inobatsira kukura kwetsandanyama uye kugadzirisa
Ichi chikafu chakanaka kune avo vanoita maekisesaizi. Tsvagiridzo yakawana kuti avo vanodya chikafu chine mapuroteni akawanda senge cottage cheese vasati varara vane hutano hwakanaka hwetsandanyama uye metabolism yakagadziridzwa. Protein ye casein iri mune izvi inotorwa zvishoma nezvishoma nemuviri. Saka, inobatsira zvikuru mukukura kwetsandanyama.
4. Inochengetedza hutano hwe thyroid
Selenium mu cottage cheeseNdiyo nzvimbo yakanaka ye selenium, chicherwa chakakosha pakushanda kwegland redu re thyroid. Saka, inogona kubatsira vanhu vane matambudziko e thyroid, semuenzaniso, Hashimoto's thyroiditis kana chirwere cheGraves.
5. Zvinopa kunzwa kwekuguta uye zvinobatsira pakuderedza uremu
Ichi ndicho chinhu chinonyanya kukosha kuvanhu vazhinji. Mapuroteni akawanda ari mucottage cheese anononotsa kugaya kwedu. Saka , kunyangwe ukadya zvishoma, uchanzwa wakaguta (wakaguta) kwenguva yakareba.
Fungidzira kana ukanzwa nzara kuma4pm uye panzvimbo pekudya bhisikiti kana chimwe chinhu, wodya cottage cheese nezvidimbu zviviri kana zvitatu zvemuchero, uye hauzonzwi nzara kusvika wadya kudya kwemanheru. Nenzira iyi, uchadya chikafu chisina kufanira, icho chichakubatsirawo kuderedza uremu.
Pane njodzi here ne cottage cheese?
Kunyangwe chizi checottage chine mabhenefiti akawanda, panewo zvinhu zvishoma zvekungwarira.
Mamwe marudzi echizi checottage ane mafuta akawandisa uye macalorie akawanda. Saka paunotenga chizi checottage, verenga zviri papepa racho nokungwarira. Kana uchida kuwedzera kunaka, edza kuwedzera michero nemiriwo mitsva kuchizi chako chawakagadzirwa kumba pane kusanganisa zvinotengwa muchitoro, zvine shuga kana munyu.
Chinonyanya kukosha ndechekuti cottage cheese inogona kunge ine sodium yakawanda, kana munyu.
Kana uine BP yakakwira kana chirwere chemwoyo, unofanirwa kungwarira zvakanyanya nezvemunyu waunodya. Munyu unokurudzirwa kudya zuva nezuva ungangoita 1,500-2,000 milligrams. Kana ukadya cottage cheese, uchafanira kuderedza huwandu hwemunyu waunodya mune zvimwe zvekudya mukati mezuva.
Zvakakosha: Kana uine chirwere chakadai seBP, chirwere chemwoyo, kana chirwere cheitsvo, iva nechokwadi chekutaura nachiremba wako usati wawedzera chikafu chine munyu wakawanda senge cottage cheese pakudya kwako.
Mharidzo Yekuenda Nayo Kumba
- Chizi cheCottage chikafu chemukaka chine mapuroteni akawanda, calcium yakawanda, uye mafuta mashoma.
- Chinhu chakanaka kuwedzera pane zvaunodya kune mumwe munhu ari kuedza kuderedza uremu, nekuti zvinoita kuti unzwe wakaguta.
- Inobatsirawo pahutano hwemapfupa, kudzora chirwere cheshuga, uye kushanda zvakanaka kwethyroid.
- Asi yeuka, chizi checottage chinogona kuva nemunyu wakawanda (sodium). Vanhu vane zvirwere zvakaita seBP vanofanira kungwarira zvikuru nezveizvi. Zvakakosha kuverenga zviri papepa usati watenga.
- Sezvineiwo nezvekudya chero kupi zvako, kana usina chokwadi kana cottage cheese yakakunakira, bvunza chiremba wako.
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