Xa ujonge iishelufu zetshizi kwivenkile enkulu, mhlawumbi ukhe wayibona uhlobo lwetshizi olufana neyogathi, olunamaqhuqhuva amancinci? Abantu abaninzi bayayijonga baze bacinge, "Yintoni le?" Yiloo nto sithetha ngayo namhlanje. Imnandi, inesondlo, ineproteni eninzi, kwaye iluncedo kakhulu. Ikwaneekhalori eziphantsi kakhulu xa kuthelekiswa nezinye iintlobo zetshizi.
Itshizi ye-cottage ayisiyonto intsha. Olu hlobo lokutya kobisi belukho kangangeminyaka engamawaka. Lwathandwa kakhulu eMelika ngexesha leMfazwe Yehlabathi yokuQala, xa urhulumente wayicebisa njengomthombo olungileyo weprotheyini kubantu abaqhelekileyo, okonga inyama yamajoni. Lwaqhubeka luthandwa nasemva koko, ingakumbi kwabo babexhalabele ubunzima babo. Nangona lungathandwa njengeyogathi ngoku, itshizi ye-cottage lukhetho oluhle kwabo bafuna enye indlela enempilo.
Uyenza njani le cottage cheese?
Le nkqubo ilula kakhulu. Abavelisi baqala ngokongeza i-asidi kubisi olufakwe i-pasteurized, oluyibisi elicociweyo. Ubisi luyajiya, lwahlulwe lube yinxalenye eqinileyo (i-curd) kunye nenxalenye engamanzi (itshizi). Ezi curds ziyanqunyulwa kwaye ii-curds ziyasuswa. Ezi curds ziyaphekwa, zinciphisa umxholo wolwelo ngakumbi. Ekugqibeleni, kongezwa ityuwa encinci ukuze kube nencasa. Yile ndlela eyenziwa ngayo i-cottage cheese oyityayo.
Zithini izondlo ezikwi-cottage cheese?
Xa uninzi lwabantu lucinga nge-cottage cheese, bacinga nge-calcium. Kodwa ayisiyo-calcium kuphela, ikwanazo nezinye izondlo ezininzi ezilungileyo emizimbeni yethu. Ingakumbi, inceda ekuthinteleni i-anemia kuba ityebile kwi-vitamin B12.
Ukongeza, i-cottage cheese ikwanazo ezi zinto zilandelayo:
- I-Potassium
- I-phosphorus
- I-Selenium
- Ivithamini A
Makhe sijonge ixabiso lesondlo sekomityi (malunga ne-226 grams) ye-cottage cheese enamafutha aphantsi.
| Icandelo lezondlo | Ubungakanani |
|---|---|
| Iikhalori | Malunga ne-185 |
| Iiproteni | Iigram ezingama-25 |
| Amafutha ewonke | 2.7 grams (1.4 grams amafutha agcweleyo) |
| Iicarbohydrate | Iigram ezili-11 |
| Iswekile | Iigram ezili-9 |
| Ifayibha | 0 iigram |
Iproteni ekhethekileyo kwi-cottage cheese
Itshizi yeCottage inohlobo lweproteni ebizwa ngokuba yi-casein. Ithathwa njenge "proteni epheleleyo." Oku kuthetha ukuba iqulethe zonke ii-amino acid ezibalulekileyo ezifunekayo emizimbeni yethu. Xa kuthelekiswa neyogathi eqhelekileyo yaseGrisi, indebe yetshizi yeCottage enamafutha apheleleyo ineproteni engaphezulu ngama-25% kuneyogathi yaseGrisi. Umxholo wamafutha nawo uphantse ufane.
Ingaba itshizi yekottage ilungile ngokwenene emzimbeni?
Ewe, itshizi yekottage ineenzuzo ezininzi zempilo.
1. Yomeleza amathambo
Itshizi yeCottage kukutya okutyebileyo kwi-calcium. Njengoko usazi, i-calcium ibalulekile ekugcineni amathambo ethu esempilweni. Abantu abafumana i-calcium eyaneleyo banomngcipheko omncinci wokufumana i-osteoporosis. Ikwanayo neminerali ebizwa ngokuba yi-phosphorus, enceda ekukhuleni nasekuqineni kwamathambo.
2. Inceda ekulawuleni amanqanaba eswekile egazini
Xa kuthelekiswa nezinye iintlobo zokutya zobisi, itshizi yecottage inefuthe eliphantsi kakhulu kumanqanaba eglucose egazini. Ke ngoko, yindlela entle yokukhetha ezinye iintlobo zetshizi kubantu abanesifo seswekile sohlobo lwesibini .
3. Inceda ekukhuleni nasekulungiseni izihlunu
Oku kukutya okuhle kwabo baqhelisela umzimba. Uphando lufumanise ukuba abo batya ukutya okutyebileyo kwiproteni njenge-cottage cheese ngaphambi kokuba balale baye baphucula umgangatho wemisipha kunye ne-metabolism. Iproteni ye-casein ekule nto ifunxwa kancinci ngumzimba. Ke ngoko, inceda kakhulu ekukhuleni kwemisipha.
4. Igcina impilo ye-thyroid
I-Selenium kwi-cottage cheeseNgumthombo olungileyo we-selenium, iminerali ebalulekileyo ekusebenzeni kwe-thyroid gland yethu. Ke ngoko, inokuba luncedo kubantu abaneengxaki ze-thyroid, umzekelo, i-Hashimoto's thyroiditis okanye isifo seGraves.
5. Inika ukuziva ugcwele kwaye inceda ekunciphiseni umzimba
Le yeyona nto ibalulekileyo kubantu abaninzi. Umxholo ophezulu weproteni kwi-cottage cheese uyayicothisa inkqubo yethu yokugaya ukutya. Ngenxa yoko , nokuba utya kancinci, uya kuziva uhluthi (unelisekile) ixesha elide.
Khawuthelekelele ukuba ulambile kancinci malunga nentsimbi yesi-4 emva kwemini, endaweni yokutya ibhisikithi okanye enye into, utye itshizi yekottage kunye neziqwenga ezibini okanye ezintathu zeziqhamo, kwaye awuyi kuziva ulambile de kube sisidlo sangokuhlwa. Ngale ndlela, uya kudla ukutya okungafunekiyo, okuya kukunceda unciphise umzimba.
Ngaba kukho naziphi na iingozi nge-cottage cheese?
Nangona i-cottage cheese ineenzuzo ezininzi, kukwakho nezinto ezimbalwa ekufuneka uzazi.
Ezinye iintlobo ze-cottage cheese zinamafutha agcweleyo kunye neekhalori eziphezulu. Ngoko ke xa uthenga i-cottage cheese, funda ilebheli ngononophelo. Ukuba ufuna ukongeza incasa, zama ukongeza iziqhamo nemifuno emitsha kwi-cheese yakho eyenziwe ekhaya endaweni yokuxuba evenkileni, eneswekile okanye enetyuwa.
Okubaluleke kakhulu, itshizi yekottage inokuba ne-sodium eninzi, okanye ityuwa.
Ukuba unesifo segazi esiphezulu okanye isifo sentliziyo, kufuneka ulumke kakhulu malunga nokutya ityuwa. Ukutya ityuwa ecetyiswayo imihla ngemihla malunga ne-1,500-2,000 milligrams. Ukuba utya i-cottage cheese, kuya kufuneka unciphise inani letyuwa oyityayo kwezinye ukutya imini yonke.
Kubalulekile: Ukuba unesifo esifana noxinzelelo lwegazi oluphezulu, isifo sentliziyo, okanye isifo sezintso, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wongeze ukutya okunetyuwa eninzi njenge-cottage cheese ekutyeni kwakho.
Umyalezo Wokuya Ekhaya
- Itshizi yeCottage kukutya kobisi okuneproteni eninzi, ityebile kwi-calcium, kwaye kunamafutha aphantsi.
- Yinto entle ukongeza ekutyeni kwakho kumntu ozama ukunciphisa umzimba, kuba kukwenza uzive ugcwele.
- Ikwanceda kwimpilo yamathambo, ukulawula isifo seswekile, kunye nokusebenza kakuhle kwe-thyroid.
- Kodwa khumbula, itshizi yekottage inokuba netyuwa eninzi (isodium). Abantu abaneengxaki ezifana noxinzelelo lwegazi oluphezulu kufuneka balumke kakhulu ngale nto. Kubaluleke kakhulu ukufunda ilebheli ngaphambi kokuba uthenge.
- Njengakwezinye iintlobo zokutya, ukuba awuqinisekanga ukuba itshizi yekottage ifanelekile na kuwe, qhagamshelana nogqirha wakho.
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