Uma ubheka amashalofu kashizi esitolo esikhulu, kungenzeka ukuthi uke wabona uhlobo loshizi olufana ne-yogurt, olunezigaxa ezincane? Abantu abaningi bayalubheka bese becabanga, "Kuyini lokhu?" Yilokho esikhuluma ngakho namuhla. Lumnandi, lunomsoco, lunamaprotheni amaningi, futhi luyisidlo esimnandi. Luphinde lube nama-calories aphansi kakhulu uma kuqhathaniswa nezinye izinhlobo zikashizi.
Ushizi we-cottage akuyona into ebilokhu ikhona izinkulungwane zeminyaka. Wathandwa kakhulu eMelika ngesikhathi seMpi Yezwe I, lapho uhulumeni ewuncoma njengomthombo wamaprotheni kubantu abavamile, wongela amasosha inyama. Waqhubeka uthandwa ngisho nangemva kwalokho, ikakhulukazi kulabo ababekhathazekile ngesisindo sabo. Nakuba ungathandwa njenge-yogurt manje, ushizi we-cottage uyindlela enhle kulabo abafuna enye indlela enempilo.
Uyenza kanjani le cottage cheese?
Le nqubo ilula kakhulu. Abakhiqizi baqala ngokufaka i-asidi ebisini elifakwe i-pasteurized, eliwubisi oluhlanziwe. Ubisi luyajiya, luhlukaniswe lube yingxenye eqinile (i-curd) kanye nengxenye ewuketshezi (ushizi). Lawa ma-curd abese esikwa bese kususwa ama-curd. Lawa ma-curd abese ephekwa, okunciphisa okuqukethwe uketshezi nakakhulu. Ekugcineni, kufakwa usawoti omncane ukuze kunambitheke. Yileyo ndlela i-cottage cheese oyidlayo eyenziwa ngayo.
Yiziphi izakhamzimba eziku-cottage cheese?
Uma abantu abaningi becabanga ngoshizi we-cottage, bacabanga nge-calcium. Kodwa akuyona i-calcium kuphela, iqukethe nezinye izakhamzimba eziningi ezinhle emizimbeni yethu. Ikakhulukazi, iyasiza ekuvimbeleni i-anemia ngoba icebile nge-vitamin B12.
Ngaphezu kwalokho, ushizi we-cottage uqukethe lezi zinto ezilandelayo:
- I-Potassium
- I-Phosphorus
- I-Selenium
- I-Vitamin A
Ake sibheke inani lokudla okunomsoco lendebe (cishe amagremu angu-226) ye-cottage cheese engenamafutha amaningi.
| Isigaba sezakhamzimba | Usayizi |
|---|---|
| Amakhalori | Cishe ngo-185 |
| Amaprotheni | amagremu angu-25 |
| Amafutha aphelele | 2.7 amagremu (1.4 amagremu amafutha agcwele) |
| Ama-carbohydrate | Amagremu ayi-11 |
| Ushukela | amagremu angu-9 |
| I-Fiber | Amagremu angu-0 |
Iphrotheni ekhethekile kushizi we-cottage
Ushizi we-cottage uqukethe uhlobo lweprotheyini ebizwa ngokuthi i-casein. Ubhekwa njenge-"protein ephelele." Lokhu kusho ukuthi uqukethe wonke ama-amino acid abalulekile adingwa yimizimba yethu. Uma kuqhathaniswa ne-yogurt ejwayelekile yaseGrisi, inkomishi ye-cottage cheese egcwele amafutha inamaprotheni angaphezu kuka-25% kune-yogurt yaseGrisi elinganayo. Okuqukethwe kwamafutha nakho kucishe kufane.
Ingabe ushizi we-cottage ulungele umzimba ngempela?
Yebo, ushizi we-cottage unezinzuzo eziningi zempilo.
1. Kuqinisa amathambo
Ushizi we-cottage uwukudla okucebile nge-calcium. Njengoba wazi, i-calcium ibalulekile ekugcineni amathambo ethu ephilile. Abantu abathola i-calcium eyanele banengozi encane yokuthola i-osteoporosis. Iphinde iqukethe i-mineral ebizwa ngokuthi i-phosphorus, esiza ekukhuleni nasekuqineni kwamathambo.
2. Kusiza ukulawula amazinga kashukela egazini
Uma kuqhathaniswa nokunye ukudla kobisi, ushizi we-cottage unomthelela ophansi kakhulu emazingeni kashukela egazini. Ngakho-ke, uyindlela engcono kakhulu esikhundleni solunye ushizi kubantu abanesifo sikashukela sohlobo lwesibili .
3. Kusiza ekukhuleni nasekulungiseni imisipha
Lokhu ukudla okuhle kakhulu kulabo abazivocavocayo. Ucwaningo luthole ukuthi labo abadla ukudla okucebile ngamaprotheni njengoshizi we-cottage ngaphambi kokulala bathuthukise ikhwalithi yemisipha kanye nokusetshenziswa kwayo emzimbeni. Iphrotheni ye-casein kulokhu imuncwa kancane umzimba. Ngakho-ke, isiza kakhulu ekukhuleni kwemisipha.
4. Kugcina impilo ye-thyroid
I-Selenium ku-cottage cheeseKungumthombo omuhle we-selenium, iminerali ebalulekile ekusebenzeni kwendlala yethu yegilo. Ngakho-ke, ingaba wusizo kubantu abanezinkinga zegilo, isibonelo, i-Hashimoto's thyroiditis noma isifo sikaGraves.
5. Kunikeza umuzwa wokugcwala futhi kusiza ekunciphiseni isisindo
Lokhu kuyinto ebaluleke kakhulu kubantu abaningi. Okuqukethwe okuphezulu kwamaprotheni ku-cottage cheese kubambezela inqubo yethu yokugaya ukudla. Ngakho-ke , noma ngabe udla kancane, uzozizwa usuthi (usuthi) isikhathi eside.
Cabanga uma ulambile kancane cishe ngo-4 ntambama bese esikhundleni sokudla ibhisikidi noma okunye, udla ushizi we-cottage kanye nezingcezu ezimbili noma ezintathu zezithelo, futhi ngeke uzizwe ulambile kuze kube isidlo sakusihlwa. Ngale ndlela, uzodla ukudla okungadingekile okuncane, okuzokusiza futhi unciphise isisindo.
Ingabe zikhona izingozi ngoshizi we-cottage?
Nakuba ushizi we-cottage unezinzuzo eziningi, kunezinto ezimbalwa okufanele uziqaphele.
Ezinye izinhlobo ze-cottage cheese zinamafutha agcwele nama-calories amaningi. Ngakho-ke uma uthenga i-cottage cheese, funda ilebula ngokucophelela. Uma ufuna ukwengeza ukunambitheka, zama ukwengeza izithelo nemifino emisha kushizi wakho owenziwe ekhaya esikhundleni sengxube ethengwe esitolo, enoshukela noma enosawoti.
Okubaluleke kakhulu, ushizi we-cottage ungaba ne-sodium eningi, noma usawoti.
Uma unesifo somfutho wegazi ophakeme noma isifo senhliziyo, kudingeka uqaphele kakhulu ngokudla usawoti. Ukudla usawoti okunconywayo nsuku zonke kungaba amamiligremu ayi-1,500-2,000. Uma udla ushizi we-cottage, kuzodingeka unciphise inani likasawoti olidlayo kokunye ukudla usuku lonke.
Okubalulekile: Uma unesifo esifana nomfutho wegazi ophakeme, isifo senhliziyo, noma isifo sezinso, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokufaka ukudla okunosawoti omningi njengoshizi we-cottage ekudleni kwakho.
Umlayezo Wokuya Nawe Ekhaya
- Ushizi we-cottage uwukudla kobisi okuneprotheni eningi, okucebile nge-calcium, kanye namafutha aphansi.
- Kuyinto enhle ukuyifaka ekudleni kwakho kumuntu ozama ukunciphisa isisindo, ngoba ikwenza uzizwe usuthi.
- Kuphinde kusize empilweni yamathambo, ukulawula isifo sikashukela, kanye nokusebenza kwe-thyroid.
- Kodwa khumbula, ushizi we-cottage ungaba nosawoti omningi (i-sodium). Abantu abanezimo ezifana nomfutho wegazi ophakeme kufanele baqaphele kakhulu ngalokhu. Kubaluleke kakhulu ukufunda ilebula ngaphambi kokuthenga.
- Njenganoma yikuphi ukudla, uma ungaqiniseki ukuthi ushizi we-cottage ukufanele yini, xhumana nodokotela wakho.
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