Cottage chizi

tsananguro

Pasina mubvunzo, iwe unoziva kuti kottage chizi yakanaka kune hutano uye chimiro. Panguva imwecheteyo, chakakombama sechigadzirwa chikafu chine hunhu hwayo - isu tichataura nezvazvo munyaya ino.

Kubva paudiki, tinoudzwa kuti curd isosi isingachinjike sosi yecalcium, iyo inodikanwa mukukura nekusimbisa kwemapfupa. Mukutaura, izvi ndizvo zvese izvo mutengi anoziva nezve uyu mukaka unovava.

Tichifarira yemhando yepamusoro kottage chizi, hatifungidzire kuti kune muviri kunopa mapuroteni anogaya nyore, amino acids, iron, magnesium. Iine mavitamini A, E, PP, C uye boka B, pantothenic acid nezvimwe.

Cottage cheese mubereki wechizi

Icho hachisi chakavanzika kuti chizi inogadzirwa kubva curd. Kunyangwe iro izwi rekuti "cheesecake", raishandiswa kureva keke yakakangwa yakakangwa, rinotaura pacharo. Mimwe mhando yechizi inowanzo kuve yakaoma kusiyanisa kubva kune kottage chizi mukuravira uye nechitarisiko.

Uye mumutauro weour country hapana izwi rakasiyana rekuti kottage chizi zvachose. Zvese iye nechizi zvinonzi ingori chizi ipapo.

Uye chaizvo nekuparadza mabhakitiriya ese ari mu curd mushure mekunge vaita yavo yekuvirisa mabasa iyo vagadziri vechizi vanoona kuti hapana mumwezve munhu anokanganisa chinozoguma chigadzirwa. Uye mamwe machizi, ayo ari epasi cottage chizi anoenderana nekupiswa kwekupisa, anochengetwa pasina kukuvara kwemakumi gumi, uye dzimwe nguva kunyangwe mazana emakore.

Chokwadi chinonakidza nezve Cottage Cheese

Tisati tajekesa kuti curd inobatsira sei, heano mashoma echokwadi nezvazvo:

1. kusiyana nemukaka, haina lactose, iyo iyo muviri unorega "kuona" nezera;
2. mafuta arimo anosiyaniswa: mafuta (18-23%), echinyakare (4-18%), mashoma-mafuta (2-4%), asina mafuta (0%). Iwo maviri ekupedzisira mapoka anosanganisirawo kottage chizi - Cottage cheese zviyo zvakasanganiswa nekirimu;
3. iyo yakakora iyo curd, zvishoma painochengetwa. Chigadzirwa chiri chitsva kwemazuva maviri kusvika matatu - kana chakachengetwa patembiricha isiri yepamusoro pe8 thanS, uye kana chando chikaita -35 ºС, zvinobatsira zvinhu zvinochengetwa kusvika kumwedzi miviri;
4. Mbudzi chizi yakakora, kunyange hazvo zvichienderana nesarudzo zvingaratidzika kuva zvinonaka kupfuura zvemombe.

Maumbirwo uye macalorie zvemukati cottage cheese

Cottage cheese inogona kunzi mukaka kuisa pfungwa. Mazhinji emapuroteni emukaka, mafuta, makemikari uye zvicherwa zvinochengetwa mairi, asi panguva imwechete iyo mvura inobviswa mairi kuti igadzire kuomarara.

Mvura iyi - whey - ine ma enzymes akawanda, uye kusavapo kwayo kunoita kuti Cottage cheese ichengetwe kwenguva yakareba kupfuura zvigadzirwa zvemukaka zvakaviriswa.

curd

Uye muhuwandu hwakafanana hwechigadzirwa, kuwanda kwemafuta emhuka, uye pamwe chete navo - uye cholesterol, yakaderera zvakanyanya kupfuura iyo yakagadzirwa nekrimu zvigadzirwa. Uye iyo yakawanda yeprotein inoita kuti kottage cheese ive chigadzirwa chinodiwa kuvana.

Nenzira, kuumbwa kwekccurdottage chizi kune ese masere amino acids akakosha kumuviri wemunhu mukuru. Ndeapi vatambi vemidziyo vanoshandisa zvinoshingaira.

• Caloric zvakakosha 236 kcal 1684 kcal
• Mapuroteni 15 g 76 g
• Mafuta 18 g 56 g
• Carbohydrate 2.8 g 219 g

Zvakanakira kottage chizi

Kune hutano, kottage chizi inobatsira pakuti inobatsira kudzikisa huremu, isosi yakanaka kwazvo yemapuroteni, mavitamini B nemafuta ane hutano, pamwe nemaminerari akasiyana siyana - calcium, magnesium, potasium, phosphorus, zinc uye selenium, imwe neimwe iri zvakafanira kuitira kujairika kushanda kwemuviri.

Imwe kapu (226 g) yakaderera mafuta curd (1% mafuta) inopa:

• Makorori - 163
• Mapuroteni - 28 g
• Carbohydrate - 6.1 g
• Mafuta - 2.3 g
• Phosphorus - 30% yeiyo DV
• Sodium - 30% DV
• Seleniy - 29% yeiyo kukosha kwezuva nezuva
• Vhitamini B12 - 24% DV
• Riboflavin - 22% yeiyo DV
• Calcium - 14% DV
• Folate - 7% DV

Mapuroteni muCottage chizi

Imwe yeakanyanya kukosha maitiro e curd ndeye yayo yakawanda mapuroteni zvemukati. Tissue yega yega uye sero mumuviri wemunhu zvine mapuroteni, uye mapuroteni mamorekuru anofanirwa kugadzirwa kuti akure nekukura.

Curd ine maamino acids anobatsira muviri kuburitsa mapuroteni. Uye zvakare, kottage chizi chinhu chisingadzoreki sosi yemapuroteni, ndiko kuti, maamino acids ayo anodikanwa kumuviri uye haagone kugadzirwa ega. Iko kunwa kwezvikafu zvine mapuroteni akazara kunoderedza njodzi yekushomeka kweamino acids, ayo anodikanwa kune kujairika kushanda kwemuviri.

mafuta

Curd ndiyo yakanakisa sosi yehutano hwemafuta acids. Zvigadzirwa zvemukaka zvine unsaturated palmitoleic acid, iyo masayendisiti epaHarvard University akawana inoderedza njodzi yerudzi rwechipiri chirwere cheshuga.

Panguva imwecheteyo, huwandu hwakazara hwemafuta aya haasati asimbiswa, saka mwero unokurudzirwa kana uchidya mafuta uye asina mafuta asina kottage chizi.

Mavhitaminzi uye kuronda zvinhu

Kunze kwekukubatsira iwe kurasikirwa uremu, ichi chigadzirwa chemukaka chine zvakawanda zvinovaka muviri zvinodiwa kuti unzwe zvakanaka. Huwandu hwezvinhu zvirimo mukottage chizi hunosanganisira vhitamini B12 (inodikanwa kune yakajairika mashandiro ehurongwa hwemitsipa), vhitamini B2 kana riboflavin (inoitisa metabolism uye kushanda kwenhengo dzakakosha), vhitamini A (inobatsira kugadzirwa kwemasero ayo ari inokonzera immune system uye ganda), nevamwe.

Kufanana nezvimwe zvigadzirwa zvemukaka, cottage cheese ine calcium uye phosphorus, iyo inosimbisa mapfupa nemeno, uye calcium ine simba rakanaka pamamiriro ehutano uye muscular system. Uyewo, curd ine sodium, iyo inodiwa pakugadzirisa kweropa.

Panguva imwecheteyo, mamwe marudzi eecottage cheese anogona kunge ane yakawanda sodium. Naizvozvo, kana iwe uri kuongorora zviri munyu mune chikafu, teerera kune zvirimo curd.

Ndezvipi zviri nani kudya kottage cheese - mangwanani kana manheru

Munhu ane hutano anokwanisa kudya kottage chizi chero nguva yezuva - zvese zvinoenderana nechikafu, maitiro ezuva nezuva uye zvaunofarira. Sezvaunoziva, curd chigadzirwa chine mapuroteni-akapfuma, uye mapuroteni anonwiwa kwenguva yakareba, saka curd yakakwana pakudya kwemangwanani. Kuva nechingwa chamangwanani necurd, haunzwi nzara kwemaawa akati wandei (kasinini ipuroteni yakaoma-kugaya uye inogona kutora kubva pa4 kusvika kumaawa matanhatu kuigaya). Iyo chete bakoat ndeyekuti iwe haufanire kudya yakakora curdcottage chizi yekudya kwemanheru, kuti urege kuwandisa pancreas.

Uyezve, pane zvikonzero zvakawanda nei uchifanira kuyedza yakaderera-mafuta cottage chizi yekudya kwemanheru, maawa mashoma usati warara. Heano mamwe acho:

Cottage cheese inogutsa zvakakwana uye inoderedza nzara yemangwanani

Protein iri mu curd inonzi casein. Casein inogadziriswa nemuviri wemunhu zvishoma nezvishoma kupfuura mamwe marudzi epuroteni. Kutenda neizvi, kuva nechikafu pane kottage chisi manheru, uchawana nzara shoma mangwanani.

Сurd chizi inomhanyisa metabolism

Mapuroteni, kunyanya makasitini, zvinovaka muviri zvinoitiswa zvishoma nezvishoma nemuviri. Kuenzaniswa nezvimwe zvinovaka muviri, akawanda macalorie anodikanwa kuti atore mapuroteni, zvichikonzera kukurumidza metabolism uye nekukurumidza kurasikirwa uremu. Nekudaro, kana iwe ukapinda mutsika yekunwa pane kottage chizi manheru, zvichave nyore kwauri kuti urasire iwo akawedzera mapaundi.

Сurd inowedzera simba rekushandisa pazororo

Kunze kwekutsva macalorie paunenge wakarara, kugara uchidya kottage chizi usati warara kunogona kubatsira kuwedzera yako yekuzorora simba rekushandisa (iyo macalorie aunopisa mushure mekuekisesaiza uye kana iwe uchizorora). Zvinoenderana neongororo ya2014, kudya mapuroteni ekesiini usati warara kunowedzera simba rekuzorora mangwanani anotevera. Ehezve, mamwe macalorie anopiswa mukati memitambo, asi 60-75% yemacalor anopiswa mukati mezuva - saka kana iwe uchida kurasikirwa uremu, funga mashandisiro esimba pazororo.

Cottage cheese inovandudza kurara

Cottage chizi ndeimwe yeiyo tryptophan-yakapfuma chikafu. Tryptophan iamino acid iyo inokubatsira iwe kurara zvirinani husiku uye zvakare inodzivirira kushaya hope, kushushikana, uye kusagadzikana.

Сurd inobatsira kuvaka mhasuru

Izvi zvinoitika munzira mbiri. Kutanga, nekuda kweprotein yayo yepamusoro uye yakaderera makabhohydrate zvemukati, izvo zvinowedzera padanho rekukura kwehomoni. Kechipiri, nekuda kwechakakosha calcium, izvo zvinowedzera testosterone mazinga. Zvese zvinhu zvinokubatsira iwe kuvaka mhasuru nekukurumidza.

Cottage cheese inobatsira kurasikirwa nemafuta

Zvigadzirwa zvemukaka, kusanganisira cottage cheese, iyo ine mapuroteni akawanda uye calcium, inobatsira kurasikirwa nemafuta nokukurumidza. Mune chidzidzo umo vatori vechikamu vaidya zvigadzirwa zvemukaka katatu pazuva, zvaive pachena kuti kurasikirwa kwemafuta kwakakurumidza kupfuura nguva dzose. Mukuwedzera, curd ine amino acid leucine, iyo inobatanidzwa mukupisa mafuta uye kuvaka mhasuru.

Contraindications

Nehurombo, hapana zvigadzirwa zvakakwana, iwe unofanirwa kufunga nezve njodzi dzinogona kuitika. Somuenzaniso, zvakadai se:

Kusashivirira kweumwe neumwe hakuwanzoitika, asi iyi sarudzo inofanirwa kutariswa.
Allergic maitiro. Iyo curd pachayo ndeye hypoallergenic, asi inogona kuve chinokonzeresa che "kurara" maitiro.
Itsvo chirwere. Yakanyanya munyu zvemukati (400 mg pa100 g pachiyero che500 mg / zuva) inogona kumutsa kuzvimba uye kudzokazve muvarwere vasingaperi.
Kufutisa. Uine dambudziko nehuremu, iwe unofanirwa kunyatsoongorora iwo macalorie zvemukati wechigadzirwa.

mhedziso

Chii chakanyanya kukosha? Cottage cheese zvechokwadi ndeyezvigadzirwa zvakanaka kune hutano uye chimiro, uye iwe unogona kudya curd chero nguva - zvese mangwanani uye manheru.