Ephansi fat cottage shizi: okuqukethwe kwama-kilojoule 100 grams ngasinye. Cottage shizi nge ukhilimu omuncu: okuqukethwe kwama-kilojoule 100 grams ngasinye. Amadombolo nge cottage shizi: okuqukethwe kwama-kilojoule 100 grams ngasinye

Okwamanje zithandwa kakhulu engxenyeni lensikazi labantu lisebenzisa uhlelo wezokudla, kanye ikhalori ongaphakeme futhi ephansi fat ukudla, ngoba izintokazi, abukhali izitayela fashion emkhakheni ubuhle kanye nezemidlalo, zama ukunakekela impilo kanye shape, unakekele kakhulu ngokubukeka kwabo. Ngoba kufike umuntu mumbe ewusizo kakhulu futhi okumnandi ukudla izaqheqhe libhekisela.

Kusukela ezikhathini zasendulo, kuba umkhiqizo ozithandayo wezizwe eziningi zaseYurophu. Quark has ukunambitheka hhayi kuphela kakhulu, kodwa futhi izakhiwo ezuzisayo ngoba iqukethe wonke amavithamini namaminerali adingwa umzimba womuntu. Zikhona izindlela eziningi ne ukwengeza lo mkhiqizo, kanye cottage shizi indlela yokudla ehambisana nempilo ngoba abantu abaningi bazi ukuthi kulabo bantu uhlushwa ukukhuluphala, cottage shizi ayisithako ephelele.

Curd iphathelene imikhiqizo yobisi isibilile, abe ikhalori okuqukethwe ongaphakeme futhi etholwe namachibi nge decanting okwalandela ubisi whey. Ngokusho okuqukethwe kilojoule ushizi luhlukaniswe izikhundla ezilandelayo:

• ongaphakeme amafutha cottage shizi (okuqukethwe kwama-kilojoule angu amagremu 100 - 70 kcal amafutha okuqukethwe 1.8%);
• izaqheqhe amafutha (232 kcal, 19 - 23% fat);
• ngokugqamile (159 kcal futhi 4 - 18% fat).

Ukwakheka ushizi

Ukwakheka kuhlanganisa okungezona amafutha cottage shizi, amavithamini eziningi ezibalulekile mayelana nomzimba womuntu (RR, N, D, C no-B amavithamini) kanye namaminerali - sasekhaya, selenium, i-phosphorus, i-potassium, ithusi, zinc, magnesium, insimbi ne-calcium. okuqukethwe Olinganiselayo izakhi kunomthelela ubuhle nokwenziwa zabo emzimbeni.

I amakhemikhali ukwakheka ushizi shazi:

• Phosphorus 27.5%;
• PP - 16.0%;
• B1 - 2.7%;
• B2 - 16.7%;
• Magnesium - 6%;
• Potassium - 4.5%;
• Iron - 2.5%;
• Sodium - 3.2%.

Naphezu kweqiniso lokuthi indlela yokwakheka lo mkhiqizo amumethe umsoco, kucatshangwa ukuthi fat umnyuziki cottage shizi akuyona zikusize kuba fat and ikhalori emzabalazweni. izithasiselo ehlukahlukene kuthinte Umbuso ukudla kanye ikhalori. abakhiqizi abaningi bathanda ukudambisa izaqheqhe umkhiqizo kanye inkathi, ngakho ukudla okuphelele okunempilo hhayi ukuthenga amangqanga nge fillers, nezivimbelakuvunda, udayi, izithelo, amajikijolo, ushokoledi, akwazi ukulimaza nomzimba ngaphezu aphansi amafutha cottage shizi no ukuntula amavithamini.

izakhiwo ewusizo izaqheqhe

Cottage shizi amafutha ongaphakeme, kilojoule amagremu 100 okuyinto 70 kcal, futhi okuqukethwe amaprotheni - 18-25 g, iyithuluzi elihle ekulweni isisindo okweqile kanye dinner efanelekayo kulabo unesithakazelo ukuqina.

Curd iqukethe potassium ne-calcium, oluqinisa imithambo yegazi, okunenzuzo ukuba uqwanga bone izicubu, laba kanjani nesandla ekuvimbeleni isifo sokuqina kwemithambo yegazi, ukukhumuzeka kwamathambo kanye arthritis, ukuvimbela caries zamazinyo, izinwele ziyaqothuka nezinzipho, ngcono isikhumba ukubukeka.

Amaphrotheni atholakala cottage shizi, igcina yemisipha.

Curd kufanele kufakwe ekudleni ngoba iqukethe izinto - amino acid methionine futhi tryptophan - ikhono ekulinganiseni isimiso sezinzwa futhi ehilelekile hematopoiesis.

Okuphansi amafutha cottage shizi kufanelekile iziguli kolwelwesi kanye nezilonda, ke abathathi hlangothi ukunambitheka omuncu, ngakho musa obulimaza.

Cottage shizi zingahlanganiswa kunoma imiphi eminye imikhiqizo.

izakhiwo okuyingozi kanye contraindications

Naphezu angasetshenziswa, kubalulekile ukuba acabangele ukuthi inani lansuku zonke ukusetshenziswa cottage shizi - 400 amagremu ngosuku, ngeviki - akukho izikhathi ezingaphezu kuka-4 ngesonto, ikakhulukazi njengoba amafutha cottage shizi, kilojoule amagremu 100 okuyinto 230 kilojoule, kuthuthukisa cholesterol, futhi-ke esabisa ukukhuluphala kanye isifo sokuqina kwemithambo yegazi.

I ngokweqile kwalo mkhiqizo in amaprotheni umzimba kubathinta kabi nezinso.

Kuyadingeka ukuba unake okukhethekile impilo eshalofini we cottage shizi, ngoba ngokushesha buthelela amagciwane ayingozi futhi E. coli.

Kungcono ukufunda indlela ukupheka cottage shizi (okuqukethwe kwama-kilojoule angu amagremu 100 - 180-260 kcal), kusukela kokuyithenga esitolo noma emakethe, asikwazi qiniseka quality yayo futhi freshness.

Cottage shizi: indlela ukulungiselela

1. Indlela yokuqala esheshayo. Ukulungisa ushizi ekhaya asebenzise okungenani isikhathi, kudingeka 1 ilitha ubisi, 3 tbsp. l. kalamula kanye amahora 0.5. l. usawoti. Okokuqala sidinga ukuncibilikisa usawoti ubisi. Khona ubisi kulethwa ngamathumba, kodwa musa ubilise. Susa kusuka ukushisa, unezela kalamula uhlanganise kancane. Ubisi ngokushesha uqala ukuba ukushwaqa futhi ihlule. Uma ufuna ukunambitheka alube, ungakwazi ukwengeza 1 tbsp. l. ukhilimu esindayo. Prostelit e ithawula isitsha waffle noma gauze, ukubeka ingxube izaqheqhe. Ngomusa tie isikhwama ne ngxube hang phezu epanini noma isitsha, bevumela ketshezi sokukhipha. The eside iphelela serum, nzima futhi luthe ukuqina, uthola ushizi. Ukuze friable futhi ushizi othambile, kufanele igcinwe phakathi nemizuzu engu-45 ihora.
2. Ngokuhamba ibanga elide - ukulungiselela okuzenzela cottage shizi nge kefir. Ukuze uqale ukulungiselela yogurt, ubisi ukubeka endaweni efudumele for 3-4 izinsuku, futhi okomhlatshelo acidification ngokushesha kudingeka nibeke isiqephu esinkwa se-rye. Yibe usubhala okugeza amanzi, lapho epanini ibekwe ne-yogurt evuthayo kuze kube yilapho mass ushizi. Khona-ke, ingxube kwaphumela kumele ungene ngesihlungo noma gauze futhi hang phezu izitsha nkinga whey.
3. Cold ukulungiselela indlela ungachazwa ukuthi yogurt ibekwe ezinsukwini ezimbalwa (3-4) efrijini, futhi ngemva shift on the gauze kanye serum decanted.

Cottage shizi nge ukhilimu omuncu futhi amadombolo nge cottage shizi

Serum ingasetshenziswa ngokwenza amakhekhe, hashi.

Cottage shizi kufanelekile ezihlukahlukene izitsha, kungashiwo kudliwa uju, ukhilimu omuncu, izithelo kanye amajikijolo, ujamu, amantongomane imifino. Luhle ngokugcwalisa lesi amadombolo, amakhekhe, Muffin, namabhanisi, njengenhlangano isithako for pancake, sandwich, ubhontshisi.

Cottage shizi no ukhilimu omuncu (okuqukethwe kwama-kilojoule angu amagremu 100 mayelana 110-140 kcal) - one of the inhlanganisela ezifanele kakhulu.

Enye yezindlela ethandwa kakhulu ukusebenzisa ingxube izaqheqhe cottage shizi nge ukhilimu omuncu. Ukuze uthole ikhalori engenawo amafutha cottage shizi nge ukhilimu omuncu, odinga ukukwazi: ukhilimu omuncu 10-15% 100 g - 100 kcal okungukuthi, Ngakho-ke, uma okuqukethwe amanoni 20-30%, futhi ukubaluleka caloric luyanda 200-300 kilojoule.

Kumele kukhunjulwe, ukuthi amafutha ukhilimu omuncu kungcono ukuhlanganisa ephansi fat cottage shizi, futhi okuphambene nalokho. Futhi uma othile uthanda ukudla ushizi ne izithasiselo ngesimo izithelo ezomisiwe noma nemifino eminingi, nati, uju, kubalulekile ukuba acabangele okuqukethwe kwabo kwama-kilojoule ngokwehlukile.

Amadombolo nge curd (ikhalori 100 igramu ngamunye - mayelana 203 kcal) - nayo ngempela amangalelwe isidlo. Liyakushintsha kanje:

1. Amantshu amaqanda (3 PC.) Engeza ingcosana usawoti ugovuze, engeza 100 g amanzi kanye ubisi, ukuhlanganisa 5-6 art. l. ufulawa, ukwandisa ubukhulu bayo, uma kunesidingo, ngoba inhlama kufanele kube eqinile. Uxove inhlama, wakufaka efrijini kuze kuphele isigamu sehora, amboze ne ucwecwe noma lid.
2. Ngalesi sikhathi, lungiselela ukugcwaliswa. I-cottage shizi (1 tbsp.) Engeza 1 Iqanda isikhuphasha, 1-2 tbsp. l. ushukela 1 tbsp. l. bhotela elicibilikile, uhlanganise kahle ukuncibilikisa ushukela.
3. Hlukanisa inhlama ibe 3-4 izingxenye, Roll plait obukhulu, sinqume namanje ukuba izingxenye ezincane ezimbalwa. Ucezu umqulu ufulawa, Roll it out, ukubeka ukugcwaliswa phezu imiphetho, uyimpumputhe.
4. amadombolo Kwakheka iphonswe amanzi abilayo, sipheke ukushisa low imizuzu 15-20.

Ukuze ukuvilapha kakhulu, ungakwazi lungiselela amadombolo lazy ne cottage shizi.

Ukuze wenze lokhu, 250 g ushizi Xuba 1 egg, engeza ingcosana usawoti, ushukela 2 h. L., Govuza, ngeza 3 tbsp. l. impuqumpuqu futhi uhlanganise kahle kuze abushelelezi. Unikezele ngezinsizakalo a ubukhulu isoseji plait ka 1-1.5 cm kusukela inhlama kwakhiwa, uthathe cubes msila. Ngo amanzi abilayo, engeza ingcosana kancane usawoti, izingxenye 0.5. L. ushukela cubes futhi kwakhiwa. Pheka phezu emlilweni ophansi cishe imizuzu engu-5.

Ngaphambi sikhonza, engeza ibhotela ukhilimu omuncu.

Kufanele kuqashelwe ukuthi i-kulungiselelwa lokhu isidlo kungathatha ephansi fat cottage shizi, ama-calories 100 grams ngasinye - 70-80 kcal.

izitsha zokudla nge ushizi

1. Smoothies - indlela yokudla ehambisana nempilo kuhle ethandwa. Ukuze-ke kuyodingeka ukulungiselela: cottage shizi - 70 g, banana eqandisiwe kanye amajikijolo (sitrobheli, cherry noma okusajingijolo) - 150 g orange juice - 0.5 v. Zonke izithako gaya blender. Kungcono ukusebenzisa ephansi fat cottage shizi, kilojoule amagremu 100 - kilojoule 70. Calorie izitsha 100 g ngalinye - 280 kcal.
2. Vegetable isaladi nge ushizi: pepper - 100 g, amalikhi, amafutha ongaphakeme cottage shizi (100 g e caloric - 70 kcal) - 200, 2 tbsp. l ukhilimu nge-slide, emnyama (ukunambitha). Pepper kanye no-anyanisi cut, azihlanganise ukhilimu ushizi, inkathi emnyama ukhilimu omuncu. Ngo-calories - 102 kilojoule.
3. Cottage shizi kuyinto Ethiopia - isidlo sokuqala ukuthi ungakwazi ulungiselela ushintsho. Ukuze wenze lokhu, mix izaqheqhe (okuqukethwe kwama-kilojoule angu amagremu 100 - 70 kcal) - 450 g 1 clove garlic, futhi phansi clove (0.5 tsp ..) Futhi ithunyelwa esiqandisini. Fry onion (40g), ginger (1 tbsp. L.), 2 clove elincane garlic kanye pepper. Lapho u-anyanisi kunjengegolide, engeza 900 amagremu of isipinashi kanye gazinga kuze kuthambe. Khama amafutha u hlanganise cottage shizi. Ngo-calories - 210 kilojoule.

Bon appétit!