A cikin 'yan shekarun nan mun sami bunƙasa a cikin samfuran koshin lafiya. Dukansu cuku mai tsami da yogurt na halitta sun zama mahimmanci don karin kumallo da abun ciye-ciye. Amma su daya ne?
Ko da yake mun sami nau'o'i da yawa a manyan kantunan, dole ne mu zaɓi nau'ikan halitta, ba tare da ƙara sukari ba da ƙarancin mai. Wannan zai taimaka shan furotin ya zama mafi girma kuma ya sa mu gamsu na tsawon lokaci.
guda sinadaran
Yogurt na halitta mai ƙarancin kitse da cuku mai ƙanƙara amma bulala mai ƙaranci sun ƙunshi sinadarai iri ɗaya. Musamman, madarar da aka yayyafa da ita da madara. Saboda haka, ƙimar abinci mai gina jiki kusan iri ɗaya ne. Ga kowane gram 100 na samfurin za mu iya samun kusan:
- Makamashi: 50 adadin kuzari
- Fat: <0g
- Cikakken: <0g
- Sunadarai: gram 8-10
- Carbohydrates: 3 grams
- Sugar: 3 grams
- gishiri: 0 g
- Alli: 120 MG
Babban sashi a cikin al'adun masu farawa shine kawai nau'ikan kwayoyin lactic acid daban-daban:
- Fresh Amma Amma Amma Amma Amma Tushen Al'ada: Sucrose, maltodextrins, Lactic acid kwayoyin cuta (Lactococcus lactis subsp. Lactis, Lactococcus lactis supsp. Cremoris), rennet.
- Al'adar fara Yogurt: Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus delbrueckii subsp. bulgaricus, streptococcus thermophilus.
Dukansu sun ƙunshi adadi mai mahimmanci bitamin A. A cikin gram 28 kawai yana ba da 87 MG na bitamin A, wanda shine kashi 10% na ƙimar yau da kullun da aka ba da shawarar. Wannan bitamin yana da mai narkewa kuma yana da mahimmanci musamman ga hangen nesa. Hakanan yana tallafawa tsarin rigakafi kuma yana taimakawa kare mutuncin kyallen takarda da yawa, kamar fata, huhu, da hanji.
Su ne tushen iri-iri antioxidants Suna kare jiki daga m kwayoyin da ake kira free radicals. Lokacin da matakan free radicals a cikin jikin ku suka yi yawa, zai iya haifar da lalacewar cell. Bugu da ƙari, ya ƙunshi ƙananan ƙwayoyin carotenoid antioxidants, ciki har da lutein da zeaxanthin, waɗanda ke da mahimmanci ga lafiyar ido.
Dukansu an yi su ta hanyar amfani da al'adar farawa na kwayoyin lactic acid. Wasu daga cikin wadannan nau'ikan kwayoyin cuta sune maganin rigakafi, waxanda suke da abokantaka da kwayoyin cuta masu ba da fa'idar kiwon lafiya. Misali, wasu nau'in Lactobacillus suna tallafawa tsarin rigakafi ta hanyar rage amsawar kumburi, yayin da wasu nau'ikan ke haɓaka tsarin garkuwar jikin ku lokacin kamuwa da cuta. Duk da haka, tun da dumama yana kashe probiotics, ana bada shawarar neman yogurt ko cuku mai tsami tare da lakabin "al'adu masu rai da aiki", wanda ke nufin cewa samfurin ya ƙunshi probiotics masu rai.
Ta yaya ake yin cuku mai tsami?
Na farko, kirim ɗin zafi ne da ake kula da shi ta hanyar pasteurization don kashe duk wasu ƙwayoyin cuta masu haɗari. Sannan ana shigar da kwayoyin cutar lactic acid, suna sanya cuku dan tsami. Daga can, ɗigon kitsen mai a cikin kirim ya karye zuwa ƙananan ƙananan ɗigon ruwa, samar da samfurin santsi.
Abubuwan da ake daɗawa irin su ƙoshin wake da carrageenan suna kauri cuku, kodayake manufa ita ce duba samfuran da ba su ɗauke da shi ba. A ƙarshe, an haɗa wani enzyme coagulation, wanda aka samo daga shuka ko tushen dabba, don inganta ƙarfi. Yawanci, cuku mai tsami ya kamata ya ƙunshi aƙalla mai 33% kuma ƙasa da 55% danshi ta nauyi. Koyaya, a wasu samfuran, ana iya buƙatar abun ciki mai girma ko ƙasa da ƙasa.
Differences
Kamar yadda muka gani a baya cewa sinadaran iri ɗaya ne a cikin samfuran biyu, babban bambanci ya ta'allaka ne a cikin al'adun ƙwayoyin cuta waɗanda ake amfani da su azaman rennet a cikin cuku mai tsayi, kuma hakan yana taimakawa wajen kawar da ruwan whey.
Lokacin yin bulala queso fresco, makasudin shine a zubar da yawancin whey, yana haifar da a Semi-m rubutu. Renet yana taimaka wa daskararrun daskararru da matse ruwan. Yogurt ba lallai ba ne ya haɗa da matakin magudanar ruwa, kodayake ana iya yin hakan idan muna son samun yogurt mai kauri irin na Girka. A wannan yanayin, acid da aka samar a lokacin fermentation yayin yin yogurt yana taimakawa wajen kafa shi da kuma samar da rubutun karshe. A gaskiya ma, yana yiwuwa a dauki tsarin zubar da ruwa har ma da yoghurt, wanda ya haifar da abin da ake kira labneh sau da yawa. Rubutun ƙarshe na iya bambanta dan kadan dangane da tsawon lokacin da aka zubar da shi kuma idan an yi amfani da kowane nau'i na matsa lamba don motsa tsarin.
Wani bambancin lura shine farashi. Kasancewar sinadirai iri ɗaya da ƙimar abinci mai gina jiki, cuku mai ɗanɗano mai ɗanɗano yawanci ya fi yoghur arha. Idan matsala ce a gare mu don siyan abinci mai lafiya tare da ɗan ƙaramin farashi, za mu iya zaɓar mafi arha a cikin wannan yanayin. Za mu sami sinadarai iri ɗaya kuma dandano kusan iri ɗaya ne.
Wanne ya fi lafiya?
Ko da yake babban bambancin da ke tsakanin su biyun shi ne nasu, amma ana iya cewa babu wanda ya fi sauran lafiya. Dukansu biyun suna da irin wannan rayuwar rayuwa kuma dole ne a sanya su a cikin firiji don kula da kadarorin su yadda ya kamata. Bugu da ƙari, suna da haske da abinci mai gamsarwa sosai, wanda shine dalilin da ya sa aka ba da shawarar a cikin abinci don asarar nauyi, kiyayewa, da 'yan wasa.
Wani batu a cikin ni'ima shi ne cewa skimmed versions Ba su yawanci ƙunshi lactose ba. Wannan nau'in sukari ne da ake samu a cikin kayan kiwo kamar madara, cuku, da yogurt. Sai dai wasu mutane ba za su iya narkar da wannan sikari ba, kuma an ce suna da wata cuta da ake kira lactose inlerance, wanda zai iya haifar da alamomi kamar kumburin ciki, gas da gudawa. Tun da bulala queso fresco ya ƙunshi ƙasa da gram 2 na lactose a kowace gram 28 (kuma wasu ba sa), mutanen da ke da rashin haƙuri na lactose bazai sami matsala tare da shi ba.
Zai dogara da nau'in girke-girke. da muke so mu yi amfani da su don zaɓar sabon shake ko yogurt. Gaskiya ne cewa ana iya amfani da su tare, amma za a sami sakamako mafi kyau idan muka zaɓi wanda ya dace. Rubutun kirim ɗin ya sa ya zama sanannen sinadari a cikin jita-jita masu daɗi da masu daɗi. Ko da yake ana amfani da shi da farko a matsayin shimfidawa akan jakunkuna, busassun, da gasasshen, ana kuma ƙara shi a cikin gurasar sandwich ko dankalin da aka gasa, da kuma dips mai tsami. Ana iya haɗa shi da kifi mai kyafaffen a matsayin mai dadi mai dadi ko shigarwa. Bugu da ƙari, ya shahara ga cheesecakes da sauran kayan zaki kamar dacewa da lafiyayyen brownies da kukis.