Mumakore achangopfuura takaona kuwedzera kwezvigadzirwa zvine hutano. Zvese zviri zviviri zvinyoro zvakarohwa chizi uye yoga yoga zvave zvakakosha pakudya kwemangwanani uye masvutugadzike. Asi zvakafanana here?
Kunyangwe tichiwana akati wandei muzvitoro zvikuru, isu tinofanirwa kusarudza mavhezheni echisikigo, pasina shuga yakawedzerwa uye yakaderera mumafuta. Izvi zvichabatsira kuti mapuroteni ekudya ave makuru uye kutiita kuti tigutsikane kwenguva yakareba.
zvimwe chetezvo
Low-fat natural yoghurt uye low-fat whipped fresh cheese ine zvinhu zvakafanana. Zvakananga, pasteurized skimmed mukaka uye mukaka unovirisa. Naizvozvo, zvinovaka muviri zvakangofanana. Pamagiramu 100 ega ega echigadzirwa tinogona kuwana angangoita:
- Simba: 50 macalorie
- Mafuta: <0 gramu
- Saturated: <0 gramu
- Mapuroteni: 8-10 magiramu
- Carbohydrates: 3 gramu
- Shuga: 3 magiramu
- Munyu: 0 magiramu
- Calcium: 120 mg
Icho chinonyanya kukosha mune ese maviri ekutanga tsika angori akasiyana marudzi elactic acid mabhakitiriya:
- Fresh whipped cheese starter culture: sucrose, maltodextrins, lactic acid bacteria (Lactococcus lactis subsp. Lactis, Lactococcus lactis supsp. Cremoris), rennet.
- Yogurt starter tsika: Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus delbrueckii subsp. bulgaricus, Streptococcus thermophilus.
Ose ane huwandu hunokosha hwe vhitamini A. Mumagiramu makumi maviri nemasere chete inopa 28 mg yevhitamini A, inova 87% yehuwandu hwezuva nezuva hunokurudzirwa. Iyi vhitamini ine mafuta inonyungudika uye inonyanya kukosha pakuona kwako. Inotsigirawo immune system uye inobatsira kuchengetedza kuvimbika kwematishu mazhinji, akadai seganda, mapapu, uye matumbu.
Ndivo tsime rezvakasiyana-siyana antioxidants Vanodzivirira muviri kubva kumamorekuru asina kugadzikana anonzi ma free radicals. Kana iwo mazinga emahara radicals mumuviri wako akakwira zvakanyanya, zvinogona kukonzera kukuvara kwesero. Pamusoro pezvo, ine zvidiki zvecarotenoid antioxidants, kusanganisira lutein uye zeaxanthin, iyo inonyanya kukosha kune hutano hwemaziso.
Ose ari maviri anogadzirwa uchishandisa lactic acid mabhakitiriya anotanga tsika. Mamwe emhando dzebhakitiriya idzi probiotic, izvo zvine hushamwari mabhakitiriya anopa hutano hunobatsira. Semuyenzaniso, mamwe marudzi eLactobacillus anotsigira immune system nekudzikisira mhinduro yekuzvimba, nepo mamwe marudzi anosimudzira immune system yako kana akafumurwa nehutachiona. Zvisinei, sezvo kupisa kunouraya probiotics, zvinokurudzirwa kutarisa yogati kana itsva yakarohwa cheese ine "mhenyu uye inoshanda tsika" label, zvinoreva kuti chigadzirwa chine mhenyu probiotics.
Chezi itsva inorohwa sei?
Chekutanga, kirimu inobatwa nekupisa kuburikidza ne pasteurization kuuraya chero tupukanana tunogona ngozi. Ipapo lactic acid mabhakitiriya anounzwa, zvichiita kuti chizi chive zvishoma. Kubva ipapo, madonhwe emafuta ari mukrimu anoputsika kuita zviduku, madonhwe eunifomu, achigadzira chigadzirwa chakatsetseka.
Zvinowedzerwa zvakaita semhashu bhinzi chingamu uye carrageenan zvinokora chizi, kunyangwe zvakanakira kuongorora zvigadzirwa zvisina. Pakupedzisira, coagulation enzyme, inotorwa kubva kune chirimwa kana mhuka sosi, inosanganisirwa kuvandudza kusimba. Kazhinji, kurohwa kutsva cheese kunofanira kuva neinenge 33% mafuta uye isingasviki 55% mwando nekurema. Nekudaro, mune mamwe mabhureki, huwandu hwepamusoro kana hushoma hwemafuta hunogona kudikanwa.
Kusiyana
Sezvatakaona zvisati zvaitika kuti zvigadzirwa zvakafanana mune zvese zvigadzirwa, mutsauko mukuru uri mutsika yebhakitiriya iyo inoshandiswa se rennet mune yakarohwa chizi, uye iyo inobatsira kubvisa iyo mvura whey.
Paunenge uchigadzira kurova queso fresco, chinangwa ndechekubvisa yakawanda ye whey, zvichikonzera semi-solid texture. Iyo rennet inobatsira iyo yakasimba kudzika uye kusvina kunze mvura. Yogurt haingosanganisire nhanho yekudonha, kunyangwe ichigona kuitwa kana isu tichida kuwana yakakora yeGreek-style yogati. Muchiitiko ichi, iyo asidhi inogadzirwa panguva yekuvirisa paunenge uchigadzira yogurt inobatsira kuimisa uye kuburitsa chimiro chekupedzisira. Muchokwadi, zvinokwanisika kutora nzira yekudonhedza zvakanyanya ne yogurt, zvichikonzera izvo zvinowanzonzi labneh. Mamiriro ekupedzisira anogona kusiyanisa zvishoma zvichienderana nekureba kwaanodonhedzwa uye kana chero nzira yekumanikidza inoshandiswa kukurudzira maitiro.
Mumwe musiyano wekucherechedza ndewe mutengo. Kuve izvo zvakafanana zvinoshandiswa uye zvinovaka muviri, nyowani skim whipped cheese inowanzova yakachipa pane yogati. Kana iri dambudziko kuti tiwane chikafu chine hutano nemutengo wakakwira, tinogona kusarudza zvakachipa mune iyi nyaya. Tichawana chikafu chakafanana uye kuravira kunenge kwakafanana.
Ndezvipi zvine hutano?
Kunyange zvazvo musiyano mukuru pakati pezviviri zviri maitiro avo, zvinogona kutaurwa kuti hakuna munhu ane hutano kupfuura mumwe. Ose ane hupenyu hwesherufu hwakafanana uye anofanirwa kuiswa mufiriji kuchengetedza zvivakwa zvavo zvakanaka. Pamusoro pezvo, iwo akareruka uye anogutsa zvakanyanya chikafu, ndosaka achikurudzirwa mukudya kwekurasikirwa uremu, kuchengetedza, uye vatambi.
Imwe pfungwa yekufarira ndeyekuti iyo skimmed shanduro Kazhinji ivo havana lactose. Iyi imhando yeshuga inowanikwa muzvigadzirwa zvemukaka zvakaita semukaka, chizi, uye yogati. Zvakadaro, vamwe vanhu havakwanise kugaya shuga iyi uye vanonzi vane chirwere chinonzi lactose kutolerance, icho chinogona kukonzera zviratidzo zvakaita sekuputika, gasi uye manyoka. Sezvo kurohwa queso fresco ine isingasviki 2 gramu ye lactose pamagiramu 28 (uye vamwe havaiti), vanhu vane lactose kusagadzikana vangave vasina dambudziko nazvo.
Izvo zvinoenderana nemhando yekubika. iyo yatinoda kushandisa kusarudza shake nyowani kana yogati. Ichokwadi kuti vanogona kushandiswa zvakasiyana, asi pachava nemigumisiro iri nani kana tikasarudza yakarurama. Kugadzirwa kwekrimu kunoita kuti ive chinhu chakakurumbira mune zvese zvinotapira uye zvinonaka. Kunyangwe iyo inonyanya kushandiswa sekupararira pamabheji, crackers, uye toast, inowedzerwawo kune sandwich kuzadza kana yakabikwa mbatatisi, pamwe nekrimu dips. Inogona kubatanidzwa nesaumoni inosvuta sechikafu chinonaka kana kupinda. Uyezve, yakakurumbira kune cheesecake uye mamwe madhigirii akafanana akakodzera uye ane hutano brownies uye makiki.