Ipa mhosva pane yayo yakachenuruka, lumpy texture, asi cottage cheese inowana rap yakaipa. Zvakafanana neruvengo rweBrussels inomera, chikafu ichi chinowanzoregeredzwa uye chisingakosheswi. Asi usarega mapundu achikuita kuti uve neshungu. Cottage cheese yakakanyiwa ne curd, iyo ine boka rezvakanakira.
Zvine zvishoma mumakoriyumu, cottage cheese inzvimbo yakasimba yezvokudya zvinokosha zvakadai secalcium neprotein (pakati pe20 ne28 gramu pamukombe. Izvi zvinoita kuti zvive zvakanaka kune chero munhu anoverenga macalorie kana kutevera macros avo.
Dzidza nezvezvakanakira cottage cheese (inowanikwa kuMercadona)
Mira! Usati wamhanya pasi pemukaka wemukaka, ramba uchifunga kuti hazvisi zvese zvigadzirwa zvinogadzirwa zvakaenzana. Ndinokurudzira kuti utore marudzi ekottage cheese nawo mafuta mashoma (pakati pe2 ne3 magiramu pakushumira), dzivisa zvinowedzera (kunyanya shuga yakawedzerwa) uye tenga zvigadzirwa Organic pazvinogoneka.
Gara uchitarisa chikafu chekudya chekudya. sodium. Cottage cheese inowanzova yakakwira musodium: 1 kapu inogona kuva ne900 milligrams, kana inodarika chikamu chimwe muzvitatu cheAmerican Heart Association inokurudzirwa zuva rega rega. Saka, enzanisa mhando uye sarudza iyo ine munyu mushoma. Kudya hafu yekushumira kunogonawo kubatsira nekutonga kwe sodium.
Uye kunyange zvazvo inonaka zvikuru nemichero yekudya kwemangwanani kana snack, cottage cheese inonyanya kushandiswa kupfuura zvaungafunga. Kubva frittatas kusvika oat makeke uye sipinashi artichoke dips. Pane nzira dzisingaverengeki dzekubatanidza ichi chizi chine cream, unogona kuviga zvachose kunaka uye magadzirirwo pakati pezvimwe zvinongedzo kana izvo zvinokodzera kuravira kwako zvirinani.
Wakagadzirira kupa cottage cheese mukana wakanaka? Kurongedza mapuroteni akawanda sezamu rehuku (27 magiramu) ese aya mabikirwo anovimbiswa kushandura pfungwa dzako pamusoro peichi chigadzirwa chemukaka chakashongedzwa.
Cottage cheese nenzungu ruomba uye chokoreti
Iyi ndiro yeChocolate Peanut Butter Flavored Cottage Cheese inonaka sepudding.
- Maoriro: 327
- Mapuroteni: 35 gramu
Ndiani asingadi kusanganiswa kwepeanut butter uye chokoreti? Ichi chikafu chinotapira chinotakura mapuroteni (anokwana magiramu makumi matatu neshanu pakushumira) nekuda kwekusanganiswa kwekottage cheese uye protein powder. Pamaminetsi mashanu chete kubva pakugadzirira kusvika pandiro, inokurumidza uye iri nyore post-gym muscle-building snack, kunyanya pamazuva ekudzidzisa simba.
Kaviri Yakabikwa Yakakwira Protein Inotapira Potato
- Maoriro: 221
- Mapuroteni: 27 gramu
Kana iwe uchitsvaga divi rinotapira uye rinonaka, usatarise kupfuura kaviri yakabikwa mbatatisi. Iyi ine kaviri cheese, yakaderera-mafuta cheddar uye cottage cheese, kaviri kunakidza uye kunaka. Uye kunyangwe iyi vhezheni ine hutano inonaka senge mbatatisi ine mafuta, inongove nemagiramu mana pabhatata.
Chizi nemuriwo zvakapararira pazvimedu
Kwete yako yepakati cheese uye crackers, iyi recipe yakazara nehuwandu hwezuva hwefiber uye mapuroteni.
- Maoriro: 498
- Mapuroteni: 51 gramu
Iyi snack yakapfava inoisa twist pane yako yechinyakare chizi uye crackers, kutsiva cheddar uye gouda nekottage cheese. Kuzadza zvakakwana kushanda sekudya kwemasikati kwakareruka, iyi combo inopa 24 magiramu efiber kubva mumiriwo mitsva uye 51 magiramu emapuroteni.
Chikamu chakanakisisa? Hapana kubika kunodiwa. Ingocheka bhero mhiripiri, karoti, uye mamwe matanda ecelery uye uzvikande mundiro yako yekottage cheese. Kuti uwedzere kuzadza faibha, shandisa zviyo zvezviyo zvekunyudza.
Howa uye tomato omelette
Iyi cheese omelet inotakura matani eprotein nekuda kwekuwedzera kwekottage cheese.
- Maoriro: 249
- Mapuroteni: 36 gramu
Yakatakurwa nenyama howa uye matomatisi ane muto, iyi yakaderera-calori omelet ndiyo nzira yakakwana yekutanga zuva rako. Pakati pemazai uye cottage cheese, inotakura simba reprotein punch ye 36 gramu pakushanda. Ndiyo mapuroteni akawanda kupfuura aungawana kubva pakudya mamwe machizi, seAmerican neSwitzerland, ayo anongopa 4 magiramu uye 8 magiramu emapuroteni, zvichiteerana. Kuti utaure, hafu yekapu yepasi-fat cottage cheese ine 7 gramu ye macro.
Turkey uye cheese scramble
Ichi chikafu chemangwanani chikashama chine mapuroteni matatu emagetsi: mazai, turkey, uye cottage cheese.
- Maoriro: 236
- Mapuroteni: 34 gramu
Ichi chakapfava asi chinogutsa chinoda mazai chete, cottage cheese, uye turkey. Yakaderera mumafuta uye yakaderera mucarbs (chete 8 magiramu uye 6 magiramu, zvichiteerana), ichi chikafu chine mapuroteni chine zero fiber, saka ive shuwa yekuchibatanidza nechingwa chegorosi kana mimwe michero.
Protein pancakes nekottage cheese
Iwe haungamboziva kuti mapanike anogona kugadzirwa nekottage cheese.
- Maoriro: 306
- Mapuroteni: 25 gramu
Haufariri kugadzirwa kwekottage cheese? Iyi yakakwira protein pancake recipe ndeyenyu. Cottage cheese inosanganiswa kana yakasanganiswa neoat, mazai, uye vanilla yakatorwa kuti iite bundu rakatsetseka. Saka iwe unowana mapuroteni ese uye calcium pasina mapundu.
lasagna yakaonda
Ichi chiedza lasagna chinotsiva ricotta nemafuta-isina cottage cheese.
- Maoriro: 274
- Mapuroteni: 26 gramu
Mafuta-isina cottage cheese inoshanda sechinhu chinotsiva ricotta mune iyi yakaderera-calori, lasagna inodzorwa necarb. Kana ichienzaniswa neyekare yelasagna, ine mafuta akapetwa kanomwe uye sodium yakapetwa kana, iyi vhezheni yakareruka yekumba ichine zvese zvinongedzo zvaunoda: nyama yepasi (turkey), matomatisi, uye mozzarella, pamwe nezvimwe zvishoma. utano - sepinashi uye howa.