Iwe wakamboona kuti sarudzo dzako muiyo yogati yakakwira mumakore achangopfuura. ChiGiriki, skyr, mbudzi, cheese yakarohwa - marudzi ezvigadzirwa zvemukaka anoita seasingagumi. Iye zvino, iwe unogona kuwedzera imwe nyowani: quark. Kwete chizi chakanyanya uye kwete yogati, quark iri kuwedzera mukurumbira zvishoma nezvishoma sechinotsiva iyo yogati (kana cottage cheese kana cream cheese).
Kunyangwe ingave iri nyowani yekuwedzera kune masupamaketi, yakagara iri chikafu mudzimba dzeGerman. Saka iwe unofanirwa kusiya mudiwa wako wakawedzera-yakakora yeGreek yogati kuti uwane nzvimbo yechikafu chitsva ichi?
Chii chaizvo chinonzi cheese quark?
Iyo quark chikafu chakaoma kupinza pasi: chizi here? Ndiyo yogati here? Kurira kunoita madhadha here? Nehunyanzvi, iyo quark ndeye cheese yakapfava uye inopararira. Zvisinei, nekuda kwekugadzirwa kwayo, inowanzofananidzwa neyogati yakakora, yakafanana nechiGiriki kana skyr. Iyo inowanzofananidzwawo nekottage cheese, kunyange iyo isina lumpy texture.
Kugadzira quark, mukaka wakaitwa kuvava nekuwedzerwa kweasidhi unopisa kusvika wakwidibira uye wozosefa mabhakitiriya asati awedzerwa kuti awedzere kuvirisa lactose. Inobva yaitwa nguva dzose kudzivirira kuomesa uye kupa quark kukora kwayo, kutsetseka.
Kana iri kuravira kwayo, inogona kunyatsotsanangurwa se yakapfava uye isina kutapira kana kuvava, zvinoreva kuti haina spicy aftertaste yeyoghurt. Saka kana usiri fan of yoghurt kunze kwekunge yakanyikwa muuchi kuti idzore simba rayo rakavava, quark ingangove chinhu chako.
Quark zvinovaka muviri zvinobatsira kune vatambi
Nutritionally, iyo quark ine akati wandei akakosha.
Imwe kushumira (1 kapu) ye pure quark ine 4% mafuta ine zvingangoita zvinotevera:
- 120 makarori
- 14 gramu epuroteni
- 5 gramu emafuta
- 5 magiramu emafuta akazara
- 5 magiramu emacarbohydrates
- 0 g yezvokudya fiber
- 60 mg sodium
- 182 mg calcium
Imwe kushumira (1 kapu) ye pure quark ine 0% mafuta ine zvingangoita zvinotevera:
- 90 makarori
- 17 gramu epuroteni
- 0 g emafuta
- 0 magiramu emafuta akazara
- 6 magiramu emacarbohydrates
- 0 g yezvokudya fiber
- 60 mg sodium
- 201 mg calcium
Zvakakosha kucherechedza kumberi kuti ine chiyero chakafanana cheprotein seGreek kana skyr yogurt (kunyangwe mazinga achisiyana nemhando). Uye haisi chero mapuroteni. Has zvose zvinokosha amino acids, kusanganisira leucine, branched-chain amino acid, iyo inobatsira muhutano hweprotein synthesis.
Iyo yakanaka post-workout snack
Inogona kuve yakakura mapuroteni-packed snack sarudzo kana nzira yekudya kwako kwemuriwo kuti uwane kukwidziridzwa kweiyi macronutrient. Sezvo sainzi inoratidza kuti anosvika makumi matatu magiramu eprotein anogona kushandiswa nemuviri mushure mekuputika kwemaitiro ekupikisa kuwedzera chiyero chemhasuru protein synthesis (kureva, kuvaka mhasuru), quark yakakwira protein yemukati inoita kuti ive sarudzo yakanaka yekudya mushure me hard workout for batsira kugadzirisa tsandanyama dzako.
Chengetedza gut microbiome
Kuve chigadzirwa chakaviriswa, iyo quark inogona kubatsira kunatsiridza hutano hwematumbu nekuzadzwa kwebhakitiriya inobatsira. Kuve nehutano uye hwakasiyana gut microbiome zvechokwadi kunounza pamwe nayo mamwe mabhenefiti anosimudzira kuita.
Semuenzaniso, kazhinji kushandiswa kweprobiotics kunogona kuderedza mikana yekugumburwa kwegastrointestinal panguva yekurovedza muviri kwenguva refu uye, maererano nekuongorora mumagazini Nutrients, inogona kubatsira vatambi kuti wedzera immune immune yako kuitira kuti vasazobatwa nedzihwa.
Imwe ongororo yakawana kuti kudyiwa kwakanyanya kwezvakaviriswa zvemukaka kunogona kubatsira kuderedza kuwanda kweropa, iyo inobatsirawo kudzivirira hypertension. Izvo zvakati, isu hatisati taziva kana mhando dzebhakitiriya mu quark dzine hutano hwakafanana neiyo muyoghurt, kefir, kimchi, uye zvimwe zvikafu zvakaviriswa uye zvinwiwa.
Iine micronutrients yakawanda
Sechigadzirwa-chinovaka muviri, iyo quark ine huwandu hwakasiyana hwe calcium, vhitamini A, vhitamini D uye B mavhitaminzi iyo inobatsira mapfupa, iyo yose inogona kubatsira kugovera kune zvinovaka muviri zvinodiwa kune ani zvake anopedza nguva yakawanda ari pachigaro.
Mafuta ako ane hutano
Iwe haufanire kusarudza mafuta-isina quark pane yakazara mukaka quark. Tinotenda nesainzi, tiri kubvisa pfungwa yekuti tinofanira kugara kure nemafuta akazara mukaka, se4 muzana quark. Semuyenzaniso, tsvakiridzo mujenari Circulation yakawana kuti avo vaive nemazinga epamusoro ekutenderera kwemafuta eropa ane chekuita nekudya kwemukaka, paavhareji, vaive ne 46 muzana yakaderera njodzi yekuva nechirwere cheshuga pamusoro pemakore gumi nemashanu pane avo vane mazinga akaderera.
Imwe ongororo ichangoburwa kubva kuYunivhesiti yeTexas yakashuma kuti kutsiva 2 muzana yemazuva ese ekoriori yekudya kubva munyama-based saturated mafuta nemakori kubva mumukaka-based mafuta akazara akabatanidzwa 25 muzana yakaderera njodzi yehosha yemwoyo muvanhu 5.209 mumakore gumi.
Uye kunyangwe mashoma ekuwedzera macalorie auri kupinda mukudya kwako, sainzi inopokana kuti mafuta ari mumukaka anogona kubatsira, kwete kukuvadza, chiuno chako. Zvinogona kunge kuti iyo yakasarudzika yemhando yemafuta mumukaka ine zvishoma zvinokuvadza (uye kunyange zvinobatsira) zvinokonzeresa pamuviri. Mafuta ari mumukaka akadai se quark haafaniri kutya, asi sarudzo inosarudzwa nemutambi zvinoenderana nekudya kwavo kwese uye caloric zvinodiwa.
Lactose isingashiviriri inogona kuitora
Kana dumbu rako risiri fan of lactose, shuga inowanikwa mumukaka, quark cheese inogona kushivirirwa sezvo kuvirisa kuchiita. yakaderera mu lactose pane mukaka kuti zvive nyore kugaya. Nekudaro, kushivirira kwega kwega kunogona kusiyana, saka kumwe kuyedzwa kunodiwa kuti uone kana paine yakaipa mhedzisiro inomuka mushure mekuparadzira imwe quark pane toast.
Iwe unofanirwa sei kubatanidza quark cheese mukudya kwako?
Funga nezve quark semuchinjikwa pakati peGreek yogurt uye cottage cheese, saka zvisinei iwe unonakidzwa nezvokudya izvozvo, iwe uchafarira quark. Uye, sezvo inonaka iri munyoro, unogona kusarudza pakati pemunyu kana kutapira.
Imwe yedzakareruka nzira ndeyekuzvipunura kuti uwane tudyo sezvaungaita yogati; zvichida akaturikwa nzungu dzakachekwa, granola, kana kuti muchero. Asi mikana yacho inenge isingaperi: sanganisa mukati shakes uye sauces, irove mukati kupfeka Kuti ugadzire saradhi yakakora, dollop ne yakabikwa mbatatisi, tacos, mapani kana kunyange pizza, shandisa iyo mukanyiwa muffin, kurudzira mu tuna saladhi panzvimbo mayonesi kana kuwaridza pa toast kana bhegi rinoteverwa neyako yaunofarira zvinotapira kana zvinonaka zvekushongedza senge rakachekwa pear kana kuputa salmon.