Yibeke ityala kwibala layo, i-lumpy texture, kodwa i-cottage cheese ifumana i-rap embi. Ngokufana nokuzonda amahlumela aseBrussels, oku kutya kudla ngokungahoywa kwaye kungaxatyiswa. Kodwa musa ukuvumela amaqhuma akwenze ube buhlungu. I-Cottage cheese ifakwe kwi-curd, eneenzuzo ezininzi.
Ngokwentelekiso ephantsi kweekhalori, i-cottage cheese ngumthombo oqinileyo wezondlo eziyimfuneko ezifana nekhalsiyam kunye neprotheni (phakathi kwe-20 kunye ne-28 grams ngekomityi nganye. Loo nto yenza ukuba ilungele nabani na ukubala iikhalori okanye ukulandelela ii-macros zabo.
Funda malunga noncedo lwecottage cheese (efumaneka eMercadona)
Yima! Ngaphambi kokuba uqhube phantsi kwi-aisle yobisi, khumbula ukuba ayizizo zonke iimveliso ezenziwe ngokulinganayo. Ndikucebisa ukuba ufumane iintlobo ze-cottage cheese kunye amafutha amancinci (phakathi kwe-2 kunye ne-3 grams ngokuphakelayo), ziphephe izongezo (ingakumbi iswekile eyongezelelweyo) kwaye uthenge iimveliso eziphilayo xa kunokwenzeka.
Soloko ujonga ileyibhile yesondlo somxholo wesondlo. sodium. I-Cottage cheese ithande ukuba phezulu kwi-sodium: i-1 ikomityi ingaba ne-900 milligrams, okanye ngaphezulu kwesithathu sesibonelelo semihla ngemihla esicetyiswayo se-American Heart Association. Ke, thelekisa iibrendi kwaye ukhethe leyo enetyuwa encinci. Ukutya isiqingatha sokukhonza kunokunceda nolawulo lwesodium.
Kwaye ngelixa inambitha kakhulu ngeziqhamo kwisidlo sakusasa okanye i-snack, i-cottage cheese ininzi kakhulu kunokuba unokucinga. Ukusuka kwifrittatas ukuya kwi-oat cakes kunye nespinatshi artichoke dips. Kukho iindlela ezingenakubalwa zokufaka esi sishizi sikhrimu, unokusifihla ngokupheleleyo incasa kunye nokuthungwa phakathi kwezinye izithako ukuba ifanelana nencasa yakho ngcono.
Ulungele ukunika i-cottage cheese ithuba elifanelekileyo? Ukupakisha iprotheni eninzi njengenkukhu yenkukhu (i-27 grams) zonke ezi ndlela zokupheka ziqinisekisiwe ukuba zitshintshe ingqondo yakho malunga nale mveliso yobisi engaphantsi.
I-Cottage cheese kunye nebhotela ye-peanut kunye netshokolethi
Esi sitya seTsokholethi yePeanut Butter Flavored Cottage Cheese simnandi njengepudding.
- Iikhalori: 327
- Iiprotheni: 35 gram
Ngubani ongayithandiyo indibaniselwano yebhotolo yamandongomane kunye netshokholethi? Esi sidlo esimnandi se-snack sipakisha kwiprotheni (i-35 grams ye-gram nganye ngokukhonza) ngenxa yomxube we-cottage cheese kunye neprotheyini yomgubo. Kwimizuzu nje emihlanu ukusuka kulungiselelo ukuya kwipleyiti, yinto ekhawulezayo nefanelekileyo yokwakha izihlunu emva kokuzilolonga, ngakumbi ngeentsuku zoqeqesho lwamandla.
Yintoni ephambeneyo malunga nebhotolo yamandongomane yeMercadona?
Kabini Baked High Protein Sweet Potato
- Iikhalori: 221
- Iiprotheni: 27 gram
Ukuba ujonge icala eliswiti nelimnandi, ungajongi ngaphaya kwebhatata ebhakwe kabini. Lo une-cheese ephindwe kabini, i-cheddar ephantsi kunye ne-cottage cheese, ngokuphindwe kabini i-flavour kunye nomgangatho. Kwaye nangona olu guqulelo lusempilweni lunencasa nje njengebhatata ezityebileyo, ineegram ezi-4 kuphela kwibhatata nganye.
Itshizi kunye nemifuno zisasazwa kwii-crackers
Hayi i-cheese yakho ephakathi kunye ne-crackers, le recipe igcwele i-fiber kunye neprotheni yosuku.
- Iikhalori: 498
- Iiprotheni: 51 gram
Le snack elula ibeka i-twist kwi-cheese yakho yendabuko kunye ne-crackers, ithatha indawo ye-cheddar kunye ne-gouda kunye ne-cottage cheese. Ukuzalisa ngokwaneleyo ukuba usebenze njengesidlo sasemini esilula, le combo inika i-24 grams yefiber kwimifuno emitsha kunye ne-51 grams yeprotheni.
Inxalenye engcono? Akukho kupheka okufunekayo. Mane unqumle intsimbi yepepper, i-karoti, kunye neentonga ze-celery kwaye uziphose kwisitya sakho se-cottage cheese. Ukuzalisa ngakumbi ifayibha, sebenzisa ii-crackers ezipheleleyo zokudipha.
I-omelet ye-mushroom kunye ne-tomato
Le omelet ye-cheese ipakisha iitoni zeprotheni ngokubonga ukongezwa kwe-cottage cheese.
- Iikhalori: 249
- Iiprotheni: 36 gram
Elayishwe ngamakhowa anenyama kunye neetamatato ezinamanzi, le omelet enekhalori ephantsi yindlela efanelekileyo yokuqala usuku lwakho. Phakathi kwamaqanda kunye ne-cottage cheese, ipakisha iprotheyini enamandla ye-36 grams ngokukhonza. Yiprotheyini eninzi kakhulu kunokuba ungayifumana ngokutya ezinye iitshizi, njenge-American kunye ne-Swiss, ezibonelela kuphela nge-4 grams kunye ne-8 grams yeprotheni, ngokulandelelanayo. Ukubhekisela, isiqingatha sekomityi ye-fat-fat cottage cheese ine-7 grams ye-macro.
I-Turkey kunye netshizi ixutywe
Esi sidlo sakusasa sineeprotheyini ezintathu zamandla: amaqanda, i-turkey, kunye ne-cottage cheese.
- Iikhalori: 236
- Iiprotheni: 34 gram
Le ngqungquthela elula kodwa eyanelisayo ibiza amaqanda kuphela, i-cottage cheese kunye ne-turkey. Ngamafutha aphantsi kwaye asezantsi kwi-carbs (i-8 grams kuphela kunye ne-6 grams, ngokulandelelana), esi sidlo sineprotheyini etyebileyo sinefiber eyi-zero, ke qiniseka ukuba uyidibanisa nesonka sengqolowa okanye isiqhamo.
Iiprotheyini zeprotheyini kunye ne-cottage cheese
Awusoze wazi ukuba i-pancakes inokwenziwa nge-cottage cheese.
- Iikhalori: 306
- Iiprotheni: 25 gram
Ngaba awuthandi ukuthungwa kwe-cottage cheese? Le recipe ephezulu yeprotheni ye-pancake yeyakho. I-Cottage cheese idibanisa xa ixutywe ne-oats, amaqanda, kunye ne-vanilla extract ukwenza intlama egudileyo. Ngoko ufumana zonke iiprotheyini kunye ne-calcium ngaphandle kwamaqhuma.
i-lasagna encinci
Le lasagna ekhanyayo ithatha indawo ye-ricotta kunye ne-fat-free cottage cheese.
- Iikhalori: 274
- Iiprotheni: 26 gram
I-fat-free cottage cheese isebenza njenge-stellar endaweni ye-ricotta kule-calorie ephantsi, i-lasagna elawulwa yi-carb. Xa kuthelekiswa nokuphakelwa kwelasagna yakudala, enamanqatha aphindwe kasixhenxe kunye nesodium ephindwe kane, le nguqulelo ilula yasekhaya isenazo zonke izithako ezisisiseko ozithandayo: inyama egayiweyo (i-turkey), iitumato, kunye ne-mozzarella, kunye ne-toppings embalwa. enempilo - njengesipinatshi kunye namakhowa.