Cishe ubonile ukuthi izinketho zakho endaweni ye-yogurt ziye zanda eminyakeni yamuva. IsiGreki, i-skyr, imbuzi, ushizi ophehliwe - izinhlobonhlobo zemikhiqizo yobisi zibonakala zingapheli. Manje, ungangeza entsha: i-quark. Hhayi ushizi ngempela futhi hhayi iyogathi impela, i-quark kancane kancane ithola ukuthandwa njengendlela esebenzayo esikhundleni seyogathi (noma i-cottage shizi noma ukhilimu ushizi).
Nakuba kungase kube isengezo esisha ezitolo ezinkulu, sekuyisikhathi eside siyisisekelo ezindlini zaseJalimane. Ngakho-ke kufanele ulahle iyogathi yakho yesiGreki ewugqinsi othandekayo ukuze uvule indawo yalokhu kudla okusha?
Iyini ngempela i-cheese quark?
I-quark iwukudla okunzima ukukumpina: ingabe ushizi? Ingabe iyogathi? Ingabe umsindo owenziwa amadada? Ngobuchwepheshe, i-quark iyi-a ushizi othambile futhi osakazekayo. Kodwa-ke, ngenxa yokuthungwa kwayo okunokhilimu, kuvame ukuqhathaniswa neyogathi ewugqinsi, efana nesiGreki noma i-skyr. Ibuye ivame ukuqhathaniswa ne-cottage shizi, nakuba ingenayo i-lumpy texture.
Ukwenza i-quark, ubisi olwenziwa lwaba muncu ngokufakwa kwe-asidi luyafudunyezwa luze lugoqwe bese luhlungwa ngaphambi kokuba kufakwe amagciwane ukuze kuqhubeke i-lactose. Bese inyakaziswa ngokuqhubekayo ukuvimbela ukuqina futhi inikeze i-quark ukuthungwa kwayo okuwugqinsi, okubushelelezi.
Ngokuqondene nokunambitheka kwayo, kungachazwa kangcono ngokuthi bushelelezi futhi alimnandi futhi alimuncu, okusho ukuthi ayinawo ukunambitheka kweyogathi okubabayo. Ngakho-ke uma ungeyena umuntu othanda iyogathi ngaphandle uma icwiliswe uju ukuze ithobe amandla ayo amuncu, i-quark ingase ibe into kuwe.
Izinzuzo zokudla okunomsoco kwe-Quark kubasubathi
Ngokomsoco, i-quark inokugqamisa okuningana.
Ukukhonza okukodwa (1 inkomishi) ye-quark emsulwa enamafutha angu-4% kuqukethe cishe lokhu okulandelayo:
- 120 amakhalori
- 14 g wamaprotheni
- 5 amagremu amafutha
- 5 amagremu amafutha agcwele
- 5 amagremu ama-carbohydrate
- 0 g we-fiber yokudla
- 60 mg sodium
- 182 mg calcium
Ukukhonza okukodwa (1 inkomishi) ye-quark emsulwa enamafutha angu-0% kuqukethe cishe lokhu okulandelayo:
- 90 amakhalori
- 17 g wamaprotheni
- 0 g wamafutha
- 0 amagremu amafutha agcwele
- 6 amagremu ama-carbohydrate
- 0 g we-fiber yokudla
- 60 mg sodium
- 201 mg calcium
Kuhle ukuqaphela ngaphambili ukuthi iqukethe inani elifanayo leprotheyini njengeGreek noma iyogathi ye-skyr (nakuba amazinga ehluka ngomkhiqizo). Futhi akuwona nje noma yimaphi amaprotheni. Uyenzile wonke ama-amino acid abalulekile, kuhlanganise ne-leucine, i-branched-chain amino acid, esiza ekuhlanganiseni amaprotheni emisipha.
Kungukudla okulula kwangemva kokujima
Kungaba inketho enhle yokudla okulula okugcwele amaprotheni noma indlela yokudla kwakho kwemifino ukuze uthole umfutho wale macronutrient. Njengoba isayensi ibonisa ukuthi kufika ku-30 amagremu wamaprotheni angasetshenziswa ngumzimba ngemva kokuvivinya umzimba ukuze kukhuliswe izinga le-muscle protein synthesis (okungukuthi, ukwakha imisipha), okuqukethwe kwamaprotheni aphezulu e-quark nakho kukwenza kube ukukhetha okuhle kokudla ukuzilolonga kanzima for ukusiza ukulungisa imisipha yakho.
Nakekela i-gut microbiome
Njengoba iwumkhiqizo ovutshiwe, i-quark ingasiza ngcono impilo yamathumbu ngokugcwaliswa kwamagciwane anenzuzo. Ukuba ne-gut microbiome enempilo futhi ehlukahlukene kuletha izinzuzo ezithile zokuthuthukisa ukusebenza.
Ngokwesibonelo, ukusetshenziswa njalo probiotics can nciphisa amathuba okuphazamiseka kwamathumbu ngesikhathi sokuzivocavoca isikhathi eside futhi, ngokocwaningo olwenziwe kumagazini i-Nutrients, kungasiza abasubathi ukuba thuthukisa ukungatheleleki komzimba wakho ukuze mancane amathuba okuthi bangenwe imikhuhlane.
Olunye ucwaningo lwathola ukuthi ukudla okuphezulu kwemikhiqizo yobisi olubilile kungasiza ukunciphisa amazinga omfutho wegazi, okusiza ukuvimbela umfutho wegazi ophakeme. Sesikushilo lokho, namanje asazi noma izinhlobo zebhaktheriya e-quark zinemithelela yezempilo efanayo naleyo ekuyogathi, i-kefir, i-kimchi, nokunye ukudla okubilile neziphuzo.
Inama-micronutrients amaningi
Njengomkhiqizo onomsoco, i-quark iqukethe amanani ahlukahlukene i-calcium, i-vitamin A, i-vitamin D ne-vitamin B lokho kuzuzisa amathambo, konke okungasiza ekwandeni kwezidingo zomsoco zanoma ubani ochitha isikhathi esiningi esihlalweni.
Amafutha akho anempilo
Awudingi ukukhetha i-quark engenawo amafutha ngaphezu kwe-quark yobisi lonke. Ngenxa yesayensi, sisusa umqondo wokuthi kufanele siqhelelane nobisi olunamafutha agcwele, njengamaphesenti angu-4 e-quark. Isibonelo, ucwaningo kuphephabhuku i-Circulation lwathola ukuthi labo ababenamazinga aphezulu amafutha egazi ajikelezayo ahlobene nokudla ubisi, ngokwesilinganiso, babenoshukela. Amaphesenti angama-46 engozini ephansi yokuba nesifo sikashukela esikhathini esiyiminyaka eyi-15 kunalabo abanamazinga aphansi.
Olunye ucwaningo lwakamuva oluvela eNyuvesi yaseTexas lubike ukuthi ukushintsha amaphesenti ama-2 okudla kwekhalori kwansuku zonke emafutheni asuthe enyameni nama-kilojoule asuka emafutheni asuthe obisi kuhlotshaniswa ne- Amaphesenti angu-25 engozini ephansi yesifo senhliziyo kubantu abangu-5.209 phakathi neminyaka eyishumi.
Futhi naphezu kwama-calories ambalwa engeziwe owathola ekudleni kwakho, isayensi ithi amafutha asebisi angasiza, hhayi ukulimaza, ukhalo lwakho. Kungenzeka ukuthi ukwakheka okuyingqayizivele kohlobo lwamafutha obisi kunemiphumela encane eyingozi (futhi enenzuzo) emzimbeni. Amafutha obisi olufana ne-quark akufanele esabe, kodwa inketho umsubathi ayikhethayo incike ekudleni kwabo jikelele kanye nezidingo zekhalori.
I-Lactose engabekezeleli ingayithatha
Uma isisu sakho singathandi i-lactose, ushukela otholakala ngokwemvelo obisini, ushizi we-quark ungabekezelelwa njengoba inqubo yokuvutshelwa ikwenza. i-lactose ephansi kunobisi ukwenza kube lula ukugaya. Kodwa-ke, ukubekezelelwa komuntu ngamunye kungahluka, ngakho-ke ukuhlolwa okuthile kuyadingeka ukuze kutholwe ukuthi ingabe imiphi imiphumela emibi evelayo ngemva kokusabalalisa i-quark ku-toast.
Kufanele uwuhlanganise kanjani ushizi we-quark ekudleni kwakho?
Cabanga nge-quark njengesiphambano phakathi kweyogathi yesiGreki ne-cottage shizi, ngakho-ke noma uthanda lokho kudla, uzojabulela i-quark. Futhi, njengoba ukunambitheka kuncane, ungakhetha phakathi kosawoti noma okumnandi.
Enye yezindlela ezilula ukuyikhahlela ukuze uthole ukudla okulula njengoba ubungenza iyogathi; mhlawumbe kufakwe amantongomane aqotshiwe, i-granola, noma izithelo. Kodwa amathuba cishe awapheli: hlanganisa ama-shakes nama-sauces,yishaye phakathi ukugqokwa Ukuze uthole isaladi e-creamy topping, dollop nge amazambane abhakiwe, ama-tacos, ama-pancake noma i-pizza, yisebenzise enhlama muffin, xuba isaladi ye-tuna esikhundleni se imayonesi noma uyisakaze ku ubhontshisi noma i-bagel elandelwa yizintandokazi zakho ezimnandi noma ezinoshukela njengepheya elisikiwe noma i-salmon ebhemayo.