Yisole ngokuphaphatheka kwayo, ukuthungwa kwayo okunamaqhuqhuva, kodwa i-cottage cheese ithola i-rap embi. Ngokufana nokuzonda amahlumela aseBrussels, lokhu kudla kuvame ukunganakwa futhi kunganakwa. Kodwa ungavumeli izigaxa zikwenze ube nesineke. I-cottage cheese igcwele i-curd, enezinzuzo eziningi.
Uma kuqhathaniswa nama-kilojoule aphansi, i-cottage shizi iwumthombo oqinile wemisoco ebalulekile njenge-calcium neprotheni (phakathi kwamagremu angu-20 no-28 indebe ngayinye. Lokho kuyenza ifaneleke kunoma ubani obala ama-calories noma olandelela ama-macros abo.
Funda mayelana nezinzuzo ze-cottage cheese (etholakala eMercadona)
Linda! Ngaphambi kokuba ugijime phansi endaweni yobisi, khumbula ukuthi akuyona yonke imikhiqizo edalwe ilingana. Ngiphakamisa ukuthi uthole izinhlobonhlobo ze-cottage shizi nazo Amafutha aphansi (phakathi kuka-2 no-3 amagremu ngokuphakela ngakunye), gwema izithasiselo (ikakhulukazi ushukela owengeziwe) futhi uthenge imikhiqizo organic lapho kungenzeka.
Njalo hlola ilebula yokudla ukuze uthole okuqukethwe okunomsoco. i-sodium. Ushizi wekotishi uvame ukuba nesodium ephezulu: inkomishi engu-1 ingaba namamiligremu angama-900, noma ngaphezulu kwengxenye eyodwa kwezintathu yesibonelelo sansuku zonke esinconyiwe se-American Heart Association. Ngakho-ke, qhathanisa amabhrendi bese ukhetha leyo enosawoti omncane kakhulu. Ukudla uhhafu wokuphakela nakho kungasiza ekulawuleni i-sodium.
Futhi nakuba kunambitheka kahle ngezithelo zokudla kwasekuseni noma ukudla okulula, i-cottage shizi iguquguquka kakhulu kunalokho ongase ucabange. Kusukela ku-frittatas kuya kumakhekhe e-oat kanye namadiphu e-artichoke yesipinashi. Kunezindlela ezingenakubalwa zokufaka loshizi okhilimu, ungafihla ngokuphelele ukunambitheka nokuthungwa phakathi kwezinye izithako uma lokho kufanelana kangcono ne-taste buds yakho.
Ulungele ukunikeza i-cottage shizi ithuba elifanelekile? Ukupakisha amaprotheni amaningi njengesifuba senkukhu (amagremu angu-27) zonke lezi zokupheka ziqinisekisiwe ukushintsha umqondo wakho mayelana nalo mkhiqizo wobisi ongaphansi.
I-Cottage cheese nebhotela lamantongomane kanye noshokoledi
Lesi sitsha se-Chocolate Peanut Butter Flavored Cottage Cheese simnandi njenge-pudding.
- Amakholori: 327
- Amaprotheni: 35 amagremu
Ubani ongathandi inhlanganisela yebhotela lamantongomane noshokoledi? Lesi sidlo esimnandi sipakisha amaprotheni (amagremu angu-35 ngokuphakelwa ngakunye) ngenxa yengxube kashizi we-cottage shizi kanye nempushana yamaprotheni. Emaminithini amahlanu nje ukusuka ku-prep kuya kwelinye, ukudla okulula okwakha imisipha kwangemva kokuzivocavoca okusheshayo futhi okulula, ikakhulukazi ngezinsuku zokuqeqesha amandla.
Kabili Baked High Protein Sweet Potato
- Amakholori: 221
- Amaprotheni: 27 amagremu
Uma ufuna uhlangothi olumnandi nolunomsoco, ungabheki ngaphezu kukabhatata obhakwe kabili. Lona unoshizi ophindwe kabili, i-cheddar enamafutha aphansi kanye ne-cottage shizi, ngokuphindwe kabili ukunambitheka kanye nekhwalithi. Futhi nakuba le nguqulo enempilo imnandi njengobhatata ogcwele amafutha, inamagremu angu-4 kuphela ubhatata ngamunye.
Ushizi nemifino isakazwa kuma-crackers
Hhayi ushizi wakho ojwayelekile kanye nama-crackers, le recipe igcwele i-fibre namaprotheni anosuku olulodwa.
- Amakholori: 498
- Amaprotheni: 51 amagremu
Lesi sidlo esilula sibeka i-twist kushizi wakho wendabuko nama-crackers, esikhundleni se-cheddar ne-gouda nge-cottage shizi. Igcwalisa ngokwanele ukuze isebenze njengesidlo sasemini esilula, le combo inikeza amagremu angu-24 efayibha evela emifino emisha kanye namagremu angu-51 wamaprotheni.
Ingxenye engcono kakhulu? Akukho ukupheka okudingekayo. Vele usike upelepele wensimbi, isanqante, nezinye izinti zesilimo esidliwayo esinamagatsha anamanzi bese uphonsa endishini yakho ye-cottage shizi. Ukuze ugcwalise i-fiber eyengeziwe, sebenzisa ama-crackers okusanhlamvu okuphelele ukuze udiphe.
I-omelet yamakhowe kanye notamatisi
Le omelet kashizi ipakisha amathani amaprotheni ngenxa yokwengezwa kwe-cottage shizi.
- Amakholori: 249
- Amaprotheni: 36 amagremu
Ilayishwe amakhowe anenyama notamatisi onamanzi, le omelet enekhalori ephansi iyindlela ephelele yokuqala usuku lwakho. Phakathi kwamaqanda kanye ne-cottage shizi, ipakisha i-punch enamandla yamaprotheni ye-36 amagremu ngokukhonza. Lokho kungamaprotheni amaningi kakhulu kunalokho ongakuthola ngokudla ezinye izishizi, njenge-American kanye ne-Swiss, enikeza kuphela amagremu angu-4 namagremu angu-8 wamaprotheni, ngokulandelana. Ukuze uthole inkomba, inkomishi enguhhafu ye-cottage shizi enamafutha aphansi inamagremu angu-7 we-macro.
I-Turkey ne-cheese ixubene
Lesi sigameko sasekuseni sihlanganisa amaprotheni anamandla amathathu: amaqanda, i-turkey, ne-cottage shizi.
- Amakholori: 236
- Amaprotheni: 34 amagremu
Lesi sikhwama esilula kodwa esanelisayo sidinga amaqanda kuphela, i-cottage shizi, ne-turkey. Amafutha aphansi nama-carbs aphansi (amagremu angu-8 kuphela kanye namagremu angu-6, ngokulandelana), lesi sidlo esicebile ngamaprotheni siqukethe i-fibre engu-ziro, ngakho qiniseka ukuthi ukubhangqwa nethosti kakolweni noma isithelo esithile.
Ama-pancake amaprotheni ane-cottage shizi
Ngeke wazi ukuthi ama-pancake angenziwa nge-cottage shizi.
- Amakholori: 306
- Amaprotheni: 25 amagremu
Awukuthandi ukuthungwa kwe-cottage shizi? Le recipe ye-pancake ephezulu yephrotheni ingeyakho. I-Cottage cheese ihlangana lapho ixubene nama-oats, amaqanda, kanye ne-vanilla extract ukwenza inhlama ebushelelezi. Ngakho uthola wonke amaprotheni ne-calcium ngaphandle kwezigaxa ezinezigaxa.
i-lasagna encane
Le lasagna ekhanyayo ithatha indawo ye-ricotta nge-fat-free cottage cheese.
- Amakholori: 274
- Amaprotheni: 26 amagremu
I-cottage cheese engenamafutha isebenza njenge-stellar esikhundleni se-ricotta kule lasagna enekhalori ephansi, elawulwa yi-carb. Uma kuqhathaniswa nokuphakelwa kwe-lasagna yakudala, enamafutha aphindwe kasikhombisa kanye nesodium ephindwe kane, le nguqulo elula eyenziwe ekhaya isenazo zonke izithako eziyisisekelo ozithandayo: inyama egayiwe (i-turkey), utamatisi, ne-mozzarella, kanye nokunye okwengeziwe. enempilo - njengesipinashi namakhowe.