Eminyakeni yamuva nje siye sabona ukwanda kwemikhiqizo enempilo. Kokubili ushizi omusha ophehliwe kanye neyogathi yemvelo sekubalulekile ekudleni kwasekuseni nokudla okulula. Kodwa ingabe ziyefana?
Nakuba sithola izinhlobo eziningana ezitolo ezinkulu, kufanele sikhethe izinguqulo zemvelo, ngaphandle koshukela owengeziwe kanye namafutha aphansi. Lokhu kuzosiza ukuthi ukudla kwamaprotheni kube kukhulu futhi kusigcine sanelisekile isikhathi eside.
izithako ezifanayo
Iyogathi yemvelo enamafutha aphansi kanye noshizi omusha ophehliwe ngamafutha aphansi aqukethe izithako ezifanayo. Ngokuqondile, i-pasteurized skimmed milk kanye nemvubelo yobisi. Ngakho-ke, amanani okudla okunempilo ayafana. Kuwo wonke amagremu ayi-100 omkhiqizo singathola cishe:
- Amandla: 50 kilojoule
- Amafutha: <0 amagremu
- Kugcwaliswe: <0 amagremu
- Amaprotheni: 8-10 amagremu
- Ama-carbohydrate: 3 amagremu
- Ushukela: 3 amagremu
- Usawoti: 0 amagremu
- I-calcium: 120 mg
Isithako esiyinhloko kuwo womabili amasiko okuqala yizinhlobo ezihlukene zamabhaktheriya e-lactic acid:
- Umkhuba omusha wokuqalisa ushizi ophehliwe: sucrose, maltodextrins, lactic acid bacteria (Lactococcus lactis subsp. Lactis, Lactococcus lactis supsp. Cremoris), rennet.
- Isiko Lokuqala I-yogurt: I-Bifidobacterium lactis, i-Lactobacillus acidophilus, i-Lactobacillus delbrueckii subsp. bulgaricus, Streptococcus thermophilus.
Zombili ziqukethe inani elibalulekile le uvithamini A. Ngamagremu angu-28 kuphela inikeza u-87 mg wevithamini A, okungamaphesenti angu-10 yenani elinconyiwe lansuku zonke. Le vithamini iyancibilika kumafutha futhi ibaluleke kakhulu embonweni wakho. Futhi isekela amasosha omzimba futhi isiza ukuvikela ubuqotho bezicubu eziningi, njengesikhumba, amaphaphu, namathumbu.
Ziwumthombo wezinhlobonhlobo antioxidants Avikela umzimba kuma-molecule angazinzile abizwa ngokuthi ama-radicals mahhala. Lapho amazinga ama-radicals mahhala emzimbeni wakho eba phezulu kakhulu, kungaholela ekulimaleni kwamaseli. Ukwengeza, iqukethe amanani amancane e-carotenoid Antioxidants, okuhlanganisa i-lutein ne-zeaxanthin, ebaluleke kakhulu empilweni yamehlo.
Zombili zenziwa kusetshenziswa isiko lokuqala lamabhaktheriya e-lactic acid. Ezinye zalezi zinhlobo zamabhaktheriya ziyi ama-probiotic, okungamagciwane anobungane anikeza izinzuzo zezempilo. Isibonelo, ezinye izinhlobo ze-Lactobacillus zisekela amasosha omzimba ngokunciphisa impendulo yokuvuvukala, kuyilapho ezinye izinhlobo zithuthukisa amasosha akho omzimba lapho zichayeka ekuthelelekeni. Kodwa-ke, njengoba ukushisa kubulala ama-probiotics, kunconywa ukuthi ubheke iyogathi noma ushizi ophehliwe omusha onelebula elithi "amasiko aphilayo nasebenzayo", okusho ukuthi umkhiqizo uqukethe ama-probiotics aphilayo.
Wenziwa kanjani ushizi omusha ophehliwe?
Okokuqala, ukhilimu uphathwa ngokushisa nge-pasteurization ukuze ubulale noma yiziphi izilokazane ezingaba yingozi. Bese kwethulwa amagciwane e-lactic acid, okwenza ushizi ube muncu kancane. Ukusuka lapho, amaconsi amafutha ekhilimu aphulwa abe amaconsi amancane, afanayo, okwenza umkhiqizo obushelelezi.
Izithasiselo ezifana nentshungama yesikhonyane kanye ne-carrageenan zishubisa ushizi, nakuba okuhle kuwukubukeza imikhiqizo engawuqukethe. Okokugcina, i-enzyme yokuhlanganisa, etholakala esitshalweni noma emthonjeni wezilwane, ifakiwe ukuze kuthuthukiswe ukuqina. Ngokuvamile, ushizi omusha ophehliwe kufanele uqukathe okungenani amafutha angama-33% kanye nomswakama ongaphansi kuka-55% ngesisindo. Kodwa-ke, kwamanye amabhrendi, amafutha aphezulu noma amancane angadingeka.
Umehluko
Njengoba sibonile ngaphambili ukuthi izithako ziyafana kuyo yomibili imikhiqizo, umehluko omkhulu usesikweni lebhaktheriya elisetshenziswa njenge-rennet kushizi ophehliwe, futhi lokho kusiza ukuqeda i-whey ewuketshezi.
Uma wenza i-queso fresco eshaywayo, umgomo uwukukhipha ingxenye enkulu ye-whey, okuholela ekuphumeni ukuthungwa kwe-semi-solid. I-rennet isiza izinto eziqinile zigoqe futhi zikhiphe uketshezi. I-yoghurt ayibandakanyi isinyathelo sokudonsa amanzi, nakuba singenziwa uma sifuna ukuthola iyogathi eqinile yesitayela sesiGreki. Kulokhu, i-asidi ekhiqizwa ngesikhathi sokuvutshelwa ngenkathi yenza iyogathi isiza ukuyibeka futhi ikhiqize ukuthungwa kokugcina. Eqinisweni, kungenzeka ukuthatha inqubo yokukhipha amanzi nakakhulu nge-yogurt, okuholela kulokho okuvame ukubizwa ngokuthi i-labneh. Ukuthungwa kokugcina kungahluka kancane kuye ngokuthi kukhishwe isikhathi esingakanani futhi uma noma yiluphi uhlobo lokucindezela lusetshenziselwa ukugqugquzela inqubo.
Omunye umehluko okufanele uwuqaphele yi- intengo. Njengoba kuyizithako ezifanayo kanye namanani okudla okunempilo, ushizi omusha we-skim ophehliwe ngokuvamile ushibhile kuneyogathi. Uma kuyinkinga kithina ukuthola ukudla okunempilo ngentengo ephezulu, singakhetha okushibhe kakhulu kulokhu. Sizothola imisoco efanayo futhi ukunambitheka kucishe kufane.
Yikuphi okunempilo?
Nakuba umehluko omkhulu phakathi kwalokhu okubili ukuthungwa kwazo, kungathiwa akekho ophile kahle kunomunye. Zombili zineshalofu lesikhathi esifanayo futhi kufanele zifakwe esiqandisini ukuze zigcine izakhiwo zazo ngendlela efanele. Ngaphezu kwalokho, ziwukudla okulula futhi okwanelisa kakhulu, yingakho zinconywa ekudleni kokunciphisa umzimba, ukugcinwa, kanye nabasubathi.
Elinye iphuzu elivunayo ukuthi izinguqulo ezifinyeziwe Ngokuvamile aziqukethe i-lactose. Lolu wuhlobo lukashukela olutholakala emikhiqizweni yobisi njengobisi, ushizi, neyogathi. Kodwa-ke, abanye abantu abakwazi ukugaya lo shukela futhi kuthiwa banesimo esibizwa ngokuthi yi-lactose intolerance, esingabangela izimpawu ezifana nokuqunjelwa, igesi kanye nesifo sohudo. Njengoba i-queso fresco eshaywayo iqukethe amagremu angaphansi kwama-2 e-lactose ngamagremu angu-28 (futhi abanye abanawo), abantu abanokungabekezelelani kwe-lactose bangase bangabi nenkinga ngakho.
Kuzoxhomeka ohlotsheni lweresiphi. esifuna ukukusebenzisa ukukhetha shake fresh noma iyogathi. Kuyiqiniso ukuthi zingasetshenziswa ngokushintshana, kodwa kuzoba nemiphumela engcono uma sikhetha okulungile. Ukuthungwa okunokhilimu kuyenza ibe isithako esidumile kuzo zombili izitsha ezinoshukela nezimnandi. Nakuba ngokuyinhloko isetshenziswa njengokusabalalisa kuma-bagels, ama-crackers, kanye ne-toast, ibuye yengezwe ekugcwalisweni kwesemishi noma amazambane abhakiwe, kanye namadiphu anokhilimu. Ingase ihlanganiswe ne-salmon ebhemayo njenge-appetizer emnandi noma i-entree. Ngaphezu kwalokho, idumile kumakhekhe oshizi namanye ama-dessert afana nama-brownies afanelekile futhi anempilo namakhukhi.