Ukususela ubuntwaneni ubenivile ukuba kufuneka udle i- cottage cheese . Emva koko, luncedo amathambo namazinyo. Kodwa, nangona ungakanani ubudala, le mveliso kufuneka ihlale isondlo sokutya kwakho. Emva koko, cela umgijimi ukuba abukele ngokucophelela ukutya kwakhe, ubuninzi beeprotheni kunye namavithamini kwiindawo zokukhawuleza kwaye uphendule ngokukhawuleza oko, kwaye kufuneka kudliwe kuwo wonke umntu.
Zingaphi iiprotheni kwi-cottage cheese: inani elisebenzayo
Musa ukucinga ukuba lo mkhiqizo wemveliso iqulethe inani elifanayo leprotheni eluncedo kwimisipha. Ngoko, konke kuxhomekeke kwipesenti yomxholo weoli ukhonjiswe kwiphakethi. Ukongezelela, kuya kuba neentlukwano ezikhethekileyo phakathi kwesikhishi sasekhaya kunye neentengiso.
Ukuze ufumane ukuba kaninzi kangakanani igrama zeprotheni ekukhawuleni, kufuneka ubhekisele kwiitheyibhile zezondlo ezikhethekileyo. Baya kukhuthaza ukuba kwimveliso ye-fat content, ipesenti yento ebalulekileyo ekuveliseni i-enzyme iya kutshintsha ukusuka kwi-21 ukuya kwi-29%. Ngelo xesha, kwi-cottage cheese ethengiweyo le xabiso ayiyi kuphakama ngaphezulu kwe-23%. Ukuba iqulethe i-9% yeoli, iprotheni kuyo ixabiso le-17 g. Kwi-100 g cottage ushizi kunye nomxholo we-fat% weproteinyini-15 g.
Ubuninzi kangakanani iprotheni ekhaya?
Kubalulekile ukuba uqaphele ukuba lo mveliso obisi omuncu wemveliso yasekhaya ngowona uncedo kunabo bonke abathengiweyo. I-18% yobuninzi bayo buwela kwi-casein casin equkethe i-tryptophan, i-lysine. Ukongezelela, iqukethe iphrotheni eninzi, izondlo. Ngaloo ndlela, i-100 g ye-cottage cheese ifaka i-16 g yeeprotheyini, kwaye i-percentage rate is 49%.
Ngendlela, i-casein inomlinganiselo omkhulu wokungahlawulelwa kwi-aminodi nganye, i-phosphorus kunye ne-calcium.
Kufuneka kuqatshelwe ukuba kufuneka kube nemilinganiselo kuyo yonke into, kodwa ukuba ukuba uye wathatha ukutya okulungileyo, khumbula ukuba ukutya kweprotein kwansuku zonke, ukugaya umzimba, akufanele kudlule i-120 g.
Izondlo ziyacetyiswa ukuba zitya enye indebe (200 amagremu) we-cottage shizi imihla ngemihla kunye ne-1% yeoli. Ngexesha elifanayo, umxholo wekhalori wokuphathwa okunjalo ngu-160 kcal kuphela, kunye neprotheni ingama-28 g.
Ukuze ukhuthaze umzimba wakho ngeeprotheni ezinobuncedo kunye nama-amino acids , ukhusela ukubola kwemisipha, uyidle ngaphambi kokulala.
Ekugqibeleni, sishwankathela ukuba umbuzo wokuba iprotheni equlethwe kwi-curd ifanelekile - 18%. Ngelo xesha, i-12% kuphela yobunzima bebonke inokuthathwa ngamafutha kunye ne-carbohydrate.