Isikhathi eside, ushizi wekotishi wawubhekwa njengomkhiqizo onokulusizo olungabazeki: wawusetshenziswa kokubili ekudleni nakwimenyu yezingane, nasekondlweni lwabadlali, futhi-ke, ekudleni kweziguli ezinesifo sikashukela i-mellitus. Eminyakeni embalwa edlule, uthando lokuphola ushizi we-cottage luqale ukunika ukunakwa, abantu banesizathu sokumangala: "Ngabe ushizi we-cottage usuwusizo ngempela? Kuyiqiniso yini ukuthi ushizi we-cottage can uholele ekutheni ushukela omningi futhi omubi kakhulu?" Sibuze udokotela we-endocrinologist ukuthi asitshele ukuthi kungenzeka yini ukuthi udle ushizi we-cottage kashukela.
Udokotela endocrinologist, isifo sikashukela, isazi sezempilo, isazi sezempilo u-Olga Mikhailovna Pavlova
Ngithweswe iziqu eNovosibirsk State Medical University (NSMU) ngeziqu kwiGeneral Medicine ngezindondo
Uthole iziqu zokuhlonishwa kusuka ekubeni ngumhlali kwi-endocrinology e-NSMU
Uthole iziqu zemfundo ephakeme kwi-Special Dietology e-NSMU.
Ubuye waphumelela ekuqeqesheni kabusha kwezemidlalo e-Sports Dietology e-Academy of Fitness and Exercise eMoscow.
Kudlule ukuqeqeshwa okuqinisekisiwe kwi-psychocorrection of ngokweqile.
Yini ukusetshenziswa kweshizi le-cottage?
I-curd iqukethe inani elikhulu lamavithamini namaminerali: amavithamini A, D, B, C, PP, folic acid, calcium, iron, phosphorus, magnesium, sodium, potassium nabanye. Amavithamini B, C, uvithamini D ne-folic acid ezigulini ezinesifo sikashukela ziwusizo ekuqiniseni imithambo yegazi kanye nohlelo lwezinzwa - zivimbela ukukhula kwezinkinga zesifo sikashukela. Inani elikhulu le-calcium ne-Vitamin D liqinisa imishini yokusebenza kwethambo, lisivikele ekuthuthukisweni kwamathambo. Ngaphezu kwalokho, i-calcium ne-magnesium iyadingeka ukuze kulondolozwe ubuhle bezinwele nezzipikili. I-Potassium, i-calcium, okunamafutha kanye ne-Vitamin D kuthuthukisa isimo sohlelo lwezinhliziyo, okubuye kudingekile ezigulini ezinesifo sikashukela.
Ushizi we-Cottage uwumthombo wamaprotheni osezingeni. I-protein cottage shizi iqukethe wonke ama-amino acid adingekayo emzimbeni womuntu, ngakho-ke ibizwa ngokuthi yi-protein ephelele.
I-Cottage shizi cishe ayinalo ushukela wobisi, i-lactose, ngakho-ke ingadliwa ngisho nabantu abanamanani ancishisiwe e-lactase, i-enzyme ephula ushukela wobisi, okungukuthi, labo abahlushwa ukugaya ukudla ngemuva kokuphuza ubisi.
Ngokuya ngemisebenzi yepheshana lesisu, ukwehlukaniswa koshizi wekhokho kuyinto inqubo elula (phakathi nesikhathi eside) kunokuhlukaniswa kwenyama nenkukhu. Ngakho-ke, ushizi we-cottage cheese njengomthombo wamaprotheni uhambelana kahle neziguli ezinezifo zamapheshana asesiswini kanye nesifo sikashukela sikashukela noma i-enteropathy. Into esemqoka ukusebenzisa ushizi we-cottage ngokulinganisela (khona-ke sizokhuluma ngenani loshizi we-canta owusizo ngomzimba).
Amaprotheni amaningi ama-curd amelelwa yi-casein, iprotheni egaya kancane. Ngenxa yalokhu, ushizi wekotishi ugaywe kancane futhi unikeze umuzwa ohlala njalo wokungathandi. Kubantu abanesifo sikashukela, isilinganiso esisheshayo sokugaya ushizi we-canta siyathakazelisa ngoba, lapho kungezwa kuma-carbohydrate, ushizi we-canta uzokwehlisa ngempumelelo izinga lokutholwa kwama-carbohydrate, Ngakho-ke, "ukugxuma" ushukela ngemuva kokudla kuzoba kuncane, ushukela wegazi uzoba ngaphezulu, izindonga ze-vascular kanye ne-nerve system iphephe kakhudlwana (futhi lokhu, njengoba sikuqonda lokho, ukuvikelwa ezinkingeni zesifo sikashukela).
Inkomba ye-glycemic (GI) ye-cottage shizi iphansi - ilingana no-30 - okungukuthi, isilinganiso sokunyuka koshukela wegazi ngemuva kokudla ushizi we-cottage uphansi (njengoba sishilo ngenhla).
Kepha kusenesikhathi bajabule! I-Cons in cottage shizi nayo iyatholakala.
Yini engalungile ngo-cottage shizi
I-Cottage shizi ine-index ye-insulin ephezulu ye-AI - inkomba ebonakalisa impendulo ye-insulin, okungukuthi, inani le-insulin ekhishwe ngamanyikwe ngemuva kokudla umkhiqizo othize. I-curd AI ingu-120. Ukuqhathanisa, i-AI yama-apula ingama-60, ikhukhi elimnandi lingu-95, ibha ye-Mars chocolate is -122, ushizi ngu -45, ukolweni we-durum ngu -40, inkukhu ingu-31. Ngokusekelwe kulokhu, ushizi we-cottage ubangela ukukhululwa okukhulu kwe-insulin yi-pancreas.
Uma umuntu efuna ukuthola isisindo somzimba (ngokwesibonelo, enza umsebenzi wokwakha umzimba), khona-ke ukukhishwa kwe-insulin kuzoba wusizo, ngoba kuzosiza ekutholeni masinya zonke izakhi zomzimba (kanye nama-carbohydrate, amaprotheni, kanye namafutha) ekudleni okudliwayo. Uma sibheka iziguli ezimelana ne-insulin (umuzwa oncishisiwe we-insulin) - abantu abane-prediabetes, isifo sikashukela, kanye neziguli eziningi ezinamafutha amaningi, khona-ke ukuhlukunyezwa okukhulu kwe-insulin, ikakhulukazi kusihlwa nasebusuku, kuzoba nomthelela ekuqhubekeni phambili kokumelana ne-insulin, ukuthuthukiswa kwesifo sikashukela nokukhuluphala.Ngakho-ke, ebusuku, iziguli ezinokukhuluphala, i-prediabetes nesifo sikashukela akufanele zisebenzise ushizi we-cottage.
Ngaphezu kwe-AI ephezulu, ushizi wasekhishini ungaqukatha inani elikhulu lamafutha ezilwane, esikashukela esisibeka nje ukuze sinciphise amathuba okukhula kwe-dyslipidemia - cholesterol ephezulu yegazi nokukhula kwe-atherossteosis.
Njengoba i-carbohydrate metabolism (ushukela metabolism) ihlobene kakhulu nama-metabolism wamafutha, ku-mellitus yesifo sikashukela, noma umuntu engasebenzisi kabi amafutha ezilwane, amazinga we-cholesterol (ikakhulukazi okubizwa nge- "cholesterol embi" -LDL futhi, ngaphezu kwalokho, i-triglycerides - TRH) kuvame ukwanda. . Ngakho-ke, amafutha ezilwane kufanele azame ukukhawulela - hhayi ukususa ngokuphelele, kepha ukunciphisa inani labo ekudleni (ngombono, lokhu kufanele kwenziwe ngaphansi kokulawulwa kwama-lipidograms - izifundo zamafutha egazi).
Ngokwesilinganiso samafutha ku-cottage shizi, i-Cottage shizi ingezinhlobo ezi-3:
- Bold - ushizi wekotishi onokuqukethwe okunamafutha okungu-18% noma ngaphezulu. I-18% cottage shizi I-100 g yomkhiqizo iqukethe i-14,0 g yamaprotheni, ama-18 g wamafutha kanye nama-2.8 g wama-carbohydrate, amakhalori - 232 kcal nge-100 g yomkhiqizo.
- Oku-Bold (Okusendulo)- i-cottage shizi u-9%. Uma icatshangelwa U-9% we-cottage shizi, bese iqukethe amaprotheni ayi-16,7 g, ama-9 g wamafutha no-1.8 g wama-carbohydrate nge-100 g yomkhiqizo. Okuqukethwe kwekhalori koshizi we-9 cottage shizi kungu-159 kcal nge-100 g yomkhiqizo. Ushizi we-5 Cottage shizi I-100 g yomkhiqizo iqukethe ama-17, 2 g amaprotheni, ama-5 g wamafutha kanye nama-1.8 g kuphela ama-carbohydrate. Okuqukethwe kwekhalori koshizi we-5% wekhishi kungaphansi: 121 kcal nge-100 g yomkhiqizo.
- Ushizi ophansi wekotishi - ushizi we-cottage cheese onokuqukethwe kwamafutha okungaphansi kwama-3% (ngokusho kwemithombo ethile, ngaphansi kuka-1.8%). Ushizi we-cottage shizi ongenawo amafutha (0%) nge-100 g yomkhiqizo uqukethe i-16,5 g yamaprotheni, 0 g wamafutha kanye ne-1,3 g yama-carbohydrate, okuqukethwe kwekhalori kungama-71 kcal nge-100 g yomkhiqizo.
Umbuzo onengqondo uphakama: iyiphi ikhekhe ushizi ongalikhetha?
Ngakolunye uhlangothi, ushizi wekotishi onamafutha amancane ubukeka uyathandeka: amafutha angu-0, okuqukethwe kwekhalori ephansi. Phambilini, izazi zokudla zazeluleka wonke umuntu ukuthi akhethe ushizi we-cottage shizi ongenamafutha. Kepha uma sidla ushizi we-cottage shizi, lezi zingibe ziyalandelwa: njengoba ushizi wekhishi onezinwele awunawo amafutha, asizukuthola amavithamini ancibilikiswa yiwo. Ngakho-ke, silahlekelwa amavithamini A no-D esiwadingayo (futhi kwisifo sikashukela siyawadinga ngempela). Ngaphezu kwalokho, i-calcium idonswa ekudleni okungenamafutha okubi kakhulu. Okusho ukuthi, ukuvimbela i-osteoporosis nokusetshenziswa koshizi onamafutha amancane akuphumeleli. Ngaphezu kwalokho, ipheshana lethu lesisu 'liye lakhiwa' kusukela ezikhathini zasendulo ukuze kugaywe imikhiqizo ngenhlanganisela ejwayelekile ngokuya ngamaprotheni, amafutha, ne-carbohydrate. Ushizi wekhishi ongenamafutha awunakufana nalokhu.
Ngakho-ke lapho ukhetha i-cottage shizi kufanele inikeze ukukhetha ku-cottage shizi ama-5-9% amafutha - Sizothola amavithamini ancibilikayo, futhi i-calcium izodonswa amandla, futhi okuqukethwe ikhalori akukubi.
Uma sibheka ushizi wasendlini owenziwe ekhaya, ngakolunye uhlangothi, ungokwemvelo futhi ugcwele amavithamini ngangokunokwenzeka, ngakolunye uhlangothi, okuqukethwe okunamafutha koshizi we-cottage cishe kungo-15-18%, okuqukethwe kwekhalori kungaphezu kwama-200 kcal nge-100g. Ngakho-ke, abantu abanokukhuluphala kanye ne-dyslipidemia (i-cholesterol ephezulu yegazi) akufanele basebenzise kabi ushizi wekhaya owenziwe ekhaya.
Ngaphezu kwalokho, i-cottage shizi iyindlela yokudla yezakhi zamagciwane amaningi, ngakho-ke uma ukhetha ushizi wasendlini owenziwe ekhaya, kufanele uqiniseke ngokuhlanzeka kwepulazi okhiqiza ushizi we-cottage shizi. Ngokuphila eshalofini: ngaphezulu ushizi wekotishi wemvelo ugcinwa amahora angama-72. Uma impilo yeshelufu ushizi we-canta idlula izinsuku ezingama-3, khona-ke leli curd ligxishwe ngama-preservatives kanye nokuqina.
Ngaphezu koshizi we-cottage, emashalofini kunenombolo enkulu yoshizi abahlukahlukene be-curd, inqwaba yama-curd. Ngaphezu koshizi we-cottage, le mikhiqizo iqukethe inani elikhulu le-glucose kanye nesitashi kuvame ukutholakala (lapho kufakwa isitashi, i-curd mass ithola ukuvumelana okuhle futhi iba nokwanelisa ngokwengeziwe), okuphikiswa ngokuphelele kushukela!
Ngakho-ke khetha ushizi ojwayelekile wekotishi ngaphandle kwezengezo, nguye osebenziseka kakhulu emizimbeni yethu.
Ungakanani ushizi wekhishi? Futhi kaningi kangakanani?
Umuntu omdala udinga amagremu ayi-150 kuye kwangama-250 e-cottage shizi izikhathi ezingama-3-4 ngesonto. Ingane ingadla ushizi wekhishi nsuku zonke (inani lihambisana nobudala bengane). Uma umuntu ehlangabezana nemithwalo ekhulayo yemvelo enamandla (i-amateur noma igeyimu yobungcweti), khona-ke isilinganiso sansuku zonke se-cottage shizi sikhuphukela ku-500 g.
Uma umuntu anciphise ukusebenza kwe-renal (kunokuhluleka okukhulu kwe-renal), okuvame kakhulu ngenkambo ende yesifo sikashukela - ngokuthuthukiswa kwe-nephropathy yesifo sikashukela, khona-ke inani leproteyini ngosuku liyancipha, ngokulandelana, futhi kunesidingo esincane soshizi we-cottage (inani lamaprotheni ngosuku libalwa ngokwahlukana, ngokusekelwe kusuka ekuhlolweni kwesiguli esithile esinomsebenzi wezinso osehlisiwe).
Inani le-cottage shizi eliningi akufanele lichithwe - lokhu kungaholela ekutheni "ukulayisha ngokweqile kwamaprotheni", okungalimaza izinso nepheshana lesisu. Ngakho-ke khumbula umuzwa wokulingana!
Ngokusho kwesikhathi sosuku, ushizi we-cottage kungcono ukudla ngesikhathi sasemini nasekuseni. Njengoba sikhumbula, imikhiqizo ephezulu ye-AI kusihlwa nakusihlwa ihlukaniswe ngeziguli ezinesifo sikashukela nokukhuluphala.
Ukuhlanganisa ikhekhe ushizi ne?
Ngemifino, izithelo, amajikijolo. Ushizi we-Cottage uzokwehlisa ijubane ushukela ngemuva kokudla i-fructose kusuka kuzithelo namajikijolo - konke kunempilo futhi kuyamnandi.
Yidla okumnandi futhi ube nempilo!
IMIPHUMELA
1. Ama-apula abhakwe agxishwe ushizi we-cottage shizi
Ama-apula noshizi wekotishi ayatholakala unyaka wonke, futhi lokhu kuyamangalisa, njengoba ungaziphatha kuma-apula abhakwe ngo-cottage shizi nesinamoni nganoma yisiphi isikhathi!
2. Ikhekhe eli-curd - isiphuzo sokudla
Uma umeme izivakashi, asikho isizathu sokubheka ngomusa kumaswidi awathengelwe wona kuphela. Bhaka ikhekhe le-curd elingasetshenziswa ngisho nasoshukela!
3. I-curd souffle ngethanga
Futhi le ndlela yabiwe umfundi wethu. Le dessert ilungiselelwe ngemizuzu nje eyi-10 futhi kuvela okumnandi kakhulu.
4. Ama-cheesecake kusuka kufulawa we-buckwheat nge-stevia
Ama-cheesecake angenye yezitsha zendabuko ezidumile ezweni lethu. Futhi isifo sikashukela asisona isizathu sokuphika wena kuzo. Udinga nje ukuguqula iresiphi, ne-vuyalya - ukunambitheka okumnandi futhi okunempilo etafuleni lakho!
