Ushizi we-Cottage ushukela: kungenzeka noma kungenzeki, uzuze futhi ulimaze

Kunemikhiqizo ekusebenziseka kwayo okusobala kuwo wonke umuntu. Isibonelo, umbuzo wokuthi ngabe ushizi we-cottage shizi kungenzeka yini ezigulini ezinesifo sikashukela sohlobo lwe-2 awuveli ngisho nakubantu abaningi. I-calcium, amaprotheni, ubuncane be-carbohydrate - ukwakheka kwemikhiqizo yobisi kuyabukeka. Phakathi naleso sikhathi, kwezinye izimo, ukusetshenziswa kwoshizi we-cottage kungadala ukulimala kwesifo sikashukela futhi kubangele ukwanda okuqhubekayo kweshukela. Cabanga ngomthelela omuhle we-cottage shizi, khuluma ngemikhawulo edingekayo, futhi ekugcineni, ujwayele izindlela zokupheka zezitsha zekhishi le-canta, ezingasebenzeli ushukela kuphela, kepha futhi nezinambitheke ngokungenakuphikwa.

Yini ukusetshenziswa kwekhekhe ushizi kwabanesifo sikashukela

Ushizi wasekhishini utholakala ngokufaka ubisi olunama-asidi noma ama-enzyme, ngenxa yalokho amaprotheni obisi ahlangana futhi nengxenye ewuketshezi, i- Whey, ihlukaniswe. Ushizi wasekhishini ungabhekwa njengokugxila kwezinzuzo zobisi, ngoba kuthatha okungenani ilitha lebisi ukukhiqiza iphakethe lama-200 g.

Izici zayo ezizuzayo zesifo sikashukela:

1. Ushizi wekotishi - Ukudla okuphezulu kwamaprotheni ngamaprotheni ayi-14-18% Lokhu okuqukethwe kungaziqhayisa ngenyama namaqanda kuphela. Amaprotheni amaningi yi-casein, etholakala kuphela kwimikhiqizo yobisi. Ngokukhululeka kokugaya emgudwini wokugaya ukudla, awunakulingana, uphula kancane futhi ukondle umzimba amahora angama-6-7.
2. Ubisi - Ukuphela kokudla ekuqaleni kokuphila kuzo zonke izilwane ezincelisayo. Ngakho-ke, imvelo iye yaqiniseka ukuthi i-casein iphelele futhi ilinganiselwe ngangokunokwenzeka. Le proteni iqukethe wonke ama-amino acid abalulekile. Isetjenziselwa ukondla kwababelethi kweziguli.
3. UCasein ku-cottage shizi kungokwesigaba sama-phosphoproteins, ngakho-ke, inokuqukethwe okuphakeme kakhulu kwe-phosphorus - i-220 mg nge-100 g enesilinganiso sezinsuku ezingama-800 mg. Ngakho-ke, ipakethe lalomkhiqizo wobisi linikeza ngaphezu kwesigamu semfuneko ye-phosphorus. I-phosphorus amathambo aqinile, izipikili kanye ne-enamel yezinyo. Inika izinqubo eziningi ze-metabolic namandla, ilawula i-acidity yegazi. Kumuntu onesifo sikashukela, ukuntuleka kwe-phosphorus kuyabulala, ngoba kubhebhethekisa kakhulu imiphumela kashukela omningi - kubangela i-myocardial dystrophy ngesikhathi se-angiopathy, kusheshise ukubhujiswa kwamathambo namalunga ezinyaweni zikashukela, futhi kucasule ukuvela kwezilonda nezilonda zesifo sikashukela.
4. I-calcium - okuqukethwe kwe-calcium kuphezulu ku-cottage shizi (ku-100 g - 164 mg, lokhu kungu-16% wesidingo sansuku zonke), futhi iningi lazo lisesimweni sokugaya kalula - mahhala noma ngesimo se-phosphates ne-citrate. Ku-mellitus yesifo sikashukela, inani elanele le-calcium lisho ukuvunyelwa okuhle kwezitho zamangqamuzana, futhi ngenxa yalokho, ukwehla kokuqina kwe-insulin. I-calcium iyathuthukisa ukwenziwa kwe-nerve, ngakho-ke i-neuropathy yesifo sikashukela izodalulwa kancane. Futhi sibonga i-calcium ukuthi ushizi we-cottage ulusizo enhliziyweni - isitho esihlushwa isifo sikashukela sohlobo 2 ikakhulukazi.
5. Izici zeLipotropic - ushizi we-cottage cheese uqukethe izici ze-lipotropic, okusho ukuthi umuntu onesifo sikashukela uzosiza ngokwejwayelekile umzimba we-metabolism, wephule futhi ususe amanoni esibindini, kanye ne-cholesterol ephansi.

Kuqukethe i-cottage shizi namavithamini athile:

Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule

• Ukwehlela ushukela -95%
• Ukuqedwa kwe-vein thrombosis - 70%
• Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
• Ukuqeda umfutho wegazi ophakeme - 92%
• Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%

Inkomba ye-Glycemic yomkhiqizo namakhalori

Ushizi wasekhishini une-GI ephansi, ngoba uqukethe kuphela amagremu ama-2 ama-carbohydrate. Lokhu kusho ukuthi empeleni akubangeli ukukhuphuka koshukela ngisho nokusetshenziswa kaningi futhi kungasetshenziswa kabanzi ekudleni okune-carb kwesifo sikashukela kalula. Ngesifo sohlobo 1, akubhekwanga lapho kubalwa amayunithi wesinkwa nomthamo we-insulin emfushane.

Okuqukethwe kwekhalori koshizi we-cottage kuthintwa ngokuqukethwe kwawo kwamafutha. Okuvame kakhulu:

• i-nonfat (amafutha angu-0,2%),
• i-nonfat (2%),
• ushizi weklasikhi (5, 9, 12, 18%).

Okuqukethwe ku-cottage shizi wokuqukethwe kwamafutha ahlukahlukene wezakhi kanye nokuqukethwe kwawo khalori:

Njengoba kungabonakala kusuka kudatha engenhla, okuqukethwe kwekhalori kukhuphuka ngokwanda kokuqukethwe kwamafutha. Lawa mafutha angama-70% ama-acid anama-acid amaningi, anconyelwayo ukuba anciphise nesifo sikashukela. Ngakho-ke, ukukhetha kufanele kunikezwe umkhiqizo onamafutha amancane, ikakhulukazi uma onesifo sikashukela ebhekene nomsebenzi wokunciphisa umzimba.

Ukuya ngokweqile nokudla u-0,2 cottage shizi nakho akusenani: uma kungekho mafutha, i-calcium ne-Vitamin A akukhathaleki.Isinqumo esihle sikashukela ngumkhiqizo onamafutha ayi-2-5%.

Kungakanani okuvunyelwe ukudliwa

Umthamo wansuku zonke onconyiwe we-cottage shizi wesifo sikashukela sohlobo 2 ama-50-250 gr. Kungani kungabi njalo uma lo mkhiqizo wobisi obilisiwe uyinzuzo eqinile yomzimba?

Izizathu zokulinganiselwa:

• I-WHO ithole ukuthi isidingo somzimba samaprotheni singama-0.8 g ngekhilogremu ngayinye, futhi zonke izinhlobo zamaprotheni, kufaka phakathi nemifino, ziyabalwa. Umthamo omkhulu ongaba nawo ungama-2 amagremu. Uma umuntu onesifo sikashukela engahlanganyeli ezemidlalo, iningi le-casein alisetshenziselwa ukukhula kwemisipha, kepha ukwanelisa izidingo zamandla. Uma ephansi, isisindo sikhula ngokungenakuvinjwa;
• inani elikhulu lamaprotheni alayisha izinso. Uma izimpawu zokuqala ze-nephropathy zibonwa nesifo sikashukela, ushizi omningi wekhishi ekudleni uzokhulisa inkinga;
• ngokweqile ekudleni kwe-casein (kuze kufike ku-50% wokuqukethwe okuphelele kwama-khalori) kulimaza isibindi;
• imikhiqizo yobisi inenkomba ye-insulin ephezulu, okungukuthi, ikhulisa kakhulu ukuhlanganiswa kwe-insulin. Lokhu kungaba yingozi kwisifo sikashukela sohlobo 2 ekuqaleni kwesifo, lapho amanyikwe esesebenzela ukugqokwa;
• Izifundo zakamuva zikhombisile ukuthi i-lactose ithuthukisa ukumelana ne-insulin. Lokhu kusho ukuthi inani elidlule lama-carbohydrate ekudleni lizobangela ukwanda okunoshukela okunamandla kunangaphambili. Le mininingwane itholwe ngaphansi kwezimo ze-lactose eyeqile. Inani elincane le-cottage shizi ngeke lilethe ukulimala.

Yikuphi ushizi wekhishi ongakukhetha ushukela

Sithole ngaphezulu ukuthi ushizi wekhishi likashukela uyadingeka ngokuqukethwe okunamafutha amancane, kepha akunamafutha. Ngaphezu kwalesi sinqumo, lapho ukhetha umkhiqizo kufanele uqondiswe yilezi zeluleko:

1. Khetha i-cottage shizi ngesakhiwo esincane, ubisi oluhle kanye ne-sourdough. Ikhwalithi ngayinye eyengeziwe ilimaza ikhwalithi.
2. Nikeza ukukhetha emikhiqizweni yobisi enosiwe eyenziwe ngokuhambisana neGOST. Ukucaciswa kobuchwepheshe kuvame ukuhloswa ukwehlisa izindleko zokukhiqizwa, ngenkathi kungenaso isiqiniseko sokuthi ikhwalithi ngeke ihlupheke.
3. Ushizi omningi kakhulu noma wamanje wekhishi utholakala ngenxa yokwephulwa kobuchwepheshe bawo bokukhiqiza. Kulokhu, inani elincane le-serum elinyukayo livunyelwe.
4. Impilo yeshalofu yoshizi we-cottage isisindo yizinsuku ezingama-2-3, khona-ke ingadliwa kuphela ngemuva kokwelashwa okushisa. Ukufakwa kwamanje kukuvumela ukwandisa impilo yeshalofu kuze kufike ezinsukwini eziyi-7. Uma isikhathi esithe xaxa sikhonjiswa kwiphakeji, okulondoloziwe kuyalungiswa emkhiqizweni.

Izindlela zokupheka ze-Cottage shizi ezigulini ezinesifo sikashukela

Izindlela zokupheka ezinhle kakhulu ezishiziweyo ezinesifo sikashukela sohlobo 2 kufanele zibe noshukela, ufulawa nezinye izithako ezinama-carb aphezulu, kanti inani elincane lamafutha zemifino lizoba usizo ngisho. Ngezansi izindlela zokupheka ezimbalwa zalezi zitsha.

I-Syrniki

I-syrniki efanelekayo yesifo sikashukela ichazwa encwadini yesazi esaziwayo sokopishi uPokhlebkin. Isithako sabo esiyinhloko i-curd engeyona engamanzi, emile kancane. Sifaka ingcosana kasawoti nohhafu wesipuni se-soda kuyo. Sifaka ufulawa kancane kancane, "kungakanani ozokuthatha", kuze kube yilapho isisindo siba munye futhi siqine. Aludingi ushukela noma amaqanda.

Ukusuka kwinhlama eqediwe ebhodini noma yesundu sakha amakhekhe amancanyana (0.5 cm) kanye gazinga emafutheni kuze kube yilapho kwakheka uqweqwe oluhle. Ama-pancake anjalo we-cottage shizi aphenduka athambile futhi amnandi, futhi alungele itiye lasekuseni.

Ikhekhe le-curd le-curd

Beat amaprotheni ama-2, engeza i-vanilla, indawo kashukela, i-200 g yobisi, uhhafu wepakethe we-cottage shizi (125 g), ama-yolks ama-2 asele bese uxova isisindo. Thela isikhunta ngesembozo, sibeke efrijini. Ngehora lokuqala, hlanganisa amahlandla ambalwa. I-ayisikhilimu izolunga emahoreni angama-2-3.

Casserole

I-casserole emnandi yekhekhe ingalungiswa ngaphandle kwefulawa. Ukuze wenze lokhu, thatha ipakethe le-cottage shizi elinokuqukethwe okunamafutha okungenani ama-5%, engeza ama-yolks ama-2, i-100 g yobisi nokunambitheka kwemvelo - i-vanilla ne-zest zest, hlanganisa kahle. Uma ushizi wekotishi uloketshezi, inani lobisi kumele lincishiswe, isisindo esiphelile akufanele lugeleze. Beat amaprotheni ama-2 kahle, hlanganisa ngobumnene ku-cottage shizi. Ungangeza ama-apricots noma omisiwe omncane. Zine-GI ephansi, ngakho-ke le mikhiqizo ngeke inikeze ukwanda okunamandla ushukela, futhi ukunambitheka kuzoba okugcwele kakhulu. Sigcoba ifomu ngamafutha, sibeka i-casserole yesikhathi esizayo kuyo bese siyithumela kuhhavini isigamu sehora.