Kusukela ebuntwaneni kakhulu wezwa ukuthi udinga ukudla i- cottage shizi . Ngempela, kuyasiza amathambo namazinyo. Kodwa, naphezu kokudala kangakanani, lo mkhiqizo kufanele ube njalo ekudleni kokudla kwakho. Ngemuva kwakho konke, cela umgijimi ukuthi abukele ngokucophelela ukudla kwakhe, kungakanani amaprotheni namavithamini emakhaleni futhi ngokushesha uyaphendula lokho, futhi kufanele udliwe kuwo wonke umuntu.
Zingaki amaprotheni ku-cottage ushizi: inamba ewusizo
Ungacabangi ukuthi lo mkhiqizo wekhanda uqukethe inani elifanayo lamaprotheni alusizo emisipha. Ngakho-ke, konke kuxhomeke kumaphesenti wezinto ezinamafutha ezikhonjisiwe kuphakheji. Ngaphezu kwalokho, kuzoba khona umehluko okhethekile phakathi kwe-cottage shiese eyenziwe ekhaya futhi uthenge esitolo.
Ukuze uthole ukuthi zingaki amagremu weprotheyini aphephe, udinga ukubhekisela kumatafula okudla okwenziwe ngokukhethekile. Zizokwenza ukuthi kube nomkhiqizo we-fat fat content, iphesenti yaleso sici esiwusizo ekukhiqizeni ama-enzyme kuzoshintshashintsha ukusuka ku-21 ukuya ku-29%. Ngesikhathi esifanayo, ku-cottage shizi esithengiwe leli xabiso ngeke liphakamise ngaphezulu kwezingu-23%. Uma iqukethe amafutha angu-9%, amaprotheni akhona ku-17 g. Ku-100 g cottage shizi enomuthi wamafutha angu-18% amaprotheni - 15 g.
Ngakanani amaprotheni asekhayeni lasekhaya?
Kumele uqaphele ukuthi lo mkhiqizo obisi omuncu wokukhiqizwa kwekhaya uwusizo kunazo zonke kunalokho owathengiwe. Amaphesenti ayisishiyagalombili angu-18 awela ku-protein casein equkethe i-tryptophan, i-lysine. Ngaphezu kwalokho, iqukethe amaprotheni amaningi, izakhi. Ngakho-ke, i-100 g ye-cottage cheese ihlanganisa 16 g weprotheni, futhi isilinganiso sephesenti lokhu ngu-49%.
Ngendlela, i-casein inesitoreji esikhulu esingenakulungiswa kwi-amino acid ngayinye, i-phosphorus ne-calcium.
Kumele kuqashelwe ukuthi kufanele kube nesilinganiso kukho konke, kodwa ngoba uma uthathe ukudla okulungile, khumbula ukuthi amaprotheni nsuku zonke adla, agaywe ngumzimba, akumele adlule 120 g.
Izakhamuzi zeluleka ukuba zidle indebe eyodwa (200 amagremu) we-cottage shizi nsuku zonke namafutha angu-1%. Ngesikhathi esifanayo, okuqukethwe kwekhalori yocala elinjalo yi-160 kcal kuphela, kanti iphrotheni ingu-28 g.
Ukuze ukhuthaze umzimba wakho ngamaprotheni abalulekile amaprotheni nama- amino acids , uvimbele ukubola kwe-muscle, uyidle ngaphambi kokulala.
Okokugcina, sifingqa ukuthi umbuzo wokuthi zingakanani amaprotheni aqukethwe ku-curd kufanelekile - 18%. Ngesikhathi esifanayo, kuphela u-12% we-mass mass ethathwa ngamafutha kanye nama-carbohydrate.