Feta Cheese: Yakanaka kana yakaipa?

Zvemukati

• Chii chinonzi Feta Cheese?
• Inoitwa Sei?
• Feta Cheese Yakarongedzwa NeMuturu
• Iyo Inogona Kutsigira Bone Hutano
• Feta Cheese Yakanakira Gut Yako
• Iine Inobatsira Mafuta Mafuta
• Zvinogona Kuita Matambudziko NeFeta
• Iine Zvikwereti Zvakakwira zveSodium
• Iine Lactose
• Vakadzi vane nhumbu havafanirwe Kudya Unpasteurized Feta
• Maitiro Ekudya Feta Cheese
• Tora Meseji Yekumba

Feta ndiyo inozivikanwa kwazvo chizi muGreek. Iyo yakapfava, chena, yakashongedzwa chizi iyo ine hutano hwakanyanya uye inopa kwakanyanya sosi yecalcium.

Sechikamu cheMediterranean cuisine, iri chizi rinoshandiswa mune ese marudzi emidziyo kubva pane zvinofadza kusvika kumadhiri.

Hezvino zvese zvaunoda kuti uzive nezve feta cheese.

Chii chinonzi Feta Cheese?

Feta cheese inotangira kuGreece.

Icho Kudzivirirwa Kusarudzwa kweKutanga (PDO) chigadzirwa, zvichireva kuti chete chizi inogadzirwa mune dzimwe nzvimbo dzeGreek dzinogona kunzi "feta" ().

Munharaunda idzi, feta inogadzirwa nemukaka kubva kumakwai nembudzi dzinomutswa pahuswa hwemuno. Iyi nharaunda chaiyo ndiyo inopa chesi hunhu hwayo hwakasiyana.

Iko kunhuwirira kweFeta kunotetepa uye kwakapinza kana kwagadzirwa nemukaka wemakwai, asi hunyoro kana ukasanganiswa nemukaka wembudzi.

Feta inogadzirwa mumatombo uye yakasimba kune iyo inobata. Zvisinei, inogona kuputsika kana yakatemwa uye ine mukaka unotapira unonzwa.

Feta chizi chizi yechiGiriki inogadzirwa nemukaka wemakwai nembudzi. Iyo ine tangy, inopinza flavour uye yakasviba kugadzirwa mumuromo.

Inoitwa Sei?

Feni chaiyo yechiGiriki inogadzirwa nemukaka wemakwai kana musanganiswa wemukaka wemakwai nembudzi.

Zvakadaro, mukaka wembudzi haugone kupfuura 30% yemusanganiswa ().

Mukaka unoshandiswa kugadzira chizi unowanzo dururwa, asi unogona zvakare kuve wakasviba.

Mushure mekunge mukaka waiswa pasteurized, lactic acid tsika dzekutanga dzinowedzerwa kupatsanura vhiri kubva kumakaka, ayo akagadzirwa neprotein casein. Ipapo, rennet inowedzerwa kuseta iyo casein.

Kana izvi zvangoitika, iyo curd inogadzirwa nekukweva iyo whey uye nekuisa iyo curd muforoma kwemaawa makumi maviri nemana.

Kana curd yacho yangosimba, inotemwa ikaita cubes, yakarungwa nemunyu ndokuiswa mumadhiramu emapuranga kana mumidziyo yesimbi kusvika mazuva matatu. Tevere, zvidhinha zvechizi zvinoiswa mune ine munyu mhinduro uye firiji kwemwedzi miviri.

Chekupedzisira, kana chizi yagadzirira kugoverwa kune vatengi, inoiswa mune ino mhinduro (inonzi brine) kuchengetedza kutsva.

Feta chizi yakashongedzwa chizi iyo yakaumbwa kuita macube. Inochengetwa mumvura ine munyu uye yakasimudzwa kwemwedzi miviri chete.

Feta Cheese Yakarongedzwa NeMuturu

Feta chizi inoratidzika kunge sarudzo yakanaka. Rimwe ounce (28 gramu) rinopa (2):

• Makorori: 74
• Mafuta: 6 magiramu
• Mapuroteni: 4 magiramu
• Carbs: 1.1 magiramu
• Riboflavin: 14% yeiyo RDI
• Calcium: 14% yeiyo RDI
• Sodium: 13% yeiyo RDI
• Phosphorus: 9% yeiyo RDI
• Vhitamini B12: 8% yeiyo RDI
• Selenium: 6% yeiyo RDI
• Vhitamini B6: 6% yeiyo RDI
• Zinc: 5% yeiyo RDI

Iyo zvakare ine yakadzikama huwandu hwevhitamini A uye K, folate, pantothenic acid, iron uye magnesium (2).

Chii chimwezve, feta yakaderera mumafuta uye macalorie kupfuura akwegura chizi senge cheddar kana parmesan.

Rimwe ounce (28 gramu) ye cheddar kana parmesan ine anopfuura zana macalorie uye magiramu manomwe emafuta, nepo imwe ounce ye feta ine 74 macalorie chete uye magiramu matanhatu emafuta (2, 3, 4).

Uyezve, ine yakawanda calcium neB mavitamini kupfuura mamwe machizi akaita mozzarella, ricotta, kottage chizi kana mbuzi chizi (2, 5, 6, 7, 8).

Feta chizi yakaderera-koriori, yakaderera-mafuta chizi. Ichowo chitubu chakanaka cheB mavitamini, calcium uye phosphorus.

Iyo Inogona Kutsigira Bone Hutano

Cheese inoita kunge ndiyo sosi yekutanga yecalcium muzvikafu zveWestern ().

Feta chizi isosi yakanaka yecalcium, phosphorus uye protein, zvese izvi zvakave zvichiratidzwa kusimudzira hutano hwepfupa ().

Calcium uye mapuroteni anobatsira kuchengetedza huwandu hwemapfupa uye kudzivirira osteoporosis, nepo phosphorus iri chinhu chakakosha chefupa (,,,).

Imwe neimwe inoshambira feta inopa zvakapetwa kaviri calcium senge phosphorus, chiyero chinoratidzwa kuva nemhedzisiro pane hutano hwepfupa (2,,).

Uyezve, mukaka kubva kumakwai nembudzi une calcium yakawanda uye phosphorus kupfuura mukaka wemombe. Naizvozvo, kusanganisa cheeses senge feta mukudya kwako zvinogona kukubatsira iwe kuwana zvinokurudzirwa kudya kwezuva nezuva kwecalcium (15, 16, 17).

Calcium uye phosphorus zviripo mu feta cheese muhuwandu hunogona kubatsira kutsigira hutano hwemabhonzo.

Feta Cheese Yakanakira Gut Yako

MaProbiotic anorarama, ane hushamwari mabhakitiriya anogona kubatsira hutano hwako.

Feta yakaratidzirwa kuve Lactobacillus plantarum, iyo inosvika makumi mana nemasere muzana ehutachiona hwayo (,,, 21).

Aya mabhakitiriya anogona kubatsira kusimudzira immune immune uye gut hutano kuburikidza nekudzivirira iyo yematumbo turakiti kubva kuchirwere-chinokonzera hutachiona senge E. coli uye Salmonella (22).

Uyezve, vanoita kunge vanowedzera kugadzirwa kwemakemikari anodzivisa mhinduro yekuvhiringidza, zvichipa zvinopesana nemishonga (22,).

Chekupedzisira, bvunzo-chubhu zvidzidzo zvakaratidza kuti mabhakitiriya uye imwe mbiriso maficha anowanikwa mune ichi chizi anogona kukura pazasi pH, kupona kwakanyanya mamiriro mumatumbu ako, senge bile acid (, 22,).

Feta chizi ine mabhakitiriya ane hushamwari ayo akaratidzirwa kusimudzira hutano uye hutumbu, kuwedzera kune avo ekurwisa-kupisa mhedzisiro.

Iine Inobatsira Mafuta Mafuta

Conjugated linoleic acid (CLA) ine mafuta acid anowanikwa mune zvigadzirwa zvemhuka.

Yakaratidzirwa kubatsira kuvandudza kuumbwa kwemuviri, kudzikira kwemafuta uye kuwedzera kuonda kwemuviri.CLA inogona zvakare kubatsira kudzivirira chirwere cheshuga uye yakaratidza kupokana nekenza mhedzisiro (25, 26).

Chizi dzakagadzirwa nemukaka wemakwai dzine huwandu hweCLA hwakakwirira kupfuura chezi dzakagadzirwa nemukaka kubva kumombe kana mbudzi. Muchokwadi, feta cheese ine inosvika 1.9% CLA, iyo inoverengera 0,8% yemafuta ayo (27, 28).

Kunyangwe hazvo zvirimo zveCLA zvichidzikira painogadziriswa nekuchengetwa, ongororo yakaratidza kuti kushandiswa kwetsika dzehutachiona mukugadzirwa kwechizi kunogona kubatsira kuwedzera kuwanda kweCLA (, 29).

Naizvozvo, kudya feta cheese kunogona kubatsira mukudya kwako kweCLA uye nekukupa iwe ese mabhenefiti ainopa.

Sezvineiwo zvakakwana, Girisi ine yakaderera chiitiko chekenza yemazamu uye yakanyanya kudyiwa chizi muEuropean Union (28).

Feta chizi ine huwandu hwakanaka hweCLA, iyo inogona kuvandudza kuumbwa kwemuviri uye kubatsira kudzivirira chirwere cheshuga nekenza.

Zvinogona Kuita Matambudziko NeFeta

Feta chizi isosi yakanaka yezvinhu zvinovaka muviri. Nekudaro, nekuda kwekugadzirwa kwayo uye nemhando dzemukaka dzakashandiswa, zvinogona kuve nezvimwe zvinokanganisa.

Iine Zvikwereti Zvakakwira zveSodium

Munguva yekugadzira chizi, munyu unowedzerwa kune curd. Pamusoro pezvo, panguva yekuchengetera, chizi block inoda kunyudzwa mune brine inosvika 7% munyu.

Chigadzirwa chakapedzwa chizi yakakwira mune sodium. Muchokwadi, feta cheese ine 312 mg yesodium mune 1-ounce (28-gramu) inoshanda, iyo inogona kuverengera kusvika 13% yeRDI yako (2).

Kana iwe uine hanya nemunyu, imwe nzira yakapusa yekudzikisa zvemunyu zvechizi iyi kusuka chizi nemvura usati waidya.

Iine Lactose

Cheese dzisina kuvhurika dzinowanzo kuve dzakakwirira mu lactose kupfuura chezi dzakakwegura.

Sezvo feta cheese iri isina kubikwa chizi, ine yakakwira lactose zvemukati pane mamwe maruva.

Vanhu vane allergiki kana vasingashiviriri kune lactose vanofanirwa kudzivirira kudya chizi dzisina kubikwa, kusanganisira feta.

Vakadzi vane nhumbu havafanirwe Kudya Unpasteurized Feta

Listeria monocytogenes imhando yehutachiona hunowanikwa mumvura neivhu hunogona kusvibisa zvirimwa nemhuka ().

Vakadzi vane nhumbu vanowanzo kurairwa kuti varege kunwa miriwo mbishi nenyama, pamwe nemidziyo yemukaka isina kuiswa mushonga, nekuti vane mukana wekusvibiswa nehutachiona uhu.

Cheeses inogadzirwa nemukaka usina kunyorerwa ane njodzi yakakwira yekutakura mabhakitiriya pane chezi dzakagadzirwa nemukaka wakaomeswa. Saizvozvowo, mutsva mutsva une mukana wakakura wekuutakura kupfuura echizi yechinyakare, nekuda kwehuwandu hwehunyoro ().

Naizvozvo, feta cheese inogadzirwa nemukaka usina kunyorerwa haina kukurudzirwa kune vakadzi vane nhumbu.

Feta chizi ine yakakwira sodium uye lactose zvemukati pane mamwe mamwe machizi. Zvakare, kana ichigadzirwa nemukaka usina kunyorerwa, ine mukana wekusvibiswa nayo Listeria mabhakitiriya.

Maitiro Ekudya Feta Cheese

Feta inogona kuve yekuwedzera kukuru kune zvako zvekudya nekuda kwekunaka uye kugadzirwa. Muchokwadi, maGreek tsika vanoichengeta patafura kuti vanhu vawedzere kuwedzera panguva yekudya.

Heano mashoma nzira dzinonakidza dzekuwedzera iyi mhando yechizi kune chikafu chako:

• Pachingwa: Pamusoro ne feta, inodonha nemafuta emuorivhi uye mwaka nemunyu uye mhiripiri.
• Pamashizha: Fwanya crumbled feta pane ako masaradhi.
• Yakabikwa: Grill feta, idonhedze nemafuta emuorivhi uye mwaka nepepuru.
• Nemichero: Gadzira madhishi akadai saradhi yemavise, feta uye mint.
• Pane tacos: Fwanya crumbled feta pane tacos.
• Pane pizza: Wedzera crumbled feta uye zvinoshandiswa semadomasi, mhiripiri uye maorivhi.
• Mune omelets: Sanganisa mazai nesipinashi, madomasi uye feta.
• Pane pasita: Iishandise pamwe neartichokes, madomasi, maorivhi, capers uye parsley.
• Pamatatata: Edza izvi pamatehwe akabikwa kana akachekwa.

Nekuda kwehunhu hwayo uye hwema, feta cheese inogona kunge iri yekuwedzera yakanaka kune yekudya.

Tora Meseji Yekumba

Feta yakasungirwa, chena chizi ine yakapfava uye yakasviba mameseji.

Inofananidzwa nedzimwe chezi, yakaderera mumacalorie nemafuta. Iinewo huwandu hwakawanda hweB mavitamini, phosphorus uye calcium, iyo inogona kubatsira hutano hwemapfupa.

Pamusoro pezvo, feta ine mabhakitiriya anobatsira uye mafuta acids.

Zvisinei, rudzi urwu rwechizi rwakanyanya kukwirira mune sodium. Vakadzi vane nhumbu vanofanirwawo kuve nechokwadi chekudzivirira isina kuiswa pasita.

Asi kune vanhu vazhinji, feta yakachengeteka kudya. Uyezve, inogona kushandiswa mune akasiyana mabikirwo, kubva pazvikumbiro kusvika kumadhiri.

Pakupera kwezuva, feta chinhu chinonaka uye chine hutano mukudya kwevanhu vazhinji.