Chii chinonzi Labneh Cheese? - Uye Maitiro Ekuzviita

Zvemukati

• Chii chinonzi Labneh Cheese?
• Kwakanaka Kunobva Akawanda Micro- uye Macronutrients
• Yakakwira Protein Zvemukati Zvinogona Kupa Akawanda Mabhenefiti
• Inotakura Bacteria Inobatsira Kusimbisa Uturu Hwako Hutano
• Inogona Kukodzera Kune Vanhu Vane Lactose Kusashivirira
• Zvakawanda uye zviri nyore Kuwedzera kune Kudya Kwako
• Zvinogona Kuderera
• Nzira Yokuita Nayo Yako
• Icho Chinokosha

Labneh chizi chigadzirwa chakakurumbira chemukaka chine hupfumi hwekunaka uye kupenya kwechiedza kwave kunakidzwa kwezviuru zvemakore.

Kazhinji inowanikwa muMiddle East chikafu, labneh chizi inogona kupihwa sedip, kupararira, kufadza kana dhizeti.

Iyo yakaderera mu lactose asi yakakwira mumabhakitiriya anobatsira, mapuroteni uye calcium - zvese izvi zvakakosha kune hutano hwako.

Chinyorwa ichi chinoongorora chikafu, mabhenefiti uye zvingangodzikira pasi zve labneh chizi uye zvinokupa iwe recipe yekuzviitira yako.

Chii chinonzi Labneh Cheese?

Labneh chizi imhando yechizi chinyoro inogadzirwa nekusvina yogati kubvisa yakawanda yeiyo whey kune yakasviba, yakanyanyisa kugadzirwa chigadzirwa.

Inowanzo gadzirwa kubva kune zvakagadzirwa zvemukaka zvigadzirwa zvakaita kefir, Greek yogati kana probiotic yogati, ayo ese akapfuma mumabhakitiriya anobatsira ayo anogona kubatsira kukwidziridza ura hwako hutano.

Labneh chizi inowanzo kurungwa nemoni uye mahebhu kuti ipe inonaka, cheesy kuravira uchichengeta iwo mwenje kugadzirwa uye zvishoma tart kuravira kweyogati.

Icho chinhu chinozivikanwa muMiddle East chikafu uye chinowanzoumburudzwa mumabhora madiki kana kushandiswa sedipiti kana kupararira kune veggies kana pita inodziya.

Kunyange iyo inogona kutengwa isati yagadzirwa kubva kune akawanda ezvitoro zvitoro, labneh chizi zvakareruka kugadzira pamba uine mashoma mashoma zvigadzirwa, mazhinji acho aunogona kunge uchitova nawo.

Labneh rudzi rwechizi chinyoro chakagadzirwa nekusvina yogati kubvisa whey. Kazhinji inodyiwa kuMiddle East sekunyudza kana kupararira, inogona kugadzirwa pamba nezvishoma zvigadzirwa.

Kwakanaka Kunobva Akawanda Micro- uye Macronutrients

Imwe neimwe inoshandira labneh chizi ine huwandu hwakawanda hweprotein nemafuta, pamwe nema micronutrients senge calcium uye vhitamini A.

Iyo zvakare ine yakanyanya kukwirira mune sodium, inobata 530 mg paunzi (28 gramu) - kana 23% yereferenzi yekudyiwa kwemazuva ese (RDI).

Rimwe ounce (28 gramu) ye labneh chizi mumafuta inopa ():

• Makorori: 80
• Mapuroteni: 5 magiramu
• Mafuta: 6 magiramu
• Sodium: 530 mg (23% yeiyo RDI)
• Calcium: 14% yeiyo RDI
• Vhitamini A: 6% yeiyo RDI
• Iron: 2% yeiyo RDI

Labneh inopawo hushoma hwemamwe mavitamini uye mamineral, kusanganisira phosphorus, potasium uye magnesium (2).

Labneh cheese inotakura huwandu hwakanaka hweprotein nemafuta, pamwe nema micronutrients sodiyamu, calcium uye vhitamini A.

Yakakwira Protein Zvemukati Zvinogona Kupa Akawanda Mabhenefiti

Kunge mamwe marudzi echizi, labneh inopa moyo unodonha mapuroteni kune yakaderera nhamba macalorie, ane anenge mashanu magiramu epuroteni mune imwe ounce (28 gramu) ().

Mapuroteni akakosha kune akawanda mativi ehutano, kubva ku immune immune kusvika pakugadzirisa matishu uye kupfuura ().

Zvidzidzo zvinoratidza kuti kudya mapuroteni kubva kumiti yemukaka kunogona kuchengetedza kuonda kwemuviri panguva yekurema, kutsigira hutano hwemagetsi, kukurudzira kudzora shuga yeropa uye kuchengetedza huwandu hwepfupa (,).

Kumwe kutsvagurudza zvakare kunoratidza kuti kuwedzera zvimwe zvepamusoro-mapuroteni zvekudya zvemukaka pane zvaunodya zvezuva nezuva zvinogona kubatsira kutakura uremu

Muchokwadi, mune kumwe kuongorora mu8,516 vakuru, kuwedzerwa yogati kushandiswa kwakabatana nenjodzi yakaderera yekufuta zvakanyanya kana kufutisa ().

Kuteedzera-kweprotein chikafu kunogona zvakare kukuchengetedza iwe uchinzwa uzere uye kuwedzera yako metabolism kukubatsira iwe kupisa akawanda macalorie mukati mezuva rese ().

Labneh chizi yakanaka sosi yeprotein, iyo inosimbisa zvinhu zvakawanda zvehutano hwako - kusanganisira kurema manejimendi, metabolism basa, kudzora shuga yeropa uye huwandu hwefupa.

Inotakura Bacteria Inobatsira Kusimbisa Uturu Hwako Hutano

Labneh chizi yakanaka sosi yeprobiotic, iri mhando yemabhakitiriya anobatsira anotsigira gut gut.

Zvirongwa zveprobiotic zvakabatana neakawanda mabhenefiti. Imwe ongororo yakaratidza kuti mapurobioti anogona kubatsira pakurapa nekudzivirira akawanda akasiyana ekugaya zvirwere, kusanganisira manyoka, anogumbuka ura syndrome (IBS) uye Clostridium difficile hutachiona ().

Probiotic inogona zvakare kuwedzera hutachiona uye kudzikisira iyo nguva yemamwe marudzi ehurwere uye hutachiona (,,).

Zvimwewo zvidzidzo zvinoratidza kuti mapurobioti anogona kuwedzera kuonda, kuvandudza hutano hwepfungwa, kudzikisa huwandu hwecholesterol uye kunyangwe kubatsira kubata mamiriro eganda senge dermatitis uye acne (,,,).

MaProbiotic ari labneh chizi anogona kusimbisa ako kugaya, immune immune, kurema manejimendi, hutano hwepfungwa, cholesterol mazinga uye hutano hweganda.

Inogona Kukodzera Kune Vanhu Vane Lactose Kusashivirira

Lactose imhando yeshuga inowanikwa mune zvakawanda zvigadzirwa zvemukaka, zvinosanganisira mukaka, yogati, ice cream uye chizi.

Vanhu vasina iyo enzyme lactase havagone kugaya lactose, zvichikonzera zviratidzo senge chinyoro, kuzvimba uye gasi pavanodya lactose-inorema chikafu ().

Sezvineiwo, ingangoita makumi manomwe neshanu muzana yehuwandu hwepasi rose lactose isingashiviriri ().

Labneh inofungidzirwa kuti ine lactose shoma pane mamwe machizi nekuda kwekumomesa kwayo uye kuita kwayo kuvirisa, iyo inobvisa yakawanda yeiyo whey uye lactose kubva muchigadzirwa chekupedzisira (,,).

Naizvozvo, labneh inoonekwa sechikafu chakachengeteka uye chine hutano kune avo vasingakwanise kutsungirira lactose kubva kune mamwe marudzi echizi.

Nemhaka yekuti labneh cheese inoshungurudzwa uye yakaviriswa, inogona kunge iri yakaderera mu lactose kupfuura mamwe marudzi echizi uye inogona kuve sarudzo yakanaka kana iwe uri lactose isingashiviriri.

Zvakawanda uye zviri nyore Kuwedzera kune Kudya Kwako

Kunze kwekuve uine hutano hwakanyanya, labneh inochinjika uye iri nyore kuwedzera kune chako chikafu.

Unogona kuishandisa sedip yemiriwo kana pita inodziya uye wozviparadzira pane zvaunofarira zvakabikwa zvinhu kana chingwa.

Uyezve, dzimwe nguva inoshandiswa mukudyiwa kana kusanganiswa nezvinhu zvakaita seuchi, walnuts uye michero mitsva yeprotein-yakazara kudya kwemangwanani.

Neimwe nzira, iwe unogona kuumburusa mumabhora madiki uye woishandira seyakafadza pamusoro pevanopwanya kana tositi.

Labneh chizi inochinjika uye iri nyore kuwedzera pane chako chikafu. Inogona kushanda sedip, kupararira, kudya kwekuseni, appetizer kana dhizeti.

Zvinogona Kuderera

Kunyangwe labneh chizi ichipa akati wandei zvingangove zvehutano mabhenefiti, inogona zvakare kuuya nekudzikira.

Kune kutanga, labneh inogona kuve yakakwira mune sodium, iine 1-ounce (28-gramu) ichishandira kusvina mune ingangoita 23% yeiyo RDI ().

Zvidzidzo zvinoratidza kuti kucheka nesodium ndiyo imwe yenzira dzinoshanda dzekudzikisa kumanikidza kweropa, kunyanya kana iwe uine nhanho dzakakwira (,).

Uye zvakare, kuwanda kwesodium kwakabatana kunogona kuve nengozi yakakwira yekenza yemudumbu (,).

Zvakakosha kuenzanisa munyu wako waunodya uye vaviri labneh chizi nechikafu chakakomberedzwa, chine hutano chakakwirira mune chikafu chose chine hutano.

Uyezve, labneh chizi haina kukodzera mavegans, iwo ane chirwere chemukaka kana avo vanogona kuve nehanya necasein, imwe yemapuroteni aripo mune zvigadzirwa zvemukaka.

Kune vanhu ava, machizi-asina chizi vanotsiva - senge maamondi chizi, cashew chizi kana mbiriso yekudya - inogona kunge iri imwe nzira iri nani.

Labneh chizi yakakwira mune sodium, saka iwe unofanirwa kuyera zvaunodya kuti udzivise hutano husina kunaka. Izvo zvakare hazvina kukodzera kune vegans uye vanhu vane yekukaka kwemukaka kana kunzwisisika kune casein.

Nzira Yokuita Nayo Yako

Labneh chizi inowanikwa zvakanyanya pachikamu chemukaka kana dhizaini yekudyira kunzvimbo dzinoverengeka dzezvitoro nemisika yemadzinza.

Zvisinei, zvakare zvakareruka kugadzirira uye zvinongoda mashoma mashoma zvigadzirwa zvekugadzira pamba.

Kuti utange, ingo gadza strainer pamusoro pembiya uye woimisa nezvikamu zvidiki zve cheesecloth.

Kwe 1 kapu (224 gramu) ye labneh chizi, fambisa 1/4 kiyipuniko yemuto wemonimu uye pini yemunyu muma12 ounces (340 gramu) eiyo yakajeka yechiGreek yogati.

Wedzera iyo yogati musanganiswa kune strainer uye peta cheesecloth pamusoro peiyo yogati kuti ifukidze zvachose. Tevere, chinja musanganiswa mufiriji uye utendere kuti ugadzire kwemaawa gumi nemaviri - 24 - iyo yakareba nguva yekumirira, inowedzera chigadzirwa chekupedzisira.

Kana ikangosvika pakukomberedza kwaunoda, labneh inogona kuiswa nemafuta emuorivhi uye nesarudzo yako yemwaka, wobva washandira kutonhora pamwe chete neveji nyowani kana pita.

Labneh chizi inogona kugadzirwa nekusanganisa yogati, ndimu muto uye munyu uye nekugadzika cheesecloth kuti utambure kwemaawa 12-24.

Icho Chinokosha

Yakakurumbira muMiddle East chikafu, labneh chizi inofarirwa neyakajeka mwenje uye yakasarudzika kunaka.

Iyo inochinjika, yakaderera mune lactose uye yakatakurwa neakawanda akanaka huwandu hweprobiotic, protein uye calcium.

Zvakanakisisa pane zvese, zviri nyore kugadzira wega senzira yakapusa uye ine hutano kune yakajairwa chizi.