Kubvira paucheche iwe wakanzwa kuti unoda kudya cottage cheese . Pashure pezvose, zvinobatsira pamapfupa nemeno. Asi, pasinei nokuti uri nemakore mangani, chigadzirwa ichi chinofanira kugara chiri mukudya kwezvokudya zvako. Mushure mezvose, bvunza mutambi wacho achichenjerera kutarisa zvokudya zvake, zvakadini mapuroteni nemavhithamini mumakumbo uye iye pakarepo anopindura kuti yakawanda, uye inofanira kudyiwa kune vose.
Ikoko mapuroteni akawanda mu cottage cheese: inobatsira kuverenga
Usafungidzira kuti chibereko ichi chinenge chiine purogiramu yakafanana yemapuroteni anoshanda pamasumbu. Saka, izvi zvose zvinoenderana nehuwandu hwemafuta zvakaratidzwa pane pepa. Uyezve, pachava nekusiyana kwakasiyana pakati peimba yakagadzirwa cottage cheese uye kutengwa muchitorosi.
Kuti uwane kuti magiramu akawanda emapuroteni ari mumota, unofanira kutarisa kune zvakasikwa zvakagadzirirwa michina. Vachaita kuti muzvigadzirwa zvepasi zvakaderera mafuta, chikamu chechimwe chinhu chakakosha pakugadzirwa kwemakemikari kuchachinja kubva 21 kusvika 29%. Panguva imwecheteyo, muimba yakatengwa chechesi ichi chinokosha hachikwire kumusoro 23%. Kana ine 9% mafuta, mapuroteni mairi ari muhuwandu hwe 17 g. Muna 100 g cottage cheese nemafuta ane 18% mapuroteni - 15 g.
Ko mapuroteni akawanda ari mumusha unovhara?
Zvakakosha kuziva kuti iyi-mukaka wakaoma-chibereko chekugadzirwa kwemumba ndiyo inonyanya kukosha pane yakatengwa. 18% yehuwandu hwayo inowira paprotheni casinine ine tryptophan, lysine. Mukuwedzera, inowedzera mapuroteni, michina. Nokudaro, 100 g yekottage cheese inosanganisira 16 g yeproteiniti, uye muhuwandu hwepakati iyi i 49%.
Nenzira, casein ine nheyo yakawanda yekusakanganiswa kune imwe yemamino acid, phosphorus uye calcium.
Izvo zvinofanira kuonekwa kuti panofanira kuva nechiyero mune zvose, asi nokuti kana wakatora kudya kwakakodzera, yeuka kuti mapuroteni ezuva nezuva, anodyiwa nemuviri, haafaniri kudarika 120 g.
Vanodya mishonga vanorayirwa kuti vadye kapu imwechete (200 gm) ye cottage cheese zuva nezuva ne 1% mafuta. Panguva imwecheteyo, koriori yehuwandu hwekubatana kwakadaro 160 kcal chete, uye protein is 28 g.
Kuti uwedzere muviri wako nemaprotheni anoshanda peptide uye amino acids , kudzivirira kuora kwemusana, kuidya usati wavata.
Pakupedzisira, tinopfupikisa kuti mubvunzo wekuti mapuroteni akawanda anowanikwa sei muhedheni yakakodzera - 18%. Panguva imwe chete, chete 12% yehuwandu huwandu hunotorwa kuti huve namafuta uye makhahydrates.