Tchizi cha Feta: Chabwino kapena Choipa?

Zamkati

• Kodi Feta Cheese Ndi Chiyani?
• Zimapangidwa Bwanji?
• Tchizi cha Feta Chimadzaza Ndi Zakudya Zamtundu
• Itha Kuthandizira Thanzi Labwino
• Tchizi cha Feta Ndibwino Kumatumbo Anu
• Muli Mafuta Opindulitsa
• Zovuta Zomwe Zingakhalepo ndi Feta
• Muli Msili Wambiri
• Muli Lactose
• Amayi Oyembekezera Sayenera Kudya Feta Wosasunthika
• Momwe Mungadye Tchizi cha Feta
• Tengani Uthenga Wanyumba

Feta ndi tchizi chodziwika bwino kwambiri ku Greece. Ndi tchizi chofewa, choyera komanso chopatsa thanzi chomwe chimapatsa thanzi calcium.

Monga gawo la zakudya zaku Mediterranean, tchizi izi zimagwiritsidwa ntchito pazakudya zamitundu yonse kuyambira pazakudya mpaka zokometsera.

Nazi zonse zomwe muyenera kudziwa za feta cheese.

Kodi Feta Cheese Ndi Chiyani?

Feta tchizi amachokera ku Greece.

Ndi Chitetezo Chotetezedwa cha Chiyambi (PDO), kutanthauza kuti tchizi chokha chomwe chimapangidwa m'malo ena ku Greece chimatha kutchedwa "feta" ().

M'madera amenewa, feta amapangidwa ndi mkaka wochokera ku nkhosa ndi mbuzi zomwe zimamera paudzu wakomweko. Malo awa ndi omwe amapatsa tchizi mawonekedwe ake apadera.

Kukoma kwa Feta kumakhala kothinana komanso kowongoka mukapangidwa ndi mkaka wa nkhosa, koma kolimba mukaphatikiza mkaka wa mbuzi.

Feta amapangidwa mozungulira ndipo amakhala olimba mpaka kukhudza. Komabe, imatha kugwa ikadulidwa ndikukhala ndi kamwa kokoma.

Feta tchizi ndi tchizi chachi Greek chomwe chimapangidwa ndi mkaka wa nkhosa ndi mbuzi. Ili ndi kununkhira, kwakuthwa kwamtundu komanso kapangidwe kake kamkamwa.

Zimapangidwa Bwanji?

Feta weniweni wachi Greek amapangidwa kuchokera mkaka wa nkhosa kapena mkaka wosakaniza wa nkhosa ndi mbuzi.

Komabe, mkaka wa mbuzi sungakhale wopitilira 30% wosakaniza ().

Mkaka wopangira tchizi nthawi zambiri umakhala wosakanizidwa, koma amathanso kukhala wosaphika.

Mkaka ukatha kupaka mafuta, zikhalidwe za lactic acid zoyambira zimaphatikizidwa kuti zilekanitse Whey kuchokera kumiyendo, yomwe imapangidwa ndi protein casein. Kenako, rennet imawonjezeredwa kukhazikitsa casein.

Izi zikamalizidwa, khotalo limapangidwa ndikutulutsa Whey ndikuyika zotumphukira kwa maola 24.

Khotalo likakhala lolimba, limadulidwa tizingwe ting'onoting'ono, kuthira mchere ndikuyika m'miphika yamatabwa kapena zotengera zachitsulo kwa masiku atatu. Kenako, timitengo ta tchizi timayikidwa mumchere wothira mchere ndikuwunika mufiriji miyezi iwiri.

Pomaliza, tchizi zikafika kuti zigawidwe kwa ogula, zimaphatikizidwa mu njirayi (yotchedwa brine) kuti isunge kutsitsimuka.

Feta tchizi ndi tchizi tomwe timapanga timadzi tating'ono. Amasungidwa m'madzi amchere ndikukhwima kwa miyezi iwiri yokha.

Tchizi cha Feta Chimadzaza Ndi Zakudya Zamtundu

Feta tchizi zikuwoneka ngati chisankho chabwino. Pawiri (28 magalamu) amapereka (2):

• Ma calories: 74
• Mafuta: 6 magalamu
• Mapuloteni: 4 magalamu
• Ma carbs: 1.1 magalamu
• Riboflavin: 14% ya RDI
• Calcium: 14% ya RDI
• Sodiamu: 13% ya RDI
• Phosphorus: 9% ya RDI
• Vitamini B12: 8% ya RDI
• Selenium: 6% ya RDI
• Vitamini B6: 6% ya RDI
• Nthaka: 5% ya RDI

Amakhalanso ndi mavitamini A ndi K abwino, folate, pantothenic acid, iron ndi magnesium (2).

Kuphatikiza apo, feta ndi mafuta ochepa komanso owonjezera kuposa tchizi zakale monga cheddar kapena parmesan.

Pafupifupi 28 magalamu a cheddar kapena parmesan amakhala ndi zopatsa mphamvu zoposa 110 ndi magalamu 7 a mafuta, pomwe 1 ounce imodzi ya feta ili ndi ma calories 74 ndi magalamu 6 a mafuta (2, 3, 4).

Kuphatikiza apo, imakhala ndi mavitamini ambiri a calcium ndi B kuposa tchizi zina monga mozzarella, ricotta, kanyumba tchizi kapena tchizi (2, 5, 6, 7, 8).

Feta tchizi ndi mafuta ochepa, tchizi wopanda mafuta. Komanso ndi gwero labwino la mavitamini B, calcium ndi phosphorous.

Itha Kuthandizira Thanzi Labwino

Tchizi zikuwoneka kuti ndizomwe zimayambitsa calcium m'madyedwe akumadzulo ().

Feta tchizi ndi gwero labwino la calcium, phosphorus ndi protein, zonsezi zomwe zatsimikiziridwa kuti zimalimbikitsa thanzi la mafupa ().

Calcium ndi mapuloteni amathandiza kukhala ndi mafupa komanso kupewa kufooka kwa mafupa, pomwe phosphorous ndi gawo lofunikira la mafupa (,,,).

Kutulutsa kulikonse kwa feta kumapereka calcium yochulukirapo kuwirikiza kawiri kuposa phosphorous, gawo lomwe limawonetsedwa kuti limakhudza thanzi la mafupa (2,,).

Komanso, mkaka wochokera ku nkhosa ndi mbuzi uli ndi calcium ndi phosphorous yochuluka kuposa mkaka wa ng'ombe. Chifukwa chake kuphatikiza tchizi monga feta mu zakudya zanu kumatha kukuthandizani kuti mupeze calcium tsiku ndi tsiku (15, 16, 17).

Calcium ndi phosphorous amapezeka mu feta cheese mu ndalama zomwe zingathandize kuthandizira thanzi la mafupa.

Tchizi cha Feta Ndibwino Kumatumbo Anu

Maantibiotiki ndi mabakiteriya amoyo, ochezeka omwe amatha kupindulitsa thanzi lanu.

Feta adawonetsedwa kuti ali ndi Lactobacillus chomera, yomwe imakhala pafupifupi 48% ya mabakiteriya ake (,,, 21).

Mabakiteriyawa amatha kuthandiza kulimbikitsa chitetezo cha mthupi komanso matumbo mwa kuteteza matumbo m'matenda oyambitsa matenda monga E. coli ndipo Salmonella (22).

Kuphatikiza apo, zikuwoneka kuti zikuwonjezera kupangidwa kwa mankhwala omwe amaletsa kuyankha kotupa, potero amapereka ma anti-yotupa (22,).

Pomaliza, kafukufuku wopanga mayeso awonetsa kuti mabakiteriya ndi mitundu ina ya yisiti yomwe imapezeka mu tchizi imatha kukula pH yochepa, kutha kupulumuka m'matumbo, monga bile acid (, 22,).

Feta tchizi imakhala ndi mabakiteriya ochezeka omwe awonetsedwa kuti amalimbikitsa chitetezo chamthupi komanso matumbo, kuwonjezera pazotsatira zawo zotupa.

Muli Mafuta Opindulitsa

Conjugated linoleic acid (CLA) ndi mafuta acid omwe amapezeka mu nyama.

Zawonetsedwa kuti zithandizira kukonza kupangika kwa thupi, kuchepa kwamafuta ndikuwonjezera thupi lowonda.CLA itha kuthandizanso kupewa matenda ashuga ndipo yawonetsa zotsatira zotsutsana ndi khansa (25, 26).

Tchizi zopangidwa ndi mkaka wa nkhosa zimakhala ndi ndende yochuluka ya CLA kuposa tchizi zopangidwa ndi mkaka wa ng'ombe kapena mbuzi. M'malo mwake, feta tchizi imakhala ndi 1.9% CLA, yomwe imapanga mafuta a 0.8% (27, 28).

Ngakhale kuti zomwe zili mu CLA zimachepa pomwe akukonzedwa ndikusungidwa, kafukufuku wasonyeza kuti kugwiritsa ntchito zikhalidwe za bakiteriya pakupanga tchizi kungathandize kukulitsa kuchuluka kwa CLA (, 29).

Chifukwa chake, kudya feta tchizi kumatha kukupatsirani mwayi wodya CLA ndikukupatsani zabwino zonse zomwe zimakupatsani.

Chosangalatsa ndichakuti, Greece ili ndi vuto lochepa kwambiri la khansa ya m'mawere komanso omwe amadya kwambiri tchizi ku European Union (28).

Tchizi cha Feta chimakhala ndi CLA yambiri, yomwe imatha kukonza kapangidwe ka thupi ndikuthandizira kupewa matenda ashuga ndi khansa.

Zovuta Zomwe Zingakhalepo ndi Feta

Feta tchizi ndi gwero labwino la michere. Komabe, chifukwa cha momwe amapangidwira komanso mitundu yamkaka yomwe imagwiritsidwa ntchito, itha kukhala ndi zovuta zina.

Muli Msili Wambiri

Mukamapanga tchizi, mchere umawonjezeredwa. Kuphatikiza apo, posungira, tchizi timayenera kumizidwa m'madzi osakanikirana mpaka 7%.

Chomalizidwa ndi tchizi chomwe chili ndi sodium wochuluka. M'malo mwake, feta tchizi imakhala ndi 312 mg wa sodium mu 1-ounce (28-gramu) yotumizira, yomwe imatha kuwerengera mpaka 13% ya RDI (2) yanu.

Ngati muli ndi chidwi ndi mchere, njira imodzi yosavuta yochepetsera mchere wa tchizi ndikutsuka tchizi ndi madzi musanadye.

Muli Lactose

Tchizi tating'onoting'ono timakhala tambiri mu lactose kuposa tchizi takale.

Popeza feta tchizi ndi tchizi chosapsa, chimakhala ndi lactose wapamwamba kuposa tchizi zina.

Anthu omwe sagwirizana ndi lactose ayenera kupewa kudya tchizi zosaphika, kuphatikizapo feta.

Amayi Oyembekezera Sayenera Kudya Feta Wosasunthika

Listeria monocytogenes ndi mtundu wa mabakiteriya omwe amapezeka m'madzi ndi nthaka omwe amatha kuipitsa mbewu ndi nyama ().

Amayi oyembekezera amalangizidwa kuti asamadye ndiwo zamasamba ndi nyama, komanso mkaka wosasamalidwa, chifukwa amatha kudetsedwa ndi mabakiteriyawa.

Tchizi zopangidwa ndi mkaka wosasamalidwa zili pachiwopsezo chachikulu chonyamula mabakiteriya kuposa tchizi zopangidwa ndi mkaka wosakanizidwa. Momwemonso, tchizi watsopano ali ndi chiopsezo chachikulu chomunyamula kuposa tchizi wakale, chifukwa chinyezi chambiri ().

Chifukwa chake, feta tchizi wopangidwa ndi mkaka wosasakanizidwa sikoyenera kwa amayi apakati.

Feta tchizi ali ndi sodium wochuluka ndi lactose okhutira kuposa tchizi ena. Komanso, akapangidwa ndi mkaka wosasamalidwa, amatha kuipitsidwa ndi Listeria mabakiteriya.

Momwe Mungadye Tchizi cha Feta

Feta imatha kuwonjezera pazakudya zanu chifukwa cha kununkhira ndi kapangidwe kake. M'malo mwake, Agiriki mwamakhalidwe amawaika patebulo kuti anthu aziwonjezera momasuka pakudya.

Nazi njira zingapo zosangalatsa zowonjezera tchizi zamtunduwu pachakudya chanu:

• Pa mkate: Pamwamba ndi feta, kuthira mafuta ndi nyengo ndi mchere ndi tsabola.
• Pa saladi: Sakanizani feta crumbled pa saladi anu.
• Zowotcha: Grill feta, imwanire mafuta ndi nyengo ndi tsabola.
• Ndi zipatso: Pangani mbale monga saladi wa chivwende, feta ndi timbewu tonunkhira.
• Pa ma tacos: Fukani crumbled feta pa tacos.
• Pa pizza: Onjezerani feta ndi zakudya zina monga tomato, tsabola ndi maolivi.
• Mu ma omelets: Phatikizani mazira ndi sipinachi, tomato ndi feta.
• Pa pasitala: Gwiritsani ntchito pamodzi ndi artichokes, tomato, azitona, capers ndi parsley.
• Pa mbatata: Yesani pa mbatata zophika kapena zosenda.

Chifukwa cha kununkhira kwake ndi fungo labwino, feta tchizi amatha kukhala chakudya chabwino kwambiri.

Tengani Uthenga Wanyumba

Feta ndi tchizi woyera, woyera komanso wosalala.

Poyerekeza ndi tchizi zina, ndizochepa mafuta ndi mafuta. Mulinso mavitamini B ochulukirapo, phosphorous ndi calcium, zomwe zitha kupindulitsa thanzi lamafupa.

Kuphatikiza apo, feta ili ndi mabakiteriya opindulitsa ndi mafuta acids.

Komabe, tchizi wamtunduwu umakhala ndi sodium yambiri. Amayi apakati amayeneranso kupewa kupezeka kosagwiritsa ntchito mafuta.

Komabe kwa anthu ambiri, feta ndiyabwino kudya. Kuphatikiza apo, itha kugwiritsidwa ntchito m'maphikidwe osiyanasiyana, kuyambira pazakudya mpaka zokometsera.

Pamapeto pa tsikulo, feta ndichakudya chopatsa thanzi komanso chopatsa thanzi kwa anthu ambiri.