Kodi Labneh Cheese ndi chiyani? - Ndipo Momwe Mungapangire

Zamkati

• Kodi Labneh Cheese ndi Chiyani?
• Gwero Labwino la Ma Micro- ndi Macronutrients angapo
• Mapuloteni Apamwamba Amatha Kupereka Maubwino angapo
• Muli Mabakiteriya Opindulitsa Olimbitsa Thupi Lanu
• Itha Kukhala Yoyenera Kwa Anthu Omwe Ali Ndi Kusagwirizana Kwa Lactose
• Zosiyanasiyana komanso Zosavuta Kuonjezera Pazakudya Zanu
• Zowonongeka
• Momwe Mungadzipangire Nokha
• Mfundo Yofunika Kwambiri

Tchizi cha Labneh ndi chotchuka cha mkaka chomwe kununkhira bwino ndi mawonekedwe ake owala akhala akusangalatsidwa kwazaka zambiri.

Kawirikawiri amapezeka ku Middle East zakudya, tchizi labneh akhoza kutumizidwa monga kuviika, kufalitsa, appetizer kapena mchere.

Ndi lactose yochepa koma imakhala ndi mabakiteriya opindulitsa, mapuloteni ndi calcium - zonsezi ndizofunikira pa thanzi lanu.

Nkhaniyi ikuwunikanso zakudya, maubwino komanso kuchepa kwa labneh tchizi ndikukupatsani njira yodzipangira yanu.

Kodi Labneh Cheese ndi Chiyani?

Labneh tchizi ndi mtundu wa tchizi wofewa wopangidwa ndi kutsitsa yogurt kuti muchotse ma Whey ambiri pazinthu zowonjezera, zowonjezerapo.

Nthawi zambiri amapangidwa kuchokera kuzakudya zamkaka zotsogola monga kefir, yogurt wachi Greek kapena yogulitsira ma probiotic, omwe onse ali ndi mabakiteriya opindulitsa omwe angakuthandizeni kuti mukhale ndi thanzi labwino.

Labneh tchizi nthawi zambiri amakhala ndi mandimu ndi zitsamba kuti azipatsa chisangalalo chokoma, chosungunuka ndikusunga mawonekedwe owala komanso kukoma pang'ono kwa yogurt.

Ndi chinthu chodziwika bwino mu zakudya za ku Middle East ndipo nthawi zambiri chimakulungidwa mu mipira yaying'ono kapena kugwiritsidwa ntchito ngati kuviika kapena kufalikira kwa veggies kapena pita wofunda.

Ngakhale itha kugulidwa yopangidwa kale m'masitolo ambiri apadera, labneh tchizi ndiosavuta kupanga kunyumba ndizosakaniza zochepa, zambiri zomwe mungakhale nazo kale.

Labneh ndi mtundu wa tchizi wofewa wopangidwa ndi kutsitsa yogurt kuti achotse Whey. Kawirikawiri amadyedwa ku Middle East monga kuviika kapena kufalikira, amatha kupangira kunyumba ndizosakaniza pang'ono.

Gwero Labwino la Ma Micro- ndi Macronutrients angapo

Tchizi chilichonse cha labneh tchizi chimakhala ndi mapuloteni ambiri ndi mafuta, kuphatikiza micronutrients ngati calcium ndi vitamini A.

Ilinso ndi sodium wochuluka, wokhala ndi 530 mg paunzi (28 magalamu) - kapena 23% ya zomwe amafotokoza tsiku lililonse (RDI).

Mafuta amodzi (28 magalamu) a labneh tchizi m'mafuta amapereka ():

• Ma calories: 80
• Mapuloteni: 5 magalamu
• Mafuta: 6 magalamu
• Sodiamu: 530 mg (23% ya RDI)
• Calcium: 14% ya RDI
• Vitamini A: 6% ya RDI
• Chitsulo: 2% ya RDI

Labneh amaperekanso mavitamini ndi michere ingapo, kuphatikiza phosphorous, potaziyamu ndi magnesium (2).

Tchizi cha Labneh chimanyamula mapuloteni ndi mafuta ochulukirapo, kuphatikiza micronutrients monga sodium, calcium ndi vitamini A.

Mapuloteni Apamwamba Amatha Kupereka Maubwino angapo

Monga mitundu ina ya tchizi, labneh imapereka kuchuluka kwa mapuloteni ochepa ma calorie, pafupifupi 5 magalamu a mapuloteni mu ounce limodzi (28 magalamu) ().

Mapuloteni ndi ofunikira pazinthu zambiri zaumoyo, kuyambira chitetezo chamthupi mpaka kukonza minofu ndi kupitirira ().

Kafukufuku akuwonetsa kuti kudya mapuloteni ochulukirapo ochokera kuzakudya zamkaka kumatha kuteteza thupi lowonda panthawi yakuchepa thupi, kuthandizira thanzi la kagayidwe kachakudya, kulimbikitsa kusungunuka kwa magazi m'magazi komanso kukhalabe ndi mafupa (,).

Kafukufuku wina akuwonetsanso kuti kuwonjezera zakudya zamkaka zomanga thupi kwambiri pazakudya zanu za tsiku ndi tsiku zitha kupindulitsa kulemera.

M'malo mwake, kafukufuku m'modzi mwa achikulire a 8,516, kuchuluka kwa yogurt kumalumikizidwa ndi chiopsezo chochepa kwambiri chonenepa kwambiri kapena wonenepa kwambiri ().

Kutsata zakudya zamapuloteni kungakupangitseni kuti mukhale okwanira ndikuwonjezera kagayidwe kake kukuthandizani kuwotcha mafuta ambiri tsiku lonse ().

Labneh tchizi ndi gwero labwino la mapuloteni, omwe amalimbikitsa magawo ambiri azaumoyo wanu - kuphatikiza kulemera, kagayidwe kake kagayidwe, shuga wamagazi ndi kuchuluka kwa mafupa.

Muli Mabakiteriya Opindulitsa Olimbitsa Thupi Lanu

Labneh tchizi ndi gwero labwino la maantibiotiki, omwe ndi mtundu wa mabakiteriya opindulitsa omwe amathandizira m'matumbo thanzi.

Maantibiotiki amalumikizidwa ndi zabwino zambiri. Kafukufuku wina adawonetsa kuti maantibiotiki amatha kuthandizira pochiza komanso kupewa matenda osiyanasiyana am'mimba, kuphatikiza kutsegula m'mimba, matumbo opweteka (IBS) ndi Clostridium difficile matenda ().

Ma Probiotic amathanso kupititsa patsogolo chitetezo chamthupi ndikuchepetsa nthawi yamatenda ena ndi matenda (,,).

Kafukufuku wina akuwonetsa kuti maantibiotiki amatha kuwonjezera kuchepa thupi, kukhala ndi thanzi lam'mutu, kuchepetsa kuchuluka kwama cholesterol komanso kuthandizira kuthana ndi khungu ngati dermatitis ndi ziphuphu (,,,).

Maantibiotiki omwe ali mu labneh tchizi amatha kulimbikitsa chimbudzi chanu, chitetezo cha mthupi, kuwongolera kunenepa, thanzi lamaganizidwe, mafuta m'thupi komanso thanzi pakhungu.

Itha Kukhala Yoyenera Kwa Anthu Omwe Ali Ndi Kusagwirizana Kwa Lactose

Lactose ndi mtundu wa shuga womwe umapezeka mumkaka wambiri, kuphatikiza mkaka, yogati, ayisikilimu ndi tchizi.

Anthu omwe alibe enzyme lactase sangathe kugaya lactose, zomwe zimabweretsa zizindikilo monga kukokana, kuphulika komanso gasi akamadya zakudya za lactose ().

Chosangalatsa ndichakuti, pafupifupi 75% ya anthu padziko lonse lapansi ndi lactose osalolera ().

Labneh amaganiza kuti amakhala ndi lactose yocheperako kuposa tchizi tina chifukwa chothinana komanso kuthira mafuta, komwe kumachotsa Whey ndi lactose ambiri pazogulitsa zomaliza (,,).

Chifukwa chake, labneh imawerengedwa kuti ndi chakudya chabwino komanso chopatsa thanzi kwa iwo omwe sangathe kulekerera lactose yamitundu ina ya tchizi.

Chifukwa labneh tchizi ndi yolimba komanso yofufumitsa, imatha kukhala yotsika mu lactose kuposa mitundu ina ya tchizi ndipo itha kukhala chisankho chabwino ngati mulibe vuto la lactose.

Zosiyanasiyana komanso Zosavuta Kuonjezera Pazakudya Zanu

Kuwonjezera pa kukhala wathanzi kwambiri, labneh ndi yodalirika komanso yosavuta kuwonjezera pa zakudya zanu.

Mutha kuyigwiritsa ntchito ngati kuviika masamba kapena pita wofunda ndikufalitsa pazinthu zomwe mumakonda kuphika kapena buledi.

Kuphatikiza apo, nthawi zina amagwiritsidwa ntchito ngati maswiti kapena osakanikirana ndi zinthu monga uchi, mtedza ndi zipatso zatsopano pakudya kadzutsa kokhala ndi mapuloteni.

Kapenanso, mutha kuyiyika mumipira yaying'ono ndikuyiyika ngati chosangalatsa kapena chotupitsa.

Labneh tchizi ndizosavuta komanso zosavuta kuwonjezera pazakudya zanu. Itha kugwira ntchito ngati kuviika, kufalikira, chakudya cham'mawa, chokometsera kapena mchere.

Zowonongeka

Ngakhale labneh tchizi imapereka maubwino angapo azaumoyo, itha kubweranso ndi kutsika.

Pongoyambira, labneh imatha kukhala ndi sodium wochuluka, wokhala ndi 1-ounce (28-gramu) yotumizira kufinya pafupifupi 23% ya RDI ().

Kafukufuku akuwonetsa kuti kuchepetsa sodium ndi njira imodzi yothandiza kwambiri yochepetsera kuthamanga kwa magazi, makamaka ngati mwakwera kwambiri (,).

Kuphatikiza apo, kudya kwambiri sodium kumatha kukhala ndi chiopsezo chachikulu cha khansa ya m'mimba (,).

Ndikofunika kuti muchepetse mchere womwe mumadya komanso tchizi wa labneh wokhala ndi chakudya chopatsa thanzi, chopatsa thanzi chokhala ndi zakudya zonse zathanzi.

Kuphatikiza apo, labneh tchizi sioyenera ma vegans, omwe ali ndi mkaka kapena omwe angaganizire za casein, imodzi mwa mapuloteni omwe amapezeka mumkaka.

Kwa anthuwa, olowa m'malo mwa tchizi opanda mkaka - monga tchizi cha almond, tchizi kapena tchizi - akhoza kukhala njira yabwinoko.

Labneh tchizi ndi sodium wochuluka, choncho muyenera kuchepetsa kudya kuti mupewe mavuto. Ndizosayenera nkhumba komanso anthu omwe ali ndi vuto la mkaka kapena chidwi cha casein.

Momwe Mungadzipangire Nokha

Tchizi la Labneh limapezeka kwambiri pagawo la mkaka kapena malo ogulitsira m'malo ogulitsa ndi misika yamitundu.

Komabe, ndizosavuta kukonzekera ndipo kumafuna zinthu zingapo zosavuta kupanga kunyumba.

Kuti muyambe, ingoikani strainer pamphika ndikuiyika ndi cheesecloth.

Pakapu 1 (224 magalamu) a labneh tchizi, sungani supuni ya tiyi ya mandimu ndi mchere wambiri mu ma ouniki 340 a yogurt yachi Greek.

Onjezerani osakaniza ndi yogurt ku strainer ndipo pindani cheesecloth pa yogurt kuti muphimbe kwathunthu. Kenaka, sungani chisakanizo mufiriji ndikulola kuti zikhazikike kwa maola 12-24 - ikadali nthawi yodikirira, ndiye kuti chinthu chomaliza chimakhala chachikulu.

Akafika pachimake, labneh imatha kudzazidwa ndi maolivi ndikusankha zokometsera, kenako amatumizidwa ozizira limodzi ndi ma veggies kapena pita.

Tchizi cha Labneh chitha kupangidwa posakaniza yogurt, mandimu ndi mchere ndikukhazikika mu cheesecloth kuti mupsyinjike kwa maola 12-24.

Mfundo Yofunika Kwambiri

Wotchuka ku Middle East cuisine, labneh tchizi amakonda chifukwa cha kuwala kwake komanso kununkhira kwapadera.

Ndiwosinthasintha, wopanda lactose ndipo amakhala ndi ma probiotic ambiri, mapuloteni ndi calcium.

Koposa zonse, ndizosavuta kupanga nokha ngati njira yosavuta komanso yopatsa thanzi kwa tchizi wamba.