Mbudzi Cheese: Chikafu, Hutano Mabhenefiti Uye Nzira dzeKudya

Mazita Akanakisa Evana

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Mbudzi chizi ndeimwe yemachizi ane hutano hwakanaka anonakidzwa pasirese. Iine kirimu yakasviba, tangy kuravira uye iine huwandu hwakawanda hwezvakakwana. Mbudzi chizi inopa mafuta ane hutano, mhando yepamusoro mapuroteni uye yakaderera mumacalorie kupfuura mamwe marudzi echizi.

Chii Chinonzi Mbudzi Cheese?

Mbudzi chizi, inozivikanwawo sechivre inogadzirwa nemukaka wembudzi. Iyo inouya mumhando dzakasiyana siyana uye maficha, kubva kune yakapfava uye inopararira chizi nyowani kune munyu, crumbled chizi.

Dzese mhando dzembudzi chizi dzakatakurwa nezvakakosha zvinovaka muviri zvakaita semafuta ane hutano, mapuroteni, mavitamini uye mamineral senge vhitamini A, vhitamini B2, calcium, magnesium, phosphorus, potasium, mhangura, zinc uye selenium [1] [piri] .

Mbudzi chizi inoonekwa senge yakanaka imwe yemombe yechizi iyo inogadzirwa nemukaka wemombe nekuti ine mapuroteni epamusoro-soro anogona kugayiwa nyore, isina lactose shoma uye isingakonzere kusagadzikana.

Mbudzi chizi inopa hutano hwakawanda. Ngatitarisei.

Hutano Bhenefiti YeMbudzi Cheese

1. Inoderedza cholesterol

Mbudzi chizi inowedzeredzwa mu polyunsaturated fatty acids (PUFA) iyo inovandudza hutano hwemwoyo uye hwekuputira. Chidzidzo che2020 chakaburitswa mumagazini Nutrients vakawana kuti vanhu vakafuta uye vakafutisa vane njodzi yehutano hwepfungwa avo zuva nezuva vaidya 60 g mbuzi chizi kwemavhiki gumi nemaviri zvakanyanya kuwedzera HDL (yakanaka) cholesterol [3] .

2. Aids kuonda

Sezvo mbudzi chizi inogadzirwa kubva mumukaka wembudzi, kuidya kunogona kubatsira kudzikisa huremu nekuti mukaka wembudzi wakakwira pakati nepakati-cheni mafuta acids - capric acid uye caprylic acid iyo inogaya nekukurumidza uye inopa sosi yekukurumidza yesimba iyo inotungamira kune yakakwira manzwiro e kuguta. Chidzidzo che2017 chakataura kuti vanhu vakadya mukaka wembudzi -mukaka wekuseni une mbudzi chizi zvakanyanya kudzikisira chishuwo chekudya uye zvakakonzera kudzikisira nzara kana ichienzaniswa neyemukaka wemukaka-based [4] .

Kuwedzera kunzwa kwekuzara uye kudzikisira nzara kunogona kubatsira kukurudzira kuonda.

Imwe ongororo yakaratidza kuti chizi yembudzi yaishanda mukuderedza huremu hwemuviri, BMI uye chiuno chakatenderedza mune vanhu vakafutisa uye vakafutisa [5] .

3. Inotsigira bone bone

Mbudzi chizi isosi yakanaka yezvakakosha zvicherwa senge calcium, phosphorus nemhangura izvo zvinodiwa nemuviri kuvaka mapfupa akasimba uye ane hutano. Calcium yakakosha zvicherwa iyo inobatsira kuvaka mapfupa ane hutano uye kudzikisira njodzi ye osteoporosis. Phosphorus ndiyo imwe maminera akakosha anoshanda ne calcium mumuviri wako kuitira kuti mapfupa ako agare akasimba uye akasimba. Mhangura yakakosha yekutsvaga maminera akawanikwa achitora chinzvimbo chikuru muhutano hwepfupa nekuchengetedza [6] [7] .

4. Inokurudzira gut gut

Kunwiwa kwembudzi chizi kwakabatanidzwa neguhu rine hutano nekuti iine akasiyana maprobiotic anosanganisira L. plantarum uye L. acidophilus [8] . Probiotic mabhakitiriya akanaka anobatsira kuchengetedza ura hwako kugwinya uye kudzivirira matambudziko ekugaya.

5. Inoderedza acne

Mbudzi chizi ine capric acid iyo yakaratidzirwa kuve neayo inorwisa-kupisa uye inorwisa mabhakitiriya. Zvidzidzo zvemhuka uye bvunzo-chubhu zvidzidzo zvakaona kuti capric acid inoshanda pakurwisa P. acnes, rudzi rwehutachiona hunokonzera acne paganda [9] .

6. Kugaya zviri nyore

Mbudzi chizi isarudzo yakanaka kune vanhu vasingakwanise kugaya lactose kana sejoriki kune chizi yemombe nekuti mbudzi chizi ine akasiyana mapuroteni dhizaini uye zvakare zvakasununguka zvakadzika mu lactose kupfuura mhou mazi. Pamusoro pezvo, chezi yembudzi ine A2 kasino, mhando yeprotein isinganyanye kuzvimba uye isina allergenic kupfuura A1 kasinini, mhando yeprotein inowanikwa yakawanda mukaka chesi, saka kunwisa mbudzi chizi kashoma kukonzeresa kusagadzikana kwekugaya uye kuita kuti zvive nyore gaya [10] .

Nzira dzekusanganisira Mbudzi Cheese MuDhiet yako

• Paridza chinyoro chembudzi pane mbiriso pamwe neavocado, miriwo yakabikwa uye mazai echikafu chine hutano, chakakwana.
• Wedzera crumbled yakapfava mbudzi chizi mune yako huku kana girini saradhi seyadhi yekucheka.
• Wedzera mbudzi chizi uye akachekwa maapuro pane makeke echikafu chinonaka, chine hutano.
• Wedzera mbuzi cheese kune yaunofarira quiche kana frittata recipe.
• Zvinhu zvehuku zamu nembudzi chizi uye matsva mahebhu uye ugozvocha muchoto.
• Cook omelette nembudzi chizi, howa uye matsva mahebhu.
• Wedzera mbuzi chezi kumatata akasviba.
• Wedzera mbudzi chizi kune yakabikwa oatmeal uye wobva wawedzera michero kana mavegi se toppings.
• Shandisa mbudzi chizi paunenge uchigadzira pizza yekugadzirira kana flatbread.
• Wedzera mbudzi chizi kumasobho kuwedzera unaku uye kuravira.
• Sunga chakarohwa mbudzi chizi nechidimbu cheuchi uye ushumire nemichero yakakanyiwa kuti ive dhizeti ine hutano.

Mbudzi Cheese Recipe

Berry mbuzi cheese saladi recipe [gumi neimwe]

Zvisungo:

• 1 yakachekwa tsvuku hanyanisi
• 1 tbsp avocado mafuta
• Chidimbu cheletisi
• ¼ mukombe walnuts, zvakatemwa zvakatemwa
• ½ mukombe Cherry matomatisi, hafu
• 1 kapu yakasanganiswa michero
• ½ mukombe raspibheri vinaigrette
• 100 g mbudzi chizi, crumbled
• Chidimbu chegungwa munyu uye nhema nhema

Maitiro:

• Preheat oven kusvika kuma 350 degrees.
• Muchidimbu, kanda hanyanisi, walnuts, mafuta avocado, gungwa munyu uye mhiripiri nhema.
• Wobva waisa izvo zvinoshandiswa pakabheka uye wozvigocha kwemaminetsi gumi nemashanu. Chengeta parutivi kuti utonhorere.
• Mune imwe mbiya, kanda lettuce, madomasi echerry, chizi yembudzi, maabriji, hanyanisi yakakangwa, walnuts uye raspberry vinaigrette. Shumira uye unakirwe.

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