Cuku gida

description

Babu shakka, kun san cewa cuku gida yana da kyau ga lafiya da siffa. A lokaci guda, curd azaman samfuran abinci yana da halaye na kansa - zamuyi magana akan su a wannan labarin.

Tun lokacin ƙuruciya, ana gaya mana cewa curd shine tushen sinadarin calcium, wanda ya zama dole don haɓaka da ƙarfafa ƙasusuwa. A ka'ida, wannan shine duk abin da mai amfani ya sani game da wannan madara mai tsami.

Muna cin cuku mai inganci, ba ma zargin cewa ga jiki shine tushen furotin mai sauƙin narkewa, amino acid, baƙin ƙarfe, magnesium. Ya ƙunshi bitamin A, E, PP, C da rukunin B, pantothenic acid da ƙari.

Cuku gida ne iyayen cuku

Ba asiri bane cewa ana yin cuku daga curd. Koda kalmar "cheesecake", ana amfani da ita don soyayyen biredin curd, yayi magana don kansa. Wasu nau'ikan cuku galibi suna da matukar wahalar banbanci daga cuku a cikin dandano da bayyanar su.

Kuma a cikin yaren our country babu wata kalma ta daban don cuku a gida kwata-kwata. Dukansu biyu ana kiransa da cuku a sauƙaƙe a can.

Kuma daidai ne ta hanyar lalata dukkan kwayoyin cuta a cikin curd bayan sun gama ayyukansu na kumburi sai masu samar da cuku suka tabbatar da cewa babu wani da zai bata sakamakon samfurin. Kuma wasu cuku, waɗanda sune ainihin cuku na gida wanda ke ƙarƙashin maganin zafi, ana adana su ba tare da lalacewa ba ga yawancin gomomi, wani lokacin ma har da ɗaruruwan shekaru.

Gaskiya mai ban sha'awa Game da Cuku Cuku

Kafin mu bayyana yadda amfanin curd yake, ga wasu 'yan bayanai game da shi:

1. sabanin madara, ba ya ƙunshi lactose, wanda jiki ya daina “tsinkaye” tare da shekaru;
2. An rarrabe abun cikin mai: mai (18-23%), na al'ada (4-18%), mai-mai (2-4%), mara kitse (0%). Kashi biyu na ƙarshe kuma sun haɗa da cuku gida - Cuku cuku hatsi gauraye da kirim;
3. daɗa kiba da naman curidi, da ƙarancin adana shi. Samfurin sabo ne na kwana biyu zuwa uku - idan an adana shi a zazzabin da bai fi 8 ºС ba, kuma idan aka daskarewa zuwa -35 ºС, ana kiyaye kaddarorin masu amfani har na tsawon watanni biyu;
4. cuku na akuya sun fi kiba, duk da cewa ya danganta da fifiko amma yana iya da kyau fiye da na shanu.

Abun ciki da kalori abun ciki na gida cuku

Za'a iya kiran cuku a cikin gida da madara mai da hankali. Mafi yawan sunadarai na madara, mai, abubuwan adana abubuwa da na ma'adinai ana kiyaye su a ciki, amma a lokaci guda ana cire ruwan daga ciki don samar da daidaito mai ƙarfi.

Wannan ruwa - whey - yana ƙunshe da enzymes da yawa, kuma rashinsu ne ke ba da damar adana cukuwar gida fiye da samfuran madarar da aka haɗe da ruwa.

cur

Kuma a cikin nau'in nau'in samfurin, ƙaddamar da ƙwayar dabba, da kuma tare da su - da cholesterol, yana da mahimmanci fiye da na samfurori da aka sarrafa. Kuma shine babban adadin furotin da ke sa cuku gida ya zama samfurin da aka fi so ga yara.

Af, cakulan cuku yana ƙunshe da amino acid guda takwas masu mahimmanci ga jikin ɗan adam. Abin da 'yan wasan ganyayyaki ke amfani da shi sosai.

• Caimar caloric 236 kcal 1684 kcal
• Sunadaran 15 g 76 g
• Kitsen 18 g 56 g
• Carbohydrates 2.8 g 219 g

Amfanin cuku

Don lafiya, cuku gida yana da amfani saboda yana taimakawa rage nauyi, shine kyakkyawan tushen sunadarai, bitamin B da fats masu lafiya, da ma'adanai daban -daban - alli, magnesium, potassium, phosphorus, zinc da selenium, kowannensu yana wajibi ga al'ada aiki na jiki.

Kofi ɗaya (226 g) ƙarancin mai mai (1% mai) yana bayarwa:

• Calories - 163
• Protein - 28 g
• Carbohydrates - 6.1 g
• Fat - 2.3 g
• Phosphorus - 30% na DV
• Sodium - 30% DV
• Seleniy - 29% na darajar yau da kullun
• Vitamin B12 - 24% DV
• Riboflavin - 22% na DV
• Calcium - 14% DV
• Folate - 7% DV

Sunadarai a cikin gida cuku

Ayan mahimman halayen halayan curd shine babban haɓakar protein. Kowane nama da kwayar halitta a jikin mutum ya ƙunshi sunadarai, kuma dole ne a samar da ƙwayoyin sunadarai don haɓaka da aiki na yau da kullun.

Curd yana dauke da amino acid wanda ke taimakawa jiki wajen samar da furotin. Kari akan haka, cuku na gida wata hanya ce da ba za'a iya maye gurbin ta ba da cikakkiyar furotin, wato, amino acid wadanda suke da muhimmanci ga jiki kuma ba za a iya samar da su da kansu ba. Amfani da abinci mai ɗauke da cikakken furotin yana rage haɗarin rashi na amino acid, waɗanda suke da mahimmanci don aikin al'ada na jiki.

fats

Curd shine kyakkyawan tushen tushen fatty acid lafiya. Kayayyakin kiwo na dauke da sinadarin palmitoleic acid da bai cika ba, wanda masana kimiyya a jami’ar Harvard suka gano yana rage hadarin kamuwa da ciwon suga na 2.

A lokaci guda, har yanzu ba a kafa mafi kyan adadin wannan kitse mai kitse ba, saboda haka ana ba da shawarar matsakaita yayin cin cuku mai sanyin jiki da mai sanyin jiki.

Vitamins da abubuwan ganowa

Baya ga taimaka muku rage nauyi, wannan samfurin kiwo ya ƙunshi abubuwan gina jiki da yawa da ake buƙata don jin daɗi. Adadin abubuwan da ke cikin cuku gida sun haɗa da bitamin B12 (wajibi ne don aikin yau da kullun na tsarin juyayi), bitamin B2 ko riboflavin (alhakin metabolism da aiki na mahimman gabobin jiki), bitamin A (mai amfani don samar da sel waɗanda suke alhakin tsarin rigakafi da fata), da sauransu.

Kamar sauran kayan kiwo, cuku na gida yana dauke da calcium da phosphorus, wanda ke ƙarfafa ƙasusuwa da hakora, kuma calcium yana da tasiri mai kyau akan yanayin juyayi da tsarin muscular. Har ila yau, curd ya ƙunshi sodium, wanda ya zama dole don daidaita karfin jini.

A lokaci guda, wasu nau'ikan cuku na gida na iya ƙunsar sodium mai yawa. Sabili da haka, idan kuna sa ido akan abubuwan gishiri a cikin abincin, ku kula da abubuwan da ke cikin curd.

Yaushe ya fi kyau a ci cuku na gida - da safe ko da yamma

Lafiyayyen mutum na iya cin cuku a kowane lokaci na yini - duk ya dogara da abinci, tsarin yau da kullun da abubuwan da kake so. Kamar yadda kuka sani, kayan kwalliya suna da wadataccen furotin, kuma sunadaran sunada na dogon lokaci, saboda haka curd yayi daidai da karin kumallo. Yin karin kumallo tare da curd, ba za ku ji yunwa ba har tsawon awanni (casein furotin ne mai narkewa kuma yana iya ɗauka daga awa 4 zuwa 6 don narkar da shi). Abin lura kawai shi ne cewa kada ku ci cuku mai ƙoshin abinci don abincin dare, don kada ku yi nauyi a kan pancreas.

Ari da, akwai dalilai da yawa da ya sa za ku gwada cuku mai ƙoshin mai cin abincin dare, ‘yan sa’o’i kafin ku kwanta. Ga wasu daga cikinsu:

Cuku gida da kyau saturates da rage yunwa da safe

Sunadaran da ke cikin curd ana kiransa casein. Casein jikin mutum yana sarrafa shi a hankali fiye da sauran nau'in furotin. Godiya ga wannan, samun ciye-ciye akan cuku a maraice, zaku sami ƙarancin yunwa da safe.

Cheeseurd cuku yana saurin metabolism

Sunadaran, musamman casein, su ne abubuwan gina jiki waɗanda jiki ke sarrafa su a hankali. Idan aka kwatanta da sauran abubuwan gina jiki, ana buƙatar karin adadin kuzari don haɗuwa da furotin, wanda ke haifar da saurin kuzari da saurin rage nauyi. Don haka, idan kun shiga cikin al'adar yin burodi a kan cuku a maraice, zai yi muku sauƙi ku rasa waɗannan ƙarin fam ɗin.

Сurd yana ƙara kashe kuzari a hutawa

Toari da ƙona adadin kuzari yayin bacci, cin cuku cuku a kullun kafin kwanciya bacci na iya taimaka muku ƙara yawan kuzarin ku na hutawa (adadin kalori da kuke ƙonawa bayan motsa jiki da lokacin da kuke hutawa). Dangane da binciken da aka gudanar a shekarar 2014, shan sinadarin casein kafin kwanciya yana kara samun kuzari da safe. Tabbas, ana ƙona wasu daga cikin adadin kuzarin yayin wasanni, amma kashi 60-75% na adadin kuzari ana kona su da rana - don haka idan kuna son rasa nauyi, yi la'akari da kashe kuzarin da yake hutawa.

Cuku na gida yana inganta bacci

Cuku na gida shine ɗayan abinci mai wadataccen kayan abinci. Tryptophan shine amino acid wanda yake taimaka muku yin bacci mai kyau da daddare kuma yana hana bacci, damuwa, da damuwa.

Сurd yana taimakawa wajen gina ƙwayar tsoka

Wannan yana faruwa ta hanyoyi biyu. Da fari dai, saboda babban furotin da ƙananan ƙwayoyin carbohydrate, wanda ke ƙaruwa matakin haɓakar girma. Abu na biyu, saboda mahimmancin abun cikin calcium, wanda ke ƙaruwa matakan testosterone. Duk abubuwan biyu suna taimaka maka gina tsoka da sauri.

Cuku yana taimakawa wajen rasa mai

Kayan kiwo, ciki har da cuku, wanda ya ƙunshi yawancin furotin da calcium, suna taimakawa wajen rasa mai da sauri. A cikin binciken da mahalarta suka ci kayan kiwo sau uku a rana, ya bayyana a fili cewa asarar mai ya fi sauri fiye da yadda aka saba. Bugu da kari, curd ya ƙunshi leucine amino acid, wanda ke da hannu sosai wajen ƙona kitse da gina tsoka.

contraindications

Abin takaici, babu cikakkun samfurori, koyaushe kuna buƙatar yin la'akari da yiwuwar haɗari. Misali, kamar:

Rashin haƙuri na mutum yana da wuya, amma dole ne a yi la'akari da wannan zaɓin.
Maganin rashin lafiyan. Curd din kansa hypoallergenic ne, amma yana iya zama sanadi ga ayyukan “rashin bacci”.
Ciwon koda. Babban abun ciki na gishiri (400 MG akan 100 g a kimar 500 MG / rana) na iya haifar da kumburi da sake dawowa cikin marasa lafiya.
Kiba Tare da matsala tare da nauyi, kuna buƙatar saka idanu a hankali cikin abun cikin kalori na samfurin.

karshe

Menene layin kasa? Cottage cuku tabbas yana cikin samfuran da ke da kyau ga lafiya da siffa, kuma kuna iya cin curd a kowane lokaci - duka da safe da maraice.