Itshizi, BZHU: umxholo iiprothini, amafutha kunye carbohydrate kwiintlobo ezahlukeneyo samasi

Phakathi gourmets kukho uluvo lokuba le uju okumnandi kwaye esempilweni ukuze sibonwe etafileni yethu yonke imihla, i samasi. BZHU kuyo kuxhomekeka iteknoloji lokuvelisa kunye izithako ezithandwayo imveliso yobisi inegwele isetyenziswe kule meko. Ilungiselela itshizi ngokuthi olungqumbululu ubisi, kongezwe izinto ezikhuthaza amahlwili (iintsholongwane lactic kunye nee-enzayim) yayo. Ekupheleni kwale nkqubo ubunzima ngenxa liyasuswa ngenxa ngawona ukufuma kwemfuneko kunye nayo, ngoko ke ngetyuwa yaye wathumela ekukhuleni.

iintlobo samasi

Ekubeni iindlela ezahlukeneyo lemveliso ezithandwayo imveliso yobisi inegwele ezifana samasi (BZHU kunye osidingayo ziboniswe 100 g nganye), inokuba: oqolileyo okanye eziqinileyo (Parmesan, emmental, Swiss, Maasdam, Igruyere, cheddar, kunye nabanye) ezinomthamo elityetyisiweyo kuluhlu 28-35 g, 25-33 g protein calories 350 -425 kcal; semisolid (Russian, IsiDutch, bukhrim, Gouda, Lithuanian kunye nabanye), apho ekwakhiweni has 25-30 g amanqatha, 23-28 g protein kunye caloric yahluka kwenyoba 320-350 kcal; anetyuwa (mozzarella kunye suluguni Adyg kunye feta itshizi kunye nabanye), apho izixa amancinane amanqatha kunabanye - ukusuka-18 ukuya kwi-25 g protein - 18-25 g, kunye energotsennost bayo zingafumaneka iileyibhile (malunga 210-310 kcal); enomoya - zonke iintlobo sande - Roquefort itshizi, brie, camembert, Gorgonzola kunye nezinye kwamafutha apho 30 g leeprothini - 20 g, kwaye ilingana ne-avareji caloric 355-410 kcal; linyibilike. Uhlobo yokugqibela imveliso - high-osidingayo samasi, BZHU kuxhomekeke kwi ixabiso lesondlo amacandelo asetyenziswe imveliso yawo. Oku kunokuba ubisi, ibhotolo, itshizi kunye ezahlukeneyo namanye amacandelo (iswekile, neencasa). Ibango engundoqo zokudla kule mveliso kukuba iqulathe isixa esikhulu carbohydrate, ngoko ke akukho Kucetyiswa ukuba basebenzise abantu abo umzimba. Kwezinye neentlobo itshizi, ngaphandle edidekile, iqulathe imali encinci carbohydrate, okanye azikho.

Cheese - imveliso fat?

Nabo bakukhathaleleyo umzimba, kaninzi kuye kufuneke ukuba ukukhanyela ngokwakho uyolo ukuba adle sisi, kuba kucingwa okunamafutha kakhulu ukutya. Kodwa musa ukutsiba kwizigqibo, ababone ezishelfini isonka samasi ezinomthamo namanqatha 45, 50 no-60%. La manani zibonisa kubavelisi ukujonga yoxinaniso kwamafutha mbandela owomileyo. Inani kwi amanqatha inegwele imveliso yobisi epheleleyo ayikho ngaphezu kwe-20-30%. Ukongeza, ukuthengiswa inokufumaneka zamasi zokutya ezinomthamo elityetyisiweyo mbandela eyomileyo kuluhlu 18-25%. nezonka zamasi elisezantsi fat-ziyahluka ngombala - ke iintlobo lighter kakhulu, ezenziwe ngobisi lonke cream. Imveliso echazwe - calcium isiqulatho inkokheli kuwo: 100 g ka-1300 mg nosondeza kwezakha ebalulekileyo elivumelana 130% yemali efunekayo ngemini. Kugaywe kulo nje ngamanqatha-enyibilikayo ivithamin D, ngoko itshizi (BZHU ekuwo, zezona zona yokunyakamisa umzimba kwisiqingatha sokuqala ngosuku) kuzisa umzimba womntu calcium kangangoko kwakunye iivithamini kwiqela B, A, E no-D, izimbiwa kunye acid. Ke inqatha ubisi ekhoyo lo sisi, ukuba zizityebi phosphatides - amacandelo, ukunceda 90% ukuba kwetyiswe kwaye ukufunxa ukutya, ukuqinisekisa ukuba ukutya efanelekileyo kwamafutha emzimbeni. Ngaphezu koko, amafutha ubisi na indawo yokunyibilika ephantsi, nto leyo lula ngakumbi ukufunxeka kwayo.

ixabiso Table lesondlo samasi

Olu imveliso yobisi uhlobo inegwele yahlukile kwezinye isiqulatho ephantsi sokufuma (ngaphantsi kwe 55%) kunye nekuba zanda. Ezi umgangatho sisi kufunyanwa ngu: unyango ubushushu, uxinzelelo kunye netyuwa nokukhuthaza isahlakalo uqweqwe ethile eqinileyo phezu kwemveliso; kwakunye ixesha elide lokuvuthwa (iinyanga ezimbini ukuya kwezintathu ukuya kwiminyaka emithathu). iintlobo ezithile gourmet inokuba lukhuni ukuya kwiminyaka elishumi. incasa olomeleleyo kunye livumba onamandla ezendeleyo kuzo zonke durum anako kunye netshizi 'Russian ". BZHU kuyo ilingane kwinqanaba 24.1 g / 29.5 g / 0.3 g, iqinisekisa ukuba itheyibhile ixabiso lesondlo wachaza kunye nezinye iintlobo:

livumba intekenteke kunye nendlela uphawu itshizi Russian, ebizwa ngokuba "eluhlaza entle" ukwenza kube lula ukwahlula ngayo nabanye ezishelfini eRashiya kunye namazwe angabamelwane. ukuba iphekwe usebenzisa kwiindawo starter ubisi lwenkomo equlathe iintsholongwane mesophilic lactic acid kunye rennet, nokuququzelela ubunzima ekunqandeni. Lo sisi kubangela "Russian" uneminyaka iintsuku-70, uze emva koko wathengisa. Durum iindwendwe sisi ezisetyenziselwa bazinya kunye ukusasaza ezahlukeneyo izitya.

nezonka zamasi semi-nzima

lonke iqela neentlobo iimveliso zobisi, equka: "Kostroma", "Edam", "Poshehonsky", "Lithuanian", "Gouda", "Estonian" sisi "Dutch" BZHU kusiwa ngolu hlobo lulandelayo:

nezonka zamasi semi-nzima - Dutch, Maasdam kunye nabanye - babe ixabiso calorific avareji (ukusuka 280 ukuya 350 kcal), lo gama 100 g Parmesan, cheddar sisi Swiss ukunika umzimba womntu a kcal 380-400.

ixabiso lesondlo samasi anetyuwa: Table

Esivuthiweyo anetyuwa, kwiMeditera, itshizi Italian kunye abaseAfrika - mozzarella, suluguni, itshizi, uCecilia, Adygea - leyo kakhulu bathandiweyo luninzi bakhaya zakhe. kwezobugcisa belungiselela kunika Ukufikisa enomahluko incasa okubabayo enetyuwa. Wohlobo umenzi mozzarella "Paladin" (Germany) ivelise imveliso kunye incasa ethambileyo bukhrim, equlethe 153 calories: 18 g protein, 18.5 ezityebileyo 1.5 g carbohydrate, ngoxa ephantsi osidingayo iindidi inkampani Italian "Halban" (sisi " mozzarella ") BZHU kunxibelelana 17.5 g-20g / 9-13,5 g / 0.4-1 g

nezonka zamasi zifakwa zinhle sokubhaka neesaladi, rolls zokupheka. Izitya kakhulu emnandi zifunyanwa ngokusebenzisa sisi kuphela ezintsha inuka ubisi, cream, amakhowa.

lwemenu Ukutya kunye netshizi: BZHU, osidingayo, izinga ukusetyenziswa

Elisezantsi fat-iintlobo sisi - ingxenye engundoqo ezininzi izidlo ephantsi-osidingayo. ethandwayo zamasi Enye Cottage, itshizi sifunda ezingenatyuwa low-nenqatha, tofu kugqalwa isiqulatho kwamanqatha 1-4%. Iveliswe ngokusekelwe ubisi soy inee- acid ezikumgangatho ophezulu, ubuchule endaweni ngempumelelo iimveliso inyama. Ngowe-100 grams ye tofu iqulethe ngaphantsi kwe 100 kilojoules, ngoko kakhulu kubantu ukunciphisa umzimba okanye ukubandezeleka kwizifo sentliziyo.

Enye imveliso yokutya - Ikhotheji itshizi curd okanye ngamaso mafutha ka-5%. Idityaniswe cream (fresh, olova ngetyuwa). 100 g a granular okanye curd Lithuanian (igama cottage sisi efanayo) iye 85 kcal ne-19 g protein. Ukususela zamasi intswelo ephantsi-fat "Gaudette" (ngamanqatha 7%) yokudla 'Chechil "" Fitness "," Gryunlander "(5-10%)," ricotta "(13%) - xa benga yayo iqulethe 4 g okunamafutha kunye 50 kcal. Itshizi feta ukukhanya uguqulelo fat-ukukhanya uyahluka 5 ne-15%. sisi enjalo ezenziwe ngobisi bebhokhwe, oko ekhona nqatha ngaphezu kwama-30%, lo gama feta zesintu ubisi iigusha eziquka% fat-60.

Zokudla bacebisa ukuba kakubi naziphi iindidi isibini samasi izilayi, phambi kokuba adle (ne30-50 g) kwanele. Zingakotshwa elixholwe isaladi, atye yedwa okanye isetyenziswe kunye umbulelo obhityileyo womile. nezonka zamasi anetyuwa kufuneka kuqala zigcine emanzini okanye ubisi ngeyure enye.