Ukudla kanye iziphuzo, Yiqiniso main
Ushizi, BZHU: okuqukethwe amaphrotheni, amafutha kanye carbohydrate izinhlobo ezahlukene ushizi
Phakathi gourmets kukhona bezibona ukuthi uju esihlwabusayo kakhulu futhi unempilo ukuthi kungabonwa etafuleni lethu nsuku zonke, ushizi. BZHU therein zincike yokukhiqiza ubuchwepheshe kanye ethandwa ubisi isibilile umkhiqizo izithako ezisetshenziswa kuleli cala. Ilungiselela ushizi ngu nobisi oluvuthwayo, ukwengeza izinto ukugqugquzela ekunqandeni yayo (amagciwane acidosis kanye enzyme).
izinhlobo ushizi
With amasu ahlukahlukene yokukhiqiza onjalo owawuthandwa isibilile yobisi umkhiqizo ezifana ushizi (BZHU futhi ikhalori akhonjiswa 100 g ngalinye), kungenzeka: ovuthiwe noma okuqinile (weparmesan, emmental, Swiss, Maasdam, Gruyere, cheddar, nabanye) nge okuqukethwe fat uhla 28-35 g, 25-33 g yama-protein kilojoule 350 -425 kcal; semisolid (Russian, isiDashi, alube, Gouda, Lithuanian nabanye), lapho Ukwakheka has 25-30 g fat, 23-28 g yama-protein caloric kuyahlukahluka ephasishi 320-350 kcal; brine (mozzarella kanye suluguni Adyg futhi feta ushizi nabanye), lapho amanani sakugcina amafutha kunabanye - kusuka 18 kuya 25 g amaprotheni - 18-25 g, futhi energotsennost yayo ingatholakala amalebula (mayelana 210-310 kcal); omnene - zonke izinhlobonhlobo isikhunta - Roquefort ushizi, uBrie, camembert, Gorgonzola namafutha lapho 30 g amaprotheni - 20 g, futhi ilingana isilinganiso caloric 355-410 kcal; futhi ngakhala.
Ushizi - umkhiqizo amafutha?
Labo obakhathalelayo sibalo sabo, ngokuvamile kufanele uphike ngokwakho injabulo ukudla ushizi, ngoba kubhekwa kakhulu okunamafutha ukudla. Kodwa musa iziphetho ngokuphamazela, ababone emashalofini ushizi nge okuqukethwe amanoni 45, 50 no-60%. Lezi zinombolo zibonisa abakhiqizi ukucacisa lokuhlushwa fat ndaba ezomile. Inombolo yesikhathi amafutha elibilile ubisi umkhiqizo akuyona ezingaphezu kuka 20-30%. Ngaphezu kwalokho, ukudayiswa zingatholakala ushizi wezokudla nge lokucuketfwe fat endabeni elomile uhla 18-25%.
Ithebula umsoco ushizi
Lolu hlobo elibilile ubisi umkhiqizo ihlukile kwezinye ongaphakeme umswakama okuqukethwe (esingaphansi 55%) kanye ubulukhuni anda. Lezi izinga ushizi is etholwe: ukwelashwa ukushisa, ingcindezi kanye nosawoti ukugqugquzela okuvela ethize uqweqwe okuqinile phezu umkhiqizo; kanye isikhathi eside yokuvuthwa (kusuka izinyanga ezimbili kuya kwezintathu ukuze iminyaka emithathu). izinhlobo ezithile gourmet kungase lukhuni kuya kwezineminyaka eyishumi. ukunambitheka eqinile kanti iphunga eqinile esivela kuzo zonke durum has noshizi "Russian". BZHU therein zivumelana ezingeni 24.1 g / 29.5 g / 0.3 g, uqinisekisa ukuthi ukubaluleka etafuleni yokudla okunempilo kuchazwe nezinye izinhlobo:
Izinhlobo ushizi nokuqukethwe caloric 100 g ngalinye | amaprotheni (Grams) | amafutha | carbohydrate |
Ushizi "Russian" 50% amafutha - 357 kcal | 24.1 | 29.5 | 0.3 |
Ushizi "Russian" 45% fat - 338 kcal | 22.0 | 28.0 | 0.2 |
Ushizi "Como" (Russia) - 364 kcal | 27,0 | 29,0 | kungekho |
Ushizi "Swiss" - 396 kcal | 24,9 | 31,8 | kungekho |
Ushizi "namaSoviet" - 385 kcal | 24,4 | 31.1 | kungekho |
iphunga olubucayi futhi iphethini nobuntu ushizi isiRashiya, ngokuthi "lace emihle" ukwenza kube lula ukuze lihlukaniswe abanye emashalofini eRussia kanye namazwe angomakhelwane.
ushizi semi kanzima
Lokusho kutsi licembu izinhlobonhlobo imikhiqizo yobisi, ehlanganisa: "Kostroma", "Edam", "Poshehonsky", "Lithuanian", "Gouda", "Estonia" noshizi "Dutch" BZHU basakaza kanje:
ushizi | amaprotheni (Grams) | amafutha (Grams) | carbohydrate (Grams) |
"Dutch" 352 kcal | 26.0 | 26,8 | kungekho |
"Gouda" 356 kcal | 25.0 | 27,0 | 2.0 |
"Kostroma" 345 kcal | 25.2 | 26,3 | kungekho |
"Poshehonsky" 350 kcal | 26.0 | 26,5 | kungekho |
"Edam" 330 kcal | 24.0 | 26.0 | kungekho |
"Lithuanian" 250 kcal | 27.9 | 14.7 | kungekho |
"Estonia" 356 kcal | 26.0 | 26,5 | 3.5 |
Umsoco ushizi brine: Ithebula
Yokuvuthwa e brine, Mediterranean, ushizi Italian futhi Caucasian - mozzarella, suluguni, ushizi, uCecilia, Adygea - is kakhulu abathandwa iningi Bakwethu lwakhe. ukulungiselela ubuchwepheshe babo kubanika Bokuhlela abahlukene futhi okubabayo ukunambitheka okunosawoti.
izinhlobo ushizi | amaprotheni (Grams) | amafutha (Grams) | carbohydrate (Grams) |
Ushizi (kusuka sezinkomo / ubisi ovine) 260/298 kcal | 17.9 / 14.6 | 20.1 / 25.5 | 0.4 |
Mozzarella 240 kcal | 18.0 | 24.0 | 0-1,0 |
Chechil 140 kcal | 19.5 | 22.8 | 1.9 |
Suluguni 290 kcal | 20.0 | 22.0 | 0.4 |
Feta 290 kcal | 14.2 | 21.2 | 4.9 |
Sirtaki 227 kcal | 10.0 | 17.0 | 8.5 |
Adygeya 240 kcal | 18.5 | 14.0 | 1.6 |
Ossetic 356 kcal | 26.0 | 26,5 | 3.5 |
ushizi pickled zinhle kakhulu bhaka amasaladi, ukupheka imiqulu. Izitsha okumnandi kakhulu etholakala ngokusebenzisa ushizi kuphela fresh ukuthi inuka ubisi, ukhilimu, amakhowe.
Ukudla amamenyu noshizi: BZHU, ikhalori, ukusetshenziswa izinga
Ephansi fat izinhlobonhlobo ushizi - ingxenye eyinhloko eziningi-kilojoule amaningi ukudla. Omunye ethandwa cottage ushizi, okusikhumbuza ushizi unsalted futhi ephansi fat, Tofu kubhekwa wokuqukethwe namanoni 1-4%. Ikhishwa ngesisekelo soy ubisi amumethe eliphezulu amino acid, ikhono ngempumelelo esikhundleni imikhiqizo inyama. Ngo amagremu 100 Tofu iqukethe kilojoule esingaphansi 100, ngakho-ke ilungele abantu abaphelelwa isisindo noma uhlushwa izifo zenhliziyo nemithambo yegazi.
Omunye umkhiqizo wezokudla - cottage shizi izaqheqhe noma lobuhlalu okuqukethwe amanoni 5%. It ixubene ukhilimu (fresh, kancane usawoti). 100 g le-luyimbudumbudu noma izaqheqhe Lithuanian (igama elifanayo cottage shizi) has 85 kcal kanye 19 g amaprotheni. Kusukela ephansi fat ushizi ukufuna "Gaudette" (nge 7% fat) Ukudla "Chechil" "Ukufaneleka", "Gryunlander" (5-10%), "ricotta" (13%) - e locezu yayo iqukethe 4 g amanoni 50 kcal.
Izazi zokudla zitusa bangalisebenzisi kabi noma yiliphi ezihlukahlukene ushizi tincetu pair ngaphambi kwesidlo (30-50 g) yanele. Abakwazi ahlukaniswe isaladi, udle wedwa noma esetshenziswa nge ubhontshisi mncane omisiwe. Brine ushizi kumelwe kuqala cwilisa emanzini noma ubisi fresh ngehora elilodwa.
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