Yerekezani ndi Cottage Cheese Calories Ndi Mavitamini Okhudzana ndi Mafuta
Tchizi cha kanyumba ndizowonjezera pazinthu zambiri zodyera zathanzi . Zakudya za mkaka zimapindulitsa makamaka anthu omwe akuyesera kuchepetsa thupi kapena kusintha thanzi lawo. Koma chiwerengero cha kansalu ya tchizi cha kanyumba ndi zakudya zimatha kusiyana ndi mtundu umene mumagula.
Mfundo Zokongola za Tchizi ndi Chakudya
| Cottage Cheese Lowfat, 2% Zoonadi za Milkfat Nutrition | |
|---|---|
| Kutumikira Kukula 4 oz (113 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 98 | |
| Ma calories ochokera ku Fat 25 | |
| Mafuta Onse 2.8g | 4% |
| Mafuta okhuta 1.1g | 5% |
| Mafuta a Polyunsaturated 0.1g | |
| Mafuta a Monounsaturated 0.5 | |
| Cholesterol 11mg | 3% |
| Sodium 373mg | 15% |
| Potaziyamu 95mg | 2% |
| Zakudya 4.1g | 1% |
| Matenda a Zakudya 0g | 0% |
| Sugars 4.1g | |
| Mapuloteni 13g | |
| Vitamini A 1% · Vitamini C 0% | |
| Calcium 10% · Iron 1% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Odya wambiri wathanzi omwe amaphatikizapo tchizi kumadya kwawo amagula mitundu yochepa ya mafuta ochepa. Magaziniyi imapereka mafuta okwanira kuti azitulutsa koma osati mosiyanasiyana. Nanga mafuta ndi calorie amayerekezera bwanji mitundu yosiyanasiyana ya kanyumba tchizi?
- Skim / nonfat kanyumba tchizi : 80 makilogalamu pa theka chikho kutumikira, 0 magalamu mafuta, 0 magalamu mafuta odzaza
- 1% kanyumba tchizi : 90 calories, 1.5 magalamu mafuta, 1 gramu mafuta odzaza
- 2% kanyumba tchizi: 90 makilogalamu pa theka chikho kutumikira, 2.5 magalamu mafuta, 1.5 magalamu mafuta odzaza
- 4% (wokhazikika) kanyumba tchizi : 110 makilogalamu pa theka lakayi akutumikira, 5 magalamu mafuta, magalamu 3 mafuta odzaza
Kumbukirani kuti kumwa mkaka umodzi kamodzi ndi ma ounces kapena theka chikho. Pa nthawi ya chakudya, zimakhala zosavuta kuti mutenge zambiri kuposa zomwe mumapanga. Kotero onetsetsani kuti muwerengere kukula kwa gawo lanu lonse ngati mukuwerengera zowonjezera.
Tchizi tating'ono timakhala ndi shuga ndipo timapeza phosphorous, calcium, riboflavin, ndi vitamini B12.
Komabe, chakudya cha mkaka chimakhala ndi sodium. Kotero ngati mukuyesera kudula mchere , izi sizingakhale zabwino kwambiri kwa inu. Komabe, ma brand ena amapanga sodium yochepa kapena alibe mchere wa kanyumba umene uli ndi sodium yochepa.
Zakudya Zabwino ndi Zaumoyo Za Cottage Cheese
Odya ambiri wathanzi amadya tchizi cha kanyumba chifukwa cha chiwerengero chochepa cha kalori.
Omwe amamanga thupi nthawi zambiri amasankha tchizi monga tchuthi kapena gawo la chakudya chifukwa ndi puloteni yofulumira komanso yabwino. Ntchito imodzi yokha imapereka magalamu okwana 15 a mchere wokhala ndi minofu.
Chakudya cha kanyumba ndi chakudya chochepa cha carb. Zakudya za m'madzi zimakhala ndi ma gamu angapo kapena makilogalamu 16 kuchokera muzakudya. Ngati simudya zakudya zina pa kanyumba wanu tchizi chakudya chimapangitsa kuti musamavutike kuchepetsa.
Potsirizira pake, tchizi cha kanyumba ndi zosavuta kuphatikiza pa chakudya ndipo sichifunikira kukonzekera kokha kukondwera. Pachifukwachi, ma dieters ambiri amawaphatikizapo muzakudya zawo. Chakudyacho n'chosavuta kunyamula, chophweka kudya ngati muli podutsa, ndi awiriwa ndi zakudya zina zathanzi, zokondweretsa zakudya monga zipatso ndi ndiwo zamasamba.
Kodi Kusiyanitsa Pakati pa Ndodo Yaikulu ndi Yaikulu N'kutani?
Mukamagula tchizi, mungasankhe pakati pa mafuta osiyana siyana, koma mungasankhenso kukula kwake. Mpheta ndi ming'alu yambiri mu chakudya. Palibe kusiyana kwenikweni kwa zakudya pakati pazing'ono kapena zofiira (nthawi zina zimatchedwa "chunk style") kanyumba tchizi. Kusiyana kumeneku ndi chabe chifukwa cha tchizi.
Kusankha ndi Kusunga Cottage Cheese
Mutagula tchizi, onetsetsani kuti muzisindikizira firiji ndi kusindikizidwa mwamphamvu.
Chakudya chowonongeka kotero ndi bwino kudya kanyumba tchizi chisanafike tsikulo. Moyo wamatabwa umadalira momwe chakudyacho chinapangidwira. Kupatula kanyumba kouma (komwe kulibe gawo la madzi), chakudyachi sichimaundana bwino.
Njira Zowonjezera Zophatikizapo Tchizi Chakudya Chakudya Chakudya Chake
Gulu la tchire ndi lalikulu kwambiri, koma mungathe kulisinthanitsa ndi zakudya zina kuti mutenge chakudya chonse. Yesani malingaliro awa.
- Onjezerani mbali ya masamba obiriwira monga broccoli kapena radishes kwa chakudya chamasana kapena chotukuka
- Pamwamba ndi zipatso monga blueberries, raspberries, strawberries kapena vwende kuti akwaniritse dzino lanu lokoma
- Fukani ndi mtedza monga amondi kapena walnuts, kapena ndi mbewu monga mbewu ya fulakesi kuti iwonongeke
- Pangani mchere wa tchizi mwa kusakaniza masiketi a mdima wambiri kapena nkhono za kakao.
Mawu ochokera
Zakudya zamatchi a kanyumba ndizothandiza kwambiri ndipo mkaka ukhoza kuwonjezera pa zakudya zanu, makamaka mukamasakaniza ndi zakudya zina zabwino. Pezani zojambulazo ndikuyesa zowonetsera zatsopano kuti mupitirize chakudya ichi pa dongosolo lanu la chakudya.