Qhathanisa i-Cottage Cheese Calories Ngokuqukethwe kwe-Fat
I-Cottage ushizi yisisekelo sokudla okuningi okunempilo . Ukudla kwesilwane kunika izinzuzo ikakhulukazi kubantu abazama ukunciphisa umzimba noma ukuthuthukisa impilo yabo. Kodwa isibalo se-cottage cheese kanye nokudla okunomsoco kungahluka kuye ngokuthi uhlobo oluthengayo.
Ama-Cottage Cheese Calories namaqiniso okudla
| I-Cottage Cheese Lowfat, ama-2% ama-Milkfat Nutrition Facts | |
|---|---|
| Ukukhonza Usayizi 4 oz (113 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 98 | |
| Ama-calories avela ku-Fat 25 | |
| Ingqikithi yamafutha 2.8g | 4% |
| I-Satatated Fat 1.1g | 5% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0.5 | |
| I-Cholesterol 11mg | 3% |
| I-sodium 373mg | 15% |
| Potassium 95mg | 2% |
| Ama-carbohydrates 4.1g | 1% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugars 4.1g | |
| Amaphrotheni 13g | |
| I-Vitamin A 1% · I-Vitamin C 0% | |
| I-Calcium 10% · I-Iron 1% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Abaningi abadla okunempilo abafaka i-cottage shizi ekudleni kwabo bathenga izinhlobo ezihlukene ze-fat-fat. Le nguqulo inikeza amafutha okwanele okwenziwe ukunambitheka kepha hhayi okuningi njengokuhluka okuvamile. Ngakho-ke inani lamafutha nekhalori lilinganisa kanjani nezinhlobonhlobo ezahlukene ze-cottage shizi?
- I-skim / nonfat i-cottage shizi : ama-calories angu-80 ngenkomiti ngayinye yokukhonza, ama-gramu angu-0, ama-gramu angu-0 agcwele amafutha
- I-1% i-cottage shiese : ama-calories angu-90, i-1.5 amagremu amafutha, i-gram ayi-1 egcwele amanoni
- 2% i-cottage shizi: ama-khalori angu-90 ngenkomiti ngayinye yokukhonza, ama-gramu angu-2.5, ama-gramu angu-1.5 agcwele amafutha
- 4% (avamile) i-cottage shizi : ama-khalori angu-110 ngomzuzu owodwa wokukhonza, amagremu ama-5 amagremu, ama-gram angu-3 agcwele amafutha
Khumbula ukuthi ukukhishwa okukodwa kwalomkhiqizo wobisi kungamane ama-ounces amane noma isigamu. Ngesikhathi sokudla, kulula kakhulu ukukhipha okuningi kunalokho ku-plate yakho. Ngakho-ke qiniseka ukuthi ulandele isayizi yakho yesabelo esiphelele uma ubala ama-calories.
I-Cottage ushizi ishukela eliphansi futhi umthombo omuhle kakhulu we-phosphorus, i-calcium, i-riboflavin, ne-vitamin B12.
Kodwa-ke, ukudla kobisi kuphezulu kwi-sodium. Ngakho uma uzama ukunciphisa usawoti , lokhu kungase kungabi yisinqumo esihle kuwe. Nokho, amanye ama-brand enza i- sodium ephansi noma ayengekho uketshezi oluthile lwe-cottage shizi equkethe i-sodium encane.
Ukudla okunomsoco kanye nempilo yeCottage Cheese
Abaningi abadla okunempilo badla i-cottage ushizi ngenxa yokubalwa kwekhalori ephansi.
Abakhiqizi bavame ukukhetha i-cottage shizi njengendlela yokudla noma njengengxenye yokudla ngoba umthombo osheshayo futhi olula weprotheni . Ukukhonza okungabodwa kunikeza amagremu angaphezu kwezigidi ezingu-15 ezakhiweni zomzimba.
I-Cottage ushizi futhi uyinto ephansi yokudla. I-carbohydrate ebala ukukhonza okulodwa ingaphezu kwamagremu amane noma ama-calories angu-16 kusuka ku-carbohydrate. Uma ungadli noma yimaphi ama-toppings ku-cottage shizi lakho lokhu kudla kwenza kube lula ukugcina i-carb yakho ibalwa phansi.
Okokugcina, i-cottage shizi kulula ukufaka ukudla futhi akudingi ukulungiselela okukhethekile ukujabulela. Ngenxa yalesi sizathu, ama-dieters amaningi afaka phakathi kwamalungiselelo awo okudla. Ukudla kulula ukuhamba, okulula ukudla uma uhamba-on-go, kanye nama-pair kanye nezinye ukudla okunomsoco, okunomsoco okunjengezithelo nemifino.
Uyini umehluko phakathi kwekhadi elikhulu nelincane?
Uma uthenga i-cottage shizi, ungakhetha phakathi kokuqukethwe okunamafutha ahlukene, kodwa ungakhetha futhi kusuka kumasayizi we-curd ahlukene. Amakhodi yizinsipho ezinzima ekudleni. Ayikho umehluko wangempela wokudla okunomsoco phakathi kwe-curd encane noma i-curd enkulu (ngezinye izikhathi ebizwa ngokuthi "isitayela se-chunk") i-cottage shizi. Umehluko umane nje umphumela wendlela ushizi enziwe ngayo.
Ukukhetha Nokugcina I-Cottage Cheese
Ngemuva kokuba uthenge ushizi we-cottage, qiniseka ukuthi uyigcina isiqandisini futhi uvalwe ngokuqinile.
Kuyinto yokudla okuphazamisayo ngakho-ke kungcono kakhulu ukuba udle i-cottage shizi ngaphambi kosuku lokuphelelwa yisikhathi kuphakheji. Ukuphila kwesheluli kuncike ekutheni ukudla kwenziwa kanjani. Ngaphandle kwesikhishi esomile (okungenalo ingxenye yetshezi), lokhu kudla akufaki kahle.
Izindlela Ezempilo Zokufaka I-Cottage Ushizi Esidlweni Sakho
I-Cottage ushizi i-plain elula, kodwa ungayiphathanisa nezinye ukudla ukuze wenze ukudla okuphelele. Zama noma iyiphi yale mibono.
- Engeza ohlangothini lwemifino enomsoco onjenge-broccoli noma i-radishes yesidlo sasemphilo noma ukudla okunamnandi
- Okuphezulu ngezithelo ezifana ne-blueberries, ama-raspberries, ama-strawberry noma i-melon ukuze anelise izinyo lakho elimnandi
- Fafaza ngamantongomane anjenge-almonds noma ama-walnuts, noma ngembewu efana ne-flax imbewu ye-crunch ne-flavor
- Yenza i-dessert ye-cottage ushizi ngokuxuba kumnyama we-chocolate chips noma i-cocoa nibs.
Izwi kusuka
Amakolori enama-cottage ushicilelo omuhle futhi umkhiqizo wobisi ungaba ngcono kakhulu ekudleni kwakho, ikakhulukazi uma ubhekana nabanye ukudla okunempilo. Thola ubuciko bese uzama flavour ezintsha ukugcina lokhu kudla ohlelweni lwakho lokudla.