Kuyini iLabneh Cheese? - Nendlela Yokukwenza

-Delile

• Kuyini uLabneh Ushizi?
• Umthombo Omuhle Wama-Micro- nama-Macronutrients amaningana
• Okuqukethwe kwamaphrotheni aphezulu Kunganikeza Izinzuzo Eziningana
• Kuqukethe ama-bacteria azuzayo okuqinisa impilo yakho yesisu
• Kungaba Ilungele Abantu Abane-Lactose Intolerance
• Isebenza Ngezindlela Ezinhlobonhlobo Futhi Kulula Ukungeza Esidlweni Sakho
• Amaphasi Angahle Abe khona
• Ungazenzela Kanjani
• Okusemqoka

Ushizi weLabneh ngumkhiqizo wobisi odumile onambitheka ocebile nokuthungwa okukhanyayo okuye kwajatshulelwa izinkulungwane zeminyaka.

Ngokuvamile kutholakala ekudleni kwaseMpumalanga Ephakathi, ushizi we-labneh ungasetshenziswa njengokucwilisa, ukusabalalisa, i-appetizer noma i-dessert.

I-lactose iphansi kodwa inamagciwane amaningi alusizo, amaprotheni kanye ne-calcium - konke okubalulekile empilweni yakho.

Lo mbhalo ubuyekeza umsoco, izinzuzo kanye nokwehla okungahle kwenzeke koshizi we-labneh futhi kukunikeze iresiphi yokwenza eyakho.

Kuyini uLabneh Ushizi?

Ushizi weLabneh wuhlobo lukashizi othambile okhiqizwa ukuhluza i-yogurt ukususa iningi lama-Whey womkhiqizo ojiyile, ogxile kakhulu.

Kuvame ukwenziwa ngemikhiqizo yobisi enamasiko efana ne-kefir, iyogathi yamaGrikhi noma i-yogurt yama-probiotic, konke okunothile ngamagciwane alusizo angakusiza ukwandisa impilo yakho yamathumbu.

Ushizi weLabneh uvame ukoliswa ulamula namakhambi ukuze uwunike ukunambitheka okunambithekayo, okunoshukela ngenkathi ugcina ukuthungwa okukhanyayo nokunambitheka okuncane kwe-yogurt.

Kuyisithako esidumile ekudleni kwaseMpumalanga Ephakathi futhi kuvame ukusongwa kumabhola amancane noma kusetshenziswe njengokucwilisa noma ukusabalala kwemifino noma i-pita efudumele.

Ngenkathi ingathengwa ngaphambi kokwenziwa ezitolo eziningi ezikhethekile, ushizi we-labneh nawo kulula ukwenza ekhaya ngezithako ezimbalwa nje ezilula, iningi lazo okungenzeka usunazo kakade.

ILabneh wuhlobo lukashizi othambile owenziwe ngokuhluza iyogathi ukususa isondo. Imvamisa kudliwa eMiddle East njengokucwilisa noma ukusabalala, kungenziwa ekhaya ngezithako ezincane.

Umthombo Omuhle Wama-Micro- nama-Macronutrients amaningana

Ukudla ngakunye koshizi we-labneh kuqukethe inani elifanele lamaprotheni namafutha, kanye nama-micronutrients afana ne-calcium nevithamini A.

Iphinde ibe phezulu nge-sodium, iphethe u-530 mg nge-ounce ngalinye (28 amagremu) - noma u-23% wesithenjwa sokudla kwansuku zonke (i-RDI).

I-ounce elilodwa (ama-28 amagremu) woshizi we-labneh emafutheni unikeza ()

• Amakholori: 80
• Amaprotheni: 5 amagremu
• Amafutha: 6 amagremu
• I-Sodium: 530 mg (23% we-RDI)
• I-calcium: 14% we-RDI
• Uvithamini A: 6% we-RDI
• Insimbi: 2% we-RDI

ILabneh iphinde inikeze inani elincane lamanye amavithamini namaminerali ambalwa, kufaka phakathi i-phosphorus, i-potassium ne-magnesium (2).

Ushizi weLabneh upakisha inani elifanele lamaprotheni namafutha, kanye nama-micronutrients afana ne-sodium, calcium ne-vitamin A.

Okuqukethwe kwamaphrotheni aphezulu Kunganikeza Izinzuzo Eziningana

Njengezinye izinhlobo zikashizi, i-labneh inikela ngomthamo omuhle wamaprotheni ngenani eliphansi lama-calories, cishe ngama-5 amagremu wamaprotheni nge-ounce elilodwa (28 amagremu) ().

Amaprotheni abalulekile ezicini eziningi zezempilo, kusukela ekusebenzeni komzimba kuya ekulungiseni izicubu nangaphezulu ().

Ucwaningo lukhombisa ukuthi ukudla amaprotheni amaningi avela emikhiqizweni yobisi kungagcina isisindo somzimba esinciphile ngesikhathi sokulahleka kwesisindo, kusekela impilo ye-metabolic, kukhuthaza ukulawula ushukela wegazi nokugcina ukuminyana kwamathambo (,).

Olunye ucwaningo luphakamisa futhi ukuthi ukufaka ukudla okwe-protein okunobisi obuningi ekudleni kwakho kwansuku zonke kungasiza ekuphathweni kwesisindo.

Eqinisweni, ocwaningweni olulodwa kubantu abadala abangu-8,516, ukusetshenziswa kwe-yogurt okwandisiwe kwakuhlotshaniswa nengozi ephansi yokukhuluphala ngokweqile noma ukukhuluphala ().

Ukulandela ukudla okunamaprotheni amaningi kungakugcina uzizwa ugcwele futhi kwandise imetabolism yakho ukukusiza ukuthi ushise ama-calories amaningi usuku lonke ().

Ushizi weLabneh ungumthombo omuhle wamaprotheni, oqinisa izinto eziningi zempilo yakho - kufaka phakathi ukuphathwa kwesisindo, ukusebenza komzimba, ukulawula ushukela wegazi nokuqina kwamathambo.

Kuqukethe ama-bacteria azuzayo okuqinisa impilo yakho yesisu

Ushizi weLabneh ungumthombo omuhle wama-probiotic, okuluhlobo lwama-bacteria azuzisayo asekela impilo yamathumbu.

Ama-Probiotic axhumene nenqwaba yezinzuzo. Ukubuyekezwa okukodwa kwaphawula ukuthi ama-probiotic angasiza ekwelapheni nasekuvimbeleni izifo eziningi zokugaya ukudla, kufaka phakathi isifo sohudo, i-irritable bowel syndrome (IBS) kanye IClostridium difficile ukutheleleka ().

Ama-Probiotic nawo angakhuphula ukuzivikela futhi anciphise ubude bezinhlobo ezithile zokugula nokutheleleka (,,).

Olunye ucwaningo lukhombisa ukuthi ama-probiotic angakhuphula ukulahleka kwesisindo, athuthukise impilo yengqondo, anciphise amazinga e-cholesterol futhi asize nokwelapha izimo zesikhumba ezifana ne-dermatitis kanye nezinduna (,,,).

Ama-probiotiki oshibhile we-labneh angaqinisa ukugaya kwakho, ukusebenza komzimba, ukuphathwa kwesisindo, impilo yengqondo, amazinga we-cholesterol nempilo yesikhumba.

Kungaba Ilungele Abantu Abane-Lactose Intolerance

ILactose wuhlobo lukashukela olutholakala emikhiqizweni yobisi eminingi, okubandakanya ubisi, iyogathi, u-ayisikhilimu noshizi.

Abantu abangenayo i-enzyme lactase abakwazi ukugaya i-lactose, okuholele kwizimpawu ezinjengezikhukhula, ukuqunjelwa kanye negesi lapho bedla ukudla okunzima kwe-lactose ().

Kuyathakazelisa ukuthi cishe ama-75% wabantu bomhlaba yi-lactose engabekezelelani ().

ILabneh kucatshangwa ukuthi iphethe i-lactose encane kunezinye ushizi ngenxa yenqubo yayo yokuhlunga nokuvutshelwa, esusa isondo eliningi ne-lactose kumkhiqizo wokugcina (,,).

Ngakho-ke, i-labneh ibhekwa njengokudla okuphephile nokunempilo kulabo abangakwazi ukubekezelela i-lactose evela kwezinye izinhlobo zoshizi.

Ngenxa yokuthi ushizi we-labneh uhlungiwe futhi uvutshiwe, ungahle ube ngaphansi kwe-lactose kunezinye izinhlobo zeshizi futhi kungaba yisinqumo esihle uma ungabekezelelani ne-lactose.

Isebenza Ngezindlela Ezinhlobonhlobo Futhi Kulula Ukungeza Esidlweni Sakho

Ngaphandle kokuba nomsoco kakhulu, i-labneh iyahlukahluka futhi kulula ukuyengeza ekudleni kwakho.

Ungayisebenzisa njengokucwilisa imifino noma i-pita efudumele bese uyisakaza kuzimpahla zakho ozithandayo ezibhakiwe noma izinkwa.

Ngaphezu kwalokho, kwesinye isikhathi isetshenziswa kuma-dessert noma ixutshwe nezithako ezifana noju, ama-walnuts nezithelo ezintsha zebhulakufesi eligcwele amaprotheni.

Ngenye indlela, ungayigoqa ibe ngamabhola amancane bese uyisebenzisa njengesikhalazo esiku-crackers noma i-toast.

Ushizi weLabneh wenza izinto ezihlukahlukene futhi kulula ukungeza ekudleni kwakho. Ingasebenza njengokucwilisa, ukusabalalisa, ibhulakufesi, i-appetizer noma i-dessert.

Amaphasi Angahle Abe khona

Yize ushizi we-labneh unikeza izinzuzo eziningana ezingaba khona zezempilo, kungahle kufike nokuncipha.

Okokuqala, i-labneh ingaba phezulu nge-sodium, nge-1-ounce (28-gram) ekhonza ukukhama cishe ku-23% we-RDI ().

Ucwaningo lukhombisa ukuthi ukunciphisa i-sodium kungenye yezindlela eziphumelela kakhulu zokwehlisa amazinga omfutho wegazi, ikakhulukazi uma unamazinga aphezulu (,).

Ngaphezu kwalokho, ukudla okuphezulu kwe-sodium kungahle kuhlotshaniswe nengozi enkulu yomdlavuza wesisu (,).

Kubalulekile ukulinganisela ukudla kwakho usawoti kanye noshizi we-labneh ngokudla okuyindilinga, okunomsoco okuphezulu ekudleni okuphelele okunempilo.

Ngaphezu kwalokho, ushizi we-labneh awuyifanele i-vegans, labo abanenkinga yokungezwani nobisi noma labo abangazwela ku-casein, elinye lamaprotheni akhona emikhiqizweni yobisi.

Kulaba bantu, ukufaka ushizi okungenawo ubisi - njengoshizi we-alimondi, ushizi we-cashew noma imvubelo yokudla okunempilo - kungaba enye indlela engcono.

Ushizi weLabneh uphakeme nge-sodium, ngakho-ke kufanele ulinganisele ukungenisa kwakho ukugwema imiphumela emibi yezempilo. Futhi ayifanele i-vegans nabantu abanenkinga yokungezwani komzimba nobisi noma ukuzwela kwe-casein.

Ungazenzela Kanjani

Ushizi weLabneh utholakala kabanzi esigabeni sobisi noma ekhawunteni ye-deli ezitolo ezikhethekile kakhulu nasezimakethe zezinhlanga.

Kodwa-ke, futhi kulula ukuyilungisa futhi kudinga izithako ezimbalwa nje ezilula ukuzenza ekhaya.

Ukuze uqalise, mane usethe isihluzi phezu kwesitsha bese usilayisha ngezingqimba ezimbalwa zeshizi.

Ngenkomishi engu-1 (224 amagremu) yoshizi we-labneh, gxuma isipuni esingu-1/4 sejusi likalamula kanye nengcosana kasawoti kuma-ounces ayi-12 (340 amagremu) we-yogurt yama-Greek.

Engeza ingxube ye-yogurt ku-strainer bese ugoqa i-cheesecloth phezu kwe-yogurt ukumboza ngokuphelele. Okulandelayo, thumela ingxube esiqandisini bese uyivumela ukuthi isethwe amahora ayi-12-24 - isikhathi eside sokulinda, lapho umkhiqizo wokugcina uba mkhulu.

Lapho nje ifinyelela ukuvumelana okufunayo, i-labneh ingafakwa ngamafutha omnqumo nokukhetha kwakho kwesinongo, bese kukhonzwa kubanda eceleni kwemifino emisha noma i-pita.

Ushizi weLabneh ungenziwa ngokuxuba i-yogurt, ujusi kalamula nosawoti nokubeka ku-cheesecloth ukuhluza amahora ayi-12-24.

Okusemqoka

Idume ngokudla kwaseMpumalanga Ephakathi, ushizi we-labneh uyathandwa ngokuthungwa kwawo okukhanyayo nokunambitheka okuhlukile.

Iguquguqukayo, iphansi ku-lactose futhi ilayishwe inani elihle lama-probiotic, amaprotheni kanye ne-calcium.

Okuhle kunakho konke, kulula ukuzenzela ngokwakho njengokunye okulula nokunomsoco kushizi ojwayelekile.