I-Feta Cheese: Ngaba ilungile okanye imbi?

Umxholo

• Yintoni iFeta Cheese?
• Yenziwe Njani?
• Ushizi lweFeta lupakishwe ngezondlo
• Inokuxhasa iMpilo yeThambo
• I-Feta Cheese ilungile kwi-Gut yakho
• Inezinto eziNcedisayo zeAtyty Acids
• Iingxaki ezinokubakho ngeFeta
• Inamanani aPhakamileyo eSodium
• Iqulethe iLactose
• Abafazi abakhulelweyo akufuneki batye i-Feta engafakwanga
• Uyitya njani iFeta Cheese
• Thatha uMyalezo waseKhaya

I-Feta yeyona cheese yaziwa kakhulu eGrisi. Yitshizi ethambileyo, emhlophe, ebunjiweyo enesondlo kakhulu kwaye ingumthombo ogqwesileyo wecalcium.

Njengengxenye yokutya kweMeditera, le cheese isetyenziswa kuzo zonke iintlobo zeesitya ezisusela kwizibheno ukuya kwiidizethi.

Nantsi yonke into ofuna ukuyifumana malunga ne-feta cheese.

Yintoni iFeta Cheese?

I-Feta cheese ivela eGrisi.

Yimveliso ekhuselweyo yeMvelaphi (PDO), okuthetha ukuba sisi kuphela okwenziwe kwezinye iindawo zaseGrisi kunokuthiwa "feta" ().

Kule mimandla, i-feta yenziwa ngobisi lweegusha kunye neebhokhwe ezikhule kwingca yendawo. Le meko-bume ikhethekileyo inika itshizi iimpawu ezizodwa.

I-Feta incasa ibangathi ibukhali kwaye ibukhali xa yenziwe ngobisi lweegusha, kodwa ithambile xa idityaniswe nobisi lwebhokhwe.

I-Feta iveliswa kwiibhloko kwaye iqinile ngaphandle kwebala. Nangona kunjalo, inokudilika xa isikiwe kwaye inomlomo ococekileyo uziva.

Ushizi lweFeta yitshizi yamaGrike eyenziwe ngobisi lweegusha neebhokhwe. Ine-tangy, flavour ebukhali kunye noburhabaxa obukhrim emlonyeni.

Yenziwe Njani?

I-feta eyiyo yamaGrike yenziwa ngobisi lwegusha okanye umxube wobisi lweegusha neebhokhwe.

Nangona kunjalo, ubisi lweebhokhwe alunakuba ngaphezulu kwe-30% yomxube ().

Ubisi olusetyenziselwa ukwenza itshizi luhlala lucocekile, kodwa lusenokuluhlaza.

Emva kokuba ubisi ludityanisiwe, inkcubeko ye-asidi ye-lactic yongezwa ukwahlula i-whey kumanqwanqwa, enziwe ngeprotein casein. Emva koko, i-rennet yongezwa ukuseta i-casein.

Nje ukuba le nkqubo igqityiwe, i-curd yenziwe ngokutsala ivili kunye nokubeka i-curd ekubunjweni iiyure ezingama-24.

Nje ukuba i-curd yomelele, iyasikwa ibe ziityhubhu, ifakwe ityuwa kwaye ibekwe kwimigqomo yeplanga okanye kwizikhongozeli zentsimbi kangangeentsuku ezintathu. Emva koko, iibhloko zetsizi zibekwe kwisisombululo esetyiwa kwaye zafakwa ifriji kangangeenyanga ezimbini.

Okokugqibela, xa itshizi sele ikulungele ukuhanjiswa kubathengi, ifakwe kwisisombululo (esibizwa ngokuba yi-brine) ukugcina ukutsha.

Isonka samasi seFeta yitshizi ebunjiweyo emile ibe ziityhubhu. Igcinwe emanzini anetyiwa kwaye ivuthwe iinyanga ezimbini kuphela.

Ushizi lweFeta lupakishwe ngezondlo

Ushizi lweFeta lubonakala lukhetho olusempilweni. I-ounce enye (28 gram) ibonelela (2):

• Iikhalori: 74
• Amafutha: Iigrama ezi-6
• Iprotheni: 4 iigrem
• IiCarbs: 1.1 iigram
• URiboflavin: I-14% ye-RDI
• Ikhalsiyam: I-14% ye-RDI
• Isodium: I-13% ye-RDI
• Iphosphorus: I-9% ye-RDI
• Vitamin B12: I-8% ye-RDI
• Selenium: I-6% ye-RDI
• Vitamin B6: I-6% ye-RDI
• Zinc: I-5% ye-RDI

Ikwanazo nezixa ezifanelekileyo zeevithamini A kunye no-K, folate, pantothenic acid, iron and magnesium (2).

Ngaphezu, i-feta isezantsi kumanqatha nakwiikhalori kuneeshizi ezindala ezinje nge-cheddar okanye iparmesan.

I-ounce enye (i-28 gram) ye-cheddar okanye i-parmesan iqulethe ngaphezulu kwe-110 yeekhalori kunye ne-7 gram yamafutha, ngelixa i-ounce enye ye-feta ineekhalori ezingama-74 kunye ne-6 gram yamafutha (2, 3, 4).

Ukongeza, iqulethe ii-vithamini ezininzi ze-calcium kunye ne-B kunezinye iitshizi ezinjenge-mozzarella, i-ricotta, i-cottage cheese okanye itshizi yebhokhwe (2, 5, 6, 7, 8).

I-Feta itshizi yikhalori esezantsi, itshizi enamafutha asezantsi. Ikwangumthombo olungileyo weevithamini B, ikhalsiyam kunye nephosphorus.

Inokuxhasa iMpilo yeThambo

Itshizi ibonakala ingowona mthombo uphambili wecalcium kwizidlo zaseNtshona ().

Isonka samasi iFeta ngumthombo olungileyo wecalcium, i-phosphorus kunye neprotein, zonke ezi zinto zibonakalise ukuba zikhuthaza impilo yethambo ().

I-calcium kunye neprotheni zinceda ukugcina uxinano lwethambo kunye nokuthintela i-osteoporosis, ngelixa i-phosphorus ibalulekile kwithambo (,,,).

Ukutya ngakunye kwe-feta kunika phantse i-calcium ephindwe kabini kune-phosphorus, umlinganiso oboniswe ukuba uneziphumo ezilungileyo kwimpilo yethambo (2,,).

Ngapha koko, ubisi lweegusha neebhokhwe luqulathe ikhalsiyam eninzi kunye nephosphorus kunobisi lwenkomo. Ke ngoko, ukudibanisa itshizi enjenge-feta ekutyeni kwakho kunokukunceda ufezekise ukutya okucetyiswayo kwemihla ngemihla kwe-calcium (15, 16, 17).

I-calcium kunye ne-phosphorus zikhona kwi-feta cheese ngokwexabiso elinokunceda ukuxhasa impilo yethambo.

I-Feta Cheese ilungile kwi-Gut yakho

Iiprobiotic ziyaphila, ziibacteria ezinobuhlobo ezinokunceda impilo yakho.

I-Feta ibonakalisiwe iqulethe Lactobacillus plantarum, ebala malunga ne-48% yeebhaktiriya zayo (,,, 21).

Ezi bhakteriya zinokunceda ukukhuthaza amajoni omzimba kunye nempilo yamathumbu ngokukhusela isifo samathumbu kwiintsholongwane ezibangela izifo ezinje E. coli kwaye Salmonella (22).

Ngapha koko, kubonakala ngathi zonyusa imveliso yeekhompawundi ezithintela impendulo yokuvuvukala, ngaloo ndlela zibonelela ngezibonelelo ezichasayo (22,).

Okokugqibela, uvavanyo lweetyhubhu zovavanyo lubonakalisile ukuba ibacteria kunye nolunye uhlobo lwegwele olufumaneka kule cheese lunokukhula nge-pH esezantsi, lusinde kwiimeko ezigabadeleyo emathunjini akho, njenge-bile acid (, 22,).

Isonka samasi i-Feta siqulethe iibhaktiriya ezinobungane eziye zaboniswa ukukhuthaza impilo yomzimba kunye namathumbu, ukongeza kwiziphumo zabo ezichasayo.

Inezinto eziNcedisayo zeAtyty Acids

I-Conjugated linoleic acid (CLA) yi-asidi enamafutha efumaneka kwiimveliso zezilwanyana.

Kubonakalisiwe ukunceda ukuphucula ukwakheka komzimba, ukunciphisa amanqatha kunye nokwandisa ubunzima bomzimba.I-CLA inokunceda ekuthinteleni isifo seswekile kwaye ibonakalise iziphumo ezichasene nomhlaza (25, 26).

Iitshizi ezenziwe ngobisi lweegusha zinokuxinana okuphezulu kwe-CLA kuneeshizi ezenziwe ngobisi oluvela ezinkomeni okanye kwiibhokhwe. Ngapha koko, i-feta cheese iqulethe ukuya kuthi ga kwi-1.9% ye-CLA, ebala i-0.8% yomxholo wayo weoli (27, 28).

Nangona umxholo wayo we-CLA uncipha ngelixa kusenziwa kwaye kugcinwa, uphononongo lubonakalisile ukuba ukusetyenziswa kweenkcubeko zebhakteria ekwenzeni itshizi kunokunceda ukwandisa uxinzelelo lweCLA (, 29).

Ke ngoko, ukutya i-feta cheese kunokuba negalelo ekuthathweni kwe-CLA kwaye ikubonelele ngazo zonke izibonelelo ezikunikezelayo.

Okubangela umdla ngokwaneleyo kukuba, iGrisi ineziganeko ezisezantsi zesifo somhlaza wamabele kunye nokusebenzisa kakhulu itshizi kwi-European Union (28).

I-Feta cheese inezixa ezifanelekileyo ze-CLA, ezinokuphucula ukwakheka komzimba kunye nokunceda ukuthintela isifo seswekile kunye nomhlaza.

Iingxaki ezinokubakho ngeFeta

Ushizi lweFeta ngumthombo olungileyo wezondlo. Nangona kunjalo, ngenxa yendlela eyenziwe ngayo kunye neentlobo zobisi ezisetyenzisiweyo, inokuba nezithintelo.

Inamanani aPhakamileyo eSodium

Ngexesha lenkqubo yokwenza itshizi, ityuwa yongezwa kwi-curd. Ukongeza, ngexesha lokugcina, ibhloko yesonka samasi kufuneka ifakwe kwi-brine ukuya kuthi ga kwi-7% yetyuwa.

Imveliso egqityiweyo yitshizi ephezulu kwisodiyam. Ngapha koko, i-feta cheese ine-312 mg ye-sodium kwi-ounce e-1 (28-gram) ekhonza, enokuthi ifike kwi-13% ye-RDI yakho (2).

Ukuba unovakalelo kwityuwa, enye indlela elula yokunciphisa ityuwa yale cheese kukuhlamba isitshizi ngamanzi ngaphambi kokuyitya.

Iqulethe iLactose

Iitshizi ezingafakwanga zivame ukuba phezulu kwi-lactose kuneentshizi ezindala.

Kuba i-feta cheese yitshizi engavuswanga, inomxholo ophakamileyo we-lactose kunezinye itshizi.

Abantu abangadibaniyo okanye abanganyamezelaniyo ne-lactose kufuneka bakuphephe ukutya amasi angacoliswanga, kubandakanya i-feta.

Abafazi abakhulelweyo akufuneki batye i-Feta engafakwanga

IListeria monocytogenes luhlobo lweebhaktiriya ezifumaneka emanzini nasemhlabeni ezinokungcolisa izityalo nezilwanyana ().

Abafazi abakhulelweyo bahlala becetyiswa ukuba bakuphephe ukutya imifuno eluhlaza kunye nenyama, kunye neemveliso zobisi ezingasetyenziswanga, kuba zinako ukungcoliseka yile ntsholongwane.

Iitshizi ezenziwe ngobisi olungafakwanga ubisi zinomngcipheko ophezulu wokuthwala ibhaktheriya kunezitshizi ezenziwe ngobisi oluncanyathiselwe. Ngokufanayo, iitshizi ezintsha zinomngcipheko ophezulu wokuthwala kuneeshizi ezindala, ngenxa yokufuma ().

Ke ngoko, i-feta cheese eyenziwe ngobisi olungasetyenziswanga ayikhuthazwanga kwabasetyhini abakhulelweyo.

I-Feta cheese inomxholo ophezulu we-sodium kunye ne-lactose kunezinye iitshizi. Kwakhona, xa isenziwa ngobisi olungafakwanga amanzi, inakho ukungcoliseka yiyo IListeria iintsholongwane.

Uyitya njani iFeta Cheese

I-Feta inokuba longezo olukhulu ekutyeni kwakho ngenxa yencasa kunye nokuthungwa kwayo. Ngapha koko, amaGrike ngokwesiko ayigcina etafileni ukuze abantu bongeze ngokukhululekileyo ngexesha lokutya.

Nazi iindlela ezimbalwa zokuzonwabisa zokongeza olu hlobo lweshizi ekutyeni kwakho:

• Kwisonka: Phezulu nge-feta, idrive ngeoyile ye-olive kunye nexesha kunye neetyuwa nepepile.
• Kwiisaladi: Nciphisa i-feta edibeneyo kwiisaladi zakho.
• Yosiwe: I-Grill feta, yigalele ngeoyile ye-olive kunye nexesha kunye nepepile.
• Ngeziqhamo: Yenza izitya ezifana nesaladi yevatala, i-feta kunye neminti.
• Kwi tacos: Nciphisa i-feta crumbled kwi-tacos.
• Kwipitsa: Yongeza i-feta edibeneyo kunye nezithako ezifana neetamatato, iipilisi kunye neminquma.
• Kwii-omelets: Hlanganisa amaqanda nesipinatshi, iitumato kunye ne-feta.
• Kwi-pasta: Yisebenzise kunye neartichokes, iitumato, ii-olive, ii-capers kunye neparsley.
• Kwiitapile: Zama kwiitapile ezibhakiweyo okanye ezicujiweyo.

Ngenxa yokunambitheka kwayo kunye nevumba, i-feta cheese inokongeza ngokukuko ekudleni.

Thatha uMyalezo waseKhaya

I-Feta yi-brined, itshizi emhlophe enobumba obuthambileyo kunye nobukhrim.

Xa kuthelekiswa nezinye iitshizi, zineekhalori eziphantsi kunye namafutha. Iqulethe isixa esikhulu sevithamini B, i-phosphorus kunye ne-calcium, enokuthi ibe yinzuzo kwimpilo yethambo.

Ukongeza, i-feta iqulethe iibhaktheriya eziluncedo kunye nee-acid ezinamafutha.

Nangona kunjalo, olu hlobo lweshizi luphezulu kakhulu kwisodiyam. Abafazi abakhulelweyo kufuneka baqiniseke ukuba bayayiphepha i-feta.

Ukanti kuninzi lwabantu, i-feta ikhuselekile ukuba ingatyiwa. Ngaphezulu, inokusetyenziselwa iindlela ezahlukeneyo zokupheka, ukusukela kwisibheno ukuya kwiidizethi.

Ekupheleni kosuku, i-feta lulongezo olumnandi nolusempilweni kwizidlo ezininzi zabantu.