Yintoni iLabneh Cheese? -Kwaye uyenze kanjani

Umxholo

• Yintoni iLabneh Cheese?
• Umthombo olungileyo weeMicro- kunye neeMacronutrients ezininzi
• Umxholo weeProteni eziPhakamileyo unokubonelela ngeZibonelelo ezininzi
• Inebacteria efanelekileyo yokuqinisa impilo yakho yesisu
• Inokulungela abantu abaneLactose Intolerance
• Ukudibanisa kunye nokulula ukongeza kwisidlo sakho
• Iindawo ezinokubakho ezantsi
• Indlela yokwenza eyakho
• Umgca osezantsi

I-labneh ushizi yimveliso ethandwayo yobisi ene-flavour etyebileyo kunye nokukhanya okukhanyayo okuye kwonwabela amawaka eminyaka.

Rhoqo ifumaneka kwi-Middle East cuisine, i-labneh cheese inokuhanjiswa njenge-dip, isasazeka, i-appetizer okanye i-dessert.

Iphantsi kwi-lactose kodwa iphezulu kwiibhaktheriya eziluncedo, iprotheni kunye ne-calcium - zonke ezo zinto zibalulekile kwimpilo yakho.

Eli nqaku liphonononga isondlo, izibonelelo kunye nokuhla okunokubakho kwe-labneh cheese kwaye ikunike iresiphi yokwenza ngokwakho.

Yintoni iLabneh Cheese?

I-Labneh ushizi luhlobo lweeshizi ezithambileyo eziveliswa kukucinezela iyogathi ukususa uninzi lwee-Whey zemveliso eshinyeneyo, egxile ngakumbi.

Ihlala isenziwa kwiimveliso zobisi ezinenkcubeko ezifana ne-kefir, i-yoghurt yamaGrike okanye i-yogurt ye-probiotic, zonke zizityebi kwiibhaktheriya eziluncedo ezinokukunceda ukuphucula impilo yakho yamathumbu.

I-Labneh ushizi idla ngokulinywa ngelamuni kunye nemifuno ukuyinika incasa enencasa, enencasa ngelixa igcina ukukhanya kokukhanya kunye nencasa encinci yeyogathi.

Yinto ethandwayo ekutyeni okuMbindi Mpuma kwaye ihlala iqengqeleka kwiibhola ezincinci okanye isetyenziswe njengokuntywila okanye ukusasazeka kwemifuno okanye ipita efudumeleyo.

Ngelixa inokuthengwa yenziwe kwangaphambili kwiivenkile ezininzi ezikhethekileyo, i-labneh cheese nayo kulula ukuyenza ekhaya ngezinto ezimbalwa ezilula, uninzi lwazo osele unalo.

ILabneh luhlobo lweshizi ethambileyo eyenziwe ngokucinezela iyogathi ukususa isondo. Idla ngokutyiwa eMbindi Mpuma njengokuntywila okanye ukusasaza, inokwenziwa ekhaya ngezithako ezincinci.

Umthombo olungileyo weeMicro- kunye neeMacronutrients ezininzi

Umsebenzi ngamnye we-labneh ushizi uqulethe inani elifanelekileyo leprotheni kunye namafutha, kunye ne-micronutrients efana ne-calcium kunye nevithamini A.

Ikwenyuka kakhulu kwisodiyam, ibambe ama-530 mg ngeyunce (28 gram) - okanye i-23% yesalathiso sokudla imihla ngemihla (i-RDI).

I-ounce enye (iigram ezingama-28) zeshizi ye-labneh kwioyile ibonelela ():

• Iikhalori: 80
• Iprotheni: 5 iigrem
• Amafutha: Iigrama ezi-6
• Isodium: I-530 mg (23% ye-RDI)
• Ikhalsiyam: I-14% ye-RDI
• Vitamin A: I-6% ye-RDI
• Intsimbi: 2% yeRDI

ILabneh ikwabonelela ngesixa esincinci sezinye iivithamini kunye neeminerals, kubandakanya iphosphorus, potassium kunye nemagnesium (2).

I-Labneh cheese ipakisha inani elifanelekileyo leprotheni kunye namafutha, kunye ne-micronutrients efana ne-sodium, calcium kunye ne-vitamin A.

Umxholo weeProteni eziPhakamileyo unokubonelela ngeZibonelelo ezininzi

Njengezinye iintlobo zeshizi, i-labneh ibonelela ngethamo lentliziyo leeprotein ngenani eliphantsi leekhalori, malunga ne-5 yeeprotheyini kwi-ounce enye (28 gram) ().

Iprotein ibalulekile kwiinkalo ezininzi zempilo, ukusuka ekusebenzeni komzimba ukuya kulungiso lwethishu nangaphaya ().

Izifundo zibonisa ukuba ukutya iiprotheyini ezininzi ezivela kwiimveliso zobisi kunokugcina ubunzima bomzimba obucekeceke ngexesha lokulahleka kobunzima, ukuxhasa impilo ye-metabolic, ukukhuthaza ulawulo lweswekile yegazi kunye nokugcina uxinano lweethambo (,).

Olunye uphando lukwacebisa ukuba ukongeza ukutya okuneprotheyini ephezulu ekutyeni kwakho kwemihla ngemihla kunokunceda kulawulo lobunzima.

Ngapha koko, kwisifundo esinye kubantu abadala abangama-8,516, ukwanda kokusebenzisa iyogathi kunxulunyaniswa nomngcipheko omncinci wokutyeba kakhulu okanye ukutyeba kakhulu).

Ukulandela ukutya okuneprotein ephezulu kunokukugcina uzive ugcwele kwaye wandise imetabolism yakho ukukunceda utshise iikhalori ezininzi ngalo lonke usuku ().

I-Labneh ushizi ngumthombo olungileyo weprotein, oqinisa izinto ezininzi zempilo yakho-kubandakanya ulawulo lobunzima, ukusebenza komzimba, ulawulo lweswekile yegazi kunye nokuxinana kwethambo.

Inebacteria efanelekileyo yokuqinisa impilo yakho yesisu

I-Labneh ushizi ngumthombo olungileyo weeprobiotic, eziluhlobo lweebhaktiriya eziluncedo ezixhasa impilo yamathumbu.

Iiprobiotic zidityaniswe kuninzi lwezibonelelo. Olunye uphononongo luye lwaphawula ukuba iiprobiotic zinokunceda ekunyangeni nasekuthinteleni izifo ezahlukeneyo zokugaya ukutya, kubandakanya urhudo, isifo esiswini esinomsindo (IBS) kunye IClostridium difficile usulelo ().

Iiprobiotic zinokunyusa ukhuseleko kwaye zinciphise ixesha leentlobo ezithile zokugula kunye nosulelo (,,).

Olunye uphononongo lubonisa ukuba iiprobiotic zinokunyusa ukunciphisa umzimba, ziphucule impilo yengqondo, zinciphise amanqanaba e-cholesterol kwaye zincede ekunyangeni iimeko zolusu ezinje nge-dermatitis kunye ne-acne (,,,).

Iiprobiotic kwi-labneh cheese zinokuqinisa ukugaya, ukusebenza komzimba, ukulawula ubunzima, impilo yengqondo, amanqanaba e-cholesterol kunye nempilo yesikhumba.

Inokulungela abantu abaneLactose Intolerance

I-Lactose luhlobo lweswekile olufumaneka kwiimveliso ezininzi zobisi, kubandakanya ubisi, iyogathi, ice cream kunye netshizi.

Abantu abangenayo i-enzyme lactase abakwazi ukugaya i-lactose, okukhokelela kwiimpawu ezinje ngeekram, ukudumba kunye negesi xa besitya ukutya okunzima kwe-lactose ().

Into enomdla kukuba, malunga ne-75% yabemi behlabathi ayinyamezeli i-lactose ().

ILabneh icingelwa ukuba inelactose encinci kunezinye iitshizi ngenxa yenkqubo yayo yokucheba kunye nokubila, esusa inqwaba ye-whey kunye ne-lactose kwimveliso yokugqibela (,,).

Ke ngoko, i-labneh ithathwa njengokutya okukhuselekileyo nokunempilo kwabo bangakwaziyo ukunyamezela i-lactose evela kwezinye iintlobo zeshizi.

Ngenxa yokuba i-labneh ushizi ixinekile kwaye ibilile, inokuba sezantsi kwi-lactose kunezinye iintlobo zeshizi kwaye inokuba lukhetho olufanelekileyo ukuba awunyamezeli i-lactose.

Ukudibanisa kunye nokulula ukongeza kwisidlo sakho

Ngaphandle kokuba nesondlo kakhulu, i-labneh iyasebenziseka kwaye kulula ukuyongeza kwisidlo sakho.

Ungayisebenzisa njengokuntywila kwimifuno okanye ipita efudumeleyo kwaye uyisasaze kwimpahla oyithandayo okanye kwizonka.

Ngaphezu koko, ngamanye amaxesha kusetyenziswa kwiidizethi okanye kuxutywe nezinto ezifana nobusi, ii-walnuts kunye neziqhamo ezintsha kwisidlo sakusasa esineprotini.

Ngaphandle koko, unokuyiqengqa kwiibhola ezincinci kwaye uyisebenzise njengesibheno kwi-crackers okanye kwi-toast.

I-labneh ushizi iyahluka kwaye kulula ukuyongeza kwisidlo sakho. Ingasebenza njengokuntywila, ukusasaza, isidlo sakusasa, isibheno okanye idessert.

Iindawo ezinokubakho ezantsi

Nangona i-labneh cheese inika izibonelelo ezininzi zezempilo, zinokuza nokuhla.

Ukuqala, i-labneh inokuphakama kwi-sodium, kunye ne-1-ounce (28-gram) ekhonza ukucima phantse i-23% ye-RDI ().

Izifundo zibonisa ukuba ukunciphisa isodium yenye yezona ndlela zisebenzayo zokunciphisa uxinzelelo lwegazi, ngakumbi ukuba unamazinga aphezulu (,).

Ukongeza, ukutya okunesodiyam ephezulu kunokunxulunyaniswa nomngcipheko ophezulu womhlaza wesisu (,).

Kubalulekile ukumodareyitha ukutya kwakho ityuwa kunye nesibini samasi welebneh kunye nokutya okusondeleyo, okunesondlo okuphezulu kukutya okupheleleyo okusempilweni.

Ngapha koko, itshizi ye-labneh ayizilungelanga iivegans, ezo zinokungezwani nobisi okanye ezo zinokuba novakalelo kwi-casein, enye yeeproteni ezikhoyo kwiimveliso zobisi.

Kwaba bantu, indawo yamasi engena-bisi-enje ngobisi lwe-almond, itshizi ye-cashew okanye imvubelo yesondlo-inokuba yeyona ndlela ilungileyo.

I-labneh cheese iphezulu kwi-sodium, ngoko kufuneka ulinganise ukutya kwakho ukukhusela imiphumo emibi yempilo. Kananjalo ayifanelekanga kwimifuno kunye nabantu abanobisi bokungabikho komzimba okanye uvelwano kwi-casein.

Indlela yokwenza eyakho

I-labneh ushizi ifumaneka ngokubanzi kwicandelo lobisi okanye kwi-counter counter kwiindawo ezininzi zokuthengisa kunye neemarike zobuhlanga.

Nangona kunjalo, kulula ukulungiselela kwaye kufuna nje izithako ezimbalwa ezilula ukuzenza ekhaya.

Ukuze uqalise, vele usethe i-strainer phezu kwesitya kwaye uyihambise ngamacandelo ambalwa e-cheesecloth.

Kwikomityi ye-1 (224 gram) yetshi ye-labneh, gxobhoza i-1/4 ithisipuni yejusi yelamuni kunye nentwana yetyuwa kwii-ounces eziyi-12 (340 gram) yeyogurt yesiGrike ecacileyo.

Yongeza umxube we-yogurt kwi-strainer kwaye usonge i-cheesecloth ngaphezulu kweyogathi ukugquma ngokupheleleyo. Emva koko, tshintshela umxube kwisibandisi uze uvumele ukuba usete iiyure eziyi-12-24 - ixesha elide lokulinda kokukhona liya linyinyitheka imveliso yokugqibela.

Nje ukuba ifikelele kulungelelwaniso olufunekayo, i-labneh inokufakwa ioyile yomnquma kunye nokhetho lwakho lwesinongo, emva koko kukhonzwe kubanda ecaleni kwemifuno emitsha okanye ipita.

I-labneh cheese ingenziwa ngokuxuba iyogathi, incindi yelamuni kunye netyuwa kunye nokuseta kwicheesecloth ukuze ucofe iiyure eziyi-12-24.

Umgca osezantsi

Eyaziwayo kwi-Middle East cuisine, i-labneh ushizi iyakuthandwa ngenxa yokukhanya kwayo kunye ne-flavour ekhethekileyo.

Iyaguquguquka, iphantsi kwi-lactose kwaye ilayishwe ngesixa esihle seprobiotic, iprotein kunye ne-calcium.

Eyona nto ibaluleke kakhulu, kulula ukuyenza ngokwakho njengendlela elula kunye nesondlo kwitshizi eqhelekileyo.