Ezona ndawo zisixhenxe ziBalaseleyo zeCream Cream

Umxholo

• Izizathu onokufuna indawo yazo
• I-1–4: Amayeza asekwe kubisi
• 1. Yogurt YamaGrike
• 2. I-Cottage Cheese
• 3. ICreme Fraîche
• 4. Ibhotolo
• 5-7: Iindlela ezingezizo ezobisi
• 5. Ubisi lwekhokhonathi
• 6. Iitshishini
• 7.Soy
• Umgca osezantsi

Ikhrimu emuncu yimveliso yobisi ethandwayo evunyiweyo esetyenziswa ngeendlela ezahlukeneyo.

Ihlala isetyenziswa njengesinongo esitya izitya ezinje ngeesuphu kunye neetapile ezibhakiweyo, kodwa inokusetyenziswa njengesixhobo kwinto ezibhakiweyo ezinje ngeekeyiki, iicookies kunye neebhiskiti.

Yenziwe ngokudibanisa ukhilimu, oyinqatha ephezulu enamafutha aphezulu asikiweyo encotsheni yobisi olupheleleyo, kunye neebhaktiriya ze-lactic acid. Ezi bhaktheriya zisebenzisa iswekile kwikrimu, ekwabizwa ngokuba yi-lactose, kwaye zikhuphe i-lactic acid njengemveliso yenkunkuma.

I-lactic acid ibangela ukuba ukhilimu ube neasidi ngakumbi, nto leyo ekhokelela kwincasa emuncu, emuncu.

Ngelixa ukhilimu omuncu kukutya okuthandwayo kwabaninzi, abanye abantu abanakho okanye abafuni ukukusebenzisa ngenxa yokukhetha, ukunganyamezelani okanye ukungavumi.

Eli nqaku lidwelise izinto ezi-7 ezifanelekileyo zokhilimu omuncu, kubandakanya ukuba uzisebenzisa njani.

Izizathu onokufuna indawo yazo

Kuya kufuneka ubeke endaweni yekrimu emuncu ngenxa yezizathu ezahlukeneyo, kubandakanya:

• Ubisi lokungabikho komzimba: Ubisi lweenkomo luyinto eqhelekileyo. Phakathi kwe-2-3% yabantwana abangaphantsi kweminyaka emithathu ubudala bayaphikisana nobisi. Nangona amanani-manani ebonisa ukuba malunga neepesenti ezingama-80 zabantwana zigqitha kule ngxaki, abanye abantu kufuneka baphephe ubisi ubomi babo bonke (1).
• Ukunganyamezelani kweLactose: I-Lactose iswekile efumaneka kwiimveliso zobisi. Abantu abanganyamezelani ne-lactose abanako ukuyiphula ngenxa yokunqongophala kwe-lactase, i-enzyme efunekayo ukuphula i-lactose (2, 3).
• Ukutya kweVegan: Abanye bakhetha ukuzikhupha iimveliso zezilwanyana kwizidlo zabo. Umzekelo, abo batya i-vegan batya ngokungqongqo ukutya okusekwe kwizityalo ngenxa yezizathu ezininzi, kubandakanya impilo, intlalontle yezilwanyana kunye nokukhathazeka kwendalo.
• Izizathu zempilo: Abantu abaninzi bayaluphepha ubisi kunye neemveliso zobisi ngenxa yezizathu ezininzi zempilo, kubandakanya ulusu kunye nempilo yehomoni, ngelixa abanye bexhalabile kukusetyenziswa kwee-antibiotics kunye nokukhula kwehomoni kwiinkomo zobisi (,).
• Ukutya okunamafutha asezantsi: Ikhilimu emuncu rhoqo inamafutha amaninzi. Ngapha koko, iipesenti ezingama-91 zeekhalori kwikhilimu emuncu rhoqo zivela kumanqatha. Nangona esi sondlo sibaluleke kakhulu, abantu abaninzi bakhetha ukusika amanqatha xa bezama ukuphalaza iiponti ezingaphezulu (6).
• Ngcamlani okanye isithako esilahlekileyo: Abanye abantu abayikhathalelanga incasa ye-cream emuncu. Okanye mhlawumbi kuyafuneka endaweni yokuba akukho khrimu imuncu ifumanekayo ukubhaka ikeyiki oyithandayo okanye ngaphezulu imbiza entsha eyenziwe ngesilili.

Abanye abantu abanakho okanye abayi kuyitya le condiment ngenxa yezizathu ezininzi.

Ngethamsanqa, uninzi lobisi kunye nezinye iindlela ezingezizo zobisi zenza indawo efanelekileyo yokutshintsha.

I-1–4: Amayeza asekwe kubisi

Kukho iindlela ezininzi zobisi ezifanelekileyo zokutshintsha ukhilimu omuncu, kubandakanya iyogathi yamaGrike, itshizi yecottage, i-crème fraîche kunye ne-buttermilk.

1. Yogurt YamaGrike

I-yogurt yamaGrike yenza ukuma okuhle kakhulu kokhilimu omuncu.

Ngelixa i-yogurt eqhelekileyo inepesenti ephezulu yolwelo, okanye i-whey, iyogurt yamaGrikhi iye yaxinzelelwa ukususa icandelo elikhulu levili layo. Isiphumo siyi-yogurt, ingqungquthela ye-yogurt efana ne-ukhilimu omuncu.

Ngaphezu koko, iyogurt yamaGrikhi ingaphantsi kwiikhalori kunye namafutha kwaye iphezulu kwiprotheni kune-cream egcweleyo emuncu.

I-ounce enye (i-28 gram) yeyogathi yesiGrike eqhelekileyo ineekhalori ezingama-37, iigrama ezi-3 zamafutha kunye neegram ezi-2 zeprotein. Inani elifanayo lekhrimu emuncu enamafutha igcwele iikhalori ezingama-54, iigram ezingama-6 zamafutha kunye ne-1 gram yeprotheni (6, 7).

I-yoghurt yesiGrike inokusetyenziselwa ukubambela kwiidipsi, ukunxiba kunye nokuthambisa.

Ukongeza, iinxalenye ezilinganayo zeoyile egcweleyo yamaGrike inokusetyenziswa endaweni yekrimu emuncu rhoqo kuyo nayiphi na iresiphi, kubandakanya izinto ezibhakiweyo.

Isishwankathelo: I-yoghurt yesiGrike y yogurt exineneyo enobunzima obukhulu obufana nekhrimu emuncu. Nangona kunjalo, iphantsi kweekhalori kunye namafutha kwaye inokusetyenziselwa ukubuyisela ukhilimu omuncu kwiindlela ezininzi zokupheka.

2. I-Cottage Cheese

Eli shizi linembali etyebileyo. Ngapha koko, igama le-cottage cheese kucingelwa ukuba lenziwe ngenkulungwane ye-18 xa abahlali baseMelika basebenzisa ubisi olushiyekileyo ekwenzeni ibhotolo ukwenza itshizi ethambileyo kumakhaya abo amancinci abizwa ngokuba ngamakhaya.

I-Cottage cheese yimveliso yesonka samasi. Amanqatha ngamalungu aqinileyo obisi ashiyekileyo kwinkqubo yokwenza itsheki, ngelixa i-whey iyinxalenye yolwelo.

Ithambile ngobume obuthambileyo kunye nobukhrim. Ngapha koko, inikezelwa kwiipesenti ezahlukeneyo zamafutha kunye nobukhulu be curd, ukusuka kwincinci ukuya enkulu.

Ngaphezulu, i-cottage cheese iphantsi kakhulu kwiikhalori kunye namafutha kunye neeprotheyini eziphezulu kune-ukhilimu omuncu.

Isiqingatha sekomityi (112 gram) sineekhalori ezili-110, iigram ezi-5 zamafutha kunye neeproteni eziyi-12.5. Ukujonga, isiqingatha sendebe yekhilimu emuncu iqulethe iikhalori ezingama-222, iigram ezingama-22 zamafutha kunye ne-2.5 gram yeprotini (6, 8).

Eli shizi lenza i-fat-fat, ephezulu-protein.

Ngapha koko, ikomityi enye yetshizi ye cottage inokuxutywa neepuni ezine zobisi kunye neetispuni ezi-2 zejusi yelamuni ukubuyisela ukhilimu omuncu kuyo nayiphi na iresiphi.

Isishwankathelo: I-Cottage cheese yitshizi ethambileyo, ethambileyo ephantsi kweekhalori kunye namafutha kwaye iphezulu kakhulu kwiproteni kunokhilimu omuncu. Inokudityaniswa nobisi kunye nejusi yelamuni ukuze isetyenziswe endaweni yekhrimu emuncu kwiiresiphi.

3. ICreme Fraîche

I-Crème fra literallyche ngokoqobo ithetha ukuba ukhilimu omtsha. Le mveliso yobisi ifana kakhulu nekhrimu emuncu kwaye yenziwa ngokongeza inkcubeko yebhaktiriya kukhrimu enzima.

Ngelixa ifana nekhrimu emuncu, i-crème fraîche inokuqina okungaguquguqukiyo, okufana netshizi kunye nokunambitheka kwayo kuncinci.

Ngokungafaniyo ne-cottage cheese kunye ne-yogurt yogurt, inamafutha aphezulu kunye neekhalori kunokhilimu omuncu. Ke, isenokungabi lolona khetho lufanelekileyo kwabo babala iikhalori.

I-ounce enye (28-gram) iphakela iipakethi ezili-100 kunye neegrem ezili-11 zamafutha, eziphantse zaliphinda kabini ixabiso lakwikhilimu omuncu (6, 9).

Nangona i-crème fraîche ikukutya okuxineneyo kwekhalori, isiqulatho sayo esinamafutha aphezulu senza isithako esifanelekileyo kwiisosi kunye neesuphu, njengoko unokukubilisa ngaphandle kokukhathazeka ngokwahlukana.

ICrème fraîche inokusetyenziswa njengendawo elula yokuhombisa ukhilimu omuncu, kodwa gcinani engqondweni ukuba incasa yayo ebukhali inokufumana incasa yokutya.

Isishwankathelo: ICreme fraîche ifana kakhulu nekhrimu emuncu kodwa iphezulu kumanqatha nakwiikhalori. Ingasetyenziselwa ukubuyisela enye kwenye, kodwa incasa yayo emnene inokutshintsha incasa yeeresiphi.

4. Ibhotolo

Ngokwesiko, igama elithi buttermilk libhekisa kulwelo olushiyekileyo kwinkqubo yokwenza ibhotolo kwiscream esikhulisiweyo.

Le nkqubo ibandakanya ukushiya ubisi ngaphandle ukuze luphumle ixesha elithile. Ivumela ukhilimu kunye nobisi ukwahlula, kushiya i-cream ephezulu esetyenzisiweyo ekwenzeni ibhotolo.

Ngexesha lokuphumla, ngokwendalo ibacteria ye-lactic acid ibilisa iswekile yobisi, ikhokelela kulwelo olunencasa ekuthiwa yibhotoloya.

Nangona isaqhelekile eIndiya nasePakistan, isetyenziswa ngokufuthi eNtshona.

Njengokhilimu omuncu, ibhotolo yebhotolo ithengiswa, kunye neebhaktheriya zongezwa emva kwenkqubo yokufudumeza.

Nangona incasa yayo emnandi ifana naleyo yokhilimu omuncu, lulwelo kwaye inokusetyenziselwa kuphela ukubuyisela cream emuncu kwimpahla ebhakwe okanye kwimpahla yokunxiba.

Isishwankathelo: I-Buttermilk lulwelo olunetshiki olunokusetyenziselwa ukubuyisela cream emuncu kwimpahla ebhakwe okanye yokunxiba.

5-7: Iindlela ezingezizo ezobisi

Ukongeza kwizinto zobisi ezithatha ukhilimu omuncu, kukho iindlela ezininzi ezingezizo zobisi ongazisebenzisa. Ezi zikhetho zilungele i-vegan zibandakanya ubisi lwekhokhonathi, iicashews kunye neemveliso zesoya.

5. Ubisi lwekhokhonathi

Ubisi lwekhokhonathi lolunye uhlobo olungelulo olobisi olukhilimu omuncu.

Ungaphazanyiswa namanzi ecoconut, ubisi lwekhokhonathi luvela kwinyama yekhokhonathi esandul 'ukutsha.

Sisithako esisisiseko kwi-Southeast Asia, eMzantsi Melika naseCaribbean cuisines kwaye iye yanda kakhulu eMntla Melika.

Ubisi lwekhokhonathi alunas lactose kwaye ayivelanga, nto leyo eyenza ukuba ibe lukhetho olukhulu kubantu abanobisi obunokuthanani nobisi okanye kuthintelo ekudleni (10).

Into enomdla kukuba, yenza indawo eyahlukileyo yomuncu omuncu.

I-khrimu ephezulu yobisi lwekhokhonathi enamafutha apheleleyo inokusikwa kwaye idityaniswe ne-apile cider iviniga, ijusi yelamuni kunye netyuwa elwandle ukuze isetyenziswe njengendawo esekwe kwisityalo esisekwe kwisithambisi saphezulu esitya izitya ozithandayo.

Ubisi lwekhokhonathi olunamafutha apheleleyo lunokwenza indawo yokuhombisa ukhilimu omuncu kwizinto ezibhakiweyo. Yongeza nje icephe eli-1 lejusi yelamuni kwikomityi nganye yobisi lwekhokhonathi ukulingisa incasa emuncu.

Isishwankathelo: Ubisi lwekhokhonathi lubambela ngobusi obumuncu obunokusetyenziswa ngokulula kwiindlela ezininzi zokupheka.

6. Iitshishini

Ngelixa kunokumangaliswa, ii-cashews zenza indawo enkulu yekrimu emuncu.

Iicashews zibhotolo, amandongomane amnandi aphezulu kakhulu kumanqatha. Umxholo wamanqatha aphezulu yile nto ibenza babe lolona hlobo lubalaseleyo olungena-bisi kwi-khrimu emuncu.

I-ounce enye (iigram ezingama-28) ibonelela ngeekhalori ezili-155 kunye neegram ezili-12 zamafutha. I-Cashews ingumthombo omkhulu weprotheni, kwi-5 gram ngeoyunce (11).

I-cream ye-vegan etyebileyo kunye ne-tangy ingenziwa ngokudibanisa i-cashews emanzi kunye neviniga, ijusi yelamuni kunye netyuwa lolwandle.

Esi sithatha indawo yobisi esimuncu sokwenza ubisi senza ukongeza okukhulu kwiisuphu kunye nezitya ezisecaleni, nangona isenokungakulungeli ukubhaka.

Isishwankathelo: Iicashews ngumnqatha onamafutha aphezulu onokuthi ufakwe kwaye uxutywe neviniga, incindi yelamuni kunye netyuwa yenguqulo yevegan yokhilimu omuncu.

7.Soy

Zininzi izinto ezithatha indawo yeoyile esekwe kumuncu kwimarike efanelekileyo kwimifuno kunye nezo zinokungavisisani neemveliso zobisi.

Uninzi lweesoyile ezisekwe kukrimu omuncu zinenani elifanayo leekhalori kunye namafutha njengeyona nto yokwenyani.

Umzekelo, i-ounce eli-1 elisebenza nge-cream emuncu esekwe kwisoya ineekhalori ezingama-57 kunye neegram ezintlanu zamafutha, ngelixa inani elilinganayo lekrimu omuncu linama-calories ayi-54 kunye neegram ezi-6 zamafutha (6, 12).

Ngaphezulu, ezi mveliso zinokusetyenziswa njengendawo yokutshintsha i-cream emuncu kwiindlela zokupheka kunye nokubhaka, zibenza ukhetho olufanelekileyo kwabo bangadli ngobisi.

Nangona kunjalo, ziqulathe inani lezithako, kubandakanya iswekile kunye nokulondolozwa, abanye abantu abanokufuna ukuziphepha ngenxa yezizathu zempilo.

Ngethamsanqa, unokwenza ngokulula uguqulelo olusekwe kwisoya kwikhrimu emuncu ekhaya. Hlanganisa nje i-tofu e-silken kunye ne-apple cider viniga, ijusi yelamuni kunye netyuwa.

Isishwankathelo: Ukuthengisa okanye ukuzenzela iikhrim ezimuncu zesoya zilungele iivegans kunye nezo zinokungabikho komzimba kubisi. Zingasetyenziswa endaweni yokhilimu omuncu kwiiresiphi.

Umgca osezantsi

Ukhilimu omuncu sisithako esithandwayo. Nangona kunjalo, abanye abantu badinga enye into emnandi ngenxa yezigulo, ukhetho okanye ngenxa yokuba bafuna ukubuyisela ngokukhawuleza iresiphi.

Ngethamsanqa, kukho iintlobo ngeentlobo zobisi olufanelekileyo kunye ne-non-yobisi yokuma-ins kokhilimu omuncu.

Olunye uhlengahlengiso lwekhrimu emuncu lusetyenziselwa ezokuthambisa kunye nokunxiba, ngelixa abanye besenza isongezo esihle kwiimpahla ezibhakiweyo.

Ukuba ujonge ikhilimu emuncu engazukuphazamisa incasa yesitya sakho osithandayo, ukukhetha ukhetho kolu luhlu yindlela eya kuyo.