Bapisa lik'hiloche tsa Cheche tsa Cottage ka Lihlahisoa tsa Mafura
Cheese ea Cottage ke lijo tse tloaelehileng lijong tse ngata tse phetseng hantle . Lijo tsa lebese li fana ka melemo haholo-holo ho batho ba lekang ho theola 'mele kapa ho ntlafatsa bophelo ba bona. Empa kakaretso ea khalori ea cheese ea lijo le phepo e nepahetseng e ka fapana ho ea ka mofuta oo u o rekang.
Linnete tsa Cottage Cheese le tsa phepo e nepahetseng
| Cottage Cheese Lowfat, 2% ea Milkfat Nutrition Facts | |
|---|---|
| Ho Sebeletsa Boima ba 4 oz (113 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 98 | |
| Li-calories tse tsoang Fats 25 | |
| Kakaretso ea Fat 2.8g | 4% |
| Fat Satated Fat 1.1g | 5% |
| Polyunsaturated Fat 0.1g | |
| Monatsaturated Fat 0.5 | |
| Cholesterol 11mg | 3% |
| Sodium 373mg | 15% |
| Potassium 95mg | 2% |
| Li-carbohydrates 4.1g | 1% |
| Fiber Diet 0g | 0% |
| Litlhapi 4.1g | |
| Protheine 13g | |
| Vithamine A 1% · Vithamine C 0% | |
| Calcium 10% · Iron 1% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Lijo tse ngata tse phetseng hantle tse kenyelletsoeng chisi ea lijo tsa bona li reka likarolo tse peli tsa mafura a tlaase. Phetolelo ena e fana ka mafura a lekaneng bakeng sa tatso empa ha e fane ka mefuta e fapa-fapaneng. Kahoo mafura le khalori li bapisoa joang le mefuta e sa tšoaneng ea cottage chisi?
- Skim / nonfat Cottage chisi : 80 lik'hilojule ka halofo ea senoelo ho sebeletsa, 0 dikgerama mafura, 0 dikgerama tse tletseng mafura
- 1% cottage chisi : 90 lik'hilojule, 1.5 mafura a mafura, 1 grama mafura a mangata
- 2% cottage chisi: 90 lik'hilojule ka halofo ea senoelo ho sebeletsa, 2.5 dikgerama mafura, 1.5 dikgerama tse tletseng mafura
- 4% (e tloaelehileng) cottage chisi : 110 lik'hilojule ka halofo ea senoelo ho sebeletsa, 5 dikgerama mafura, 3 dikgerama mafura a mangata
Hopola hore sehlahisoa sa lebese sena se le seng feela ke li-ounces tse 'nè feela kapa halofo ea senoelo. Nakong ea lijo, ho bonolo haholo ho fokotsa ho hongata haholo ho feta sepeng sa hau. Ka hona, etsa bonnete ba hore u ikarabella ka boholo ba karolo ea karolo ea hau haeba u bala lik'hilojule.
Chisi ea Cottage e na le tsoekere e nyane le mohloli o motle oa phosphorus, khalsiamo, riboflavin le vithamine B12.
Leha ho le joalo, lijo tsa lebese li phahame ka sodium. Kahoo haeba u leka ho fokotsa letsoai , sena se ke ke sa u khetha ka ho fetisisa. Leha ho le joalo, lihlahisoa tse ling li etsa li-sodium tse fokolang kapa tse sa sebelisoang ka letsoai tse nang le sodium e nyenyane.
Melemo ea phepo e nepahetseng le bophelo bo botle ba Cottage Cheese
Lijo tse ngata tse phelang hantle li ja jesse ea ntloaneng ka lebaka la palo e tlaase ea khalori.
Hangata litho tsa 'mele li khetha chisi ea cottage e le bohobe bo bobe kapa e le karolo ea lijo kaha ke mohloli o bonolo oa liprotheine . Mosebeletsi o le mong o fana ka ligrama tse 15 tsa limatlafatsi tsa mohaho.
Cottage chisi hape ke lijo tse tlaase tsa carb. Li-carbohydrate li bala bakeng sa tšebeletso e le 'ngoe e fetang ligrama tse 4 kapa lik'hilojule tse 16 ho tloha lik'habohaedreite. Haeba u sa je litlhapi leha e le life ka tlung ea hau ea cottage lijo tsena li etsa hore ho be bonolo ho boloka carb ea hao e le tlaase.
Qetellong, kisi ea cottage e bonolo ho kenyelletsa lijo mme ha e hloke ho itokiselitse e khethehileng ea ho thabela. Ka lebaka leo, li-dieters tse ngata li kenyeletsa lijong tsa tsona tsa lijo. Lijo li bonolo ho jara, ho bonolo ho ja ha u le ho ea ho ea holimo, le lihlopha tse peli tse nang le phepo e nepahetseng, tse kang lijo le meroho.
Ke phapang efe pakeng tsa Curd e kholo le e nyane?
Ha u reka chate ea cottage, u ka khetha pakeng tsa mafura a sa tšoaneng, empa u ka boela ua khetha ho tloha maemong a sa tšoaneng a curd. Li-curds ke limela tse teteaneng lijong. Ha ho na phapang ea sebele ea phepo pakeng tsa likhahla tse nyenyane kapa tse kholo tse ling (ka linako tse ling li bitsoa "chunk style") cottage chisi. Phapang ke feela phello ea tsela eo cheese e entsoeng ka eona.
Ho Khetha le ho Boloka Cottage Cheese
Ka mor'a hore u reke chisi ea cottage, etsa bonnete ba hore ue bolokile ka sehatsetsing le ho tiisoa ka tieo.
Ke lijo tse senyehang hoo ho leng molemo ho ja chate ea cottage pele letsatsi le fela ka paketeng. Bophelo bo botle bo itšetlehile ka hore na lijo li entsoe joang. Ntle le letamo le omeletsoeng (le se nang karolo ea metsi), lijo tsena ha li fokotse hantle.
Mekhoa e metle ea ho kenyeletsa Cheese ea Cottage Lijong tsa Hao
Cottage cheese e ntle haholo, empa u ka boela ua e kopanya le lijo tse ling ho etsa lijo tse feletseng. Leka leha e le efe ea likhopolo tsena.
- Kenya lehlakoreng la meroho e monate e kang broccoli kapa radishes bakeng sa lijo tsa motšehare tsa motšehare kapa bohobebebe
- Holimo le litholoana tse kang blueberries, tse tala, fragole kapa mahepu ho khotsofatsa leino le monate
- Fafatsa ka linate tse kang lialmonde kapa walnuts, kapa ka lipeo tse kang peo ea folaxe ea ho qhibiliha le tatso
- Etsa lijo tse nang le lik'hemik'hale tsa mahae ka ho kopanya li-chips tse lefifi kapa li-cocoa nibs.
Lentsoe ho
Lik'hilojule tsa li-cottage ke mohloli o matla oa matla 'me sehlahisoa sa lebese se ka ba setho se setle ho lijo tsa hau, haholo ha u li kopanya le lijo tse ling tse phetseng hantle. Etsa lisebelisoa 'me u leke litlolo tse ncha ho boloka lijo tsena lenaneong la hau la lijo.