Enzanisa Cottage Cheese Calories ne Fat Content
Cottage cheese inokosha mune zvakawanda zvirongwa zvekudya zvine utano . Zvokudya zvehuchi zvinopa zvikomborero kunyanya kune vanhu vari kuedza kurasika uremu kana kuvandudza hutano hwavo. Asi cottage cheese calorie count uye chikafu chinogona kusiyana zvichienderana nemhando yaunotenga.
Cottage Cheese Calories uye Nutrition Facts
| Cottage Cheese Lowfat, 2% Milkfat Nutrition Facts | |
|---|---|
| Kushumira Kukura 4 oz (113 g) | |
| Per Serving | % Daily Value * |
| Maoriro 98 | |
| Maoriki anobva kuFat 25 | |
| Total Fat 2.8g | 4% |
| Saturated Fat 1.1g | 5% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0.5 | |
| Cholesterol 11mg | 3% |
| Sodium 373mg | 15% |
| Potassium 95mg | 2% |
| Carbohydrates 4.1g | 1% |
| Dietary Fiber 0g | 0% |
| Zvokudya 4.1g | |
| Maprotheni 13g | |
| Vitamini A 1% · Vitamin C 0% | |
| Calcium 10% · Iron 1% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Vakawanda vanodya vane hutano vanosanganisira kottage cheese muzvokudya zvavo vanotenga 2 muzana pasi-mafuta zvakasiyana-siyana. Iyi shanduro inopa mafuta akakwana kuti ave nerukisi asi kwete zvakanyanya sekusiyana siyana. Saka mafuta nekoriori anoenzanisa sei nemhando dzakasiyana dze cottage cheese?
- Skim / nonfat cottage cheese : 80 makorikiti nehafu yekapu kushumira, 0 gm fat, 0 gramu yakazara mafuta
- 1% cottage cheese : 90 makoriori, 1.5 gramu mafuta, 1 gramu yakazara mafuta
- 2% cottage cheese: 90 makorikiti nehafu yekapu kushumira, 2.5 gramu mafuta, 1.5 gramu mafuta akazara
- 4% (nguva dzose) cottage cheese : 110 makorikiti nehafu yekapu kushumira, 5 gramu mafuta, 3 gramu mafuta akazara
Ramba uchifunga kuti kushanda kumwechete kweiyo chibereko chekaka kunongova maounces mana kana hafu mukombe. Panguva yekudya, zviri nyore kuti uwane zvakawanda kupfuura izvozvi muplate yako. Saka iva nechokwadi chekuverenga chikamu chako chakazara chikamu kana uri kuverenga makori.
Cottage cheese yakaderera mune shuga uye inoyevedza zvikuru phosphorus, calcium, riboflavin, uye vitamini B12.
Zvisinei, zvokudya zvehuchi zvakakwirira mu sodium. Saka kana uri kuedza kuderedza munyu , izvi zvingasava sarudzo yakanakisisa kwauri. Zvimwe marangi, zvisinei, anoita sodium yakadzika kana kuti kwete munyu wowedzera zvimwe zvinyorwa zve cottage cheese zvine zvishoma pasi sodium.
Nutrition uye Health Health Benefits yeCottage Cheese
Vakawanda vanodya vane hutano vanodya kottage cheese nekuda kwechechi-calori count.
Vanhu vanowanzogadzira cottage cheese sechingwa kana sechikamu chekudya nokuti inokurumidza uye inogadzirika inopa mapuroteni . Kushanda kamwe chete kunopa mamiriyoni gumi nemashanu emuviri wekuvaka-musimba.
Cottage cheese inotorawo zvokudya zvakaderera. I-carbohydrates inotarirwa kushanda imwe chete inopfuura 4 gramu kana 16 makorikiti kubva kuma carbohydrate. Kana iwe usingadyi chero zvipiko zvekudzimba yako kottage cheese chikafu chinoita kuti zvive nyore kuchengeta carb yako kuverenga pasi.
Pakupedzisira, kottage cheese iri nyore kuisa muchikafu uye haifaniri kugadzirira zvakanakisisa kuti ufare. Nokuda kwechikonzero ichocho, dieters dzakawanda dzinosanganisira iyo muzvirongwa zvavo zvekudya. Zvokudya zviri nyore kutakura, zviri nyore kudya kana iwe uri-ku-kuenda, uye mapaviri zvakanaka pamwe nezvimwe zvakagwinya, kudya-ushamwari hwakafanana nezvibereko nemiriwo.
Ndechipi Kusiyana pakati peGuru naKuru?
Paunotenga kottage cheese, unogona kusarudza pakati pehutano hwakasiyana-siyana, asi unogonawo kusarudza kubva pakasiyana-siyana. Mapuranga ndiwo mashizha akaoma muzvokudya. Hakuchina misiyano chaiye yezvokudya pakati pemakwenzi maduku kana mashizha makuru (dzimwe nguva anonzi "chunk style") cottage cheese. Kusiyana kunongova mugumisiro wekuti cheese inogadzirwa sei.
Kusarudza nekuchengetedza Cottage Cheese
Mushure mokutenga kottage cheese, ita nechokwadi chekuti iite firiji uye yakanyatsoiswa chisimbiso.
Izvo zvokudya zvinoparara saka zvakakosha kudya kottage cheese zuva risati rasvika pane pepa. Sirifu hupenyu hunogona kuvimba nezvokuti zvokudya zvakagadzirwa sei. Kunze kwekaoma kottage cheese (iyo isina mahwendefa emvura), chikafu ichi hachina kufanira zvakanaka.
Utano Hwakanaka Hwekubatanidza Kumba Chechi Chekudya Chako
Cottage cheese is great plain, asi iwe unogonawo kuibatanidza nezvimwe zvokudya kuti uwane kudya kwakakwana. Edza chero ipi zvayo mazano.
- Wedzera rutivi rwemiriwo yakawanda yakafanana newa broccoli kana radishes yekudya kwemasikati kana kudya
- Pamusoro nemichero yakadai se-blueberries, raspberries, strawberries kana vhuni kuti igutse zino rako rinotapira
- Fukidza nutswe akadai samarmonds kana walnuts, kana nembeu yakadai seflakisi mbeu yekumhanya uye kunaka
- Ita gorosi chekudya chekudya nekusanganisa muhomwe yakashokoti chips kana cocoa nibs.
Shoko kubva
Cottage cheese makoriyumu isimba rakanaka uye chibereko chemukaka chinogona kunge chiri chekuwedzera pakudya kwako, kunyanya kana iwe uchiwirirana pamwe nezvimwe zvikafu zvine utano. Ita zvekugadzira uye edza zvinovhenganiswa zvitsva kuchengeta chikafu ichi pane chirongwa chekudya.