Gịnị bụ Labneh Chiiz? - Na Otu esi eme ya

Ndinaya

• Gịnị Bụ Labneh Chiiz?
• Ezi Isi mmalite nke ọtụtụ Micro- na Macronutrients
• Nnukwu ọdịnaya nke protein nwere ike ịnye ọtụtụ uru
• Nwere bakteria bara uru iji mee ka ahụ ike gị dị ike
• Nwere ike ịbụ ihe kwesịrị ekwesị maka ndị nwere Lactose enweghị ndidi
• Vasatail na Mfe iji tinye na nri gị
• Ala ndị nwere ike ime
• Otu esi eme nke gi
• Isi Okwu

Labneh cheese bụ ngwaahịa mmiri ara ehi a na-ewu ewu nke nwere ekpomeekpo mara mma na ederede ọkụ kemgbe ọtụtụ puku afọ.

Ugboro a hụrụ na nri nke Middle East, a pụrụ iji cheese labneh nweta nri, gbasaa, nri ma ọ bụ ihe eji megharịa ọnụ.

Ọ dị obere na lactose mana ọ nwere nnukwu nje bara uru, protein na calcium - ha niile dị mkpa maka ahụike gị.

Isiokwu a na-atụle nri na-edozi ahụ, uru na ọghọm dị na labneh cheese ma nye gị usoro ị ga-eji aka gị.

Gịnị Bụ Labneh Chiiz?

Labneh cheese bụ ụdị chiiz dị nro nke ewepụtara site na yogọt na-ewepu ọtụtụ whey maka ngwaahịa dị ike, na-etinyekwu ume.

A na-emekarị ya site na ngwaahịa mmiri ara ehi a zụlitere dị ka kefir, yogọt Greek ma ọ bụ yogọt probiotic, bụ nke bara ọgaranya na nje bacteria bara uru nke nwere ike inye aka bulie ahụ ike gị.

A na-ejikarị lemon na ahịhịa labneh na-enye ya ụtọ, na-atọ ụtọ nke na-atọ ụtọ mgbe ọ na-edebe ụdị ọkụ na ntakịrị yogọt.

Ọ bụ ihe na-ewu ewu na nri nke Middle East ma na-agbanyekarị na obere bọọlụ ma ọ bụ jiri ya dị ka ntanye ma ọ bụ gbasaa maka veggies ma ọ bụ pita na-ekpo ọkụ.

Ọ bụ ezie na enwere ike ịzụta ya tupu ọtụtụ ụlọ ahịa pụrụ iche, labneh cheese dịkwa mfe ịme n'ụlọ na obere ihe ole na ole dị mfe, imirikiti ị nwere ike ịnwe n'aka.

Labneh bụ ụdị chiiz dị nro nke na-eme ka yogọt wepụ whey. Ọtụtụ mgbe eri na Middle East dị ka itinye ma ọ bụ gbasaa, enwere ike ịme ya n'ụlọ na obere ihe.

Ezi Isi mmalite nke ọtụtụ Micro- na Macronutrients

Ihe ọ bụla na-arụ ọrụ nke cheese labneh nwere ezigbo protein na abụba, tinyere micronutrients dị ka calcium na vitamin A.

Ọ dịkwa elu na sodium, na-ejide 530 mg kwa ounce (gram 28) - ma ọ bụ 23% nke ịkọwa kwa ụbọchị (RDI).

Otu ounce (gram 28) nke labneh cheese n'ime mmanụ na-enye ():

• Calorisị: 80
• Protein: 5 gram
• Abụba: 6 gram
• Sodium: 530 mg (23% nke RDI)
• Calcium: 14% nke RDI
• Vitamin A: 6% nke RDI
• Iron: 2% nke RDI

Labneh na enyekwa otutu obere vitamin na mineral ndi ozo, tinyere phosphorus, potassium na magnesium (2).

Labneh cheese nwere ezigbo protein na abụba, tinyere micronutrients dị ka sodium, calcium na vitamin A.

Nnukwu ọdịnaya nke protein nwere ike ịnye ọtụtụ uru

Dị ka ụdị chiiz ndị ọzọ, labneh na-enye ezigbo protein nke protein maka obere ọnụ ọgụgụ calorie, ihe dịka gram 5 nke protein na otu ounce (gram 28) ().

Protein dị mkpa n'ọtụtụ akụkụ nke ahụike, site na ọrụ mgbochi na mmezi anụ ahụ yana karịa ().

Nnyocha na-egosi na iri protein karịa site na ngwaahịa mmiri ara ehi nwere ike ichekwa oke ahụ ike n'oge ọnwụ, na-akwado ahụike metabolic, na-akwalite njikwa shuga na ọbara ma na-enwe njigide ọkpụkpụ (,).

Researchfọdụ nnyocha na-egosikwa na ịtinye nri ndị na-edozi mmiri ara ehi dị elu na nri gị kwa ụbọchị nwere ike ịba uru njikwa.

N'ezie, n'otu nnyocha na 8,516 ndị toro eto, enwere ike ịmịnye yogọt jikọtara obere ihe ize ndụ nke ibubiga oke oke ma ọ bụ ibu ibu ().

Gbaso nri dị elu na-edozi ahụ nwekwara ike ime ka ị nwee afọ ojuju ma bulie metabolism gị iji nyere gị aka ịmịkwuo calorie ụbọchị niile ().

Labneh cheese bụ ezigbo isi iyi nke protein, nke na - eme ka ọtụtụ ihe dị na ahụ ike gị - gụnyere ijikwa ibu, arụ ọrụ metabolic, njikwa shuga na ọbara na oke ọkpụkpụ.

Nwere bakteria bara uru iji mee ka ahụ ike gị dị ike

Labneh cheese bụ ezigbo ihe na-akpata probiotics, nke bụ ụdị nje bara uru na-akwado ahụ ike.

Ejikọtara probiotics na ọtụtụ uru. Otu nnyocha kwuru na ọgwụ nje nwere ike inye aka n'ịgwọ na igbochi ọtụtụ ọrịa dị iche iche, gụnyere afọ ọsịsa, ọrịa bowel syndrome (IBS) na Clostridium nira ọrịa ().

Probiotics nwekwara ike ịkwalite ọgụ ma belata oge ụfọdụ ụdị ọrịa na ọrịa (,,).

Nnyocha ndị ọzọ na-egosi na probiotics nwere ike ime ka ọnwụ dịkwuo elu, melite ahụike uche, belata ogo cholesterol na ọbụlagodi na-enyere aka ịgwọ ọnọdụ anụ ahụ dị ka dermatitis na acne (,,,).

Ihe probiotics na labneh cheese nwere ike ime ka mgbaze gị, arụ ọrụ ọgụ, njikwa ibu, ahụike uche, ọkwa cholesterol na anụ ahụ.

Nwere ike ịbụ ihe kwesịrị ekwesị maka ndị nwere Lactose enweghị ndidi

Lactose bụ ụdị shuga dị n'ọtụtụ ngwaahịa mmiri ara ehi, gụnyere mmiri ara ehi, yogọt, ice cream na cheese.

Ndị mmadụ na-enweghị lactase enzyme enweghị ike ịgbari lactose, na-ebute ihe mgbaàmà dịka cramps, bloating na gas mgbe ha riri nri lactose-arọ ().

N'ụzọ na-akpali mmasị, ihe dị ka 75% nke ụwa bi na lactose inlerant ().

A na-eche na Labneh nwere obere lactose karịa chiiz ndị ọzọ n'ihi usoro nhụjuanya na gbaa ụka, nke na-ewepu ọtụtụ whey na lactose site na ngwaahịa ikpeazụ (,,).

Ya mere, a na-ewere labneh dịka nri dị mma ma dị mma maka ndị na-enweghị ike ịnagide lactose site n'ụdị chiiz ndị ọzọ.

Ebe ọ bụ na a na-eme ka chiiz labneh sie ike, ọ nwere ike ịdị ntakịrị na lactose karịa ụdị chiiz ndị ọzọ ma ọ nwere ike ịbụ ezigbo nhọrọ ma ọ bụrụ na ị naghị ekwe ekwe lactose.

Vasatail na Mfe iji tinye na nri gị

E wezụga ịbụ nke na-edozi ahụ, labneh nwere ọtụtụ ihe ma dịkwa mfe ịgbakwunye na nri gị.

Nwere ike iji ya dị ka mikpuo maka akwụkwọ nri ma ọ bụ pita na-ekpo ọkụ wee gbasaa ya na ngwa nri ma ọ bụ achịcha kachasị amasị gị.

Kedu ihe ọzọ, a na-eji ya mgbe ụfọdụ desserts ma ọ bụ agwakọta ya na mmanụ a honeyụ, walnuts na mkpụrụ ọhụrụ maka nri ụtụtụ protein juru.

N'aka nke ọzọ, ịnwere ike ịtụgharịa ya na obere bọọlụ ma jeere ya ozi dị ka ihe na-agba agba ma ọ bụ tost.

Labneh cheese bụ vasatail ma dị mfe ịgbakwunye na nri gị. Ọ nwere ike ịrụ ọrụ dị ka nsị, gbasaa, nri ụtụtụ, agụụ ma ọ bụ ihe eji megharịa ọnụ.

Ala ndị nwere ike ime

Ọ bụ ezie na cheese labneh na-enye ọtụtụ uru ahụike, ọ nwekwara ike ịbelata ọghọm.

Maka ndị na-ebido, labneh nwere ike ịdị elu na sodium, yana 1 ounce (28-gram) na-arụ ọrụ ihe fọrọ nke nta ka ọ bụrụ 23% nke RDI ().

Nnyocha e mere na-egosi na mbelata sodium bụ otu n’ime ụzọ ndị kasị dị irè isi belata ọ̀tụ̀tụ̀ ọbara ji erugharị n’ahụ, karịsịa ma ọ bụrụ na i nwere ọ̀tụ̀tụ̀ dị elu (,).

Na mgbakwunye, enwere ike ijikọta oriri sodium dị elu yana ihe egwu dị ukwuu nke kansa afọ (,).

Ọ dị oké mkpa iji belata nnu nnu gị ma jikọta cheese labneh na nri dị mma, na-edozi ahụ dị elu na nri niile dị mma.

Ọzọkwa, labneh cheese adịghị mma maka ndị anaghị eri anụ, ndị nwere ihe nfụkasị mmiri ara ehi ma ọ bụ ndị nwere ike ịnwe mmetụta na casein, otu n'ime protein ndị dị na ngwaahịa mmiri ara ehi.

Maka ndị a, ihe ọ cheeseụ freeụ na-enweghị mmiri ara ehi - dị ka cheese almọnd, cheese cashew ma ọ bụ yist na-edozi ahụ - nwere ike ịbụ ihe ọzọ ka mma.

Labneh cheese dị elu na sodium, yabụ na ị ga-edozi nri gị iji zere nsogbu ahụike. Ọ dịkwa mma maka ndị anaghị eri anụ na ndị nwere mmiri ara ehi na-egbu egbu ma ọ bụ nwee mmetụta nke casein.

Otu esi eme nke gi

A na-enwe cheese dị na Labneh na ngalaba mmiri ara ehi ma ọ bụ na-azụ ahịa na ọtụtụ ụlọ ahịa pụrụ iche na ahịa agbụrụ.

Otú ọ dị, ọ dịkwa mfe ịkwadebe ma chọọ ihe ole na ole dị mfe iji mee n'ụlọ.

Iji bido, dozie ihe nfe n’elu nnukwu efere ma were akwa nkụ ole na ole debe ya.

Maka otu iko (224 grams) nke cheese labneh, gbanye 1/4 teaspoon nke ihe ọ lemonụ lemonụ lemon na nnu nke nnu n'ime ounce 12 nke 34 yogọt dị ọcha.

Gbakwunye yogọt ngwakọta na strainer ma gbanye cheesecloth na yogọt iji kpuchie ya. Na-esote, nyefee ngwakọta na ngwa nju oyi ma kwe ka ọ setịpụ maka awa 12-24 - ogologo oge ichere, ọfụma ngwaahịa ikpeazụ.

Ozugbo ọ ruru ogo a chọrọ, a ga-etinye mmanụ lab na mmanụ oliv na nhọrọ nke oge gị, wee jiri oyi na-eme nri ma ọ bụ pita ọhụrụ.

Labneh cheese nwere ike site agwakọta yogọt, lemon ihe ọ lemonụ juiceụ na nnu na mwube ke cheesecloth ka nje nke 12-24 awa.

Isi Okwu

Na-ewu ewu na nri Middle East, a na-ahọrọ cheese labneh maka ọdịdị ya na ekpomeekpo pụrụ iche.

Ọ bụ ihe dịgasị iche iche, obere lactose ma jupụta na ezigbo probiotics, protein na calcium.

Nke kachasị, ọ dị mfe ịmebe onwe gị dị ka ihe dị mfe ma na-edozi ahụ na cheese mgbe niile.