Menene Labneh Cheese? - Da Yadda Ake Yinsa

Wadatacce

• Menene Labneh Cuku?
• Kyakkyawan tushe na Microananan Micro- da Macronutrients
• Babban Abun Cikin Protein Zai Iya Ba da Fa'idodi da yawa
• Yana dauke da kwayoyin Bacteria masu Amfani dan Karfafa lafiyar Gwom
• Iya Iya dacewa da Mutane Tare da Rashin haƙuri da Lactose
• Masauki da Sauƙi don Addara a cikin abincinku
• Rashin Amfani
• Yadda Ake Yin Naka
• Layin .asa

Labneh cuku sanannen samfurin kiwo ne wanda aka ɗanɗana ɗanɗano mai ƙanshi da haske mai haske shekaru dubbai.

Sau da yawa ana samun shi a cikin abinci na Gabas ta Tsakiya, za a iya amfani da cuku na labneh azaman tsoma, yaɗuwa, abin ci ko kayan zaki.

Yana da ƙarancin lactose amma yana da ƙwayoyin cuta masu amfani, furotin da alli - duk waɗannan suna da mahimmanci ga lafiyar ku.

Wannan labarin yana nazarin abinci mai gina jiki, fa'idodi da kuma rashin tasirin cuku labneh kuma yana ba ku girke-girke don yin kanku.

Menene Labneh Cuku?

Cuku Labneh wani nau'in cuku ne mai laushi wanda aka samar da shi ta hanyar yogurt mai narkewa don cire mafi yawan whey don kayan kaurin da ya fi kauri.

Sau da yawa ana yin shi ne daga kayan kiwo na al'ada kamar kefir, yogurt na Greek ko yogurt na probiotic, waɗanda duk suna da wadataccen ƙwayoyin cuta masu amfani waɗanda zasu iya taimakawa inganta lafiyar hanji.

Cuku na Labneh galibi ana sanya shi da lemun tsami da ganye don ba shi ɗanɗano, ɗanɗano mai ƙanshi yayin adana hasken haske da ɗanɗanon ɗanɗano na yogurt.

Shahararren sashi ne a cikin abinci na Gabas ta Tsakiya kuma galibi ana birgima shi zuwa ƙananan ƙwallo ko amfani da shi azaman tsoma ko shimfiɗa don kayan lambu ko dumi mai dumi.

Duk da yake ana iya siyan sayayyen sa da yawa daga shagunan sana'a na musamman, cuku labneh kuma yana da sauƙin yi a gida tare da ingredientsan kayan aiki kaɗan, mafi yawa wanda watakila kuna da su a hannu.

Labneh wani nau'in cuku ne mai laushi wanda aka sanya shi ta hanyar tace yogurt don cire whey. Sau da yawa ana cin sa a Gabas ta Tsakiya azaman tsoma ko shimfiɗawa, ana iya yin sa a gida tare da ƙananan kayan haɗi.

Kyakkyawan tushe na Microananan Micro- da Macronutrients

Kowane irin cuku na labneh cuku yana dauke da adadi mai yawa na furotin da mai, tare da abubuwan kara kuzari kamar alli da bitamin A.

Har ila yau, yana da ƙarfi a cikin sodium, yana riƙe da 530 MG a cikin oza (gram 28) - ko 23% na yawan abin da ake ci yau da kullun (RDI).

Ounaya daga cikin oza (gram 28) na cuku mai laushi a cikin mai ya bayar ():

• Calories: 80
• Furotin: 5 gram
• Kitse: 6 gram
• Sodium: 530 MG (23% na RDI)
• Alli: 14% na RDI
• Vitamin A: 6% na RDI
• Ironarfe: 2% na RDI

Labneh kuma yana ba da ɗan ƙaramin bitamin da ma'adanai da yawa, gami da phosphorus, potassium da magnesium (2).

Cuku na Labneh suna dauke da furotin da mai mai kyau, tare da abubuwan kara kuzari kamar sodium, calcium da bitamin A.

Babban Abun Cikin Protein Zai Iya Ba da Fa'idodi da yawa

Kamar sauran nau'ikan cuku, labneh yana ba da adadin furotin mai raɗaɗi don ƙarancin adadin kuzari, tare da kusan gram 5 na furotin a cikin awo ɗaya (gram 28) ().

Protein yana da mahimmanci ga bangarori da yawa na lafiya, daga aikin rigakafi zuwa gyaran nama da bayan ().

Nazarin ya nuna cewa cin karin furotin daga kayan kiwo na iya adana nauyin jiki yayin rage nauyi, tallafawa lafiyar jiki, inganta kula da sikarin jini da kuma kiyaye kashin jiki (,).

Wasu bincike kuma suna ba da shawarar cewa ƙara ƙarin abincin kiwo mai gina jiki ga abincinku na yau da kullun na iya amfani da kulawar nauyi.

A zahiri, a cikin binciken daya a cikin manya 8,516, haɓaka yogurt yana da alaƙa da ƙananan haɗarin kiba ko obese ().

Biyan abinci mai gina jiki mai gina jiki zai iya kiyaye muku nutsuwa da haɓaka kuzarinku don taimaka muku ƙona yawan adadin kuzari a cikin yini ().

Cuku Labneh shine tushen furotin mai kyau, wanda ke haɓaka abubuwa da yawa na lafiyar ku - haɗe da kula da nauyi, aiki na rayuwa, kula da sukarin jini da ƙashin ƙashi.

Yana dauke da kwayoyin Bacteria masu Amfani dan Karfafa lafiyar Gwom

Cuku Labneh shine kyakkyawan tushen maganin rigakafi, waxanda sune nau'ikan kwayoyin cuta masu amfani wadanda ke tallafawa lafiyar hanji.

Magungunan rigakafi suna da alaƙa da ɗimbin fa'idodi. Reviewaya daga cikin binciken ya lura cewa maganin rigakafi na iya taimakawa wajen magancewa da hana cututtuka da yawa na narkewa, ciki har da gudawa, cututtukan hanji (IBS) da Clostridium mai wahala kamuwa da cuta ().

Hakanan kwayoyi na rigakafi na iya inganta rigakafi da rage tsawon wasu nau'o'in cututtuka da kamuwa da cuta (,,).

Sauran nazarin suna ba da shawarar cewa maganin rigakafi na iya kara asarar nauyi, inganta lafiyar hankali, rage matakan cholesterol har ma da taimakawa wajen magance yanayin fata kamar dermatitis da kuraje (,,,).

Abubuwan rigakafi a cikin cuku na labneh na iya ƙarfafa narkewar ku, aikin rigakafi, gudanar da nauyi, lafiyar hankali, matakan cholesterol da lafiyar fata.

Iya Iya dacewa da Mutane Tare da Rashin haƙuri da Lactose

Lactose wani nau'in sukari ne wanda ake samu a yawancin kayayyakin kiwo, gami da madara, yogurt, ice cream da cuku.

Mutanen da ba su da lactase enzyme ba za su iya narkar da lactose ba, wanda hakan ke haifar da alamomi kamar kumbura, kumburi da iskar gas lokacin da suke cin abinci masu lactose masu nauyi ().

Abin sha'awa, kusan kashi 75% na mutanen duniya ba su haƙurin lactose ().

Labneh ana tsammanin ba shi da lactose mafi ƙaranci fiye da sauran cuku saboda ƙarancinsa da aikin danshi, wanda ke cire yawancin whey da lactose daga samfurin ƙarshe (,,).

Saboda haka, ana daukar labneh a matsayin lafiyayyen abinci mai lafiya ga waɗanda basu iya jure wa lactose daga wasu nau'ikan cuku.

Saboda cuku mai laushi yana da ƙarfi kuma yana da danshi, yana iya zama ƙasa da lactose fiye da sauran nau'in cuku kuma zai iya zama kyakkyawan zaɓi idan kun kasance mara haƙuri lactose.

Masauki da Sauƙi don Addara a cikin abincinku

Bayan kasancewa mai matukar gina jiki, labneh yana da sauki kuma yana da sauƙin ƙarawa zuwa abincinku.

Zaka iya amfani dashi azaman tsoma ga kayan lambu ko pita mai dumi sannan yada shi akan kayan gasa da kuka fi so ko burodi.

Mene ne ƙari, wani lokacin ana amfani da shi a cikin kayan zaki ko haɗe shi da sinadarai kamar zuma, goro da 'ya'yan itace sabo don karin kumallo mai cike da furotin.

A madadin, zaku iya mirgine shi a cikin ƙananan ƙwallo kuyi aiki dashi azaman mai burodi mai ɗoyi ko burodi.

Cuku din Labneh yana da sauki kuma yana da saukin karawa abincinku. Zai iya aiki azaman tsoma, shimfidawa, karin kumallo, abin ci ko kayan zaki.

Rashin Amfani

Kodayake cuku na labneh suna ba da fa'idodi da yawa na kiwon lafiya, amma yana iya zuwa tare da ɓarna.

Don masu farawa, labneh na iya zama mai girma a cikin sodium, tare da 1-ounce (28-gram) na hidiman matsewa a kusan 23% na RDI ().

Karatun ya nuna cewa rage amfani da sinadarin sodium na daya daga cikin hanyoyin da suka fi dacewa wajen rage matakan hawan jini, musamman idan kana da matakai masu tasowa (,).

Bugu da kari, yawan amfani da sinadarin sodium na iya zama alaƙa da haɗarin cutar kansa ta ciki (,).

Yana da mahimmanci don daidaita matsakaicin abincin gishirin ku kuma ku haɗa cuku da labneh tare da kyakkyawan tsari, abinci mai gina jiki mai ƙoshin lafiya cikin abinci mai ƙoshin lafiya.

Bugu da ƙari, cuku mai laushi bai dace da masu cin ganyayyaki ba, waɗanda ke fama da larurar madara ko waɗanda ke iya saurin damuwa da sinadarin, ɗayan sunadaran da ke cikin kayayyakin madara.

Ga waɗannan mutane, waɗanda za su maye gurbin cuku marasa kyauta - irin su cakulan almond, cuku ko kuma yisti mai gina jiki - na iya zama mafi kyau madadin.

Cuku na Labneh yana da yawa a cikin sodium, saboda haka ya kamata ku daidaita matsakaicin abincin ku don kauce wa mummunan tasirin kiwon lafiya. Hakanan bai dace da masu cin ganyayyaki da mutanen da ke fama da rashin lafiyayyar madara ko ƙwarewa ga casein ba.

Yadda Ake Yin Naka

Ana samun cuku na Labneh a sashin kiwo ko kantin sayar da abinci a mafi yawan shaguna na musamman da kasuwannin kabilu.

Koyaya, yana da sauƙin shirya kuma yana buƙatar kawai ingredientsan abubuwa masu sauƙi waɗanda za a yi a gida.

Don farawa, kawai saita matattara akan kwano sannan a layi shi da layersan matakan yadin cuku.

Don kofi 1 (gram 224) na cuku labneh, motsa karamin cokalin 1/4 na ruwan lemun tsami da dan gishiri cikin mudu 12 (gram 340) na yogurt na Girkanci.

Mixtureara cakuda yogurt a cikin matattarar kuma ninka jakar kashin kan yogurt ɗin don rufe shi gaba ɗaya. Na gaba, canja wurin cakuda zuwa firinji kuma a ba shi damar saitawa zuwa awanni 12-24 - tsawon lokacin jiran, ya fi ƙarfin samfurin ƙarshe.

Da zarar ya kai ga daidaito da ake buƙata, ana iya ɗora labneh tare da man zaitun da zaɓin lokacinku, sannan a yi sanyi tare da sabbin kayan lambu ko pita.

Za a iya yin cuku na Labneh ta hanyar hada yogurt, ruwan lemon tsami da gishiri sannan a sanya shi a cikin rigar kanwa don mitar awanni 12-24.

Layin .asa

Shahararre a cikin abinci na Gabas ta Tsakiya, ana yin cuku cuku mai laushi don yanayin haske da ƙanshi na musamman.

Yana da yawa, ƙarami a cikin lactose kuma an ɗora shi da adadi mai kyau na probiotics, furotin da alli.

Mafi mahimmanci, yana da sauƙi don yin kanku azaman mai sauƙi mai sauƙi da gina jiki ga cuku na yau da kullun.