Feta Cheese: Maikaʻi a maikaʻi ʻole paha?

Anter

• He aha ka tī
• Pehea e hana ai?
• Hoʻopiha ʻia ʻo Feta Cheese me nā mea momona
• Hiki iā ia ke kākoʻo i ka olakino iwi
• Maikaʻi ke keke Feta no kāu gut
• Loaʻa iā ia nā wai momona momona maikaʻi
• Nā pilikia kūpono me Feta
• Loaʻa nā helu kiʻekiʻe o ka Sodium
• Loaʻa iā Lactose
• ʻAʻole pono nā wahine hāpai e hoʻopau i ka Feta Unpasteurized
• Pehea e ʻai ai i ka keso Feta
• Lawe i ka Home Message

ʻO Feta ka tī kaulana loa ma Helene. ʻO ia kahi palaki, keʻokeʻo, a me ka waiū brined i mea momona loa a kahi kumu maikaʻi loa o ka puna.

Ma ke ʻāpana o ka meaʻai Mediterranean, hoʻohana ʻia kēia tī i nā ʻano kīʻaha like ʻole mai nā mea ʻai i nā meaʻono.

Eia nā mea āpau āu e ʻike ai e pili ana i ka tī feta.

He aha ka tī

ʻO ka tī Feta no Helene mai ia.

He huahana Protected Designation of Origin (PDO), ʻo ia hoʻi, ʻo ka tī wale i hana ʻia i kekahi mau wahi o Helene hiki ke kapa ʻia ʻo "feta" ().

I kēia mau wahi, hana ʻia ka feta me ka waiū mai nā hipa a me nā kao i hānai ʻia ma ka mauʻu. ʻO kēia wahi e hāʻawi i ka tī i kāna mau ʻano ʻokoʻa.

Mānoʻa a ʻono hoʻi ka ʻono a Feta ke hana ʻia me ka waiū hipa, akā ʻoi aku ka ʻoluʻolu ke hui ʻia me ka waiū o ke kao.

Hana ʻia ʻo Feta i nā palaka a kūpaʻa i ka hoʻopā. Eia nō naʻe, hiki iā ia ke haki ke ʻoki a loaʻa ka waha momona.

ʻO ka tī Feta kahi tī Helene i hana ʻia mai nā hipa a me ka waiū kao. Loaʻa iā ia kahi ʻono, ʻono a me kahi ʻano momona i ka waha.

Pehea e hana ai?

Hana ʻia ka feta Greek maoli mai ka waiū hipa a i ʻole ka hui ʻana o ka hipa a me ka waiū kao.

Eia naʻe, ʻaʻole hiki i ka waiū kao ke ʻoi aku ma mua o 30% o ka hui ().

Hoʻohana mua ʻia ka waiū e hana i ka tī, akā hiki ke maka.

Ma hope o ka pasteurized ʻana o ka waiū, hoʻohui ʻia nā moʻomeheu hoʻomaka lactic acid e hoʻokaʻawale i ka whey mai nā curd, i hana ʻia i ka casein protein. A laila, hoʻohui ʻia ka rennet e hoʻonohonoho i ka pahu.

Ke pau kēia kaʻina hana, hana ʻia ka curd e ka ninini ʻana i ka wai kāwili a kau i ka curd i nā moʻo no 24 mau hola.

Ke kūpaʻa ka curd, ʻoki ʻia i loko o nā cubes, paʻakai a hoʻokomo ʻia i loko o nā pahu lāʻau a i ʻole nā ​​ipu hao i ʻekolu mau lā. ʻO ka mea aʻe, waiho ʻia nā palaka o ka tī i loko o kahi wai paʻakai a hoʻomaʻalili ʻia no ʻelua mau mahina.

ʻO ka hope loa, ke mākaukau ka tī e hāʻawi i nā mea kūʻai aku, ʻūlū ʻia i loko o kēia hopena (i kapa ʻia he brine) e mālama ai i ka hou.

ʻO ka tī Feta kahi tī i hoʻomākaukau ʻia i hoʻokino ʻia i loko o nā cubes. Mālama ʻia i ka wai paʻakai a oʻo i ʻelua mau mahina wale nō.

Hoʻopiha ʻia ʻo Feta Cheese me nā mea momona

ʻO ka tī Feta me he mea lā he koho olakino ia. Hoʻokahi auneke (28 gram) hāʻawi (2):

• Kalepona: 74
• Momona: 6 gram
• Kumuʻiʻo: 4 gram
• Kāpena: 1.1 gram
• Riboflavin: 14% o ka RDI
• Kalipuna: 14% o ka RDI
• Sodium: 13% o ka RDI
• Phosphorous: 9% o ka RDI
• ʻO Vitamin B12: 8% o ka RDI
• Selenium: 6% o ka RDI
• ʻO ka Vitamin B6: 6% o ka RDI
• Kiniki: 5% o ka RDI

Loaʻa iā ia nā huina kūpono o nā huaora A a me K, folate, pantothenic acid, hao a me ka magnesium (2).

ʻO ka mea hou aku, ʻo ka feta i lalo o ka momona a me nā calorie ma mua o nā uahi ʻelemakule e like me cheddar a i ʻole parmesan.

Hoʻokahi auneke (28 gram) o ka cheddar a i ʻole parmesan i loaʻa ma mua o 110 calories a me 7 mau momona o ka momona, ʻoiai ʻo 1 auneke o ka feta he 74 wale nō a me 6 gram o ka momona (2, 3, 4).

Hoʻohui ʻia, loaʻa iā ia ka nui o ka calcium a me nā huaora B ma mua o nā paʻi ʻē aʻe e like me ka mozzarella, ricotta, ka tī liʻiliʻi a i ka tī kao (2, 5, 6, 7, 8).

ʻO ka tī Feta kahi haʻahaʻa-calorie, ʻaila momona momona. He kumuwaiwai maikaʻi nō hoʻi ia no nā huaora B, kalipuna a me nā phosphore.

Hiki iā ia ke kākoʻo i ka olakino iwi

ʻO ke kīʻaha ke kumu mua o ka calcium i nā papa Komohana ().

ʻO ka tī Feta kahi kumu maikaʻi o ka calcium, phosphorus a me nā protein, a ua hōʻoia ʻia e hāpai i ka olakino iwi ().

ʻO ke kalipona a me ka protein e kōkua i ka mālama ʻana i ka iwi iwi a pale i ka osteoporosis, ʻoiai ʻo ka phosphorus kahi mea nui o ka iwi (,,,).

Hāʻawi kēlā me kēia lawelawe o ka feta kokoke i ʻelua mau manawa o ka nui o ka calcium ma mua o ka phosphor, kahi ʻāpana i hōʻike ʻia i nā hopena maikaʻi i ke olakino iwi (2,,).

Eia kekahi, ʻo ka waiū mai nā hipa a me nā kao ka nui o ka calcium a me ka phosphor ma mua o ka waiū o ka bipi. No laila, ke hoʻohui nei i nā paʻi ʻāpana e like me ka feta i kāu papaʻai hiki ke kōkua iā ʻoe e hoʻokō i ka lawe ʻana o ka calcium i kēlā me kēia lā (15, 16, 17).

Aia ke kalipona a me ka phosphore i ka tī feta i nā nui i hiki ke kōkua i ke olakino iwi.

Maikaʻi ke keke Feta no kāu gut

He mea ola nā Probiotics, he koʻohune aloha i hiki ke hoʻopōmaikaʻi i kou olakino.

Ua hōʻike ʻia ʻo Feta i loko Mea kanu ʻo Lactobacillus, kahi e pili ana i 48% o kāna mau bacteria (,,, 21).

Hiki i kēia mau koʻohune ke kōkua i ka hoʻolauna ʻana i ka ʻōnaehana pale a me ke olakino ʻōpū ma o ka pale ʻana i nā ʻōpū o nā ʻōpū mai nā maʻi maʻi e like me E. coli a Salmonella (22).

Eia kekahi, ke hoʻonui nei lākou i ka hana o nā mea hoʻohui e kāohi i ka pane o ka hoʻohaunaele, no laila ke hāʻawi nei i nā pono anti-inflammatory (22,).

ʻO ka mea hope loa, ua hōʻike ʻia nā loiloi paipu hoʻowalewale e hiki ke ulu ka bacteria a me nā ʻano hū ʻē aʻe i loaʻa i kēia tī i kahi pH haʻahaʻa, e ola ana i nā kūlana koʻikoʻi i kou ʻōpū, e like me ka bile acid (, 22,).

Aia i ka tī Feta nā hua bacteria aloha i hōʻike ʻia e hāpai i ke olakino a me ke olakino ʻōpū, me kā lākou hopena anti-inflammatory.

Loaʻa iā ia nā wai momona momona maikaʻi

ʻO ka Conjugated linoleic acid (CLA) kahi waikawa momona i loaʻa i nā huahana holoholona.

Hōʻike ʻia e kōkua i ka hoʻomaikaʻi ʻana i ke ʻano o ke kino, ka hōʻemi ʻana i ka nui momona a me ka hoʻonui ʻana i ka nui o nā kino o ka momona.Hiki paha i ka CLA ke kōkua i ka pale ʻana i ka maʻi kō a hōʻike i nā hopena anti-cancer (25, 26).

ʻO nā pākaina i hana ʻia me ka waiū hipa e ʻoi aku ka nui o ka CLA ma mua o nā paʻi waiū i hana ʻia me ka waiū mai nā bipi a i ʻole nā ​​kao. I ka ʻoiaʻiʻo, loaʻa i ka tī feta a i ka 1.9% CLA, kahi helu no 0.8% o kāna momona momona (27, 28).

ʻOiai ke emi nei ka ʻike o ka CLA ʻoiai ke hana ʻia a mālama ʻia, ua hōʻike ʻia kahi noiʻi e hiki i ka hoʻohana ʻana i nā moʻomeheu bacteria i ka hana ʻana i ka tī ke kōkua i ka hoʻonui ʻana i ka CLA (, 29).

No laila, hiki i ka ʻai ʻana i ka tī feta ke kōkua i kāu lawe ʻana iā CLA a hāʻawi iā ʻoe i nā keu pono āpau i hāʻawi ʻia.

ʻO ka mea hoihoi loa, ʻo Greece ka hapa haʻahaʻa o ka maʻi ʻaʻai a me ka ʻai kiʻekiʻe loa o ka tī i ka European Union (28).

Loaʻa i ka tī Feta nā nui maikaʻi o CLA, kahi e hoʻomaikaʻi ai i ke ʻano o ke kino a kōkua i ka pale ʻana i ka maʻi diabetes a me ka maʻi ʻaʻai.

Nā pilikia kūpono me Feta

ʻO ka tīhi Feta kahi kumu waiwai maikaʻi o ka momona. Eia naʻe, ma muli o ka hana a me nā ʻano o ka waiū i hoʻohana ai, hiki iā ia ke loaʻa i kekahi mau drawbacks.

Loaʻa nā helu kiʻekiʻe o ka Sodium

I ka wā o ka hana ʻana i ka tī, hoʻohui ʻia ka paʻakai i ka curd. Hoʻohui ʻia, i ka wā e mālama ai, pono e hoʻokomo ʻia ka poloka tī i loko o ka wai brine a hiki i ka 7% paʻakai.

ʻO ka huahana i hoʻopau ʻia he tīhi kiʻekiʻe loa i ka sodium. I ka ʻoiaʻiʻo, loaʻa i ka tī feta 312 mg o ka sodium i loko o kahi 1-auneke (28-gram) e lawelawe ana, a hiki i ka 13% o kāu RDI (2).

Inā maʻalahi ʻoe i ka paʻakai, hoʻokahi ala maʻalahi e hōʻemi i ka paʻakai o kēia tī e holoi i ka tī me ka wai ma mua o ka ʻai ʻana.

Loaʻa iā Lactose

ʻOi aku ka kiʻekiʻe o nā pākaukau unripened i ka lactose ma mua o nā hānai ʻelemakule.

ʻOiai ʻo ka tīhi feta kahi tī i hoʻomaʻemaʻe ʻole ʻia, ʻoi aku ka nui o ka ʻike lactose ma mua o kekahi o nā paʻi ʻē aʻe.

ʻO ka poʻe i maʻi āpau a i ʻole intolerant i ka lactose, pono lākou e hōʻalo i ka ʻai ʻana i nā pāka i hoʻomaʻemaʻe ʻole ʻia, me ka feta.

ʻAʻole pono nā wahine hāpai e hoʻopau i ka Feta Unpasteurized

Listeria monocytogenes kahi ʻano bacteria i loaʻa i ka wai a me ka lepo e hiki ke hoʻohaumia i nā mea kanu a me nā holoholona ().

ʻ advisedlelo pinepine ʻia nā wahine hāpai e hōʻole i ka ʻai ʻana i nā mea kanu maka a me nā ʻiʻo, a me nā huahana hana waiū ʻaʻole i hoʻomapalapa ʻia, no ka mea hiki ke hoʻoweliweli ʻia me kēia bacteria.

ʻO nā pāhiina i hana ʻia me ka waiū waiū ʻole i ʻoi aku ka nui o ka makaʻu o ka hāpai ʻana i nā koʻohune ma mua o nā uha i hana ʻia me ka waiū pasteurized. Pēlā nō, ʻoi aku ka nui o ka makaʻu o nā keke hou i ka lawe ʻana iā ia ma mua o nā ʻoki kīʻaha, ma muli o ke kiʻekiʻe o ka wai.

No laila, ʻaʻohe mea koi ʻia ka tī feta i hana ʻia me ka waiū ʻaʻole i paipai ʻia no nā wahine hāpai.

Aia i ka Feta cheese kahi sodium a kiʻekiʻe aʻe o ka lactose ma mua o kekahi o nā paʻi ʻē aʻe. Eia kekahi, ke hana ʻia me ka waiūpae ʻole i hoʻomaʻemaʻe ʻia, he hiki nō ke haumia me ia Listeria koʻohune.

Pehea e ʻai ai i ka keso Feta

Hiki i ka Feta ke hoʻohui i kāu mau meaʻai no kona ʻono a me kona ʻano. I ka ʻoiaʻiʻo, mālama mau ka poʻe Helene ma ka papa no ka hoʻohui manuahi ʻana i ka wā ʻai.

Eia kekahi mau ala leʻaleʻa e hoʻohui i kēia ʻano tī i kāu meaʻai:

• Ma ka berena: ʻO luna me ka feta, kahe i ka aila aila a me ka manawa me ka paʻakai a me ka pepa.
• Ma nā saladi: E kāpīpī i ka feta crumbled ma kāu salakeke.
• Mālua: Grill feta, kāpī iā ia me ka aila ʻoliva a me ka wā me ka pepa.
• Me nā hua: E hana i nā kīʻaha e like me ka sāleta o ka melelu, feta a me ka mint.
• Ma nā kakaka: E kāpīpī i ka feta ma nā kihi.
• Ma ka pizza: E hoʻohui i ka feta crumbled a me nā mea hana e like me nā tōmato, pepa a me nā ʻoliva.
• I nā omelet: Hoʻohui i nā hua me ka milo, nā tōmato a me ka feta.
• Ma ka pasta: E hoʻohana me ia me nā artichoke, nā ʻōmato, nā ʻoliva, nā capers a me ka pāhiri.
• Ma kaʻuala: E hoʻāʻo iā ia ma kaʻuala i hoʻomoʻa ʻia a palu ʻia paha.

Ma muli o kona ʻono a me kona ʻala, hiki i ka tī feta ke lilo i mea hoʻohui maikaʻi loa i nā meaʻai.

Lawe i ka Home Message

ʻO Feta kahi mānoanoa, keʻokeʻo keʻokeʻo me kahi ʻano palupalu a momona.

Hoʻohālikelike ʻia i nā paʻi waiū ʻē aʻe, haʻahaʻa ia i nā calorie a me nā momona. Loaʻa iā ia kahi nui o nā huaora B, phosphorus a me ka calcium, hiki ke hoʻopōmaikaʻi i ke olakino iwi.

Hoʻohui ʻia, loaʻa i ka feta nā bacteria maikaʻi a me nā waikawa momona.

Eia nō naʻe, ʻano kiʻekiʻe kēia ʻano tī i ka sodium. Pono nō hoʻi nā wahine hāpai e hōʻalo i ka peta paʻi ʻole.

Eia no ka hapanui o ka poʻe, palekana ʻo feta i ka ʻai. ʻO ka mea hou aku, hiki ke hoʻohana ʻia i nā ʻano hana like ʻole, mai nā mea ʻono a hiki i nā mea ʻono.

I ka hopena o ka lā, he mea ʻono a olakino ka feta i ka papaʻai o ka hapa nui o ka poʻe.