He aha ka Cheese Labneh? - A pehea e hana ai

Anter

• He aha ka tī ʻo Labneh?
• Kumuwaiwai maikaʻi o kekahi mau Micro- a me Macronutrients
• Hāʻawi ka ʻike Protein kiʻekiʻe i nā pono he nui
• Loaʻa i nā koʻohune maikaʻi e hoʻoikaika i kou olakino
• He kūpono paha ia no ka poʻe me ka hoʻomanawanui ʻole i ka lactose
• Hiki ke maʻalahi a maʻalahi hoʻi e hoʻohui i kāu papaʻai
• Nā Downsides kūpono
• Pehea e hana ai i kāu ponoʻī
• Ka Laina Lalo

ʻO ka tī Labneh kahi huahana waiū makemake nui ʻia nona ka ʻono momona a me ke ʻano māmā i hauʻoli ʻia no nā makahiki he mau kaukani.

ʻIke pinepine ʻia i ka meaʻai ma waena o ka Hikina Waena, hiki ke hāʻawi ʻia ka tī labneh ma ke ʻano he kūpenu, pālahalaha, mea ʻai a meaʻai ʻono paha.

He haʻahaʻa ia i ka lactose akā kiʻekiʻe i nā bacteria maikaʻi, protein a me ka calcium - pono ia mau mea āpau no kou olakino.

Nānā kēia ʻatikala i ka meaʻai, nā pono a me nā hopena maikaʻi ʻole o ka tī labneh a hāʻawi iā ʻoe i kahi papa hana e hana i kāu ponoʻī.

He aha ka tī ʻo Labneh?

ʻO ka tī Labneh kahi ʻano o ka tī palupalu i hana ʻia e ke kānana yogurt e hoʻoneʻe i ka hapa nui o ka waikawa no kahi huahana mānoanoa, ʻoi aku ka nui o ka noʻonoʻo.

Hana pinepine ʻia ia mai nā huahana waiū lūlū e like me kefir, Greek yogurt a i ʻole probiotic yogurt, nā mea waiwai āpau i nā bacteria maikaʻi e hiki ke kōkua i ka hoʻonui i kou olakino olakino.

Hoʻomaʻamaʻa pinepine ʻia ka tī Labneh me ka lemon a me nā mea kanu e hāʻawi iā ia i kahi ʻono momona, cheesy ʻoiai e mālama ana i ke ʻano māmā a me ka ʻono liʻiliʻi o ka yogurt.

He mea makemake nui ia i ka meaʻai Hikina Hikina a ʻolokaʻa pinepine ʻia i mau pōpō liʻiliʻi a hoʻohana ʻia paha e like me ka ʻūlū a hoʻolaha paha no nā mea ʻai a i ʻole pita mahana.

ʻOiai hiki ke kūʻai ʻia ma mua mai nā hale kūʻai loea he nui, maʻalahi hoʻi ka tī o labneh e hana ai ma ka home me kekahi o nā mea maʻalahi, ʻo ka hapa nui o kāu e loaʻa ai ma ka lima.

ʻO Labneh kahi ʻano o ka tī palupalu i hana ʻia e ka kānana ʻana i ka yogurt e hemo i ka whey. ʻAi pinepine ʻia ma ka Hikina Waena ma ke ʻano he kūoʻi a pālahalaha paha, hiki ke hana ʻia i ka home me nā mea liʻiliʻi.

Kumuwaiwai maikaʻi o kekahi mau Micro- a me Macronutrients

Loaʻa i kēlā me kēia lawelawe ʻana i ka tī labneh kahi nui o nā protein a me nā momona, a me nā micronutrients e like me ka calcium a me ka huaora A.

He kiʻekiʻe kiʻekiʻe hoʻi ia i ka sodium, e paʻa ana i 530 mg i ka auneke (28 gram) - a i ʻole 23% o ke kūmole i kēlā me kēia lā (RDI).

Hoʻokahi auneke (28 gram) o ka tī labneh i ka aila e hāʻawi ():

• Kalepona: 80
• Kumuʻiʻo: 5 gram
• Momona: 6 gram
• Sodium: 530 mg (23% o ka RDI)
• Kalipuna: 14% o ka RDI
• Wikamina A: 6% o ka RDI
• Hao: 2% o ka RDI

Hāʻawi pū ʻo Labneh i kahi liʻiliʻi o nā huaora a me nā minelala ʻē aʻe, e like me ka phosphorus, potassium a me ka magnesium (2).

Hoʻopili ka tī Labneh i ka nui o ka protein a me ka momona, a me nā micronutrients e like me ka sodium, calcium a me ka huaora A.

Hāʻawi ka ʻike Protein kiʻekiʻe i nā pono he nui

E like me nā ʻano tī ʻē aʻe, hāʻawi ka labneh i kahi lāʻau momona o ka protein no kahi helu haʻahaʻa o nā calorie, me kahi o 5 mau huna o ka protein i hoʻokahi auneke (28 gram) ().

Pono ka protein i nā ʻaoʻao he nui o ke olakino, mai ka hana pale i ka hoʻoponopono ʻana i nā ʻaʻa a ma waho o ().

Hōʻike nā noiʻi i ka ʻai ʻana i nā protein mai nā huahana waiū hiki ke mālama i ka nui o ke kino i ka wā o ke kaupaona ʻana, kākoʻo i ke olakino metabolic, paipai i ka kaohi kō kō a mālama i ka mānoanoa o ka iwi (,).

Hōʻike kekahi mau noiʻi e hoʻohui ana i nā mea ʻai waiū protein kiʻekiʻe i kāu papaʻai i kēlā me kēia lā e hiki ke pōmaikaʻi i ka mālama ʻana i ke kaumaha.

I ka ʻoiaʻiʻo, i hoʻokahi noi ʻana ma 8,516 mākua, ua pili ka hoʻonui ʻia ʻana o ka yogurt me kahi haʻahaʻa o ka momona a obese paha ().

Ma hope o kaʻai protein kiʻekiʻe-protein hiki ke mālama iā ʻoe i ka piha a hoʻonui i kāu metabolism e kōkua iā ʻoe e puhi i nā calorie i loko o ka lā ().

ʻO Labneh tī kahi kumu waiwai maikaʻi o ka protein, kahi e hāpai i nā mea he nui o kou olakino - e like me ka mālama ʻana i ke kaupaona ʻana, ka hana metabolic, ka mālama ʻana i ke kō a me ka momona o ka iwi.

Loaʻa i nā koʻohune maikaʻi e hoʻoikaika i kou olakino

ʻO Labneh tī kahi kumu maikaʻi o nā probiotics, kahi ʻano o nā koʻohune maikaʻi e kākoʻo i ke olakino ʻōpū.

Pili nā Probiotics i ka nui o nā keu pono. Ua hōʻike ʻia kahi loiloi e hiki i nā probiotics ke kōkua i ka mālama ʻana a me ka pale ʻana i nā maʻi digestive like ʻole, e like me ka maʻi diarrhea, ka huhū o ka bowel syndrome (IBS) a Difficile Clostridium maʻi maʻi ().

Hoʻonui paha ka Probiotics i ka pale a me ka hōʻemi i ka lōʻihi o kekahi ʻano o nā maʻi a me nā maʻi (,,).

Hōʻike nā noiʻi ʻē aʻe i nā probiotics e hoʻonui i ka pohō o ke kaumaha, hoʻomaikaʻi i ke olakino noʻonoʻo, hoʻoliʻiliʻi i nā pae kolesterol a kōkua pū kekahi i ka mālama ʻana i nā ʻili e like me dermatitis a me huehue (,,).

Hiki i nā probiotics i ka tī labneh ke hoʻoikaika i kou digestion, immune immune, weight management, health mental, cholesterol pae a me ke olakino olakino.

He kūpono paha ia no ka poʻe me ka hoʻomanawanui ʻole i ka lactose

ʻO ka Lactose kahi ʻano kō i loaʻa i ka hapanui o nā huahana waiū, e like me ka waiū, yogurt, hau kalima a me ka tī.

ʻAʻole hiki i ka poʻe nele i ka lactase enzyme ke hoʻomake i ka lactose, e hopena ana i nā ʻōuli e like me ka cramp, bloating a me ke kinoea ke ʻai lākou i nā meaʻai lactose-kaumaha ().

ʻO ka mea e ʻoliʻoli ai, ma kahi o 75% o ka heluna honua ka lactose intolerant ().

Manaʻo ʻia ʻo Labneh e hōʻemi i ka lactose ma mua o nā pāhiʻi ʻē aʻe ma muli o ke kaʻina koʻikoʻi a me ka fermentation, kahi e hemo ai ka nui o ka whey a me ka lactose mai ka huahana hope loa (,,).

No laila, manaʻo ʻia ka labneh he meaʻai palekana a olakino hoʻi no ka poʻe hiki ʻole ke hoʻomanawanui i ka lactose mai nā ʻano tī.

Ma muli o ke kānana a me ka hū ʻana o ka tī labneh, ʻoi aku ka haʻahaʻa o ka lactose ma mua o nā ʻano tī a hiki ke lilo i koho maikaʻi inā ʻaʻohe ʻoe e hoʻomanawanui i ka lactose.

Hiki ke maʻalahi a maʻalahi hoʻi e hoʻohui i kāu papaʻai

Ma waho o ka momona o ka momona, maʻalahi a maʻalahi hoʻi ka labneh e hoʻohui i kāu papaʻai.

Hiki iā ʻoe ke hoʻohana ma ke ʻano o ka hou ʻana i nā mea kanu a i ʻole pita mahana a hoʻolahalaha ma kāu mau mea i hoʻomoʻa ʻia a i ʻole nā ​​berena.

ʻO ka mea hou aku, hoʻohana ʻia ia i kekahi manawa i nā mea ʻono a hui ʻia paha me nā mea like e like me ka meli, nā walnuts a me nā huaʻai hou no ka ʻaina kakahiaka i piha i ka protein.

ʻOkoʻa, hiki iā ʻoe ke ʻolokaʻa iā ia i mau pōpō liʻiliʻi a lawelawe iā ia ma ke ʻano he mea ʻai ma luna o nā pahū a i ʻole ka toast.

He maʻalahi a maʻalahi hoʻi ka tī Labneh e hoʻohui i kāu papaʻai. Hiki iā ia ke hana ma ke ʻano o ke kūpenu, pālahalaha, ʻaina kakahiaka, ʻai ʻono a i ʻole meaʻai meaʻai.

Nā Downsides kūpono

ʻOiai hāʻawi ka tī labneh i kekahi mau pono olakino hiki, hele mai paha me nā downsides.

No ka poʻe hoʻomaka, hiki i ka labneh ke kiʻekiʻe i ka sodium, me kahi 1-auneke (28-gram) e lawelawe ana i ka ʻomi ʻana ma kahi o 23% o ka RDI ().

Hōʻike nā noiʻi e hōʻoki ana i ka sodium kahi ala kūpono e hōʻemi ai i nā pae o ke koko, keu hoʻi inā ua piʻi ʻoe i luna (,).

Hoʻohui ʻia, pili paha ka lawe ʻana i ka sodium kiʻekiʻe me kahi kiʻekiʻe o ka maʻi ʻōpū o ka ʻōpū (,).

Pono ia e hoʻohaʻahaʻa i kāu lawe paʻakai a pālua i ka tī labneh me kahi papaʻai maikaʻi, momona i kiʻekiʻe i nā meaʻai āpau olakino.

Eia kekahi, ʻaʻohe kūpono ka tī labneh no nā vegans, nā mea me kahi allergy waiū a i ʻole nā ​​mea e makaʻala i ka casein, kekahi o nā protein i loaʻa i nā huahana waiū.

No kēia mau kānaka, ʻo nā tīhi waiū-ʻaʻohe waiū - e like me ka tī almond, ka kesi cashew a me ka hū hānai paha - he koho ʻoi aku ka maikaʻi.

He kiʻekiʻe ka tī o Labneh i ka sodium, no laila pono ʻoe e hoʻohaʻahaʻa i kāu lawe ʻana e hōʻalo i nā hopena olakino maikaʻi ʻole. He kūpono ʻole hoʻi ia no nā vegans a me nā poʻe me kahi alapiu waiū a i ʻole ka noʻonoʻo i ka casein.

Pehea e hana ai i kāu ponoʻī

Loaʻa ākea ka labneh tī ma ka ʻāpana waiu a i ʻole ka counter counter ma nā hale kūʻai kūikawā nui a me nā mākeke lāhui.

Eia nō naʻe, maʻalahi ka hoʻomākaukau a koi wale i nā mea hana maʻalahi e hana ai ma ka home.

E hoʻomaka, e hoʻonohonoho wale i kahi kānana ma luna o kahi pola a kau iā ia me kekahi mau papa o ka cheesecloth.

No ka 1 kīʻaha (224 gram) o ka tī labneh, e hoʻāla i ka 1/4 teaspoon o ka wai lemon a me kahi ʻāpana o ka paʻakai i 12 auneke (340 gram) o ka yogurt Greek Greek.

E hoʻohui i ka hui yogurt i ka kānana a pelu i ka cheesecloth ma luna o ka yogurt e uhi piha. A laila, hoʻoili i ka hui ʻana i ka pahu hau a ʻae iā ia e hoʻonohonoho no 12-24 mau hola - ʻoi aku ka lōʻihi o ke kali kali ʻana, ʻoi aku ka mānoanoa o ka huahana hope loa.

Ke hiki i ke kūlike i makemake ʻia, hiki ke uhi ʻia ka labneh me ka aila ʻoliva a me kāu koho o nā mea ʻono, a laila lawelawe i ke anuanu me nā mea kanu a pita paha.

Hiki ke hana i ka tī Labneh e ka hoʻohuihui ʻana i ka yogurt, ka wai lemon a me ka paʻakai a me ka hoʻonohonoho ʻana i ka cheesecloth e kānana no 12-24 mau hola.

Ka Laina Lalo

Kaulana i ka meaʻai Hikina Waena, makemake ʻia ka tī labneh no kona ʻano māmā a me nā ʻono ʻokoʻa.

He laulā ia, haʻahaʻa i ka lactose a kau ʻia me ka nui o nā probiotics, protein a me calcium.

ʻO ka mea ʻoi loa, maʻalahi ka hana ʻana iā ʻoe iho ma ke ʻano he koho maʻalahi a me ka momona i ka tī maʻamau.