Curd Cuku (Skuta) ga Mutanen da suke Horarwa: Abincin da Ya Kamata Ka Ci da Kuma Lokacin da Za Ka Ci Shi

Curd cuku, da ake kira skuta a ƙasashen Balkan, yana ɗaya daga cikin irin waɗannan abinci da mutane suke ambata a kai a kai ba tare da sanin ainihin abin da ke ciki ba. Wani ɓangare na matsalar shi ne cewa ana sayar da kayayyaki biyu da suka bambanta da sunan ɗaya, kuma ragin furotin tsakanin su ya kai gram 6 a kowace gram 100. Ga abin da za ka samu daga cin abinci, lokacin da ya dace ka ci shi, da kuma yawansa.

Abin da cuku cuku yake a zahiri

Ana yin skuta na gargajiya daga whey da ya rage bayan samar da cuku. Ana dumama whey zuwa kimanin 85 90 ° C, sauran sunadarai sun haɗu, sun rabu da su kuma sun kwashe, kuma kun ƙare tare da m, dan kadan mai dadi. Wannan tsari ne da ake amfani da shi wajen yin ricotta na Italiya.

Na biyu samfurin da aka sayar a ƙarƙashin wannan sunan shine sabon cuku mai tsabta, kusa da quark. Ana yinsa ne daga madara maimakon whey kuma yana ɗauke da furotin sosai. Babu wani daga cikin su da ya fi muni, amma ba za su iya musanyawa ba idan ka fara kirga macros, don haka karanta lakabin kafin samfurin ya shiga cikin kwandon.

Abincin abinci mai gina jiki a kowace gram 100

Adadin ya bambanta tsakanin masu samarwa, amma wannan shi ne ainihin kewayon da ke rufe kusan duk abin da ke kan shiryayye:

• Ƙarfin makamashi: 9017170 kcal
• Ƙarfin furotin: 81414 g
• Abin da ke cikin kitse: 21212 g (fassarar mai ƙarancin mai 24 g, cikakken mai 812 g)
• Carbohydrates: 355 g, kusan gaba ɗaya lactose
• Ƙarfin ƙwayar cuta: 90250250 mg da aka ba da shawarar
• gishiri: 0.10.0.6 g

Yawan adadin kuzari da ake samu daga abinci yana zuwa ne daga kitse. Wani nau'i mai kitse tare da 12 g na kitse a kowace 100 g yana da kimanin 160 kcal, yayin da mai ƙarancin mai tare da 3 g na kitse yana kusa da 95 kcal. A cikin kashi 250 na gram wannan tazarar ta kusan adadin kuzari 160, wanda ya isa ya yanke shawara ko ranar ku ta ƙare da ƙari ko rashi.

Nawa ne ainihin furotin da kake samu

A cikin abinci mai nauyin gram 250 za ka samu furotin mai nauyin gram 20 zuwa 35 dangane da irin furotin. Wannan ya yi daidai da 100150150 g na ƙirjin kaza, 31505 qwai, ko kuma 250 g na yogurt na Girka. Man fetur na madara ya ƙunshi dukkan amino acid masu mahimmanci da kuma leucine mai yawa game da 2.5 g na leucine a kowace 25 g na furotin na madara, da kyau sama da ƙofar da ake buƙata don kunna haɓakar furotin na tsoka.

Idan samfurin da ka saya yana da furotin 8 kawai a cikin 100 g, to 250 g kawai 20 g ne na furotin. Wannan shi ne ƙarshen amfani ga manya da ke horo. Idan haka ne, sai ka ƙara ƙwai, ko kuma wani ɗan furotin ko kuma yogurt mai nauyin 150 g.

Casein ko whey: dalilin da ya sa ya canza lokaci

Whey-based skuta yana narkewa da sauri amino acid suna bayyana a cikin jininka cikin minti 30 zuwa 60. Cuku mai madara da aka yi da madara ya fi yawan casein, wanda ke haɗuwa a cikin ciki kuma yana sakin amino acid a hankali a cikin sa'o'i 4 zuwa 6. Wannan bambanci ne kaɗai dalilin da ya sa lokaci ya cancanci tunani.

Lokacin da za a ci shi

Bayan horo

Idan wannan shine abincinka na farko bayan zaman, ɗauki 200300300 g na cuku curd kuma ƙara tushen carbohydrate: 608080 g na oat, ayaba, ko yanka gurasa biyu. Ka yi ƙoƙarin cin 254040 g na furotin da 4070 g na carbohydrates a cikin sa'o'i biyu na farko. Ba lallai ba ne a bi ta minti 30 na anabolic window jimlar yawan abincin yau da kullum yana da muhimmanci sosai.

Kafin ka kwanta

Wannan shi ne inda sigar casein ke da kyakkyawar gefen. Kimanin 200250250 g da aka ci minti 306060 kafin barci yana samar da 2525030 g na furotin mai saurin narkewa a cikin dare. Idan ka yi horo da yamma, zai biya abincin dare da abincin dare a lokaci ɗaya.

Abincin safe da abun ciye-ciye

Cuku mai ƙanshi yana sa mutum ya cika da abinci domin yana ɗauke da furotin da kuma kitse kuma yana ɗauke da ƙananan carbohydrates. Don karin kumallo, 150 g tare da 40 g na oats da wasu 'ya'yan itatuwa suna da kimanin 400 kcal da 25 g na furotin. A matsayin abun ciye-ciye, 150 g kimanin minti 90 kafin horo yana da haske sosai don kada ya shiga hanya.

Lokacin da za a tsallake shi

Kada ku ci 200 g ko fiye da haka cikin minti 30 bayan motsa jiki mai nauyi ko gudu. Kitse yana rage saurin zubar da ciki kuma akwai yiwuwar za ka ji nauyi da kuma burping yayin dumama. Ka bar tazara ta akalla awa biyu.

Nawa ne a kowace rana?

Jimlar adadin furotin da mutum yake sha yana da gram 1.6 zuwa 2.2 a kowace kilogram na nauyin jikinsa. Ga mutum mai nauyin kilogiram 80 wannan shine 13017175 g kowace rana. Curd cuku zai iya ɗaukar 255050 g na wannan, ma'ana 200400400 g na samfurin kowace rana. Bayan haka babu ƙarin amfani, kuma kitse, calories da lactose suna ƙarawa da sauri.

Idan kana amfani da shi a karon farko, ka fara da 150 g kowace rana a mako na farko sannan ka kara. Ta hakan, za ka san ko lactose yana damunka kafin ka ci rabin kilo a lokaci ɗaya.

Lokacin da za ka je wurin likita

Idan kowane abinci na madara yana haifar da kumburi, ƙuƙwalwa ko zawo wanda ya wuce makonni 2 3, wannan ba wani abu bane da za a jure dashi duba likitanku na farko game da gwajin rashin haƙuri da lactose. Hakazalika idan ka lura da rash, kumbura lebe ko wahala numfashi bayan dabbobin kiwo, tun da wannan ne allergy maimakon rashin haƙuri da kuma bukatar gaggawa bincike.

Idan an gano ciwon koda, ko kuma yawan ƙwayar cholesterol, ko kuma likitanku ya hana ku cin gishiri da kuma kitse, ku tattauna yawan madara da su maimakon ku bi tsarin abinci mai gina jiki. Hakazalika idan kana shan ƙarin calcium, tun da yake cuku da kuma cuku mai wuya suna da yawa.

Gajerun bayanai

• Ka karanta alamar: samfurori da aka sayar a matsayin skuta suna daga 8 zuwa 14 g na furotin da 100 g.
• Wani rabo na 250 g yana ba da 20 35 g na furotin, kusan daidai da 100 150 g na kirjin kaji.
• Tsarin madara (casein) ya dace da lokacin barci; wanda ya dogara da whey ya dace da nan da nan bayan horo.
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• Ka guji babban rabo minti 30 kafin wani aiki mai wuya bar akalla sa'o'i 2.