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Tchizi ta mbuzi ndi umodzi mwamachizi abwinobwino padziko lonse lapansi. Ili ndi mawonekedwe oterera, kukoma kwake ndipo imakhala ndi michere yambiri. Tchizi ta mbuzi timapereka mafuta athanzi, mapuloteni apamwamba kwambiri ndipo samakhala ndi mafuta ochepa kuposa mitundu ina ya tchizi.
Kodi tchizi cha mbuzi ndi chiyani?
Tchizi tambuzi, tomwe timadziwikanso kuti chèvre timapangidwa ndi mkaka wa mbuzi. Zimabwera m'mitundu yosiyanasiyana, kuchokera ku tchizi tofewa komanso tofalikira mpaka tchizi, tchizi tating'onoting'ono.
Mitundu yonse ya tchizi ya mbuzi imadzazidwa ndi michere yofunikira monga mafuta athanzi, mapuloteni, mavitamini ndi michere monga vitamini A, vitamini B2, calcium, magnesium, phosphorus, potaziyamu, mkuwa, zinc ndi selenium [1] [ziwiri] .
Tchizi ta mbuzi zimawerengedwa kuti ndi njira yabwino m'malo mwa tchizi wa ng'ombe wopangidwa ndi mkaka wa ng'ombe chifukwa uli ndi mapuloteni apamwamba kwambiri omwe amatha kugayidwa mosavuta, kupatula lactose ndipo samayambitsa chifuwa.
Tchizi ta mbuzi timapereka maubwino angapo azaumoyo. Tiyeni tiwone.
Ubwino Wathanzi Labambo Tchizi
1. Amachepetsa cholesterol
Tchizi ta mbuzi timakhala tomwe timakulitsa mafuta a polyunsaturated fatty acids (PUFA) omwe amalimbitsa mtima wamtima komanso wotupa. Kafukufuku wa 2020 wofalitsidwa m'magazini yotchedwa Nutrients adapeza kuti anthu onenepa kwambiri komanso onenepa kwambiri omwe ali pachiwopsezo cha matenda amtima omwe tsiku lililonse amadya 60 g tchizi mbuzi kwa milungu 12 adakulitsa cholesterol ya HDL (yabwino) [3] .
2. Aids kuwonda
Monga tchizi wa mbuzi amapangidwa kuchokera ku mkaka wa mbuzi, kuudya kumatha kuthandizira kuchepa thupi chifukwa mkaka wa mbuzi umakhala ndi mafuta amchere apakatikati - capric acid ndi caprylic acid yomwe imakumbidwa mwachangu kwambiri ndipo imapereka gwero lamphamvu lamphamvu lomwe limadzetsa kukhudzika kwa kukhuta. Kafukufuku wa 2017 adanenanso kuti anthu omwe amadya chakudya cham'mawa cha mkaka wa mbuzi chomwe chili ndi tchizi cha mbuzi adachepetsa kwambiri chikhumbo chodya ndipo zidapangitsa kuchepa kwa njala poyerekeza ndi chakudya cham'mawa cha mkaka wa ng'ombe [4] .
Kukula kwakudzaza ndi njala yocheperako kumatha kuthandizira kulimbikitsa kunenepa.
Kafukufuku wina adawonetsa kuti tchizi wa mbuzi anali othandiza kuchepetsa thupi, BMI ndi kuzungulira m'chiuno mwa anthu onenepa kwambiri komanso onenepa kwambiri [5] .
3. Amathandiza thanzi mafupa
Tchizi ta mbuzi ndi gwero labwino la michere monga calcium, phosphorous ndi mkuwa zomwe thupi limafunikira kuti zikhale ndi mafupa olimba komanso athanzi. Calcium ndi mchere wofunikira womwe umathandiza kupanga mafupa athanzi ndikuchepetsa chiopsezo cha kufooka kwa mafupa. Phosphorus ndi mchere wina wofunikira womwe umagwira ndi calcium mthupi lanu kuti mafupa anu akhale athanzi komanso olimba. Mkuwa ndi mchere wofunikira womwe wapezeka kuti umathandizira kwambiri pakukhala wathanzi ndi kukonza [6] [7] .
4. Kumalimbikitsa thanzi m'matumbo
Kugwiritsa ntchito tchizi ta mbuzi kumalumikizidwa ndi m'matumbo athanzi chifukwa ili ndi maantibiobio osiyanasiyana kuphatikiza L. plantarum ndi L. acidophilus [8] . Maantibiotiki ndi mabakiteriya abwino omwe amathandiza kuti m'matumbo anu mukhale athanzi komanso kupewa mavuto am'mimba.
5. Amachepetsa ziphuphu
Tchizi ta mbuzi tili ndi capric acid yomwe yasonyezedwa kuti ili ndi zida zotsutsana ndi zotupa komanso ma antibacterial. Kafukufuku wazinyama ndi kafukufuku wama chubu apeza kuti capric acid imagwira ntchito polimbana ndi P. acnes, mtundu wa mabakiteriya omwe amayambitsa ziphuphu pakhungu [9] .
6. Amakugaya mosavuta
Tchizi ta mbuzi ndi chisankho chabwino kwa anthu omwe amalephera kugaya lactose kapena omwe sagwirizana ndi tchizi wa ng'ombe chifukwa tchizi wa mbuzi ali ndi mapuloteni osiyana ndipo mwachilengedwe amatsika mu lactose kuposa tchizi wa ng'ombe. Kuphatikiza apo, tchizi wa mbuzi uli ndi A2 casein, mtundu wa mapuloteni omwe samatupa kwambiri komanso samachepa kuposa A1 casein, mtundu wa protein yomwe imapezeka kwambiri mu tchizi cha ng'ombe, motero kudya tchizi timbuzi sikungayambitse kusokonezeka kwam'mimba ndikupangitsa kuti zikhale zosavuta kugaya [10] .
Njira Zophatikizira Tchizi Timbuzi Pazakudya Zanu
- Gawani tchizi wofewa pabotolo pamodzi ndi mapeyala, nyama zosungika ndi mazira kuti mudye chakudya cham'mawa chopatsa thanzi.
- Onjezerani tchizi tofewa tambuzi mu nkhuku yanu kapena saladi wobiriwira ngati saladi.
- Onjezani tchizi wa mbuzi ndi maapulo osekedwa pamatumba a chotupitsa chopatsa thanzi.
- Onjezerani tchizi timbuzi ku quiche kapena frittata yomwe mumakonda.
- Zinthu za chifuwa cha nkhuku ndi tchizi cha mbuzi ndi zitsamba zatsopano ndikuziwotcha mu uvuni.
- Cook omelette ndi mbuzi tchizi, bowa ndi zitsamba zatsopano.
- Onjezani tchizi wa mbuzi ku mbatata yosenda.
- Onjezani tchizi wa mbuzi kuphika oatmeal kenako onjezerani zipatso kapena ndiwo zamasamba ngati toppings.
- Gwiritsani ntchito tchizi cha mbuzi popanga pizza yokometsera kapena mkate wopepuka.
- Onjezani tchizi wa mbuzi ku supu kuti muwonjezere mawonekedwe ndi kununkhira.
- Sakanizani tchizi wakukwapulidwa ndi uchi pang'ono ndipo mutumikire ndi zipatso zosenda kuti mukhale ndi mchere wathanzi.
Chinsinsi cha Mbuzi Tchizi
Chinsinsi cha saladi ya mbuzi ya Berry [khumi ndi chimodzi]
Zosakaniza:
- 1 sliced wofiira anyezi
- 1 tbsp mafuta avocado
- Letesi pang'ono
- ¼ chikho walnuts, pafupifupi akanadulidwa
- ½ chikho tomato yamatcheri, theka
- 1 chikho chosakaniza zipatso
- ½ chikho rasipiberi vinaigrette
- 100 g tchizi mbuzi, crumbled
- Mchere wambiri wamchere ndi tsabola wakuda
Njira:
- Sakanizani uvuni ku madigiri 350.
- Mu mbale, ponyani anyezi, mtedza, mafuta a avocado, mchere wamchere ndi tsabola wakuda.
- Kenako ikani zosakaniza pa pepala lophika ndikuziwotcha kwa mphindi 15-20. Sungani pambali kuti muzizizira.
- Mu mbale ina, ponyani letesi, tomato wamatcheri, tchizi wa mbuzi, zipatso, anyezi wokazinga, walnuts ndi rasipiberi vinaigrette. Kutumikira ndi kusangalala.
