How zvikuru mapuroteni mumukaka (100 magiramu). zvikuru sei mapuroteni mu upfu mukaka

Healthy upenyu achikunda kutsvaira nyika. Kwekutanga nyasha raiva vanonzi "heroin chic", asi zvino muviri vaifarira utano, sezvo chete maari, maererano Latin akakurumbira okuti, imwe pfungwa utano anogona aine. Anotipa aida chimiro mutambo kubudikidza% chete 30, vamwe inowira kudya zvinovaka muviri, iyo yakavakirwa yakarurama kukura mapuroteni, kwemafuta uye makabhohaidhiretsi. Practice inoratidza kuti vanhu vakawanda ndizvo rokuti akatanga kusvika kubva zuva ndozvakajairwa nani zvakaoma, kunyange zvazvo chirungiso aya ari vanhuwo zvokudya isu kudya. Somuenzaniso, unoziva here kuti magiramu vangani mapuroteni mumukaka? No? We tsanangura pazasi.

Chii mapuroteni? Huru mabasa uye zvinyorwa

Pasina puroteni haagoni kuva upenyu huzere - chiri axiom. Kazhinji, izvi ndizvo chivako zvinhu kuti anobatsira muviri wako kukura uye kuramba masero hunoumba tsandanyama uye mapfupa. Munhu pakati zera uye avhareji kurema inoda vanenge 130-160 magiramu mapuroteni zvichienderana basa.

Most akapfuma mapuroteni zvokudya mhuka mavambo. Saka, ichiburuka:

• dzakaonda nyama, shiri, hove, chizi, chizi pamwe yakaderera mafuta kugutsikana - anopfuura 15 magiramu mapuroteni pa 100 giremu chigadzirwa;
• nuna nyama, nyama zvigadzirwa, chizi rurefu mafuta, mazai - 12-15 magiramu mapuroteni pa 100 giremu chigadzirwa;
• yogati, mukaka, ruomba - asingasviki 10 magiramu mapuroteni pa 100 ml chigadzirwa. Asi iwe unofanira kunzwisisa kuti 100 magiramu mukaka - kwazvo duku, kusiyana 100 magiramu dzenyama. Normal girazi ane bhuku Rine mamiririta 250. Saka, kuti tizive kuti zvakawanda magiramu mapuroteni mune girazi mukaka hakuna kuoma zvakadaro - kuburikidza nokushandisa zvokutanga masvomhu, tinoona kuti akanga aripo, nokuti anenge 9 magiramu, kuti uchabvuma, zvakawanda panguva yose macalorie 130 kcal.

Mukaka. chirongwa pfupi yedzidzo

Kubva pamazita zvekudya akapfuma mapuroteni, zviri pachena kuti vakawanda vavo zvinobviswa mukaka.

Izvi zvokudya chigadzirwa achabatsirwa nzanga panguva Pose pavaipfuura ayo kukura, uye kuti hatina kubata pamusoro nyaya mukaka, izvo zvokudya nomuriritiri kuberekwa nevanhu.

Pasina mukaka nezvinogadzirwa nomukaka haagoni kuita, kana iwe hanya utano hwako uye chinangwa kuramba kwetsandanyama. Mukaka mapuroteni rinotanga muitiro mapuroteni usage mune tsandanyama pashure muviri.

mapuroteni zvikuru sei mumukaka? Tinowana mitemo

Pane rakananga kuwirirana pakati chikamu mafuta zviri mukaka mapuroteni tigutsikane. Avhareji iri 2,6-3,8%. Not pachii ichi tanyanyisa, achipa usada kuti mukaka mafuta zviri 6% uye kumusoro, uyewo chinangwa kuti zvakazara defatted, 2,5% ndiyo zvakakwana. Pasinei nokuti tine vakawanda mukaka, vanhu munyika kushandisa chigadzirwa ichi, uye vamwe mhuka. Pahwaro petafura pazasi uchaona kuti puroteni kuvimba mafuta hakusi kusina pakwakavakirwa:

interoperability nyaya

Pakutanga ari XIX remakore, vanhu ane kokutanga kugamuchira zvokudya zvakadai upfu mukaka. Kubva rokuti kubvisa chii specificity kwayo - chigadzirwa sequentially normalized, pasteurized, pfungwa, uye pakupedzisira yaoma kuti upfu. Kunoitawo kuti kuchengeta mukaka refu, achiponesa panguva imwecheteyo vakawanda zvokudya, zvinosanganisira mapuroteni. mapuroteni zvikuru sei muna upfu mukaka? It zvinoenderana ayo mafuta kugutsikana. Kune marudzi anotevera:

Sezvinoonekwa patafura kumusoro, patova chinhu Ivan Kuchin ukama pakati puroteni mafuta pa 100 magiramu mukaka rakaoma.

Pakutanga, mukaka rose raishandiswa chaizvo ari kugadzirira munhu zuva zvokudya, ipapo skimmed saka vakaenda mhuka zvokudya uye confectionery indasitiri. Zvino zvinhu akachinja, zvaimirirwa chigadzirwa rechipiri anoridza kutungamirira, sezvo anopa vanhu zvavanoda: mapuroteni zvakawanda (ona zvakadini mapuroteni pakaoma skim mukaka - kupfuura huku zamu!) Uye mwero dziine mafuta.

How kuwedzera mapuroteni zvokudya pasina kurasikirwa kuravira? Mukaka upfu!

Information about vasiri mafuta mukaka yakaoma kunotipa mukana zvakare rokuvandudza puroteni zvokudya. Ngationei muenzaniso chizi casseroles. Saka, zvokubikisa:

• rakaoma pasi-mafuta koteji chizi - 300 giremu;
• Eggs - 2 bv;.
• skimmed mukaka - 25 magiramu;
• starch (zvimwe zviyo) - 20 d;
• Vanilla - vaipisa;
• munyu - kwekushinywa;
• kubikira upfu - 0.5 tsp ;.
• shuga (unogona kutora romuriwo chinotsiva) - yokuravira.

How zvikuru mapuroteni mumukaka, takazoziva kwokutanga, Casserole ichi akamusiya kure shure, achikupa 17 magiramu mapuroteni pa 100 magiramu.

Kuigadzira, kudziyisa muchoto kusvika 180 C. Bvisa nevachena kubva yolks. Whisk mapuroteni kuti hwakasimba munyu yepamusoro. Ari oga mbiya, sanganisa zvimwe zvinogadzirwa zvose kusvikira pachaenzaniswa. Zvinyoronyoro ide vakawanda mapuroteni vari Curd. Voisa mukanyiwa vakawana kuva Foroma uye bheka kwehafu yeawa.

Ipa apedza Casserole kuchitonhora kwemaminitsi 10, zvikasadaro nayo ruchakoromoka. Shumirai pamwe mumakomba uye sauces yokuravira.

Homemade yogati pamwe upfu mukaka

We nechekare sei zvakawanda puroteni mumukaka 100 magiramu - 3.6. The yoghurt pane mumwe mukaka pamusoro chete.

Vandudza kwayo mapuroteni anogona kuita pachako kumba, uye vari mubishi zvokuwedzera zvose zvakafanana chakaoma skim mukaka. Chimbofunga kuti tikundikane yogati:

• dzakaonda mukaka - 1 fő;
• rwokuzvarwa yoghurt - 200 d;
• skimmed mukaka - 4 tbsp. chipunu pamwe yemasiraidhi.

Sanganisa yogati, upfu mukaka uye 200 ml kwomuzvarirwo mukaka kusvikira yunifomu. Ide zvichiguma mbiriso iri yasara 800 ml mukaka. Dururirai kunoguma amboita kuti zvirongo kuti yogati uye mberi mberi maererano nemirayiridzo vauya.

resipi ichi kunoratidzwa ndechokuti isu, kuwedzera vapfume kuti yogati okuwedzera mapuroteni, zvichiita zvikuru batana.

Nyaya iyi inojekesa, kuti pasinei ayo asina chaizvo mufumi mashoko mapuroteni sezvamunoita (sei zvakawanda puroteni mumukaka, ona pamusoro), chigadzirwa ichi chinhu chakanakisisa mbishi mashoko chizi, chizi uye zvichingodaro, umo puroteni tigutsikane zvikuru nguva.