Mitundu 9 Yolemera Kwambiri ya Tchizi

Zamkati

• 1. Mozzarella
• 2. Tchizi Buluu
• 3. Feta
• 4. Tchizi Cottage
• 5. Ricotta
• 6. Parmesan
• 7. Swiss
• 8. Cheddar
• 9. Mbuzi
• Mfundo Yofunika Kwambiri

Tchizi ndi mkaka womwe umabwera m'mitundu yosiyanasiyana.

Amapangidwa powonjezera asidi kapena mabakiteriya mkaka kuchokera ku nyama zosiyanasiyana zaulimi, kenako kukalamba kapena kukonza mbali zolimba za mkaka.

Zakudya zabwino ndi kukoma kwa tchizi zimadalira momwe amapangidwira komanso mkaka womwe umagwiritsidwa ntchito.

Anthu ena amakhala ndi nkhawa kuti tchizi ndimafuta ambiri, sodium, ndi ma calories. Komabe, tchizi ndi gwero labwino kwambiri la mapuloteni, calcium, ndi michere yambiri.

Kudya tchizi kungathandizenso kuchepa thupi ndikuthandizira kupewa matenda amtima ndi kufooka kwa mafupa. Izi zati, tchizi zina zimakhala zathanzi kuposa ena.

Nazi mitundu 9 ya tchizi yabwino kwambiri.

1. Mozzarella

Mozzarella ndi tchizi chofewa, choyera chokhala ndi chinyezi chambiri. Zinayambira ku Italy ndipo nthawi zambiri zimapangidwa ndi njati zaku Italiya kapena mkaka wa ng'ombe.

Mozzarella ndi yotsika kwambiri mu sodium ndi ma calories kuposa tchizi tina tambiri. Mafuta okwana 28 magalamu a mozzarella ali ndi ():

• Ma calories: 85
• Mapuloteni: 6 magalamu
• Mafuta: 6 magalamu
• Ma carbs: 1 galamu
• Sodiamu: 176 mg - 7% ya Reference Daily Intake (RDI)
• Calcium: 14% ya RDI

Mozzarella imakhalanso ndi mabakiteriya omwe amakhala ngati maantibiobio, kuphatikiza mitundu ya Lactobacillus casei ndipo Lactobacillus fermentum (, , ).

Kafukufuku wazinyama ndi anthu akuwonetsa kuti maantibiotiki amatha kusintha thanzi m'matumbo, kulimbikitsa chitetezo chamthupi, ndikulimbana ndi kutupa mthupi lanu (,,,).

Kafukufuku wina mwa achikulire 1,072 okalamba adapeza kuti kumwa ma ola 7 (200 ml) patsiku la mkaka wofukiza wokhala nawo Lactobacillus fermentum Kwa miyezi itatu adachepetsa kwambiri matenda opumira, poyerekeza ndi kusamwa chakumwa ().

Chifukwa chake, zopangira mkaka monga mozzarella zomwe zili ndi maantibiobiki awa zimatha kulimbitsa chitetezo chamthupi mwanu ndikuthandizira kulimbana ndi matenda. Komabe, kafukufuku wina amafunika.

Mozzarella imakoma zokoma mu saladi ya Caprese - yopangidwa ndi tomato, basil, ndi viniga wosasa - ndipo imathanso kuwonjezera pamaphikidwe ambiri.

Chidule Mozzarella ndi tchizi chofewa chomwe chimakhala chotsika kwambiri mu sodium ndi ma calories kuposa tchizi zina zambiri. Mulinso maantibiotiki omwe angalimbikitse chitetezo chamthupi chanu.

2. Tchizi Buluu

Tchizi wabuluu amapangidwa kuchokera ku mkaka wa ng'ombe, mbuzi, kapena mkaka wa nkhosa womwe wachiritsidwa ndi zikhalidwe za nkhungu Penicillium ().

Amakhala oyera ndi mitsempha ya buluu kapena imvi ndi mawanga. Nkhungu yomwe imagwiritsidwa ntchito popanga tchizi wabuluu imapatsa fungo labwino komanso lamphamvu.

Tchizi wabuluu ndiwopatsa thanzi kwambiri ndipo umakhala ndi calcium yambiri kuposa tchizi tina tambiri. Pafupifupi 28 magalamu a tchizi wabuluu wamkaka wonse uli ndi ():

• Ma calories: 100
• Mapuloteni: 6 magalamu
• Mafuta: 8 magalamu
• Ma carbs: 1 galamu
• Sodiamu: 380 mg - 16% ya RDI
• Calcium: 33% ya RDI

Popeza tchizi wabuluu umakhala ndi calcium yambiri, michere yofunikira kuti munthu akhale ndi thanzi labwino, kuwonjezera pazakudya zanu kumatha kupewa zovuta zokhudzana ndi mafupa.

M'malo mwake, kudya kashiamu wokwanira kumalumikizidwa ndi kuchepa kwa kufooka kwa mafupa, komwe kumapangitsa mafupa kufooka komanso kufooka (,,).

Tchizi chabuluu chimakonda kwambiri ma burger, pizza, ndi masaladi opangidwa ndi sipinachi, mtedza, maapulo kapena mapeyala.

Chidule Tchizi chabuluu chimakhala ndimitsempha yabuluu kapena imvi yapadera komanso kukoma kwake. Yodzaza ndi calcium, imatha kulimbikitsa thanzi la mafupa ndikuthandizira kupewa kufooka kwa mafupa.

3. Feta

Feta ndi tchizi chofewa, chamchere, choyera kuchokera ku Greece. Amapangidwa kuchokera mkaka wa nkhosa kapena mbuzi. Mkaka wa nkhosa umapatsa feta kukoma kokoma ndi kwakuthwa, pamene feta ya mbuzi imakhala yofewa.

Popeza feta imaphatikizidwa mu brine kuti isunge kutsitsimuka, imatha kukhala ndi sodium wochuluka. Komabe, imakhala yotsika kwambiri kuposa ma tchizi ena ambiri.

Pafupifupi 28 magalamu a feta feta cheese amapereka ():

• Ma calories: 80
• Mapuloteni: 6 magalamu
• Mafuta: 5 magalamu
• Ma carbs: 1 galamu
• Sodiamu: 370 mg - 16% ya RDI
• Calcium: 10% ya RDI

Feta, monga mkaka wonse wamafuta onse, amapereka conjugated linoleic acid (CLA), yomwe imalumikizidwa ndi kuchepa kwamafuta amthupi komanso kupangika kwa thupi (,,).

Kafukufuku wina mwa akuluakulu 40 onenepa kwambiri adapeza kuti kutenga magalamu 3.2 patsiku la CLA yowonjezera miyezi isanu ndi umodzi kunachepetsa kwambiri mafuta amthupi ndikuletsa kunenepa patchuthi, poyerekeza ndi placebo ().

Chifukwa chake, kudya zakudya zopangidwa ndi CLA monga feta kungathandize kukonza kapangidwe ka thupi. M'malo mwake, feta ndi tchizi zina zopangidwa kuchokera mkaka wa nkhosa nthawi zambiri zimakhala ndi CLA yambiri kuposa tchizi zina (17, 18).

Komabe, kafukufuku ali ndi malire ndipo amayang'ana kwambiri pazowonjezera za CLA.

Kuti muwonjezere feta tchizi pazakudya zanu, yesetsani kuziphwanya pamasaladi, kuziwonjezera mazira, kapena kukwapula kuti mulowe muzidya ndi ndiwo zamasamba zatsopano.

Chidule Feta ndi tchizi chachi Greek chomwe chimakhala ndi mchere wambiri koma chotsika kwambiri kuposa tchizi zina. Ikhozanso kukhala ndi CLA yochulukirapo, mafuta amchere omwe amalumikizidwa ndi kapangidwe kabwino ka thupi.

4. Tchizi Cottage

Cottage tchizi ndi tchizi chofewa, choyera chopangidwa ndi mkaka wosalala wa mkaka wa ng'ombe. Amaganiziridwa kuti adachokera ku United States.

Cottage tchizi ndi wokwera kwambiri mu mapuloteni kuposa tchizi tina. Chikho cha 1/2-chikho (110-gramu) chotumizira kanyumba kanyumba wamafuta wathunthu chimapereka ():

• Ma calories: 120
• Mapuloteni: 12 magalamu
• Mafuta: 7 magalamu
• Ma carbs: 3 magalamu
• Sodiamu: 500 mg - 21% a RDI
• Calcium: 10% ya RDI

Popeza kanyumba kanyumba kali ndi mapuloteni ambiri koma ochepa ma kalori, nthawi zambiri amalimbikitsidwa kuti muchepetse kunenepa.

Kafukufuku wochuluka akuwonetsa kuti kudya zakudya zamapuloteni monga kanyumba kanyumba kumatha kukulitsa kukhutira ndikuthandizira kuchepetsa kuchuluka kwa ma calorie, zomwe zimapangitsa kuti muchepetse thupi,,).

Kafukufuku mwa achikulire athanzi a 30 adapeza kuti kanyumba kanyumba kamangodzaza ngati omelet wokhala ndi michere yofananira (,).

Chifukwa chake, kuwonjezera tchizi kanyumba pazakudya zanu kungakuthandizeni kuti muzimva bwino mukamadya ndikuchepetsa kuchuluka kwa kalori.

Amakonda kwambiri kufalikira kwa toast, ophatikizidwa ndi ma smoothies, kuwonjezeredwa ndi mazira othyoka, kapena kugwiritsidwa ntchito ngati poyambira.

Chidule Cottage tchizi ndi tchizi tatsopano, tomwe timadzaza ndi mapuloteni. Kuwonjezera tchizi kanyumba pazakudya zanu kumatha kukuthandizani kuti mukhalebe okhutira komanso kungathandize kuchepetsa thupi.

5. Ricotta

Ricotta ndi tchizi waku Italiya wopangidwa kuchokera kumadzi am'madzi a ng'ombe, mbuzi, nkhosa, kapena mkaka wa njati zam'madzi zaku Italy zomwe zatsalira popanga tchizi tina. Ricotta imakhala yokongola kwambiri ndipo nthawi zambiri imafotokozedwa ngati kanyumba kanyumba kanyumba.

1/2-chikho (124-gramu) yotumizira mkaka wathunthu wamkaka uli ndi ():

• Ma calories: 180
• Mapuloteni: 12 magalamu
• Mafuta: 12 magalamu
• Ma carbs: 8 magalamu
• Sodiamu: 300 mg - 13% ya RDI
• Calcium: 20% ya RDI

Mapuloteni mu tchizi wa ricotta nthawi zambiri amakhala whey, mapuloteni amkaka omwe amakhala ndi amino acid onse ofunikira omwe anthu amafunika kupeza kuchokera pachakudya ().

Whey amatengeka mosavuta ndipo amalimbikitsa kukula kwa minofu, kuthandizira kuchepetsa kuthamanga kwa magazi, komanso kuchepetsa kuchuluka kwama cholesterol (,,).

Kafukufuku wina mwa akuluakulu 70 onenepa kwambiri adapeza kuti kutenga magalamu 54 a protein yamawotchi tsiku lililonse kwa milungu 12 kumachepetsa kuthamanga kwa magazi ndi 4% poyerekeza ndi magawo oyambira. Komabe, kafukufukuyu adayang'ana kwambiri pama Whey supplements m'malo mwa Whey kuchokera ku zakudya zamkaka ().

Ngakhale ricotta itha kuperekanso chimodzimodzi, kafukufuku wambiri wama Whey azakudya zonse amafunika.

Tchizi cha Ricotta chimakoma m'masaladi, mazira opunduka, pasitala, ndi lasagna. Itha kugwiritsidwanso ntchito ngati maziko azakumwa zoziziritsa kukhosi kapena kupatsidwa zipatso ndi chotsekemera chokoma ndi mchere.

Chidule Ricotta ndi tchizi tchizi, choyera chodzaza ndi mapuloteni. Mawilo apamwamba kwambiri omwe amapezeka mu ricotta amalimbikitsa kukula kwa minofu ndikuthandizira kutsika kwa magazi.

6. Parmesan

Parmesan ndi tchizi cholimba, chokalamba chomwe chimakhala ndi mawonekedwe okoma komanso amchere, amchere. Amapangidwa kuchokera ku mkaka wa ng'ombe wosaphika, wosasamalidwa womwe umatha zaka 12 osapha mabakiteriya owopsa ndikupanga kununkhira kovuta (27).

Chogulitsa chomaliza chimadzaza ndi michere. Mafuta okwana 28 magalamu a tchizi a Parmesan amapereka ():

• Ma calories: 110
• Mapuloteni: Magalamu 10
• Mafuta: 7 magalamu
• Ma carbs: 3 magalamu
• Sodiamu: 330 mg - 14% ya RDI
• Calcium: 34% ya RDI

1 ounce (28-gramu) yotumikiranso imakhala pafupifupi 30% ya RDI ya phosphorus ().

Popeza Parmesan ali ndi calcium komanso phosphorous yolemera kwambiri - michere yomwe imathandizira kupanga mafupa - imatha kulimbikitsa thanzi la mafupa (,).

Kafukufuku wina wazakudya pafupifupi 5,000 achikulire athanzi aku Korea adapeza kuti kudya kashiamu ndi phosphorous kambiri kumalumikizidwa kwambiri ndi mafupa abwinoko m'malo ena amthupi - kuphatikiza chachikazi, fupa lamunthu lalitali kwambiri ().

Pomaliza, popeza idakalamba kwanthawi yayitali, Parmesan ndiyotsika kwambiri mu lactose ndipo imatha kulekerera anthu ambiri omwe ali ndi vuto lodana ndi lactose ().

Grated Parmesan akhoza kuwonjezeredwa ku pastas ndi pizza. Muthanso kuwaza pa mazira kapena kufalitsa magawo pa bolodi la tchizi lokhala ndi zipatso ndi mtedza.

Chidule Parmesan ndi tchizi lochepa kwambiri la lactose lomwe lili ndi calcium ndi phosphorous yambiri, yomwe ingalimbikitse thanzi la mafupa.

7. Swiss

Monga momwe dzinalo likusonyezera, tchizi waku Switzerland adachokera ku Switzerland. Tchizi tomwe timakhala tolimba nthawi zambiri timapangidwa kuchokera ku mkaka wa ng'ombe ndipo timakhala ndi kukoma kwa mtedza.

Mabowo ake osayina amapangidwa ndi mabakiteriya omwe amatulutsa mpweya panthawi yothira.

Pafupifupi 28 magalamu a tchizi waku Switzerland wopangidwa ndi mkaka wonse uli ndi ():

• Ma calories: 111
• Mapuloteni: 8 magalamu
• Mafuta: 9 magalamu
• Ma carbs: osakwana 1 gramu
• Sodiamu: 53 mg - 2% ya RDI
• Calcium: 25% ya RDI

Popeza ili ndi sodium wocheperako komanso mafuta kuposa tchizi tina tambiri, tchizi waku Switzerland nthawi zambiri amalimbikitsidwa kwa aliyense amene amafunika kuwunika momwe amamwa mchere kapena mafuta, monga anthu omwe ali ndi kuthamanga kwa magazi ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti tchizi waku Switzerland amakhala ndi mankhwala osiyanasiyana omwe amaletsa enzyme yotembenuza angiotensin (ACE) (, 33).

ACE imachepetsa mitsempha yamagazi ndikukweza kuthamanga kwa magazi mthupi lanu - zinthu zomwe zimalepheretsa zimatha kuchepetsa kuthamanga kwa magazi (, 33).

Izi zati, kafukufuku wambiri wazotsatira zakupanga kwa tchizi waku Switzerland pamavuto amwazi adasiyidwa kuti ayese machubu. Kafukufuku wamunthu amafunikira.

Kuti muphatikize tchizi waku Switzerland pazakudya zanu, mutha kuzidya ndi zipatso kapena kuziwonjezera pa masangweji, ophika mazira, ma burger, ndi msuzi wa anyezi waku France.

Chidule Tchizi cha ku Switzerland chimakhala ndi mafuta ochepa komanso sodium poyerekeza ndi tchizi tina tambiri ndipo timapereka mankhwala omwe angathandize kuchepetsa kuthamanga kwa magazi. Komabe, kafukufuku wina amafunika.

8. Cheddar

Cheddar ndi tchizi cholimba kwambiri chotchuka kwambiri ku England.

Chopangidwa kuchokera ku mkaka wa ng'ombe womwe wakula kwa miyezi ingapo, amatha kukhala oyera, oyera, kapena achikaso. Kukoma kwa cheddar kumatengera mitundu, kuyambira wofatsa mpaka wowonjezera.

Mafuta amodzi (28 magalamu) a mkaka wonse wa cheddar uli ndi ():

• Ma calories: 115
• Mapuloteni: 7 magalamu
• Mafuta: 9 magalamu
• Ma carbs: 1 galamu
• Sodiamu: 180 mg - 8% ya RDI
• Calcium: 20% ya RDI

Kuphatikiza pa kukhala ndi protein ndi calcium yochuluka, cheddar ndi gwero labwino la vitamini K - makamaka vitamini K2 ().

Vitamini K ndikofunikira pa thanzi la mtima ndi mafupa. Imaletsa calcium kuti isayikidwe m'makoma amitsempha ndi mitsempha yanu ().

Mavitamini K osakwanira amatha kuyambitsa calcium, kuletsa kuthamanga kwa magazi ndikuwonjezera chiopsezo chotsekedwa ndi matenda amtima (,,).

Pofuna kupewa calcium calcium, ndikofunikira kupeza vitamini K yokwanira pazakudya. Popeza K2 kuchokera kuzakudya zanyama imalowetsedwa bwino kuposa K1 yomwe imapezeka muzomera, K2 itha kukhala yofunika kwambiri popewa matenda amtima ().

M'malo mwake, kafukufuku m'modzi mwa azimayi achikulire opitilira 16,000 adalumikiza kudya kwa vitamini K2 kukhala pachiwopsezo chochepa chokhala ndi matenda amtima pazaka 8 ().

Kudya cheddar ndi njira imodzi yowonjezera mavitamini K2 anu. Mutha kuyiyika pazakudya za charcuterie, mbale zamasamba, burger, ndi mazira.

Chidule Cheddar ali ndi vitamini K2, michere yomwe imalepheretsa calcium kukhala m'mitsempha ndi m'mitsempha mwanu. Kupeza K2 yokwanira kumachepetsa chiopsezo cha matenda amtima.

9. Mbuzi

Tchizi ta mbuzi, tomwe timadziwikanso kuti chèvre, ndi tchizi tangyuu, wofewa wopangidwa ndi mkaka wa mbuzi.

Ipezeka mumitundu ingapo, kuphatikiza mitengo yomwe imafalikira, kugwa, ndi mitundu yopangidwa kuti ifanane ndi Brie.

Tchizi ta mbuzi ndiopatsa thanzi kwambiri, ndipo phulusa limodzi (28 magalamu) timapereka ():

• Ma calories: 75
• Mapuloteni: 5 magalamu
• Mafuta: 6 magalamu
• Ma carbs: 0 magalamu
• Sodiamu: 130 mg - 6% ya RDI
• Calcium: 4% ya RDI

Kuphatikiza apo, mkaka wa mbuzi uli ndi zidulo zamafuta apakati kuposa mkaka wa ng'ombe. Mafuta amtunduwu amalowetsedwa m'thupi mwanu ndipo sangasungidwe ngati mafuta ().

Komanso, tchizi cha mbuzi chingakhale chosavuta kwa anthu ena kugaya kuposa tchizi zopangidwa ndi mkaka wa ng'ombe. Izi zikhoza kukhala chifukwa mkaka wa mbuzi ndi wotsika mu lactose ndipo uli ndi mapuloteni osiyanasiyana.

Makamaka, tchizi wa mbuzi uli ndi A2 casein, yomwe imatha kukhala yocheperako komanso yopangitsa kuti m'mimba musamakhale bwino kuposa A1 casein yomwe imapezeka mkaka wa ng'ombe (,).

Tchizi tambuzi tating'onoting'ono titha kuwonjezeredwa m'masaladi, pizza, ndi mazira. Kuphatikiza apo, tchizi wakukwapula wa mbuzi umapangitsa kuti azisamba mokoma zipatso kapena ndiwo zamasamba.

Chidule Tchizi ta mbuzi ndi otsika mu lactose ndipo mumakhala zomanga thupi zomwe zimatha kugayidwa mosavuta kuposa zomwe zili mu tchizi kuchokera mkaka wa ng'ombe.

Mfundo Yofunika Kwambiri

Tchizi ndi mkaka womwe umagwiritsidwa ntchito kwambiri.

Tchizi tambiri ndimagawo abwino a protein ndi calcium, ndipo zina zimapindulitsanso thanzi. Makamaka, tchizi zina zimatha kupereka michere yomwe imalimbikitsa thanzi m'matumbo, kuthandizira kuchepa thupi, kukulitsa thanzi la mafupa, ndikuchepetsa chiopsezo cha matenda amtima.

Komabe, monga tchizi zina zimatha kukhala ndi sodium wochuluka komanso / kapena mafuta, ndibwino kuti muzisamala ndi zomwe mumadya.

Ponseponse, tchizi zimatha kukhala zowonjezera kuwonjezera pa chakudya chopatsa thanzi.