Zvinhu zvishoma zvinoita kuti mwoyo yedu (nematumbu) iimbe chaizvo cheese . Kunyange zvazvo iri guru guru re calcium uye protein , mamwe marudzi anogona kuve akakwira zvakanyanya mumafuta akazara, sodium uye cholesterol. The American Heart Association inokurudzira kuti vanhu vakuru vave nezvikamu zviviri kana zvitatu pazuva zvezvigadzirwa zvemukaka zvisina mafuta kana zvishoma (zvichida zviya zvisingadariki magiramu matatu emafuta uye 2 magiramu emafuta akazara paawandi imwe). Saka, izvo cheeses kuita kucheka? Verenga kuti uzive.
Zvakanakira Kudya Chizi
Iwe unotoziva kuti cheese ndiyo yakakura sosi ye calcium neprotein, sezvo inogadzirwa nemukaka. Asi iyo quintessential nyaradzo chikafu zvakare ine boka rezvimwe zvakavanzika perks:
- Chidzidzo mu British Journal yeNutrition vakawana kuti kudya maonzi maviri echizi pazuva kunogona kuderedza njodzi yako yechirwere chemoyo ne18 muzana. Uyezve, kudya kunyange hafu yeaundi pazuva kunogona kuderedza ngozi yako yesitiroko kusvika ku13 muzana. Vatsvakurudzi vakanyora iyi data kusvika kune cheese yevhitamini uye mineral content, iyo inozvirumbidza potassium, magnesium, vhitamini B-12 uye riboflavin.
- Cheese inogonawo kuderedza njodzi yako yerudzi rwe 2 chirwere cheshuga, maererano ne American Journal yeClinical Nutrition . Izvi zvinokonzerwa neayo mapfupi-cheni akazara mafuta uye calcium yemukati, iyo inowedzera secretion ye insulin.
- Chizi chitubu chikuru chevhitamini A uye B-12 uye phosphorus, anodaro the Harvard Chikoro cheHutano Hwevanhu .
- Chizi chinogadzirwa nemukaka we100 muzana yemhuka dzinodyiswa uswa (ringava gwai, mombe kana mbudzi) ndicho chine chikafu chepamusoro uye chinowanzova nezvakawanda. omega-3 fatty acids uye vitamini K-2 .
- Cheese inogona kubatsira kudzivirira mazino ako kubva mumakomba, anodaro a ChiDanish Karger kudzidza . Pakupera kwechidzidzo chemakore matatu, vatsvakurudzi vakawana kuti vana vakawanda vakaramba vasina mhango apo vaive nepamusoro-avhareji yekudya kwemukaka pane avo vane pasi-avhareji yekudya.
- Cheese yakaratidzawo kubatsira mukuwonda, kuderedza BP, kudzivirira osteoporosis uye kuderedza njodzi yevakadzi vane pamuviri yepreeclampsia.
Kunyange zvazvo inogona kuva yakakwirira mumafuta uye sodium, kune zvakawanda zvechizi padivi rakaonda izvo zvakaenzana zvikamu zvinonaka uye zvinovaka muviri. Nekudaro, isu tinotsigira kudyiwa kwechero cheese inonakidzwa zvine mwero. Hezvino vapfumbamwe vatinoda.
LauriPatterson/Getty Images1. Cottage Cheese
Usagogodza: Kuenda-kuenda snack ine utano nokuda kwechikonzero. Hafu yekapu yekottage cheese ine magiramu gumi nematatu eprotein, 5 magiramu emafuta (2 chete ayo akazara) uye 9 muzana yecalcium yako yezuva nezuva. Uye iwe unogona kusarudza mafuta-isina cottage cheese, kana iwe uchida kuchengetedza mamwe makumi matatu macalorie pasevhisi. The downside chete? Mhando mbiri idzi dzakakwirira mu sodium, ine 17 muzana yezvaunodya zuva nezuva. Asi zvichienzaniswa nemamwe machizi, zvinogoneka zvachose, kunyanya kana ukazvishandisa mukudya kune hutano. Edza kottage cheese pane toast, ine itsva muchero kana kusanganiswa mu oatmeal.
Kuchichengeta: Nekuda kwehunyoro hwayo hwepamusoro, cottage cheese inofanirwa kugara iri mufiriji kudzivirira kukura kwebhakitiriya.
Shandisa: Sourdough ne Whipped Cottage Cheese uye Raspberry Chia Jam
Eugene Mymrin/Getty Images2. Ricotta
Mutemo wakasimba wegunwe ndewekubvisa kunze kwezvinhu zvakanyorwa cheese zvigadzirwa, izvo zvinogadzirwa neyakagadzirwa zvinongedzo nemafuta ehydrogenated. Zvisikwa zvechizi, se ricotta, hazvina mafuta aya akawedzerwa. Ricotta yemukaka wose inodhura iwe mari inosvika mazana maviri ane gumi nemashanu emakoriyumu pahafu yekapu, pamwe nemagiramu gumi nematanhatu emafuta (gumi acho akaguta), magiramu gumi nemana eprotein uye inodarika chikamu chechina checalcium yako yemazuva ese inokurudzirwa. Saka, kana iwe uchitenga uine hutano mupfungwa, enda kune chikamu-skim ricotta; ichakuchengetedza magiramu matanhatu emafuta akazara uye anenge makumi mana neshanu makorikori. Skim ricotta ine karusiyamu yakatowanda uye inokubatanidza ne34 muzana yemari yako yezuva nezuva inokurudzirwa mukushumira kumwe chete. Uyezve, ricotta inosiyana-siyana zvakakwana kupfeka toast , mazai akakangwa kana saladhi , asi hapana chinokunda ricotta-kutsvoda pasta dish.
Kuchichengeta: Kufanana nekottage cheese, ricotta yakakwirira mumunyoro, saka inofanira kugara ichichengetwa mufiriji.
Shandisa: Salami, Artichoke uye Ricotta Pasta Salad
Westend61/Getty Images3. Mozzarella
Fresh cheese inoita kunge yakaderera mu sodium sezvo isingade kuchembera seyakaoma cheese. Imwe mozzarella itsva (iyo yaunowanzoona muzvidimbu kana mabhora muchitoro chegirosari) ine macalorie 84 chete, magiramu matanhatu emafuta, magiramu mana emafuta akazara uye magiramu matanhatu emapuroteni. Haisi yakanyanya kukwirisa mucalcium pa14 muzana yemazuva ese inokurudzirwa kudya, asi hunhu hwayo hwakaonda hunoumba izvo. (BTW, blue cheese iri pakati pemachizi ane calcium yakawanda, asi ane macalorie akawanda nemafuta.) Mukombe wekota wemozzarella yakaomeswa une nhamba dzakangofanana neunyoro, asi unogona kuzvichengetera mamwe mafuta nemacalorie nekutenga chikamu-skim kana kuderedzwa-mafuta mozzarella.
Kuchichengeta: Fresh mozz icharamba iri mufiriji mumudziyo wemvura inotonhora. Ichagara kwenguva yakareba kana ukashandura mvura zuva nezuva.
Shandisa: Pan Con Tomate uye Mozzarella Bake
Adél Békefi / Getty Mifananidzo4. Feta
Kudya kweMedithera kwaisazokwana pasina zvimedu zvishoma zvechizi yeGreece yakakurumbira. Sechinyakare, feta icurd cheese yakabikwa (ndosaka ine munyu uye inonaka) yakagadzirwa nemukaka wemakwai asi unogonawo kuwana misiyano yemukaka wembudzi kana wemhou pasupermarket. Iyo yakanyanya kuderera-calori kana ichienzaniswa nemamwe machizi pa75 macalorie paawandi imwe. Zvisinei, yakaderera muprotein kupfuura mozz ine magiramu mana chete pakushanda uye yakaenzana maererano nemafuta uye calcium. Tinoda feta pane saladhi, pane deli board pedyo nemiorivhi kana kuti pane muto wakagochwa burger .
Kuchichengeta: Kuti uchengetedze pre-crumbled feta, ingoichengeta mufiriji. Kuchengeta block feta kana feta mubrine kana mvura, zvakakosha kuti ichengetedze yakanyorova kuti irege kuoma. Chengetedza feta mumudziyo usingapindi mhepo mune brine yayo, kana kugadzira mvura yako nemvura nemunyu kana yakaputirwa yakaoma.
Shandisa: Yakabikwa Feta neDill, Caper Berries uye Citrus
Tim UR/Getty Mifananidzo5. Swiss
Ndiyo deli yako sandwich kuti shamwari yepamoyo uye iyo ooey-gooey sarudzo ye fondue . Ichi chizi chakapfava chakagadzirwa nemukaka wemhou chine nutty uye chisina kujeka chinotapira. Ehezve, Swiss ine mukurumbira nemakomba ayo anosaina (meso, kana iwe uri fancy), ayo ari mhedzisiro yecarbon dioxide inoburitswa panguva yekukura. Nekuda kwekuti chizi chakaoma, chakanyanya kukwirira mumafuta nemapuroteni pane machizi matsva pane yedu runyorwa: Mune imwe-ounce inoshumira, Swiss wachi inosvika 108 makorikori, 8 magiramu emafuta (5 akazara), 8 magiramu emapuroteni uye 22 muzana yecalcium yako yezuva nezuva. Mazino ako nemapfupa achakutenda.
Kuchichengeta: Kunyange zvazvo zvisinganyanyi kukosha kuchengeta Swiss cheese mufiriji, firiji pasina mubvunzo ichawedzera hupenyu hwayo hwesherufu. Kuchengeta, kuputira Swiss mumatehwe kana wakisi pepa, wozoifukidza mupurasitiki.
Shandisa: Gruyere uye Swiss Fondue
AlexPro9500/Getty Mifananidzo6. Provolone
Izvi ChiItalian pick is a pulled-curd cheese yakagadzirwa nemukaka wemhou wakazara-mafuta, kunyangwe uchigona kuwana mwenje weprovolone pagirosa rako. Nutritionally, yakafanana chaizvo neSwiss asi ine imwe shoma giramu reprotein paaunzi uye anenge gumi macalorie mashoma. Inonyanya kukoshesa Pizza uye inozadza zvikuru masangweji, wraps uye antipasto ndiro. Provolone yakura kweinenge mwedzi mina isati yarova masherufu, saka yakazara nemunyu wakawanda kupfuura akawanda manyoro uye akapfava cheeses. Onzi imwe ine 10 muzana yesodium yako yezuva nezuva (asi Swiss iine 1 chete).
Kuchichengeta: Kungofanana neSwitzerland, provolone ichagara kwenguva refu yakaputirwa mumatehwe kana wakisi bepa uye kuputira kwepurasitiki. Sezvo iine unyoro-yakadzika, chizi yakaoma, haifaniri kunge yakanyungudutswa, kunyange firiji ichachengetedza maitiro ayo uye kunaka kwenguva refu.
Shandisa: Cheater's White Pizza neBéchamel Sauce
MEDITERRANEAN/Getty Images7. Parmesan
Kunyangwe iwe uchidya imwe ye block Parmesan sesvutugadzike kana kumwaya kota-kapu ye grated Parm pamusoro pemaveggies, haugone kukanganisa. Iyi topper ine munyu inonyanya kudiwa kune yega pasta dish, pizza uye Kesari saladhi, uye inozadza acidic kana hupfumi sosi zvinoyevedza nepunch yemunyu uye tang. Chizi yemukaka wemhou yakaoma, Parmesan ine munyu wakawanda kupfuura mamwe mapikicha edu pa16 muzana yesodium yako yemazuva ese pakushumira, pamwe nemagiramu manomwe emafuta. Kune rumwe rutivi, ine magiramu gumi eprotein uye chete 112 makorikori paaundi. Saka, chero bedzi iwe uchinamatira kune yakakurudzirwa chiyero (uye chete nguva nenguva enda ham), hapana chikonzero chekudikitira.
Kuchichengeta: Putira zvakasimba mubepa rematehwe kana wakisi, wozoiputira mupurasitiki kana foil yealuminium. Izvi zvinodzivirira kubuda kwemhepo, izvo zvinogona kubvisa cheese uye kukora rind.
Shandisa: Zucchini Salad pamwe Lemon uye Parmesan
eravau/Getty Images8. Yakaderedzwa-Mafuta Cheddar
Yakaderedzwa-mafuta cheeses, zvakare akanyorwa seakareruka kana akaderera-mafuta, anogadzirwa nechikamu-skim mukaka, iyo inokuchengetedza iwe mumafuta uye calorie madhipatimendi. Iyo inzira yakanaka yekuita kuti cheese yako igadzirise pasina kukanda zvachose kudya kwako kwakajairika kunze kwehwindo-chero bedzi pasina zvinhu zvisinganzwisisike, mafuta kana imwe munyu yakawedzerwa, manotsi. Cleveland Clinic . Muchidimbu, cheddar inonzi bae. Asi rudzi rwenguva dzose rwakanaka kwazvo mumafuta (tiri kutaura 27 muzana yemafuta ako ezuva nezuva akazara uye 10 magiramu emafuta pakushumira). Enda kune shanduro yechiedza panzvimbo uye iwe uri kutarisa 88 makorikori, 6 magiramu emafuta, 8 magiramu emapuroteni uye 22 muzana yecalcium yako yezuva nezuva pachidimbu chimwe chete. Cheddar inoshamisa pamazai, mabhegi uye nemasangweji ese ari pasi pano-asi basa rinonyanya kukosha mubhuku redu ndipo parinoita kunyungudika kutaridzika mukati. macaroni uye cheese .
Kuchichengeta: Putira cheese mumatehwe kana wakisi pepa, wozoputira mupurasitiki. Kushandisa bepa rekutanga rinobvumira chizi kufema, nepo plastiki yakaputirwa zvakasimba inogona kukurudzira hunyoro hunoendesa kubhakitiriya.
Shandisa: Imwe-Pot Mac uye Cheese
Halfdark/Getty Images9. Mbudzi Chisi
Unoziva here kuti vamwe vanhu vane nguva iri nyore kugaya mukaka wembudzi pane wemombe? Ndizvo nokuti ndizvo yakaderera mu lactose . Iyi ine munyu, inopfuura-tangy nhamba inogona kuita zvakanyanya kupfuura pamusoro pesaladhi (kunyangwe pasina pairi nemacranberries akaomeswa, pecans, sipinachi uye maple vinaigrette zviri nani pane mukomana uyu). Creamy pastas haina-brainer, sezvakaita burgers uye jam-slathered chingwa . Iwe unogona zvakare kubika kana kufry medallions kana mabhora embudzi chizi, kana iwe uchishuvira kumwe kunyaradza chikafu. Iine caloric pa-pari ne feta pamwe nekuwedzera giramu reprotein paawanzi (magiramu mashanu akazara). Inogona kuzvibata pachayo nezvimwe zvatasarudza, nekuda kweiyo ine mwero 6 magiramu emafuta akazara uye yakaderera sodium muzana. Iyo chete con: Chizi chembudzi haina calcium yakawanda semamwe machizi, inongokupa iwe nezve 4 kusvika 8 muzana yezvaunofanira kudya muzuva.
Kuchichengeta: Kana yakapfava kana kuti semi-nyoro, chengeta chizi chembudzi mumudziyo usingapindi mhepo mufiriji. Kana iri semi-hard goat cheese, iputire mubepa rematehwe kana wakisi kutanga, uye foil kana kuputira kwepurasitiki.
Shandisa: Mbudzi Cheese Pasta neSipinachi uye Artichokes
