Iwo mapfumbamwe ane hutano hwakanyanya

Zvemukati

• 1. Mozzarella
• 2. Blue Cheese
• 3. Feta
• 4. Cottage Cheese
• 5. Ricotta
• 6. Parmesan
• 7. Swiss
• 8. Cheddar
• 9. Mbudzi
• Icho Chinokosha

Cheese chigadzirwa chemukaka chinouya mumazana ezvinyorwa zvakasiyana uye zvinwiwa.

Iyo inogadzirwa nekuwedzera acid kana mabhakitiriya kumukaka kubva kune dzakasiyana mhuka dzemapurazi, zvadaro kuchembera kana kugadzirisa zvikamu zvakaomarara zvemukaka.

Chikafu uye kuravira kwechizi zvinoenderana nekuti inogadzirwa sei uye nemukaka upi unoshandiswa.

Vamwe vanhu vanonetseka kuti chizi yakakwira mumafuta, sodium, uye macalorie. Nekudaro, chizi zvakare yakakosha sosi yeprotein, calcium, uye nezvimwe zvinovaka muviri.

Kudya chizi kunogona kutobatsira kuonda uye kubatsira kudzivirira chirwere chemwoyo uye osteoporosis. Izvo zvakati, mamwe machizi ane hutano kupfuura mamwe.

Heano mapfumbamwe emhando dzakanakisa dzesizi.

1. Mozzarella

Mozzarella inotapira, chena chizi ine hunyoro hwakanyanya zvemukati. Yakatangira muItari uye inowanzo gadzirwa kubva kuItari nyati kana mukaka wemombe.

Mozzarella yakaderera mune sodium uye macalorie kupfuura mamwe akawanda machizi. Rimwe ounce (28 gramu) yemafuta akazara mozzarella rine ():

• Makorori: 85
• Mapuroteni: 6 magiramu
• Mafuta: 6 magiramu
• Carbs: 1 gramu
• Sodium: 176 mg - 7% yeReferensi Yekudyiwa Kwezuva Nezuva (RDI)
• Calcium: 14% yeiyo RDI

Mozzarella zvakare ine mabhakitiriya anoita seprobiotic, kusanganisira maronda e Lactobacillus casei uye Lactobacillus fermentum (, , ).

Zvese mhuka uye zvidzidzo zvevanhu zvinoratidza kuti aya maprobiotic anogona kusimudzira hutano hwematumbo, kukurudzira hutachiona, uye kurwisa kuzvimba mumuviri wako (,,,).

Imwe ongororo muvanhu vakuru ve1,072 vakawana kuti kunwa maoice manomwe (200 ml) pazuva remukaka wakaviriswa une Lactobacillus fermentum kwemwedzi mitatu zvakanyanya kuderedzwa nguva yehutachiona hwehutachiona, zvichienzaniswa nekusadya chinwiwa ().

Naizvozvo, zvigadzirwa zvemukaka senge mozzarella ine iyi probiotic inogona kusimbisa immune system yako uye kubatsira kurwisa hutachiona. Zvisinei, kumwe kutsvagurudza kunodiwa.

Mozzarella inonaka inonaka muCaprese saladi - inogadzirwa nemadomasi matsva, basil, uye bharisamu vhiniga - uye inogona zvakare kuwedzerwa kune akawanda mapheka.

Pfupiso Mozzarella chizi chinyoro chakaderera mune sodium uye macalorie kupfuura mamwe akawanda machizi. Iinewo mapurobioti anogona kusimudzira immune system yako.

2. Blue Cheese

Blue cheese inogadzirwa nemombe, mbudzi, kana mukaka wemakwai wakaporeswa netsika kubva muforoma Penicillium ().

Inowanzo chena nebhuruu kana grey mutsinga uye mavara. Iyo furu yakashandiswa kugadzira bhuruu bhudzi inoipa hunhu hwakasiyana uye hwakashinga, tangy kuravira.

Bhuruu bhuruu ine hutano chaizvo uye inozvirumbidza yakawandisa calcium kupfuura mamwe akawanda machizi. Rimwe ounce (28 gramu) yemukaka wakazara-bhuruu chizi ine ():

• Makorori: 100
• Mapuroteni: 6 magiramu
• Mafuta: 8 magiramu
• Carbs: 1 gramu
• Sodium: 380 mg - 16% yeiyo RDI
• Calcium: 33% yeiyo RDI

Sezvo bhuruu bhuruu iine calcium yakawanda, zvinovaka muviri zvinodiwa kuti uve nehutano hwakanaka hwemapfupa, uchizviwedzera kuchikafu chako zvinogona kubatsira kudzivirira nyaya dzehutano dzine chekuita nefupa.

Muchokwadi, kudya kwakakwana kwecalcium kwakabatana nenjodzi yakadzikira ye osteoporosis, iyo inokonzeresa mapfupa kushaya simba uye kupwanya (,,).

Bhuruu bhuru inonaka kwazvo pamusoro pemabhegi, ma piza, uye masaradhi akagadzirwa nesipinashi, nzungu, nemaapuro kana mapere.

Pfupiso Bhuruu bhuruu ine yakasarudzika bhuruu kana grey mutsinga uye tangy kuravira. Yakazara necalcium, inogona kusimudzira hutano hwepfupa uye kubatsira kudzivirira osteoporosis.

3. Feta

Feta inotapira, ine munyu, chena chizi inotangira kuGreek. Inowanzo gadzirwa nemukaka wemakwai kana wembudzi. Mukaka wemakwai unopa feta kunonaka uye kwakapinza, nepo mbudzi iri feta.

Sezvo feta yakarongedzwa mu brine kuchengetedza kutsva, inogona kuve yakakwira mune sodium. Nekudaro, inowanzo kudzikira mumacalorie kupfuura mamwe akawanda cheeses.

Imwe ounce (28 gramu) yemafuta akazara feta cheese inopa ():

• Makorori: 80
• Mapuroteni: 6 magiramu
• Mafuta: 5 magiramu
• Carbs: 1 gramu
• Sodium: 370 mg - 16% yeiyo RDI
• Calcium: 10% yeiyo RDI

Feta, senge zvese zvine mafuta emukaka, inopa conjugated linoleic acid (CLA), iyo inosanganisirwa nekuderedzwa kwemafuta emuviri uye nekuvandudzwa kwemuviri (,,).

Imwe ongororo muvanhu makumi mana vakafutisa vanhu vakawonekwa kuti kutora 3.2 gramu pazuva reCLA yekuwedzera kwemwedzi mitanhatu kwakadzikira zvakanyanya mafuta emuviri uye kwakadzivirira kuwedzera kwezororo, zvichienzaniswa ne placebo ().

Nekudaro, kudya kweCLA-zvine chikafu senge feta kunogona kubatsira kuvandudza kuumbwa kwemuviri. Muchokwadi, feta uye mamwe machizi akagadzirwa kubva mumukaka wemakwai kazhinji ane CLA yakawanda kupfuura mamwe machizi (17, 18).

Nekudaro, kutsvagisa kushoma uye kwakanyanya kutarisana neCLA zvinowedzera.

Kuti uwedzere feta cheese kuchikafu chako, edza kuchimonyorodza pamusoro pemasaladhi, uchiwedzera kune mazai, kana kuchirovera mudhibhu kuti udye nemiriwo mitsva.

Pfupiso Feta chiGreek chizi chakakwirira mumunyu asi chakaderera mumacalorie kupfuura mamwe machizi. Inogona zvakare kunge iine huwandu hwakawanda hweCLA, fatty acid yakabatana nekuvandudzwa kwemuviri.

4. Cottage Cheese

Cottage chizi chinyoro, chena chizi yakagadzirwa kubva pakasununguka makaka emukaka wemombe. Inofungidzirwa kuti yakatanga muUnited States.

Cottage cheese yakanyanya kukwirira mupuroteni kupfuura mamwe machizi. Iyo 1/2-mukombe (110-gramu) inoshumira yakazara-mafuta cottage cheese inopa ():

• Makorori: 120
• Mapuroteni: 12 magiramu
• Mafuta: 7 magiramu
• Carbs: 3 magiramu
• Sodium: 500 mg - 21% yeiyo RDI
• Calcium: 10% yeiyo RDI

Sezvo kottage chizi iine mapuroteni mazhinji asi mashoma mumakhalori, inowanzo kukurudzirwa kuonda.

Ongororo dzinoverengeka dzinoratidza kuti kudya kwepamusoro-protein chikafu senge kottage chizi kunogona kuwedzera manzwiro ekuzara uye kubatsira kudzikisa kwakawanda koriori yekudyiwa, iyo inozotungamira mukudzikira kuonda (,).

Chidzidzo muvanhu vakuru makumi matatu vakagwinya vakawana kuti kottage chizi yaingo zadza se omelette ine yakafanana zvinovaka muviri (,).

Nekudaro, kuwedzera kottage chizi kuchikafu chako kunogona kukubatsira kuti unzwe kuzara mushure mekudya uye kudzikisa yako calorie yaunodya.

Iyo inofarira yakakura kupararira pachigunwe, chakasanganiswa kuita smoothies, chakawedzerwa kumazai akapwanyika, kana kushandiswa sehwaro hwekunyudza.

Pfupiso Cottage cheese chitsva, clumpy cheese inotakurwa nemapuroteni. Kuwedzera kottage chizi kuchikafu chako kunogona kubatsira kuti ugare wakazara uye kunogona kubatsira kuonda.

5. Ricotta

Ricotta chizi cheItaly chakagadzirwa kubva kunzvimbo dzemvura dzemombe, mbudzi, hwai, kana mukaka wenyati wemvura weItari wakasara kubva mukugadzira mamwe machizi. Ricotta ine hunyoro uye inowanzo rondedzerwa seyakareruka vhezheni yekottage chizi.

Iyo 1/2-mukombe (124-gramu) inoshumirwa yemukaka wakazara ricotta rine ():

• Makorori: 180
• Mapuroteni: 12 magiramu
• Mafuta: 12 magiramu
• Carbs: 8 magiramu
• Sodium: 300 mg - 13% yeiyo RDI
• Calcium: 20% yeiyo RDI

Protein iri muRicotta chizi inonyanya kuita whey, protein yemukaka ine zvese zvakakosha amino acids izvo vanhu zvavanoda kuwana kubva kuchikafu ().

Whey inobatwa nyore uye inogona kusimudzira kukura kwemhasuru, kubatsira kudzikisa kukwira kweropa, uye kuderedza yakakwira cholesterol mazinga (,,).

Chimwe chidzidzo muvanhu vakuru makumi manomwe vakawandisa vakawana kuti kutora magiramu makumi mashanu emakumi mapfumbamwe epuroteni pazuva pazuva kwemavhiki gumi nemaviri kwakadzora systolic yeropa ne4% zvichienzaniswa nematanho ekutanga. Nekudaro, chidzidzo ichi chakanangana ne whey zvinowedzera panzvimbo pe Whey kubva kune zvekudya zvemukaka ().

Nepo ricotta inogona kupa zvakafanana mabhenefiti, kumwe kutsvagisa kwe Whey kubva kuzvikafu zvese kunodiwa.

Ricotta chizi inonaka zvinonaka mumashizha, mazai akachekwa, pasita uye lasagna. Inogona zvakare kushandiswa sehwaro hwemadhipiti ane ruomba kana kushandirwa nemichero yechingwa chinotapira uye chine munyu.

Pfupiso Ricotta inotapira, chena chizi yakatakurwa nemapuroteni. Iyo yepamusoro-vhiri vhiri inowanikwa mu ricotta inogona kukurudzira mhasuru kukura uye kubatsira kudzikisa BP.

6. Parmesan

Parmesan yakaoma, yekare chezi ine gritty mameseji uye ine munyu, nutty kuravira. Yakagadzirwa kubva pamukaka wemombe wakasvibirira, usina kunamwa wakakwegura kwemwedzi ingangosvika gumi nemaviri kuuraya hutachiona hunokuvadza uye kugadzira huturu hwakaoma kunzwisisa (27).

Chigadzirwa chekupedzisira chinotakurwa nezvinovaka muviri. Rimwe ounce (28 gramu) yeParmesan cheese inopa ():

• Makorori: 110
• Mapuroteni: 10 magiramu
• Mafuta: 7 magiramu
• Carbs: 3 magiramu
• Sodium: 330 mg - 14% yeiyo RDI
• Calcium: 34% yeiyo RDI

1-ounce (28-gramu) inoshanda zvakare ine padyo ne30% yeiyo RDI yephosphorus ().

Sezvo Parmesan yakafuma mune zvese calcium nephosphorus - zvinovaka muviri zvinoita basa mukuumbwa kwemapfupa - zvinogona kukurudzira hutano hwemapfupa (,).

Imwe ongororo mune vangangoita zviuru zvishanu vane hutano vanhu vakuru vekuKorea vakaona kuti kudya kwakanyanya kudya kwecalcium uye phosphorus kwaive kwakabatana zvakanyanya nekufema kwemapfupa mune mamwe mativi emuviri - kusanganisira iyo femur, iro rakareba pfupa revanhu ().

Chekupedzisira, sezvo yachembera kwenguva yakareba, Parmesan yakanyanya kuderera mu lactose uye inogona kazhinji kushivirirwa nevanhu vazhinji vane lactose kusagadzikana ().

Grated Parmesan inogona kuwedzerwa kune pastas uye piza. Iwe unogona zvakare kuimwaya pamazai kana kutambanudza zvimedu pabhodhi rechizi nemichero nenzungu.

Pfupiso Parmesan ishoma-lactose chizi iyo ine calcium yakawanda uye phosphorus, iyo inogona kukurudzira hutano hwemabhonzo.

7. Swiss

Seizvo zita rinoratidza, Swiss chizi yakatanga muSwitzerland. Iyi semi-yakaoma chizi inowanzo gadzirwa kubva mumukaka wemombe uye inoratidzira yakapfava, nutty kuravira.

Makomba ayo siginecha anoumbwa nehutachiona hunoburitsa magasi panguva yekuvira.

Imwe ounce (28 gramu) yeSwitzerland chizi yakagadzirwa kubva mukaka wakazara une ():

• Makorori: 111
• Mapuroteni: 8 magiramu
• Mafuta: 9 magiramu
• Carbs: isingasviki 1 gramu
• Sodium: 53 mg - 2% yeiyo RDI
• Calcium: 25% yeiyo RDI

Sezvo iri yakaderera mune sodium nemafuta kupfuura mamwe akawanda machizi, Swiss chizi inowanzo kukurudzirwa kune chero munhu anoda kuongorora munyu wavo kana kudya kwemafuta, senge vanhu vane BP ().

Zvakare, tsvagiridzo inoratidza kuti Swiss chizi inogadzira akasiyana macomputer anodzivisa angiotensin-inoshandura enzyme (ACE) (, 33).

ACE inoderedza tsinga dzeropa uye inokwidza kuwedzera kweropa mumuviri wako - saka makomputa anoimisa inogona kubatsira kudzikisa BP (, ​​33).

Izvo zvakati, ongororo zhinji pamusoro pemhedzisiro yeSwiss cheese macompound pane kuwedzerwa kweropa dzakasarudzika kuyedza machubhu. Kutsvaga kwevanhu kunodiwa.

Kuti ubatanidze Swiss chizi mune chako chikafu, unogona kuchidya nemichero kana kuwedzera kune sandwiches, mazai ekubheka, burger, uye French hanyanisi sosi.

Pfupiso Swiss chizi ine mashoma mafuta uye sodium kupfuura mamwe akawanda machizi uye inopa macompound anogona kubatsira kudzikisa BP. Zvisinei, kumwe kutsvagurudza kunodiwa.

8. Cheddar

Cheddar inozivikanwa zvakanyanya semi-yakaoma chizi kubva kuEngland.

Yakagadzirwa kubva mumukaka wemombe uyo wakura kwemwedzi yakati wandei, inogona kuve chena, isina kuchena, kana yero. Iko kuravira kwecheddar kunoenderana nemhando dzakasiyana siyana, kubva pakapfava kusvika pakuwedzera kwakapinza.

Rimwe ounce (28 gramu) yemukaka wakazara-cheddar rine ():

• Makorori: 115
• Mapuroteni: 7 magiramu
• Mafuta: 9 magiramu
• Carbs: 1 gramu
• Sodium: 180 mg - 8% yeiyo RDI
• Calcium: 20% yeiyo RDI

Kunze kwekuve mupfumi muprotein uye calcium, cheddar yakanaka sosi vhitamini K - kunyanya vhitamini K2 ().

Vitamin K yakakosha kune hutano hwemoyo nemapfupa. Iyo inodzivirira calcium kubva pakuiswa mumadziro etsinga dzako uye tsinga ().

Kusakwana kwevhitamini K mazinga kunogona kukonzera calcium kuvaka, kudzivirira ropa kuyerera uye kutungamira kune yakawedzera njodzi yekuvhara uye chirwere chemwoyo (,,).

Kuti udzivirire macalcium deposits, zvakakosha kuti uwane zvakakwana vitamini K kubva muzvikafu. Sezvo K2 kubva kune zvekudya zvemhuka iri nani kunyura kupfuura K1 inowanikwa mune zvirimwa, K2 inogona kunyanya kukosha kudzivirira chirwere chemwoyo ().

Muchokwadi, kumwe kuongorora kwakaitwa mukati mevanhu vakuru vanopfuura zviuru gumi nezvitanhatu kwakabatana vhitamini K2 yakawanda kunwa panjodzi yakaderera yekuva nechirwere chemoyo pamusoro pemakore masere ().

Kudya cheddar imwe nzira yekuwedzera yako vitamini K2 kutora. Iwe unogona kuiwedzera kune charcuterie mahwendefa, miriwo ndiro, burger, uye mazai.

Pfupiso Cheddar yakafuma muvhitamini K2, chikafu chinodzivirira calcium kubva pakuvaka mune yako arteri uye mutsinga. Kuwana K2 yakakwana kunogona kudzikisa njodzi yako yechirwere chemwoyo.

9. Mbudzi

Mbudzi chizi, inozivikanwawo sechivre, iri tangy, chizi yakapfava inogadzirwa nemukaka wembudzi.

Inowanikwa mune akati wandei mafomu, anosanganisira akapararira matanda, anoputsika, uye mhando dzakagadzirwa kuti dzifanane neBrie.

Mbudzi chizi ine hutano hwakanyanya, iine 1 ounce (28 gramu) ichipa ():

• Makorori: 75
• Mapuroteni: 5 magiramu
• Mafuta: 6 magiramu
• Carbs: 0 magiramu
• Sodium: 130 mg - 6% yeiyo RDI
• Calcium: 4% yeiyo RDI

Uyezve, mukaka wembudzi une yakawanda yepakati-cheni mafuta acids kupfuura mukaka wemombe. Aya marudzi emafuta anokurumidza kupinzwa mumuviri wako uye kashoma kuti achengetwe semafuta ().

Uyezve, chizi yembudzi inogona kuve nyore kune vamwe vanhu kugaya pane chizi inogadzirwa nemukaka wemombe. Izvi zvinogona kunge zviri nekuti mukaka wembudzi wakadzikira mu lactose uye une mapuroteni akasiyana.

Kunyanya, mbudzi chizi ine A2 kasino, iyo inogona kunge isinganyanye kuzvimba uye isinganyanye kukonzera kusagadzikana kwekugaya kupfuura iyo A1 kasiniin inowanikwa mumukaka wemombe (,).

Kugumburwa kwembudzi chizi kunogona kuwedzerwa kuma saladi, ma piza, uye mazai. Zvakare, wakarohwa mbudzi chizi unogadzira dhadha inonaka yemichero kana miriwo.

Pfupiso Mbudzi chizi yakaderera mu lactose uye ine mapuroteni anogona kunge ari nyore kugayiwa kupfuura aya ari mumukaka kubva mumukaka wemombe.

Icho Chinokosha

Cheese chigadzirwa chemukaka chakanyanya kudyiwa.

Mazhinji machizi manyuko akanaka epuroteni uye calcium, uye mamwe anopa mamwe mabhenefiti ehutano. Kunyanya, mamwe machizi anogona kupa zvinovaka muviri izvo zvinokurudzira gut hutano, kubatsira kurasikirwa uremu, kugadzirisa mapfupa hutano, uye kudzikisa njodzi yako yechirwere chemoyo.

Nekudaro, sezvo imwe chizi inogona kuve yakakwira mune sodium uye / kana mafuta, zvichiri kufanira kuchengetedza ziso pane zvaunodya.

Pakazara, chizi inogona kuve yekuwedzera kunovaka kune hutano, hwakaringana chikafu.