Ezona ndidi zili-9 zisempilweni zesonka samasi

Umxholo

• 1. IMozzarella
• 2. I-Blue Cheese
• 3. Feta
• 4. I-Cottage Cheese
• 5. IRicotta
• 6. IParmesan
• 7. ISwitzerland
• 8. UCheddar
• 9. Ibhokhwe
• Umgca osezantsi

Itshizi yimveliso yobisi eza kumakhulu ezinto ezahlukeneyo kunye neencasa.

Iveliswa ngokongeza iasidi okanye iintsholongwane kubisi oluvela kwizilwanyana ezahlukeneyo zasefama, emva koko ziguga okanye zilungiswe iindawo eziqinileyo zobisi.

Isondlo kunye nokungcamla itshizi kuxhomekeke kwindlela eveliswa ngayo kunye nokuba luluphi na ubisi olusetyenziswayo.

Abanye abantu banenkxalabo yokuba itshizi ine-fat eninzi, isodiyam kunye neekhalori. Nangona kunjalo, itshizi ikwangumthombo ogqwesileyo weprotein, ikhalsiyam kunye nezinye izakha mzimba.

Ukutya itshizi kunganceda ekunciphiseni ubunzima kunye nokunceda ukuthintela isifo sentliziyo kunye ne-osteoporosis. Oko kwathethi, ezinye iitshizi ziphilile kunabanye.

Nazi i-9 zezona ntlobo zinempilo zeshizi.

1. IMozzarella

IMozzarella yitshizi ethambileyo, emhlophe enomthamo ophezulu wokufuma. Yayivela e-Italiya kwaye ihlala yenziwe nge nyathi yase-Italiya okanye ubisi lweenkomo.

IMozzarella isezantsi kwisodiyam kunye neekhalori kunolunye uninzi lweshizi. I-ounce enye (i-28 grams) ye-mozzarella enamafutha apheleleyo iqulethe ():

• Iikhalori: 85
• Iprotheni: Iigrama ezi-6
• Amafutha: Iigrama ezi-6
• IiCarbs: 1 gram
• Isodium: I-176 mg-7% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Ikhalsiyam: I-14% ye-RDI

IMozzarella ikwanazo neebhaktiriya ezisebenza njengeprobiotic, kubandakanya iintlobo ze Icactobacillus casei kwaye Lactobacillus fermentum (, , ).

Zombini izilwanyana kunye nezifundo zabantu zibonisa ukuba ezi probiotic zinokuphucula impilo yamathumbu, zikhuthaze ukhuseleko, kwaye zilwe nokudumba emzimbeni wakho,,,,).

Olunye uphononongo kubantu abadala abali-1,072 bafumanisa ukuba ukusela ii-ounces eziyi-7 (200 ml) ngemini yobisi olunotyiweyo Lactobacillus fermentum iinyanga ezi-3 zinciphise kakhulu ixesha losulelo lokuphefumla, xa kuthelekiswa nokungasisebenzisi isiselo ().

Ke ngoko, iimveliso zobisi ezinjenge-mozzarella enale probiotic inokuqinisa amajoni akho omzimba kwaye incede ekulweni nosulelo. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

IMozzarella inambitheka kamnandi kwisaladi yeCaprese - eyenziwe ngetumato entsha, ibasil, kunye neviniga yebhalsam- kwaye inokongezwa kwiindlela ezininzi zokupheka.

Isishwankathelo IMozzarella yitshizi ethambileyo esezantsi kwisodiyam kunye neekhalori kunolunye uninzi lweshizi. Ikwanayo neeprobiotic ezinokunyusa amajoni akho omzimba.

2. I-Blue Cheese

I-blue cheese yenziwe ngeenkomo, ibhokhwe, okanye ubisi lweegusha oluye lwaphiliswa kunye neenkcubeko ezivela ekubumbeni IPenicillium ().

Ngokwesiqhelo imhlophe imithambo eluhlaza okwesibhakabhaka okanye engwevu namabala. Isibumbeko esisetyenziselwa ukwenza itshizi eluhlaza okwesibhakabhaka siyinika ivumba elahlukileyo kunye nesibindi, isongo esimnandi.

Itshizi eluhlaza okwesibhakabhaka inesondlo kakhulu kwaye inekhalsiyam eninzi kunezinye iitshizi. I-ounce enye (iigram ezingama-28) zobisi oluhlaza ubisi oluqulathe ():

• Iikhalori: 100
• Iprotheni: Iigrama ezi-6
• Amafutha: 8 iigrem
• IiCarbs: 1 gram
• Isodium: 380 mg - 16% ye-RDI
• Ikhalsiyam: Iipesenti ezingama-33 ze-RDI

Kuba itshizi eluhlaza okwesibhakabhaka iphezulu kwi-calcium, isondlo esifanelekileyo kwimpilo efanelekileyo yethambo, ukongeza kwisidlo sakho kunokunceda ukuthintela imicimbi yezempilo enxulumene nethambo.

Ngapha koko, ukutya ngokwaneleyo i-calcium kunxulunyaniswa nomngcipheko wokuncipha kwamathambo, obangela ukuba amathambo abe buthathaka kwaye aqhekeke (,,).

I-cheese eluhlaza okwesibhakabhaka iyakuthandeka ngaphezu kwe-burgers, i-pizza, kunye neesaladi ezenziwe ngesipinashi, i-nut, kunye nama-apula okanye iipereya.

Isishwankathelo I-cheese eluhlaza okwesibhakabhaka ineemvini ezihlaza okwesibhakabhaka okanye ezimnyama kunye ne-tangy taste. Igcwele ikhalsiyam, inokukhuthaza impilo yamathambo kunye nokunceda ukuthintela i-osteoporosis.

3. Feta

I-Feta yitshizi ethambileyo, enetyiwa, emhlophe evela eGrisi. Ngokwesiqhelo yenziwe ngobisi lweegusha okanye lweebhokhwe. Ubisi lweegusha lunika i-feta incasa ebukhali nebukhali, ngelixa i-feta yebhokhwe ithambile.

Kuba i-feta ipakishwe kwi-brine ukugcina ukutsha, inokuba phezulu kwi-sodium. Nangona kunjalo, ihlala iphantsi kwiikhalori kunolunye uninzi lweshizi.

I-ounce enye (iigram ezingama-28) ze-feta-fat feta cheese zibonelela ():

• Iikhalori: 80
• Iprotheni: Iigrama ezi-6
• Amafutha: 5 iigrem
• IiCarbs: 1 gram
• Isodium: I-370 mg-16% ye-RDI
• Ikhalsiyam: I-10% ye-RDI

I-Feta, njengalo lonke uhlobo lobisi olunamafutha apheleleyo, ibonelela nge-conjugated linoleic acid (CLA), enxulunyaniswa nokuncitshiswa kwamafutha omzimba kunye nokuphuculwa komzimba (,,).

Olunye uphononongo kubantu abadala abangama-40 abatyebe kakhulu lufumanise ukuba ukuthatha i-3.2 yeegram ngosuku lwesongezelelo se-CLA kangangeenyanga ezi-6 kunciphise kakhulu amanqatha omzimba kwaye kuthintele ukutyeba kobunzima beholide, xa kuthelekiswa ne-placebo ().

Ke, ukutya ukutya okuqulethe i-CLA njenge-feta kunokunceda ukuphucula ukwakheka komzimba. Ngapha koko, i-feta kunye nezinye iintlobo zamasi ezenziwe ngobisi lweegusha zihlala zine-CLA engaphezulu kwezinye iitshizi (17, 18).

Nangona kunjalo, uphando lilinganiselwe kwaye lujolise ikakhulu kwizongezelelo zeCLA.

Ukongeza i-feta cheese kukutya okutya, zama ukuyiqhekeza ngaphezulu kweesaladi, ukongeza kumaqanda, okanye ukubetha kwidiphu ukuze utye nemifuno emitsha.

Isishwankathelo I-Feta yitshizi yamaGrike ephezulu kwityuwa kodwa iphantsi kweekhalori kunezinye itshizi. Inokuthi iqulethe ixabiso eliphezulu le-CLA, i-acid e-fatty edibaniswe nokuphuculwa komzimba.

4. I-Cottage Cheese

I-Cottage cheese yintsizi ethambileyo, emhlophe eyenziwe ngamanqatha obisi olungaxutywanga obisi lweenkomo. Kucingelwa ukuba yavela e-United States.

I-Cottage cheese iphezulu kakhulu kwiprotheni kunezinye iitshizi. I-1/2-indebe (i-110-gram) yokukhonza i-cottage cheese enamafutha apheleleyo ibonelela ():

• Iikhalori: 120
• Iprotheni: Iigrama ezili-12
• Amafutha: 7 iigrem
• IiCarbs: Iigrama ezi-3
• Isodium: 500 mg - 21% ye-RDI
• Ikhalsiyam: I-10% ye-RDI

Ekubeni i-cottage cheese iphezulu kwiprotheni kodwa iphantsi kweekhalori, zihlala zicetyiswa ukunciphisa umzimba.

Izifundo ezininzi zibonisa ukuba ukutya ukutya okuneprotein ephezulu njengecottage cheese kunokunyusa iimvakalelo zokugcwala kwaye kuncede ukunciphisa ikhalori iyonke, enokuthi ikhokelele ekulahlekeni kwesisindo (,).

Isifundo kubantu abadala abangama-30 abasempilweni bafumanisa ukuba i-cottage cheese yayigcwalisa nje nge-omelet kunye nokwakhiwa okufanayo kwezondlo (,).

Ke, ukongeza i-cottage cheese ekutyeni kwakho kunokukunceda uzive ugcwele emva kokutya kunye nokunciphisa ikhalori.

Iyakuthanda ukusasazeka okukhulu kwi-toast, ixutywe kwi-smoothies, yongezwa kumaqanda aqhekezayo, okanye isetyenziswe njengesiseko sokudibanisa.

Isishwankathelo I-Cottage cheese yitshizi entsha, e-clumpy elayishwe ngeprotheni. Ukongeza i-cottage cheese ekudleni kwakho kunokukunceda uhlale ugcwele kwaye kunokunceda ukunciphisa umzimba.

5. IRicotta

URicotta sisi waseTaliyane owenziwe ngamanzi asezantsi enkomo, ibhokhwe, iigusha, okanye ubisi lwenyathi lwamanzi ase-Italiya ashiyekileyo ekwenzeni ezinye itshizi. I-Ricotta ine-creamy texture kwaye ihlala ichazwa njengenguqu elula ye-cottage cheese.

Ikomityi ye-1/2 (124-gram) yokuhambisa i-ricotta yobisi olupheleleyo iqulethe ():

• Iikhalori: 180
• Iprotheni: Iigrama ezili-12
• Amafutha: Iigrama ezili-12
• IiCarbs: 8 iigrem
• Isodium: I-300 mg-13% ye-RDI
• Ikhalsiyam: I-20% ye-RDI

Iprotein ekwi-ricotta cheese ubukhulu becala yi-whey, iprotein yobisi enazo zonke ii-amino acid eziyimfuneko ekufuneka abantu bazifumane ekutyeni ().

I-Whey ifunxwa ngokulula kwaye inokukhuthaza ukukhula kwezihlunu, ukunceda ukunciphisa uxinzelelo lwegazi, kunye nokunciphisa amanqanaba aphezulu e-cholesterol (,,).

Olunye uphononongo kubantu abadala abangama-70 abafumene ukutyeba kakhulu bafumanisa ukuba ukuthatha i-54 yeeprotheyini ze-Whey ngosuku ngemini ye-12 yehlise uxinzelelo lwegazi nge-4% xa kuthelekiswa namanqanaba esiseko. Nangona kunjalo, olu phononongo lujolise kwizongezelelo ze-whey endaweni ye-whey evela kukutya okuvelisa ubisi ().

Ngelixa i-ricotta inokubonelela ngezibonelelo ezifanayo, uphando oluthe kratya kwi-Whey evela kukutya okupheleleyo luyafuneka.

IRicotta itshizi inencasa emnandi kwiisaladi, amaqanda aqhekeziweyo, ipasta kunye nelasagna. Ingasetyenziselwa njengesiseko sokudibanisa i-creamy okanye isetyenziswe ngeziqhamo kwi-snack-and-salty snack.

Isishwankathelo I-Ricotta yitshizi emhlophe, emhlophe egcwele iiprotein. I-whey ekumgangatho ophezulu efumaneka kwi-ricotta inokukhuthaza ukukhula kwemisipha kunye nokunceda ukunciphisa uxinzelelo lwegazi.

6. IParmesan

I-Parmesan yinto enzima, ishizi ekhulile enobumba obunobumba kunye neetyuwa, i-nutty flavour. Yenziwe kubisi lweenkomo oluhlaza, olungasetyenziswanga olugqibe ubuncinci iinyanga ezili-12 ukubulala iintsholongwane ezinobungozi kunye nokuvelisa incasa entsonkothileyo (27).

Imveliso yokugqibela ilayishwe ngezondlo. I-ounce enye (iigram ezingama-28) zeshizi yeParmesan zibonelela ():

• Iikhalori: 110
• Iprotheni: Iigrama ezili-10
• Amafutha: 7 iigrem
• IiCarbs: Iigrama ezi-3
• Isodium: 330 mg-14% ye-RDI
• Ikhalsiyam: Iipesenti ezingama-34 ze-RDI

I-ounce enye (i-28-gram) ekhonzayo ikwaqulathe kufutshane ne-30% ye-RDI yephosphorus ().

Kuba iParmesan ityebile kwi-calcium kunye ne-phosphorus-izakhamzimba ezidlala indima ekwakheni amathambo- inokukhuthaza impilo yethambo (,).

Olunye uphononongo kubantu abadala abangama-5 000 baseKorea abasempilweni bafumanisa ukuba ukutya okuphezulu kokutya kwe-calcium kunye ne-phosphorus kunxulunyaniswa kakhulu nokuqina kwethambo kwiindawo ezithile zomzimba-kubandakanya ibhinqa, elona thambo lomntu lide ().

Okokugqibela, ekubeni indala ixesha elide, iParmesan iphantsi kakhulu kwi-lactose kwaye ihlala inyamezelwa ngabantu abaninzi abanonyamezelo lwe-lactose ().

I-Parmesan egayiweyo inokongezwa kwiipasta kunye nee-pizza. Unokuyifefa kumaqanda okanye usasaze izilayi kwibhodi yesonka esineziqhamo kunye namandongomane.

Isishwankathelo I-Parmesan yitshizi ephantsi ye-lactose ephezulu kwi-calcium kunye ne-phosphorus, enokukhuthaza impilo yethambo.

7. ISwitzerland

Njengoko igama libonisa, itshizi yaseSwitzerland yavela eSwitzerland. Esi sisi esisiqingatha esiqinileyo siqhele ukwenziwa kubisi lwenkomo kwaye sibonisa ubumnandi obunencasa.

Imingxunya yayo yokutyikitya yenziwa ziibhaktheriya ezikhupha iigesi ngexesha lenkqubo yokubila.

I-ounce enye (i-28 g) yetshizi yaseSwitzerland eyenziwe ngobisi olupheleleyo iqulethe ():

• Iikhalori: 111
• Iprotheni: 8 iigrem
• Amafutha: 9 iigram
• IiCarbs: ngaphantsi kwe-1 gram
• Isodium: I-53 mg-2% ye-RDI
• Ikhalsiyam: Iipesenti ezingama-25 ze-RDI

Kuba isezantsi kwisodium kunye namanqatha kunezinye iitshizi, itshizi yaseSwitzerland ihlala icetyiswa kuye nakubani na ofuna ukujonga ityuwa okanye ukutya okunamafutha, njengabantu abanexinzelelo lwegazi ().

Ngaphezulu, uphando lubonisa ukuba itshizi yaseSwitzerland ibamba iikhompawundi ezahlukeneyo ezithintela i-enzyme eguqula i-angiotensin (ACE) (, 33).

I-ACE icutha imithambo yegazi kwaye inyuse uxinzelelo lwegazi emzimbeni wakho-ke iikhompawundi ezinokuyithintela inokunceda ukunciphisa uxinzelelo lwegazi (, 33).

Oko kwathiwa, uninzi lwezifundo kwiziphumo zeshizi yaseSwitzerland kuxinzelelo lwegazi ziye zabekelwa bucala ukuvavanya iityhubhu. Uphando lomntu luyafuneka.

Ukudibanisa itshizi yaseSwitzerland kukutya okutyayo, ungayitya ngesiqhamo okanye uyongeze kwiisendwitshi, kwiibhaki zeqanda, kwiiburger, nakwisuphu yetswele yeFrance.

Isishwankathelo I-cheese yaseSwitzerland inamafutha angaphantsi kunye ne-sodium kunezinye ezininzi iitshizi kwaye inika izixhobo ezinokukunceda ukunciphisa uxinzelelo lwegazi. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

8. UCheddar

I-Cheddar yitshizi eyomileyo eyomileyo evela eNgilane.

Yenziwe ngobisi lwenkomo esele lukhulile iinyanga ezininzi, inokuba mhlophe, imhlophe, okanye tyheli. I-flavour ye-cheddar ixhomekeke kwiintlobo ezahlukeneyo, ukusuka kubumnene ukuya kutshanje.

I-ounce enye (i-28 gram) yobisi olupheleleyo lwe-cheddar iqulethe ():

• Iikhalori: 115
• Iprotheni: 7 iigrem
• Amafutha: 9 iigram
• IiCarbs: 1 gram
• Isodium: I-180 mg-8% ye-RDI
• Ikhalsiyam: I-20% ye-RDI

Ukongeza ekubeni sisityebi kwiprotein kunye ne-calcium, i-cheddar ngumthombo olungileyo we-vitamin K-ngakumbi i-vitamin K2 ().

I-Vitamin K ibalulekile kwintliziyo nakwithambo. Ithintela ikhalsiyam ekubeni ifakwe kwiindonga zemithambo yakho kunye nemithambo ().

Amanqanaba e-vitamin K angonelanga anokubangela ukwakhiwa kwe-calcium, ukuthintela ukuhamba kwegazi kunye nokukhokelela kumngcipheko okhulayo wokuvaleka kunye nesifo sentliziyo (,,).

Ukuthintela iidipozithi zekhalsiyam, kubalulekile ukufumana ivithamin K eyaneleyo ekutyeni. Njengoko i-K2 evela ekutyeni kwezilwanyana ifunxeka ngcono kune-K1 efumaneka kwizityalo, i-K2 ingabaluleka kakhulu ekuthinteleni isifo sentliziyo ().

Ngapha koko, olunye uphononongo kubantu abadala abangaphezu kwe-16,000 ababhinqileyo badibanisa i-vitamin K2 ephezulu kumngcipheko ophantsi wokuba nesifo sentliziyo ngaphezulu kweminyaka esi-8 ().

Ukutya i-cheddar yenye yeendlela zokwandisa i-vitamin K2 yakho. Ungayongeza kwiipleyiti ze-charcuterie, izitya zemifuno, iiburger, kunye namaqanda.

Isishwankathelo I-Cheddar ityebile kwi-vitamin K2, isondlo esivimbela i-calcium ekwakheni kwimithambo yakho kunye nemithambo. Ukufumana ngokwaneleyo i-K2 kunokunciphisa umngcipheko wesifo sentliziyo.

9. Ibhokhwe

Isonka samasi sebhokhwe, esikwabizwa ngokuba yi-chèvre, sisi tangy, itshizi ethambileyo eyenziwe ngobisi lwebhokhwe.

Itholakala kwiindidi ezininzi, kubandakanywa izigodo ezisasazekayo, i-crumbles, kunye neentlobo ezenziwe ukuba zifane neBrie.

Ishizi yebhokhwe inesondlo kakhulu, ine-ounce enye (28 grams) ukubonelela ():

• Iikhalori: 75
• Iprotheni: 5 iigrem
• Amafutha: Iigrama ezi-6
• IiCarbs: 0 iigramu
• Isodium: I-130 mg-6% ye-RDI
• Ikhalsiyam: I-4% ye-RDI

Ukongeza, ubisi lweebhokhwe lunamafutha acid aphakathi nangaphezulu kunobisi lwenkomo. Ezi ntlobo zamafutha zithathwa ngokukhawuleza emzimbeni wakho kwaye mancinci amathuba okuba zigcinwe njengamafutha ().

Ngapha koko, itshizi yebhokhwe kunokuba lula kwabanye abantu ukuba bayetyise kun itshizi eyenziwe ngobisi lwenkomo. Oku kunokuba ngenxa yokuba ubisi lweebhokhwe lusezantsi kwi-lactose kwaye ineeproteni ezahlukeneyo.

Ngokukodwa, itshizi yebhokhwe iqulethe i-A2 casein, enokuthi ibe nokudumba okuncinci kwaye kunqabile ukuba kubangele ukungonwabi kokugaya ukutya kune-A1 casein efumaneka kubisi lwenkomo (,).

I-cheese yebhokhwe ephosiweyo ingongezwa kwiisaladi, ii-pizza kunye namaqanda. Ngaphezulu, itshizi yebhokhwe ebhixeshiweyo yenza idiphu emnandi yeziqhamo okanye imifuno.

Isishwankathelo Isonka samasi seebhokhwe sisezantsi kwi-lactose kwaye sineeprotein ezinokucoleka ngokulula kunezo zitshizi zobisi lwenkomo.

Umgca osezantsi

Itshizi yimveliso yobisi edliwe ngokubanzi.

Uninzi lweentshizi ngumthombo olungileyo weprotein kunye ne-calcium, kwaye ezinye zibonelela ngezibonelelo ezongezelelweyo zezempilo. Ngokukodwa, iitshizi ezithile zinokubonelela ngezondlo ezikhuthaza impilo yesisu, ukunceda ukunciphisa umzimba, ukuphucula impilo yethambo, kunye nokunciphisa umngcipheko wesifo sentliziyo.

Nangona kunjalo, njengoko ezinye iitshizi zinokuphakama kwi-sodium kunye / okanye kumanqatha, kusafanelekile ukugcina iliso ekutyeni kwakho.

Ngokubanzi, ishizi inokuba sisongezo sesondlo kukutya okusempilweni, okunesondlo.