Ndi zinthu zochepa zomwe zimapangitsa mitima yathu (ndi matumbo) kuyimba momwemo tchizi . Ngakhale kuti ndi gwero lalikulu la calcium ndi mapuloteni , mitundu ina ikhoza kukhala yochuluka kwambiri mu mafuta odzaza, sodium ndi cholesterol. The American Heart Association amalimbikitsa kuti akuluakulu azikhala ndi magawo awiri kapena atatu patsiku a mkaka wopanda mafuta kapena mafuta ochepa (makamaka omwe alibe mafuta opitilira 3 magalamu ndi 2 magalamu amafuta okhathamira pa ounce). Kotero, kuti tchizi kupanga kudula? Werengani kuti mudziwe.
Ubwino Wakudya Tchizi pa Thanzi
Mukudziwa kale kuti tchizi ndi gwero lalikulu la calcium ndi mapuloteni, chifukwa amapangidwa kuchokera ku mkaka. Koma chakudya chotonthoza cha quintessential chilinso ndi zinthu zina zobisika:
- Phunziro mu British Journal of Nutrition anapeza kuti kudya ma ounces awiri a tchizi patsiku kungachepetse chiopsezo cha matenda a mtima ndi 18 peresenti. Kuphatikiza apo, kudya ngakhale theka la ola limodzi patsiku kumatha kuchepetsa chiopsezo cha sitiroko ndi 13 peresenti. Ochita kafukufuku adawonetsa izi mpaka kukhala ndi vitamini ndi mchere wa tchizi, womwe uli ndi potaziyamu, magnesium, vitamini B-12 ndi riboflavin.
- Tchizi amathanso kuchepetsa chiopsezo cha matenda a shuga a 2, malinga ndi a American Journal of Clinical Nutrition . Izi ndichifukwa chamafuta ake amfupi ndi unyolo wa calcium, zomwe zimawonjezera kutulutsa kwa insulin.
- Tchizi ndi gwero lalikulu la mavitamini A ndi B-12 ndi phosphorous, akuti Harvard School of Public Health .
- Tchizi wopangidwa kuchokera ku mkaka wa 100 peresenti ya nyama zodyetsedwa ndi udzu (kaya ndi nkhosa, ng'ombe kapena mbuzi) ndizomwe zimakhala ndi zakudya zambiri ndipo zimakhala ndi zakudya zambiri. omega-3 fatty acids ndi vitamini K-2 .
- Tchizi ungathandizenso kuteteza mano anu ku mabowo, akutero a Chidanishi Karger kuphunzira . Pamapeto pa kafukufuku wazaka zitatu, ofufuza adapeza kuti ana ochulukirapo amakhalabe opanda zingwe pomwe amamwa mkaka wopitilira muyeso kuposa omwe amadya pang'ono.
- Tchizi zasonyezedwanso kuti zimathandiza kuchepetsa thupi, kuchepetsa kuthamanga kwa magazi, kupewa matenda osteoporosis komanso kuchepetsa chiopsezo cha amayi apakati cha preeclampsia.
Ngakhale kuti ikhoza kukhala ndi mafuta ambiri ndi sodium, pali tchizi zambiri kumbali yowonda yomwe ili ndi magawo ofanana okoma komanso opatsa thanzi. Komabe, timathandizira kumwa tchizi chilichonse chomwe chimasangalatsidwa pang'ono. Nawa zokonda zathu zisanu ndi zinayi.
Zithunzi za LauriPatterson/Getty1. Cottage Tchizi
Osagogoda: Ndi kupitako akamwe zoziziritsa kukhosi wathanzi pa chifukwa. Kapu imodzi ya tchizi ya kanyumba imakhala ndi magalamu 13 a mapuloteni, 5 magalamu amafuta (2 okhawo ndi okhuta) ndi 9 peresenti ya calcium yanu ya tsiku ndi tsiku. Ndipo mutha kusankha tchizi wopanda mafuta, ngati mukufuna kusunga zopatsa mphamvu 30 pakutumikira. Choyipa chokha? Mitundu yonse iwiriyi imakhala ndi sodium yambiri, yomwe imakhala ndi 17 peresenti ya zomwe mumadya tsiku ndi tsiku. Koma poyerekeza ndi tchizi zina, zimatha kutha, makamaka ngati mukudya zakudya zopatsa thanzi. Yesani kanyumba tchizi pa toast, ndi mwatsopano zipatso kapena kusakaniza mu oatmeal.
Momwe Mungasungire: Chifukwa cha kuchuluka kwa chinyezi, tchizi cha kanyumba chiyenera kukhala mufiriji nthawi zonse kuti tipewe kukula kwa bakiteriya.
Gwiritsani ntchito: Sourdough ndi Whipped Cottage Tchizi ndi Raspberry Chia Jam
Zithunzi za Eugene Mymrin / Getty2. Ricotta
Lamulo lolimba la chala chachikulu ndikupewa zinthu zolembedwa za tchizi, zomwe zimakonzedwa ndi zopangira komanso mafuta a hydrogenated. Tchizi zachilengedwe, monga ricotta, zilibe mafuta owonjezerawa. Mkaka wa ricotta udzakudyerani ma calories 215 pa theka la kapu, komanso magalamu 16 amafuta (10 omwe ali okhutitsidwa), magalamu 14 a mapuloteni ndi opitilira gawo limodzi mwa magawo anayi a kashiamu yanu yovomerezeka tsiku lililonse. Kotero, ngati mukugula ndi thanzi mu malingaliro, pitani ku ricotta part-skim; zidzakupulumutsirani magalamu 6 amafuta okwana pafupifupi ma calories 45. Skim ricotta imakhala ndi calcium yochuluka kwambiri ndipo imakulumikizani ndi 34 peresenti ya ndalama zomwe mumalangizidwa tsiku ndi tsiku pakutumikira kamodzi. Kuphatikiza apo, ricotta ndi yosunthika mokwanira kuvala tositi , mazira okazinga kapena saladi , koma palibe chomwe chimapambana ndi ricotta-mpsompsona pasitala mbale.
Momwe Mungasungire: Monga kanyumba tchizi, ricotta imakhala ndi chinyezi, choncho iyenera kusungidwa mufiriji nthawi zonse.
Gwiritsani ntchito: Salami, Artichoke ndi Ricotta Pasta Saladi
Zithunzi za Westend61/Getty3. Mozzarella
Tchizi watsopano umakhala wocheperako mu sodium chifukwa sufuna ukalamba wochuluka ngati tchizi wolimba. Mozzarella yatsopano (yonyowa yomwe mumakonda kuiwona m'magawo kapena mipira ya golosale) imakhala ndi ma calories 84, ma gramu 6 amafuta, ma gramu 4 amafuta odzaza ndi ma gramu 6 a mapuloteni. Siwokwera kwambiri mu kashiamu pa 14 peresenti ya zomwe mumalimbikitsa tsiku lililonse, koma zowonda zake zimapanga izi. (BTW, buluu tchizi ndi imodzi mwa tchizi zomwe zili ndi calcium yambiri, komanso zimakhala ndi ma calories ndi mafuta ochulukirapo.) Mozzarella wophikidwa mu kapu imodzi ya kotala ili ndi chiwerengero chofanana ndi chatsopano, koma mukhoza kudzipulumutsa nokha mafuta ndi zopatsa mphamvu pogula. mozzarella wocheperako kapena mafuta ochepa.
Momwe Mungasungire: Mozz watsopano amasungidwa bwino mu furiji mumtsuko wamadzi ozizira. Zikhala nthawi yayitali ngati musintha madzi tsiku lililonse.
Gwiritsani ntchito: Pan Con Tomate ndi Mozzarella Bake
Zithunzi za Adél Békefi / Getty4. Feta
Zakudya za ku Mediterranean sizikanatha popanda kuphwanyika kochepa kwa tchizi chodziwika kwambiri ku Greece. Pachikhalidwe, feta ndi tchizi wothira (ndicho chifukwa chake ndi wamchere komanso wokoma) wopangidwa kuchokera ku mkaka wankhosa koma mumatha kupeza mitundu yosiyanasiyana ya mkaka wa mbuzi kapena wa ng'ombe. Ndikalori yotsika kwambiri poyerekeza ndi tchizi zina zokhala ndi ma calories 75 pa ounce. Komabe, ndizochepa m'mapuloteni kuposa mozz yokhala ndi magalamu 4 okha pa kutumikira komanso ofanana ndi mafuta ndi calcium. Timakonda feta pa saladi, pa deli board pafupi ndi azitona zina kapena pa chowotcha chowutsa mudyo burger .
Momwe Mungasungire: Kuti musunge feta-crumbled feta, ingoyiyikani mu furiji. Kusunga chipika cha feta kapena feta mu brine kapena madzi, ndikofunikira kuti chikhale chonyowa kuti zisaume. Sungani feta mu chidebe chopanda mpweya mumadzi ake, kapena pangani madzi anu ndi madzi ndi mchere ngati anapakidwa youma.
Gwiritsani ntchito: Feta Yophika ndi Katsabola, Caper Berries ndi Citrus
Zithunzi za Tim UR/Getty5. Swiss
Ndi chakudya chanu sandwich ndi bwenzi lapamtima komanso njira ya ooey-gooey fondu . Tchizi wofewa uwu wopangidwa kuchokera ku mkaka wa ng'ombe ndi wotsekemera komanso wotsekemera. Zoonadi, Swiss ndi yotchuka chifukwa cha mabowo ake (maso, ngati mumakonda), omwe ndi zotsatira za carbon dioxide yomwe imatulutsidwa panthawi yakukhwima. Chifukwa ndi tchizi wolimba, ndi wochuluka kwambiri mu mafuta ndi mapuloteni kusiyana ndi tchizi zatsopano zomwe zili pamndandanda wathu: Mu gawo limodzi lotumikira, Swiss imagwiritsa ntchito ma calories 108, 8 magalamu a mafuta (5 saturated), 8 magalamu a mapuloteni ndi 22 peresenti ya calcium yanu ya tsiku ndi tsiku. Mano ndi mafupa anu adzakuyamikani.
Momwe Mungasungire: Ngakhale kuti sikofunikira kwenikweni kusunga tchizi cha Swiss mu furiji, firiji mosakayika idzakulitsa moyo wake wa alumali. Kuti musunge, sungani Swiss mu zikopa kapena pepala la sera, kenako ndikuphimba ndi pulasitiki.
Gwiritsani ntchito: Gruyere ndi Swiss Fondue
Zithunzi za AlexPro9500/Getty6. Provolone
Izi Chitaliyana pick ndi tchizi wopangidwa ndi mkaka wa ng'ombe wonenepa kwambiri, ngakhale mutha kupeza provolone wopepuka kwa golosale kwanuko. M'zakudya, ndizofanana kwambiri ndi Swiss koma ndi gramu imodzi ya protein pa ounce ndi pafupifupi 10 zopatsa mphamvu zochepa. Ndi zophweka kwa topping Pizza ndipo ndiwodzaza kwambiri masangweji, zokulunga ndi mbale za antipasto. Provolone ndi wokalamba kwa miyezi inayi isanayambe kugunda mashelufu, choncho imakhala ndi mchere wambiri kuposa tchizi zambiri zatsopano komanso zofewa. Ozini imodzi imakhala ndi 10 peresenti ya sodium yanu yatsiku ndi tsiku (pamene Swiss ili ndi 1 yokha).
Momwe Mungasungire: Monga Swiss, provolone imatenga nthawi yayitali atakulungidwa mu zikopa kapena pepala la sera ndi pulasitiki. Popeza ndi chinyezi chochepa, tchizi cholimba, sichiyenera kuzizira, ngakhale kuti firiji idzasunga maonekedwe ake ndi kukoma kwake.
Gwiritsani ntchito: Cheater's White Pizza yokhala ndi Msuzi wa Béchamel
Zithunzi za MEDITERRANEAN/Getty7. Parmesan
Kaya mumadya parmesan block ngati chokhwasula-khwasula kapena kuwaza kapu ya kotala ya grated Parm pazamasamba, simungalakwitse. Mchere wamcherewu umafunikira pa pasitala iliyonse, pizza ndi saladi ya Kaisara, ndipo amaphatikizana ndi msuzi wa acidic kapena wolemera bwino ndi nkhonya ya mchere ndi tang. Tchizi wa mkaka wa ng'ombe wolimba, Parmesan ali ndi mchere wambiri kuposa zomwe timasankha pa 16 peresenti ya sodium yanu ya tsiku ndi tsiku pakutumikira, komanso 7 magalamu a mafuta. Kumbali yabwino, ili ndi magalamu 10 a mapuloteni ndi ma calories 112 okha pa ounce. Choncho, malinga ngati mumamatira ku chiwerengero chovomerezeka (ndipo nthawi zina mumapita ham), palibe chifukwa chochitira thukuta.
Momwe Mungasungire: Likulungani molimba mu zikopa kapena pepala la sera, kenaka mukulunga mu pulasitiki kapena zojambulazo za aluminiyamu. Izi zimalepheretsa kutuluka kwa mpweya, zomwe zimatha kusokoneza tchizi ndikuwonjezera chiphuphu.
Gwiritsani ntchito: Zukini saladi ndi mandimu ndi Parmesan
eravau/Getty Images8. Cheddar Yamafuta Ochepa
Tchizi zochepetsera mafuta, zomwe zimatchedwanso zopepuka kapena zotsika, zimapangidwa ndi mkaka wosakanizidwa, womwe umakupulumutsani m'madipatimenti amafuta ndi ma calorie. Ndi njira yabwino yothetsera tchizi yanu popanda kutaya zakudya zanu zamasiku onse pawindo - bola ngati palibe zosakaniza zachilendo, mafuta kapena mchere wowonjezera, zolemba. Cleveland Clinic . Mwachidule, cheddar ndi bae. Koma mtundu wamba ndi wochuluka kwambiri wamafuta (tikulankhula 27 peresenti ya mafuta okhuta tsiku ndi tsiku ndi magalamu 10 okwana mafuta pa kutumikira). Pitani ku mtundu wopepuka m'malo mwake ndipo mukuyang'ana ma calories 88, 6 magalamu amafuta, 8 magalamu a mapuloteni ndi 22 peresenti ya calcium yanu ya tsiku ndi tsiku pa chidutswa chimodzi. Cheddar ndi yodabwitsa kwambiri pa mazira, ma burgers komanso masangweji ambiri padziko lapansi - koma chodziwika bwino m'buku lathu ndi pamene chimasungunuka. macaroni ndi tchizi .
Momwe Mungasungire: Manga tchizi mu zikopa kapena sera pepala, ndiye mu pulasitiki Manga. Kugwiritsa ntchito pepala pagawo loyamba kumapangitsa tchizi kupuma, pomwe pulasitiki yokulungidwa mwamphamvu imatha kulimbikitsa chinyezi chomwe chimatsogolera ku mabakiteriya.
Gwiritsani ntchito: Mphika umodzi Mac ndi Tchizi
Zithunzi za Halfdark/Getty9. Mbuzi Tchizi
Kodi mumadziwa kuti anthu ena amakhala ndi nthawi yosavuta kugaya mkaka wa mbuzi kuposa wa ng'ombe? Ndi chifukwa chake kuchepa kwa lactose . Nambala yamchere iyi, yopitilira-tangy imatha kuchita zambiri kuposa pamwamba pa saladi (ngakhale palibe chophatikiza ndi cranberries zouma, ma pecans, sipinachi ndi mapulo vinaigrette kuposa munthu uyu). Pastas zonona ndizosaganizira, monganso ma burgers ndi kupanikizana-slathered mkate . Mukhozanso kuphika kapena mwachangu ma medallions kapena mipira ya tchizi ya mbuzi, ngati mukufuna chakudya chotonthoza. Ndizopatsa mphamvu pang'ono ndi feta kuphatikiza gilamu yowonjezera ya protein pa ounce (5 magalamu onse). Ikhoza kudzigwira yokha ndi zina zomwe tasankha, chifukwa cha 6 magalamu amafuta okwana ndi gawo lochepa la sodium. Chokhachokha: Tchizi wa mbuzi alibe calcium yochuluka ngati tchizi zina, zimangokupatsani 4 mpaka 8 peresenti ya zomwe muyenera kudya patsiku.
Momwe Mungasungire: Ngati ndi yofewa kapena yofewa, sungani tchizi cha mbuzi mu chidebe chopanda mpweya mu furiji. Ngati ndi tchizi cholimba cha mbuzi, chikulungani ndi zikopa kapena pepala la sera poyamba, kenako zojambulazo kapena pulasitiki.
Gwiritsani ntchito: Mbuzi Tchizi Pasta ndi Sipinachi ndi Artichokes
Zogwirizana: Tili ndi Funso Lofunika Kwambiri: Kodi Mungawumitse Tchizi?
