Zolemba za Tchizi ndi Zoona Zakudya

Momwe Mungagwiritsire Jekeseni Kudya Zakudya Zabwino

Tchizi ndi chakudya chimene odyera ambiri wathanzi amalakalaka. Anthu ena amawonjezera tchizi ku saladi, ena amaika masangweji ndipo ena amasangalala ndi tchizi okha. Mwanjira iliyonse, tchizi zimapereka kukoma kokoma kumene ambiri a ife timapeza kukhutiritsa. Koma ma calories amatha kuwonjezera mwamsanga. Zosankha zina za tchizi zili bwino kuposa ena.

Zolemba za Tchizi ndi Zoona Zakudya

Ngati ndinu wokonda tchizi, ndiye kuti pali uthenga wabwino kwa inu. Sikuti tchizi sizingawononge zakudya zanu. Ndipotu, pali njira zambiri zowonjezera tchizi kulemera kwa thupi kapena kukonza zolemera . Muyenera kungosamala za zomwe mumagula komanso momwe mumadyera.

Imodzi mwa calestes ya calorie yotsika kwambiri imapangitsa mozzarella. Gawo limodzi lopangira mozzarella tchizi limapereka makilogalamu 86 okha, mapiritsi 7 a mapuloteni ndi 6 magalamu a mafuta. Mafuta ochepa, otsika kalori tchizi ndi ovuta kupukuta kapena kugawa, zosavuta kuzigwiritsa ntchito mu maphikidwe ndi kusungunuka bwino. Mankhwala ambiri amadzimadzi amachitanso kuti apange mozzarella nkhuni mufiriji kuti azikhala ndi mapuloteni ofulumira kuti apite pamene zilakolako zatha.

Parmesan ndi nkhuku ina yotchuka pakati pa odyetsa thanzi. Supuni imodzi ya tchizi ya Parmesan (yolimba kwambiri) imapereka makilogalamu 20 okha ndi 2 magalamu a mapuloteni. Ndipo chifukwa Parmesan imakhala ndi zokoma kwambiri, n'zosavuta kugwiritsa ntchito pang'ono pa mbale yomwe mumaikonda.

Mankhwala osakaniza amodzi omwe amapezeka ku Switzerland amapereka makilogalamu oposa 100 ndi oposa 8 magalamu a mafuta. Mitundu ina ya tchizi yotchuka imakhala ndi calorie yowerengeka mofanana, malinga ndi deta ya USDA.

• Cheddar chese yamodzi imapereka makilogalamu 114, mapiritsi 7 a mapuloteni ndi 9 magalamu a mafuta.
• Mtundu umodzi wa buluu wabuluu umapereka makilogalamu 100, 6 magalamu a mapuloteni ndi 8 magalamu a mafuta

• Tchizi limodzi la America (yosakanizidwa ndi kusinthidwa) limapereka makilogalamu 94, 5 magalamu a mapuloteni ndi ma gramu asanu a mafuta. Koma ma calories a ku America angakhale ovuta kuwerengera. Mitundu yambiri ya "singles" ndi yosachepera imodzi ndipo nthawi zambiri imapereka makilogalamu okwana 71.

Zosakaniza Zosavuta Kwambiri

Zakudya zamatchi ndi zakudya zowonjezera zimakhala zovuta kwambiri muzogulitsa zomwe zimagwiritsidwa ntchito kwambiri. Chifukwa chiyani? Chifukwa chakuti nthawi zambiri amakhala ndi zakudya zopanda thanzi monga mafuta ndi zina zomwe zimapangitsa kuti thupi likhale ndibwino komanso kukoma.

• Tchizi timasankha. Mitundu yambiri yodzikongoletsedwa, yokonzedweratu ya ku America si kwenikweni tchizi, koma mankhwala monga tchizi omwe ali ndi mafuta ndi zinthu zina.
• Tchizi spray. Tchizi zomwe zimabwera muchithunzi ndi mbali ya tchizi. Mukayang'ana zitsulo zomwe mumakonda zimatulutsa tchizi, mumatha kuona kuti zili ndi mafuta ndi zowonjezera zina.
• Tchizi zimasambira. Zakudya zambiri zambiri zamagetsi zimapangidwa mwa kuphatikiza tchizi ndi zinthu zina monga mafuta ndi zopangira zokongoletsera kuti zikhale zokoma ndi zokometsera.

Ubwino wa zaumoyo ndi Zovuta za Tchizi

Ngakhale tchizi zimapereka mafuta odzaza, mukamadya mkaka, monga tchizi, mumapeza madalitso ena. Tchizi amapereka mapuloteni ndi mafuta kuti apange satiety kapena kumverera kwa chidzalo ndi kukhutira komwe mumalandira mutadya.

Komanso, monga mkaka wambiri, tchizi weniweni ndi kasupe wabwino wa calcium. Mafupa anu amafunikira kashiamu kuti akhalebe wathanzi. Calcium ikhozanso kuthandizira mtima wathanzi ndi minofu yamphamvu.

Kafukufuku wina wasonyeza kuti kudya tchizi kungakhale kothandiza kuti mukhale ndi thanzi labwino kwambiri m'thupi. Komabe, akatswiri ambiri azaumoyo akupitirizabe kulimbikitsa kuti muchepetse mafuta anu okhuta. Tchizi ndi gwero la mafuta odzaza.

Pomalizira, ngati mukuyang'ana sodium yanu, onetsetsani kuti muyang'ane chizindikiro cha zakudya choyenera cha tchizi musanagule. Mitundu ina ya tchizi, monga kanyumba tchizi kapena feta, ingapereke sodium yochuluka kuposa momwe mukufunikira.

Ma calories a Tchizi ndi Kuwonongeka Kwambiri

Poonetsetsa kuti mukusunga zakudya zamatchi, zimathandiza kudziwa kuti tchizi imodzi ndi imodzi. Izi ndi za kagawo kakang'ono kapena kakang'ono kakang'ono, kamene kakang'ono kakang'ono kawiri kake. Zimakhala zosavuta kudzipangira nokha kuposa tchizi, choncho ngati mukuwerengera mafuta kapena mafuta, onetsetsani kuti muyese kuchuluka kwa ndalama zomwe mumadya ndi kuwerengera chidziwitso chabwino cha chakudya cha gawo lanu.

Ndipo muyenera kukumbukira zopatsa mphamvu ngati mumagula mafuta ochepa kwambiri. Ngakhale kuti dieters ena amasangalala ndi kapangidwe kake ndi maonekedwe ake, samakhala akusungunuka nthawi zonse kapena amawoneka ngati mafuta obiriwira. Ngati mudya tchizi zotsika kwambiri kuti muthe kukwaniritsa zolakalaka zanu mutha kumaliza kudya mafuta ndi ma calories.

Ndipo potsiriza, khalani anzeru pa momwe inu mumadyera tchizi. Nthawi zina, si zakudya zamatchi zomwe zimapweteka zakudya zanu, koma zimakhala vinyo, opanga kapena mkate umene mumadya ndi tchizi. Ngati mumakonda tchizi, ganizirani pazigawozo ndi chidutswa cha zipatso zatsopano, kuti musunge mapulani anu.

Maphikidwe a Tchizi

Ngati ndinu okonda tchizi, yesetsani mapepala awa kuti muzisunga tchizi

• Zakudya Zochepa Zowonongeka Mac ndi Tchizi
• Cheesy Easy Supersized Macaroni ndi Tchizi

Sangalalani ndi zakudya zanu zokoma ndi ndiwo zamasamba ndi zipatso kuti mukhale ndi thanzi labwino.

Mawu Ochokera

Chifukwa chakuti ndi gwero la mafuta odzaza, American Heart Association's Presidential Advisory yadziŵa ntchito ya tchizi mu mtima wathanzi. Iwo amalimbikitsa kuti Amereka azichepetsa kudya kwawo mafuta onse okhuta, kuphatikizapo tchizi. Ndipotu, ambiri a ife tadya kale kwambiri. Ngati mumasankha kuwonjezera tchizi ku chakudya chanu, idyani moyenera. Ndipo taganizirani kusankha mafuta abwino ngati mungathe kudya zakudya zanu, moyo wanu wa thanzi, komanso nsalu yanu.

> Zotsatira:

> Goede de, Geleijnse J., et al Mmene zimawonongera zakudya zamagazi pa magazi lipids: Kuwongolera mwatsatanetsatane ndi kusanthula mayesero olamuliridwa mosavuta. Ndemanga za zakudya. 2015; 73 (5): 259-75.

> Ma Institutes of Health. Zakudya zabwino, mndandanda wotsatsa chakudya.

> Nilsen R, Høstmark AT, Haug A. Zotsatira za kudya kwambiri kwa tchizi pa cholesterol ndi matenda a kagayidwe kake: Zotsatira za mayesero osadziwika. 2015; 59.

> Thorning T, Razian F., et al Kudya ndi mafuta a mafuta ambiri, nyama zamtundu wa mafuta, kapena ma carbohydrate pamagulu a anthu oopsa omwe amawopsa kwambiri. Magazini ya ku Amerika ya zakudya zamankhwala. 2015; 102 (3): 573-81.