Zimbalwa izinto ezenza iintliziyo zethu (kunye nezisu) zicule ngolu hlobo itshizi . Nangona ingumthombo omkhulu we-calcium kunye iprotheni , iintlobo ezithile zinokuba ziphezulu kakhulu kwi-fat saturated, i-sodium kunye ne-cholesterol. I American Heart Association icebisa ukuba abantu abadala babe neenkonzo ezimbini ukuya kwezintathu ngosuku lweemveliso zobisi ezingenamafutha okanye ezinamafutha aphantsi (ngokufanelekileyo abo bangabikho ngaphezu kwe-3 grams yamanqatha kunye ne-2 grams yamafutha ahluthayo nge-ounce). Ngoko, yintoni iitshizi ukwenza ukusika? Funda ukuze ufumanise.
IiNzuzo zeMpilo zokuTya itshizi
Sele uyazi ukuba itshizi ngumthombo omkhulu we-calcium kunye neprotheyini, kuba yenziwe ngobisi. Kodwa i-quintessential intuthuzelo yokutya ineqela lezinye izinto ezifihliweyo:
- Isifundo kwi Ijenali yaseBritani yeZondlo wafumanisa ukuba ukutya ii-ounces ezimbini zetshizi ngosuku kunokunciphisa ingozi yesifo senhliziyo nge-18 ekhulwini. Ngapha koko, ukutya nokuba sisiqingatha se-ounce ngemini kunokunciphisa umngcipheko wakho wokushaywa sistroke ukuya kutsho kwi-13 ekhulwini. Abaphandi baye bafaka le datha kwi-vitamin ye-cheese kunye ne-mineral content, ene-potassium, i-magnesium, i-vitamin B-12 kunye ne-riboflavin.
- I-Cheese inokuthoba umngcipheko wakho wohlobo lwe-2 yeswekile, ngokutsho Ijenali yaseMelika yeZondlo zoNyango . Oku kungenxa yamafutha ayo ahluthayo amafutshane kunye nomxholo we-calcium, onyusa ukukhutshwa kwe-insulin.
- I-Cheese ngumthombo omkhulu weevithamini A kunye ne-B-12 kunye ne-phosphorus, ithi Isikolo saseHarvard seMpilo yoLuntu .
- Isonka samasi esenziwe ngobisi lwe 100 pesenti yezilwanyana ezityiswa ngengca (nokuba yigusha, inkomo okanye ibhokhwe) sesona sondlo siphezulu kwaye sithande ukuba nezinto ezininzi. i-omega-3 fatty acids kunye ne-vitamin K-2 .
- Itshizi inokunceda ukukhusela amazinyo akho kwimingxuma, utsho a Danish Karger funda . Ekupheleni kophononongo lweminyaka emithathu, abaphandi bafumanise ukuba abantwana abaninzi bahlala bengenamigxobhozo xa benokutya okungaphezulu komndilili wobisi kunabo bathatha umndilili ongaphantsi.
- Itshizi ikwabonakaliswe ukunceda ekunciphiseni umzimba, ukwehlisa uxinzelelo lwegazi, ukuthintela i-osteoporosis kunye nokunciphisa ingozi yabasetyhini abakhulelweyo yokuba ne-preeclampsia.
Nangona ingaba phezulu kumafutha kunye ne-sodium, kukho ininzi yeeshizi kwicala elithambileyo elinamalungu alinganayo amnandi kwaye anomsoco. Nangona kunjalo, siyakuxhasa ukutyiwa kwayo nayiphi na itshizi eyonwabele ngokumodareyitha. Nazi izinto ezisithoba esizithandayo.
LauriPatterson/Getty Imifanekiso1. I-Cottage Cheese
Musa ukuyinkqonkqoza: Yindlela yokuya I-snack enempilo ngesizathu. Isiqingatha sekomityi ye-cottage cheese iqhayisa i-13 grams yeprotheni, i-5 grams yamanqatha (i-2 kuphela egcweleyo) kunye ne-9 ekhulwini ye-calcium yakho yemihla ngemihla. Kwaye unokukhetha i-fat-free cottage cheese, ukuba ufuna ukugcina i-calorie eyongezelelweyo ye-30 ngokuphakelayo. Ekuphela kwecala eliphantsi? Zombini ezi ntlobo ziphezulu kwi-sodium, equkethe i-17 ipesenti yokutya kwakho kwansuku zonke. Kodwa xa kuthelekiswa nezinye iitshizi, oko kuyalawuleka ngokupheleleyo, ngakumbi ukuba usebenzela ukutya okunempilo ngenye indlela. Zama i-cottage cheese kwi-toast, kunye nentsha iziqhamo okanye ixutywe kwi-oatmeal.
Uyigcina njani: Ngenxa yomswakama ophezulu, i-cottage cheese kufuneka ihlale ifakwe efrijini ukukhusela ukukhula kwebhaktheriya.
Yisebenzise: I-Sourdough ene-Whipped Cottage Cheese kunye neRaspberry Chia Jam
Eugene Mymrin/Getty Imifanekiso2. IRicotta
Umgaqo oqinileyo wesithupha kukugxotha kwizinto ezibhalwe ngeemveliso zamasi, ezicutshungulwa ngezithako ezenziweyo kunye namafutha e-hydrogenated. Iintshizi zendalo, njenge-ricotta, azikho kula mafutha ongezelelweyo. I-ricotta yobisi olupheleleyo iya kuxabisa malunga neekhalori ezingama-215 ngesiqingatha sekomityi, kunye ne-16 grams yamanqatha (i-10 yazo ihluthi), i-14 grams yeprotheyini kunye nekota ye-calcium ekhuthazwayo yemihla ngemihla. Ngoko ke, ukuba uthengisa ngempilo engqondweni, hamba kwi-ricotta ye-part-skim; iya kukugcina i-6 grams yamafutha ewonke kunye neekhalori ezingama-45. I-Skim ricotta inesibalo esiphezulu se-calcium kwaye iya kukudibanisa kunye neepesenti ezingama-34 zesixa sakho semihla ngemihla esicetyiswayo kwinkonzo enye. Ngaphezu koko, i-ricotta iyaguquguquka ngokwaneleyo ukuba inxibe ithosi , amaqanda othosiweyo okanye isaladi , kodwa akukho nto ibetha i-ricotta-kissed ipasta isitya.
Uyigcina njani: Njenge-cottage cheese, i-ricotta iphezulu kumswakama, ngoko kufuneka ihlale igcinwe efrijini.
Yisebenzise: Salami, Artichoke kunye neRicotta iPasta Salad
Westend61/Getty Imifanekiso3. Mozzarella
Itshizi entsha ithande ukuba sezantsi kwisodium kuba ayifuni ukuguga kakhulu njengetshizi enzima. I-ounce ye-mozzarella entsha (uhlobo olumanzi odla ngokulubona kwizilayi okanye iibhola kwivenkile yegrosari) iqulethe kuphela iikhalori ezingama-84, iigram ezi-6 zamafutha, iigram ezi-4 zamanqatha kunye neegram ezi-6 zeprotheyini. Ayiphezulu kakhulu kwi-calcium kwi-14 yepesenti yokutya okucetyiswayo kwansuku zonke, kodwa iimpawu zayo ezinqabileyo zenza oko. (BTW, itshizi eluhlaza Iphakathi kwezona zitshizi zinekhalsiyam eninzi, kodwa ikwaphezulu kwiikhalori namafutha.) Ikota yekota yokuphakelwa kwemozzarella echetyiweyo inamanani nje afanayo namatsha, kodwa ungazigcinela amanqatha neekhalori ngokuthengela. inxalenye-skim okanye i-fat-fat mozzarella.
Uyigcina njani: I-mozz entsha iya kuhlala ingcono kwifriji kwi-container yamanzi abandayo. Kuya kuhlala ixesha elide ukuba utshintsha amanzi yonke imihla.
Yisebenzise: I-Pan Con Tomate kunye ne-Mozzarella Bhaka
Imifanekiso yeAdél Békefi / Getty4. I-Feta
Ukutya kweMeditera bekungayi kugqitywa ngaphandle kweengqungquthela ezimbalwa zetshizi edume kakhulu eGrisi. Ngokwesiqhelo, i-feta yitshizi yecurd egayiweyo (yiyo loo nto inetyuwa kwaye inencasa) eyenziwe ngobisi lwegusha kodwa ungafumana nokwahluka kobisi lwebhokhwe okanye lwenkomo kwivenkile enkulu. I-calorie ephantsi kakhulu xa ithelekiswa nezinye iitshizi kwi-75 calories nge-ounce. Nangona kunjalo, iphantsi kwiprotheni kune-mozz ene-4 grams kuphela ngokukhonza kunye nokulingana ngokubhekiselele kumafutha kunye ne-calcium. Sithanda i-feta phezu kwesaladi, kwi- ibhodi deli ecaleni kweminquma ethile okanye kwindawo egcadiweyo enejusi ibhega .
Uyigcina njani: Ukugcina i-feta yangaphambili, yigcine efrijini. Ukugcina ibhloko ye-feta okanye i-feta kwibrine okanye kulwelo, kubalulekile ukuyigcina ifumile ukuze ingomi. Gcina i-feta kwisingxobo esingangeni moya kwibrine yayo, okanye wenze i-brine yakho ngamanzi netyuwa ukuba ipakishwe yomile.
Yisebenzise: I-Feta ebhakiweyo ngeDill, iCaper Berries kunye neCitrus
Tim UR/Getty Imifanekiso5. ESwitzerland
Yideli yakho kwisandwich Umhlobo osenyongweni kunye nenketho ye-ooey-gooey fondue . Le sisi ithambileyo eyenziwe ngobisi lwenkomo inamandongomane kwaye ayicacanga mnandi. Ngokuqinisekileyo, iSwitzerland idume ngemingxuma yayo yokutyikitya (amehlo, ukuba uyathandeka), ezisisiphumo se-carbon dioxide ekhutshwa ngexesha lenkqubo yokuvuthwa. Kuba iyitshizi eqinileyo, iphezulu kancinane kumafutha kunye neprotheyini kunesonka samasi esitsha kuluhlu lwethu: Kwi-ounce enye, iiwotshi zaseSwitzerland zineekhalori ezili-108, iigram ezisi-8 zamafutha (5 ahluthisiweyo), 8 iigram zeprotheyini kunye Iipesenti ezingama-22 ze-calcium yakho yemihla ngemihla. Amazinyo namathambo akho aya kukubulela.
Uyigcina njani: Nangona kungenasidingo ngokupheleleyo ukugcina ushizi waseSwitzerland efrijini, ifriji ngokuqinisekileyo iya kwandisa ubomi bayo beshelufu. Ukugcina, gubungela iSwitzerland ngesikhumba okanye iphepha le-wax, uze uyigubungele ngeplastiki.
Yisebenzise: IGruyere kunye neSwitzerland Fondue
AlexPro9500/Getty Imifanekiso6. Provolone
Oku IsiTaliyani i-pick yitshizi etsaliweyo eyenziwe ngobisi lwenkomo olutyebileyo, nangona ungayifumana iprovolone ekhaphukhaphu kwigrocer yakho yasekhaya. Ukutya okunomsoco, kufana kakhulu neSwitzerland kodwa kunye negram enye encinci yeprotheni nge-ounce kunye ne-10 yeekhalori ezimbalwa. Yeyona nto iphambili yokuthambisa I-pizza kwaye sisigcwalisi esikhulu seesandwich, zisonga kunye neepleyiti ze-antipasto. I-Provolone indala ubuncinane kwiinyanga ezine ngaphambi kokuba ifike kwiishelufu, ngoko igcwele ityuwa eninzi kuneetshizi ezininzi ezitsha kunye nezithambileyo. I-ounce enye ineepesenti ezili-10 zesodium yakho yemihla ngemihla (kodwa iSwitzerland ine-1 kuphela).
Uyigcina njani: NjengeSwitzerland, iprovolone iya kuhlala ixesha elide isongelwe kuzo zombini iisikhumba okanye iphepha le-wax kunye nokusonga iplastiki. Ekubeni ubumanzi obuphantsi, i-cheese enzima, ayifuni ukuba ifakwe, nangona ifriji iya kugcina ukuthungwa kwayo kunye ne-flavour ixesha elide.
Yisebenzise: IPizza emhlophe yeCheater eneSauce yeBéchamel
MEDITERRANEAN/Getty Imifanekiso7. IParmesan
Nokuba udla i-ounce yebhlokhi yeParmesan njengeshwamshwam okanye ufefe ikota yekomityi yeParm egayiweyo phezu kwemifuno, ngenene awunakuhamba kakubi. Lo mxube unetyuwa ngokusisiseko ufuneka kwisitya ngasinye sepasta, i-pizza kunye nesaladi kaKesare, kwaye incedisana ne-acidic okanye i-sauces ecebileyo kakuhle ngepunch yetyuwa kunye ne-tang. Itshizi yobisi lwenkomo enzima, iParmesan inetyuwa eninzi ngakumbi kunezinye iipeyinti kwi-16 yeepesenti yesodium yakho yemihla ngemihla ngokuphakelwa, kunye ne-7 grams yamafutha. Ngakolunye uhlangothi, ine-10 grams yeprotheni kunye ne-112 kuphela iikhalori kwi-ounce nganye. Ngoko ke, ngokude unamathele kwisixa esicetyiswayo (kwaye kuphela ngamaxesha athile uye ham), akukho mfuneko yokuyikhupha.
Uyigcina njani: Yisonge ngokuqinileyo kwi-parchment okanye kwiphepha le-wax, uze uyibophe ngeplastiki okanye i-aluminium foil. Oku kuthintela ukuphuma komoya, okunokuthi kutshintshe umbala wesonka samasi kwaye ujiye uqweqwe.
Yisebenzise: Isaladi yeZucchini kunye neLemon kunye neParmesan
eravau/Getty Imifanekiso8. I-Cheddar eNcincisiweyo-enamafutha
Iintshizi ezincitshisiweyo ezincitshisiweyo, ezikwabizwa ngokuba zikhaphukhaphu okanye eziphantsi, zenziwe nge-part-skim milk, ezigcina kumasebe atyebileyo kunye neekhalori. Ziyindlela entle yokulungisa itshizi yakho ngaphandle kokulahla ngokupheleleyo ukutya kwakho okuqhelekileyo ngaphandle kwefestile-ukuba nje akukho zithako zingaqhelekanga, ioyile okanye ityuwa eyongezelelweyo eyongeziweyo, amanqaku. Iklinikhi yaseCleveland . Ngamafutshane, i-cheddar yi-bae. Kodwa uhlobo oluqhelekileyo luhle kakhulu kumanqatha (sithetha ngeepesenti ezingama-27 zamanqatha ahluthayo imihla ngemihla kunye ne-10 yeegrem zamanqatha ngokukhonza). Yiya kwinguqu yokukhanya endaweni yoko kwaye ujonge iikhalori ze-88, i-6 grams yamanqatha, i-8 grams yeprotheyini kunye ne-22 yepesenti ye-calcium yakho yemihla ngemihla ngeqhekeza elinye. I-Cheddar iyamangalisa kumaqanda, iibhega kwaye intle kakhulu yonke isangweji esemhlabeni-kodwa eyona nto ibalaseleyo kwincwadi yethu kuxa ikhangeleka inyibilika. macaroni kunye noshizi .
Uyigcina njani: Gquba ushizi ngesikhumba okanye iphepha le-wax, emva koko kwiplastiki. Ukusebenzisa iphepha kumaleko wokuqala kuvumela ukuba itshizi iphefumle, ngelixa iplastiki esongelwe ngokuqinileyo inokukhuthaza ukufuma okukhokelela kwiibhaktheriya.
Yisebenzise: Imbiza enye iMac kunye netshizi
Halfdark/Getty Images9. Itshizi yebhokhwe
Ubusazi ukuba abanye abantu banexesha elilula lokwetyisa ubisi lwebhokhwe kuneenkomo? Kungenxa yokuba ngaphantsi kwe-lactose . Eli nani linetyuwa, elingaphaya kwe-tangy linokwenza okungaphezulu kwesaladi (nangona kungekho nto idibanisa namaqunube omisiweyo, iipecans, ispinatshi kunye ne-vinaigrette yemaple engcono kunalo mfo). Iipasta ezinokhilimu azinangqondo, njengeebhega kunye nejam-slathered isonka . Ungabhaka okanye uqhotse iimedali okanye iibhola zetshizi yebhokhwe, ukuba unqwenela ukutya okuthuthuzelayo. I-caloric ihambelana ne-feta kunye ne-gram eyongezelelweyo yeprotheyini nge-ounce nganye (iigram ezi-5 zizonke). Iyakwazi ukuzibamba kunye nezinye izinto esizikhethayo, ngenxa ye-6 grams ye-fat fat kunye nepesenti ye-sodium ephantsi. I-con kuphela: I-cheese yebhokhwe ayinayo i-calcium eninzi njengezinye i-cheeses, ibonelela kuphela malunga ne-4 ukuya kwi-8 ekhulwini yento omele uyidle ngosuku.
Uyigcina njani: Ukuba ithambile okanye ithe chu, gcina itshizi yebhokhwe kwisingxobo esingangeni moya efrijini. Ukuba yitshizi yebhokhwe elukhuni, yisongele ngesikhumba okanye ngephepha lewax kuqala, emva koko uyifake ngefoyile okanye iplastiki.
Yisebenzise: Ibhokhwe yePasta yetshizi kunye nesipinatshi kunye neArtichokes
ENXULUMENEYO: Sinombuzo obaluleke kakhulu: Ngaba ungayiQinisa iTshizi?
