Zosankha Zobiriwira Zabwino Kwambiri
Ngati simukuganiza kuti sangweji kapena pasitala yatha popanda tchizi, simuli nokha. Ngakhale zakudya zowonjezera, tchizi ndizo zakudya zamakono zokhudzana ndi mafuta okhutira a ku America, malinga ndi National Cancer Institute. Koma sikuti tchizi zonse ndi zofanana. Mukakhala ndi zakudya zotsika kwa mafuta m'thupi, mukhoza kusankha kuchokera kwa mafuta omwe ali ochepa komanso mafuta a kolesterol.
Onani momwe mungagwiritsire ntchito tchizi mu zakudya zanu zowonjezera popanda kuwonjezera mafuta owonjezera ndi ma calories.
Ndi Zakudya Ziti Zomwe Zidsika Kwambiri M'mafuta?
Mitundu ya tchizi yomwe imagwiritsidwa ntchito kawirikawiri monga mozzarella, cheddar, Monterey Jack, tchizi cha buluu, provolone, ndi Swiss zonse ziri ndi mafuta odzaza ofanana, kuchokera pa 3.7 mpaka 5.7 magalamu pa ounce. Mozzarella ndi feta ali kumapeto kwa msinkhu wa mafuta odzaza. Zakudya za Cheddar ndi Swiss zili ndi mafuta ochepa kwambiri. Ganizirani za kusiyana kumeneku pamene mukuganiza kuti tchizi tigwiritse ntchito pa sangweji.
Mitundu ina ya tchizi, monga tizilombo ta ricotta tchizi ndi kanyumba tchizi, zimakhala ndi mafuta ocheperapo patsiku. Chikho chimodzi cha tchizi cha kanyumba chili ndi ma gramu 6 a mafuta odzaza, pamene chikho chimodzi cha cheddar tchizi chimakhala ndi magalamu 24 a mafuta odzaza. Ngati mutasankha mafuta otsika a zinthu zimenezi, mafuta okhutira amatha kudula pafupifupi theka.
Tchizi | Mafuta okhuta | Cholesterol |
Cream tchizi | 5.7 | 29 |
Muenster tchizi | 5.4 | 27 |
Cheddar tchizi | 5.3 | 28 |
Mexican tchizi (queso chihuahua) | 5.3 | 30 |
Blue tchizi | 5.3 | 21 |
Swiss tchizi | 5.2 | 26 |
Tchizi cha ku America (kusinthidwa) | 5.1 | 28 |
Thirani tchizi | 4.8 | 20 |
Swiss tchizi (kusinthidwa) | 4.5 | 24 |
Parmesan tchizi (grated) | 4.4 | 24 |
Tchizi cha Camembert | 4.3 | 20 |
Chakudya cha tchizi cha ku America (kusinthidwa) | 4.3 | 28 |
Feta tchizi | 4.2 | 25 |
Tchizi cha Amerika kufalikira (kusinthidwa) | 3.8 | 16 |
Mozzarella, mkaka wonse | 3.7 | 22 |
Neufchatel tchizi | 3.6 | 21 |
Mozzarella, chinyezi chochepa, gawo limodzi | 3.2 | 18 |
Ricotta, mkaka wonse | 2.4 | 14 |
Ricotta, gawo la mkaka wambiri | 1.4 | 9 |
Mozzarella tchizizidutswa cha tchizi | 1.1 | 0 |
Mitedza ya parmesan yodula, yopanda mafuta | 0.9 | 6 |
Kanyumba kanyumba kakang'ono | 0,5 | 5 |
Tchizi, mafuta ochepa, 2 peresenti ya milkfat | 0.4 | 3 |
Tchizi tating'ono, mafuta ochepa, 1 peresenti ya milkfat | 0.2 | 1 |
Cottage tchizi, nonfat | 0.0 | 2 |
Tchizi chaku America, nonfat kapena mafuta opanda | 0.0 | 7 |
Zakudya Zabwino Ndiponso Zoipitsitsa Kwa Cholesterol
Kuyang'ana mndandanda, pali zakudya zomwe zimakhala zochepa mu kolesterol ngakhale kuti ndizochepa mafuta odzaza. Koma zosankha zotsika kwambiri ndizo zopangidwa ndi mkaka wopanda mafuta kapena mafuta opanda mafuta.
Low Cholesterol Cheese
- Mowarella tchizi (18 mg cholesterol pa ounce)
- Mafuta ochepa (1%) a kanyumba tchizi (1 mg cholesterol pa ounce kapena 8 mg pa chikho)
- Mankhwala otsika otsika kwambiri kapena a Colby (6 mg wa cholesterol pa ounce)
- Zakudya za kirimu zopanda mafuta (1 mg cholesterol pa supuni)
Tchizi Kulepheretsa
- Mkaka wonse wa ricotta tchizi (14 mg cholesterol pa ounce kapena 125 mg cholesterol pa chikho)
- Tchizi wokhala ndi 25 mpaka 27 mg wa cholesterol pa ounce, kuphatikizapo cheddar, Swiss, feta, Muenster, ndi American yotchedwa tchizi
Malangizo Othandiza Owonjezera Tchizi ku Zakudya Zanu Zochepa
Mwamwayi, pali njira zomwe mungathe kudula mafuta okhuta ndi ma calorie wokhudzana ndi tchizi zomwe mumawonjezera pa chakudya. Yesetsani malangizo awa othandiza kwa anthu omwe amadya zakudya zamagazi:
- Kusintha kwa tchizi : Yesani kusinthanitsa tchizi kapena ricotta chifukwa cha mafuta obiriwira m'maphikidwe. Mutha kuzindikira kuti izi zimagwirira ntchito.
- Fufuzani mavitamini omwe mumawakonda kwambiri. Fufuzani kuti muwone ngati nkhuku yomwe mumaikonda ikupezeka. Mitundu yambiri ya mafuta ochepa imadya chimodzimodzi ndipo imakhala ndi mafanidwe ofanana ndi mafuta omwe amadzala. Komabe, nthawi zonse muyenera kufufuza zolemba zakudya pa mafuta kuti mutsimikize kuti simunayambe mafuta ambiri mu zakudya zanu.
- Gwiritsani ntchito mmalo mwa tchizi. Ngati mukuyang'ana mafuta anu, yesetsani cholowa chachitsulo chomwe chinapangidwa kuchokera ku zinthu zamasamba, monga soy. Zakudya za mkaka zowonjezera zilibe mafuta odzaza omwe ali ndi mkaka wambiri wa mafuta .
- Gwiritsani ntchito magawo ang'onoang'ono. Ngati simukufuna choloweza mmalo, mukhoza kuchepetsa tchizi mumakonda. Mwachitsanzo, mmalo moyika magawo atatu a tchizi cha Swiss ku sangweji yanu, onjezerani chidutswa chimodzi. Powonjezerani tchizi, perekani kapu kapena kapu mmalo mwa zala zanu ndikuyang'ana maso. Fufuzani tinthu tating'onoting'ono tambiri tating'onoting'ono (zomwe zimapezeka kuchokera kuzipangizo zosiyanasiyana za chakudya) zomwe zimakulolani kusangalala ndi chidutswa chonse cha tchizi pamene mukuchepetsa mafuta anu.
- Lonjezerani kukoma . Fufuzani zokolola zovuta ndi "tchizi" zomwe zimakhala zokoma kwambiri. Mukhoza kubatiza okalamba a Parmesan kapena Asiago ku pasitala yanu kapena kusuta tchizibulu tchuzi pa saladi kuti tikwaniritse tchizi.
Mawu Ochokera
Simusowa kutaya tchizi kwathunthu pa zakudya zopatsa mafuta m'thupi kapena mafuta ochepa, koma muyenera kusankha mwanzeru ndi kuchepetsa magawo anu. Mutha kudzipeza kuti mukufufuza maluwa osakaniza komanso okoma kwambiri kuti musangalale ngati osasamala nthawi zambiri, pomwe zosankha zanu za tsiku ndi tsiku zikhale ndi mafuta ochepa.
Zotsatira:
> USDA National Nutrient Database ya Standard Reference 28 Mapulogalamu v.3.7.1 2017-03-29. USDA. https://ndb.nal.usda.gov/ndb/nutrients/index.
> Whitney EN, Rolfes SR. Kumvetsa Zakudya Zakudya . Stamford, CT: Kuphunzira Cengage; 2016.