Izinhlobo Ezi-9 Ezisempilweni Kunazo Zonke Zoshizi

-Delile

• 1. IMozzarella
• 2. Ushizi oluhlaza okwesibhakabhaka
• 3. Feta
• 4. I-Cottage Cheese
• 5. URicotta
• 6. IParmesan
• 7. ISwitzerland
• 8. UCheddar
• 9. Imbuzi
• Okusemqoka

Ushizi ngumkhiqizo wobisi oza ngamakhulu ama-textures nama-flavour ahlukene.

Kukhiqizwa ngokufaka i-asidi noma amabhaktheriya obisini oluvela ezilwaneni ezahlukahlukene zasepulazini, bese kuguga noma kusetshenzelwa izingxenye eziqinile zobisi.

Ukudla okunomsoco nokunambitheka koshizi kuncike ekutheni ukhiqizwa kanjani nokuthi yiluphi ubisi olusetshenziswayo.

Abanye abantu bakhathazekile ngokuthi ushizi unamafutha amaningi, i-sodium nama-calories. Kodwa-ke, ushizi ungumthombo omuhle kakhulu wamaprotheni, i-calcium, nezinye izakhi zomzimba.

Ukudla ushizi kungasiza ngisho nasekunciphiseni isisindo futhi kusize ekuvikeleni isifo senhliziyo namathambo. Lokho kusho ukuthi, ezinye ushizi ziphilile kunezinye.

Nazi izinhlobo ezingu-9 zeshizi ezinempilo kunazo zonke.

1. IMozzarella

IMozzarella ushizi othambile, omhlophe onomswakama ophezulu. Kwaqhamuka e-Italy futhi kuvame ukwenziwa ngezinyathi zase-Italy noma ubisi lwenkomo.

IMozzarella iphansi nge-sodium nama-calories kunamanye ushizi amaningi. I-ounce elilodwa (ama-28 amagremu) we-mozzarella anamafutha aqukethe ():

• Amakholori: 85
• Amaprotheni: 6 amagremu
• Amafutha: 6 amagremu
• AmaCarbs: 1 igremu
• I-Sodium: 176 mg - 7% we-Reference Daily Intake (RDI)
• I-calcium: 14% we-RDI

IMozzarella iqukethe nama-bacteria asebenza njengama-probiotic, kufaka phakathi izinhlobo ze- I-Lactobacillus casei futhi I-Lactobacillus fermentum (, , ).

Kokubili izifundo zezilwane nezabantu kukhombisa ukuthi la ma-probiotic angathuthukisa impilo yamathumbu, akhuthaze amasosha omzimba, futhi alwe nokuvuvukala emzimbeni wakho (,,,).

Ucwaningo olulodwa kubantu abadala asebekhulile abangu-1,072 bathola ukuthi ukuphuza ama-ounces ayi-7 (200 ml) ngosuku lobisi oluvutshiwe olune I-Lactobacillus fermentum ezinyangeni ezi-3 kunciphise ngokuphawulekayo isikhathi sezifo zokuphefumula, uma kuqhathaniswa nokungasiphuzi isiphuzo ().

Ngakho-ke, imikhiqizo yobisi efana ne-mozzarella equkethe le probiotic ingaqinisa amasosha akho omzimba futhi isize ukulwa nezifo. Kodwa-ke, kudingeka olunye ucwaningo.

IMozzarella inambitheka kamnandi esaladini laseCaprese - elenziwe ngotamatisi abasha, ibasil, noviniga webhalsamu - futhi ingafakwa nakwezinye izindlela zokupheka.

Isifinyezo IMozzarella ushizi othambile ophansi nge-sodium nama-calories kunamanye ushizi amaningi. Iqukethe nama-probiotic angakhuphula amasosha akho omzimba.

2. Ushizi oluhlaza okwesibhakabhaka

Ushizi oluhlaza okwesibhakabhaka wenziwa ngobisi lwenkomo, lwembuzi, noma lwezimvu olwelaphe ngamasiko avela ekubunjweni IPenicillium ().

Imhlophe imhlophe ngemithambo eluhlaza okwesibhakabhaka noma mpunga namabala. Isikhunta esisetshenziselwa ukudala ushizi oluhlaza okwesibhakabhaka sinikeza iphunga elihlukile kanye nokunambitheka okugqamile, oku-tangy.

Ushizi oluhlaza okwesibhakabhaka unomsoco kakhulu futhi unama-calcium amaningi kunezinye ushizi eziningi. I-ounce elilodwa (amagremu angama-28) oshizi wobisi oluhlaza lonke luqukethe ():

• Amakholori: 100
• Amaprotheni: 6 amagremu
• Amafutha: 8 amagremu
• AmaCarbs: 1 igremu
• I-Sodium: 380 mg - 16% we-RDI
• I-calcium: U-33% we-RDI

Njengoba ushizi oluhlaza okwesibhakabhaka uphakeme nge-calcium, umsoco odingekayo ukuze ube nempilo enhle yethambo, ukuyifaka ekudleni kwakho kungasiza ekuvikeleni izingqinamba zezempilo ezihlobene nethambo.

Eqinisweni, ukudla okwanele kwe-calcium kuxhunyaniswa nokwehla kwengozi ye-osteoporosis, edala ukuthi amathambo abe buthakathaka futhi aqhekeke (,,).

Ushizi oluhlaza okwesibhakabhaka uthanda kakhulu phezu kwama-burger, ama-pizza, namasaladi enziwe ngesipinashi, amantongomane, nama-apula noma amapheya.

Isifinyezo Ushizi oluhlaza okwesibhakabhaka unemithambo ehlukile eluhlaza okwesibhakabhaka noma empunga nokunambitheka oku-tangy. Igcwele i-calcium, ingakhuthaza impilo yamathambo futhi isize ukuvimbela ukukhumuzeka kwamathambo.

3. Feta

I-Feta ushizi othambile, osawoti, omhlophe odabuka eGrisi. Ngokuvamile kwenziwa ngobisi lwezimvu noma lwembuzi. Ubisi lwezimvu lunikeza i-feta ukunambitheka oku-tangy nokubukhali, kuyilapho i-feta yezimbuzi ithambile.

Njengoba i-feta ifakwa ku-brine ukulondoloza ukusha, ingaba phezulu nge-sodium. Kodwa-ke, kuvame ukuba nama-calories aphansi kunezinye ushizi eziningi.

I-ounce elilodwa (ama-28 amagremu) we-feta cheese egcwele amafutha inikeza ():

• Amakholori: 80
• Amaprotheni: 6 amagremu
• Amafutha: 5 amagremu
• AmaCarbs: 1 igremu
• I-Sodium: 370 mg - 16% we-RDI
• I-calcium: U-10% we-RDI

I-Feta, njengalo lonke ubisi olunamafutha agcwele, inikeza i-conjugated linoleic acid (CLA), ehambisana nokuncipha kwamafutha omzimba nokwakheka komzimba okwenziwe ngcono (,,).

Ucwaningo olulodwa kubantu abadala abangama-40 abakhuluphele ngokweqile lathola ukuthi ukuthatha amagremu angu-3.2 ngosuku lwesengezo se-CLA izinyanga eziyisithupha kwehle kakhulu amafutha omzimba futhi kwavimbela ukuzuza kwesisindo samaholide, uma kuqhathaniswa ne-placebo ().

Ngakho-ke, ukudla ukudla okuqukethe i-CLA njenge-feta kungasiza ekuthuthukiseni ukwakheka komzimba. Eqinisweni, i-feta kanye nezinye ushizi ezenziwe ngobisi lwezimvu ngokuvamile zine-CLA eningi kunezinye ushizi (17, 18).

Kodwa-ke, ucwaningo lukhawulelwe futhi lugxile kakhulu kwizengezo ze-CLA.

Ukwengeza i-feta cheese ekudleni kwakho, zama ukuyisonga phezu kwamasaladi, ukuyifaka emaqandeni, noma ukuyishaya ediphini ukuze udle nemifino emisha.

Isifinyezo I-Feta ushizi wamaGrikhi ophakeme kasawoti kodwa ophansi ngama-calories kunamanye ushizi. Ingase futhi iqukathe amanani aphezulu we-CLA, i-fatty acid exhunywe ekwakhiweni komzimba okuthuthukisiwe.

4. I-Cottage Cheese

I-Cottage shizi ushizi othambile, omhlophe owenziwe ngamakhekhe obisi olungaxakile obisi lwenkomo. Kucatshangwa ukuthi kwavela e-United States.

I-Cottage shizi iphakeme kakhulu kunamaprotheni kunezinye ushizi. Inkomishi engu-1/2 (110-gram) enikezela ngama-cottage cheese anamafutha agcwele ihlinzeka ():

• Amakholori: 120
• Amaprotheni: 12 amagremu
• Amafutha: 7 amagremu
• AmaCarbs: 3 amagremu
• I-Sodium: 500 mg - 21% we-RDI
• I-calcium: U-10% we-RDI

Njengoba i-cottage shizi inamaprotheni amaningi kepha inama-kilojoule amaningi, kuvame ukunconywa ukunciphisa umzimba.

Ucwaningo oluningi lukhombisa ukuthi ukudla ukudla okunamaprotheni aphezulu njenge-cottage shizi kungakhuphula imizwa yokugcwala futhi kusize ukwehlisa ukudla okuphelele kwekhalori, nakho okungadala ukwehla kwesisindo (,).

Ucwaningo kubantu abadala abangama-30 abaphilile lithole ukuthi i-cottage shizi ibivele igcwalisa njenge-omelet enokwakheka okufanayo kwezakhi (,).

Ngakho-ke, ukufaka i-cottage shizi ekudleni kwakho kungakusiza uzizwe ugcwele ngemuva kokudla futhi wehlise nokudla kwekhalori.

Kunambitheka kakhulu ekusakazeni ubhontshisi, kuhlanganiswe nama-smoothies, kungezwe kumaqanda aqotshiwe, noma kusetshenziswe njengesisekelo sediphu.

Isifinyezo I-Cottage shizi ushizi omusha, onama-clumpy olayishwe amaprotheni. Ukungeza i-cottage shizi ekudleni kwakho kungakusiza ukuthi uhlale ugcwele futhi kungasiza ekunciphiseni isisindo.

5. URicotta

URicotta ushizi wase-Italiya owenziwe ngezingxenye ezinamanzi obisi lwenyathi lwamanzi lwenkomo, lwembuzi, lwezimvu, noma lwase-Italy olusele ekwenzeni ezinye ushizi. I-Ricotta inokuthungwa okuluhlaza okotshani futhi kuvame ukuchazwa njengenguqulo elula ye-cottage shizi.

Inkomishi engu-1/2 (124-gram) yokuhlinzeka nge-ricotta yobisi lonke iqukethe ():

• Amakholori: 180
• Amaprotheni: 12 amagremu
• Amafutha: 12 amagremu
• AmaCarbs: 8 amagremu
• I-Sodium: 300 mg - 13% we-RDI
• I-calcium: 20% we-RDI

Amaprotheni oshizi we-ricotta iningi liyi-whey, iphrotheni lobisi eliqukethe wonke ama-amino acid abalulekile abantu adinga ukuwathola ekudleni ().

Isondo limuncwa kalula futhi lingakhuthaza ukukhula kwemisipha, lisize ukwehlisa umfutho wegazi, futhi lehlise amazinga aphezulu e-cholesterol (,,).

Ucwaningo olulodwa kubantu abadala abangama-70 abakhuluphele kakhulu luthole ukuthi ukuthatha amagremu ama-54 we-whey protein ngosuku amasonto ayi-12 kwehlise umfutho wegazi we-systolic ngo-4% uma kuqhathaniswa namazinga ayisisekelo. Kodwa-ke, lolu cwaningo lugxile kuzithasiselo ze-whey esikhundleni se-whey kusuka ekudleni kobisi ().

Ngenkathi i-ricotta ingahlinzeka ngezinzuzo ezifanayo, ucwaningo oluthe xaxa ngama-whey ekudleni okuphelele luyadingeka.

Ushizi weRicotta unambitha okumnandi kumasaladi, amaqanda aqotshiwe, i-pasta, ne-lasagna. Ingasetshenziswa futhi njengesisekelo sediphu esiphundu noma isetshenziswe nezithelo zokudla okulula nokunosawoti.

Isifinyezo URicotta ushizi o-creamy, omhlophe ogcwele amaprotheni. Isondo eliphakeme elitholakala ku-ricotta lingakhuthaza ukukhula kwemisipha futhi lisize ukwehlisa umfutho wegazi.

6. IParmesan

I-Parmesan ushizi onzima, osekhulile onokuthungwa oku-gritty kanye nosawoti, ukunambitheka kwamantongomane. Yenziwe ngobisi lwenkomo oluhlaza olungavuthiwe oludala okungenani izinyanga eziyi-12 ukubulala amagciwane ayingozi futhi kuveze ukunambitheka okuyinkimbinkimbi (27).

Umkhiqizo wokugcina ulayishwe izakhamzimba. I-ounce elilodwa (ama-28 amagremu) woshizi weParmesan unikeza ():

• Amakholori: 110
• Amaprotheni: 10 amagremu
• Amafutha: 7 amagremu
• AmaCarbs: 3 amagremu
• I-Sodium: 330 mg - 14% we-RDI
• I-calcium: 34% we-RDI

I-1-ounce (28-gram) esebenza futhi iqukethe cishe i-30% ye-RDI ye-phosphorus ().

Njengoba iParmesan icebile kukho kokubili i-calcium ne-phosphorus - izakhamzimba ezibamba iqhaza ekwakhekeni kwamathambo - kungakhuthaza impilo yamathambo (,).

Ucwaningo olulodwa kubantu abadala baseKorea abacishe babe ngu-5 000 bathola ukuthi ukudla okuphezulu kwe-calcium ne-phosphorus kuhlotshaniswa kakhulu namathambo angcono ezingxenyeni ezithile zomzimba - kufaka phakathi i-femur, ithambo lomuntu elide kakhulu ().

Ekugcineni, njengoba isikhulile isikhathi eside, iParmesan iphansi kakhulu ku-lactose futhi imvamisa ingabekezelelwa ngabantu abaningi abane-lactose intolerance ().

I-Parmesan egayiwe ingangezwa kuma-pastas nama-pizza. Ungayifafaza namaqanda noma usakaze izingcezu ebhodini likashizi ngezithelo namantongomane.

Isifinyezo I-Parmesan ushizi ophansi we-lactose ophezulu nge-calcium ne-phosphorus, engahle ithuthukise impilo yamathambo.

7. ISwitzerland

Njengoba igama liphakamisa, ushizi waseSwitzerland uqhamuka eSwitzerland. Leli shizi eli-semi-hard ngokuvamile lenziwa ngobisi lwenkomo futhi lifaka ukunambitheka okuncane, okunamantongomane.

Izimbobo zayo zokusayina zakhiwa ngamagciwane akhipha amagesi ngesikhathi senqubo yokuvutshelwa.

I-ounce elilodwa (ama-28 amagremu) eshizi laseSwitzerland elenziwe ngobisi lonke liqukethe ():

• Amakholori: 111
• Amaprotheni: 8 amagremu
• Amafutha: 9 amagremu
• AmaCarbs: ngaphansi kuka-1 gram
• I-Sodium: 53 mg - 2% we-RDI
• I-calcium: Ama-25% we-RDI

Njengoba iphansi nge-sodium namafutha kunamanye ushizi, ushizi waseSwitzerland uvame ukunconywa kunoma ngubani odinga ukuqapha usawoti noma ukudla kwawo amafutha, njengabantu abanesifo somfutho wegazi ().

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ushizi waseSwitzerland uphethe izinhlanganisela ezahlukahlukene ezivimbela i-enzyme eguqula i-angiotensin (ACE) (, 33).

I-ACE inciphisa imithambo yegazi futhi inyuse umfutho wegazi emzimbeni wakho - ngakho-ke izinhlanganisela ezithiyo zingasiza ukwehlisa umfutho wegazi (, 33).

Lokho kusho ukuthi, ucwaningo oluningi ngemiphumela yamakhemikhali eshizi aseSwitzerland ekucindezelekeni kwegazi abekelwe eceleni ukuhlola amashubhu. Ucwaningo lomuntu luyadingeka.

Ukufaka ushizi waseSwitzerland ekudleni kwakho, ungawudla ngezithelo noma uwengeze kumasangweji, ama-baker amaqanda, ama-burger, nesobho le-anyanisi laseFrance.

Isifinyezo Ushizi waseSwitzerland unamafutha amancane ne-sodium kunezinye ushizi eziningi futhi unikeza izinto ezingasiza ekunciphiseni umfutho wegazi. Kodwa-ke, kudingeka olunye ucwaningo.

8. UCheddar

I-Cheddar iyi-cheese e-semi-hard ethandwa kakhulu evela eNgilandi.

Yenziwe ngobisi lwenkomo olukhule izinyanga ezimbalwa, ingaba mhlophe, ingabi mhlophe, noma iphuzi. Ukunambitheka kwe-cheddar kuncike ezinhlobonhlobo, kusuka kokuncane kuya kokucijile okwengeziwe.

I-ounce elilodwa (ama-28 amagremu) we-cheddar yobisi lonke iqukethe ():

• Amakholori: 115
• Amaprotheni: 7 amagremu
• Amafutha: 9 amagremu
• AmaCarbs: 1 igremu
• I-Sodium: 180 mg - 8% we-RDI
• I-calcium: 20% we-RDI

Ngaphezu kokunotha ngamaprotheni ne-calcium, i-cheddar ingumthombo omuhle kavithamini K - ikakhulukazi uvithamini K2 ().

UVitamin K ubalulekile empilweni yenhliziyo namathambo. Kuvimbela i-calcium ukuthi ingafakwa ezindongeni zemithambo yakho yegazi nemithambo ().

Amazinga kavithamini K anganele angadala i-calcium buildup, evimbele ukugeleza kwegazi futhi aholele engcupheni eyengeziwe yokuvaleka nesifo senhliziyo (,,).

Ukuvimbela ama-calcium deposits, kubalulekile ukuthola u-vitamin K owanele ekudleni. Njengoba i-K2 evela ekudleni kwesilwane imuncwa kangcono kune-K1 etholakala ezitshalweni, i-K2 ingabaluleke kakhulu ekuvikeleni isifo senhliziyo ().

Eqinisweni, ucwaningo olulodwa kwabesifazane abadala abangaphezu kwe-16,000 luxhumanise ukudla okuphezulu kukavithamini K2 engcupheni ephansi yokuhlaselwa yisifo senhliziyo eminyakeni eyi-8 ().

Ukudla i-cheddar kungenye yezindlela zokwandisa umthamo wakho wevithamini K2. Ungayifaka kumapuleti e-charcuterie, izitsha zemifino, ama-burger namaqanda.

Isifinyezo I-Cheddar icebile ku-vitamin K2, isakhi esivimbela i-calcium ekwakheni imithambo nemithambo yakho. Ukuthola i-K2 eyanele kunganciphisa ubungozi besifo senhliziyo.

9. Imbuzi

Ushizi wezimbuzi, owaziwa nangokuthi i-chèvre, ushizi onombala, othambile owenziwe ngobisi lwembuzi.

Itholakala ngezindlela eziningana, kufaka phakathi izingodo ezisatshalaliswayo, ukuwa, nezinhlobo ezenziwe ukuba zifane neBrie.

Ushizi wembuzi unomsoco ophakeme, nge-ounce elilodwa (28 amagremu) ukuhlinzeka ():

• Amakholori: 75
• Amaprotheni: 5 amagremu
• Amafutha: 6 amagremu
• AmaCarbs: 0 amagremu
• I-Sodium: 130 mg - 6% we-RDI
• I-calcium: 4% we-RDI

Ngaphezu kwalokho, ubisi lwembuzi lunama-acids amaningi aphakathi nendawo kunobisi lwenkomo. Lezi zinhlobo zamafutha zimuncwa ngokushesha emzimbeni wakho futhi mancane amathuba okuthi zigcinwe njengamafutha ().

Ngaphezu kwalokho, ushizi wembuzi kungaba lula kwabanye abantu ukugaya kunoshizi owenziwe ngobisi lwenkomo. Lokhu kungenzeka ngoba ubisi lwembuzi luphansi ku-lactose futhi luqukethe amaprotheni ahlukile.

Ikakhulu, ushizi wembuzi uqukethe i-A2 casein, engahle ibe nokuvuvukala okuncane futhi ingabi namathuba amancane okudala ukungakhululeki kokugaya ukudla kune-A1 casein etholakala obisini lwenkomo (,).

Ushizi wembuzi oshubile ungangezwa kumasaladi, ama-pizza, namaqanda. Ngaphezu kwalokho, ushizi wembuzi ophehliwe wenza idiphu emnandi yezithelo noma imifino.

Isifinyezo Ushizi wembuzi uphansi ku-lactose futhi uqukethe amaprotheni angahle agayeke kalula kunalawo oshizi obisi lwenkomo.

Okusemqoka

Ushizi ngumkhiqizo wobisi osetshenziswa kabanzi.

Iningi loshizi liwumthombo omuhle wamaprotheni ne-calcium, kanti ezinye zinikeza izinzuzo ezengeziwe zezempilo. Ikakhulu, ushizi othile unganikeza izakhamzimba ezithuthukisa impilo yamathumbu, zisize ukunciphisa umzimba, zithuthukise impilo yamathambo, futhi zinciphise ubungozi besifo senhliziyo.

Kodwa-ke, njengoba olunye ushizi lungaba phezulu nge-sodium kanye / noma namafutha, kusakufanelekile ukugcina iso ekudleni kwakho.

Kukonke, ushizi ungaba isengezo esinomsoco ekudleni okunempilo, nokulinganisela.