Tchizi ndi mankhwala abwino kwambiri a puloteni, calcium, ndi phosphorous, komanso ndizomwe zimayambitsa mafuta odzaza. Nanga pali malo oti tchizi azidya zakudya zochepa ?
Kutalika Kwake ndi Kochepa Kwake
Yankho lalifupi ndilo inde, mukhoza kupitiriza kudya tchizi, koma osati mochuluka. Kawirikawiri cheddar ili ndi makilogalamu 9 a mafuta pa ounce, 6 magalamu omwe ali odzaza.
Timakonda kukhala olemera kwambiri ndi tchizi, kukonkha mopanda manja manja athu pa pizza, mu omelets, kapena m'ma mac ndi tchizi.
Komabe, pambali yambiri, tchizi ndizomwe zimapatsa thanzi labwino chifukwa zili ndi mapuloteni, calcium, ndi phosphorous.
Ndiye kodi wokonda tchizi angachite chiyani? Khalani ndi nthawi yambiri ndipo muzidzichitira nokha nthawi. Izi zikutanthauza kusintha chiyanjano chanu ndi tchizi.
M'malo mogwiritsira ntchito monga chinthu chofunikira, mugwiritseni ntchito pa mbale zowonjezera. Tchizi wokalamba ndi zabwino kwa izi. Zimakhala zokoma kwambiri kotero kuti simukufunikira kugwiritsa ntchito zambiri. Zakudya zoterezi zikuphatikizapo zowonjezera kapena zowopsa, Gorgonzola, Parmesan, ndi Asiago.
Zakudya Zochepetsedwa Zowonongeka
Mitundu yambiri ya tchizi ndi mafuta ochepa kwambiri kuposa ena. Izi zimaphatikizapo mozzarella, zokolola zachitsulo, tchizi cha mlimi, ndi Neufchâtel. Mbuzi ya nkhumba imakhala yonenepa kwambiri ndipo imakhala ndi ma calories ochepa kuposa mkaka wamkaka wa ng'ombe.
Mafuta ambiri omwe amapezeka ambiri amapezeka mu mafuta ochepa, kuphatikizapo cheddar, Monterey Jack, mozzarella, Brie, Swiss, Colby, Muenster, ndi American.
Mafuta aang'ono omwe amachepetsa pansi amayamba kukhala okoma kwambiri, amakhala ndi mafuta ambiri komanso amakhala ndi zosiyana. Koma musawalembedwe kwathunthu. Mafuta ena omwe amachepetsa mafuta amtengo wapatali amakhala abwino kwambiri - kabotti amabwera m'maganizo.
Mafuta ochepetsedwa amachepetsa 6 magalamu a mafuta, ndi magalamu 4 a mafuta odzaza.
Zakuchizi zimagwira ntchito masangweji ndi saladi. Zikwama zowonjezera 2% tchizi ndizofunikira m'malo mmalo opangira pizza kapena kuti mugwiritse ntchito pazakudya zomwe mumazikonda-chakudya. Iwo samasungunuka bwino pansi pa kutentha kwachangu, choncho, pewani kuwagwiritsa ntchito pansi pa broiler.
Zakuchi Zamadzi
Kuwonjezera pa tchizi zopanda mafuta, chabwino, zambiri sizili zoyenera kudya kupatula, mwinamwake, mitundu yosiyanasiyana ya saladi yokongoletsa. Zakudya za kirimu zopanda mafuta zimaphatikizidwa ndi zowonjezera zina, kapena ndi zitsamba zinawonjezeredwa.
Kudziyesa Ndikofunika
Choncho pitirizani kudya tchizi, koma muzigwiritsa ntchito mochepa komanso mochepa.
Kumbukirani, American Heart Association ikupitirizabe kuyamikira kuchepetsa kudya kwathunthu mafuta ochepa kuposa 7%. Komiti Yotsogolera Zakudya Zowonjezera imapereka 10% ngakhale kuti yanyamula zoletsera mafuta ndi kolesterol.