Cov txiaj ntsig ntawm cheese muaj ntau, qhov tseem ceeb tshaj plaws yog B12. Kawm ntxiv

Cheese yog cov khoom noj uas muaj mis nyuj nrov uas tuaj yeem nyiam ntawm nws tus kheej los yog siv los ua cov khoom noj qab nyob hauv cov zaub mov thiab khoom noj txom ncauj, los ntawm cheddar rau sawv ntxov omelet mus rau txiv lws suav thiab mozzarella pob rau Mediterranean khoom noj txom ncauj, thiab parmesan ntawm pasta thaum noj hmo.

Cov neeg nyiam cheese feem ntau pom lawv tus kheej kos rau cov khoom siv mis nyuj, uas yuav ua rau ib tus xav tsis thoob txog qhov muaj peev xwm ntawm kev noj cheese txhua hnub, raws li qhov tau tshaj tawm los ntawm "Nyob No Tsis Yog" lub vev xaib.

Cheese yog nplua nuj nyob rau hauv ntau yam as-ham xws li protein thiab calcium, thiab muaj bioactive compounds, xws li magnesium thiab vitamin B12, nrog rau ib tug tseem ceeb npaum li cas ntawm sodium, saturated rog, thiab calorie ntau ntau.

Cov kws tshaj lij tau taw qhia tias muaj ntau cov ntaub ntawv tsis raug txog cheese hauv Is Taws Nem, uas tuaj yeem ua rau qee tus neeg ceev faj thaum xav txog kev noj nws, vim nws feem ntau tau piav qhia tias yog qhov tseem ceeb ntawm cov roj saturated, uas nyuaj rau zom, thiab raug liam. rau tag nrho ntau yam kab mob. Noj No Tsis Yog Qhov Kev Tshawb Fawb Txog Kev Noj Qab Haus Huv uas ntseeg siab thiab lawv tau tshaj tawm cov hauv qab no:

Ua kom cov calcium ntau ntxiv

Raws li US Dietary Guidelines, 30% ntawm cov txiv neej thiab 60% ntawm cov poj niam tsis tau txais calcium txaus nyob rau hauv lawv cov zaub mov, thiab 75% ntawm cov neeg laus tsis tau raws li cov kev pom zoo txhua hnub ntawm 1000 mg ntawm calcium. Calcium pab tswj cov pob txha noj qab haus huv, tab sis Zoo li Kev Tshawb Fawb kuj tau qhia tias nws tuaj yeem ua rau txo qis ntshav siab, tiv thaiv kev mob ntshav qab zib ua ntej, thiab txawm tias tswj tau qhov hnyav.

Cov kws tshaj lij piav qhia tias kwv yees li 72% ntawm cov calcium uas tau txais los ntawm cov khoom noj siv mis thiab cov khoom noj uas muaj cov khoom xyaw mis ntxiv. Cov cheeses muaj cov calcium ntau tshaj vim lawv cov dej qis, uas ua rau lawv cov khoom noj ntau dua.

Txhim kho lub plab microbiome

Ntau tus paub tias yogurt yog ib txoj hauv kev zoo tshaj plaws los khaws cov kab mob uas muaj txiaj ntsig zoo uas pab txhim kho koj cov microbiome, digestive ib ntsuj av, thiab kev tiv thaiv kab mob, tab sis muaj ntau hom mos thiab tawv cheese, xws li cheddar, edamame, feta, Parmesan, thiab Gouda uas muab lub cev txaus ntawm probiotics.

Kev tshawb fawb ntxiv yog txuas ntxiv kom nkag siab zoo dua tus nqi thiab muaj peev xwm ntawm cov kab mob thaum lub sij hawm ua cheese.

Txo qhov kev pheej hmoo ntawm kab mob plawv

Txawm hais tias tag nrho cov rog cheese yog qhov tseem ceeb ntawm cov roj saturated, thiab txawm hais tias nws tuaj yeem ua rau muaj kev pheej hmoo ntawm cov kab mob plawv, kev tshawb fawb qhia qhov txawv.

Ib txoj kev tshawb fawb hauv The Lancet, uas suav nrog 135000 tus neeg koom hauv 21 lub tebchaws, tau tshaj tawm tias tsis muaj kev sib raug zoo ntawm kev noj cov khoom noj siv mis, suav nrog cheese, thiab kev pheej hmoo ntawm kab mob plawv lossis cov xwm txheej loj.

Qhov tseeb, txoj kev tshawb fawb tau tshaj tawm tias cov neeg uas noj ntau tshaj ib qho kev noj cov khoom noj uas muaj roj ntau lossis cov roj tsawg hauv ib hnub tau txo qis kev pheej hmoo ntawm mob plawv, mob plawv, lossis tuag los ntawm kab mob plawv.

Cov nqaij ntshiv tom qab qoj ib ce

Cov neeg ua kis las vam khom cov khoom noj protein los txhawb cov nqaij ntshiv thiab muab lub zog thiab kev ua kom muaj zog, thiab cov mis nyuj muaj cov protein zoo thiab tag nrho XNUMX qhov tseem ceeb amino acids. Kev tshawb fawb tau lees paub tias cov whey thiab casein proteins hauv cov mis nyuj tuaj yeem txhawb kev rov qab ua haujlwm rov qab thiab pab txhawb cov leeg nqaij protein synthesis. Cheese feem ntau yog ua los ntawm casein, cov protein uas ua rau qeeb qeeb uas tseem txhawb nqa cov protein synthesis tom qab ua haujlwm.

Ib txoj kev tshawb fawb tsis ntev los no, luam tawm hauv phau ntawv Journal Nutrients, pom tias ntawm 20 tus neeg ncaws pob muaj zog uas tau tshaj tawm tias 30g ntawm cov protein los ntawm cheese txhawb cov leeg nqaij protein synthesis, tib koob tshuaj protein los ntawm mis nyuj.

Cheese tuaj yeem yog ib qho kev noj qab haus huv ntxiv rau kev noj zaub mov zoo, tab sis nws yog ib qho tseem ceeb uas yuav tsum xav txog qhov loj me, vim tias cheese muaj ntau calories, sodium, thiab cov roj saturated.

Lactose intolerance

Kwv yees li 68% ntawm lub ntiaj teb cov pej xeem raug kev txom nyem los ntawm ib daim ntawv ntawm lactose malabsorption, uas tshwm sim thaum lub cev tsis tuaj yeem zom cov lactose, lub ntsiab carbohydrate muaj nyob rau hauv cov mis nyuj thiab cov khoom noj mis nyuj. Yog tias koj muaj lactose intolerant, cheese yuav ua rau mob plab tom qab noj nws thiab ua rau tsam plab, roj thiab raws plab.

Cov xov xwm zoo yog tias cheese muaj cov lactose tsawg dua li cov mis nyuj thiab yogurt, Cov cheese uas muaj hnub nyoog nyuaj yog qhov qis tshaj hauv lactose thiab feem ntau zoo rau me me. Cheese uas qis dua hauv lactose thiab feem ntau zoo zam muaj xws li Parmesan, Swiss, xiav, Gouda, cheddar, brie thiab edamame. Cov cheese uas muaj lactose ntau tshaj plaws suav nrog ricotta thiab cream cheese.

Calories

Cov neeg nyiam cheese feem ntau muaj teeb meem loj ntawm kev noj cheese, uas yog qhov lawv noj ntau heev, cheese yog khoom noj, tab sis nws kuj muaj calorie ntau ntau, uas ua rau nws yooj yim rau overdo nws. 30 grams ntawm cov cheese nyuaj, xws li cheddar, muaj txog 100-125 calories, nyob ntawm ntau yam. Nws yog ib qho yooj yim kom noj 90 mus rau 120 grams hauv ib qho zaum, xws li khoom noj txom ncauj lossis ib feem ntawm chav kawm tseem ceeb.

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