Ubwino wa tchizi ndi wochuluka, wofunikira kwambiri womwe ndi B12. Phunzirani zambiri

Tchizi ndi chakudya chodziwika bwino cha mkaka chomwe chikhoza kusangalatsidwa pachokha kapena kugwiritsidwa ntchito ngati chokomera pazakudya ndi zokhwasula-khwasula, kuchokera ku cheddar pa omelet ya m'mawa kupita ku tomato wa chitumbuwa ndi mipira ya mozzarella pazakudya za ku Mediterranean, ndi parmesan pa pasta pa chakudya chamadzulo.

Okonda tchizi nthawi zambiri amatha kukopeka ndi zinthu za mkaka, zomwe zingapangitse munthu kudabwa za zotsatira za kudya tchizi tsiku lililonse, malinga ndi zomwe zinafalitsidwa ndi webusaiti ya "Idyani Izi Sizimenezo".

Tchizi uli ndi michere yambiri monga mapuloteni ndi calcium, ndipo uli ndi mankhwala opangidwa ndi bioactive, monga magnesium ndi vitamini B12, komanso kuchuluka kwa sodium, saturated mafuta, ndi zopatsa mphamvu.

Akatswiri amanena kuti pa Intaneti pali zinthu zambiri zabodza zokhudza tchizi, zomwe zingapangitse anthu ena kukhala osamala poganiza za kudya, chifukwa nthawi zambiri amati ndi gwero lalikulu la mafuta odzaza, omwe ndi ovuta kugayidwa, ndipo amawaimba mlandu. matenda ambiri. Idyani Izi Osati Amene adafunsidwa akatswiri odalirika azakudya ndipo adanena izi:

Kuwonjezeka kwa calcium

Malinga ndi malangizo a zakudya a ku United States, 30% ya amuna ndi 60% ya akazi sapeza kashiamu wokwanira m’zakudya zawo, ndipo 75% ya akuluakulu samakwaniritsa mlingo wovomerezeka wa kashiamu wa 1000. Calcium imathandiza kukhala ndi mafupa athanzi, koma zikuwoneka Kafukufuku wasonyezanso kuti angathandize kuchepetsa kuthamanga kwa magazi, kupewa pre-eclampsia, komanso kukhalabe ndi thanzi labwino.

Akatswiri akufotokoza kuti pafupifupi 72% ya calcium yomwe imalowa m'thupi imachokera ku mkaka ndi zakudya zomwe zimakhala ndi zowonjezera zowonjezera za mkaka.

Kupititsa patsogolo matumbo a microbiome

Ambiri amadziwa kuti yoghurt ndi imodzi mwa njira zabwino kwambiri zosungira mabakiteriya opindulitsa omwe amathandiza kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda, koma pali mitundu yambiri ya tchizi yofewa komanso yolimba, kuphatikizapo cheddar, edamame, feta, Parmesan. ndi Gouda zomwe zimapatsa thupi kuchuluka kwa ma probiotics okwanira.

Kafukufuku wochulukirapo akupitilirabe kuti amvetsetse kuchuluka ndi kuthekera kwa mabakiteriya panthawi yopanga tchizi.

Chepetsani chiopsezo cha matenda a mtima

Ngakhale kuti tchizi chamafuta ambiri ndi gwero lofunika kwambiri la mafuta odzaza, ndipo ngakhale zingapangitse chiopsezo cha matenda a mtima, kafukufuku akuwonetsa zosiyana.

Kafukufuku wina m’nyuzipepala ya The Lancet, yomwe inaphatikizapo anthu 135000 m’mayiko 21, inanena kuti panalibe mgwirizano pakati pa kudya zakudya za mkaka, kuphatikizapo tchizi, ndi chiopsezo cha matenda a mtima kapena zochitika zazikulu za mtima.

Ndipotu, kafukufukuyu ananena kuti anthu amene amadya zakudya za mkaka zokhala ndi mafuta ambiri kapena mafuta ochepa patsiku anali ndi chiopsezo chochepa cha matenda a mtima, matenda a mtima, kapena imfa ya matenda a mtima.

Kuchira kwa minofu pambuyo pochita masewera olimbitsa thupi

Ochita masewera amadalira mapuloteni owonjezera kuti apititse patsogolo kuchira kwa minofu ndikupereka mphamvu ndi kupirira, ndipo mkaka uli ndi mapuloteni apamwamba komanso ma amino acid onse XNUMX. Kafukufuku amatsimikizira kuti mapuloteni a whey ndi casein mu mkaka amatha kulimbikitsa kuchira pambuyo polimbitsa thupi ndikuthandizira kulimbikitsa kaphatikizidwe ka mapuloteni a minofu. Tchizi amapangidwa makamaka ndi casein, puloteni yomwe imagaya pang'onopang'ono yomwe imalimbikitsanso kaphatikizidwe ka mapuloteni pambuyo polimbitsa thupi.

Kafukufuku waposachedwa, wofalitsidwa m'magazini a Nutrients, adapeza kuti pakati pa othamanga amphamvu a 20 omwe adanena kuti 30g ya mapuloteni kuchokera ku tchizi imalimbitsa kaphatikizidwe ka mapuloteni a minofu, mlingo womwewo wa mapuloteni ochokera ku mkaka.

Tchizi ukhoza kukhala wowonjezera pazakudya zopatsa thanzi, koma ndikofunikira kulingalira kukula kwa gawo, chifukwa tchizi chimakhala ndi zopatsa mphamvu zambiri, sodium, ndi mafuta odzaza.

Kusalolera kwa Lactose

Pafupifupi 68% ya anthu padziko lapansi ali ndi mtundu wina wa lactose malabsorption, womwe umachitika pamene thupi silingathe kugaya lactose, chakudya chachikulu chomwe chimapezeka mu mkaka ndi mkaka. Ngati muli ndi vuto la lactose, tchizi zimatha kuyambitsa kukhumudwa m'mimba mutadya ndikuyambitsa kutupa, gasi ndi kutsekula m'mimba.

Nkhani yabwino ndiyakuti tchizi muli lactose yocheperako poyerekeza ndi mkaka ndi yogati. Tchizi zomwe zimakhala zochepa mu lactose ndipo zimaloledwa bwino ndi Parmesan, Swiss, blue, Gouda, cheddar, brie ndi edamame. Tchizi zomwe zili ndi lactose wambiri zimaphatikizapo ricotta ndi kirimu tchizi.

Zopatsa mphamvu

Anthu ambiri okonda tchizi amakhala ndi vuto lalikulu la kudya tchizi, lomwe ndi loti amadya kwambiri, Tchizi ndi wopatsa thanzi, komanso amakhala ndi ma calories ambiri, zomwe zimapangitsa kuti zikhale zosavuta kuzidya. 30 magalamu a tchizi zambiri zolimba, monga cheddar, zimakhala ndi zopatsa mphamvu za 100-125, malingana ndi zosiyanasiyana. Ndikosavuta kutenga 90 mpaka 120 magalamu nthawi imodzi, monga chokhwasula-khwasula kapena ngati gawo la maphunziro aakulu.

Maulosi a horoscope a Maguy Farah a chaka cha 2023