Kubatsira kwechizi kune zvakawanda, iyo inonyanya kukosha ndeye B12. Dzidza zvakawanda

Cheese chikafu chakakurumbira chemukaka chinogona kunakidzwa chega kana kushandiswa sechinhu chinonaka mukudya nekudya, kubva cheddar pamangwanani omelet kusvika kucherry matomatisi uye mozzarella mabhora ekudya kweMediterranean, uye parmesan pasta pakudya kwemanheru.

Vanoda cheese vanogona kuzviwana vachikweverwa kune zvigadzirwa zvemukaka, izvo zvinogona kuita kuti munhu ashamise nezve mhedzisiro yekudya cheese zuva rega rega, maererano nezvakadhindwa ne "Idya Izvi Kwete Izvo" webhusaiti.

Cheese yakapfuma mune zvakawanda zvinovaka muviri zvakaita seprotein uye calcium, uye ine bioactive komisheni, senge magnesium uye vhitamini B12, pamwe nehuwandu hwakakura hwe sodium, saturated mafuta, uye macalorie.

Nyanzvi dzakaratidza kuti pane zvakawanda zvisizvo pamusoro pechizi paInternet, izvo zvinogona kuita kuti vamwe vanhu vachenjere pavanenge vachifunga nezvekudya, sezvo inowanzotsanangurwa sechinhu chikuru chemafuta akazara, ayo akaoma kugaya, uye anopomerwa mhosva. pazvirwere zvose zvakawanda. Idya Izvi Kwete Izvo zvakaongororwa vakavimbika nyanzvi dzekudya uye vakashuma zvinotevera:

Kuwedzera calcium mazinga

Maererano neU.S. Dietary Guidelines, 30% yevarume uye 60% yevakadzi havawani calcium yakakwana muzvokudya zvavo, uye 75% yevanhu vakuru havakwanisi kupiwa mari yezuva nezuva ye1000 XNUMX mg ye calcium. Calcium inobatsira kuchengetedza mapfupa ane utano, asi Tsvakurudzo yakaratidzawo kuti inogona kubatsira mukuderedza BP, kudzivirira pre-eclampsia, uye kunyange kuchengetedza huremu hune hutano.

Vanamazvikokota vanotsanangura kuti chikamu che72% checalcium chinodyiwa chinobva mumukaka uye chikafu chine zvinhu zvakawedzerwa zvemukaka.Machizi akaomarara ane calcium yakawanda nekuda kwekuderera kwemvura yawo, izvo zvinoita kuti awedzere kusimba.

Kuvandudza gut microbiome

Vazhinji vanoziva kuti yogati ndiyo imwe yedzakanakisa nzira dzekuchengetedza mabhakitiriya anobatsira anobatsira kuvandudza microbiome yako, kugaya turakiti, uye immune system hutano, asi kune akawanda marudzi akapfava uye akaoma chizi, anosanganisira cheddar, edamame, feta, Parmesan, uye Gouda iyo inopa muviri huwandu hwakakwana hweprobiotics.

Kumwe tsvagiridzo kuri kuenderera mberi kuti unzwisise zviri nani huwandu uye kugona kwebhakitiriya panguva yekugadzira cheese.

Deredza njodzi yechirwere chemoyo

Kunyange zvazvo chizi chakazara-mafuta chiri chitubu chinokosha chemafuta akazara, uye kunyange zvazvo inogona kuwedzera njodzi yechirwere checoronary artery, tsvakurudzo inoratidza zvakasiyana.

Imwe ongororo yakaitwa muThe Lancet, iyo yaisanganisira vatori vechikamu 135000 21 munyika XNUMX, yakashuma kuti pakanga pasina hukama pakati pekudya zvinhu zvemukaka, kusanganisira chizi, uye njodzi yehosha yemwoyo kana zviitiko zvikuru zvemwoyo.

Kutaura idi, chidzidzo chacho chakashuma kuti avo vaidya zvinopfuura chikamu chimwe chezvakagadzirwa zvemukaka zvakazara-mafuta kana kuti zvakaderera pazuva vakanga vane ngozi yakaderedzwa yehosha yemwoyo, hosha yemwoyo, kana kuti kufa nehosha yemwoyo.

Tsandanyama kupora mushure mekurovedza muviri

Vezvemitambo vanovimba nemapuroteni ekuwedzera kukurudzira kupora kwemhasuru uye kupa simba nekutsungirira kuwana, uye mukaka une mapuroteni emhando yepamusoro uye ese XNUMX akakosha amino acid. Tsvagiridzo inosimbisa kuti whey uye casein mapuroteni mumukaka anogona kusimudzira mushure mekurovedza muviri kupora uye kubatsira kukurudzira tsandanyama protein synthesis. Cheese inonyanya kugadzirwa necasein, puroteni inononoka kugaya iyo inosimudzirawo post-workout protein synthesis.

Chidzidzo chechangobva kuitika, chakabudiswa mumagazini Nutrients, chakawana kuti pakati pevatambi vane simba makumi maviri vakashuma kuti magiramu makumi matatu emapuroteni kubva cheese akawedzera tsandanyama mapuroteni synthesis, chiyero chakafanana cheprotein kubva mumukaka.

Cheese inogona kuwedzera kune hutano kune imwe nzira yekudya, asi zvakakosha kufunga nezvehukuru hwechikamu, sezvo cheese ine macalorie akawanda, sodium, uye saturated mafuta.

Lactose kusashivirira

Inenge 68% yehuwandu hwepasi rose inotambura nemhando yelactose malabsorption, iyo inoitika kana muviri usingakwanise kugaya lactose, iyo huru carbohydrate inowanikwa mumukaka nemukaka. Kana iwe uine lactose isingashiviriri, cheese inogona kukonzera kugumbuka mudumbu mushure mekudya uye kutungamirira kukuputika, gasi uye manyoka.

Nhau dzakanaka ndedzekuti cheese ine lactose shoma pane mukaka neyoghurt.Machizi akaomarara achembera ndiwo ane lactose yakaderera uye anowanzo bvumidzwa mune zvishoma. Machizi akadzikira mulactose uye anowanzo kubvumidzwa anosanganisira Parmesan, Swiss, bhuruu, Gouda, cheddar, brie uye edamame. Mashizi ane huwandu hwakanyanya hwelactose anosanganisira ricotta uye cream cheese.

Macalorie

Vazhinji vanoda chizi vane dambudziko guru rekudya chizi chinova chekuti vanodya zvakawanda.Chizi chinovaka muviri, asi chine macalorie akawanda, izvo zvinoita kuti zvive nyore kuwandisa. 30 magiramu emafuta akaoma akawanda, akadai se cheddar, ane anenge 100-125 makorikori, zvichienderana nemhando dzakasiyana-siyana. Zviri nyore kutora 90 kusvika 120 magiramu mune imwe chete kugara, kungave sechikafu kana sechikamu chekosi huru.

Maguy Farah's horoscope kufanotaura kwegore ra2023