Izibonelelo zeeshizi zininzi, eyona nto ibalulekileyo yi-B12. Funda ngakumbi

Itshizi kukutya okusekwe ebisini okuthandwayo okunokukonwatyelwa yodwa okanye kusetyenziswe njengesithako esinencasa ekutyeni nakwi-snacks, ukusuka kwi-cheddar kwi-omelet yasekuseni ukuya kwiitumato zecherry ezineebhola ze-mozzarella njenge-snack ephefumlelwe yiMeditera, kunye ne-parmesan ene-pasta. isidlo sangokuhlwa.

Abathandi be-cheese banokuzifumana betsalwa kwiimveliso zobisi, ezinokubangela ukuba umntu azibuze malunga nemiphumo enokubakho yokutya isonka samasi yonke imihla, ngokutsho kwapapashwa yiwebhusayithi ethi "Yitya Oku Ayikuko".

Isonka samasi sityebile kwizakhamzimba ezininzi ezifana neprotein kunye nekhalsiyam.Ikwaqulathe iikhompawundi zebhayoloji ezisebenza njenge magnesium kunye ne vitamin B12, kunye nesixa esikhulu sesodium, amafutha ahluthayo, kunye neecalories.

Iingcali zachaza ukuba kukho ulwazi oluninzi olungeyonyani malunga nesonka samasi kwi-Intanethi, enokwenza abanye abantu balumke xa becinga ngokuyitya, njengoko idla ngokuchazwa njengomthombo omkhulu wamafutha ahluthayo, ekunzima ukuwagaya, kwaye abekwa ityala. izifo ezininzi. Yitya oku Hayi ukuba iingcali zezondlo ezithembekileyo kwaye zaxela oku kulandelayo:

Ukunyuka kwamanqanaba e-calcium

Ngokutsho kwe-US Dietary Guidelines, i-30% yamadoda kunye ne-60% yabasetyhini abafumani i-calcium eyaneleyo kwizidlo zabo, kwaye i-75% yabantu abadala abahlangabezani nesibonelelo semihla ngemihla esicetyiswayo se-1000 mg ye-calcium.I-calcium inceda ukugcina impilo yamathambo, kodwa kubonakala Uphando lubonisa ukuba lunokuba negalelo ekwehliseni uxinzelelo lwegazi, ukuthintela i-preeclampsia, kunye nokugcina ubunzima obunempilo.

Iingcali zichaza ukuba malunga ne-72% ye-calcium ethathwayo ivela kwiimveliso zobisi kunye nokutya okunezithako zobisi ezongeziweyo, kwaye i-cheeses enzima iqulethe i-calcium eninzi ngenxa yomthamo wamanzi aphantsi, okwenza ukuba ibe nesondlo esininzi.

Ukuphucula i-microbiome yamathumbu

Abantu abaninzi bayazi ukuba iyogathi yenye yezona ndlela zilungileyo zokugcina iibhaktheriya eziluncedo ezinceda ukuphucula i-microbiome, ukugaya, kunye nempilo ye-immune system, kodwa kukho iintlobo ezininzi zetshizi ethambileyo nenzima, kubandakanya i-cheddar, i-Edam, i-feta, i-Parmesan, kunye ne-Gouda, ezibonelela umzimba ngeemali ezifanelekileyo zeeprobiotics.

Uphando oluninzi lusaqhuba ukuqonda ngcono ubungakanani kunye nokusebenza kweebhaktheriya ngexesha lokwenziwa kwesonka samasi.

Ukunciphisa umngcipheko wesifo senhliziyo

Nangona i-fat-fat cheese ingumthombo obalulekileyo wamanqatha amaninzi, kwaye nangona inokunyusa umngcipheko we-coronary artery disease, uphando lubonisa okuchaseneyo.

Olunye uhlolisiso olwenziwa kwiLancet, olwaluquka abathathi-nxaxheba abali-135000 21 kumazwe angama-XNUMX, lwanikela ingxelo yokuba akukho nxulumano phakathi kokutya iimveliso zobisi, kuquka itshizi, kunye nobungozi besifo sentliziyo okanye iziganeko ezinkulu ze<em>coronary.

Enyanisweni, uphando lubonise ukuba abo badla ngaphezu kokutya okunamafutha apheleleyo okanye ubisi olunamafutha aphantsi ngosuku babenomngcipheko oncitshisiweyo wesifo senhliziyo, ukuhlaselwa yintliziyo, okanye ukufa ngenxa yesifo senhliziyo.

Ukubuyiselwa kwemisipha emva kokuzivocavoca

Abazilolongi baxhomekeke kwizongezo zeprotheyini ukukhuthaza ukuchacha kwezihlunu kunye nokubonelela amandla kunye nokuzuza ukunyamezela, kwaye ubisi luqulethe iprotheyini ephezulu kunye nazo zonke ezisithoba ezibalulekileyo ze-amino acids. Uphando luqinisekisa ukuba i-whey kunye neprotheni ye-casein ebisi inokuphucula ukubuyiswa kwasemva kokusebenza kunye nokunceda ukuvuselela i-protein ye-muscle synthesis. I-Cheese iqulethe ubukhulu becala i-casein, iprotheni ecothayo yokwetyisa ekwaphucula iprotein synthesis emva kokuzilolonga.

Uphononongo lwakutsha nje, olupapashwe kwiphephancwadi i- Nutrients , lufumene ukuba phakathi kwe-20 iimbaleki ezikwaziyo eziye zabika ukuba i-30 grams yeprotheyini evela kwi-cheese yandisa i-protein ye-muscle synthesis, idosi efanayo yeprotheni evela kubisi.

I-Cheese ingaba yongezwa okunempilo kwipatheni yokutya elungeleleneyo, kodwa kubalulekile ukuqwalasela ubungakanani bokukhonza, njengoko itshizi iqulethe ezininzi iikhalori, i-sodium kunye namafutha ahluthayo.

Ukunganyamezeli kweLactose

Malunga nama-68% abantu behlabathi banengxaki yohlobo oluthile lwe-lactose malabsorption, eyenzeka xa umzimba ungakwazi ukwetyisa ngokupheleleyo i-lactose, eyona carbohydrate iphambili efumaneka kubisi nakwiimveliso zobisi. Ukuba awunyamezeli i-lactose, itshizi inokubangela ukuphazamiseka kwesisu emva kokutya kwaye ikhokelela ekuqhumeni, kwigesi, kunye nohudo.

Iindaba ezilungileyo kukuba i-cheese iqulethe i-lactose encinci kakhulu kunobisi kunye ne-yogurt, kwaye i-cheeses endala enzima iyona nto iphantsi kwi-lactose kwaye ngokuqhelekileyo inyamezelwa kakuhle ngamanani amancinci. Iitshizi ezisezantsi kwi-lactose kwaye zinyamezeleke ngokubanzi zibandakanya iParmesan, iSwitzerland, eluhlaza okwesibhakabhaka, iGouda, icheddar, iBrie kunye ne-Edam. Iitshizi ezinenani eliphezulu lelactose ziquka i-ricotta kunye ne-cream cheese.

Iikhalori

Uninzi lwabathandi besonka samasi banengxaki enkulu yokutya isonka samasi, nto leyo yokuba bayitya kakhulu.Itshizi inezondlo, kodwa ineekhalori ezininzi, nto leyo eyenza kube lula ukuyitya kakhulu. I-30 grams yeentshizi ezininzi ezinzima, ezifana ne-cheddar, ziqulethe malunga ne-100-125 calories, kuxhomekeke kwiindidi. Kulula ukutya i-90 ukuya kwi-120 grams ngexesha elinye, mhlawumbi njenge-snack okanye njengenxalenye yekhosi engundoqo.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023