Wɔ pizza so, wɔ sandwich mfinimfini, wɔ salad so... dɛn na wubetumi ayɛ a wunni cheese? Ɛyɛ dɛ paa. Nanso yɛn nyinaa ate sɛ kyiisi yɛ aduan a srade wom na ɛnyɛ papa. Ɛno nti na nnipa binom suro kakra sɛ wobedi kyiisi no. Dɛn ne asɛm no ankasa? So kyiisi yɛ aduan a ɛyɛ dɛ ara kwa? Anaasɛ ɛwɔ akwahosan so mfaso a yennim ho hwee? Okay, enti ɛnnɛ yɛbɛka biribiara a ɛfa saa cheese yi ho.
Momma yenni kan nhwɛ aduannuru a ɛwɔ kyiisi mu.
Cheese yɛ "aduan a ɛyɛ mũ" ampa. Sɛ yɛbɛka no tiawa a, ɛyɛ aduan a wɔayɛ no bɛn n’abɔde mu su sɛnea ɛbɛyɛ yiye biara, a wɔmfa nneɛma a wɔde ayɛ pii nka ho.
Nanso aduannuru a ɛwɔ kyiisi mu no gu ahorow kɛse a egyina kyiisi ko ne dodow a wudi so. Ade biako a ɛsɛ sɛ wokae titiriw ne sɛ wobɛtwe wo ho afi kyiisi a wɔayɛ no yiye a ɛwɔ gua so no ho . Sɛ nhwɛso no, ebia wɔde nneɛma a ɛma ɛyɛ dɛ, nneɛma a wɔde siesie nneɛma, ne nkyene pii (sodium) ka ‘cheese slices’ bi mu.
Cheese a ɛyɛ papa wɔ aduannuru a ɛsom bo te sɛ:
- Protein a ɛwɔ nipadua no mu
- Vitamin A a ɛwɔ nipadua no mu
- Vitamin B12 a ɛwɔ nipadua no mu
- Vitamin K a ɛwɔ nipadua no mu
- Zinc a wɔfrɛ no Zinc
- Calcium a ɛwɔ nipadua no mu
- Vitamin D a ɛwɔ nipadua no mu
Sɛ yɛbɛte nsonsonoe a ɛwɔ aduannuru mu wɔ kyiisi ahorow mu ase a, ma yɛnhwɛ nhwɛso ahorow bi.
| Nnuanennuro | Amerikafo kyiisi (1 ounce / gram 28) . | Brie kyiisi (ɔuns 1 / gram 28) . | Feta kyiisi (ɔuns 1 / gram 28) . |
|---|---|---|---|
| Calories a ɛwɔ nipadua no mu | 104. Nkyekyɛm | 95. Ɔde ne nsa kyerɛɛ ne so | 75. Nkyekyɛm |
| Protein a ɛwɔ nipadua no mu | gram 5 na ɛyɛ | 6 gram | gram 4 na ɛyɛ |
| Kɛseɛ | gram 9 na ɛyɛ | gram 8 na ɛyɛ | 6 gram |
| Calcium a ɛwɔ nipadua no mu | miligram 293 na ɛwɔ hɔ | miligram 52 na ɛyɛ adwuma | miligram 140 na ɛyɛ adwuma |
| Sodium (nkyene) . | 468 na ɛyɛ miligram | miligram 180 na ɛyɛ adwuma | miligram 323 na ɛwɔ hɔ |
Ɔkwan a eye sen biara a wobɛfa so apaw kyiisi a ahoɔden wom ne sɛ wobɛkenkan nea wɔakyerɛw so no yiye ansa na woatɔ.
Akwahosan mu mfaso bɛn na ɛwɔ kyiisi a wodi so?
Cheese nyɛ aduan a ɛyɛ dɛ kɛkɛ. Sɛ wopaw no yiye na wudi no sɛnea ɛsɛ a, mfaso pii wɔ so.
Ahoɔden a ɛma nnompe ne ntini ahorow
Calcium ne protein a ɛwɔ kyiisi mu no ho hia yiye ma nnompe ne ntini a ɛyɛ den. Cheese wɔ protein bi a wɔfrɛ no ‘Whey protein’, a wɔn a wɔyɛ apɔw-mu-teɛteɛ de di dwuma. Afei nso, calcium pii wɔ kyiisi mu efisɛ wɔde nufusu na ɛyɛ. Calcium boa ma mmofra nkumaa nnompe nyin na ɛboa nso ma wɔbɔ wɔn ho ban fi nnompe mu yare a ɛba wɔ onyin mu no ho.
Ɛboa ma ɔfe so tew
Nhwehwɛmu ada no adi sɛ srade ahorow bi a ɛwɔ kyiisi mu, te sɛ conjugated linoleic acid (CLA) , boa ma ɔfe a ɛba nipadua no mu no so tew. Eyi nso betumi aboa ma wɔasiw komayare ne kɛseyɛ mmoroso ano.
Ebia ɛbɛboa ma mogya mmoroso so atew
Calcium pii a ɛwɔ nufusu mu nnuan te sɛ kyiisi mu no betumi aboa ma mogya mmoroso so atew. Titiriw no, wobetumi adi kyiisi a srade nnim ne nea sodium nnim (e.g. cottage cheese, ricotta cheese, parmesan, feta) wɔ ɔkwan a ɛfata so sɛ aduan a ahoɔden wom fã.
Ɛboa ma wɔbɔ mogya ntini ho ban
Cheese yɛ Glutathione.Nhwehwɛmu kyerɛ sɛ ebia ɛyɛ ade pa a ɛma wonya nnuru a ano yɛ den a ɛko tia ɔyare mmoawa a wɔfrɛ no niacin. Saa aduru a ɛko tia ɔyare mmoawa yi boa ma amemene no akwahosan ne mogya ntini ahorow yɛ adwuma kɔ so tra hɔ.
Eye ma aduan mu akwahosan
Nnuan a wɔayam te sɛ kyiisi ne yogurt wɔ probiotic bacteria , a ɛyɛ mmoawa pa wɔ yɛn dwensɔtwaa mu. Nhwehwɛmu ahorow bi ada no adi sɛ saa mmoawa pa yi betumi aboa ma srade a ɛwɔ nipadua no mu no akɔ so ayɛ papa.
Nneɛma a ɛsɛ sɛ wohwɛ yiye wɔ ho bere a woredi kyiisi no
Nea ɛka mfaso a ɛwɔ so ho no, nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛma yɛn ani da hɔ bere a yɛredi kyiisi no.
- Casein a Ɛma Wɔn Ho Yɛ Den: Ebia nnipa binom ho yɛ wɔn yaw wɔ casein, protein bi a ɛwɔ nufusu mu no ho. Eyi betumi de tebea horow te sɛ ɔfe wɔ nipadua no nyinaa mu, honam ani akisikuru, akisikuru, tiyɛ, ne ɔbrɛ aba.
- Lactose Intolerance: Sɛ wo nipadua ntumi nnye lactose , asikre bi a ɛwɔ nufusu mu a, ebia wubehu sɛnkyerɛnne ahorow te sɛ wo ho ayɛ wo hyew, gas , ne akisikuru bere a woadi kyiisi awie no.
Sɛ wunya saa ɔhaw ahorow yi bere a woadi kyiisi anaa nufusu mu nnuan afoforo akyi a, ɛho hia yiye sɛ wo ne w’abusua oduruyɛfo kasa fa ho.
- Srade ne sodium (nkyene) pii wom: Sɛ wɔde toto ho a, srade ne sodium (nkyene) dɔɔso wɔ kyiisi mu. Eyinom pii betumi ama obi anya komayare, asikreyare, ne mogya mmoroso . Enti, ɛmfa ho sɛnea kyiisi yɛ dɛ no, nyansa wom bere nyinaa sɛ wubedi no sɛnea ɛsɛ .
Sɛ woyɛ obi a onni nam a, ɛsɛ sɛ wuhu eyi!
Nnipa pii susuw sɛ wɔde nufusu na ɛyɛ kyiisi ma enti wɔn a wonni nam nyinaa betumi adi. Nanso nokware no mu yɛ den kakra sen saa.
Sɛnea wɔtaa yɛ no, sɛ wɔreyɛ kyiisi a, wɔde enzyme ahorow a wɔde afrafra a wɔfrɛ no rennet na ɛyɛ nufusu no na wɔdan no kyiisi. Nea ɛyɛ awerɛhow no, wɔtaa nya saa rennet yi fi anantwi mma yafunu mu . Wɔsan frɛ no ‘nantwi ba rennet’. Enti, sɛ woyɛ obi a onni nam anaasɛ wodi nam a wokwati mmoa nneɛma koraa a, saa kyiisi ahorow yi mfata wo.
Nanso, ɛnyɛ mmoa rennet na ɛyɛ kyiisi nyinaa. Mprempren, akwan foforo pii wɔ hɔ a wɔfa so yɛ saa.
| Rennet no su | Nkyerɛmu |
|---|---|
| Mmoa Rennet | Wonya fi anantwi mma yafunu mu na ɛdɔɔso wɔ kyiisi te sɛ Parmesan ne Gorgonzola mu. |
| Nnuadewa a Wɔde Yɛ Nnuadewa | Enzymes a woyi fi afifide bi mu (e.g. borɔdɔma, thistle). Ɛfata ma wɔn a wonni nam. |
| Nkwammoaa nketenkete a wɔfrɛ no Rennet | Wɔde mmoawa nketenkete te sɛ fungi ne mmɔkaw na ɛyɛ. Eyi nso fata ma wɔn a wonni nam. |
| Rennet-Free a Wɔde Di Dwuma | Wɔde acid te sɛ lemon nsu anaa vinegar na ɛyɛ kyiisi te sɛ paneer ne cottage cheese. Eyinom nhia rennet. |
Enti, sɛ woyɛ obi a wodi afifide a, ansa na wobɛtɔ kyiisi no, hwɛ nea wɔakyerɛw so sɛ ebia wɔakyerɛw so sɛ "vegetable rennet" anaa "microbial rennet." Sɛ ɛka sɛ "enzymes" nkutoo a, ebia ɛyɛ mmoa rennet.
Nkrasɛm a Wɔde Kɔ Fie
- Cheese yɛ aduan a aduannuru a ɛsom bo te sɛ protein ne calcium wom.
- Nanso, ebetumi ayɛ nea srade ne nkyene (sodium) pii wom, enti ɛho hia sɛ wudi aduan a ɛfata bere nyinaa .
- Sɛ woretɔ a, bɔ mmɔden sɛ wobɛpaw abɔde mu kyiisi a wɔanyɛ ho adwuma dodo. Kenkan nea wɔakyerɛw so no na hu nkyene ne srade a ɛwɔ mu no yiye.
- Sɛ woyɛ obi a onni nam a, hwɛ yiye wɔ rennet ko a ɛwɔ kyiisi no mu no ho. Paw cheese a "vegetable" anaa "microbial" rennet wom.
- Sɛ wunya akisikuru ho sɛnkyerɛnne biara anaasɛ wo yafunu mu yɛ wo yaw bere a woadi kyiisi akyi a, wo ne wo duruyɛfo nka ho asɛm.
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