Na pizza, na di midul pan sandwich, pan tap salad... wetin yu kin du witout chiz? I rili swit. Bɔt wi ɔl dɔn yɛri se chiz na it we gɛt fat ɛn we nɔ gɛt wɛlbɔdi. Na dat mek sɔm pipul dɛn kin fred smɔl fɔ it chiz. Wetin na di rial stori? Yu tink se chiz na jɔs tin we fayn fɔ it? Ɔ i gɛt wɛlbɔdi bɛnifit dɛn we wi nɔ no bɔt? Okay, so tide wi go tok boht evritin boht dis chiz.
Lɛ wi fɔs luk di nyutrishɔn we de insay chiz.
Chiz na tru tru "whole food." Fɔ tɔk am simpul wan, na it we dɛn mek as klos to in natura fɔm as i pɔsibul, we dɛn nɔ ad bɔku atifishal tin dɛn.
Bɔt di tin dɛn we chiz gɛt kin difrɛn bad bad wan fɔ di kayn chiz ɛn di kayn chiz we yu it. Wan tin we yu fɔ mɛmba mɔ na fɔ de fa frɔm di chiz dɛn we dɛn dɔn prosɛs bad bad wan na di makit . fכ egzampl, sכm ‘chiz slais’ kin gεt ad fכ fכm, prεsεvεtiv, εn hכy sכl (sכdiכm).
Gud kwaliti chiz gɛt valyu tin dɛn lɛk:
- Protɛin we de mek pɔsin gɛt
- Vitamin A we gɛt di sik
- Vitamin B12 we gɛt di sik
- Vitamin K we gɛt di sik
- Zink we dɛn kɔl Zinc
- Kalsiɔm we dɛn kɔl
- Vitamin D we gɛt di sik
Fɔ ɔndastand di difrɛns we de bitwin di kayn chiz we de it, lɛ wi luk sɔm ɛgzampul dɛn.
| It we gi wɛlbɔdi | Amɛrikin chiz (1 ɔns / 28 gram) . | Brie chiz (1 ɔns / 28 gram) . | Feta chiz (1 ɔns / 28 gram) . |
|---|---|---|---|
| Kalori dɛn we yu kin gɛt | 104. Di wan dɛn we de wok | 95. Na di 95 | 75. Na di 75 |
| Protɛin we de mek pɔsin gɛt | 5 gram na yu | 6 gram | 4 gram |
| Bɔmp | 9 gram | 8 gram na yu | 6 gram |
| Kalsiɔm we dɛn kɔl | 293 miligram | 52 miligram | 140 miligram |
| Sɔdiɔm (sɔl) . | 468 miligram | 180 miligram | 323 miligram |
Di bɛst we fɔ pik chiz we gɛt wɛlbɔdi na fɔ tek tɛm rid di lɛbl bifo yu bay.
Wetin na di wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i it chiz?
Chiz nɔto jɔs wan fayn it. If yu pik am fayn ɛn it am di rayt we, i gɛt bɔku bɛnifit dɛn.
Strɔng fɔ bon ɛn mɔsul dɛn
di kalsiכm εn protin we de insay chiz rili imכtant fכ bil strכng bon dεm εn mכsul dεm. Chiz gɛt bɔku bɔku prɔtin we dɛn kɔl ‘Whey protein’, we pipul dɛn we de du ɛksɛsayz kin yuz. Dɔn bak, chiz gɛt bɔku kalsiɔm bikɔs dɛn mek am wit milk. di kalsiכm de εp fכ divεlכp di bon dεm na yכŋ pikin dεm εn i de εp bak fכ protεkt frכm כstioporosis, we kin apin we dεn ol.
I de ɛp fɔ ridyus di inflamɛns
Risach dɔn sho se sɔm kayn fat we de insay chiz, lɛk conjugated linoleic acid (CLA) , kin ɛp fɔ ridyus di inflamɛns na di bɔdi. Dis kin ɛp bak fɔ mek yu nɔ gɛt at sik ɛn fɔ mek yu nɔ fat.
I kin ɛp fɔ mek di blɔd prɛshɔn go dɔŋ
Di bɔku kalsiɔm we de insay di it dɛn we dɛn mek wit milk, lɛk chiz, kin ɛp fɔ mek di blɔd prɛshɔn go dɔŋ. Na patikyula, yu kin it chiz dεm we nכ gεt fεt εn we nכ gεt sכdiכm (e.g. kכtεj chiz, rikota chiz, parmesan, feta) insay mכdarεshכn as pat pan hεlty it.
I kin ɛp fɔ protɛkt di blɔd vesel dɛn
Chiz na Glutathione.Risach dɔn sho se i kin bi gud sɔs fɔ wan pawaful antiɔksidant we dɛn kɔl niacin. Dis antiɔksidant de ɛp fɔ mek di bren gɛt wɛlbɔdi ɛn di blɔd vesel dɛn de wok fayn fayn wan.
Gud fɔ dijestiv wɛlbɔdi
Fɔd it dɛn we dɛn dɔn fɛmɛnt lɛk chiz ɛn yogɔt gɛt probayotik baktri dɛm , we na gud baktri dɛm na wi bɔdi. Sɔm stɔdi dɔn sho se dɛn gud baktri ya kin ɛp fɔ mek di bɔdi gɛt wɛlbɔdi kɔlɔstrel.
Tin dɛn we yu fɔ tek tɛm wit we yu de it chiz
Apat frɔm di bɛnifit dɛn, sɔm tin dɛn de we wi fɔ no bɔt we wi de it chiz.
- Kesin Alɛji: Sɔm pipul dɛn kin gɛt alɛji to casein, we na wan prɔtin we de insay di tin dɛn we dɛn mek wit milk. Dis kin mek yu gɛt tin dɛn lɛk fɔ inflamɛns ɔlsay na yu bɔdi, yu skin de rɔsh, yu gɛt akni, yu ed de at, ɛn yu taya.
- Lactose Intolerance: If yu bɔdi nɔ ebul fɔ dayjɛst laktos , we na wan kayn shuga we de insay milk, yu kin gɛt sɔm sayn dɛn lɛk fɔ blo, gas , ɛn dayarɛa afta yu it chiz.
If yu gɛt dɛn kayn prɔblɛm ya afta yu dɔn it chiz ɔ ɔda it dɛn we gɛt milk, i rili impɔtant fɔ tɔk to yu famili dɔktɔ bɔt am.
- I gɛt bɔku sɛtyuret fat ɛn sɔdiɔm (sɔl): Chiz gɛt bɔku sɛtyuret fat ɛn sɔdiɔm (sɔl). Tumɔs pan dɛn tin ya kin mek pɔsin gɛt at sik, dayabitis, ɛn ay blɔd prɛshɔn . So ilɛksɛf di chiz fayn, i go fayn ɔltɛm fɔ it am di rayt we .
If yu na vegetarian, yu nid fɔ no dis!
Bɔku pipul dɛn tink se dɛn kin mek chiz wit milk ɛn dat mek ɔl di wan dɛn we nɔ de it bif kin it am. Bɔt di trut kɔmplikt smɔl pas dat.
Frɔm trade trade, we dɛn de mek chiz, dɛn kin yuz wan miksɔp pan ɛnzaym dɛn we dɛn kɔl rɛnet fɔ kɔd di milk ɛn tɔn am to chiz. Bɔt i sɔri fɔ no se bɔku tɛm dɛn kin gɛt dis rɛnɛt frɔm di bɛlɛ layn fɔ di kaw pikin dɛn . Dɛn kin kɔl am bak ‘kalf rɛnet’. So, if yu na vegetarian ɔ vegan we de avɔyd animal prodakt ɔltogɛda, dɛn kayn chiz ya nɔ fayn fɔ yu.
Bɔt nɔto ɔl chiz dɛn kin mek wit animal rɛnet. Naw, bɔku ɔda we dɛn de fɔ du am.
| Renet tayp | Tɔk bɔt |
|---|---|
| Animal Rɛnɛt we dɛn kɔl | Dɛn kin gɛt am frɔm di kaw pikin dɛn bɛlɛ ɛn i bɔku pan chiz dɛn lɛk Parmesan ɛn Gorgonzola. |
| Vɛjitebul Rɛnɛt | εnzym dεm we dεn kכl frכm sכm plant dεm (e.g. fig, tist). I fayn fɔ pipul dɛn we nɔ de it bif. |
| Maykrobial Rɛnɛt | Dɛn kin mek am frɔm maykro ɔganism dɛn lɛk fɔŋ ɛn yist. Dis fayn bak fɔ pipul dɛn we nɔ de it bif. |
| Renet-Fri we nɔ gɛt ɛnitin fɔ du wit am | Dɛn kin mek chiz lɛk paneer ɛn kɔtjɛt chiz wit asid lɛk lɛmon jus ɔ vinega. Dɛn tin ya nɔ nid fɔ gɛt renet. |
So, if yu na vegetarian, bifo yu bay chiz, chɛk di lɛbl fɔ si if i rayt "vegetable rennet" ɔ "microbial rennet." if i nכmכ se "εnzym," i go bi se na animal rεnet.
Mɛsej we dɛn kin kɛr go na os
- Chiz na it we gɛt valyu tin dɛn lɛk prɔtin ɛn kalsiɔm.
- Bɔt i kin gɛt bɔku fat ɛn sɔl (sɔdiɔm), so i impɔtant fɔ it am di rayt we ɔltɛm .
- We yu de bay, tray fɔ pik natura chiz dɛn we dɛn nɔ prosɛs pasmak. Rid di lɛbl ɛn no di sɔl ɛn fat we de insay.
- If yu na vegetarian, tek tɛm wit di kayn rɛnɛt we de insay di chiz. Pik chiz dɛm we gɛt "vɛjitebul" ɔ "maykrobial" rɛnet.
- If yu gɛt ɛni alɛji ɔ yu bɛlɛ at afta yu it chiz, tɔk to yu dɔktɔ bɔt am.
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