Papizza, pakati pesandwich, pamusoro pesaradhi... ungaitei usina chizi? Inonaka kwazvo. Asi tese takanzwa kuti chizi chikafu chine mafuta uye chisina hutano. Ndosaka vamwe vanhu vachitya kudya chizi. Nyaya chaiyo ndeyei? Chizi chinongova chikafu chinonaka here? Kana kuti chine mabhenefiti ehutano atisingazive nezvawo? Zvakanaka, saka nhasi tichataura nezve zvese nezvechizi ichi.
Ngatitangei tatarisa zvinovaka muviri zviri muchizi.
Chizi zvechokwadi "chikafu chose." Zvichitaurwa zviri nyore, chikafu chinogadzirwa pedyo nechimiro chacho chechisikigo sezvinobvira, pasina kuwedzera zvinhu zvakawanda zvekugadzira.
Asi kukosha kwekudya kwechizi kunosiyana zvikuru zvichienderana nerudzi uye huwandu hwechizi chaunodya. Chinhu chimwe chete chekurangarira zvikuru ndechekudzivisa kushandisa chizi dzakagadzirwa zvakanyanya dziri kutengeswa . Semuenzaniso, mamwe 'macheese slices' anogona kunge aine zvinonhuhwirira zvakawedzerwa, zvinochengetedza, uye munyu wakawanda (sodium).
Chizi chemhando yepamusoro chine zvinovaka muviri zvinokosha zvakaita se:
- Mapuroteni
- Vhitamini A
- Vhitamini B12
- Vhitamini K
- Zingi
- Karusiyamu
- Vhitamini D
Kuti tinzwisise mutsauko wezvinovaka muviri pakati pemhando dzechizi, ngatitarisei mimwe mienzaniso.
| Kudya zvinovaka muviri | Chizi chekuAmerica (1 ounce / 28 gramu) | Chizi cheBrie (1 ounce / 28 gramu) | Chizi cheFeta (1 ounce / 28 gramu) |
|---|---|---|---|
| Macalorie | 104 | 95 | 75 |
| Mapuroteni | magiramu mashanu | magiramu matanhatu | magiramu mana |
| Mafuta | magiramu mapfumbamwe | magiramu masere | magiramu matanhatu |
| Karusiyamu | 293 mamirigiramu | 52 mamirigiramu | 140 mamirigiramu |
| Sodium (munyu) | 468 mamirigiramu | 180 mamirigiramu | 323 mamirigiramu |
Nzira yakanakisisa yekusarudza chizi chine hutano ndeyekuverenga zviri papepa racho nokungwarira usati watenga.
Ndezvipi zvakanakira kudya chizi pahutano?
Chizi hachisi chikafu chinonaka chete. Kana ukasarudza zvakanaka wodya zvine mwero, chine mabhenefiti akawanda.
Simba remapfupa netsandanyama
Calcium neprotein iri muchizi zvakakosha zvikuru pakuvaka mapfupa netsandanyama dzakasimba. Chizi chakapfuma mumhando yeprotein inonzi 'Whey protein', inoshandiswa nevanoita maekisesaizi. Zvakare, chizi chakapfuma mucalcium nekuti inogadzirwa nemukaka. Calcium inobatsira mukukura kwemapfupa muvana vadiki uye inobatsirawo mukudzivirira kubva kuosteoporosis, iyo inoitika mukukwegura.
Inobatsira kuderedza kuzvimba
Ongororo yakawana kuti mamwe marudzi emafuta ari muchizi, akadai se conjugated linoleic acid (CLA) , anobatsira kuderedza kuzvimba mumuviri. Izvi zvinogonawo kubatsira kudzivirira zvirwere zvemwoyo nekufutisa.
Zvinogona kubatsira kuderedza BP
Kuwanda kwecalcium muzvikafu zvemukaka, zvakaita sechizi, kunogona kubatsira kuderedza BP. Zvikuru sei, chizi dzisina mafuta akawanda uye dzine sodium shoma (semuenzaniso cottage cheese, ricotta cheese, parmesan, feta) dzinogona kudyiwa zvine mwero sechikamu chekudya kune hutano.
Inobatsira pakudzivirira mitsipa yeropa
Chizi chinonzi Glutathione.Tsvagiridzo inoratidza kuti inogona kunge iri sosi yakanaka yeantioxidant ine simba inonzi niacin. Antioxidant iyi inobatsira kuchengetedza hutano hwehuropi uye mashandiro etsinga dzeropa.
Yakanakira hutano hwekugaya chikafu
Zvikafu zvakaviriswa zvakaita sechizi neyogati zvine mabhakitiriya eprobiotic , ayo ari mabhakitiriya akanaka mudumbu medu. Dzimwe ongororo dzakaratidza kuti mabhakitiriya aya akanaka anogona kubatsira kuchengetedza huwandu hwakanaka hwecholesterol mumuviri.
Zvinhu zvekungwarira paunenge uchidya chizi
Pamwe chete nemabhenefiti acho, pane zvinhu zvishoma zvatinofanira kuziva pakudya chizi.
- Kurwara neCasein: Vamwe vanhu vanogona kunge vaine allergy kune casein, puroteni inowanikwa muzvigadzirwa zvemukaka. Izvi zvinogona kukonzera zvirwere zvakaita sekuzvimba mumuviri wese, mapundu eganda, mapundu, musoro, uye kuneta.
- Kusashivirira Lactose: Kana muviri wako usingagone kugaya lactose , rudzi rweshuga inowanikwa mumukaka, unogona kuona zviratidzo zvakaita sekuzvimba, gasi , uye manyoka mushure mekudya chizi.
Kana ukasangana nematambudziko akadai mushure mekudya chizi kana zvimwe zvekudya zvemukaka, zvakakosha kutaura nachiremba wemhuri yako nezvazvo.
- Yakawanda mumafuta akazara uye sodium (munyu): Chizi ine mafuta akawandisa uye sodium (munyu). Yakawandisa yeiyi inogona kukonzera chirwere chemwoyo, chirwere cheshuga, uye BP . Saka, zvisinei nekuti chizi chinonaka sei, kuchenjera kuidya zvine mwero .
Kana uri munhu anodya miriwo chete, unofanira kuziva izvi!
Vanhu vazhinji vanofunga kuti chizi inogadzirwa nemukaka saka inogona kudyiwa nevanhu vese vanodya miriwo chete. Asi chokwadi chiri pachena kupfuura izvozvo.
Pachivanhu, pakugadzira chizi, musanganiswa wema enzyme anonzi rennet unoshandiswa kugocha mukaka woushandura kuita chizi. Zvinosuwisa kuti rennet iyi inowanzo wanikwa kubva mudumbu remhuru . Inonziwo 'calf rennet'. Saka, kana uri munhu anodya miriwo chete kana kuti asingadyi nyama zvachose, mhando dzechizi idzi hadzina kukodzera iwe.
Zvisinei, hazvisi zvizi zvese zvinogadzirwa ne rennet yemhuka. Mazuva ano, kune nzira dzakawanda dzakasiyana dzekubika.
| Rudzi rweRennet | Tsananguro |
|---|---|
| Mhuka dzeRennet | Inowanikwa kubva mudumbu remhuru uye yakawanda muzvizi zvakaita seParmesan neGorgonzola. |
| Rennet yemuriwo | Ma enzyme anotorwa kubva mune zvimwe zvirimwa (semuenzaniso maonde, rukato). Zvakakodzera kune vanodya miriwo chete. |
| Rennet yezvipembenene zvidiki | Yakagadzirwa kubva kutupukanana tudiki twakadai sefungus nembiriso. Izvi zvakakodzerawo kune vanodya miriwo chete. |
| Rennet-Isina | Chizi dzakadai sepaneer necottage cheese zvinogadzirwa nemaacid akadai semuto weremoni kana vhiniga. Izvi hazvidi rennet. |
Saka, kana uri munhu anodya miriwo chete, usati watenga chizi, tarisa pane label kuti uone kana pakanzi "muriwo werennet" kana kuti "microbial rennet." Kana pakanzi "enzymes" chete, pamwe imhuka yerennet.
Mharidzo Yekuenda Nayo Kumba
- Chizi chikafu chine zvinovaka muviri zvakakosha zvakaita seprotein necalcium.
- Zvisinei, inogona kunge ine mafuta akawanda nemunyu (sodium), saka zvakakosha kugara uchidya zvine mwero .
- Paunenge uchitenga, edza kusarudza chizi chechisikigo chisina kugadzirwa zvakanyanya. Verenga zviri papepa uye ziva nezvemunyu nemafuta zvirimo.
- Kana uri munhu anodya miriwo chete, chenjerera nezverudzi rwe rennet iri muchizi. Sarudza chizi chine rennet "yemuriwo" kana "microbial".
- Kana ukaona zviratidzo zvekurwara kana kuti dumbu rako richirwadza mushure mekudya chizi, taura nachiremba wako nezvazvo.
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