Kwipizza, phakathi kwesandwich, phezu kwesaladi... ungenza ntoni ngaphandle kwetshizi? Imnandi kakhulu. Kodwa sonke sivile ukuba itshizi kukutya okunamafutha nokungasempilweni. Yiyo loo nto abanye abantu besoyika ukutya itshizi. Lithini ibali lokwenyani? Ingaba itshizi kukutya okumnandi nje? Okanye ingaba ineengenelo zempilo esingazaziyo? Kulungile, ngoko namhlanje siza kuthetha ngayo yonke into ngale tshizi.
Masiqale sijonge isondlo esikwitshizi.
Itshizi ngokwenene "kukutya okupheleleyo." Ngamafutshane, kukutya okwenziwe kufutshane nemo yako yendalo kangangoko, ngaphandle kokongeza izithako ezininzi ezenziweyo.
Kodwa ixabiso lesondlo setshizi liyahluka kakhulu kuxhomekeke kuhlobo kunye nobungakanani betshizi oyityayo. Into enye ekufuneka uyikhumbule ngakumbi kukuphepha iitshizi ezicutshungulwe kakhulu ezithengiswayo . Umzekelo, ezinye 'izilayi zetshizi' zinokuba nezinongo ezongeziweyo, izithinteli, kunye netyuwa eninzi (i-sodium).
Itshizi esemgangathweni iqulethe izondlo ezixabisekileyo ezifana nezi:
- Iiproteni
- Ivithamini A
- I-Vitamin B12
- Ivithamini K
- Izinki
- I-calcium
- IVithamin D
Ukuze siqonde umahluko wezondlo phakathi kweentlobo zetshizi, makhe sijonge eminye imizekelo.
| Isondlo | Itshizi yaseMelika (1 ounce / 28 grams) | Itshizi kaBrie (1 ounce / 28 grams) | Itshizi yeFeta (1 ounce / 28 grams) |
|---|---|---|---|
| Iikhalori | 104 | 95 | 75 |
| Iiproteni | Iigram ezi-5 | Iigram ezi-6 | Iigram ezi-4 |
| Amafutha | Iigram ezili-9 | Iigram ezi-8 | Iigram ezi-6 |
| I-calcium | Iimiligram ezingama-293 | Iimiligram ezingama-52 | Iimiligram ezili-140 |
| Isodiyam (ityuwa) | Iimiligram ezingama-468 | Iimiligram ezili-180 | Iimiligram ezingama-323 |
Eyona ndlela ilungileyo yokukhetha itshizi enempilo kukufunda ilebheli ngononophelo ngaphambi kokuba uyithenge.
Zithini iingenelo zempilo zokutya itshizi?
Itshizi ayikokutya okumnandi nje kuphela. Ukuba uyikhetha kakuhle kwaye uyitya ngokulinganisela, ineenzuzo ezininzi.
Amandla amathambo kunye nemisipha
I-calcium kunye neproteni ekwitshizi zibaluleke kakhulu ekwakheni amathambo kunye nezihlunu eziqinileyo. Itshizi ityebile kuhlobo lweproteni ebizwa ngokuba yi-'Whey protein', esetyenziswa ngabantu abazilolongayo. Kwakhona, itshizi ityebile kwi-calcium kuba yenziwe ngobisi. I-calcium inceda ekuphuhliseni amathambo kubantwana abancinci kwaye ikwanceda ekukhuseleni i-osteoporosis, eyenzeka ebudaleni.
Inceda ukunciphisa ukudumba
Uphando lufumanise ukuba iintlobo ezithile zamafutha kwitshizi, njenge -conjugated linoleic acid (CLA) , zinceda ekunciphiseni ukudumba emzimbeni. Oku kunokunceda ekuthinteleni izifo zentliziyo kunye nokutyeba kakhulu.
Inokunceda ukwehlisa uxinzelelo lwegazi
Umthamo ophezulu we-calcium ekutyeni kobisi, okufana netshizi, unokunceda ekunciphiseni uxinzelelo lwegazi. Ngokukodwa, itshizi ezinamafutha aphantsi kunye nesodium ephantsi (umz. itshizi ye-cottage, itshizi ye-ricotta, i-parmesan, i-feta) zinokutyiwa ngokulinganisela njengenxalenye yokutya okunempilo.
Inceda ekukhuseleni imithambo yegazi
Itshizi yiGlutathione .Uphando lubonisa ukuba isenokuba ngumthombo olungileyo we-antioxidant enamandla ebizwa ngokuba yi-niacin. Le antioxidant inceda ekugcineni impilo yengqondo kunye nokusebenza kwemithambo yegazi.
Ilungele impilo yokugaya ukutya
Ukutya okubilisiweyo okufana netshizi kunye neyogathi kuqulethe iibhaktheriya zeprobiotic , eziziibhaktheriya ezilungileyo emathunjini ethu. Ezinye izifundo zibonise ukuba ezi bhaktheriya zilungileyo zinokunceda ukugcina amanqanaba e-cholesterol asempilweni emzimbeni.
Izinto ekufuneka uzilumkele xa usitya itshizi
Kunye neenzuzo, kukho izinto ezimbalwa ekufuneka siziqaphele xa sisitya itshizi.
- I-Casein Allergy: Abanye abantu banokuba ne-allergy kwi- casein, iproteni efumaneka kwiimveliso zobisi. Oku kunokubangela iimeko ezifana nokudumba emzimbeni wonke, ukurhawuzelela kwesikhumba, amaqhakuva, iintloko ezibuhlungu, kunye nokudinwa.
- Ukunganyamezelani neLactose: Ukuba umzimba wakho awukwazi ukugaya ilactose , uhlobo lweswekile efumaneka kubisi, unokufumana iimpawu ezifana nokudumba, igesi , kunye norhudo emva kokutya itshizi.
Ukuba ufumana ezi ntlungu emva kokutya itshizi okanye ezinye izinto zobisi, kubaluleke kakhulu ukuthetha nogqirha wakho wosapho ngale nto.
- Iphezulu kumafutha agcweleyo kunye nesodium (ityuwa): Itshizi iphezulu kumafutha agcweleyo kunye nesodium (ityuwa). Ukuba ininzi kwezi zinto inokubangela isifo sentliziyo, isifo seswekile kunye noxinzelelo lwegazi oluphezulu . Ngoko ke, nokuba itshizi imnandi kangakanani na, kusoloko kububulumko ukuyitya ngokulinganisela .
Ukuba ungumtya wemifuno, kufuneka ukwazi oku!
Abantu abaninzi bacinga ukuba itshizi yenziwe ngobisi ngoko ke inokutyiwa ngabo bonke abantu abatya imifuno kuphela. Kodwa inyaniso iyinkimbinkimbi ngakumbi kunoko.
Ngokwesiko, xa kusenziwa itshizi, umxube wee-enzymes ezibizwa ngokuba yi -rennet usetyenziselwa ukuxuba ubisi kwaye uluguqule lube yitshizi. Ngelishwa, le rennet idla ngokufumaneka kwisisu samathole . Ikwabizwa ngokuba yi-'calf rennet'. Ngoko ke, ukuba ungumtya wemifuno okanye u-vegan ongazityiyo ngokupheleleyo iimveliso zezilwanyana, olu hlobo lwetshizi alufanelekanga kuwe.
Nangona kunjalo, ayizizo zonke iitshizi ezenziwe nge-rennet yezilwanyana. Kule mihla, kukho iindlela ezininzi ezizezinye.
| Uhlobo lweRennet | Inkcazo |
|---|---|
| I-Rennet yezilwanyana | Ifunyanwa esiswini samathole kwaye ininzi kwitshizi ezifana neParmesan kunye neGorgonzola. |
| I-Rennet yemifuno | Iienzymes ezithathwe kwizityalo ezithile (umz. amakhiwane, i-thistle). Zifanelekile kubantu abatya imifuno. |
| I-Rennet yeeMicrobial | Yenziwe ngezinto ezincinci ezifana neefungi kunye negwele. Oku kufanelekile nakubantu abatya imifuno kuphela. |
| Akukho Rennet | Itshizi ezifana ne-paneer kunye ne-cottage cheese zenziwe ngee-asidi ezifana nejusi yelamuni okanye iviniga. Ezi azidingi i-rennet. |
Ngoko ke, ukuba ungumtya wemifuno, ngaphambi kokuba uthenge itshizi, jonga ilebheli ukuze ubone ukuba ibhalwe "i-rennet yemifuno" okanye "i-rennet ye-microbial." Ukuba ibhalwe "ii-enzymes" kuphela, mhlawumbi yi-rennet yezilwanyana.
Umyalezo Wokuya Ekhaya
- Itshizi kukutya okunezakhamzimba ezixabisekileyo ezifana neproteni kunye necalcium.
- Nangona kunjalo, inokuba namafutha amaninzi kunye netyuwa (i-sodium), ngoko ke kubalulekile ukutya ngokulinganiselweyo rhoqo .
- Xa uthenga, zama ukukhetha itshizi yendalo engacutshungulwanga kakhulu. Funda ilebheli kwaye uqaphele umxholo wetyuwa namafutha.
- Ukuba ungumtya wemifuno, lumka malunga nohlobo lwe-rennet kwitshizi. Khetha itshizi equlethe i-rennet "yemifuno" okanye "ye-microbial".
- Ukuba ufumana naziphi na iimpawu zokunganyamezelani okanye isisu esibuhlungu emva kokutya itshizi, thetha nogqirha wakho ngayo loo nto.
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