Ushizi ngumthombo omuhle wamaprotheni, i-calcium, ne-phosphorus, kodwa futhi ungumthombo omkhulu wamafutha agcwele. Ngabe kukhona indawo yokudla ushizi ekudleni okunamafutha aphansi ?
Okude futhi Okufushane Kuwo
Impendulo emfushane nguyebo, ungaqhubeka udle ushizi, kodwa hhayi ngobuningi. I-cheddar njalo inama-9 amagremu amafutha nge-ounce, ama-gram angu-6 awo agcwele.
Sivame ukuba nesisindo esincane kakhulu, siwafafaza ngokukhululekile ngamaminithi ethu e-pizza, ema-omelets, noma kuma-mac nakusizi.
Noma kunjalo, ohlangothini oluthe xaxa, ushizi luwumthombo omuhle kakhulu wokudla okunomsoco ngoba uphezulu amaprotheni, i-calcium, ne-phosphorus.
Ngakho-ke uthanda ukuthini ushizi? Hlanganisa isikhathi esiningi futhi uphathe isikhathi esithile. Lokhu kusho ukushintsha ubudlelwane bakho noshizi.
Esikhundleni sokuyisebenzisa njengesithako esiyisisekelo, sisebenzise kube izitsha zokugcizelela. Ushizi okhulile kuhle ngalokhu. Kuvame ukuba kube mnandi kakhulu ngakho empeleni akudingeki usebenzise okuningi kakhulu. Ama-cheeses anjalo afaka i-cheddar eyengeziwe noma ebukhali, i-Gorgonzola, iParmesan, ne-Asiago.
Ama-Cheeses ancishisiwe
Izinhlobo eziningi ushizi ngokwemvelo kunamafutha kunabanye. Lokhu kufaka phakathi i-mozzarella engxenyeni, izikhuni zezintambo, ushizi lomlimi, ne-Neufchâtel. Ushizi we-Goat unamafutha aphansi futhi unamakholori ambalwa kunokudla ushizi lwezinyosi.
Iningi lezinyosi ezivame ukutholakala kabanzi emafomu anciphisa amafutha, kuhlanganise ne-cheddar, i-Monterey Jack, i-mozzarella, i-Brie, iSwitzerland, i-Colby, i-Muenster ne-American.
Ama-fat e-fat-fat ajwayelekile kakhulu ekutheni afake ukunambitheka, abe nokukhwabanisa okuningi futhi abe nezici ezihlukahlukene zokupheka. Kodwa ungabhala ngokuphelele. Ezinye izinhlobo zama-fat-fat cheese empeleni zihle kakhulu - I-Cabot cheese ifika engqondweni.
Izinyosi ezincishisiwe ezinamafutha zinama-gramu ayisithupha amafutha, ezine amagremu amafutha agcwele.
Lezi zitshalo zisebenza kahle ngama-sandwich nama saladi. Izikhwama ze-2% ushizi okhishwe ngamashizi kukhona okufakazela okuwusizo ngamapayipi ama-pizza noma okusetshenziselwa ukudla okuthandayo-izitsha zokudla. Abancibiliki kahle ngaphansi kokushisa okuqondile, ngakho-ke, gwema ukuwasebenzisa ngaphansi komkhumbi.
Izinyosi Zamafutha Angenamafutha
Ngokuqondene nezinyosi ezingenawo amafutha, kahle, iningi lalo alifanele ngempela ukudla ngaphandle kwalokho, mhlawumbe, ezihlukahlukene ezinjenge-salad ehlobisa. I-ayisikhilimu yama-cream engenawo amafutha ayihlanganisiwe kahle nezinye izithako, noma ngamakhambi afakiwe.
Ukulinganisela Kuyisici
Ngakho-ke hamba udle ushizi, kodwa usebenzise kancane kancane nangaphezulu kancane.
Khumbula, i-American Heart Association iyaqhubeka incoma ukunciphisa ukudla kwethu kwansuku zonke kwamafutha agcwele amanani angaphansi kuka-7%. Ikomidi Lezinkombandlela Zokudla liphakamisa u-10% nakuba liphakamisa imikhawulo ekuphelele kwamafutha ne-cholesterol.