9dị Ahụike 9 nke Chiiz

Ndinaya

• 1. Mozzarella
• 2. Blue Chiiz
• 3. Feta
• 4. Chiiz n’ Clọ
• 5. Ricotta
• 6. Parmesan
• 7. Switzerland
• 8. Cheddar
• 9. Ewu
• Isi Okwu

Chiiz bu mmiri ara ehi nke biara n’ime otutu udiri aru na ekpomeekpo.

A na-emepụta ya site na ịtinye acid ma ọ bụ nje bacteria na mmiri ara ehi site na anụmanụ dịgasị iche iche, wee mee agadi ma ọ bụ hazie akụkụ siri ike nke mmiri ara ehi.

Nri na uto chiiz dabere na esi emepụta ya na mmiri ara ehi.

Fọdụ ndị na-eche na chiiz nwere abụba dị ukwuu, sodium, na calorie. Agbanyeghị, chiiz bukwara ezigbo protein, calcium, na ọtụtụ nri ndị ọzọ.

Iri nri chiiz nwere ike inye aka belata ọnwụ ma nyere aka gbochie ọrịa obi na osteoporosis. Nke ahụ kwuru, ụfọdụ chiiz dị mma karịa ndị ọzọ.

Nke a bụ ụdị nke cheese 9 kachasị mma.

1. Mozzarella

Mozzarella bụ cheese dị nro, ọcha na nnukwu ọdịnaya mmiri. O sitere n’ Italytali ma na-enwetakarị ya buffalo ortali ma ọ bụ mmiri ara ehi.

Mozzarella dị ala karịa sodium na calorie karịa ọtụtụ chiiz ndị ọzọ. Otu ounce (gram 28) nke abụba mezzarella nwere ():

• Calorisị: 85
• Protein: 6 gram
• Abụba: 6 gram
• Carbs: 1 gram
• Sodium: 176 mg - 7% nke Ntughari Kwa (bọchị (RDI)
• Calcium: 14% nke RDI

Mozzarella nwekwara nje bacteria na-arụ ọrụ dị ka probiotics, gụnyere ụdị nke Lactobacillus casei na Lactobacillus fermentum (, , ).

Ma anụmanụ na ọmụmụ mmadụ na-egosi na ọgwụ ndị a nwere ike ime ka ahụ ike dịkwuo mma, kwalite ọgụ, ma lụso ọgụ ọgụ na ahụ gị (,,,).

Otu nnyocha e mere n’etiti ndị okenye 1,072 gosiri na ị drinkingụ ounce 7 (200 ml) kwa ụbọchị nke mmiri ara ehi na-eko eko Lactobacillus fermentum maka ọnwa 3 na-ebelata oge nke ọrịa iku ume, ma e jiri ya tụnyere ị notụ ihe ọ drinkụ drinkụ ().

Yabụ, ngwaahịa mmiri ara ehi dị ka mozzarella nwere probiotic a nwere ike iwusi sistemu gị ike ma nyere aka ịlụso ọrịa ọgụ. Otú ọ dị, ọ dị mkpa ịmekwu nnyocha.

Mozzarella na-atọ ụtọ na salad nke Caprese - emere ya na tomato ọhụrụ, basil, na balsamic mmanya - a pụkwara ịtinye ya n'ọtụtụ usoro.

Na nchikota Mozzarella bụ cheese dị nro nke dị ala karịa sodium na calorie karịa ọtụtụ chiiz ndị ọzọ. O nwekwara probiotics nke nwere ike ịkwalite usoro mgbochi gị.

2. Blue Chiiz

A na-esi na ehi, ewu, ma ọ bụ mmiri ara ehi atụrụ na-acha anụnụ anụnụ nke gwọchara ọdịbendị site na ebu Penicillium ().

Ọ na-adịkarị ọcha na-acha anụnụ anụnụ ma ọ bụ isi awọ na ntụpọ. Ihe eji mepụta chiiz na-acha anụnụ anụnụ na-enye ya isi pụrụ iche na obi ike na-atọ ụtọ.

Blue cheese dị ezigbo mkpa ma na-enwekwu calcium karịa ọtụtụ chiiz ndị ọzọ. Otu ounce (gram 28) nke mmiri ara ehi na-acha ọcha mmiri ara ehi nwere ():

• Calorisị: 100
• Protein: 6 gram
• Abụba: 8 gram
• Carbs: 1 gram
• Sodium: 380 mg - 16% nke RDI
• Calcium: 33% nke RDI

Ebe ọ bụ na chiiz na-acha anụnụ anụnụ dị elu na calcium, ihe dị mkpa maka ahụike ọkpụkpụ kachasị mma, ịgbakwunye ya na nri gị nwere ike inye aka gbochie nsogbu ahụike metụtara ọkpụkpụ.

N'ezie, oriri zuru oke nke calcium na-ebelata ihe ize ndụ nke osteoporosis, nke na-eme ka ọkpụkpụ ghara ịdị ike ma na-emebi emebi (,,).

Blue cheese na-atọ ụtọ nke ukwuu n’elu burgers, pizzas, na salads ji akwụkwọ nri, akụ, na apụl ma ọ bụ ube.

Na nchikota Blue cheese nwere iche-acha anụnụ anụnụ ma ọ bụ isi awọ veins na tangy uto. Ejiri calcium, ọ nwere ike ịkwalite ahụike ọkpụkpụ ma nyere aka igbochi osteoporosis.

3. Feta

Feta bụ cheese nro dị nro, nnu, nke ọcha sitere na Gris. A na-ejikarị mmiri ara ewu ma ọ bụ nke ewu. Mmiri ara ehi Atụrụ na-enye feta tanjị na nkọ nkọ, ebe ewu feta dị nro.

Ebe ọ bụ na a na-etinye feta na brine iji chekwa ọhụụ, ọ nwere ike ịbụ sodium dị elu. Agbanyeghị, ọ na-adịkarị obere kalori karịa ọtụtụ chiiz ndị ọzọ.

Otu ounce (gram 28) nke chiiz feta juputara na-enye ():

• Calorisị: 80
• Protein: 6 gram
• Abụba: 5 gram
• Carbs: 1 gram
• Sodium: 370 mg - 16% nke RDI
• Calcium: 10% nke RDI

Feta, dị ka mmiri ara ehi zuru oke, na-enye linoleic acid conjugated (CLA), nke jikọtara ya na abụba abụba na obere ahụ mejupụtara (,,).

Otu nnyocha na ndị okenye 40 buru oke ibu chọpụtara na ị takingụ gram 3.2 kwa ụbọchị nke mgbakwunye CLA maka ọnwa 6 budata oke abụba anụ ahụ ma gbochie uru izu ike, ma e jiri ya tụnyere placebo ().

N'ihi ya, iri nri ndị CLA nwere dị ka feta nwere ike inyere aka meziwanye ahụ mmadụ. N'ezie, feta na chiiz ndị ọzọ sitere na mmiri ara atụrụ na-enwekarị CLA karịa chiiz ndị ọzọ (17, 18).

Agbanyeghị, nyocha amachaghị ma ọ kachasị elekwasị anya na mgbakwunye CLA.

Iji tinye chiiz feta na nri gị, gbalịa ịkụda ya n'elu salads, tinye ya na àkwá, ma ọ bụ pịa ya n'ime itinye iji rie akwụkwọ nri ọhụrụ.

Na nchikota Feta bụ cheese nke Greek nke dị elu na nnu mana obere kalori karịa chiiz ndị ọzọ. O nwekwara ike ibu CLA dị elu karị, acid fatty acid jikọtara na ngwongwo ka mma.

4. Chiiz n’ Clọ

Chiiz ụlọ bụ chiiz dị nro, ọcha na-acha ọcha nke sitere na mmiri ara ehi ara ehi. Echere na ọ sitere na United States.

Chiiz ụlọ dị elu karịa protein karịa chiiz ndị ọzọ. 1/2-cup (gram 110) nke chiiz jupụtara n'ụlọ chiiz na-enye ():

• Calorisị: 120
• Protein: 12 gram
• Abụba: 7 gram
• Carbs: 3 gram
• Sodium: 500 mg - 21% nke RDI
• Calcium: 10% nke RDI

Ebe ọ bụ na chiiz ụlọ dị elu na protein mana obere kalori, a na-atụkarị aro maka ọnwụ.

Ọtụtụ nnyocha na-egosi na iri nri protein dị ka cheese cheese nwere ike ịbawanye mmetụta nke izu ezu ma nyere aka belata oriri calorie n'ozuzu, nke n'aka nke ya nwere ike ibute oke nha (,).

Otu nnyocha e mere na 30 ndị toro eto siri ike chọpụtara na cheese cheese dị ka ndoju dị ka omelet nwere ụdị edozi ahụ (,).

Ya mere, ịgbakwunye chiiz ụlọ na nri gị nwere ike inyere gị aka inwe afọ ojuju mgbe ị risịrị nri ma belata nri calorie gị.

Ọ na-atọ ụtọ na-agbasa na tost, gwakọtara n'ime smoothies, agbakwunye na scrambled nsen, ma ọ bụ jiri mee ihe dị ka isi maka dips.

Na nchikota Chiiz ụlọ bụ ihe dị ọhụrụ, nke na-esi ike nke nwere protein. Gbakwunye chiiz n’ụlọ n’ihe oriri gị nwere ike inye aka mee ka afọ ju gị ma nwee ike ibute ọnwụ.

5. Ricotta

Ricotta bụ cheese nke Italiantali mere site na mmiri mmiri ehi, ewu, atụrụ, ma ọ bụ mmiri ara ehi mmiri Italiantali nke fọdụrụ site na ịme cheese ọzọ. Ricotta nwere ude ude ma na-akọwakarị dị ka ụdị dị mfe nke cheese cheese.

1/2-cup (124-gram) nke mmiri ara ehi ricotta nwere ():

• Calorisị: 180
• Protein: 12 gram
• Abụba: 12 gram
• Carbs: 8 gram
• Sodium: 300 mg - 13% nke RDI
• Calcium: 20% nke RDI

Mkpụrụ protein dị na cheese ricotta bụ whey, protein mmiri ara ehi nke nwere amino acid niile dị mkpa ụmụ mmadụ kwesịrị inweta site na nri ().

Ha na-etinye obi ha dum na ike ịkwalite uto ahụ, na-enyere aka belata ọbara mgbali, ma belata ogo elu cholesterol (,,).

Otu nnyocha na ndị okenye 70 buru oke ibu chọpụtara na ị na-ewere 54 gram nke protein whey kwa ụbọchị maka izu 12 belata systolic ọbara mgbali site na 4% ma e jiri ya tụnyere ọkwa ntọala. Otú ọ dị, nchọpụta a lekwasịrị anya na mgbakwunye whey karịa whey site na nri mmiri ara ehi ().

Ọ bụ ezie na ricotta nwere ike ịnye uru ndị yiri ya, ọ dị mkpa ịchọkwu nchọpụta banyere whey sitere na nri niile.

Chiiz Ricotta na-atọ ụtọ salad, àkwá achicha, pasta, na lasagna. A nwekwara ike iji ya dị ka isi maka creamy dips ma ọ bụ jiri mkpụrụ osisi mee nri ụtọ-na-nnu.

Na nchikota Ricotta bụ creamy, cheese ọcha na-ebu protein. Igwe whey dị elu dị na ricotta nwere ike ịkwalite uto ahụ ma nyere aka belata ọbara mgbali.

6. Parmesan

Parmesan bụ cheese siri ike, nke meworo agadi nke nwere ederede dị nro na nnu, nke na-atọ ụtọ. Emere ya site na mmiri ara ehi nke mmiri ara ehi na-edozi edozi nke mere agadi ma ọ dịkarịa ala ọnwa 12 iji gbuo nje bacteria na-emerụ ahụ ma mepụta ihe ụtọ dị mgbagwoju anya (27).

Ikpeazụ ngwaahịa na-kwajuru na nri. Otu ounce (gram 28) nke chiize Parmesan na-enye ():

• Calorisị: 110
• Protein: 10 gram
• Abụba: 7 gram
• Carbs: 3 gram
• Sodium: 330 mg - 14% nke RDI
• Calcium: 34% nke RDI

Nri 1-ounce (28-gram) nwekwara ihe ruru 30% nke RDI maka phosphorus ().

Ebe ọ bụ na Parmesan bara ọgaranya na calcium na site - nri na-arụ ọrụ na nhazi ọkpụkpụ - ọ nwere ike ịkwalite ahụike ọkpụkpụ (,).

Otu nnyocha dị gburugburu 5,000 ndị okenye Korea dị mma chọpụtara na nri ndị ka elu nke calcium na site na-emetụta oke ọkpụkpụ ka mma n'akụkụ ụfọdụ nke ahụ - gụnyere femur, ọkpụkpụ kachasị ogologo ().

N'ikpeazụ, ebe ọ bụ na ọ meela agadi ruo ogologo oge, Parmesan dị ntakịrị na lactose ma nwee ike ịnabata ọtụtụ ndị nwere lactose inlerance ().

Grated Parmesan nwere ike ịgbakwunye pastas na pizzas. I nwekwara ike fesaa ya na akwa ma ọ bụ gbasaa mpekere na bọọdụ cheese na mkpụrụ osisi na mkpụrụ.

Na nchikota Parmesan bụ obere lactose cheese nke jupụtara na calcium na site, nke nwere ike ịkwalite ahụike ọkpụkpụ.

7. Switzerland

Dị ka aha ahụ na-egosi, cheese Switzerland sitere Switzerland. A na-ejikarị mmiri ara ehi emee chiiz a siri ike ma nwee ihe dị nro, uto.

Oghere aka mbinye ya bụ nje nke na-ahapụ ikuku n'oge usoro ịgba ụka.

Otu ounce (gram 28) nke cheese cheese Switzerland nke emere site na mmiri ara ehi dum nwere ():

• Calorisị: 111
• Protein: 8 gram
• Abụba: 9 gram
• Carbs: erughị 1 gram
• Sodium: 53 mg - 2% nke RDI
• Calcium: 25% nke RDI

Ebe ọ bụ na ọ dị obere na sodium na abụba karịa ọtụtụ chiiz ndị ọzọ, a na-atụkarị cheese cheese maka onye ọ bụla kwesịrị ileba anya nnu ma ọ bụ abụba ha, dị ka ndị nwere ọbara mgbali elu ().

Kedu ihe ọzọ, nchọpụta na-egosi na cheese Switzerland na-akwado ogige dị iche iche na-egbochi angiotensin-converting enzyme (ACE) (, 33).

ACE na-ebelata arịa ọbara ma na-ebute ọbara mgbali n'ime ahụ gị - yabụ ogige ndị na-egbochi ya nwere ike inyere aka belata ọbara mgbali (, 33).

Nke ahụ kwuru, ihe ka ọtụtụ n'ọmụmụ banyere mmetụta nke ogige Switzerland cheese na ọbara mgbali dịpụrụ iche iji nwalee tubes. A choro nyocha mmadu.

Iji tinye cheese nke Switzerland na nri gị, ịnwere ike iri ya na mkpụrụ osisi ma ọ bụ tinye ya na sandwiches, akwa bekee, burgers na ofe yabasị French.

Na nchikota Chiiz nke Switzerland nwere obere abụba na sodium karịa ọtụtụ chiiz ndị ọzọ ma na-enye ogige nwere ike inyere aka belata ọbara mgbali. Otú ọ dị, ọ dị mkpa ịmekwu nnyocha.

8. Cheddar

Cheddar bụ cheese na-ewu ewu siri ike si England.

Mere site na mmiri ara ehi nke etolitela kemgbe ọtụtụ ọnwa, ọ nwere ike ịdị ọcha, na-acha ọcha, ma ọ bụ edo edo. Tọ cheddar na-adabere n'ụdị dịgasị iche iche, site na nwayọọ ruo na nkọ.

Otu ounce (gram 28) nke mmiri ara ehi zuru ezu nwere ():

• Calorisị: 115
• Protein: 7 gram
• Abụba: 9 gram
• Carbs: 1 gram
• Sodium: 180 mg - 8% nke RDI
• Calcium: 20% nke RDI

Na mgbakwunye na ịbụ ọgaranya na protein na calcium, cheddar bụ ezigbo isi iyi nke vitamin K - ọkachasị vitamin K2 ().

Vitamin K dị mkpa maka ahụ ike na ọkpụkpụ. Ọ na - egbochi calcium itinye na mgbidi nke akwara gị na akwara gị ().

Enweghi vitamin K nke nwere ike ime ka okpukpu calcium dị, na-egbochi nrugharị ọbara na-eduga n'ihe ize ndụ dị ukwuu nke igbochi na ọrịa obi (,,).

Iji gbochie nchịkọta calcium, ọ dị mkpa ịnweta vitamin K zuru oke na nri. Dika K2 sitere na nri anumanu di nma karie K1 nke achoputara na osisi, K2 puru ibu ihe di nkpa iji gbochie oria obi ().

N'ezie, otu nnyocha n'ime ụmụ nwanyị 16,000 toro eto jikọtara ihe oriri vitamin K2 dị elu na obere ihe egwu nke ịrịa ọrịa obi na afọ 8 ().

Iri nri cheddar bu otu uzo iji bawanye nri vitamin K2 gi. Nwere ike ịgbakwunye ya na efere charcuterie, efere nri, burgers, na àkwá.

Na nchikota Cheddar bara ọgaranya na vitamin K2, ihe na-edozi ahụ nke na-egbochi calcium ịbawanye na akwara gị na akwara gị. Inweta K2 zuru oke nwere ike ibelata ihe egwu gị nke ọrịa obi.

9. Ewu

Chiiz Ewu, nke a makwaara dị ka chèvre, bụ anụ nro, chiiz dị nro nke sitere na mmiri ara ewu.

Ọ dị n'ụdị dị iche iche, gụnyere akwụkwọ ndekọ na-agbasa agbasa, crumble, na ụdị dị iche iche dị ka Brie.

Ewu cheese na-edozi ahụ nke ukwuu, yana 1 ounce (gram 28) na-enye ():

• Calorisị: 75
• Protein: 5 gram
• Abụba: 6 gram
• Carbs: 0 gram
• Sodium: 130 mg - 6% nke RDI
• Calcium: 4% nke RDI

Ọzọkwa, mmiri ara ewu na-enwekarị abụba abụba ndị dị ala karịa mmiri ara ehi. Typesdị abụba ndị a na-etinye ngwa ngwa n'ime ahụ gị, ọ ga-abụrịrị na ị ga-echekwa dị ka abụba ().

Ọzọkwa, chiiz ewu pụrụ ịdịrị ụfọdụ ndị mfe igwu karịa chiiz emere site na mmiri ara ehi. Nke a nwere ike ịbụ n'ihi na mmiri ara ewu na-adị ala na lactose ma nwee protein dị iche iche.

Karịsịa, chiiz ewu na-agụnye A2 casein, nke nwere ike ịbụ obere mkpali na ọ nwere ike ime ka ahụ erughị ala karịa A1 casein dị na mmiri ara ehi (,).

Enwere ike ịgbakwunye chiiz ewu ghere eghe na salads, pizzas, na akwa. Kedu ihe ọzọ, cheese cheese a na-agbapụta na-eme ka ọ bụrụ ihe dị ụtọ maka mkpụrụ osisi ma ọ bụ akwụkwọ nri.

Na nchikota Chiiz Ewu dị obere na lactose ma nwee protein ndị nwere ike ịbe ngwa ngwa karịa nke dị na chiiz sitere na mmiri ara ehi.

Isi Okwu

Chiiz bu otutu mmiri ara ehi na eri nri.

Ọtụtụ chiiz bụ ezigbo ihe na-enye protein na calcium, ụfọdụ na-enyekwa ahụ ike ọzọ. Karịsịa, ụfọdụ chiiz nwere ike inye nri na-akwalite ahụ ike, na-enyere aka belata, na-eme ka ahụkpụkpụ dịkwuo mma, ma belata ihe ize ndụ nke ọrịa obi.

Otú ọ dị, dị ka ụfọdụ cheese nwere ike ịdị elu na sodium na / ma ọ bụ abụba, ọ ka bara uru ilebara anya na nri gị.

Na mkpokọta, chiiz nwere ike bụrụ nri na-edozi ahụ maka nri siri ike.