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Chiiz Ewu bụ otu n’ime chiiz kacha gbasie ike n’ụwa niile. O nwere udiri ude, ihe nzuzu ma nwee ezigbo nri. Chiiz Ewu na-enye abụba ndị siri ike, protein dị elu ma nwee obere kalori karịa ụdị chiiz ndị ọzọ.
Gịnị Bụ Ewu Chiiz?
A na-esi na mmiri ara ewu na-ata cheese nke nkpi. Ọ na-abịa n'ọtụtụ ụtọ na textures dị iche iche, site na nro na-agbasa ma na-agbasa agbasa na nnu, nnu chiiz.
A na-ejikọ ụdị chiiz ewu niile na nri ndị dị mkpa dịka abụba dị mma, protein, vitamin na mineral dị ka vitamin A, vitamin B2, calcium, magnesium, phosphorus, potassium, ọla kọpa, zinc na selenium [1] [abụọ] .
A na-ahụta cheese cheese dị ka ihe ọzọ dị mma na chiiz ehi nke sitere na mmiri ara ehi n'ihi na ọ nwere protein dị elu nwere ike ịgbari n'ụzọ dị mfe, obere lactose ma ọ dịghị akpata nfụkasị.
Ewu Ewu na-enye ọtụtụ uru ahụ ike. Ka anyị leba anya.
ka esi ejide ara m
Health Uru Ewu Ewu
1. Na ewedata cholesterol
A na-ejikarị polyunsaturated abụba acid (PUFA) eme ka chiiz ewu wee meziwanye obi na ọbara na-adịghị mma. Nnyocha nke 2020 bipụtara na magazin ndị na-ahụ maka nri chọpụtara na ndị buru oke ibu na oke ibu nwere nsogbu nke ọrịa obi na-a consumedụ kwa ụbọchị 60 g ewu maka izu 12 buru ibu cholesterol HDL (dị mma) [3] .
2. Na-enyere oke aka
Dika mmiri ewu si na mmiri ara ewu, iri ya nwere ike inye aka ghara ibu ibu n’ihi na mmiri ara ewu di elu n’ime mmiri ara ehi n’abia - capric acid na caprylic acid nke n’agbaze ngwa ngwa ma nyekwa ya ihe ngwangwa nke ume nke n’eduba na enwe obi di elu. afọ ojuju. Otu nnyocha e mere na 2017 kwuru na ndị riri nri mmiri ara ewu na-eri nri ụtụtụ nke nwere chiiz ewu belatara belata nke agụụ iri nri ma belata ụnwụ nri ma e jiri ya tụnyere mmiri ara ehi ehi. [4] .
Mmetụta zuru oke nke afọ ojuju na ibelata agụụ nwere ike inye aka kwalite ọnwụ.
kacha mma bekee ihunanya nkiri
Nnyocha ọzọ gosiri na chiiz ewu na-arụ ọrụ nke ọma n'ibelata ibu ahụ, BMI na gburugburu ya na ndị buru oke ibu na ndị buru ibu [5] .
3. Na-akwado ahụike ọkpụkpụ
Ewu cheese bu ezigbo uzo nke mineral di nkpa dika calcium, phosphorus na ọla kọpa nke aru chọrọ ka ha wue ọkpụkpụ siri ike ma sie ike. Calcium bụ ihe dị mkpa ịnweta nke na-enyere aka iwulite ahụ ike ma belata ihe egwu nke osteoporosis. Phosphorus bụ mineral ọzọ dị mkpa nke na-arụ ọrụ na calcium n'ime ahụ gị iji mee ka ọkpụkpụ gị nwee ahụike na ike. Ọla kọpa bụ ihe ịnweta dị oke mkpa nke achọpụtara na ọ ga-arụ ọrụ dị mkpa na ahụike na mmezi [6] [7] .
4. Na-akwalite ahụ ike
Ejikọtara oriri nke chiiz ewu na anụ ahụ dị mma n'ihi na ọ nwere ọtụtụ ụdị probiotics gụnyere L. plantarum na L. acidophilus [8] . Probiotics bụ ezigbo nje bacteria na-enyere aka na afọ gị ka ọ dị mma ma na-egbochi nsogbu nri.
5. Na-ebelata acne
Ewu ewu nwere capric acid nke egosiputara na o nwere ihe na-egbochi ogwu na antibacterial. Ihe omumu banyere umu anumanu na nyocha nke tube achoputala na capric acid di ire na iguzogide P. acnes, udiri umu nje nke na - akpata acne na akpukpo aru. [9] .
kedu uru nke suriya namaskar
6. Digest mfe
Chiiz ewu bụ ezigbo nhọrọ maka ndị na - enweghị ike ịmịkọta lactose ma ọ bụ nfụkasị chiiz ehi n'ihi na chiiz ewu nwere usoro protin dị iche iche yana ọ na - adịkarị ala karịa lactose karịa ehi ehi. Na mgbakwunye, chiiz ewu nwere A2 casein, ụdị protein nke na-anaghị afụ ụfụ ma ọ bụ nke na-adịghị anabata ihe karịa A1 casein, ụdị protein a na-ahụkarị na chiiz ehi, yabụ iri chiiz ewu agaghị enwe ike ibute ọrịa mgbaze ma mee ka ọ dịkwuo mfe gbara [10] .
Zọ iji tinye chiiz Ewu na nri gị
- Gbasaa chiiz ewu dị nro na tost tinyere ube oyibo, veutgies na nsen maka ezigbo nri ụtụtụ.
- Gbakwunye chiiz adụ ghere egweri na ọkụkọ gị ma ọ bụ salad dị ka akwụkwọ nri salad.
- Add cheese cheese na sliced apụl na crackers maka a tọrọ ụtọ, ike nri.
- Tinye cheese cheese na ọkacha mmasị gị quiche ma ọ bụ frittata uzommeputa.
- Nri anụ ọkụkọ na chiiz ewu na ahịhịa ọhụrụ ma ghee ya na oven.
- Esi nri omelette na cheese ewu, mushrooms na herbs ọhụrụ.
- Add cheese cheese na gwere poteto.
- Tinye cheese cheese na esi nri oatmeal wee tinye mkpụrụ osisi ma ọ bụ veggies dị ka toppings.
- Jiri chiiz ewu mgbe ị na-eme Pizza ma ọ bụ achịcha eji eme ụlọ.
- Gbakwunye chiiz ewu na ofe iji tinye udiri na ekpomeekpo.
- Gwakọta cheese nke mmiri aracha na obere mmanụ a honeyụ ma jee ozi na mkpụrụ osisi sliced maka nri ụtọ dị mma.
Ntụziaka Ewu Ewu
Berry ewu chiiz salad uzommeputa iri na otu
Efrata:
- 1 yabasị uhie uhie
- 1 tbsp ube oyibo
- Otu aka nke letus
- ¼ cup walnuts, Olee ihe enyemaka chopped
- ½ iko tomato cherị, ọkara
- 1 cup mbuaha tomato
- Iko ude vinaigrette
- 100 g cheese, gweris
- Ntụtụ nke nnu mmiri na ose oji
Usoro:
- Kpochapu oven na ogo 350.
- Na efere, gbanye eyịm, walnuts, mmanụ ube oyibo, nnu mmiri na ose oji.
- Mgbe ahụ tinye ihe ndị ahụ na mpempe mmiri ma sie ya maka minit 15-20. Debe ya iche.
- Na efere ọzọ, tụba letus, cherị tomato, cheese cheese, mkpụrụ osisi, eyịm a roara n'ọkụ, walnuts na vinaigrette vaịn. Na-eje ozi ma nwee obi ụtọ.
