Ihe ole na ole na-eme ka obi anyị (na tummies) bụrụ abụ dị ka cheese . Ọ bụ ezie na ọ bụ nnukwu isi iyi nke calcium na protein , ụfọdụ ụdị nwere ike ịdị oke elu na abụba juru eju, sodium na cholesterol. Nke American Heart Association na-atụ aro ka ndị okenye na-eri nri abụọ ma ọ bụ atọ kwa ụbọchị nke ngwaahịa mmiri ara ehi na-enweghị abụba ma ọ bụ obere abụba (nke kachasị mma ndị na-enweghị ihe karịrị gram atọ nke abụba na gram 2 nke abụba juru eju kwa ounce). Yabụ, kedu chiiz mee ịkpụ ahụ? Gụkwuo ka ịmata ya.
Uru ahụike dị na iri cheese
Ị maralarị na cheese bụ isi iyi calcium na protein, ebe ọ bụ na mmiri ara ehi na-eme ya. Mana nri nkasi obi dị mkpa nwekwara ọtụtụ uru ndị ọzọ zoro ezo:
- A ọmụmụ na Akwụkwọ akụkọ nri nri nke British chọpụtara na iri ounce chiiz abụọ kwa ụbọchị nwere ike belata ohere ị nwere ọrịa obi site na pasent 18. Ọzọkwa, iri ọbụna nanị ọkara ounce kwa ụbọchị nwere ike ibelata ihe ize ndụ nke ọrịa strok site na pasent 13. Ndị nchọpụta kwuziri data a ruo na vitamin na mineral dị na cheese, nke nwere potassium, magnesium, vitamin B-12 na riboflavin.
- Chiiz nwekwara ike belata ohere ị nwere maka ụdị ọrịa shuga 2, dịka akwụkwọ akụkọ si kwuo Akwụkwọ akụkọ American Journal of Clinical Nutrition . Nke a bụ n'ihi abụba juru ya n'agbụ dị mkpụmkpụ yana ọdịnaya calcium, nke na-abawanye mmepụta insulin.
- Chiiz bụ nnukwu isi iyi nke vitamin A na B-12 na phosphorus, kwuru Harvard School of Public Health .
- Chiiz nke sitere na mmiri ara ehi nke pasent 100 anụ ndị a na-eri ahịhịa (ma ọ bụ atụrụ, ehi ma ọ bụ ewu) bụ nke kachasị na nri na-achọsi ike inwe ọtụtụ ihe. omega-3 fatty acids na vitamin K-2 .
- Chiiz nwere ike inye aka chebe ezé gị pụọ na oghere, kwuru a Danish Kager mụọ ihe . Ná ngwụsị nke nnyocha afọ atọ, ndị nchọpụta chọpụtara na ọtụtụ ụmụaka na-anọgide na-enweghị oghere mgbe ha nwere ihe oriri nke mmiri ara ehi dị elu karịa ndị nwere obere ihe oriri.
- Chiiz egosila na ọ na-enyere aka na ịbelata ibu, ibelata ọbara mgbali elu, igbochi osteoporosis na ibelata ohere nke ụmụ nwanyị dị ime nwere preeclampsia.
Ọ bụ ezie na ọ nwere ike ịdị elu na abụba na sodium, enwere ọtụtụ cheeses n'akụkụ dị nro bụ akụkụ ha nhata na-atọ ụtọ ma na-edozi ahụ. Otú ọ dị, anyị na-akwado iri chiiz ọ bụla a na-enwe n'ime oke. Nke a bụ itoolu ọkacha mmasị anyị.
![kacha mma cheese obi cheese](http://pamperedpeopleny.com/img/food/85/here-s-healthiest-cheese-you-can-find-supermarket.jpg)
1. Obi cheese
Akụla ya: Ọ bụ ịga-na nri nri dị mma n'ihi ihe kpatara ya. Ihe dị ka ọkara iko chiiz ụlọ na-etu ọnụ gram 13 nke protein, gram 5 nke abụba (naanị 2 n'ime ha juputara) na pasent 9 nke calcium kwa ụbọchị. Ma ị nwere ike ịhọrọ cheese ụlọ na-enweghị abụba, ma ọ bụrụ na ịchọrọ ịchekwa calorie 30 ọzọ kwa nri. The naanị downside? Ụdị abụọ a dị elu na sodium, nwere pasent 17 nke ihe oriri gị kwa ụbọchị. Ma e jiri ya tụnyere ụfọdụ cheeses ndị ọzọ, nke ahụ bụ nke a na-edozi kpamkpam, karịsịa ma ọ bụrụ na ị na-arụ ya na nri dị mma. Gbalịa chiiz ụlọ na toast, nke dị ọhụrụ mkpụrụ osisi ma ọ bụ agwakọta na oatmeal.
Otu esi echekwa ya: N'ihi oke mmiri dị n'ime ya, cheese ụlọ kwesịrị ịdị na friji mgbe niile ka ọ ghara ibu ibu nje.
Jiri ya: Mgwakota agwa nwere chiiz ụlọ apịpịa na utu Chia Jam
ihe ọṅụṅụ detox iji felata
![ricotta cheese kacha mma](http://pamperedpeopleny.com/img/food/85/here-s-healthiest-cheese-you-can-find-supermarket-2.jpg)
2. Ricotta
Iwu isi mkpịsị aka siri ike bụ ịpụpụ n'ime ihe ndị akpọrọ cheese, bụ ndị a na-eji ihe ndị na-emepụta ihe na mmanụ hydrogenated eme ihe. Chiiz eke, dị ka ricotta, enweghị abụba ndị a agbakwunyere. Ricotta nke mmiri ara ehi zuru oke ga-eri gị ihe dị ka calorie 215 kwa ọkara iko, yana gram 16 nke abụba (10 n'ime ha jupụtara), protein gram 14 na ihe karịrị otu ụzọ n'ụzọ anọ nke calcium ị na-atụ aro kwa ụbọchị. Ya mere, ọ bụrụ na ị na-azụ ahịa na ahụike n'uche, gaa maka akụkụ-skim ricotta; ọ ga-azọpụta gị gram 6 nke mkpokọta abụba yana ihe dị ka calorie 45. Skim ricotta nwere ọnụ ọgụgụ calcium dị elu ma ga-ejikọta gị na pasent 34 nke ego ị na-atụ aro kwa ụbọchị n'ime otu nri. Na mgbakwunye, ricotta dị iche iche zuru oke iji ejiji toast , àkwá e ghere eghe ma ọ bụ salad , ma ọ dịghị ihe na-akụ ricotta-susu ọnụ onyinye efere.
Otu esi echekwa ya: Dị ka cheese cheese, ricotta dị elu na mmiri, n'ihi ya, a ga-echekwa ya mgbe niile na ngwa nju oyi.
Jiri ya: Salami, Artichoke na Ricotta Pasta Salad
okwu mmekọahụ iji gbanye ya
![cheese mozzarella kacha mma](http://pamperedpeopleny.com/img/food/85/here-s-healthiest-cheese-you-can-find-supermarket-3.jpg)
3. Mozzarella
Chiiz ọhụrụ na-adịkarị ala na sodium ebe ọ na-achọghị ịka nká dị ka cheese siri ike. Otu ounce nke mozzarella ọhụrụ (ụdị mmiri ị na-ahụkarị na mpekere ma ọ bụ bọọlụ na ụlọ ahịa ihe oriri) nwere naanị calorie 84, gram 6 nke abụba, gram 4 nke abụba juru eju na gram 6 nke protein. Ọ bụghị nnukwu calcium na pasent 14 nke ihe oriri gị na-atụ aro kwa ụbọchị, mana àgwà ya dị nro na-eme nke ahụ. (BTW, chiiz na-acha anụnụ anụnụ bụ otu n'ime calcium-ọgaranya nke chiiz niile, ma ọ dịkwa elu na calorie na abụba.) Otu ụzọ n'ụzọ anọ nke iko shredded mozzarella nwere ihe dị ka ọnụ ọgụgụ dị ka nke ọhụrụ, ma ị nwere ike ịchekwa onwe gị ụfọdụ abụba na calorie site na ịzụ ahịa. akụkụ-skim ma ọ bụ obere abụba mozzarella.
Otu esi echekwa ya: Mozz ọhụrụ ga-adị mma n'ime ngwa nju oyi n'ime akpa mmiri oyi. Ọ ga-adịru ogologo oge ma ọ bụrụ na ị na-agbanwe mmiri kwa ụbọchị.
Jiri ya: Pan Con Tomate na Mozzarella ime achịcha
![cheese feta kacha mma](http://pamperedpeopleny.com/img/food/85/here-s-healthiest-cheese-you-can-find-supermarket-4.jpg)
4. Feta
Nri Mediterenian agaghị ezu ezu ma ọ bụrụ na ọ bụrụ na ọ bụrụ na ọ bụrụ na ọ bụrụ na ọ dịghị crumbles nke cheese Gris a ma ama. Na omenala, feta bụ cheese curd brined (ya mere o ji dị nnu na ụtọ) nke sitere na mmiri ara ehi atụrụ ma ị nwekwara ike ịhụ ewu ma ọ bụ mmiri ara ehi dị iche iche na nnukwu ụlọ ahịa. Ọ dị obere kalori ma e jiri ya tụnyere ụfọdụ cheese ndị ọzọ na calorie 75 kwa ounce. Agbanyeghị, ọ dị ala na protein karịa mozz nwere naanị gram 4 kwa nri yana nhata n'ihe gbasara abụba na calcium. Anyị hụrụ feta n'anya n'elu salad, na a osisi deli na-esote ụfọdụ oliv ma ọ bụ na ihe na-esi ísì ụtọ burger .
Otu esi echekwa ya: Ka ịchekwaa feta crumbled, naanị dobe ya na ngwa nju oyi. Iji chekwaa feta ma ọ bụ feta n'ime brine ma ọ bụ mmiri mmiri, ọ dị mkpa idobe ya mmiri ka ọ ghara ịkpọnwụ. Ma ọ bụ dobe feta n'ime akpa ikuku na brine ya, ma ọ bụ mee ya brine nke gị na mmiri na nnu ma ọ bụrụ na a na-achịkọta ya akpọnwụ akpọnwụ.
Jiri ya: Feta sie ya na dil, Caper Berries na Citrus
![cheese swiss kacha mma](http://pamperedpeopleny.com/img/food/85/here-s-healthiest-cheese-you-can-find-supermarket-5.jpg)
5. Switzerland
Ọ bụ deli gị Sanwichi ezigbo enyi na nhọrọ ooey-gooey maka fondue . Chiiz a dị nro nke sitere na mmiri ara ehi na-atọ ụtọ ma na-atọ ụtọ. N'ezie, Switzerland bụ onye a ma ama maka oghere mbinye aka ya (anya, ma ọ bụrụ na ị mara mma), nke sitere na carbon dioxide na-ahapụ n'oge usoro maturation. N'ihi na ọ bụ cheese siri ike, ọ dị ntakịrị elu na abụba na protein karịa cheeses ọhụrụ dị na ndepụta anyị: N'ime otu ounce na-eje ozi, Swiss clocks na calorie 108, gram 8 nke abụba (5 jupụtara), protein 8 grams na Pasent 22 nke calcium kwa ụbọchị. Ezé na ọkpụkpụ gị ga-ekele gị.
Otu esi echekwa ya: Ọ bụ ezie na ọ dịghị mkpa ka idowe cheese Switzerland na ngwa nju oyi, ihe ịrụ ụka adịghị ya na refrigeration ga-agbatị ndụ ya. Iji chekwaa, kechie Switzerland na akpụkpọ anụ ma ọ bụ akwụkwọ wax, wee kpuchie ya na mkpuchi plastik.
Jiri ya: Gruyère na Swiss Fondue
![kacha mma cheese provolone](http://pamperedpeopleny.com/img/food/85/here-s-healthiest-cheese-you-can-find-supermarket-6.jpg)
6. Provolone
Nke a Ịtali pick bụ cheese a dọkpụrụ adọkpụ nke mmiri ara ehi juru oke ibu, n'agbanyeghị na ị nwere ike ịhụ ọkụ ọkụ na onye na-ere nri mpaghara gị. N'ihe oriri na-edozi ahụ, ọ dị nnọọ ka Swiss mana ọ nwere otu gram protein dị ntakịrị na ihe dị ka calorie 10. Ọ bụ ihe kacha mma maka ịkụ azụ Pizza na ọ bụ ihe dị mma maka sandwiches. kechie na mgbochi pastọ platters. Provolone bụ agadi ma ọ dịkarịa ala ọnwa anọ tupu ọ abanye na shelves, n'ihi ya, ọ na-ejupụta na nnu karịa ọtụtụ chiiz ọhụrụ na nro. Otu ounce nwere pasent 10 nke sodium gị kwa ụbọchị (ebe Switzerland nwere naanị 1).
Otu esi echekwa ya: Dị ka Switzerland, provolone ga-adịru ogologo karịa nke ejiri akpụkpọ anụ ma ọ bụ akwụkwọ wax na mkpuchi plastik mee. Ebe ọ bụ na ọ bụ mmiri dị ala, cheese siri ike, ọ dịghị mkpa ka ọ dị jụụ ka ọ dị jụụ, ọ bụ ezie na refrigeration ga-echekwa ọdịdị ya na ụtọ ya ogologo oge.
arụrụ n'ụlọ miri conditioner maka ntutu isi
Jiri ya: Pizza ọcha nke Cheater nwere ihendori Béchamel
![cheese parmesan kacha mma](http://pamperedpeopleny.com/img/food/85/here-s-healthiest-cheese-you-can-find-supermarket-7.jpg)
7. Parmesan
Ma ị na-enweta otu ounce nke mgbochi Parmesan dị ka nri nri ma ọ bụ fesa otu ụzọ anọ nke iko Parm grated n'elu veggies, ị nweghị ike ịgahie. Nke a na-ejupụta nnu na-achọrọ maka efere pasta ọ bụla, pizza na salad Siza, ọ na-emeju nri acidic ma ọ bụ ọgaranya mara mma na ntụ ntụ nke nnu na tang. Chiiz mmiri ara ehi siri ike, Parmesan nwere nnukwu nnu karịa ihe ndị ọzọ anyị na-ahọrọ na pasent 16 nke sodium kwa ụbọchị kwa ụbọchị, yana gram 7 nke abụba. N'akụkụ gbakwunyere, ọ nwere protein gram 10 yana naanị calorie 112 kwa ounce. Ya mere, ọ bụrụhaala na ị na-arapara na ego akwadoro (na naanị mgbe ụfọdụ na-aga ham), ọ dịghị mkpa ka ọsụsọ na-agba ya.
Otu esi echekwa ya: Kechie ya nke ọma na akpụkpọ anụ ma ọ bụ waks, wee kechie ya na mkpuchi plastik ma ọ bụ foil aluminum. Nke a na-egbochi ikpughe ikuku, nke nwere ike ịchacha chiiz ma mee ka anụ ahụ sie ike.
Jiri ya: Salad zucchini na lemon na Parmesan
![cheese kacha mma belatara abụba cheddar](http://pamperedpeopleny.com/img/food/85/here-s-healthiest-cheese-you-can-find-supermarket-8.jpg)
8. Cheddar belatara-abụba
A na-eji mmiri ara ehi akụkụ-skịm eme cheeses ndị nwere abụba, nke a na-akpọkwa dị ka ìhè ma ọ bụ obere abụba, nke na-echekwa gị na ngalaba abụba na calorie. Ha bụ ụzọ dị mma isi dozie cheese gị n'ebupụghị ihe oriri gị na-emebu na windo - ọ bụrụhaala na enweghị ihe dị egwu, mmanụ ma ọ bụ nnu agbakwunyere, ndetu. Cleveland Clinic . Na nkenke, cheddar bụ bae. Mana ụdị a na-eme mgbe niile dị oke abụba (anyị na-ekwu pasent 27 nke abụba jujuru gị kwa ụbọchị yana gram 10 nke abụba kwa ụbọchị). Gaa maka ụdị ọkụ kama ị na-ele calorie 88, gram 6 nke abụba, protein gram 8 na pasent 22 nke calcium kwa ụbọchị kwa otu ounce. Cheddar dị ịtụnanya na akwa, burgers na ọmarịcha Sanwichi ọ bụla n'ụwa - mana ọ bụ ọrụ pụtara ìhè n'akwụkwọ anyị bụ mgbe ọ na-eme ka ọ gbazee na macaroni na cheese .
Otu esi echekwa ya: Kechie cheese ahụ na akpụkpọ anụ ma ọ bụ akwụkwọ waks, mgbe ahụ na mkpuchi plastik. Iji akwụkwọ maka oyi akwa nke mbụ na-eme ka chiiz na-eku ume, ebe plastik a kechiri nke ọma nwere ike ịkwalite mmiri nke na-eduga na nje bacteria.
Jiri ya: Otu ite Mac na cheese
![kacha mma cheese ewu cheese](http://pamperedpeopleny.com/img/food/85/here-s-healthiest-cheese-you-can-find-supermarket-9.jpg)
9. Chiiz ewu
Ị maara na ụfọdụ ndị na-adị mfe ịgbari mmiri ara ewu karịa nke ehi? Nke ahụ bụ n'ihi na ọ bụ obere lactose . Ọnụ ọgụgụ nnu a, nke na-enweghị ike ime ihe karịrị otu salad (n'agbanyeghị na ọ dịghị ihe jikọrọ ya na cranberries mịrị amị, pecans, akwụkwọ nri na maple vinaigrette dị mma karịa nwoke a). Pasta na-esi ísì ụtọ bụ ihe na-adịghị mma, dị ka ndị burgers na jam-slathered achịcha . Ị nwekwara ike ime achịcha ma ọ bụ ighe medallions ma ọ bụ bọọlụ ewu, ma ọ bụrụ na ị na-achọ nri nkasi obi. Ọ dị kalori na feta yana mgbakwunye gram protein kwa ounce (ngụkọta gram 5). Ọ nwere ike ijide onwe ya na ihe ndị ọzọ anyị na-ahọrọ, n'ihi ntakịrị gram 6 nke abụba zuru oke na pasent sodium dị ala. Naanị con: cheese cheese enweghị calcium dị ka cheese ndị ọzọ, naanị na-enye gị ihe dị ka pasent 4 ruo 8 nke ihe ị ga-eri n'ụbọchị.
Otu esi echekwa ya: Ọ bụrụ na ọ dị nro ma ọ bụ obere nro, chekwaa cheese ewu n'ime akpa ikuku na ngwa nju oyi. Ọ bụrụ na ọ bụ chiiz ewu siri ike, kechie ya na akpụkpọ anụ ma ọ bụ akwụkwọ wax na mbụ, wee kechie foil ma ọ bụ plastik.
otu egwu egwu
Jiri ya: Ewu Chiiz Pasta na akwụkwọ nri na artichokes
GỤKWUO: Anyị nwere ajụjụ dị oke mkpa: ị nwere ike ifriizi cheese?