Izinketho ezinhle kakhulu futhi ezimbi kunawo wonke
Uma ungacabangi ukuthi isangweji noma i-pasta iphelile ngaphandle kweshizi, awuwedwa. Ngenkathi i-flavorful, ushizi ngumthombo ophezulu wokudla wamafutha agcwele amaMelika, ngokusho kweNational Cancer Institute. Kodwa akuwona wonke ushizi ofanayo. Uma usenokudla okuncipha kwe-cholesterol, ungakhetha kusuka kulawo angaphansi kwamafutha agcwele kanye ne-cholesterol.
Bona ukuthi ungasebenzisa kanjani ushizi ekudleni kwakho okunezempilo ngaphandle kokwengeza amafutha engeziwe nama-khalori.
Yimaphi ama-Cheeses aphansi kunamafutha?
Izinhlobo ezisetshenziswa ngokuvamile ezishizi ezifana ne-mozzarella, i-cheddar, i-Monterey Jack, ushizi oluhlaza okwesibhakabhaka, i-provolone, ne-Swiss zonke ziqukethe inani elifanayo lamafutha agcwele, kusuka ku-3.7 kuya ku-5.7 amagremu ngehora ngalinye. I-Mozzarella ne-feta ziphezu komkhawulo ophansi wesilinganiso samanoni agcwele. I-Cheddar kanye neSwitzerland iqukethe inani elincane kakhulu lamafutha. Cabanga ngalokhu umehluko uma unquma ukuthi ushizi ungasisebenzisa nini esasikweni.
Ezinye izinhlobo ushizi, njenge-parti-skim i-ricotta ushizi kanye ne-cottage shizi, unezibalo eziphansi ngisho namafutha agcwele ngokusebenza. Enye indebe ye-cottage ushizi iqukethe ama-gramu ayi-6 amafutha agcwele, kanti inkomishi eyodwa ye-cheddar ushizi iqukethe amagremu angu-24 wamafutha agcwele. Uma ngabe ukhethe izinguqulo eziphansi zamafutha wale mikhiqizo, okuqukethwe okunamafutha okugcwele kunqunywe cishe kwesigamu.
Ushizi | I-Fat egcwele | I-cholesterol |
I-Cream ushizi | 5.7 | 29 |
I-Muenster ushizi | 5.4 | 27 |
I-Cheddar ushizi | 5.3 | 28 |
Ushizi waseMexico (queso chihuahua) | 5.3 | 30 |
Ushizi obomvu | 5.3 | 21 |
Ushizi waseSwitzerland | 5.2 | 26 |
Ushizi waseMelika (lwenziwe) | 5.1 | 28 |
Hlanganisa ushizi | 4.8 | 20 |
Ushizi waseSwitzerland (kusetshenzwe) | 4.5 | 24 |
I-Parmesan ushizi (igayiwe) | 4.4 | 24 |
I-Camembert ushizi | 4.3 | 20 |
Ukudla kwama-American ushizi (kusetshenzwe) | 4.3 | 28 |
I-Feta ushizi | 4.2 | 25 |
Ushizi lwaseMelika lusakazwa (lucutshungulwa) | 3.8 | 16 |
I-Mozzarella, ubisi lonke | 3.7 | 22 |
Ushizi lwe-Neufchatel | 3.6 | 21 |
I-Mozzarella, umswakama ophansi, ingxenye-skim | 3.2 | 18 |
Ricotta, ubisi lonke | 2.4 | 14 |
I-Ricotta, ingxenye yobisi lwe-skim | 1.4 | 9 |
Mozzarella ushizi esikhundleni | 1.1 | 0 |
I-parmesan cheese topping, engenamafutha | 0.9 | 6 |
Cottage ushizi, ukhilimu | 0.5 | 5 |
I-cottage ushizi, amafutha aphansi, amaphesenti angu-2 wabuthana | 0.4 | 3 |
I-Cottage ushizi, amafutha aphansi, amaphesenti angu-1 ubuthi | 0.2 | 1 |
I-cottage shizi, nonfat | 0.0 | 2 |
Ushizi waseMelika, u-nonfat noma u-fat-free | 0.0 | 7 |
I-Best and Worst Cheeses ye-Cholesterol
Uma ubheka uhlu, kunezihlobo ezingezansi ezitholakala ku-cholesterol nakuba ziphakathi kwamafutha agcwele. Kodwa ukukhetha okuphansi kunazo zonke yizo ezenziwa ngobisi olunamafutha aphansi noma obunamafutha.
I-Low Cholesterol Cheese
- I-part-skim mozzarella ushizi (18 mg i-cholesterol ngayinye)
- Amafutha aphansi (1 amaphesenti) ama-cottage shizi (1 mg ye-cholesterol nge-ounce noma i-8 mg indebe ngayinye)
- I-fat-fat cheddar noma i-Colby ushizi (6 mg we-cholesterol nge-ounce)
- I-ayisikhilimu yama-cream (ama-1 mg we-cholesterol)
Ushizi Ukulinganiselwa
- Ubisi obisika i-ricotta ushizi (14 mg i-cholesterol ngayinye noma i-125 mg ye-cholesterol indebe ngayinye)
- Ushizi onama-25 kuya ku-27 mg we-cholesterol nge-ounce, kuhlanganise ne-cheddar, iSwitzerland, feta, i-Muenster, ne-American eshicilelwe ushizi
Amathiphu awusizo wokufaka ushizi ekudleni kwakho okuncane
Ngenhlanhla, kunezindlela ongayinquma ukugcwala kwamafutha nama-khalori we-ushizi owengeza ekudleni. Zama lawa macebiso awusizo kulabo abadla ekunciphiseni kwe-cholesterol:
- Ukushintshanisa ushizi : Zama ukufaka ushizi we-cottage noma i-ricotta ngama-fat-fat ushizi ekuphekeni. Ungathola ukuthi lezi zisebenza kahle.
- Bheka izinguqulo eziphansi zamafutha wezinyosi zakho ozithandayo. Hlola ukubona ukuthi ingabe kunamafutha aphansi we-ushizi owuthandayo owatholakalayo. Izinhlobo eziningi ezinamafutha aphansi zinambitha okufanayo futhi zinezinto ezifanayo ezihambisana namafutha azo. Noma kunjalo, kufanele uhlole njalo ukulayishwa kokudla kokuqukethwe kwamafutha ukuze uqiniseke ukuthi usengenayo amafutha amaningi kakhulu ekudleni kwakho.
- Sebenzisa umfakeli we-vegan ushizi. Uma ubheka amafutha akho ekudleni, zama isilwane esitokisini esenziwe emithini yezitshalo, njenge-soy. Lezi zitshalo ze-vegan zishoda amafutha agcwele ama-milk milk full .
- Sebenzisa izingxenye ezincane. Uma ungafuni ukufaka indawo esikhundleni, unganciphisa inani lomkhiqizo wakho ozithandayo kwisidlo. Ngokwesibonelo, esikhundleni sokubeka iziqephu ezintathu zashizi waseSwitzerland esihlabathini sakho, engeza isakhi esisodwa kuphela. Uma ufaka ushizi osikiwe, sebenzisa inkomishi yokulinganisa noma i-spoon esikhundleni seminwe yakho bese uphawula inani. Bheka izinsizi ezincane ezikhethiwe ngaphambili (ezitholakala kubakhiqizi abaningana bokudla) ezikuvumela ukuba ujabulele ucezu oluphelele lwetizi ngenkathi unciphisa amafutha akho.
- Khulisa ukunambitheka . Bheka izinyosi ezinzima kanye "noshizi obuhlungu" obuhle kakhulu. Ungakwazi ukubamba kancane kancane i-Parmesan eneminyaka edala ubudala noma i-Asiago ku-pasta yakho noma uchithe ushizi oluhlaza okwesibhakabhaka e-isaladi ukuze ukwanelise isifiso se-cheese.
Izwi elivela
Awudingi ukuyeka ushizi ngokuphelele ekudleni kwe-cholesterol-ukwehla noma okuncane, kepha kuzodingeka ukhethe ngokuhlakanipha futhi ulinganise izingxenye zakho. Ungase uzithole uhlolisisa ama-cheeses angenangqondo futhi enambitheka kakhulu ukuze ujabulele njengokwelapha okhethekile kaningi, kanti izinqumo zakho zansuku zonke zizofaka izinguqulo ezinamafutha aphansi.
Imithombo:
> I-USDA Idatha Yomhlaba Kazwelonke Yezokudla Yezingqinamba Ezijwayelekile 28 I-Software v.3.7.1 2017-03-29. USDA. https://ndb.nal.usda.gov/ndb/nutrients/index.
> Whitney EN, uRolfes SR. Ukuqonda Ukudla . Stamford, CT: Ukufunda Cengage; 2016.