Indlela Yokufaka Ushizi Ngokudla Okunempilo
Ushizi kuyinto ukudla abadla abaningi abanempilo abafisayo. Abanye abantu bangezela ushizi kuma-saladi, abanye bayalithela emasontweni kanti abanye bajabulela nje ushizi ngokwabo. Kungakhathaliseki ukuthi, ushizi unikeza ukunambitheka okunezinwele ezimnandi ukuthi iningi lethu lithola ukwanelisa. Kodwa amakhilogresi e-cheese angafaka phezulu ngokushesha. Ezinye izinqumo ushizi zingcono kunabanye.
Ama-Calories we-Cheese namaqiniso okudla
| Ama-Swiss Cheese Facts Facts | |
|---|---|
| Isisindo somsebenzi esingu-1 (1 oz) (28 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 106 | |
| Ama-calories avela ku-Fat 70 | |
| Ingqikithi yamafutha 7.8g | 12% |
| I-Fat egcweleyo 5g | 25% |
| I-Polyunsaturated Fat 0.3g | |
| I-Monounsaturated Fat 2g | |
| I-Cholesterol 26mg | 9% |
| I-sodium 54mg | 2% |
| Potassium 21.56mg | 1% |
| Ama-carbohydrate 1.5g | 1% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugars 0.4g | |
| Amaprotheni 7.5g | |
| I-Vitamin A 5% · I-Vitamin C 0% | |
| I-calcium 22% · I-Iron 0% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Uma ungumthandi ushizi, khona-ke kukhona izindaba ezinhle kuwe. Akuwona wonke ushizi omubi ngokudla kwakho. Eqinisweni, kunezindlela eziningi zokufaka ushizi ekulahlekeni kwesisindo noma isisindo sokulondoloza isisindo . Kufanele nje uqaphele ukuthi uthengani nokuthi ungadla kangakanani.
Enye yezinhlayiya zekhalori ephansi kunazo zonke i-skim mozzarella. Ukusebenza okuyingxenye eyodwa ye- skim mozzarella ushizi kunika ama-calories angu-86 kuphela, ama-gram angu-7 amaprotheni nama-6 amagremu amafutha. Le fat fat, ikhalori ephansi ushizi kulula shred noma ucezu, kulula ukuyisebenzisa zokupheka futhi ucibilike kahle. I-smart dieters eminingi ibuye ihlale i-mozzarella izinti esiqandisini ukuze babe nesiphuzo esiphuthumayo seprotheyini esilungele ukuhamba lapho izifiso zishaya.
I-Parmesan ingenye ishizi ethandwa phakathi kwezidlo ezinempilo. I-isipuni esisodwa se- parmesan ushizi okhishwe (kusuka ebhodini elikhuni) inikeza amakhilomitha angu-20 kuphela namagremu amabili amaprotheni. Futhi ngenxa yokuthi i-Parmesan ine-flavour enkulu, kulula ukuyisebenzisa encane kwisidlo sakho ozithandayo.
I-ounce-ounce elilodwa elikhonza ushizi laseSwitzerland linikeza amakholori angaphezu kuka-100 futhi ngaphansi kuka-8 amagremu amafutha. Ezinye izinhlobo zama-cheese ezithandwayo ziba nekhalori ezibala ebangeni elifanayo, ngokusho kwedatha ye-USDA.
- I- cheddar ushizi owodwa ohlinzeka ngamakhilogremu angu-114, ama-gram angu-7 amaprotheni nama-9 amagremu amafutha.
- Ikhekhe elilodwa elihlaza okwesibhakabhaka linikeza ama-calories angu-100, ama-6 amagremu amaprotheni nama-8 amagremu amafutha
- Ushizi olulodwa lwe- American (olunamapulangwe futhi olucutshungulwa) luhlinzeka ngama-calories angu-94, ama-gramu angu-5 amaprotheni nama-gram angu-7 amafutha. Kodwa amakholori aseMelika angamaqhinga ukubala. Ama-cheese amaningi "angabodwa" angaphansi kwesisodwa futhi cishe anganikeza cishe amakholori angu-71.
Izinketho Ze-Cheese ezingenakulungile
Amakholori we-Cheese kanye nokudla okunomsoco zimbi nakakhulu emikhiqizo ehlungwa kakhulu. Kungani? Ngoba kaningi ziqukethe izithako ezincane ezinempilo ezinjengamafutha nezinye izitsha zokuthuthukisa ukuthungwa nokuvutha.
- I-cheese iyingqayizivele. Amaningi amaningi aseMelika ahlanganiswe, awasetshenziswanga ushizi, kodwa umkhiqizo ofana noshizi oqukethe amafutha nezinye izithako.
- I-cheese spray. Ushizi oluza ku-can kuphela luyingxenye ushizi. Uma uhlola ilebuli yezithako ushizi wakho owenziwe ekheniwe, cishe uzobona ukuthi iqukethe amafutha nezinye izithasiselo.
- I-cheese iphopha. Imikhiqizo eminingi yashizi ekhishwe ngamanzi iyenziwa ngokuhlanganisa ushizi nezinye izithako ezifana namafutha kanye nama-flavour okwenziwa ukuze ziwenze zibe mnandi futhi ezinamakha.
Izinzuzo zezeMpilo kanye nokuDonsa kweThizi
Ngisho noma ushizi unikeza amafutha agcwele, uma udla imikhiqizo yobisi, njengokweshizi, uzothola izinzuzo ezithile zezempilo. I-cheese inikeza kokubili amaprotheni namafutha ukuze kuthuthukiswe ukungahlali noma umuzwa wokugcwala nokwaneliseka oyithola ngemva kokudla.
Ngaphezu kwalokho, njengemikhiqizo eminingi yobisi, ushi wangempela ungumthombo omuhle we-calcium. Amathambo akho adinga i-calcium ukuze ahlale enempilo. I-calcium ingaphinde ibe nomthelela enhliziyweni enempilo nemisipha eqinile.
Ezinye izifundo zibonise ukuthi ukudla ushizi kungasiza ekugcineni amazinga e-cholesterol enempilo. Kodwa-ke, ochwepheshe abaningi bezempilo bayasikisela ukuthi unciphise ukufakelwa kwamafutha okugcwele. Ushizi ngumthombo wamafutha agcwele.
Okokugcina, uma ubheka ukudla kwakho kwe-sodium, qiniseka ukuhlola ilebula lamaqiniso okudla okunomsoco ushizi ngaphambi kokuthenga. Ezinye izinhlobo zama-ushizi, njenge- cottage shizi noma feta, zinganikeza sodium ngaphezulu kunalokho okudingayo.
I-Calories ye-Cheese nokulahlekelwa kwesisindo
Ukuze uqiniseke ukuthi ugcina ama-calories akho e-cheese elawulwayo, kuyasiza ukwazi ukuthi ushizi olulodwa olulodwa luyi-ounce elilodwa. Lokhu kungokwesigaba esisodwa esincanyana noma ama-cubes amabili amancane, cishe ubukhulu bendidi yedayisi. Kulula ukuzisebenzela okungaphezu kwe-ounce ushizi, ngakho-ke uma ubala ama-calories noma amanoni, qiniseka ukuthi ulinganisa inani odlayo futhi ubala ulwazi olufanele lokudla okunomsoco lwesayizi sakho sesabelo.
Futhi kufanele uhlale ukhumbule ama-kilojoule uma uthenga amakhalori aphansi noma amafutha aphansi. Nakuba ezinye ze-dieters zijabulela ukunambitheka nokubunjwa kwalo mkhiqizo, azihlali zicibilika kahle noma zihlinzeka ngendlela efanayo enomzimba njenge-fat fat. Uma udla ushizi ophansi ophansi ekuzameni ukwanelisa izifiso zakho ungaqeda ukudla amanoni amaningi nama-khalori njengomphumela.
Futhi ekugcineni, uhlakaniphe ngendlela odla ngayo ushizi. Ngezinye izikhathi, akuzona amakholori we-cheese okulimaza ekudleni kwakho, kodwa kunalokho iwayini, abaqaphi noma isinkwa odlayo noshizi. Uma uthanda ushizi, cabanga ngokubhanqa nge-slice yezithelo ezintsha, ukugcina isisindo sakho sokulahlekelwa isisindo endleleni.
Ushizi Ungadliwa
Uma ungumthandi we-cheese, zama noma iyiphi yalezi zokupheka ukuze ugcine ushizi ekudleni kwakho okunempilo
- I-Mac ne-Cheese e-Slow Cooker esebenza kahle
- I-Macesoni ne-Cheese e-Super Chezedy Supersized
Jabulela ukudla kwakho okunomsoco nemifino kanye nezithelo ezintsha ukuze ukondle kakhulu.
Izwi elivela
Ngenxa yokuthi ungumthombo wamanoni agcwele, i-American Heart Association's Presidential Advisory iye yahlola indima yeshizi enhliziyweni yokudla okunempilo. Bancoma ukuthi abaseMelika banciphise ukudla kwabo bonke amafutha agcwele, kuhlanganise noshizi. Empeleni, abaningi bethu kakade badla kakhulu. Uma ukhetha ukungeza ushizi ekudleni kwakho, udle ngokulinganisela. Futhi cabanga ngokukhetha amafutha enempilo lapho kungenzeka khona ukugcina ukudla kwakho, impilo yakho yezempilo, kanye nesigqoko sakho endleleni.
> Imithombo:
> Goede de, Geleijnse J., et al Umphumela wokusetshenziswa ushizi ngegazi lipids: Ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta yezilingo ezilawulwa ngokungahleliwe. Ukubuyekezwa kokudla. 2015; 73 (5): 259-75.
> Izikhungo Zikazwelonke Zempilo. Ukudla okunempilo, uhlu lokushintshwa kokudla.
> Nilsen R, Høstmark AT, Haug A. Imiphumela yokudla okuphakeme kweshizi ku-cholesterol nesifo se-metabolic: Imiphumela yecwaningo oluhleliwe. 2015; 59.
> Thorning T, Razian F., et al Ukudla okunamafutha aphakeme kakhulu, inyama enamafutha amaningi, noma ama-carbohydrate kuma-cardiovascular risk markers kuma-postmenightusal abesifazane abakhulu kakhulu: Isivivinyo esingenakulinganiswa se-crossover. Umagazini waseMelika wokudla okunomtholampilo. 2015; 102 (3): 573-81.