Zamkatimu
Momwe mungazindikire tchizi wathanzi m'sitolo
Food
Kuwola kwa tchizi wofatsa, monga mwatsopano, ndikwabwino kwa thanzi lathu
+ Zakudya zomwe zili ndi calcium yochuluka kapena yochulukirapo kuposa mkaka
El cheese limapanga dziko laumwini. Chakudya chomwe chimakhala ndi mitundu yosiyanasiyana, mawonekedwe, mawonekedwe ndi mawonekedwe ndipo chimachititsa misala ambiri. Koma, mkati mwazosankha zambiri, nthawi zina titha kukhala ndi zovuta kusiyanitsa ubwino kuti chakudya chamitundumitundu chingatibweretsere.
Ngati zomwe tikuyang'ana ndi tchizi chathanzi, monga chakudya chatsiku ndi tsiku tiyenera dkukonda tchizi mwatsopano, monga anafotokozera Sara Martínez, katswiri wa zakudya zopatsa thanzi ku Alimmenta. “Tchizi zimenezi ndi zathanzi kwambiri kuti anthu azidya pafupipafupi chifukwa amakhala ndi mafuta ochepa,” akufotokoza motero katswiriyo.
Nthawi zambiri sitifuna kudziletsa pakudya tchizi chopepuka. Posankha yomwe mungagule mu supermarket, ndikofunikira kuyang'ana mfundo zina kuti musankhe yomwe ili ndi zabwino zambiri. «Pa chizindikiro chake, tiyenera kuyang'ana mafuta ake, ndipo zowonadi, kuti zosakaniza zikuphatikizapo mkaka, rennet, ferments mkaka ndi mchere», akufotokoza Sara Martínez. Komanso, amachenjeza za zakudya za tchizi: "Palibe amene adzakhala ndi zozizwitsa."
Tchizi zabwino kwambiri
Ndipo ndi mitundu ya tchizi ... ndi iti yomwe ili yabwino kwambiri nthawi iliyonse? Katswiriyo amatichotsa ku kukayika. Pakati mwatsopano tchizi, amene zambiri okhutira mafuta ochepa ndipo ali ndi mphamvu yokhutiritsa kwambiri, pali mitundu yambiri yomwe ingakhale yabwino: Burgos, Quark, smoothie, Cottage ... "Ngati tikufuna kuchepetsa thupi ndikofunika kusankha matembenuzidwe a skimmed kapena 0%," akutero Martínez.
Pankhani ya tchizi zonona, kachiwiri katswiriyo akutsindika kuti njira yabwino kwambiri ndi tchizi ta skimmed. Ndi tchizi ta theka-ochiritsidwa ndi kuchiritsidwa tiyenera kusamala kwambiri. Ngakhale chifukwa chake madzi ochepa Ndi zakudya zomwe zimakhala ndi calcium yabwino kwambiri, zimakhala ndi mafuta ambiri komanso mchere wambiri kuposa zina zonse, choncho katswiri wa zakudya amatikumbutsa kuti tiyenera kuchepetsa kudya kwawo.
"Mafuta amtundu uwu wa tchizi amakhala okhuta, koma alibe chochita ndi zakudya monga mapeyala kapena mafuta a azitona," akutero. Ngakhale angathe phatikizani m'zakudya zopatsa thanzi popanda vuto, katswiri wazakudya samaganizira kuti ndizofunikira. “Ndi tchizi chokhuthala kwambiri, chomwe chimatipatsa calcium ndi zomanga thupi, komanso mafuta osafunika,” iye akutero ndipo anapitiriza kuti: “Pakudyera tsiku ndi tsiku, ndi bwino kugwiritsa ntchito tchizi chopepuka, monga tchizi watsopano, ndi kuchepetsa magawo a tchizi. tchizi zambiri. mafuta».
Chitsime chabwino kwambiri cha calcium
Tchizi zochiritsidwa kwambiri, zakudya zowonjezera zimakhala, choncho zimakhala ndi calcium yambiri. Tchizi zatsopano zimakhala ndi madzi ambiri, kotero kuti calcium imachepetsedwa. Ngakhale zili choncho, tiyenera kukumbukira kuti ndi tchizi zomwe zimapangitsa kuti anthu azidya kwambiri. Izi zikutanthauza kuti, podya mochuluka kuposa tchizi champhamvu komanso chowonda, chopereka cha calcium chimalipidwa.
Ndipo kodi tingalowe m'malo mwa chopereka cha calcium cha mkaka ndikudya tchizi chokha? Ngakhale tiyenera kukumbukira kuti mafuta ambiri amabwera nawo, calcium yochuluka kwambiri. Mwachitsanzo, mamililita 100 a mkaka wa skim ali ndi 112 mg wa calcium, pamene magalamu 100 a tchizi okhwima ali ndi 848 mg.
Zoti muphatikize nazo
Tchizi ndi chakudya chomwe chimapereka mwayi wambiri powonjezera maphikidwe ndi mbale. Zimaphatikiza zonse zotsekemera komanso zamchere. Sara Martínez watisiyira zitsanzo kuti tiphatikize: "Tikhoza, ngati chotsekemera, kupanga toast ya mkate wokhala ndi theka-ochiritsidwa kapena tchizi watsopano ndi kupanikizana kapena quince; kapena ngati musankha mchere: chofufumitsa cha mkate ndi avocado ndi tchizi watsopano. Ndipo ngakhale, mkaka wokometsera ndi supuni ya tiyi ya nut cream.
Komanso, chifukwa cha kuchuluka kwa kashiamu m'zakudyazi komanso kukhala ndi sodium yambiri, tiyeneranso kukhala nazo samalani poziphatikiza. Katswiri wa zakudya akufotokoza kuti zakudya zokhala ndi kashiamu zambiri "zimapikisana" ndi zomwe zimakhala ndi iron panthawi ya metabolism. Pachifukwachi, akufotokoza kuti, mwachitsanzo, munthu wodwala matenda osteoporosis ayenera kupewa kudya zakudya zomwe zimakhala ndi gawo lalikulu pazakudya zomwezo. Momwemonso, imalimbikitsa kuti anthu omwe ali ndi matenda oopsa, osunga madzimadzi kapena kulephera kwa impso apewe kudya tchizi tating'onoting'ono komanso ochiritsidwa chifukwa cha kuchuluka kwawo kwa sodium.