Best and Worst Cheese Choices
Kana iwe usingafungi sandwich kana pasta yakakwana pasina cheese, hausi wega. Kunyange zvazvo inonaka, tese ndiyo inowedzera zvokudya zvinobudisa mafuta akazara maAmerica, maererano neNational Cancer Institute. Asi kwete cheese yose yakafanana. Paunenge uine cholesterol-kuderedza kudya, iwe unogona kuita sarudzo kubva kune iyo yakaderera mumafuta akazara uye cholesterol.
Ona kuti ungashandisa sei chezi muzvokudya zvako zvine utano usina kuwedzera mafuta uye makoriyori.
Ndezvipi Zvisikwa Zvakaderera Mufuta?
Kazhinji inoshandiswa nemhando dzechizi dzakadai se mozzarella, cheddar, Monterey Jack, bhuruu yebhuruu, provolone, uye Swiss zvose zvine mazana akafanana emafuta akazara, kubva pa7 kusvika ku7 magiramu ega. Mozzarella uye feta zviri pamucheto wakadzika wezinga kusvika kune mafuta akazara. Cheddar neSwitzerland cheese zvine zvishoma zvishoma zvemafuta. Funga nezvekusiyana uku paunosarudza kuti cheese inoshandisei pane sandwich.
Dzimwe mhando dzechizi, dzakadai sechikamu-skim ricotta cheese uye cottage cheese, ine kunyange zvishoma zvishoma mafuta akazara paanoshumira. Imwe kapu yekottage cheese ine ma gramu matanhatu emafuta akazara, asi imwe kapu ye shredded cheddar cheese inenge inenge magiramu 24 emafuta akazara. Kana iwe ukasarudza kushandiswa kwemafuta mashoma emidziyo iyi, mafuta ane mafuta akawanda anogona kuvharwa anenge hafu.
Cheese | Saturated Fat | Cholesterol |
Cream cheese | 5.7 | 29 |
Muenster cheese | 5.4 | 27 |
Cheddar cheese | 5.3 | 28 |
Mexican cheese (queso chihuahua) | 5.3 | 30 |
Blue cheese | 5.3 | 21 |
Swiss cheese | 5.2 | 26 |
American cheese (yakashandurwa) | 5.1 | 28 |
Provolone cheese | 4.8 | 20 |
Swiss cheese (yakashandurwa) | 4.5 | 24 |
Parmesan cheese (grated) | 4.4 | 24 |
Camembert cheese | 4.3 | 20 |
American cheese food (yakagadzirwa) | 4.3 | 28 |
Feta cheese | 4.2 | 25 |
American cheese spread (yakagadzirwa) | 3.8 | 16 |
Mozzarella, mukaka wose | 3.7 | 22 |
Neufchatel cheese | 3.6 | 21 |
Mozzarella, pasi pevhu, chikamu | 3.2 | 18 |
Ricotta, mukaka wose | 2.4 | 14 |
Ricotta, chikamu chemukaka | 1.4 | 9 |
Mozzarella cheese substitute | 1.1 | 0 |
Parmesan cheese topping, mafuta-asina | 0.9 | 6 |
Cottage cheese, yakagadzirwa | 0.5 | 5 |
Cottage cheese, pasi-mafuta, 2 muzana milkfat | 0.4 | 3 |
Cottage cheese, pasi-mafuta, 1 muzana milkfat | 0.2 | 1 |
Cottage cheese, nonfat | 0.0 | 2 |
American cheese, nonfat kana mafuta-asina | 0.0 | 7 |
Yakanakisisa uye Yakashata Chesees yeCholesterol
Kutarisa pane zvakanyorwa, kune cheeses iri pasi mucholesterol kunyange zvazvo iri muvhareji yemafuta akazara. Asi zvisarudzo zvakaderera ndezviya zvinogadzirwa nemukaka usina mafuta kana usina mafuta.
Low Cholesterol Cheese
- Chikamu-skim mozzarella cheese (18 mg cholesterol per ounce)
- Iko-mafuta (1 muzana) kottage cheese (1 mg cholesterol per ounce kana 8 mg pamukombe)
- Low-fat cheddar kana Colby cheese (6 mg cholesterol perunun)
- Mafuta asina mafuta (1 mg cholesterol pajiji)
Cheese kuRimit
- Mukaka wose ricotta cheese (14 mg cholesterol imwe kana 125 mg cholesterol pamukombe)
- Cheese ane 25 kusvika 27 mg cholesterol per ounce, kusanganisira cheddar, Swiss, feta, Muenster, uye America inogadzirwa chezi
Mazano anobatsira ekuwedzera Cheese kuKudya Kwako Kudya-Fat
Nenzira yakanaka, kune nzira dzamunogona kuderedza mafuta akazara uye makorikwi ezviyo zvechizi iwe unowedzera kudya. Edza mazano aya anobatsira kune avo varikudya-chengetesa-cholesterol:
- Cheese kushandiswa : Edza kushandura cottage cheese kana ricotta yepamusoro-mafuta chese mumakwenzi. Iwe ungaona kuti izvi zvinoshanda pamwe chete.
- Tsvaga mazai akakwana-mafuta ezvokudya zvako zvaunoda. Tarisa kuti uone kana chidimbu chemafuta chedu chaunofarira chiripo. Mhando dzakasiyana-siyana dzemafuta dzinonwisa zvakafanana uye dzine maitiro akafanana kune avo vakazara-mafuta. Zvisinei, iwe unofanira kugara uchitarisa kudya kwemafuta nokuda kwehutano kuitira kuti uve nechokwadi chokuti iwe hausi kuisa mafuta akawanda muzvokudya zvako.
- Shandisa vegan cheese substitute. Kana uri kutarisa mafuta ako kudya, edza mutsiva wechizi wakaitwa kubva kumiti yemichero, yakadai soyyy. Izvi zvinokonzera mazai asina mafuta akazara akazara mazai emakisi ane.
- Shandisa zvikamu zviduku. Kana iwe usingadi kubatsiridzira, iwe unogona kuderedza chiyero chako chekudya muchidyo. Somuenzaniso, pane kuisa zvitatu zveSwiss cheese mujecha rako, onai chikamu chimwe chete. Paunowedzera shredded cheese, shandisa kapu yekuyeresa kana spoon panzvimbo yeminwe yako uye ziso rinowedzera mari yacho. Tsvaga tsvina yakasarudzwa (yakabva kune vanoverengeka vezvokudya) inokubvumira kuti uwane chikamu chakakwana chechizi apo uchideredza mafuta ako.
- Nyanya kuwedzera tambo . Tsvaga nyuchi dzakaoma uye "nyuchi dzinokonzera" dzinonakidza. Iwe unogona kubata zvishoma zviduku zveParmesan kana kuti Asiago pane pasta yako kana kuti inoputika yakasvibirira chese pa saladhi kuti igutse cheese chido.
Shoko Rinobva
Iwe haufaniri kurega cheese zvachose pane cholesterol-kuderedza kana kuderedza mafuta, asi iwe uchafanira kusarudza nokuchenjera uye kuderedza zvikamu zvako. Iwe ungazviwana uchitarisisa zvakanyanya pungent uye zvinonaka zvekudya kuti unakidzwe sechinhu chinonyanya kubata zvishoma, asi zvisarudzo zvako zvezuva nezuva zvinosanganisira zvishoma mafuta.
Sources:
> USDA National Nutrient Database ye Standard Reference 28 Software v.3.7.1 2017-03-29. USDA. https://ndb.nal.usda.gov/ndb/nutrients/index.
> Whitney EN, Rolfes SR. Kunzwisisa Kudya . Stamford, CT: Cengage Kudzidza; 2016.