Emma Miller
Enwere ọtụtụ ụdị cheese dị mma nke nwere ike inye gị vitamin na mineral ndị dị mkpa.
Chiiz nwere ike ịbụ akụkụ nke nri dị mma. Ma ụfọdụ chiiz, dị ka nke a na-achọta n'ime ite, nwere sodium na ihe ndị na-echekwa ihe na-edozi ma nwee ezigbo nri dị mma dị ka protein.
Enwere ọtụtụ cheese dị mma nke nwere ike inye gị vitamin na mineral ndị ị chọrọ maka nri ziri ezi ma dịkwa ụtọ.
Liz Weinandy na-ekwu, "Ebe ọ bụ na ọtụtụ chiiz nwere abụba juru eju na nke a nwere ike ịbawanye ọkwa nke cholesterol ọjọọ n'ahụ anyị, anyị na-akwadokarị ka ịbelata chiiz na ihe dị ka gram 30 kwa ụbọchị."
cheese mozzarella dị obere
Chiiz mozzarella nke nwere obere abụba dị obere na abụba juru eju na sodium karịa ọtụtụ ụdị chiiz ndị ọzọ, yana ihe dị ka gram 2.9 nke abụba juru eju na miligram 175 nke sodium kwa otu ounce, Weinandy na-ekwu. N'iji ya tụnyere, cheese ọzọ dị nro nwere gram 4.9 nke abụba juru eju, ihe fọrọ nke nta ka ọ bụrụ okpukpu abụọ.
Na mgbakwunye, mozzarella dị nro, dị nro na ekpomeekpo, yana ọtụtụ ihe,” ka Kathy Siegel, onye ndụmọdụ gbasara nri na onye dere akwụkwọ nri nri ọcha anaghị eri anụ.
30 grams nke cheese mozzarella na-enweghị abụba nwere:
- Kalori: 72
- Protein: 6,9 g
- sodium: 175 milligrams
- Carbohydrates: gram 0.8
- abụba juru eju: gram 2.9
- Calcium: 222 milligrams
Feta chiiz
Dị ka Weinandi si kwuo, a na-eme chiiz feta site na ewu ma ọ bụ mmiri ara ehi atụrụ. Nke a bara uru maka ndị nwere nnabata lactose n'ihi na feta enweghị casein, protein bụ isi na mmiri ara ehi nke ndị na-anabata lactose enweghị ike ịgbari ngwa ngwa.
Na mgbakwunye, Siegel na-ekwu na feta bara ụba na ịnweta phosphorus, nke bara uru maka ahụike na ike nke ọkpụkpụ na ezé. Otu ounce feta nwere 95.5 mg nke phosphorus, nke bụ ihe dịka 15% nke uru nri gị kwa ụbọchị.
30 grams nke cheese feta nwere:
- Kalori: 75,1
- Protein: 4.0 gram
- sodium: 323 milligrams
- Carbohydrates: gram 1.1
- abụba juru eju: gram 3.77
- Calcium: 140 milligrams
Ala-abụba obi chiiz
Dị ka Weinandi si kwuo, ọ bụ ezie na cheese adịghị ọgaranya na calcium dị ka ụfọdụ cheese ndị ọzọ, ọ bụ ezigbo isi iyi nke protein. Nke a nwere ike ịba uru maka ndị anaghị eri anụ na-enwetaghị protein sitere na isi mmalite ndị ọzọ, dịka anụ.
Dị ka Vainandi si kwuo, ịhọrọ nhọrọ dị obere abụba ka mma ma ọ bụrụ na ị na-ekiri ibu gị ma na-agbaso nri na-edozi obi.
Na mgbakwunye, ị nwere ike ịgwakọta cheese ụlọ ngwa ngwa ma tinye ya na nri ndị ọzọ iji mee ka ọkwa protein dịkwuo elu. Weinandi na-ekwu na ị nwere ike ịgbakwunye cheese ụlọ na smoothies, pancakes, ma ọ bụ muffins.
Nri gram 100 (ihe dị ka ½ iko) nke chiiz ụlọ nwere obere abụba nwere:
- Kalori: 80
- Protein: 11,5 g
- sodium: 407 milligrams
- Carbohydrates: gram 5.3
- abụba juru eju: gram 0.44
- Calcium: 80 milligrams
Ewu cheese
Dị ka Siegel si kwuo, cheese cheese bụ cheese dị nro nke nwere ekpomeekpo dị nro na nke na-anọpụ iche nke na-aga nke ọma na nri dị ụtọ ma dị ụtọ. Na mgbakwunye, ọ na-ekwu na mmiri ara ewu nwere obere lactose karịa mmiri ara ehi, ya mere ọ ka mma ịnabata ndị nwere lactose anabataghị ya.
30 grams nke cheese nwere:
- Kalori: 80,1
- Protein: 4 gram
- sodium: 75 milligrams
- Carbohydrates: gram 4
- abụba juru eju: gram 3.5
- Calcium: 19.9 milligrams
Chiiz Ricotta
A na-eme cheese Ricotta site na protein whey, nke nwere amino acid nke bara uru maka ahụ ike na uto.
Siegel na-ekwu, sị: "A na-eme Ricotta site na mmiri ara ehi na-ekpo ọkụ iji kewaa curd na whey, na-emeghachikwa whey ahụ iji mee cheese na-egbuke egbuke," ka Siegel na-ekwu.
Nri 100-gram nke cheese ricotta nwere:
- Kalori: 97
- Protein: 11.29 gram
- sodium: 242 milligrams
- Carbohydrates: gram 4.84
- abụba juru eju: gram 3.23
- Calcium: 161 milligrams
Switzerland chiiz
Dị ka Siegel si kwuo, ma e jiri ya tụnyere cheese ndị ọzọ, cheese Switzerland nwere obere sodium, na-eme ka ọ bụrụ nhọrọ dị mma maka ndị nwere sodium dị ala, ọbara mgbali elu, ma ọ bụ ndị nwere ọrịa obi na-ekiri ihe oriri sodium ha. Dị ka FDA si kwuo, ndị okenye kwesịrị ịmachi oriri sodium ha na-erughị 2,300 mg kwa ụbọchị.
30 grams nke cheese Switzerland nwere:
- Kalori: 110
- Protein: 9 gram
- sodium: 45.1 milligrams
- Carbohydrates: gram 0
- abụba juru eju: 5 gram
- Calcium: 300 milligrams
Cheddar chiiz
Dị ka Siegel si kwuo, cheddar na-abụkarị agadi. Nke a dị mma maka ndị na-enwe mmetụta nke lactose, ebe ọ bụ na ogologo oge, cheese na-eme agadi, otú ahụ ka a na-agbaji lactose fọdụrụnụ.
Na mgbakwunye, cheddar bara ụba na calcium, yana ihe dị ka 15% nke uru a na-eri kwa ụbọchị n'ime otu ounce. Calcium dị mkpa maka ahụike ọkpụkpụ.
30 grams nke cheese cheddar nwere:
- Kalori: 120
- Protein: 7 gram
- sodium: 190 milligrams
- Carbohydrates: gram 0
- abụba juru eju: gram 6
- Calcium: 200 milligrams
Gouda cheese
Gouda siri ike, agadi, ma nwee ekpomeekpo na-atọ ụtọ. Dị ka Siegel si kwuo, a na-emekarị ya site na mmiri ara ehi na-enweghị pasteured, nke pụtara na ọ dị elu na probiotics.
Probiotics bụ ụdị nje bacteria "dị mma" nke nwere ike ịkwalite ahụike eriri afọ site n'ịhazi nje bacteria dị mma na nke na-adịghị mma na eriri afọ, nke nwere ike.
30 grams nke Gouda cheese nwere:
- Kalori: 101
- Protein: 7.06 gram
- sodium: 232 milligrams
- Carbohydrates: gram 0.63
- abụba juru eju: 5 gram
- Calcium: 198 milligrams
Chika Parmesan
Parmesan bụ cheese siri ike nke a na-ejikarị efere dị ka pasta eme ihe. A na-erikarị ya na obere akụkụ dị ka mgbakwunye nri.
Siegel na-ekwu na uru bụ isi nke Parmesan bụ na ọ bara ụba na calcium na protein. Tụkwasị na nke ahụ, obere cheese Parmesan na-enye ọtụtụ ihe ụtọ, ya mere ị na-eri calorie ole na ole maka ekpomeekpo niile ị nwetara, "Siegal na-ekwu.
Otu tablespoon nke cheese parmesan nwere:
- Kalori: 20
- Protein: 2 gram
- sodium: 55 milligrams
- Carbohydrates: gram 0
- abụba juru eju: gram 0.5
- Calcium: 60 milligrams
