Tsela ea ho kenyelletsa Cheese ka Bophelo bo Botle
Cheese ke lijo tseo batho ba bangata ba li jang tse phetseng hantle ba li lakatsang. Batho ba bang ba kenyelletsa chisi ho salate, ba bang ba e lata ka sandwich 'me ba bang ba thabela feela chisi. Ho sa tsotellehe hore na, cheese e fana ka tatso e monate eo bongata ba rona re e fumanang e khotsofatsang. Empa lik'halori tsa cheese li ka eketsa ka potlako. Liqeto tse ling tsa cheese li molemo ho feta tse ling.
Litaba tsa Calories le Nutrition
| Linnete tsa Suese tsa phepo e nepahetseng | |
|---|---|
| Ho Sebeletsa Karolo ea 1 selae (1 oz) (28 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 106 | |
| Li-calories tse tsoang ho Fat 70 | |
| Kakaretso ea Fat 7.8g | 12% |
| Fat Satated Fat 5g | 25% |
| Polyunsaturated Fat 0.3g | |
| Monatsaturated Fat 2g | |
| Cholesterol 26mg | 9% |
| Sodium ea 54mg | 2% |
| Potasiamo 21.56mg | 1% |
| Li-carbohydrate 1.5g | 1% |
| Fiber Diet 0g | 0% |
| Litlhapi 0.4g | |
| Protheine 7.5g | |
| Vithamine A 5% · Vithamine C 0% | |
| Calcium 22% · Iron 0% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Haeba u moratuoa oa cheese, joale ho na le litaba tse monate bakeng sa hau. Hase tsohle tsa cheese tse mpe bakeng sa lijo tsa hau. Ha e le hantle, ho na le litsela tse ngata tsa ho kenyelletsa chisi ka tahlehelo ea boima ba 'mele kapa moralo oa tlhokomelo ea boima ba' mele . U hloka feela ho ela hloko seo u se rekang le hore na u ja lijo tse kae.
E 'ngoe ea lik'halori tse tlaase ka ho fetisisa ke khanya ea mozzarella. Mochini o mong oa mozzarella o sebelisoang o le mong o fana ka lik'hilojule tse 86 feela, ligrama tse 7 tsa protheine le ligrama tse 6 tsa mafura. Mafura ana a tlase, khalori e tlase e hlahisa kapa e arotsoe, e bonolo ho e sebelisa lirepepe mme e qhibiliha hantle. Ba bangata ba dieters ba bohlale ba boetse ba boloka likoti tsa mozzarella ka sehatsetsing e le hore ba tle ba e-na le protheine ea potlako e potlakileng ea ho ea ha litakatso li otla.
Parmesan ke e 'ngoe e tloaelehileng ea chisi har'a batho ba phetseng hantle. Ponopo e le 'ngoe ea cheese ea Parmesan e hlahisitsoeng (ho tloha ka thata) e fana ka lik'hilojule tse 20 le ligrama tse 2 tsa protheine. Le hobane Parmesan e na le tatso e matla, ho bonolo ho e sebelisa ka tlaase ho sejana seo u se ratang.
Ounce e le 'ngoe e sebelisoang ke chisi ea Switzerland e fana ka lik'hilojule tse fetang 100 le ka tlase ho ligrama tse 8 tsa mafura. Mefuta e meng e tloaelehileng ea li-cheese e na le khalori e lekaneng le le leng, ho latela dintlha tsa USDA.
- Cheddar cheese e sa sebetseng e fana ka lik'hilojule tse 114, ligrama tse 7 tsa protheine le ligrama tse 9 tsa mafura.
- Cheese e le 'mala e le' ngoe e le 'ngoe e fana ka lik'hilojule tse 100, ligrama tse 6 tsa protheine le ligrama tse 8 tsa mafura
- Cheese e sa sebetseng ea Amerika (e sa sebelisoang le e sebelisoang) e fana ka lik'hilojule tse 94, ligrama tse 5 tsa protheine le ligrama tse 7 tsa mafura. Empa lik'hilojule tsa Cheese tsa Amerika li ka ba tse makatsang ho bala. Li-cheese tse ngata "li-singles" li ka tlaase ho o le mong 'me li ka' na tsa fana ka lik'hilojule tse 71.
Mefuta e sa hloekang ea Cheese
Lik'hilojule tsa lijo le phepo e mpe haholo ho lihlahisoa tse sebetsanoang haholo. Hobane'ng? Hobane hangata li na le lisebelisoa tse seng kae tse phetseng hantle joaloka oli le li-fillers tse ling ho matlafatsa litlolo le tatso.
- Li-singles tsa li-cheese. Linaha tse ngata tse entsoeng ka bomong, tse entsoeng ka Maamerika ha li hlile li le chisi, empa lihlahisoa tse kang cheese tse nang le oli le lisebelisoa tse ling.
- Cheese spray. Cheese e kenang ka kaneng ke karolo feela ea chisi. Haeba u sheba li-label tse ling tsa li-canned tseo u li ratang, u tla bona hore li na le oli le lihlahisoa tse ling.
- Cheese dips. Lihlahisoa tse ngata tse entsoeng ka jese li entsoe ka ho kopanya chisi le lintho tse ling tse kang oli le mafura a maiketsetso ho etsa hore li be monate le tse monate.
Melemo ea Bophelo le Litlhapi tsa Cheese
Le hoja cheese e fana ka mafura a mangata, ha u ja lihlahisoa tsa lebese, joaloka cheese, u fumana melemo e itseng ea bophelo bo botle. Cheese e fana ka liprotheine le mafura ho ntlafatsa satiety kapa boikutlo ba botlalo le khotsofalo eo ue fumanang ka mor'a ho ja.
Ho phaella moo, joaloka lihlahisoa tse ngata tsa lebese, cheese ea sebele ke mohloli o motle oa khalsiamo. Masapo a hao a hloka khalsiamo hore a lule a phetse hantle. Calcium e ka boela ea tlatsetsa ho pelo e phetseng hantle le mesifa e matla.
Liphuputso tse ling li bontšitse hore ho ja chisi ho ka 'na ha e-ba molemo ho boloka litekanyetso tsa k'holeseterole tse phetseng hantle. Leha ho le joalo, litsebi tse ngata tsa bophelo bo botle li ntse li khothalletsa hore u fokotse lijo tsa hau tse ngata tse nonneng. Cheese ke mohloli oa mafura a mangata.
Qetellong, haeba o shebeletse sesebedisi sa hau sa di-sodium, etsa bonnete ba hore o sheba lengolo la nete la phepo bakeng sa chisi pele o reka. Mefuta e sa tšoaneng ea chisi, e kang cottage chisi kapa feta, e ka fana ka sodium e fetang eo u e hlokang.
Li-calories tsa Cheese le Tahlehelo ea Boima
Ho etsa bonnete ba hore o boloka lik'hilojule tsa hau tsa cheese li laola, ho molemo ho tseba hore cheese e le 'ngoe e na le ounce e le' ngoe. Ke hoo e ka bang sekhahla se le seng se tšesaane kapa likotoana tse peli tse nyane, hoo e batlang e le boholo ba litoeba. Ho bonolo hore u itšepe ho feta tee feela ea chisi, kahoo haeba u bala lik'hilojule kapa mafura, etsa bonnete ba hore u lekanya chelete eo ue jang le ho bala tlhahiso e nepahetseng ea phepo e nepahetseng bakeng sa boholo ba karolo ea hau.
'Me u lokela ho ntse u hopola lik'halori haeba u reka khalori e tlase kapa e tlaase mafura. Le hoja dieters e meng e thabela tatso le litlhahiso tsa lihlahisoa tsena, ha li lule li qhibiliha hantle kapa li fana ka mokhoa o ts'oanang hantle oa mafura. Haeba o ja di-calorie tse ngata tse fokolang ka boiteko ba ho khotsofatsa litakatso tsa hau u ka 'na ua qetella u ja mafura le lik'halori tse ngata.
'Me qetellong, e-ba bohlale ka tsela eo u jang chisi ka eona. Ka linako tse ling, hase lik'halori tsa cheese tse senyang lijo tsa hau, empa ke tsa veine, li-crackers kapa bohobe boo u bo jang le cheese. Haeba u rata chisi, nahana ka ho li kopanya ka selae sa litholoana tse ncha, ho boloka moralo oa tahlehelo ea hao ea boima.
Cheese Recipes
Haeba u se u rata li-cheese, leka leha e le efe ea lipepe tsena ho boloka chisi ka lijo tsa hau tse nepahetseng
- Mac le Lijo tsa Cook tse futsanehileng haholo
- Easy Cheesy Supersized Macaroni le Cheese
Thabela lijo tsa hau tse monate le meroho le litholoana tse ncha ho etsa hore li be le phepo e nepahetseng.
Lentsoe le Tsoang ho
Hobane ke mohloli oa mafura a mangata, Mokhatlo oa Mookameli oa American Heart Association o hlokometse karolo ea cheese ka pelo e phelisang hantle. Ba kgothaletsa hore Maamerika a fokotsa ho ja ha bona mafura kaofela a tletseng, ho kenyelletsa le chisi. Ha e le hantle, ba bangata ba rona re se re ntse re ja haholo. Haeba u khetha ho eketsa chisi ho lijo tsa hau, e je ka tekanyo. Hape nahana ka ho khetha mafura a phetseng hantle ha ho khoneha ho boloka lijo tsa hau, pelo ea hao ea bophelo bo botle, le sefahleho sa hau ka tsela.
> Mehloli:
> Goede de, Geleijnse J., et al Phello ea lijo tse sebelisoang ka lipilisi tsa mali: Tlhahlobo e hlophisitsoeng le tlhahlobo ea liteko tse laoloang ka linako tse ling. Litlhahlobo tsa phepo e nepahetseng. 2015; 73 (5): 259-75.
> Mekhatlo ea Sechaba ea Bophelo. Ho ja hantle, lihlopha tsa phapanyetsano ea lijo.
> Nilsen R, Høstmark AT, Haug A. Phello ea ho ja lijo tse ngata tsa k'holeseterole le lefu la metsolic: Liphetho tsa tlhahlobo ea randomese. 2015; 59.
> Thorning T, Razian F., le al Diets tse nang le mafura a mafura a mangata, nama e mafura a mangata, kapa lik'habohaedreite tsa 'mele maemong a kotsi a lefu la pelo ho basali ba feteletseng ka morao-rao: Tlhahlobo ea crossover e sa tloaelehang. Koranta ea Amerika ea phepo ea phekolo ea meriana. 2015; 102 (3): 573-81.