Zimbalwa izinto ezenza izinhliziyo zethu (kanye nezisu) zicule ngendlela efanayo ushizi . Nakuba kungumthombo omkhulu we-calcium kanye amaprotheni , izinhlobo ezithile zingaba phezulu kakhulu kumafutha agcwele, i-sodium ne-cholesterol. I I-American Heart Association incoma ukuthi abantu abadala bathole ukudla okubili kuya kokuthathu ngosuku kwemikhiqizo yobisi engenawo amafutha noma amafutha aphansi (okungcono lawo angabi ngaphezu kwamagremu angu-3 wamafutha kanye namagremu angu-2 wamafutha agcwele iwunsi ngayinye). Ngakho, lokho ushizi ukwenza ukusika? Qhubeka ufunde ukuze uthole.
Izinzuzo Zezempilo Zokudla Ushizi
Uyazi kakade ukuthi ushizi ungumthombo omkhulu we-calcium namaprotheni, ngoba wenziwa ngobisi. Kepha ukudla okunethezekile okuyi-quintessential nakho kunenqwaba yezinye izinto ezifihliwe:
- Ucwaningo ku I-British Journal of Nutrition ithole ukuthi ukudla ama-ounces amabili kashizi ngosuku kungehlisa ingozi yesifo senhliziyo ngamaphesenti angu-18. Ngaphezu kwalokho, ukudla ngisho nengxenye ye-ounce ngosuku kunganciphisa ingozi yakho yokushaywa unhlangothi ngamaphesenti angu-13. Abacwaningi babhale le datha kuze kufike kuvithamini namaminerali kashizi, ane-potassium, i-magnesium, ivithamini B-12 ne-riboflavin.
- Ushizi unganciphisa nengozi yakho yokuthola isifo sikashukela sohlobo 2, ngokusho kwe- I-American Journal of Clinical Nutrition . Lokhu kungenxa yamafutha ayo agcwele amaketanga amafushane kanye nokuqukethwe kwe-calcium, okwandisa ukukhiqizwa kwe-insulin.
- Ushizi ungumthombo omkhulu wamavithamini A no-B-12 kanye ne-phosphorus, kusho i- Isikole saseHarvard Sezempilo Yomphakathi .
- Ushizi owenziwe ngobisi lwezilwane ezifunzwa utshani ezingamaphesenti ayi-100 (kungaba imvu, inkomo noma imbuzi) ungowokudla okuphezulu kakhulu futhi uvame ukuba nokuningi. i-omega-3 fatty acids kanye ne-vitamin K-2 .
- Ushizi ungase usize nasekuvikeleni amazinyo akho emigodini, kusho a Isi-Danish I-Karger funda . Ekupheleni kocwaningo lweminyaka emithathu, abacwaningi bathola ukuthi izingane eziningi zahlala zingenayo imigodi lapho zinezinga elingaphezu kwesilinganiso sobisi kunalezo ezidla ngaphansi kwesilinganiso esimaphakathi.
- Ushizi kuye kwabonakala futhi kusiza ekwehleni kwesisindo somzimba, ukwehlisa umfutho wegazi, ukuvimbela ukukhumuzeka kwamathambo nokunciphisa ingozi yabesifazane abakhulelwe yokuba ne-preeclampsia.
Nakuba ingaba namafutha amaningi nesodium, kunenqwaba yoshizi ohlangothini oluthambile oluyingxenye elinganayo enambithekayo futhi enomsoco. Nokho, siyakweseka ukusetshenziswa kwanoma yimuphi ushizi ojatshulelwa ngokusesilinganisweni. Nazi eziyisishiyagalolunye zezintandokazi zethu.
Izithombe zeLauriPatterson/Getty1. I-Cottage Cheese
Musa ukuyishaya: Kuyinto yokuya ukudla okulula okunempilo ngesizathu. Ingxenye yenkomishi ye-cottage cheese inamagremu angu-13 amaprotheni, amagremu angu-5 wamafutha (ama-2 kuphela awo agcwele) kanye namaphesenti angu-9 e-calcium yakho yansuku zonke. Futhi ungakhetha ushizi we-cottage shizi onganamafutha, uma ufuna ukonga amanye ama-calories angu-30 ngokuphakela ngakunye. Ububi kuphela? Zombili lezi zinhlobo ziphezulu ku-sodium, equkethe amaphesenti angu-17 okudla kwakho kwansuku zonke. Kodwa uma kuqhathaniswa nezinye izishizi, lokho kuyalawuleka ngokuphelele, ikakhulukazi uma ukusebenzisela ukudla okunempilo ngenye indlela. Zama i-cottage shizi ku-toast, ne-fresh izithelo noma ihlanganiswe ne-oatmeal.
Indlela Yokukugcina: Ngenxa yomswakama ophezulu, i-cottage shizi kufanele ihlale ifakwe esiqandisini ukuvimbela ukukhula kwamagciwane.
Yisebenzise: I-Sourdough ne-Whipped Cottage Cheese kanye ne-Raspberry Chia Jam
Izithombe ze-Eugene Mymrin/Getty2. URicotta
Umthetho oqinile wesithupha wukugwema izinto ezibhalwe ukuthi imikhiqizo kashizi, ecutshungulwa ngezithako zokwenziwa namafutha e-hydrogenated. Ushizi wemvelo, njenge-ricotta, awunawo lawa mafutha angeziwe. I-ricotta yobisi lonke izokubiza cishe ama-calories angu-215 enkomishini eyodwa, kanye namagremu angu-16 wamafutha (ayi-10 awo agcwele), amagremu angu-14 amaprotheni kanye nengxenye yesine ye-calcium enconywa nsuku zonke. Ngakho-ke, uma uthenga ucabanga ngezempilo, hamba i-ricotta ye-part-skim; izokongela amagremu angu-6 amafutha esewonke kanye nama-calories angu-45. I-Skim ricotta inesibalo se-calcium esiphezulu nakakhulu futhi izokuxhumanisa namaphesenti angu-34 enani lakho lansuku zonke elinconyiwe ekunikezeni okukodwa. Futhi, i-ricotta iguquguquka ngokwanele ukugqoka ithosi , amaqanda athosiwe noma isaladi , kodwa akukho lutho oludlula i-ricotta-kiss i-pasta isitsha.
Indlela Yokukugcina: Njenge-cottage shizi, i-ricotta inomswakama ophezulu, ngakho kufanele igcinwe njalo efrijini.
Yisebenzise: Isaladi, i-Artichoke ne-Ricotta Pasta Salad
Izithombe ze-Westend61/Getty3. I-Mozzarella
Ushizi omusha uvame ukuba ngaphansi ku-sodium ngoba awudingi ukuguga kakhulu njengoshizi oqinile. I-ounce ye-mozzarella entsha (uhlobo olumanzi oluvame ukuyibona ezincekwini noma emabholeni esitolo segrosa) iqukethe kuphela amakholori angu-84, amagremu angu-6 wamafutha, amagremu angu-4 wamafutha agcwele kanye namagremu angu-6 wamaprotheni. Ayinayo i-calcium ephezulu kakhulu ngamaphesenti angu-14 okudla okunconyiwe kwansuku zonke, kodwa izimfanelo zayo ezithambile zenza lokho. (BTW, ushizi oluhlaza okwesibhakabhaka iphakathi koshizi abane-calcium eningi kakhulu, kodwa futhi inama-kilojoule namafutha amaningi.) I-mozzarella egayiwe yekota yenkomishi inezinombolo ezifanayo nje nezintsha, kodwa ungazigcinela amafutha nama-calories ngokuthenga ukudla. i-part-skim noma i-mozzarella enamafutha ancishisiwe.
Indlela Yokukugcina: I-mozz entsha izogcinwa kahle kakhulu esiqandisini esitsheni samanzi abandayo. Izohlala isikhathi eside uma ushintsha amanzi nsuku zonke.
Yisebenzise: I-Pan Con Tomate ne-Mozzarella Bhaka
U-Adél Békefi / Getty Izithombe4. I-Feta
Ukudla kwaseMedithera bekungeke kuphelele ngaphandle kokuwohloka okumbalwa koshizi odume kakhulu eGreece. Ngokwesiko, i-feta iwushizi we-curd ogayiwe (yingakho unosawoti omningi futhi unomsoco) owenziwe ngobisi lwezimvu kodwa futhi ungathola ukuhlukahluka kobisi lwembuzi noma lwenkomo esuphamakethe. Inekhalori ephansi kakhulu uma iqhathaniswa nezinye izishizi ezinamakhalori angama-75 i-ounce ngayinye. Kodwa-ke, iphansi ngamaprotheni kune-mozz enamagremu angu-4 kuphela ngokuphakela futhi ilingana namafutha ne-calcium. Sithanda i-feta phezu kwesaladi, ku-a deli board eduze kweminqumo ethile noma endaweni eyosiwe enamanzi ibhega .
Indlela Yokukugcina: Ukugcina i-feta evuthululwe ngaphambili, vele uyigcine esiqandisini. Ukugcina ibhlokhi i-feta noma i-feta ku-brine noma oketshezini, kubalulekile ukuyigcina imanzi ukuze ingomi. Gcina i-feta esitsheni esingangeni moya ku-brine yayo, noma yenza amanzi akho ngamanzi nosawoti uma ipakishwe yomile.
Yisebenzise: I-Feta ebhakwe nge-Dill, i-Caper Berries kanye ne-Citrus
Tim UR/Getty Izithombe5. ESwitzerland
Ideli yakho ama sandwich umngane omkhulu kanye nenketho ye-ooey-gooey i-fondue . Lo shizi othambile owenziwe ngobisi lwenkomo unamantongomane futhi awumnandi ngendlela engaqondakali. Yiqiniso, iSwitzerland idume ngezimbobo zayo zokusayina (amehlo, uma ufisa), okuwumphumela we-carbon dioxide ekhishwa ngesikhathi sokuvuthwa. Ngenxa yokuthi iwushizi oqinile, iphakeme kancane kumafutha namaprotheni kunoshizi omusha osohlwini lwethu: Ekuphakeni kwe-ounce eyodwa, amawashi aseSwitzerland athola amakhalori angu-108, amagremu angu-8 wamafutha (ama-5 agcwele), amagremu angu-8 wamaprotheni kanye Amaphesenti angu-22 we-calcium yakho yansuku zonke. Amazinyo namathambo akho azokubonga.
Indlela Yokukugcina: Nakuba kungadingeki ngokuphelele ukugcina ushizi wase-Swiss efrijini, isiqandisi ngokungangabazeki sizokwengeza isikhathi saso seshalofu. Ukugcina, bopha i-Swiss ngesikhumba noma ephepheni le-wax, bese uyimboza ngepulasitiki.
Yisebenzise: I-Gruyère ne-Swiss Fondue
I-AlexPro9500/Getty Izithombe6. I-Provolone
Lokhu IsiNtaliyane i-pick ushizi odonsiwe owenziwe ngobisi lwenkomo olunamafutha agcwele, nakuba ungase uthole i-provolone ekhanyayo esitolo segrosa yangakini. Ngokokudla okunomsoco, ifana kakhulu ne-Swiss kodwa ngegremu eyodwa encane yeprotheyini nge-ounce futhi cishe ama-calories angu-10 ambalwa. Ilungele ukugcwalisa I-pizza futhi iyisigcwalisi esihle samasemishi, ukugoqa kanye nezitsha ze-antipasto. I-Provolone indala okungenani izinyanga ezine ngaphambi kokuthi ifike emashalofini, ngakho-ke igcwele usawoti omningi kunoshizi abaningi abasha nabathambile. I-ounce eyodwa inamaphesenti angu-10 e-sodium yakho yansuku zonke (kanti i-Swiss ine-1 kuphela).
Indlela Yokukugcina: NjengeSwitzerland, i-provolone izohlala isikhathi eside kakhulu isongwe kuzo zombili izikhumba noma iphepha le-wax nokugoqa kwepulasitiki. Njengoba iwumswakama ophansi, ushizi oqinile, awudingi ukupholiswa, nakuba isiqandisi sizogcina ukuthungwa kanye nokunambitheka kwayo isikhathi eside.
Yisebenzise: I-Cheater's White Pizza ne-Béchamel Sauce
Izithombe ze-MEDITERRANEAN/Getty7. I-Parmesan
Kungakhathaliseki ukuthi udla i-ounce yebhlokhi i-Parmesan njengokudla okulula noma ufafaza ikota yenkomishi ye-Parm egayiwe phezu kwemifino, ngeke wenze iphutha. Le topper enosawoti idingeka ngokuyisisekelo kuzo zonke izitsha ze-pasta, i-pizza kanye nesaladi likaKhesari, futhi igcwalisa amasoso ane-acidic noma acebile kahle ngepunch kasawoti kanye ne-tang. Ushizi wobisi lwenkomo oluqinile, i-Parmesan inosawoti omningi ngokuphawulekayo kunezinye izinto esizikhethayo kumaphesenti angu-16 e-sodium yakho yansuku zonke ngokuphakelwa, kanye namagremu angu-7 wamafutha. Ngakolunye uhlangothi, inamagremu angu-10 amaprotheni kanye nama-calories angu-112 kuphela i-ounce. Ngakho-ke, uma nje unamathela esilinganisweni esinconywayo (futhi ngezikhathi ezithile kuphela uhambe i-ham), asikho isidingo sokuyithuthumela.
Indlela Yokukugcina: Yibophe ngokuqinile ngesikhumba noma ephepheni le-wax, bese uyigoqa ngepulasitiki noma i-aluminium foil. Lokhu kuvimbela ukuchayeka komoya, okungashintsha umbala kashizi futhi kushube uqweqwe.
Yisebenzise: Isaladi ye-Zucchini nge-Lemon ne-Parmesan
eravau/Getty Izithombe8. I-Cheddar Encishisiwe-Amafutha
Ushizi wamafutha ancishisiwe, nawo abhalwe ukuthi alula noma anamafutha aphansi, enziwa ngobisi oluyinxenye ye-skim, okukusindisa eminyangweni yamafutha nekhalori. Ziyindlela enhle yokulungisa ushizi wakho ngaphandle kokulahla ukudla kwakho okuvamile ngefasitela—inqobo nje uma zingekho izithako eziyinqaba, amafutha noma usawoti owengeziwe, amanothi. Umtholampilo waseCleveland . Ngamafuphi, i-cheddar i-bae. Kodwa uhlobo oluvamile lunamafutha amaningi (sikhuluma ngamaphesenti angu-27 wamafutha akho agcwele nsuku zonke kanye namagremu angu-10 engqikithi yamafutha ngokuphakela ngakunye). Kunalokho bheka inguqulo elula futhi ubheka ama-calories angu-88, amagremu angu-6 wamafutha, amagremu angu-8 wamaprotheni namaphesenti angu-22 e-calcium yakho yansuku zonke ngocezu olulodwa lwe-ounce. I-Cheddar iyamangalisa emaqandeni, amabhega kanye nawo wonke amasemishi asemhlabeni—kodwa okugqamayo ngomsebenzi ebhukwini lethu yilapho igqama khona. i-macaroni noshizi .
Indlela Yokukugcina: Gcoba ushizi ngesikhumba noma ephepheni le-wax, bese ugoqa ngepulasitiki. Ukusebenzisa iphepha ungqimba lokuqala kuvumela ushizi ukuthi uphefumule, kuyilapho ipulasitiki eboshwe ngokuqinile ingakhuthaza umswakama oholela kumagciwane.
Yisebenzise: I-One Pot Mac noshizi
Izithombe ze-Halfdark/Getty9. Ushizi Wembuzi
Ubuwazi ukuthi abanye abantu banesikhathi esilula sokugaya ubisi lwembuzi kunolwenkomo? Lokho kungenxa yokuthi ngaphansi kwe-lactose . Le nombolo enosawoti, engaphezu kwe-tangy ingenza okungaphezulu kakhulu kwesaladi (nakuba kungekho lutho oluhambisana nama-cranberries omisiwe, ama-pecans, isipinashi kanye ne-vinaigrette yemephu engcono kunalo mfana). Ama-pasta anokhilimu awanangqondo, njengama-burgers kanye ne-jam-slathered isinkwa . Ungakwazi futhi ukubhaka noma ukuthosa izindondo noma amabhola kashizi wezimbuzi, uma uhahela ukudla okunethezekile. Ngokwesilinganiso, ilingana ne-feta kanye negremu eyengeziwe yephrotheni ngewunsi ngayinye (amagremu angu-5 isiyonke). Ingakwazi ukuzibamba nakho konke okunye esikukhethayo, ngenxa yamagremu angu-6 aphelele wamafutha kanye nephesenti le-sodium ephansi. Okuwukuphela kwe-con: Ushizi wezimbuzi awunayo i-calcium eningi njengamanye ushizi, ukuhlinzeka kuphela ngamaphesenti angu-4 kuya kwangu-8 walokho okufanele ukudle ngosuku.
Indlela Yokukugcina: Uma ithambile noma icishe ithambile, gcina ushizi wembuzi esitsheni esingangenisi umoya esiqandisini. Uma kungushizi wembuzi oqinile, uwubophe ngesikhumba noma ngephepha le-wax kuqala, bese ufaka i-foil noma ukugoqa ngepulasitiki.
Yisebenzise: I-Goat Cheese Pasta neSipinashi kanye ne-Artichokes
OKUhlobene: Sinombuzo Obaluleke Kakhulu: Ungakwazi Yini Ukufriza Ushizi?
