Hababka ugu fiican iyo kuwa ugu xun ee Cheese Choices
Haddii aadan u malayn in sandwich ama baastada ay dhameystiraan iyada oo aan jiis, aadan kali aheyn. Iyadoo ay dhadhan yihiin, jiiska waa meesha ugu sarreeya ee dufanka cufan ee Maraykanka, sida laga soo xigtay Machadka Kansarka Qaranka. Laakiin ma aha dhammaan jiiska waa isku mid. Markaad ku jirtid cunto-yareyn cunto-yareyn, waxaad samayn kartaa doorasho kuwa ka hooseeya dufanka buuxa iyo baruurta.
Fiiri sida aad u isticmaali karto farmaajo cuntadaada caafimaadka leh adiga oo aan ku darin dufan iyo kalooriyo dheeraad ah.
Waa maxay Caanaha ugu Yar ee Fataha?
Noocyada caadiga ah ee loo isticmaalo farmaajo sida mozzarella, cheddar, Monterey Jack, jiiska buluug, burin, iyo Swiss oo dhan waxaa ku jira xaddiyo isku mid ah oo dufan leh, laga bilaabo 3.7 ilaa 5.7 garaamkiiba. Mozzarella iyo feta waxay ku yaalaan dhammaadka hoose ee cabirka dufanka buuxa. Cheddar iyo jiiska Swiss waxaa ku jira qadar yar oo dufan ah. Ka feker khilaafyadan markaad go'aan ka gaartid jiis si aad u isticmaashid sanduuq.
Noocyo kale oo farmaajo ah, sida ricotta ricotta ricotta iyo farmaajo, waxay kaloo leeyihiin xaddiyo yar oo dufan buuxa ah oo loo adeego. Hal koob oo farmaajo ah waxaa ku jira 6 garaam oo dufan ah, halka hal koob oo farmaajo ceeddeed ah oo ku jira qiyaas ahaan 24 garaam oo dufan buuxa ah. Haddii aad dooneysid inaad dooratid noocyada dufan-dufan ee alaabtan, dufanka cufan ee cufan ayaa la gooyaa qiyaastii kala badh.
Cheese | Fatuurad la ruxay | Kolestarool |
Cheese jilicsan | 5.7 | 29 |
Cheese muenster | 5.4 | 27 |
Cheddar cheese | 5.3 | 28 |
Jiiska reer Mexico (queso chihuahua) | 5.3 | 30 |
Chiis buluug ah | 5.3 | 21 |
Jiiska Swiss | 5.2 | 26 |
Jiiska American (oo la shaqeeyay) | 5.1 | 28 |
Bixi jiis | 4.8 | 20 |
Jiiska Swiss (oo la farsameeyay) | 4.5 | 24 |
Jajabka Parmesan (jiiska) | 4.4 | 24 |
Cheese camembert ah | 4.3 | 20 |
Cuntada jiiska American (oo la baaraandego) | 4.3 | 28 |
Cheese Feta | 4.2 | 25 |
Caleenta American cheese (shaqeynaya) | 3.8 | 16 |
Mozzarella, caano dhan | 3.7 | 22 |
Cheese Neufchatel | 3.6 | 21 |
Mozzarella, qoyaan hooseeya, qayb-yar | 3.2 | 18 |
Ricotta, caanaha oo dhan | 2.4 | 14 |
Ricotta, caanaha sigaarka ah | 1.4 | 9 |
Mozzarella beddelka jiiska | 1.1 | 0 |
Cheese piesesan, dufan la'aan | 0.9 | 6 |
Jiiska, jilcisan | 0.5 | 5 |
Jiiska, baruur yar, 2% milkfat | 0.4 | 3 |
Jiiska, baruur yar, 1% milkfat | 0.2 | 1 |
Jooni-buunshaha, aan-qabatinka | 0.0 | 2 |
Jiiska American, nonfat ama dufan-la'aan | 0.0 | 7 |
Caanaha ugu xun iyo kuwa ugu xun ee loo yaqaan "Cholesterol"
Markaad eegto liiska, waxaa jira caanaha oo hooseeya kolestaroolka inkastoo ay caadi yihiin dufanka buuxa. Laakiin xulashooyinka ugu hooseeya waa kuwa lagu sameeyey caano dufan yar ama aan lahayn dufan lahayn.
Cheese Cholesterol
- Cheese-mozzarella Cheese (18 mg oo kolesterool ah)
- Dufanka yaryar (1 boqolkiiba) jiis (1 mg kolestarool halkii xabbo ama 8 mg halkii koob)
- Cheddar dufanku ku yar yahay ama farmaajada Colby (6 mg oo kolesterool ah)
- Caanaha aan saliida lahayn ee jiiska (1 mg kolestarool halkii barbaro)
Cheese si loo yareeyo
- Caanaha ricotta caanaha oo dhan ah (14 mg oo kolesterool ah ama labadii litir oo 125 mg oo kolesterool ah)
- Cheese oo leh 25 ilaa 27 mg oo kolesterool ah, oo ay ka mid yihiin cheddar, Swiss, feta, muenster, iyo jiis la beertay American
Talooyin wax ku ool ah ee lagu daro Caanahaaga Cuntada Dufanka leh
Nasiib wanaag, waxaa jira siyaabo aad u yareyn karto dufanka cufan iyo kaloriyada ee jiiska oo aad ku dareyso cunto. Isku day talooyinkan faa'iido leh ee ku saabsan kuwa ku jira cuntooyinka hoos u dhiga baruurta:
- Beddelka Cheese : Isku day in aad bedesho jiis ama ricotta si aad uga hesho jiiska sare ee cuntada. Waxaad ogaan kartaa in shaqadan sidoo kale sidoo kale.
- Raadi noocyada dufan-dufan ee caanaha aad jeceshahay. Iska hubi haddii laysku daro dufanka yar ee jiiska aad ugu jeceshahay. Noocyo badan oo dufan yar ayaa dhadhanka isku dhajiya isla markaana waxay leeyihiin muuqaal la mid ah kuwa ay ka buuxaan shimbiraha. Si kastaba ha noqotee, waa inaad marwalba hubisaa cuntada calaamadeysan ee baruurta si loo hubiyo inaadan weli ku baraarin dufanka aad u badan cuntadaada.
- Isticmaal beddelka jiiska ee vegan. Haddii aad daawatid qaadashada dufankaaga, isku day inaad bedesho bedelaad ka sameysan alaabada dhirta, sida soy. Caanahaas tufaaxa ah waxay ka maqan yihiin dufanka buuxa ee caanaha tamar beedka leh .
- Isticmaal qaybo yaryar. Haddii aadan rabin bedel, waxaad yareyn kartaa qadarka aad jeceshahay ee farmaajada. Tusaale ahaan, halkii aad ku gelin lahayd saddex xabo oo jinsi Swiss ah oo aad ku rideysid sandbudkaaga, ku dar mid kaliya. Markaad ku dareyso farmaajo shiidan, isticmaal koobi qiyaas ah ama qaadada halkii aad farahaaga ka bixin lahayd oo aad fiirinayso qadarka. Raadi burcadka khafiifka ah ee horey loo jarjaray (oo laga helo dhowr makhaayado cunto) kuwaas oo kuu oggolaanaya inaad ku raaxaysatid jiisleed dhamaystiran oo farmaajo ah markaad yareyso qaadashada dufankaaga.
- Sare u dhadhan . U fiirso lafaha adag iyo "lowska lakulma" ee aad u badan. Waad yareyn kartaa oo kaliya yar yar oo ah Parmesan ama Asiago oo ku rid bakeerigaaga ama farmaajada qoyan ee buluuga ah ee salad si aad u qanciso xayawaanka farmaajada.
Ereyga
Uma baahnid in aad siisid jiis si buuxda oo ah cunto yaryar ama hoos u dhac dufan, laakiin waxaad u baahan tahay inaad doorato si caqli ah oo aad u xaddidato qeybahaada. Waxaa laga yaabaa inaad naftaada raadiso lafaha cagaaran ee lafaha leh oo aad u jecel in ay ku raaxaystaan sida daaweyn gaar ah, inta doorashadaada maalinlaha ahna ay ku jiraan waxyaabo yar oo dufan ah.
Ilaha:
> Dakhliga Dakhliga Qaranka ee USDA loogu talagalay Tilmaamaha Qaaska ah 28 Software v.3.7.1 2017-03-29. USDA. https://ndb.nal.usda.gov/ndb/nutrients/index
> Whitney EN, Rolfes SR. Fahmitaanka Nafaqada . Stamford, CT: Waxbarashada Cengage; 2016.