Liqeto tse ntle le tse mpe ka ho fetisisa tsa Cheese
Haeba u sa nahane hore sandwich kapa pasta e phethehile ntle le chisi, ha u mong. Le hoja e le monate, chisi ke mohloli o ka sehloohong oa lijo oa mafura a mangata a Maamerika, ho ea ka National Cancer Institute. Empa hase cheese kaofela e tšoanang. Ha u le lijo tse fokolang lijo tsa k'holeseterole, u ka khetha ho tloha mafura a mangata le a k'hollesterol.
Bona hore na u ka sebelisa joang ka lijo tse nang le phepo ntle le ho eketsa mafura le lik'halori tse eketsehileng.
Ke Lijo Tsefe Tse Hlasetseng Fateng?
Mefuta e tloaelehileng ea chisi e kang mozzarella, cheddar, Monterey Jack, chisi e buluse, provolone, le Swiss li na le mafura a mangata a mangata, ho tloha ho tse 3.7 ho ea ho tse 5,7 ka hora. Mozzarella le feta li ka tlase ho tekanyo ea mafura bakeng sa mafura a tletseng. Li-chede tsa Cheddar le Swiss li na le mafura a mangata haholo. Nahana ka phapang ena ha u etsa qeto ea hore na cheese e ka sebelisa sandwich.
Mefuta e meng ea chisi, e kang cheese ea ricotta le karolo ea cottage chisi, e na le mafura a mangata a fokolang ka nako eohle. Senoelo se le seng sa cottage chisi se na le ligrama tse 6 tsa mafura a mangata, ha senoelo se seng sa cheddar cheese se na le ligrama tse 24 tsa mafura a mangata. Haeba o ne o ka khetha liphetoho tse tlase tsa mafura a lihlahisoa tsena, lihlahisoa tse mafura li tle li khaotsoe hoo e batlang e le halofo.
Cheese | Fat Satated | Cholesterol |
Cheese ea Cream | 5.7 | 29 |
Chisi ea Muenster | 5.4 | 27 |
Cheese ea Cheddar | 5.3 | 28 |
Mexican cheese (queso chihuahua) | 5.3 | 30 |
Blue cheese | 5.3 | 21 |
Chisi ea Switzerland | 5.2 | 26 |
Cheese ea Amerika (e sebetsitsoeng) | 5.1 | 28 |
Fana ka chisi | 4.8 | 20 |
Chisi ea Switzerland (e nkiloe) | 4.5 | 24 |
Cheese ea Parmesan (grated) | 4.4 | 24 |
Cheche ea Camembert | 4.3 | 20 |
Lijo tsa liese tsa Amerika (tse hlophisitsoeng) | 4.3 | 28 |
Feta cheese | 4.2 | 25 |
Cheese ea Amerika e hasana (e sebetsitsoeng) | 3.8 | 16 |
Mozzarella, lebese kaofela | 3.7 | 22 |
Neufchatel cheese | 3.6 | 21 |
Mozzarella, mongobo o tlaase, karolo e itseng | 3.2 | 18 |
Ricotta, lebese lohle | 2.4 | 14 |
Ricotta, karolo ea lebese le tsoekere | 1.4 | 9 |
Mozzarella cheese substitut | 1.1 | 0 |
Chefo ea parmesan e chesang, e se nang mafura | 0.9 | 6 |
Cottage chisi, tranelate | 0.5 | 5 |
Cottage chisi, mafura a tlase, karolo ea 2 lekholong ea lebese | 0.4 | 3 |
Cottage chisi, mafura a tlaase, karolo ea 1 lekholong ea lebese | 0.2 | 1 |
Cottage chisi, nonfat | 0.0 | 2 |
Cheese ea Amerika, nonfat kapa mafura | 0.0 | 7 |
Lijo tse Molemo le tse Mpe ka ho Fetisisa Bakeng sa Cholesterol
Ha u sheba lethathamong lena, ho na le li-cheesse tse tlase ka k'holleseterole le hoja li haelloa ke mafura a mangata. Empa khetho e tlaase ka ho fetisisa ke e entsoeng ka lebese la mafura a mafura kapa mafura.
Cholesterol Cheese
- Moeserella (karolo ea 18 mg ya cholesterol ka ounce)
- Mafura a tlaase (1 lekholong) cottage cheese (1 mg k'holeseterole ka ounce kapa 8 mg ka senoelo)
- Li-fat-fat cheddar kapa Colby cheese (6 mg ya k'holeseterole ka ounce)
- Cheese e sa hlahisoang ka mafura (1 mg k'holeseterole ka thonko)
Cheese ho Fokotsa
- Cheese ea ricotta ea lebese (14 mg ya k'holeseterole ka ounce kapa 125 mg ya k'holeseterole ka senoelo)
- Cheese e nang le 25 ho ea ho 27 mg, k'holeseterole ka 'ngoe, ho kopanyelletsa le cheddar, Swiss, feta, Muenster le Amerika e entsoeng ka chisi
Litlhahiso tse thusang ho kenya Cheese ho lijo tsa hau tse fokolang
Ka lehlohonolo, ho na le litsela tseo ka tsona u ka fokolang mafura le lik'halori tse ngata tsa cheese tseo u li eketsang lijong. Leka lisebelisoa tsena tse thusang bakeng sa lijo tse fokolang lijo tsa k'holeseterole:
- Liphetoho tsa Cheese : Leka ho fetola chisi ea cottage kapa ricotta bakeng sa li-fatse tsa cheese li-recipes. U ka fumana hore tsena li sebetsa hantle.
- Sheba lihlahisoa tsa hau tseo u li ratang haholo. Hlahloba ho bona hore na tlhahiso e tlase ea mafura ea chisi eo ue ratang e fumaneha. Mefuta e mengata e tlaase ea mafura e latsoa se tšoanang 'me e na le sebopeho se tšoanang ho batho ba nang le mafura a feletseng. Leha ho le joalo, kamehla o lokela ho hlahloba ho ngolisoa ha lijo bakeng sa mafura a fatše e le ho etsa bonnete ba hore o ntse o sa hlahise mafura a mangata haholo ha u ja.
- Sebelisa moemeli oa li-cheese. Haeba o shebile mafura a hau, leka mochine oa sefuba o entsoeng lihlahisoa tsa limela, tse kang soya. Mefuta ena ea li-vegan ha e na mafura a tletseng mafura a lebese la oli .
- Sebelisa likarolo tse nyenyane. Haeba u sa batle motho ea nkang sebaka, u ka fokotsa palo ea lijo tseo u li ratang ka sejana. Ka mohlala, ho e-na le ho kenya likarolo tse tharo tsa chisi ea Switzerland ho sandwich ea hao, eketsa sekhao se le seng feela. Ha u eketsa chisi e khabisitsoeng, sebelisa senoelo kapa khaba ho e-na le menoana ea hao le ho shebella lenane. Sheba li-cheeses tse nyane tse ntseng li le pele pele (tse fumanehang ho tloha ho lihlahisoa tse ngata tsa lijo) tse u lumellang hore u thabele sekhetho se feletseng sa chisi ha u ntse u fokotsa mafura a hao.
- Eketsa tatso . Sheba likhase tse thata le "li-cheese tse monate" tse monate haholo. U ka kopa Parmesan ea seng a tsofetse kapa Asiago ho ea ka pasta ea hao kapa cheese e monate e monate ka salate ho khotsofatsa takatso ea cheese.
Lentsoe le Tsoang ho
Ha ho hlokahale hore u tlohele chisi ka ho feletseng ka lijo tsa k'holeseterole tse theolelang kapa tse fokolang fatše, empa u tla hloka ho khetha ka bohlale le ho fokotsa likarolo tsa hau. U ka 'na ua iphumana u hlahloba li-cheeses tse nang le mafura le tse monate hore u li thabele ka tsela e ikhethang, empa ha u khetha likhethatso tsa letsatsi le leng le le leng ho tla kenyelletsa liphetoho tse tlaase tsa mafura.
Lisebelisoa:
> USDA National Nutrient Database bakeng sa Standard Reference 28 Software v.3.7.1 2017-03-29. USDA. https://ndb.nal.usda.gov/ndb/nutrients/index.
> Whitney EN, Rolfes SR. Ho utloisisa phepo . Stamford, CT: Ho ithuta ka Cengage; 2016.