Nā Keiki Keiki Healthyest 9 loa

Anter

• 1. Mozzarella
• 2. Keiki polū
• 3. Feta
• 4. Kahiki Keiki
• 5. Ricotta
• 6. Parmesan
• 7. Kuikilana
• 8. ʻO Cheddar
• 9. Kao
• Ka Laina Lalo

ʻO Cheese kahi huahana waiū e hiki mai i nā haneli like ʻole a me nā ʻono.

Hana ʻia ia e ka hoʻohui ʻana i ka waikawa a i ʻole ka bacteria i ka waiū mai nā holoholona mahiʻai like ʻole, a laila ʻelemakule a hana paha i nā ʻāpana paʻa o ka waiū.

ʻO ka meaʻai a me ka ʻono o ka tī e pili ana i ka hana ʻana a me ka mea e hoʻohana ʻia ai ka waiū.

Ke hopohopo nei kekahi poʻe no ka momona o ka tī i ka momona, sodium, a me nā calorie. Eia nō naʻe, ʻo ka tī kekahi kumu maikaʻi loa o ka protein, calcium, a me nā meaola ʻē aʻe.

Hiki paha i ka ʻai ʻana i ka tī ke kōkua i ka pohō kaumaha a kōkua i ka pale ʻana i ka maʻi puʻuwai a me ka osteoporosis. Wahi a kēlā, ʻoi aku ka olakino o kekahi mau ʻaka ma mua o kekahi.

Eia nā 9 o nā ʻano tī nui ʻoi loa.

1. Mozzarella

ʻO Mozzarella kahi palaki, keʻokeʻo me ka wai kiʻekiʻe. Ua hoʻokumu ʻia ia i ʻItalia a hana pinepine ʻia mai ka buffalo Italia a i ʻole ka waiū o ka bipi.

ʻO Mozzarella ka haʻahaʻa o ka sodium a me nā calorie ma mua o ka hānai ʻē aʻe. Hoʻokahi auneke (28 gram) o ka mozzarella momona piha piha ():

• Kalepona: 85
• Kumuʻiʻo: 6 gram
• Momona: 6 gram
• Kāpena: 1 gram
• Sodium: 176 mg - 7% o ka Reference Daily Intake (RDI)
• Kalipuna: 14% o ka RDI

Aia i loko o Mozzarella nā koʻohune e hana ai ma ke ʻano he probiotics, me nā ʻano o Lactobacillus casei a Lactobacillus fermentum (, , ).

Hōʻike nā haʻawina holoholona a me nā kānaka e hiki i kēia mau probiotics ke hoʻomaikaʻi i ke olakino ʻōpū, hoʻoikaika i ka pale ʻana, a me ka hakakā ʻana i ka mumū i kou kino (,,).

Hoʻokahi kahi noiʻi ma 1,072 mau mākua i ʻike ʻia e inu ana i 7 auneke (200 ml) i kēlā me kēia lā o ka waiū waiū hū Lactobacillus fermentum no 3 mau mahina ua hoʻoliʻiliʻi loa i ka lōʻihi o nā maʻi hanu, ke hoʻohālikelike ʻia me ka ʻai ʻole ʻana i ka inu ().

No laila, nā huahana waiū e like me ka mozzarella i loaʻa i kēia probiotic e hoʻoikaika i kou ʻōnaehana pale a kōkua i ke kaua ʻana i nā maʻi. Eia naʻe, pono hou ʻia kahi noiʻi.

ʻIke ʻo Mozzarella i ka mea ʻono i ka salakeke Caprese - hana ʻia me nā ʻōmato hou, basil, a me ka vīnega balsamic - a hiki ke hoʻohui ʻia i nā ʻano hana like ʻole.

Hōʻuluʻulu Manaʻo ʻO Mozzarella kahi tī palupalu i haʻahaʻa i ka sodium a me nā calorie ma mua o ka nui o nā paʻi ʻē aʻe. Loaʻa iā ia he probiotics e hoʻonui ai i kāu ʻōnaehana pale.

2. Keiki polū

Hana ʻia ka tīhi polū mai ka bipi, kao, a i ʻole ka waiū hipa i hoʻōla ʻia me nā moʻomeheu mai ka punahelu Penikila ().

He keʻokeʻo maʻamau ia me nā aniani polū a hina paha a me nā kiko. Hāʻawi ka punahelu i mea e hana ai i ka waiū polū i kahi ʻona ʻokoʻa a me ka ʻaʻa wiwo ʻole, ʻono.

ʻOi loa ka momona o ka tī uliuli a kaena nui aʻe i ka calcium ma mua o ka hānai ʻē aʻe. Hoʻokahi auneke (28 gram) o ka waiū polū waiū piha i loaʻa ():

• Kalepona: 100
• Kumuʻiʻo: 6 gram
• Momona: 8 gram
• Kāpena: 1 gram
• Sodium: 380 mg - 16% o ka RDI
• Kalipuna: 33% o ka RDI

Ma muli o ke kiʻekiʻe o ka tī polū ma ka punaika, kahi mea pono e pono ai ke olakino iwi maikaʻi, ke hoʻohui nei i kāu papaʻai hiki ke pale i nā pilikia olakino pili i ka iwi.

ʻO ka ʻoiaʻiʻo, hoʻopili ʻia ka lawe ʻana o ka calcium i ka hoʻemi hoʻemi ʻia o ka osteoporosis, ka mea e nāwaliwali ai nā iwi a palupalu (,,).

ʻOno ka ʻono o ka tīhi polū ma luna o nā burger, nā pizza, a me nā salakeke i hana ʻia me ka milo, nā nati, a me nā ʻāpala a me nā pears.

Hōʻuluʻulu Manaʻo ʻO ka tīhi polū he ʻokoʻa nā aʻa hina a hina hina a me kahi ʻono tangy. Hoʻouka ʻia me ka puna, hoʻoliʻiliʻi paha ia i ke olakino iwi a kōkua i ka pale ʻana i ka osteoporosis.

3. Feta

ʻO Feta kahi palima, paʻakai, a me ka tī keʻokeʻo mai Helene mai. Hana maʻamau ʻia mai ka waiū hipa a kao paha. Hāʻawi ka waiū hipa i ka feta i kahi ʻono tangy a me ka ʻoi, ʻoiai ka momona o ka hipa kao.

Ma muli o ka hoʻopili ʻia ʻana o ka feta me ka brine e mālama ai i ka hou, hiki ke kiʻekiʻe i ka sodium. Eia naʻe, ʻoi aku ka haʻahaʻa o nā calorie ma mua o ka hānai ʻē aʻe.

Hoʻokahi auneke (28 gram) o ka tī piha momona momona hāʻawi ʻia ():

• Kalepona: 80
• Kumuʻiʻo: 6 gram
• Momona: 5 gram
• Kāpena: 1 gram
• Sodium: 370 mg - 16% o ka RDI
• Kalipuna: 10% o ka RDI

ʻO Feta, e like me ka waiū momona piha, hāʻawi i ka waikawa linoleic conjugated (CLA), e pili ana me ka momona o ke kino a me ka hoʻomaikaʻi kino ʻana o ke kino (,,).

Hoʻokahi o ka noi ʻana ma 40 mau mākua nui kaupaona i ʻike i ka lawe ʻana i ka 3.2 gram i kēlā me kēia lā o kahi pāʻina CLA no 6 mau mahina e hoʻoliʻiliʻi nui i ka momona o ke kino a pale i ka loaʻa ʻana o ke kaona nui, ke hoʻohālikelike ʻia i kahi placebo ()

No laila, ʻo ka ʻai ʻana i nā meaʻai i loaʻa i ka CLA e like me feta hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke kino. ʻO ka ʻoiaʻiʻo, ʻo nā feta a me nā paʻi ʻē aʻe i hana ʻia mai ka waiū hipa ʻoi aku ka nui o CLA ma mua o nā paʻi ʻē aʻe (17, 18).

Eia nō naʻe, kaupalena ʻia ka noiʻi ʻana a kau nui ʻia i ka CLA supplement.

No ka hoʻohui ʻana i ka tī feta i kāu papaʻai, e hoʻāʻo e hoʻoliʻiliʻi ma luna o nā salakeke, e hoʻonui ana i nā hua manu, a i ʻole ka hahau ʻana iā ia i loko o kahi ʻūlū e ʻai me nā mea kanu hou.

Hōʻuluʻulu Manaʻo ʻO Feta kahi tī Helene i ʻoi aku ka kiʻekiʻe i ka paʻakai akā ʻoi aku ka haʻahaʻa o nā calorie ma mua o nā paʻi ʻē aʻe. Loaʻa paha iā ia nā kiʻekiʻe o CLA, kahi waikawa momona e pili ana i ka hoʻomaikaʻi kino ʻana.

4. Kahiki Keiki

ʻO ka tī kīkī, he tī palupalu, keʻokeʻo, mai ka momona waiū o nā bipi kauō. Manaʻo ʻia ua hoʻomaka ʻia ma United States.

ʻOi aku ka kiʻekiʻe o ka tī ma ka protein ma mua o nā paʻi ʻē aʻe. Hāʻawi kahi 1/2-cup (110-gram) o ka tī piha momona momona ():

• Kalepona: 120
• Kumuʻiʻo: 12 gram
• Momona: 7 gram
• Kāpena: 3 gram
• Sodium: 500 mg - 21% o ka RDI
• Kalipuna: 10% o ka RDI

Ma muli o ke kiʻekiʻe o ka tī liʻiliʻi i ka protein akā haʻahaʻa i nā calorie, koi pinepine ʻia ia no ka pohō kaumaha.

Hōʻike kekahi mau noiʻi i ka ʻai ʻana i nā meaʻai protein kiʻekiʻe e like me ka tī kiki hiki ke hoʻonui i ka manaʻo piha a kōkua i ka hoʻēmi ʻana i ka nui o ka loaʻa ʻana o ka calorie, a laila e alakaʻi ʻia i ka pohō kaumaha ().

Ua ʻike ʻia kahi noiʻi i 30 mau mākua olakino ʻo ka tīhi kaʻi e like me ka hoʻopiha ʻana e like me ka omelet me kahi ʻano nutrient like (,).

No laila, ʻo ka hoʻohui ʻana i ka tī tī i kāu papaʻai hiki ke kōkua iā ʻoe e hōʻona ma hope o ka ʻai ʻana a hoʻēmi i kāu lawe calorie.

Hoʻomaʻamaʻa maikaʻi i ka toast, kāwili ʻia i nā mea leʻaleʻa, hoʻohui ʻia i nā hua manu i hoʻohana ʻia, a i ʻole hoʻohana ʻia ma ke kumu no nā kūpenu.

Hōʻuluʻulu Manaʻo ʻO ka tī kīhā, he tī hou ia i piha i ka protein. ʻO ka hoʻohui ʻana i ka tī tī i kāu papaʻai hiki ke kōkua iā ʻoe e piha a kōkua paha i ka pohō kaumaha.

5. Ricotta

ʻO Ricotta kahi tī ʻItalia i hana ʻia mai nā wahi wai o ka bipi, kao, hipa, a me ka waiū buffalo wai Italia i koe mai ka hana ʻana i nā paʻi ʻē aʻe. He ʻano momona ko Ricotta a wehewehe pinepine ʻia ma ke ʻano he māmā o ka tīhi.

ʻO kahi 1/2-kīʻaha (124-gram) e lawelawe ana i ka ricotta waiū holoʻokoʻa i loaʻa ():

• Kalepona: 180
• Kumuʻiʻo: 12 gram
• Momona: 12 gram
• Kāpena: 8 gram
• Sodium: 300 mg - 13% o ka RDI
• Kalipuna: 20% o ka RDI

ʻO ka protein i ka tī ricotta ka nui o ka wai, kahi pūmua waiū i loko o nā amino acid pono āpau e pono ai nā kānaka e loaʻa mai i ka meaʻai ().

Mālama maʻalahi ʻia ʻo Whey a hoʻoliʻiliʻi paha i ka ulu ʻana o nā mākala, kōkua i ka hoʻohaʻahaʻa ʻana i ke koko, a hoʻēmi i nā kiʻekiʻe o ke kolesterol (,,).

Hoʻokahi kahi noiʻi ma 70 mau mākua nui ʻoi aku ka nui i ʻike i ka lawe ʻana i ka 54 gram o ka protein whey i kēlā me kēia lā no 12 mau wiki e hoʻohaʻahaʻa i ke kahe o ka systolic e 4% ke hoʻohālikelike ʻia i nā pae pae pae. Eia naʻe, ua nānā kēia noiʻi i nā mea kōkua whey ma mua o ka whey mai nā meaʻai waiū ().

ʻOiai paha e hāʻawi ʻo ricotta i nā pono like, pono hou ka noiʻi e pili ana i ka whey mai nā meaʻai āpau.

ʻOno ka ʻono o ka tī Ricotta i nā salakeke, nā hua moa i kāwili ʻia, pasta, a me ka lasagna. Hiki ke hoʻohana ʻia ma ke ʻano he kumu no ka wai hoʻōlino creamy a i ʻole lawelawe ʻia me nā hua no ka meaʻai momona a me ka paʻakai.

Hōʻuluʻulu Manaʻo ʻO Ricotta kahi momona, waiū keʻokeʻo i hoʻokau ʻia me ka protein. ʻO ka whey kiʻekiʻe kiʻekiʻe i loaʻa i ka ricotta e hāpai i ka ulu ʻana o nā mākala a kōkua i ka hoʻohaʻahaʻa ʻana i ke koko.

6. Parmesan

ʻO Parmesan kahi kīʻaha paʻakikī, ʻelemakule i loaʻa kahi ʻano momona a me ka ʻono paʻakai, momona. Hana ʻia ia mai ka waiū o ka bipi maka makaʻi ʻole i hoʻomake ʻole ʻia ma mua o 12 mau mahina e luku ai i nā koʻohune ʻino a hana i kahi ʻono paʻakikī (27).

Hoʻouka ka huahana hope loa me nā meaola. Hoʻokahi auneke (28 gram) o ka tī Parmesan e hāʻawi ():

• Kalepona: 110
• Kumuʻiʻo: 10 gram
• Momona: 7 gram
• Kāpena: 3 gram
• Sodium: 330 mg - 14% o ka RDI
• Kalipuna: 34% o ka RDI

Loaʻa kahi 1-auneke (28-gram) i kahi lawelawe kokoke i 30% o ka RDI no ka phosphorus ().

Ma muli o ka waiwai o Parmesan i ka puna a me ka phosphorous - nā meaola e pāʻani i ka hana ʻana i ka iwi - hiki ke hoʻolauna i ka olakino iwi (,).

Hoʻokahi o ka noiʻi ʻana ma kahi o 5,000 mau mākua Kōlea olakino i ʻike ʻia ʻo ka nui o ka ʻai ʻana o ka calcium a me ka phosphore i pili nui ʻia me ka iwi iwi maikaʻi i kekahi mau ʻāpana o ke kino - e like me ka femur, ka iwi kanaka lōʻihi loa ().

ʻO ka mea hope loa, ʻoiai he ʻelemakule no ka manawa lōʻihi, haʻahaʻa loa ʻo Parmesan i ka lactose a hiki ke hoʻomanawanui pinepine ʻia e ka hapa nui o nā poʻe i loaʻa ʻole ka lactose intolerance ().

Hiki ke hoʻohui ʻia Grated Parmesan i nā pā a me nā pizza. Hiki iā ʻoe ke kāpīpī iā ia ma nā hua a hohola paha i nā ʻāpana ma ka papa tī me nā hua a me nā hua.

Hōʻuluʻulu Manaʻo ʻO Parmesan kahi tī lactose haʻahaʻa i kiʻekiʻe i ka puna a me ka phosphorous, kahi e hāpai ai i ka olakino iwi.

7. Kuikilana

E like me ka inoa e hōʻike nei, no Switzerland ka hua tī. Hana maʻamau ʻia kēia tī lika paʻakikī mai ka waiū o ka bipi a hōʻike i kahi ʻono momona, momona.

Hoʻokumu ʻia kāna mau pūlima e nā bacteria e hoʻokuʻu i nā kinoea i ka wā o ka fermentation.

Hoʻokahi auneke (28 gram) o ka tī Kuisa i hana ʻia mai ka waiū holoʻokoʻa i loaʻa ():

• Kalepona: 111
• Kumuʻiʻo: 8 gram
• Momona: 9 gram
• Kāpena: ma lalo o 1 gram
• Sodium: 53 mg - 2% o ka RDI
• Kalipuna: 25% o ka RDI

Ma muli o ka haʻahaʻa o ka sodium a me ka momona ma mua o ka hānai ʻē aʻe, koi pinepine ʻia ka tīhi Swiss no kēlā me kēia mea e pono e nānā i kā lākou paʻakai a i ʻole ka momona, e like me ka poʻe me ke koko kiʻekiʻe ().

ʻO ka mea hou aʻe, hōʻike ka noiʻi e mālama ana ka tī Kuisa i nā hui like ʻole e kāohi i ka enzyme hoʻololi-angiotensin (ACE) (, 33).

Hoʻopili ka ACE i nā kīʻaha koko a hoʻāla i ke kiʻekiʻe o ke koko i kou kino - no laila nā mea hoʻohui e kāohi iā ia ke kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko (, 33).

ʻLelo ʻia, ʻo ka hapa nui o nā noiʻi e pili ana i nā hopena o ka Swiss cheese cheese ma ke kaomi koko ua hoʻokaʻawale ʻia e hoʻāʻo i nā paipu. Pono ka noiʻi kanaka.

No ka hoʻokomo ʻana i ka tī Swiss i kāu papaʻai, hiki iā ʻoe ke ʻai me ka hua a hoʻohui ʻia paha i nā sanewika, nā pūlehu moa, nā burger, a me nā hua ʻaka onioni Palani.

Hōʻuluʻulu Manaʻo ʻOi aku ka momona a me ka sodium o ka tī Swiss ma mua o ka hapanui o nā paʻi ʻē aʻe a hāʻawi i nā mea hoʻohui i hiki ke kōkua i ka hoʻohaʻahaʻa i ke koko Eia naʻe, pono hou ʻia kahi noiʻi.

8. ʻO Cheddar

ʻO Cheddar kahi cheese semi-hard makemake nui ʻia mai ʻEnelani.

Hana ʻia mai ka waiū o ka bipi i oʻo i mau mahina, hiki ke keʻokeʻo, keʻokeʻo keʻokeʻo, a melemele paha. Pili ka ʻono o ka cheddar i ka ʻano, mai ke akahai a i kaʻoiʻoi.

Hoʻokahi auneke (28 gram) o ka cheddar waiū piha i loaʻa ():

• Kalepona: 115
• Kumuʻiʻo: 7 gram
• Momona: 9 gram
• Kāpena: 1 gram
• Sodium: 180 mg - 8% o ka RDI
• Kalipuna: 20% o ka RDI

Ma waho aʻe o ka waiwai i ka protein a me ka calcium, ʻo Cheddar kahi kumu maikaʻi o ka huaʻai K - ʻoi loa ka lāʻau K2 ().

He mea nui ka Vitamin K no ke olakino o ka puʻuwai a me ka iwi. Pale ia i ka waiho ʻana mai o ka calcium i loko o nā paia o kou aʻa a me nā uaua ().

Hiki i nā pae vitamin K lawa ʻole ke kumu o ka paʻa ʻana o ka calcium, ke kāohi ʻana i ke kahe o ke koko a alakaʻi ʻia i ka hoʻonui ʻia o nā wahi a me nā maʻi puʻuwai (,,).

I mea e pale aku ai i nā waihona calcium, he mea nui ia e lawa ka wikamina K mai nā meaʻai. ʻOiai ʻo K2 mai nā meaʻai holoholona e ʻoi aku ka maikaʻi ma mua o K1 i loaʻa i nā mea kanu, he mea nui paha ʻo K2 no ka pale ʻana i nā maʻi puʻuwai ().

ʻO ka ʻoiaʻiʻo, ua hoʻopaʻa ʻia kahi noiʻi ma luna o 16,000 mau wahine makua no ka loaʻa ʻana o ka wikamina K2 kiʻekiʻe i kahi haʻahaʻa haʻahaʻa o ka hoʻomohala ʻana i nā maʻi puʻuwai ma mua o 8 mau makahiki ().

ʻO ka ʻai ʻana i ka cheddar kahi ala e hoʻonui ai i kāu lāʻau K2. Hiki iā ʻoe ke hoʻohui iā ia i nā pā charcuterie, nā ipu mea ʻai, nā burger, a me nā hua manu.

Hōʻuluʻulu Manaʻo Nui ka waiwai ʻo Cheddar i ka lāʻau K2, kahi meaola e pale aku ai i ka calcium mai ke kūkulu ʻana i loko o kāu mau aʻa a me nā uaua. ʻO ka loaʻa ʻana o ka lawa K2 hiki ke hoʻēmi i kāu makaʻi o ka maʻi puʻuwai.

9. Kao

ʻO ka tī kao, a ʻo ka chèvre hoʻi, kahi ʻeke, palu hoʻi i hana ʻia mai ka waiū o ke kao.

Loaʻa ia i nā ʻano like ʻole, e like me nā laha hiki ke hoʻolaha, nā ʻāpala, a me nā ʻano i hana ʻia e like me Brie.

ʻOi loa ka momona o ka tī kaʻi, me 1 auneke (28 gram) e hāʻawi ana ():

• Kalepona: 75
• Kumuʻiʻo: 5 gram
• Momona: 6 gram
• Kāpena: 0 gram
• Sodium: 130 mg - 6% o ka RDI
• Kalipuna: 4% o ka RDI

Eia kekahi, ʻoi aku ka nui o nā waikawa momona momona o ka waiū kao ma mua o ka waiū o ka bipi. Hoʻopomo wikiwiki ʻia kēia ʻano momona i kou kino a liʻiliʻi e mālama ʻia e like me ka momona ().

Eia kekahi, ʻoi aku ka maʻalahi o ka tī kao no kekahi poʻe e ʻeli ma mua o ka tī i hana ʻia mai ka waiū o ka bipi. ʻO kēia paha no ka haʻahaʻa o ka waiū kao i ka lactose a loaʻa nā protein ʻokoʻa.

Eia kekahi, loaʻa i ka tī kao ka A2 casein, a ʻoi aku paha ka liʻiliʻi o ka hoʻohaʻahaʻa a he mea ʻole ia e hoʻonāukiuki i ka digestive ma mua o ka case A1 i loaʻa i ka waiū o ka bipi (,).

Hiki ke hoʻohui ʻia i ka tī kao haki i nā salakeke, nā pizza, a me nā hua manu. ʻO ka mea hou aku, hana ka waiū kao i kuʻi ʻia i ka wai ʻono no nā hua a me nā mea kanu.

Hōʻuluʻulu Manaʻo ʻO ka tī kao ka mea haʻahaʻa o ka lactose a loaʻa nā protein i hiki ke maʻalahi ʻia ma mua o nā mea i nā cheeses mai ka waiū o ka bipi.

Ka Laina Lalo

ʻO ka Cheese kahi huahana waiū laha nui.

ʻO ka hapa nui o nā tīhi kahi kumu maikaʻi o ka protein a me ka calcium, a hāʻawi kekahi i nā pono olakino hou aʻe. Ma kahi kikoʻī, hiki i kekahi mau ʻaka ke hāʻawi i nā meaola e hāpai i ke olakino ʻōpū, kōkua i ka pohō kaumaha, hoʻomaikaʻi i ke olakino iwi, a hoʻemi i kou makaʻi o ka maʻi puʻuwai.

Eia nō naʻe, no ka mea hiki i kahi tīhi ke kiʻekiʻe i ka sodium a / a momona paha, pono nō ke nānā mau i kāu lawe ʻana.

Ma ke ʻano holoʻokoʻa, hiki i ka tī ke lilo i mea hoʻohui i ka papaʻai olakino, kaulike.