Mukati
Maitiro ekuziva iyo ine hutano chesi musupamaketi
chikafu
Kuora kwechingwa chisina kutsetseka, senge chitsva, kuri nani kune hutano hwedu
+ Zvekudya zvine calcium yakawanda kana yakawanda kupfuura mukaka
El cheese inogadzira nyika yayo yega. Chikafu chinofukidza huwandu hwakawanda hwemhando, maumbirwo, zvinonhuwira uye magadzirirwo uye izvo zvinofambisa vazhinji kupenga. Asi, mukati mehupamhi hwesarudzo, dzimwe nguva tinogona kuve nematambudziko kusiyanisa mabhenefiti kuti chikafu chakawanda ichi chinogona kutiunzira.
Kana izvo zvatiri kutsvaga chiri chizi chine hutano, sekushandisa kwemazuva ese isu tinofanirwa drudo mutsva mutsva, sezvakatsanangurwa naSara Martínez, chiremba wezvekudya muAlimmenta. "Aya machizi ndiwo ane hutano kupfuura mamwe ese anoshandiswa nekuti ane mafuta mashoma," anotsanangura akadaro nyanzvi.
Nguva zhinji isu hatidi kudzikamisa isu pachedu mukushandisa kweyakareruka chizi. Paunenge uchisarudza kuti ndeipi yekutenga musupamaketi, zvakakosha kuti utarise kumamwe mapoinzi kuti usarudze iyo iine mabhenefiti mazhinji. «Pamusoro pechiratidzo chayo, isu tinofanirwa kutarisa kune ayo mafuta zvemukati, uyezve, izvo zvinongedzo zvinosanganisira iyo mukaka, rennet, zvinoviriswa zvemukaka uye munyu», Anotsanangura Sara Martínez. Zvakare, ivo vanoyambira nezve izvo zvinovaka muviri zvechizi: "Hapana chichava nezvinhu zvinoshamisa."
Zvakanakisa chizi
Uye nemhando dzechizi… ndeipi yakanakisa mune imwe neimwe nyaya? Nyanzvi inotibvisa kubva kusahadzika. Pakati petsva nyowani, iyo inowanzo kuve nezviri mukati yakaderera mumafuta uye vane simba rakakura rekuguta, kune mhando dzakawanda dzinogona kunge dzakanaka: Burgos, Quark, smoothie, Cottage…
Panyaya yekirimu chezi, zvakare nyanzvi inosimbisa kuti sarudzo yakanakisa ndeyeti dzakabikwa. Nemi chesi yakaporeswa uye yakaporeswa tinofanira kungwarira. Kunyangwe nekuda kwake shoma mvura Izvo zvidyiwa zvine yakanakisa calcium kudya, zvine mafuta akawanda uye munyu kupfuura mamwe ese, saka nyanzvi yezvinovaka muviri inotiyeuchidza kuti isu tinofanirwa kudzora mashandisiro avo.
"Mafuta ari mumhando idzi dzechizi akazara, asi haana chekuita neari muzvikafu zvakaita seavocado kana maorivhi," anodaro. Kunyangwe vachigona sanganisira mune kudya kunovaka muviri pasina dambudziko, chiremba wezvekudya haafunge nezvekushandisa kwayo kwakakosha. "Ichizi chakakora kwazvo, chinotipa calcium nemapuroteni, asiwo mafuta asingadiwe," anodaro uye anoenderera mberi achiti: "Zvekushandisa zuva nezuva, zvirinani kushandisa machizi akareruka, senge chizi nyowani, uye kudzikisa zvikamu zve mamwe machizi. mafuta ».
Kwakanakisa sosi yecalcium
Iyo inowedzera kurapwa chezi, zvakanyanya kuwanda zvinovaka muviri zviri, saka vane yakawanda calcium. Chizi nyowani dzine mvura yakawanda, saka iyo calcium inogadziriswa. Kunyangwe zvakadaro, isu tinofanirwa kuyeuka kuti iwo machizi anotungamira mukushandisa kukuru. Izvi zvinoreva kuti, nekudya huwandu hwakawanda kupfuura hwakasimba uye hunotonhorera chizi, mupiro wecalcium unoripirwa.
Uye isu tinogona kutsiva mupiro wecalcium wemukaka nekumedza chete chizi? Kunyangwe isu tichifanira kuyeuka kuti akawanda mafuta anouya nayo, calcium zvirimo zvikuru. Semuenzaniso, 100 milliliters emukaka wakaomeswa ane 112 mg yecalcium, nepo 100 magiramu egeneric yakakura chizi ine 848 mg.
Zvekusanganisa nazvo
Cheese chikafu chinopa mikana yakawanda kana zvasvika pakupedzisa mabikirwo nemadhishi. Inobatanidza nezvose zvinotapira uye zvine munyu. Sara Martínez anotisiira mimwe mienzaniso yekuisanganisa. jamu kana quince; kana kana iwe ukasarudza iyo ine munyu: toast yechingwa neavocado uye nyowani chizi. Uye kunyange, mukaka wakakangwa ine teaspoon yetimu yekirimu.
Zvakare, tichipa yakakwira calcium zvemukati meichi chikafu uye chayo chakakwira sodium yezvinyorwa, isu tinofanirwa zvakare kuve nazvo chenjera kana uchiusanganisa. Nyanzvi yezvokudya inotsanangura kuti chikafu chine calcium yakawanda "chinokwikwidza" neicho chakafuma mune iron panguva yekugadzirisa muviri. Neichi chikonzero, anotsanangura kuti, semuenzaniso, munhu ane osteoporosis anofanirwa kudzivirira kudya chikafu chine mupiro wakakura wevose pakudya kumwe chete. Saizvozvowo, inokurudzira kuti vanhu vane hypertension, kuchengetedzwa kwemvura kana kukundikana kwetsvo vadzivise kudya chezi dzakarapwa uye dzakarapwa nekuda kwenzvimbo yavo yepamusoro yesodium.