He liʻiliʻi nā mea e mele like ai ko mākou puʻuwai (a me nā ʻōpū). kīʻaha . ʻOiai he kumu nui ia o ka calcium a pūmua , hiki i kekahi mau ʻano ke kiʻekiʻe loa i ka momona momona, ka sodium a me ka cholesterol. ʻO ka ʻAhahui Puʻuwai ʻAmelika ʻōlelo ʻia e loaʻa i nā pākeke ʻelua a ʻekolu mau lawelawe ʻana i ka lā o nā mea momona momona a haʻahaʻa paha (ʻoi aku ka maikaʻi o ka poʻe ʻaʻole i ʻoi aku ma mua o 3 grams o ka momona a me 2 grams o ka momona momona i kēlā me kēia auneke). No laila, ka mea paʻakai e oki? E heluhelu no ka ike.
Nā Pōmaikaʻi Ola o ka ʻai ʻana i ke Kīkī
Ua ʻike mua ʻoe ʻo ka cheese kahi kumu nui o ka calcium a me ka protein, no ka mea, hana ʻia ia mai ka waiū. Akā ʻo ka meaʻai hōʻoluʻolu quintessential kekahi pūʻulu o nā mea huna ʻē aʻe:
- He haʻawina ma ka Ka Nupepa Pelekania o Nutrition Ua ʻike ʻia ʻo ka ʻai ʻana i ʻelua auneke cheese i ka lā hiki ke hoʻohaʻahaʻa i kou pilikia o ka maʻi puʻuwai ma 18 pakeneka. Eia kekahi, ʻo ka ʻai ʻana i ka hapalua auneke wale nō i ka lā hiki ke hōʻemi i kou pilikia o ka hahau ʻana a hiki i ka 13 pakeneka. Hoʻopili nā mea noiʻi i kēia ʻikepili a hiki i ka nui o ka huaora a me ka mineral o ka cheese, kahi e hoʻonani ai i ka potassium, magnesium, vitamin B-12 a me riboflavin.
- Hiki i ke kī ke hoʻemi i kou pilikia no ka maʻi diabetes type 2, e like me ka American Journal of Clinical Nutrition . ʻO kēia ma muli o kāna mau momona momona pōkole a me ka mea calcium, kahi e hoʻonui ai i ka huna ʻana o ka insulin.
- He kumu nui ka paʻakai o nā huaora A a me B-12 a me ka phosphorus, wahi a ka ʻO ke kula ʻo Harvard no ke olakino lehulehu .
- ʻO ke kiʻi i hana ʻia mai ka waiū o 100 pākēneka o nā holoholona hānai mauʻu (inā he hipa, bipi a kao paha) ʻo ia ka mea kiʻekiʻe loa i nā meaʻai a ʻoi aku ka nui. nā ʻakika momona omega-3 a me ka huaora K-2 .
- Hiki i ke kī ke kōkua i ka pale ʻana i kou mau niho mai nā lua, wahi a a Kenemaka ʻO Karger ao ana . I ka pau ʻana o kahi noiʻi ʻekolu makahiki, ua ʻike nā mea noiʻi he nui nā keiki i noho ʻole i ka lua i ka wā i loaʻa ai ka ʻai waiu ma mua o ka poʻe me ka ʻai ma lalo o ka awelika.
- Kīkī ua hōʻike ʻia hoʻi e kōkua i ka pohō kaumaha, hoʻohaʻahaʻa i ke koko, pale i ka osteoporosis a hōʻemi i ka pilikia o nā wahine hāpai i ka preeclampsia.
ʻOiai hiki ke kiʻekiʻe i ka momona a me ka sodium, nui nā cheeses ma ka ʻaoʻao leaner i like nā ʻāpana ʻono a me ka meaʻai. Eia naʻe, kākoʻo mākou i ka ʻai ʻana i kēlā me kēia cheese i hauʻoli ʻia. Eia ʻeiwa o kā mākou punahele.
Nā Kiʻi LauriPatterson/Getty1. Kāʻai Paʻi
Mai kīkēkē: He mea hele ia meaʻai maikaʻi no ke kumu. ʻO ka hapalua kīʻaha kīʻaha kīʻaha he 13 grams o ka protein, 5 grams o ka momona (ʻo 2 wale nō ka mea i hoʻopiha ʻia) a me 9 pakeneka o kāu calcium i kēlā me kēia lā. A hiki iā ʻoe ke koho i ka paʻakai liʻiliʻi momona ʻole, inā makemake ʻoe e mālama i 30 mau calorie hou no ka lawelawe ʻana. ʻO ka ʻaoʻao wale nō? He kiʻekiʻe nā ʻano ʻelua i ka sodium, aia ka 17 pakeneka o kāu ʻai i kēlā me kēia lā. Akā ke hoʻohālikelike ʻia i kekahi mau cheeses ʻē aʻe, hiki ke mālama ʻia, ʻoiai inā ʻoe e hana i kahi meaʻai olakino ʻē aʻe. E ho'āʻo i ka paʻakai liʻiliʻi ma ka toast, me ka mea hou hua aiʻole i hui pū ʻia me ka oatmeal.
Pehea e mālama ai: Ma muli o ka nui o ka wai, pono e hoʻopaʻa ʻia ka paʻakai paʻakai i mea e pale ai i ka ulu ʻana o ka bacteria.
E hoʻohana iā ia: Sourdough me Whipped Cottage Cheese a me Raspberry Chia Jam
ʻelima yoga asanas a me kā lākou mau pono
Nā Kiʻi ʻo Eugene Mymrin/Getty2. Ricotta
ʻO ke kānāwai koʻikoʻi ka pale ʻana i nā mea i kapa ʻia nā huahana cheese, i hana ʻia me nā mea hana a me nā aila hydrogenated. ʻAʻole loaʻa kēia mau momona i hoʻohui ʻia i nā cheeses maoli, e like me ricotta. ʻO ka waiu ricotta holoʻokoʻa ke kumu kūʻai iā ʻoe ma kahi o 215 kaloli no ka hapalua kīʻaha, a me 16 grams o ka momona (10 o ka momona), 14 grams o ka protein a ʻoi aku ma mua o ka hapaha o kāu calcium i ʻōlelo ʻia i kēlā me kēia lā. No laila, inā e kūʻai ana ʻoe me ka noʻonoʻo olakino, e hele i kahi hapa-skim ricotta; e mālama iā ʻoe i 6 grams o ka momona a ma kahi o 45 calories. Loaʻa i ka Skim ricotta kahi helu calcium kiʻekiʻe a e hoʻopili iā ʻoe me ka 34 pākēneka o kāu helu i ʻōlelo ʻia i kēlā me kēia lā i hoʻokahi lawelawe. Eia kekahi, hiki i ka ricotta ke ʻaʻahu ʻai ʻai , hua palai a i ʻole salakeke , akā ʻaʻohe mea e ʻoi aku i ka honi ricotta pasta kīʻaha.
Pehea e mālama ai: E like me ka cottage cheese, kiʻekiʻe ka ricotta i ka makū, no laila pono e mālama mau ʻia i loko o ka friji.
E hoʻohana iā ia: Salami, Artichoke a me Ricotta Pasta Salad
pehea e kuke ai i ka keke me ka umu
Nā Kiʻi Westend61/Getty3. Mozzarella
He haʻahaʻa ka paʻakai hou i ka sodium no ka mea ʻaʻole pono ka ʻelemakule e like me ka paʻakai paʻakikī. ʻO ka ʻauneke o ka mozzarella hou (ke ʻano pulu āu e ʻike mau ai i nā ʻāpana a i ʻole nā pōpō ma ka hale kūʻai hale kūʻai) aia wale nō he 84 calories, 6 grams o ka momona, 4 grams o ka momona momona a me 6 grams o ka protein. ʻAʻole ia he kiʻekiʻe kiʻekiʻe i ka calcium ma ka 14 pakeneka o kāu ʻai i ʻōlelo ʻia i kēlā me kēia lā, akā ʻo kona mau ʻano lean e kūpono i kēlā. (BTW, paʻakai uliuli ʻO ka hapahā kīʻaha o ka mozzarella i ʻoki ʻia he helu like me ka mea hou, akā hiki iā ʻoe ke mālama iā ʻoe iho i nā momona a me nā calorie ma ke kūʻai ʻana. ʻāpana-skim a i ʻole mozzarella momona.
Pehea e mālama ai: E mālama maikaʻi ka mozz hou i loko o ka pahu hau i loko o kahi pahu wai anuanu. ʻOi aku ka lōʻihi inā hoʻololi ʻoe i ka wai i kēlā me kēia lā.
E hoʻohana iā ia: Pan Con Tomate a me Mozzarella Bake
ʻO nā kiʻi ʻo Adél Békefi / Getty4. Feta
ʻAʻole paʻa ka Mediterranean Diet me ka ʻole o nā ʻāpana liʻiliʻi o ka cheese kaulana loa o Helene. ʻO ka mea maʻamau, ʻo ka feta he kīʻaha brined curd (ʻo ia ke kumu he paʻakai loa a ʻono) i hana ʻia mai ka waiū hipa akā hiki iā ʻoe ke loaʻa i nā ʻano ʻano waiu kao a i ʻole ka waiū bipi ma ka supermarket. He haʻahaʻa haʻahaʻa ka calorie i hoʻohālikelike ʻia me kekahi mau cheeses ʻē aʻe ma 75 calories i kēlā me kēia auneke. Eia nō naʻe, ʻoi aku ka liʻiliʻi o ka protein ma mua o ka mozz me 4 grams wale nō no ka lawelawe ʻana a me ka like me ka momona a me ka calcium. Makemake mākou i ka feta ma luna o ka saladi, ma ka a papa deli ma ka ʻaoʻao o kekahi mau ʻoliva a i ʻole ma luna o kahi ʻaila momona burger .
Pehea e mālama ai: No ka mālama ʻana i ka feta pre-crumbled, mālama wale ia i loko o ka friji. No ka mālama ʻana i ka poloka feta a i ʻole feta i loko o ka brine a i ʻole ka wai, he mea nui e mālama i ka pulu i ʻole e maloʻo. E mālama paha i ka feta i loko o kahi pahu paʻa i loko o kona brine, a i ʻole e hana kou brine pono'ī me ka wai a me ka paʻakai inā maloʻo.
E hoʻohana iā ia: ʻO Feta i kālua ʻia me ka Dill, Caper Berries a me Citrus
Nā kiʻi ʻo Tim UR/Getty5. Swiss
ʻO kāu deli ia nā ʻano mea ʻai hoaaloha maikaʻi loa a me kahi koho ooey-gooey no fondue . ʻO kēia kīʻaha maʻalahi i hana ʻia mai ka waiū bipi he nutty a ʻono loa. ʻOiaʻiʻo, kaulana ʻo Swiss no kāna mau puka hōʻailona (nā maka, inā makemake ʻoe), ʻo ia ka hopena o ka hoʻokuʻu ʻia ʻana o carbon dioxide i ka wā o ke kaʻina maturation. No ka mea he paʻakai paʻakikī, ʻoi aku ka kiʻekiʻe o ka momona a me ka protein ma mua o nā cheese hou ma kā mākou papa inoa: I ka lawelawe ʻana i hoʻokahi auneke, ua loaʻa ʻo Swiss i 108 calories, 8 grams o ka momona (5 saturated), 8 grams o ka protein a me 22 pakeneka o kāu calcium i kēlā me kēia lā. Mahalo kou mau niho a me kou iwi.
Pehea e mālama ai: ʻOiai ʻaʻole pono loa ka mālama ʻana i ka cheese Swiss i loko o ka friji, ʻaʻole kānalua ka hoʻonui ʻana i ke ola o ka pahu hau. No ka mālama ʻana, e ʻōwili i ka Swiss i loko o ka parchment a i ʻole ka pepa wax, a laila e uhi iā ia i loko o ka ʻili plastik.
E hoʻohana iā ia: ʻO Gruyère a me Swiss Fondue
AlexPro9500/Getty Images6. Provolone
ʻO kēia Ikalia ʻO pick he cheese huki-curd i hana ʻia me ka waiū bipi momona piha, ʻoiai hiki iā ʻoe ke loaʻa i kahi provolone māmā ma kāu hale kūʻai kūloko. ʻO ka meaʻai, ua like loa ia me Swiss akā me ka liʻiliʻi o hoʻokahi gram o ka protein i kēlā me kēia auneke a ma kahi o 10 mau calorie liʻiliʻi. ʻO ia ka mea nui no ka hoʻopiha ʻana Pizza a he mea hoʻopiha maikaʻi no nā sandwiches, ʻōwili a me nā pā antipasto. Ua ʻelemakule ʻo Provolone no ʻehā mau mahina ma mua o ka hiki ʻana i nā papa, no laila ua hoʻopiha ʻia me ka paʻakai ma mua o ka nui o nā cheese hou a palupalu. Hoʻokahi auneke he 10 pakeneka o kāu sodium i kēlā me kēia lā (aʻo Swiss wale nō ka 1).
Pehea e mālama ai: E like me Swiss, ʻo ka provolone ka lōʻihi loa i kāʻei ʻia i loko o ka parchment a i ʻole ka pepa wax a me ka ʻili plastik. No ka mea he haʻahaʻa haʻahaʻa, paʻakikī ka paʻakai, ʻaʻole pono e hoʻomaʻamaʻa ʻia, ʻoiai ʻo ka refrigeration e mālama i kona ʻano a me kona ʻono lōʻihi.
pehea e komo ai i ke sarong
E hoʻohana iā ia: ʻO ka Pizza Keʻokeʻo a Cheater me ka Sau Bechamel
MEDITERRANEAN/Getty Images7. Parmesan
Inā ʻoe e ʻai i hoʻokahi auneke o Parmesan ma ke ʻano he kīʻaha a i ʻole ka pīpī ʻana i kahi hapaha kīʻaha o ka Parm grated ma luna o nā mea kanu, ʻaʻole hiki iā ʻoe ke hele hewa. Pono kēia ʻano paʻakai no kēlā me kēia kīʻaha pasta, ka pizza a me ka salakeke Kaisara, a hoʻopiha maikaʻi ʻo ia i nā meaʻai ʻakika a momona paha me ka paʻakai a me ka paʻakai. ʻO ka paʻakai waiu pipi paʻakikī, ʻoi aku ka nui o ka paʻakai ʻo Parmesan ma mua o kā mākou mau koho ʻē aʻe ma ka 16 pakeneka o kāu sodium i kēlā me kēia lā no ka lawelawe ʻana, a me 7 grams o ka momona. Ma ka ʻaoʻao hoʻohui, loaʻa iā ia he 10 grams o ka protein a he 112 calories wale nō i hoʻokahi auneke. No laila, inā lōʻihi ʻoe e pili ana i ka nui i ʻōlelo ʻia (a hele wale i ka ham i kekahi manawa), ʻaʻohe pono e hoʻomaha.
Pehea e mālama ai: E ʻōwili paʻa iā ia i loko o ka pepa a i ʻole ka pepa wax, a laila e ʻōwili iā ia i loko o ka ʻili plastik a i ʻole ka alumini pepa. Mālama kēia i ka ʻike ʻana i ka ea, hiki ke hoʻokaʻawale i ke kala a paʻapū i ka ʻili.
E hoʻohana iā ia: ʻO Zucchini Salad me ka Lemon a me Parmesan
eravau/Getty Images8. Hoemi-Momona Cheddar
ʻO nā cheeses i hoʻemi ʻia, i kapa ʻia he māmā a momona liʻiliʻi paha, i hana ʻia me ka waiū hapa-skim, kahi e mālama ai iā ʻoe i nā keʻena momona a me ka calorie. He ala maikaʻi lākou e hoʻoponopono ai i kāu cheese me ka hoʻolei ʻole ʻana i kāu meaʻai maʻamau i waho o ka puka makani - ʻoiai ʻaʻohe mea ʻē aʻe, ʻaila a i ʻole ka paʻakai ʻē aʻe i hoʻohui ʻia. Halemai Cleveland . I ka pōkole, ʻo cheddar ka bae. Akā ʻo ke ʻano maʻamau he kiʻekiʻe loa i ka momona (ke kamaʻilio nei mākou he 27 ka nui o kāu momona momona i kēlā me kēia lā a me 10 ka nui o ka momona i kēlā me kēia lawelawe). E hele i ka mana māmā a ke nānā nei ʻoe i 88 kaloli, 6 kalama momona, 8 kalama o ka protein a me 22 pākēneka o kāu calcium i kēlā me kēia lā i hoʻokahi ʻāpana ʻāpana. He mea kupaianaha ʻo Cheddar i nā hua manu, nā mea ʻai a me nā mea ʻē aʻe o kēlā me kēia sanwī ma ka honua-akā ʻo ka ʻoihana koʻikoʻi i kā mākou puke ʻo ia ka wā e hoʻoheheʻe ʻia ai. makaroni a me ka paʻakai .
Pehea e mālama ai: E uhi i ka paʻakai i loko o ka parchment a i ʻole ka pepa wax, a laila i loko o ka ʻili plastik. ʻO ka hoʻohana ʻana i ka pepa no ka papa mua e hiki ai i ka cheese ke hanu, ʻoiai ʻo ka plastic i ʻōwili paʻa ʻia hiki ke hoʻoikaika i ka makū e alakaʻi ai i ka bacteria.
E hoʻohana iā ia: Hoʻokahi-Pot Mac a me ke Kīkī
Nā Kiʻi Halfdark/Getty9. Kao Pākī
Ua ʻike paha ʻoe he maʻalahi ka manawa o kekahi poʻe e ʻeli i ka waiū kao ma mua o ka pipi? ʻO ia no ka mea haʻahaʻa i ka lactose . Hiki i kēia helu paʻakai, ʻoi aku ka nui o ka paʻakai ma mua o kahi saladi (ʻaʻole naʻe e hui pū me nā cranberries maloʻo, pecans, spinach a ʻoi aku ka maikaʻi o ka vinaigrette maple ma mua o kēia kanaka). ʻO ka pasta ʻaʻa ʻaʻohe mea-brainer, e like me ka burgers a me ka jam-slathered berena . Hiki iā ʻoe ke kālua a palai paha i nā medallions a i ʻole nā pōlele kao, inā makemake ʻoe i kahi meaʻai hōʻoluʻolu. Loaʻa ka calorically me ka feta a me kahi kalama hou o ka protein no ka auneke (5 grams ka nui). Hiki iā ia ke paʻa iā ia iho me ke koena o kā mākou koho, mahalo i ka 6 grams haʻahaʻa o ka momona a me ka haʻahaʻa sodium haʻahaʻa. ʻO ka mea wale nō: ʻAʻole nui ka calcium o ka cheese e like me nā cheeses ʻē aʻe, hāʻawi wale iā ʻoe ma kahi o 4 a 8 pakeneka o ka mea āu e ʻai ai i ka lā.
Pehea e mālama ai: Inā palupalu a ʻemi paha, e mālama i ka paʻakai kao i loko o ka pahu hau i loko o ka friji. Inā he paʻakai kao semi-paʻakikī, e wahī iā ia i loko o ka ʻiʻo a i ʻole ka pepa paʻakai ma mua, a laila ʻo ka pepa a i ʻole ka ʻili iʻa.
nā inoa lauoho no nā wāhine
E hoʻohana iā ia: ʻO ka Pasta Kao me ka Spinach a me Artichokes
PILI: He Nīnau Koʻikoʻi kā mākou: Hiki iā ʻoe ke hoʻokuʻu i ka tiihi?
