9 CHEESE NOJ QAB NYOB ZOO UAS KOJ TUAJ YEEM YUAV

Ob peb yam ua rau peb lub siab (thiab tummies) hu nkauj zoo li cheese . Thaum nws yog ib qho chaw zoo ntawm calcium thiab protein ntau , qee hom tuaj yeem ua rau muaj roj ntau ntau, sodium thiab roj cholesterol. Cov American Heart Association pom zoo tias cov neeg laus muaj ob mus rau peb servings ib hnub twg uas tsis muaj rog los yog cov khoom noj muaj roj tsawg (qhov zoo tshaj yog cov uas tsis muaj ntau tshaj 3 grams roj thiab 2 grams ntawm cov roj saturated ib ooj). Yog li, qhov twg cheeses ua qhov txiav? Nyeem ntxiv kom paub.

Hais txog: Ina Garten tau tshaj tawm ib daim ntawv qhia tshiab Mac thiab Cheese thiab nws nrov heev, Nws tau tsoo nws lub vev xaib.

Cov txiaj ntsig kev noj qab haus huv ntawm kev noj cheese

Koj twb paub tias cheese yog qhov zoo ntawm calcium thiab protein, vim nws yog tsim los ntawm mis nyuj. Tab sis cov khoom noj khoom haus quintessential kuj muaj ib pawg ntawm lwm cov khoom zais zais:

Ib qho kev tshawb fawb hauv British Journal of Nutrition pom tias noj ob ooj cheese ib hnub twg tuaj yeem txo koj txoj kev pheej hmoo mob plawv los ntawm 18 feem pua. Tsis tas li ntawd, noj txawm tias tsuas yog ib nrab ib ooj hauv ib hnub tuaj yeem txo koj txoj kev pheej hmoo ntawm mob stroke mus txog 13 feem pua. Cov kws tshawb fawb chalked cov ntaub ntawv no mus txog cheese cov vitamin thiab ntxhia cov ntsiab lus, uas boasts poov tshuaj, magnesium, vitamin B-12 thiab riboflavin.
Cheese kuj tseem tuaj yeem txo koj txoj kev pheej hmoo rau ntshav qab zib hom 2, raws li cov American Journal of Clinical Nutrition . Qhov no yog vim nws luv luv-chain saturated fats thiab calcium cov ntsiab lus, uas tsub kom lub secretion ntawm insulin.
Cheese yog ib qhov zoo ntawm cov vitamins A thiab B-12 thiab phosphorus, hais tias Harvard Tsev Kawm Ntawv Kev Noj Qab Haus Huv .
Cheese ua los ntawm cov mis nyuj ntawm 100 feem pua ntawm cov tsiaj noj nyom (txawm nws yog yaj, nyuj lossis tshis) yog cov khoom noj muaj txiaj ntsig ntau tshaj plaws thiab nyiam muaj ntau dua. Omega-3 fatty acids thiab vitamin K-2 .
Cheese tuaj yeem pab tiv thaiv koj cov hniav ntawm kab noj hniav, hais tias a Danish Karger kawm . Thaum kawg ntawm txoj kev tshawb fawb peb xyoos, cov kws tshawb fawb pom tau tias ntau tus menyuam yaus tseem nyob tsis muaj kab noj hniav thaum lawv tau noj mis nyuj ntau dua li cov uas tau txais qis dua.
Cheese kuj tau pom tias yuav pab kom poob phaus, txo cov ntshav siab, tiv thaiv pob txha thiab txo cov poj niam cev xeeb tub txoj kev pheej hmoo ntawm preeclampsia.

Thaum nws tuaj yeem muaj roj ntau thiab sodium, muaj ntau cov cheeses ntawm sab leaner uas muaj qhov sib npaug ntawm qhov qab thiab noj qab haus huv. Txawm li cas los xij, peb txhawb nqa kev noj cov cheese uas nyiam nyob rau hauv qhov nruab nrab. Nov yog cuaj ntawm peb cov nyiam.

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1. Tsev cheese

Tsis txhob khob nws: Nws yog mus-mus noj qab nyob zoo vim. Ib nrab khob ntawm tsev cheese boasts 13 grams ntawm cov protein, 5 grams roj (tsuas yog 2 ntawm cov uas yog saturated) thiab 9 feem pua ntawm koj niaj hnub calcium. Thiab koj tuaj yeem xaiv cov tsev cheese tsis muaj rog, yog tias koj xav txuag ntxiv 30 calories ib qho kev pabcuam. Qhov tsuas downside? Ob hom muaj sodium ntau, muaj 17 feem pua ntawm koj noj txhua hnub. Tab sis piv rau lwm cov cheese, uas yog tag nrho tswj tau, tshwj xeeb tshaj yog tias koj ua hauj lwm rau hauv lwm yam kev noj qab haus huv. Sim tsev cheese on toast, nrog tshiab txiv hmab txiv ntoo los yog tov nyob rau hauv oatmeal.

Yuav khaws nws li cas: Vim nws cov dej noo siab, tsev cheese yuav tsum tau muab tso rau hauv tub yees kom tsis txhob muaj kab mob loj hlob.

Siv nws: Sourdough nrog Whipped Tsev Cheese thiab Raspberry Chia Jam

dib ntsej muag pob rau pob txuv

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2. Ricotta

Ib txoj cai ruaj khov ntawm tus ntiv tes xoo yog txhawm rau tshem tawm cov khoom sau npe cheese khoom, uas tau ua tiav nrog cov khoom xyaw thiab cov roj hydrogenated. Ntuj cheeses, zoo li ricotta, tsis muaj cov rog ntxiv. Tag nrho cov mis nyuj ricotta yuav raug nqi rau koj txog 215 calories ib nrab khob, nrog rau 16 grams roj (10 uas yog saturated), 14 grams ntawm cov protein thiab ntau tshaj li ib feem peb ntawm koj niaj hnub pom zoo calcium. Yog li, yog tias koj tab tom yuav khoom nrog kev noj qab haus huv hauv siab, mus rau ib feem-skim ricotta; Nws yuav cawm koj 6 grams ntawm tag nrho cov rog thiab txog 45 calories. Skim ricotta muaj cov calcium ntau dua thiab yuav ua rau koj nrog 34 feem pua ntawm koj cov nyiaj tau los txhua hnub hauv ib qho kev pabcuam. Ntxiv rau, ricotta muaj ntau yam txaus los hnav ci ci , kib qe los yog zaub xam lav , tab sis tsis muaj dab tsi ntaus ricotta-hnia nplej zom tais.

Yuav khaws nws li cas: Zoo li tsev cheese, ricotta muaj dej noo, yog li nws yuav tsum tau khaws cia rau hauv lub tub yees.

Siv nws: Salami, Artichoke thiab Ricotta Pasta Zaub xam lav

tog hairstyles rau cov plaub hau ncaj

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3. Mozzarella

Cov cheese tshiab nyiam qis dua hauv sodium vim nws tsis xav tau ntau npaum li cov cheese nyuaj. Ib ooj ntawm mozzarella tshiab (cov khoom ntub dej uas koj feem ntau pom hauv cov hlais lossis cov pob ntawm lub khw muag khoom noj) tsuas muaj 84 calories, 6 grams rog, 4 grams ntawm cov roj saturated thiab 6 grams protein. Nws tsis yog super siab hauv calcium ntawm 14 feem pua ntawm koj qhov kev noj haus txhua hnub, tab sis nws cov txiaj ntsig zoo ua rau qhov ntawd. (BTW, xiav cheese yog cov calcium uas nplua nuj tshaj plaws ntawm tag nrho cov cheese, tab sis nws kuj tseem muaj calories thiab rog ntau dua.) Lub quarter-khob ntawm shredded mozzarella tsuas yog muaj cov lej tib yam li cov tshiab, tab sis koj tuaj yeem txuag koj tus kheej qee cov rog thiab calories los ntawm kev yuav khoom. ib feem-skim los yog txo cov rog mozzarella.

Yuav khaws nws li cas: Mozz tshiab yuav khaws zoo tshaj plaws nyob rau hauv lub tub yees nyob rau hauv ib lub taub ntim dej txias. Nws yuav kav ntev dua yog tias koj hloov dej txhua hnub.

Siv nws: Pan Con Tomate thiab Mozzarella Ci

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4. Feta

Kev Noj Qab Haus Huv Mediterranean yuav tsis ua kom tiav yam tsis muaj ob peb crumbling ntawm tim Nkij teb chaws cov cheese nto moo tshaj plaws. Raws li kev lig kev cai, feta yog cov cheese cheese (yog vim li cas nws thiaj li qab ntsev thiab savory) ua los ntawm yaj cov kua mis tab sis koj tuaj yeem pom tshis los yog nyuj mis txawv ntawm lub tsev muag khoom. Nws yog super low-calorie piv rau lwm cov cheese ntawm 75 calories ib ooj. Txawm li cas los xij, nws qis dua hauv cov protein ntau dua li mozz nrog tsuas yog 4 grams ib qho kev pabcuam thiab sib npaug ntawm cov rog thiab calcium. Peb nyiam feta tshaj zaub xam lav, ntawm a deli board ib sab ntawm qee cov txiv ntseej los yog ntawm cov kua txiv hmab txiv ntoo burger .

Yuav khaws nws li cas: Txhawm rau khaws feta pre-crumbled, cia li khaws cia rau hauv lub tub yees. Txhawm rau khaws cov block feta lossis feta hauv brine lossis kua, nws yog ib qho tseem ceeb kom nws ntub kom nws tsis qhuav. Cia tus feta nyob rau hauv ib lub thawv airtight hauv nws cov brine, los yog ua koj tus kheej brine nrog dej thiab ntsev yog tias nws tau ntim khoom qhuav.

Siv nws: Ci Feta nrog Dill, Caper Berries thiab Citrus

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5. Swiss

Nws yog koj li deli Sandwich cov tus phooj ywg zoo tshaj thiab qhov kev xaiv ooey-gooey rau fondue . Cov cheese me no ua los ntawm nyuj cov mis nyuj yog nutty thiab vaguely qab zib. Tau kawg, Swiss muaj npe nrov rau nws qhov kos npe (qhov muag, yog tias koj nyiam), uas yog cov txiaj ntsig ntawm cov pa roj carbon dioxide raug tso tawm thaum lub sij hawm loj hlob. Vim tias nws yog ib qho nyuaj cheese, nws muaj roj thiab cov protein ntau dua li cov cheese tshiab ntawm peb daim ntawv teev npe: Hauv ib lub ooj noj, Swiss moos nyob rau ntawm 108 calories, 8 grams roj (5 saturated), 8 grams protein thiab 22 feem pua ntawm koj cov calcium txhua hnub. Koj cov hniav thiab cov pob txha yuav ua tsaug rau koj.

Yuav khaws nws li cas: Txawm hais tias nws tsis yog qhov tsim nyog los khaws Swiss cheese hauv lub tub yees, tub yees yuav tsis muaj qhov tsis ntseeg txog nws lub txee lub neej. Txhawm rau khaws cia, qhwv Swiss hauv parchment lossis daim ntawv siv quav ciab, tom qab ntawd npog nws hauv hnab yas.

Siv nws: Gruyère thiab Swiss Fondue

Yees duab © AlexPro9500 / Getty Images

6. Provolone

Qhov no Italian xaiv yog rub-curd cheese ua nrog cov nyuj cov mis nyuj muaj roj, txawm tias koj tuaj yeem pom lub teeb provolone ntawm koj lub khw muag khoom noj. Nutritionally, nws zoo ib yam li Swiss tab sis nrog ib tug tsawg gram ntawm cov protein ib ooj thiab txog 10 tsawg calories. Nws yog qhov tseem ceeb rau topping Pizza thiab yog ib tug zoo muab tub lim rau qhaub cij, qhwv thiab antipasto platters. Provolone muaj hnub nyoog tsawg kawg yog plaub lub hlis ua ntej nws tsoo cov txee, yog li nws tau ntim nrog ntsev ntau dua li cov cheese tshiab thiab mos. Ib ooj muaj 10 feem pua ntawm koj cov sodium txhua hnub (thaum Swiss tsuas muaj 1).

Yuav khaws nws li cas: Ib yam li Swiss, provolone yuav kav ntev tshaj plaws nyob rau hauv ob qho tib si parchment los yog ciab ntawv thiab yas qhwv. Txij li thaum nws yog ib qho tsis muaj dej noo, nyuaj cheese, nws tsis yog technically yuav tsum tau txias, tab sis lub tub yees yuav khaws nws cov kev ntxhib los mos thiab tsw ntev dua.

xav txog niam hnub

Siv nws: Cheater's Dawb Pizza nrog Béchamel Sauce

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7. Parmesan

Txawm hais tias koj nibble ib ooj ntawm Parmesan raws li khoom noj txom ncauj los yog ib lub quarter-khob ntawm grated Parm tshaj veggies, koj yeej tsis mus yuam kev. Qhov dej qab ntsev no yog qhov yuav tsum tau ua rau txhua lub ncuav pasta, pizza thiab Caesar zaub xam lav, thiab nws ntxiv cov kua qaub los yog nplua nuj kua ntses zoo nkauj nrog cov ntsev thiab tang. Ib qho nyuaj nyuj cheese cheese, Parmesan muaj qhov tshwj xeeb ntsev ntau dua li peb qhov kev xaiv ntawm 16 feem pua ntawm koj cov sodium txhua hnub ib zaug, nrog rau 7 grams roj. Ntawm qhov ntxiv, nws muaj 10 grams ntawm cov protein thiab tsuas yog 112 calories ib ooj. Yog li, tsuav koj ua raws li qhov pom zoo (thiab qee zaus mus rau nqaij npua), tsis tas yuav tawm hws nws.

Yuav khaws nws li cas: qhwv nws nruj nreem nyob rau hauv parchment los yog ciab ntawv, ces qhwv nws nyob rau hauv yas qhwv los yog txhuas ntawv ci. Qhov no tiv thaiv huab cua, uas tuaj yeem cuam tshuam cov cheese thiab thicken lub rind.

Siv nws: Zucchini Salad nrog Lemon thiab Parmesan

8. Txo-Fat Cheddar

Txo cov rog cheese, tseem sau tias lub teeb lossis rog tsawg, yog ua nrog cov mis nyuj ib nrab, uas txuag koj hauv cov rog thiab calorie ntau ntau. Lawv yog ib txoj hauv kev zoo kom tau txais koj cov cheese kho yam tsis tas cuam tshuam koj cov zaub mov ib txwm tawm ntawm lub qhov rais - tsuav yog tsis muaj cov khoom xyaw txawv, roj lossis ntsev ntxiv, sau ntawv Cleveland Clinic . Hauv luv, cheddar yog bae. Tab sis hom tsis tu ncua yog cov rog zoo nkauj (peb tab tom tham txog 27 feem pua ntawm koj cov roj saturated txhua hnub thiab 10 tag nrho cov rog ib zaug). Mus rau lub teeb hloov pauv thiab koj tab tom saib ntawm 88 calories, 6 grams rog, 8 grams protein thiab 22 feem pua ntawm koj cov calcium txhua hnub rau ib-ounce daim. Cheddar yog amazing ntawm qe, burgers thiab zoo nkauj npaum li cas txhua lub qhaub cij nyob rau hauv lub ntiaj teb no - tab sis nws txoj hauj lwm tseem ceeb nyob rau hauv peb phau ntawv yog thaum nws ua ib tug melty tsos nyob rau hauv macaroni thiab cheese .

Yuav khaws nws li cas: Qhwv lub cheese rau hauv parchment los yog daim ntawv siv quav ciab, ces nyob rau hauv yas qhwv. Siv daim ntawv rau thawj txheej tso cai rau cov cheese ua pa, thaum cov yas qhwv nruj nreem tuaj yeem txhawb cov dej noo uas ua rau cov kab mob.

Siv nws: Ib lub lauj kaub Mac thiab Cheese

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9. tshis tshis

Koj puas paub qee tus neeg muaj lub sijhawm yooj yim zom cov tshis mis dua nyuj? Qhov ntawd yog vim nws qis hauv lactose . Qhov no ntsev, dhau-tangy tus lej tuaj yeem ua tau ntau dua li cov zaub xam lav (tab sis tsis muaj dab tsi ua ke nrog cov cranberries qhuav, pecans, spinach thiab maple vinaigrette zoo dua tus txiv neej no). Creamy pastas yog ib qho tsis muaj hlwb, zoo li burgers thiab jam-slathered qhob cij . Koj tuaj yeem ci los yog kib cov nqaij nyug los yog pob tshis cheese, yog tias koj xav tau qee yam khoom noj khoom haus. Nws yog calorically on-par nrog feta ntxiv rau ib qho ntxiv gram ntawm cov protein ib ooj (5 grams tag nrho). Nws tuaj yeem tuav nws tus kheej nrog tus so ntawm peb xaiv, ua tsaug rau ib tug me me 6 grams ntawm tag nrho cov rog thiab ib tug tsawg sodium feem pua. Qhov tsuas yog con: tshis cheese tsis muaj calcium ntau npaum li lwm cov cheese, tsuas yog muab rau koj txog 4 mus rau 8 feem pua ntawm qhov koj yuav tsum tau noj hauv ib hnub.

Yuav khaws nws li cas: Yog hais tias nws yog mos los yog ib nrab mos, khaws tshis cheese rau hauv ib lub thawv airtight hauv lub tub yees. Yog hais tias nws yog ib qho nyuaj tshis cheese, qhwv nws hauv parchment los yog daim ntawv siv quav ciab ua ntej, ces ntawv ci los yog yas qhwv.