Mafi Choice Choice Choices
Idan ba ka tsammanin cewa sandwich ko taliya ne cikakke ba tare da cuku ba, ba ka kadai ba. Duk da yake dandano, cuku shi ne tushen tushen abincin da ya dace ga Amurkawa, bisa ga Cibiyar Cancer ta Kasa. Amma ba dukkan cuku ba ne. Yayin da kake cikin rage cin abinci mai rage yawan zazzaɓin cholesterol, zaka iya yin zabi daga wadanda ke da ƙananan a cikin kitsen mai da cholesterol.
Dubi yadda zaka iya amfani da cuku cikin lafiyarka mai kyau ba tare da ƙara karin mai da kalori ba.
Wadanne ƙuwanci ne mafi ƙasƙanta cikin ƙaya?
Cukuwan da aka yi amfani da su irin su mozzarella, cheddar, Monterey Jack, cuku mai launin shudi, tsokanar, da kuma Swiss duk sun ƙunshi nauyin yawa mai yawan mai, daga 3.7 zuwa 5.7 grams da kowane abu. Mozzarella da feta suna kan ƙananan ƙananan sikelin don mai koda. Cheddar da Swiss cuku suna da ƙananan kitsen mai. Ka yi la'akari da waɗannan bambance-bambance yayin da kake yanke shawara akan abin da cuku zai yi amfani da shi a kan sanwici.
Sauran cuku, irin su cakuda ricotta da cuku, suna da ƙananan kitsen da suke bautawa. Ɗaya daga cikin kopin cuku na ciki ya ƙunshi nauyin kilo 6 na cikakken mai, yayin da guda ɗaya na cakuda cheddar shredded ya ƙunshi nauyin kilo 24 na cikakken mai. Idan kuna son zaɓin nauyin ƙananan kayan waɗannan samfurori, za a yanke kusan cikakken abun ciki a kusan rabin.
Cuku | Fat Fat | Cholesterol |
Cuku cuku | 5.7 | 29 |
Muenster cuku | 5.4 | 27 |
Cheddar cuku | 5.3 | 28 |
Ciki na Mexican (queso chihuahua) | 5.3 | 30 |
Blue cuku | 5.3 | 21 |
Swiss cuku | 5.2 | 26 |
Cukuwan Amurka (sarrafawa) | 5.1 | 28 |
Provolone cuku | 4.8 | 20 |
Cukuwan Swiss (sarrafawa) | 4.5 | 24 |
Cuku na Parmesan (grated) | 4.4 | 24 |
Camembert cuku | 4.3 | 20 |
Cikin abinci na Amurka (sarrafawa) | 4.3 | 28 |
Cuku cuku | 4.2 | 25 |
Kwayar Amurka ta yada (sarrafawa) | 3.8 | 16 |
Mozzarella, madara madara | 3.7 | 22 |
Cuku Neufchatel | 3.6 | 21 |
Mozzarella, ƙasa mai laushi, raguwa | 3.2 | 18 |
Ricotta, madara madara | 2.4 | 14 |
Ricotta, madara madara | 1.4 | 9 |
Mozzarella cuku maye gurbin | 1.1 | 0 |
Cikakken Parmesan, wanda ba shi da kyauta | 0.9 | 6 |
Cottage cuku, creamed | 0.5 | 5 |
Cottage cuku, ƙananan mai, 2 bisa dari madara | 0.4 | 3 |
Cottage cuku, ƙananan mai, 1 bisa dari milkfat | 0.2 | 1 |
Cottage cuku, nonfat | 0.0 | 2 |
Kwanan Amurka, nonfat ko mai-kyauta | 0.0 | 7 |
Mafi kyawun hatsi ga Cholesterol
Dubi jerin, akwai cheeses wadanda suke da ƙananan cholesterol duk da cewa suna da matsakaici don yawan mai. Amma mafi ƙasƙanci mafi kyau shine waɗanda aka yi tare da mai-mai-mai ko madara marasa mai.
Low Cholesterol Cuku
- Part-skim mozzarella cuku (18 mg cholesterol kowane oza)
- Ƙananan mai (1 bisa dari) cakuda gida (1 MG cholesterol a kowace oda ko 8 MG ta kofin)
- Low-fat cheddar ko Colby cuku (6 MG cholesterol a kowace ounce)
- Fat-free cuku (1 MG cholesterol da tablespoon)
Alkama zuwa iyakance
- Cikakken madara mai yalwa (gwargwadon gwargwadon mita 14 na kowane gwargwadon ko gwargwadon cholesterol 125 a kowace kofin)
- Cuku da 25 zuwa 27 MG cholesterol ta kowane abu, ciki har da cheddar, Swiss, feta, Muenster, da kuma Amurka sarrafa cuku
Taimakon Taimako don Ƙara Cuku zuwa Abincin Abincinku mai Ƙananan
Abin farin ciki, akwai hanyoyin da za ku iya yanke cikakken fat da calories abun ciki na cuku da kuka kara zuwa abinci. Gwada waɗannan matakai masu taimako ga wadanda ke rage cin abinci mai rage yawan zazzabi:
- Kusar daji : Ka gwada maye gurbin cakali ko ricotta don cuku mafi girma a girke-girke. Kuna iya gane cewa wannan aikin ne kawai.
- Binciken ƙananan ƙwayoyin fuka da kuka fi so. Bincika don ganin idan akwai samfurin mai ƙananan layin kuɗin da kuka fi so. Yawancin nau'in mai-mai-nau'in iri iri ɗaya suna da irin wannan kuma suna da nau'i irin wannan rubutu ga takwarorinsu masu kitsayyen. Duk da haka, ya kamata koda yaushe ka duba lakabin abinci don mai ciki don tabbatar da cewa har yanzu ba a gabatar da mai yawa a cikin abincinka ba.
- Yi amfani da kayan cin nama mai cin nama. Idan kana kallon abincin ku, gwada cuku maye da aka yi daga kayan shuka, irin su soya. Wadannan tsirrai na ɓoye suna da rashin hatsin da ke dauke da kayan mai da ke cikin kaya .
- Yi amfani da ƙarami kaɗan. Idan baka son canzawa, zaka iya rage adadin cuku mafi kyau a cikin tasa. Alal misali, maimakon ajiye nau'i uku na Swiss cuku a kan sandwich, ƙara kawai yanki. Lokacin daɗa cakuda mai yayyafi, yi amfani da kofin ƙanshi ko cokali a maimakon yatsunka da ƙwallon ido. Bincike ƙwayoyi na pre-sliced (samuwa daga yawan masana'antun abinci) wanda zai ba ka damar jin dadin cuku cuku yayin rage cin abinci naka.
- Ƙara dandano . Binciken ƙwayoyi mai tsanani da kuma "wutsiya" wanda ya fi jin dadi. Kuna iya karanta kawai dan karamar Parmesan ko Asiago a kan karan ka ko crumble del cheeseful cuku a kan salatin don gamsar cuku craving.
Kalma Daga
Ba dole ba ka daina cakuda gaba ɗaya a kan ƙwayar cholesterol-ragewa ko rage cin abinci maras yisti, amma zaka buƙatar ka zabi hikima kuma ka rage rabo naka. Kuna iya samun kanka don bincika mafi yawan ciwon daji da ƙanshi masu dandano don jin dadin zama na musamman da sau da yawa, yayin da zaɓin yau da kullun zai kunshi ƙarancin mai.
Sources:
> Cibiyar Kayan Gida ta Ƙasar Kasa ta USDA don Tsararren Ɗauki 28 Software v.3.7.1 2017-03-29. USDA. https://ndb.nal.usda.gov/ndb/nutrients/index.
> Whitney EN, Rolfes SR. Fahimtar Gina Jiki . Stamford, CT: Ilimin Cengage; 2016.