Abubuwa kaɗan ne ke sa zukatanmu (da tummies) su rera waƙa kamar haka cuku . Duk da yake babban tushen calcium da furotin , wasu nau'ikan na iya zama super high a cikakken mai, sodium da cholesterol. The Ƙungiyar Zuciya ta Amirka yana ba da shawarar cewa manya su sami abinci biyu zuwa uku a rana na samfuran kiwo marasa kitse ko ƙarancin mai (mafi dacewa waɗanda ba su wuce gram 3 na mai ba da gram 2 na cikakken mai a kowace oza). Don haka, wanne cuku yi yanke? Ci gaba da karantawa don gano.
Amfanin Cin Cuku a Lafiya
Kun riga kun san cuku babban tushen calcium da furotin ne, tunda an yi shi daga madara. Amma abincin ta'aziyya mai mahimmanci kuma yana da tarin wasu fa'idodi masu ɓoye:
- Nazarin a cikin Jaridar Burtaniya ta Gina Jiki An gano cewa cin oza biyu na cuku a rana zai iya rage haɗarin cututtukan zuciya da kashi 18 cikin ɗari. Bugu da ƙari, cin ko da rabin oza kawai a rana zai iya rage haɗarin bugun jini da kashi 13 cikin ɗari. Masu bincike sun kirga wannan bayanan har zuwa abun ciki na bitamin da ma'adinan cuku, wanda ya ƙunshi potassium, magnesium, bitamin B-12 da riboflavin.
- Cuku kuma na iya rage haɗarin ku don kamuwa da ciwon sukari na 2, bisa ga bayanin Jaridar Amirka ta Abincin Abinci . Wannan ya faru ne saboda ɗan gajeren sarkar saturated fats da abun ciki na calcium, wanda ke ƙara haɓakar insulin.
- Cuku shine babban tushen bitamin A da B-12 da phosphorus, in ji shi Harvard Makarantar Kiwon Lafiyar Jama'a .
- Cuku da aka yi daga madarar dabbobin da ake ciyar da ciyawa kashi 100 (ko tunkiya, saniya ko akuya) ita ce mafi girma a cikin sinadirai kuma tana son samun ƙari. omega-3 fatty acid da bitamin K-2 .
- Cuku na iya taimakawa wajen kare haƙoranku daga kogo, in ji a Danish Karger karatu . A karshen wani bincike na shekaru uku, masu bincike sun gano cewa yawancin yara sun kasance ba tare da kogo ba lokacin da suke da nauyin kiwo sama da matsakaici fiye da waɗanda ke da matsakaicin ci.
- Cuku Hakanan an nuna yana taimakawa tare da rage nauyi, rage hawan jini, hana osteoporosis da rage haɗarin mata masu ciki na preeclampsia.
Duk da yake yana iya zama mai girma a cikin mai da sodium, akwai yalwar cuku a gefe mai laushi waɗanda suke daidai da sassa masu dadi da gina jiki. Koyaya, muna goyan bayan cin kowane cuku da aka ji daɗin matsakaici. Ga tara daga cikin abubuwan da muka fi so.
Hotunan LauriPatterson/Getty1. Cottage Cheese
Kada ku buga shi: tafi-zuwa lafiyayyen abun ciye-ciye saboda dalili. Yin hidimar rabin kofi na cuku gida yana alfahari da gram 13 na furotin, gram 5 na mai (2 kawai daga cikinsu sun cika) da kashi 9 na calcium na yau da kullun. Kuma za ku iya zaɓar cuku mai-mai-mai-mai, idan kuna son adana ƙarin adadin kuzari 30 kowace hidima. The kawai downside? Duk nau'ikan biyu suna da yawa a cikin sodium, suna ɗauke da kashi 17 cikin ɗari na abin da kuke ci na yau da kullun. Amma idan aka kwatanta da wasu cukui, wannan yana da sauƙin sarrafawa, musamman idan kun yi aiki da shi cikin abinci mai lafiya. Gwada cukuwar gida akan gurasa, tare da sabo 'ya'yan itace ko gauraye a cikin oatmeal.
Yadda Ake Ajiye Shi: Saboda yawan danshi, cukulan gida yakamata a sanya shi a cikin firiji don hana ci gaban ƙwayoyin cuta.
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Hotunan Eugene Mymrin/Getty2. Rikota
A m mulkin yatsa ne ga watsi da abubuwa labeled cuku kayayyakin, wanda ake sarrafa shi da wucin gadi sinadaran da kuma hydrogenated mai. Cukuka na halitta, kamar ricotta, ba su da waɗannan kitsen da aka ƙara. Ricotta-madara gabaɗaya za ta biya ku kimanin adadin kuzari 215 a kowace rabin kofi, da kuma gram 16 na mai (10 daga cikinsu sun cika), gram 14 na furotin da fiye da kashi ɗaya cikin huɗu na adadin kuzarin da ake ba ku a kullum. Don haka, idan kuna cin kasuwa tare da lafiyar lafiya, ku je ga ricotta-skim; zai cece ku gram 6 na jimlar mai da kusan adadin kuzari 45. Skim ricotta yana da ƙidaya mafi girma na calcium kuma zai haɗa ku da kashi 34 na adadin da aka ba da shawarar yau da kullun a cikin hidima ɗaya. Bugu da ƙari, ricotta yana da isasshen isa don yin ado toast , soyayyen ƙwai ko salatin , amma babu abin da ya doke ricotta-sumba taliya tasa.
Yadda Ake Ajiye Shi: Kamar cuku gida, ricotta yana da yawa a cikin danshi, don haka ya kamata a adana shi kullum a cikin firiji.
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Hotunan Westend61/Getty3. Mozzarella
Fresh cuku yakan zama ƙasa a cikin sodium tunda baya buƙatar tsufa kamar cuku mai wuya. Oza na sabo mozzarella (irin rigar da kuke gani a cikin yanka ko bukukuwa a kantin kayan miya) kawai ya ƙunshi adadin kuzari 84, gram 6 na mai, gram 4 na cikakken mai da gram 6 na furotin. Ba shi da girma a cikin calcium a kashi 14 na abin da aka ba da shawarar yau da kullun, amma halayen sa na yau da kullun sun haɗa da hakan. (BTW, blue cuku yana cikin mafi yawan wadatattun ƙwayoyin calcium na kowane cuku, amma kuma ya fi girma a cikin adadin kuzari da mai.) Kofin kwata-kwata na shredded mozzarella yana da kusan lambobi iri ɗaya kamar sabo, amma za ku iya ceton kanku wasu kitse da adadin kuzari ta hanyar siyayya. part-skim ko rage-mai mozzarella.
Yadda Ake Ajiye Shi: Sabon mozz zai kiyaye mafi kyau a cikin firiji a cikin akwati na ruwan sanyi. Zai daɗe ma idan kun canza ruwa kullum.
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Adel Békefi / Getty Images4. Feta
Abincin Bahar Rum ba zai zama cikakke ba tare da ƴan ɓarke na cuku mafi shaharar Girka. A al'ada, feta cuku ne mai brined curd (shi ya sa yake da gishiri da kuma dadi) daga madarar tumaki amma zaka iya samun bambancin akuya ko madarar saniya a babban kanti. Yana da ƙananan adadin kuzari idan aka kwatanta da wasu cuku a cikin adadin kuzari 75 a kowace oza. Koyaya, yana da ƙasa a cikin furotin fiye da mozz tare da gram 4 kawai a kowane hidima kuma daidai cikin sharuddan mai da alli. Muna son feta sama da salatin, akan a allo allo kusa da wasu zaitun ko a gasasshen ɗanɗano burger .
Yadda Ake Ajiye Shi: Don adana feta da aka rigaya, kawai ajiye shi a cikin firiji. Don adana toshe feta ko feta a cikin brine ko ruwa, yana da mahimmanci a kiyaye shi danshi don kada ya bushe. Ko dai a ajiye feta a cikin akwati marar iska a cikin brine, ko yin brine ku da ruwa da gishiri idan ya bushe.
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Tim UR/Getty Hotuna5. Swiss
Deli naku ne sanwici babban aboki da zaɓin ooey-gooey don fondue . Wannan cuku mai laushi da aka yi daga madarar saniya yana da ɗanɗano kuma mai daɗi. Tabbas, Swiss ya shahara ga ramukan sa hannu (idanu, idan kuna da sha'awa), wanda shine sakamakon sakamakon carbon dioxide da aka saki yayin tsarin balaga. Saboda cuku ne mai wuya, yana da ɗan girma a cikin mai da furotin fiye da sabbin cukukan da ke cikin jerinmu: A cikin hidimar oza ɗaya, agogon Swiss a cikin adadin kuzari 108, gram 8 na mai (5 cikakken), 8 grams na furotin da kuma Kashi 22 na calcium na yau da kullun. Haƙoranku da ƙasusuwanku za su gode muku.
Yadda Ake Ajiye Shi: Ko da yake ba lallai ba ne don ajiye cukukan Swiss a cikin firiji, firiji ba shakka zai tsawaita rayuwarsa. Don adanawa, kunsa Swiss a cikin takarda ko takarda mai kakin zuma, sa'an nan kuma rufe shi a cikin filastik filastik.
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Hotunan AlexPro9500/Getty6. Provolone
Wannan Italiyanci pick cuku ne da aka ja-curd da aka yi da madarar saniya mai kitse, ko da yake ƙila za ka iya samun tsokanar haske a wurin mai sayar da kayan abinci na gida. A cikin abinci mai gina jiki, yana da kama da Swiss amma tare da ƙarancin furotin gram ɗaya a kowace oza kuma kusan ƙarancin adadin kuzari 10. Yana da mahimmanci don topping Pizza kuma shi ne babban filler ga sandwiches, nannade da antipasto platters. Provolone yana da shekaru aƙalla watanni huɗu kafin ya shiga ɗakunan ajiya, don haka yana cike da gishiri fiye da yawancin cuku mai laushi da taushi. Oza ɗaya yana da kashi 10 na sodium na yau da kullun (yayin da Swiss kawai yana da 1).
Yadda Ake Ajiye Shi: Kamar Swiss, provolone zai daɗe a nannade cikin duka takarda ko takarda kakin zuma da filastik. Tunda yana da ɗanɗano mai ɗanɗano, cuku mai wuya, baya buƙatar a zahiri a sanyaya shi, kodayake firiji zai adana tsayin daka da dandano.
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Hotunan MEDITERRANEAN/Getty7. Parmesan
Ko kun sami oza na toshe Parmesan a matsayin abun ciye-ciye ko yayyafa kofi kwata na grated Parm a kan kayan lambu, da gaske ba za ku iya yin kuskure ba. Wannan gishiri mai gishiri ana buƙata don kowane tasa, pizza da salatin Kaisar, kuma yana cike da acidic ko kayan miya da kyau tare da naushi na gishiri da tang. Cakulan madarar saniya mai wuya, Parmesan yana da gishiri mai yawa fiye da sauran abubuwan da muke zaba a kashi 16 na sodium na yau da kullun kowace hidima, da kuma gram 7 na mai. A gefe guda kuma, yana da gram 10 na furotin kuma adadin kuzari 112 kawai a kowace oza. Don haka, idan dai kun tsaya ga adadin da aka ba da shawarar (kuma lokaci-lokaci ku tafi naman alade), babu buƙatar yin gumi.
Yadda Ake Ajiye Shi: A nade shi sosai a cikin takarda ko takarda mai kakin zuma, sannan a nannade shi da filastik filastik ko foil na aluminum. Wannan yana hana bayyanar iska, wanda zai iya canza launin cuku kuma ya yi kauri.
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eravau/Getty Hotuna8. Rage-Kitse Cheddar
Rage-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-fat) an yi su ne da madarar ɓangarorin-skim,wanda ke ceton ku a cikin sassan mai da kalori. Hanya ce mai kyau don gyara cuku ɗinku ba tare da jefar da abincinku na yau da kullun a cikin taga ba - muddin babu wasu abubuwan ban mamaki, mai ko ƙarin gishiri da aka ƙara, bayanin kula. Cleveland Clinic . A takaice, cheddar bae. Amma nau'in na yau da kullun yana da kyau sosai a cikin mai (muna magana kashi 27 cikin 100 na cikakken kitsen ku na yau da kullun da jimlar gram 10 na mai kowace hidima). Jeka sigar haske a maimakon haka kuma kuna kallon adadin kuzari 88, gram 6 na mai, gram 8 na furotin da kashi 22 na calcium na yau da kullun a kowane yanki na oza guda. Cheddar yana da ban mamaki akan ƙwai, burgers da kyawawan kowane sandwich a duniya-amma babban abin da ya fi dacewa a cikin littafin mu shine lokacin da yake bayyanar da narkewa. macaroni da cuku .
Yadda Ake Ajiye Shi: Sanya cuku a cikin takarda ko takarda kakin zuma, sannan a cikin filastik filastik. Yin amfani da takarda don Layer na farko yana ba da cuku damar yin numfashi, yayin da filastik nannade sosai zai iya inganta danshi wanda ke haifar da kwayoyin cuta.
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Hotunan Halfdark/Getty9. Ciwon akuya
Shin kun san wasu suna samun sauƙin narkewar nonon akuya fiye da na saniya? Domin haka ne rage a cikin lactose . Wannan gishiri, lambar da ta wuce kima na iya yin yawa fiye da saman salatin (ko da yake babu wani nau'i-nau'i tare da busassun cranberries, pecans, alayyafo kuma maple vinaigrette ya fi wannan mutumin). Fastoci masu tsami ba su da hankali, kamar burgers da jam-slathered burodi . Hakanan zaka iya yin gasa ko soya medallions ko ƙwalla na cuku, idan kuna sha'awar abinci mai daɗi. Yana da kalori akan-kwata tare da feta da ƙarin gram na furotin a kowace oza (jimlar gram 5). Zai iya riƙe nasa tare da sauran abubuwan zaɓenmu, godiya ga ƙarancin gram 6 na jimillar mai da ƙarancin sodium. Maɓalli ɗaya kawai: Cukuwar akuya ba ta da calcium mai yawa kamar sauran cuku, kawai tana ba ku kusan kashi 4 zuwa 8 na abin da ya kamata ku ci a rana.
Yadda Ake Ajiye Shi: Idan mai laushi ne ko ɗan laushi, adana cukuwar akuya a cikin akwati marar iska a cikin firij. Idan cukuwar akuya ce mai wuyar gaske, sai a kunsa shi a cikin takarda ko takarda kakin zuma da farko, sannan kunsa foil ko filastik.
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