Nau'ikan Lafiya 9 na Cuku

Wadatacce

• 1. Mozzarella
• 2. Blue Cheese
• 3. Feta
• 4. Cuku Cuku
• 5. Ricotta
• 6. Parmesan
• 7. Switzerland
• 8. Cheddar
• 9. Awaki
• Layin .asa

Cuku kayan kiwo ne wanda ya zo cikin ɗarurruwan launuka daban-daban da ɗanɗano.

Ana samar da shi ta hanyar ƙara acid ko ƙwayoyin cuta zuwa madara daga dabbobin gona daban-daban, sa'annan tsufa ko sarrafa ingantattun sassan madara.

Abincin da dandano na cuku ya dogara da yadda ake samar da shi da kuma abin da ake amfani da madara.

Wasu mutane suna damuwa cewa cuku yana da girma a cikin mai, sodium, da calories. Koyaya, cuku kuma kyakkyawan tushen sunadarai, alli, da sauran abubuwan gina jiki.

Cin cuku na iya ma taimakawa asarar nauyi kuma yana taimakawa hana cututtukan zuciya da osteoporosis. Wannan ya ce, wasu cuku suna da lafiya fiye da wasu.

Anan ga 9 daga cikin nau'in cuku mafi koshin lafiya.

1. Mozzarella

Mozzarella mai taushi ne, farin cuku mai wadataccen abun ciki. Ya samo asali ne daga kasar Italia kuma yawanci ana yin sa ne daga bawon Italia ko madarar shanu.

Mozzarella tayi ƙarancin sodium da kalori fiye da sauran cuku. Oza daya (gram 28) na cikakken kitse mozzarella ya ƙunshi ():

• Calories: 85
• Furotin: 6 gram
• Kitse: 6 gram
• Carbs: Gram 1
• Sodium: 176 MG - 7% na Shawarwarin Yau da Kullum (RDI)
• Alli: 14% na RDI

Mozzarella kuma ya ƙunshi ƙwayoyin cuta waɗanda ke aiki azaman rigakafi, gami da damuwa na Lactobacillus casei kuma Lactobacillus fermentum (, , ).

Dukansu nazarin dabbobi da na ɗan adam suna nuna cewa waɗannan maganin rigakafin na iya inganta lafiyar hanji, inganta rigakafi, da yaƙi kumburi a jikinku (,,,).

Studyaya daga cikin binciken da aka yi a cikin tsofaffi 1,072 sun gano cewa shan oza 7 (200 ml) a kowace rana na madara mai yalwa Lactobacillus fermentum na wata 3 ya rage tsawon lokacin cututtukan numfashi, idan aka kwatanta da rashin shan abin sha ().

Sabili da haka, kayan kiwo kamar mozzarella waɗanda ke ƙunshe da wannan kwayar cutar na iya ƙarfafa garkuwar ku da taimaka yaƙi da cututtuka. Koyaya, ana buƙatar ƙarin bincike.

Mozzarella tana da ɗanɗano a cikin salatin Caprese - wanda aka yi da sabo tumatir, Basil, da ruwan balsamic - kuma ana iya ƙara shi da girke-girke da yawa.

Takaitawa Mozzarella shine cuku mai laushi wanda yake ƙasa da sodium da adadin kuzari fiye da sauran cuku. Hakanan ya ƙunshi maganin rigakafi wanda zai iya inganta garkuwar ku.

2. Blue Cheese

Ana yin shuɗin cuku daga saniya, akuya, ko madarar tumaki wanda aka warke tare da al'adu daga abin da yake canzawa Penicillium ().

Yawanci farare ne mai launin shuɗi ko jijiyoyi masu toka da tabo. Tsarin da aka yi amfani da shi don ƙirƙirar shuɗin cuku yana ba shi ƙamshi mai ban sha'awa da ƙarfi, ɗanɗano mai ɗanɗano.

Cuku mai laushi yana da gina jiki sosai kuma yana da ƙarin alli fiye da sauran cuku. Ounaya daga cikin oza (gram 28) na madarar ruwan shanu mai madara duka ya ƙunshi ():

• Calories: 100
• Furotin: 6 gram
• Kitse: 8 gram
• Carbs: Gram 1
• Sodium: 380 MG - 16% na RDI
• Alli: 33% na RDI

Tunda cuku mai kauri yana cikin alli, wani sinadari da ake buƙata don lafiyar ƙashi mafi kyau duka, ƙara shi zuwa abincinka na iya taimakawa hana lamuran kiwon lafiya masu alaƙa da ƙashi.

A hakikanin gaskiya, wadataccen shan alli yana da nasaba da raguwar kasadar cutar sanyin kashi, wanda ke haifar da kasusuwa su zama masu rauni da karyayyen (,,).

Cuku mai laushi yana da ɗanɗano a saman burgers, pizzas, da salads da aka yi da alayyaho, goro, da apples or pears.

Takaitawa Cuku mai laushi yana da shuɗi mai launin shuɗi ko launin toka da ɗanɗano mai ɗanɗano. An loda shi da alli, yana iya inganta lafiyar ƙashi kuma yana taimakawa hana ƙoshin ƙashi.

3. Feta

Feta mai taushi ne, mai gishiri, farin cuku wanda asalinsa daga Girka ne. Yawanci ana yin shi ne daga madarar tumaki ko ta akuya. Madarar tumaki tana ba wa ɗanɗano da ɗanɗano da kaifi, yayin da akuya ta fi sauƙi.

Tunda an sanya feta a cikin ruwan shafa don adana ɗanɗanon ɗanɗano, zai iya zama mai ƙarancin sodium. Koyaya, yawanci yana da ƙarancin adadin kuzari fiye da sauran cuku.

Ounaya daga cikin oza (gram 28) na cuku mai cike da kitse ya bayar ():

• Calories: 80
• Furotin: 6 gram
• Kitse: 5 gram
• Carbs: Gram 1
• Sodium: 370 MG - 16% na RDI
• Alli: 10% na RDI

Feta, kamar kowane kiwo mai cikakken kitse, yana ba da linoleic acid hade (CLA), wanda ke da alaƙa da rage ƙoshin jiki da inganta haɓakar jiki (,,).

Studyaya daga cikin bincike a cikin manya masu kiba 40 ya gano cewa shan gram 3.2 a kowace rana na ƙarin CLA na tsawon watanni 6 ya rage ƙimar jiki sosai kuma ya hana riba mai nauyi, idan aka kwatanta da placebo ().

Sabili da haka, cin abinci mai dauke da CLA kamar feta na iya taimakawa inganta haɓakar jiki. A gaskiya ma, feta da sauran cuku da aka yi daga madarar tumaki yawanci suna da CLA fiye da sauran cuku (17, 18).

Koyaya, bincike yana iyakance kuma galibi yana mai da hankali akan abubuwan CLA.

Don kara cuku a cikin abincinku, gwada cakuɗe shi a kan salads, ƙara shi zuwa ƙwai, ko kuma bulala shi a tsoma don ci tare da sabbin kayan lambu.

Takaitawa Feta shine cuku na Girka wanda ya fi girma a cikin gishiri amma ƙasa da adadin kuzari fiye da sauran cuku. Hakanan yana iya ƙunsar mafi girma na CLA, mai ƙoshin acid wanda ke da alaƙa da haɓakar jiki.

4. Cuku Cuku

Cuku na gida ne mai laushi, farin cuku da aka yi daga sakakken ɗanɗano na madarar shanu. Ana tunanin ya samo asali ne daga Amurka.

Cuku na gida ya fi sauran furotin yawa fiye da sauran cuku. Kofin 1/2-gram (110-gram) na cuku mai cike da kitse ya bayar ():

• Calories: 120
• Furotin: 12 gram
• Kitse: 7 gram
• Carbs: 3 gram
• Sodium: 500 MG - 21% na RDI
• Alli: 10% na RDI

Tunda cuku a gida yana da furotin amma ƙananan kalori, yawanci ana ba da shawarar don rage nauyi.

Yawancin karatu sun nuna cewa cin abinci mai gina jiki mai yawa kamar cuku na gida na iya ƙara yawan jin daɗi da kuma taimakawa rage yawan cin abincin kalori, wanda hakan na iya haifar da asarar nauyi (,).

Nazarin a cikin manya masu lafiya 30 sun gano cewa cuku a gida kamar cika yake kamar omelet tare da irin wannan kayan abinci mai gina jiki (,).

Don haka, ƙara cuku a cikin abincinka na iya taimaka maka jin cikakken bayan abinci da rage yawan abincin kalori.

Yana da ɗanɗano sosai yadawa a gasa, a gauraya shi a cikin laushi, an ƙara shi da ƙwai, ko amfani da shi azaman tushe.

Takaitawa Cuku gida shine sabo, cuku mai laushi wanda aka ɗora shi da furotin. Cheeseara cuku a cikin abincinku na iya taimaka muku ci gaba da ƙoshin abinci kuma yana iya taimakawa asarar nauyi.

5. Ricotta

Ricotta wani cuku ne na italiya wanda aka yi shi daga ɓangarorin ruwa na saniya, akuya, tumaki, ko madarar baƙon ruwan italiya wanda ya rage daga yin wasu cuku. Ricotta yana da laushi mai laushi kuma ana yawan bayyana shi azaman fasalin wuta na cuku.

Kofin 1/2-gram (124-gram) na romo-madara duka ya ƙunshi ():

• Calories: 180
• Furotin: 12 gram
• Kitse: 12 gram
• Carbs: 8 gram
• Sodium: 300 MG - 13% na RDI
• Alli: 20% na RDI

Sunadaran da ke cikin cuku ricotta yawanci whey ne, furotin na madara wanda ya ƙunshi dukkan muhimman amino acid ɗin da mutane ke buƙata su samu daga abinci ().

Whey yana iya sauƙaƙewa kuma yana iya haɓaka haɓakar tsoka, taimakawa rage ƙwanƙwasa jini, da rage matakan cholesterol mai girma (,,).

Studyaya daga cikin binciken da aka yi a cikin manya masu nauyin kiba 70 sun gano cewa shan gram 54 na furotin whey a kowace rana tsawon makonni 12 ya saukar da cutar hawan jini ta 4% idan aka kwatanta da matakan farko. Koyaya, wannan binciken ya mai da hankali ne akan kari na whey maimakon whey daga abincin kiwo ().

Duk da yake ricotta na iya ba da fa'idodi iri ɗaya, ana buƙatar ƙarin bincike kan whey daga cikakken abinci.

Cuku Ricotta ya ɗanɗana daɗi a cikin salatin, ƙwanƙwuran ƙwai, taliya, da lasagna. Hakanan za'a iya amfani dashi azaman tushe don kirim mai tsami ko a yi amfani da shi tare da 'ya'yan itace don abun ciye-ciye-da-daɗi.

Takaitawa Ricotta wani creamy ne, farin cuku wanda aka ɗora shi da furotin. Kyakkyawan whey mai kyau wanda aka samo a ricotta na iya haɓaka haɓakar tsoka kuma zai taimaka rage saukar jini.

6. Parmesan

Parmesan yana da wuya, tsohuwar cuku wanda ke da laushi mai laushi da gishiri, dandano mai ƙanshi. Anyi shi ne daga danyen, madarar saniya mara shafa wacce tayi shekaru akalla 12 don kashe kwayoyin cuta masu cutarwa da kuma samar da hadadden dandano (27).

An ɗora samfurin ƙarshe tare da abubuwan gina jiki. Ounaya daga cikin oza (gram 28) na cukuwan Parmesan ya samar ():

• Calories: 110
• Furotin: 10 gram
• Kitse: 7 gram
• Carbs: 3 gram
• Sodium: 330 MG - 14% na RDI
• Alli: 34% na RDI

Hakanan oce-1 (gram 28) kuma yana ɗauke da kusan 30% na RDI na phosphorus ().

Tunda Parmesan yana da wadata a cikin alli da phosphorus - abubuwan gina jiki waɗanda ke taka rawa wajen samar da ƙashi - yana iya inganta lafiyar ƙashi (,).

Studyaya daga cikin binciken da aka yi a cikin kusan 5,000 masu lafiya na Koriya sun gano cewa mafi yawan abincin da ake ci na alli da phosphorus suna da alaƙa da alaƙar ƙashi mafi kyau a wasu ɓangarorin jiki - gami da mace, ƙashin mutum mafi tsayi ().

A ƙarshe, tun da ya tsufa na dogon lokaci, Parmesan yana da ƙarancin lactose kuma yawanci mutane da ke da haƙuri na lactose na iya jurewa ().

Grated Parmesan za a iya saka shi a cikin pastas da pizzas. Hakanan zaka iya yayyafa shi a kan ƙwai ko yada yanka a kan allon cuku tare da 'ya'yan itace da kwayoyi.

Takaitawa Parmesan shine ƙananan cuku mai lactose wanda ke cike da alli da phosphorus, wanda na iya inganta lafiyar ƙashi.

7. Switzerland

Kamar yadda sunan ya nuna, cuku na Switzerland ya samo asali ne daga Switzerland. Wannan cuku mai wuya mai wuya ana yin shi ne daga madarar shanu kuma yana da ɗanɗano, ɗanɗano mai ɗanɗano.

Ramin sa hannun sa an ƙirƙira shi ta hanyar ƙwayoyin cuta waɗanda ke sakin gas yayin aikin ferment.

Ounayan oza (gram 28) na cuku na Switzerland wanda aka yi da madara ya ƙunshi ():

• Calories: 111
• Furotin: 8 gram
• Kitse: 9 gram
• Carbs: ƙasa da gram 1
• Sodium: 53 MG - 2% na RDI
• Alli: 25% na RDI

Tun da yake yana da ƙasa a cikin sodium da mai fiye da yawancin cuku, ana ba da shawarar cuku na Switzerland ga duk wanda ke buƙatar sa ido kan gishirin sa ko mai, kamar mutanen da ke da hawan jini ().

Abin da ya fi haka, bincike ya nuna cewa cuku na Switzerland yana ba da mahadi daban-daban waɗanda ke hana enzyme mai canza angiotensin (ACE) (, 33).

ACE yana taƙaita jijiyoyin jini kuma yana ɗaga hawan jini a cikin jikin ku - don haka mahaɗan da suka dakile shi na iya taimakawa rage saukar karfin jini (, 33).

Wancan ya ce, yawancin nazarin akan tasirin mahaɗin cuku na Switzerland akan hawan jini an ware su don gwada tubes. Ana buƙatar binciken ɗan adam.

Don haɗa cuku na Switzerland cikin abincinku, zaku iya cin shi tare da 'ya'yan itace ko ƙara shi zuwa sandwiches, gasa kwai, burgers, da miyar albasar Faransa.

Takaitawa Cuku ɗin Switzerland ba shi da ƙanshi da sodium fiye da yawancin sauran cuku kuma yana ba da mahaɗan da ke iya taimakawa rage saukar karfin jini. Koyaya, ana buƙatar ƙarin bincike.

8. Cheddar

Cheddar sanannen sanannen cuku ne daga Ingila.

An yi shi daga madarar shanu wanda ya balaga tsawon watanni, yana iya zama fari, fari-fari, ko rawaya. Gwanin cheddar ya dogara da nau'ikan, jere daga m zuwa ƙarin kaifi.

Ounaya daga cikin oza (gram 28) na madarar garin madara duka ya ƙunshi ():

• Calories: 115
• Furotin: 7 gram
• Kitse: 9 gram
• Carbs: Gram 1
• Sodium: 180 mg - 8% na RDI
• Alli: 20% na RDI

Baya ga wadataccen furotin da alli, cheddar kyakkyawan tushe ne na bitamin K - musamman bitamin K2 ().

Vitamin K na da mahimmanci ga lafiyar zuciya da ta kashi. Yana hana sanya alli cikin bangon jijiyoyin ku da jijiyoyin ku ().

Levelsarancin matakan bitamin K na iya haifar da haɓakar alli, yana hana gudan jini kuma yana haifar da haɗarin toshewa da cututtukan zuciya (,,).

Don hana ƙwayoyin calcium, yana da mahimmanci don samun isasshen bitamin K daga abinci. Kamar yadda K2 daga abincin dabbobi ya fi dacewa fiye da K1 da aka samo a cikin tsire-tsire, K2 na iya zama mai mahimmanci musamman don hana cututtukan zuciya ().

A hakikanin gaskiya, bincike daya a cikin sama da mata manya 16,000 ya alakanta yawan cin bitamin K2 zuwa ƙananan haɗarin kamuwa da cututtukan zuciya tsawon shekaru 8 ().

Cin cheddar wata hanya ce ta kara yawan cin bitamin K2 dinka. Kuna iya ƙara shi zuwa faranti na charcuterie, kayan lambu, burgers, da ƙwai.

Takaitawa Cheddar yana da wadataccen bitamin K2, mai gina jiki wanda yake hana alli daga ginawa a jijiyoyin ku da jijiyoyin ku. Samun isasshen K2 na iya rage haɗarin kamuwa da cututtukan zuciya.

9. Awaki

Cuku, wanda aka fi sani da chèvre, ɗanɗano ne, cuku mai laushi da aka yi daga madarar akuya.

Ana samunsa ta hanyoyi daban-daban, gami da bayanan yadawa, karaya, da nau'ikan da aka yi kama da Brie.

Cikakken akuya na da matukar gina jiki, tare da oza 1 (gram 28) ():

• Calories: 75
• Furotin: 5 gram
• Kitse: 6 gram
• Carbs: 0 gram
• Sodium: 130 mg - 6% na RDI
• Alli: 4% na RDI

Bugu da kari, madarar akuya na da acid mai matsakaiciyar sarkar fiye da madarar shanu. Wadannan nau'ikan kitsen suna saurin shiga jikinku kuma ba za'a iya adana su ba kamar mai ().

Bugu da ƙari, cuku na akuya na iya zama da sauƙi ga wasu mutane su narke fiye da cuku da aka yi daga madarar shanu. Wannan na iya kasancewa saboda nonon akuya yayi kasa a cikin lactose kuma yana dauke da sunadarai daban-daban.

Musamman, cuku na akuya na dauke da sinadarin A2, wanda ka iya zama mai karancin kumburi kuma ba zai iya haifar da rashin narkewar abinci ba kamar na A1 din da ake samu a madarar shanu (,).

Za a iya saka cuku-busassun cuku a salads, pizzas, da kwai. Abin da ya fi haka, cuku da cuku da romon akuya na yin tsoma mai daɗi don 'ya'yan itace ko kayan marmari.

Takaitawa Cuku mafi ƙaranci a cikin lactose kuma yana ɗauke da sunadarai waɗanda ƙila za a iya saurin narkewa fiye da waɗanda ke cikin cuku daga madarar shanu.

Layin .asa

Cuku shine samfurin kiwo mai yadu.

Yawancin cuku sune tushen tushen furotin da alli, kuma wasu suna ba da ƙarin fa'idodin kiwon lafiya. Musamman, wasu cuku zasu iya samar da abinci mai gina jiki wanda ke inganta lafiyar hanji, taimakawa asarar nauyi, inganta lafiyar kashi, da rage barazanar cututtukan zuciya.

Koyaya, kamar yadda wasu cuku zasu iya kasancewa a cikin sodium da / ko mai, har yanzu yana da daraja a kula da abincin ku.

Gabaɗaya, cuku na iya zama ƙari mai gina jiki ga lafiyayye, daidaitaccen abinci.