So yogurt a wobedi no ye ma nipadua no ankasa? (Health Benefits of Yogurt) Momma yenhu eyi ho asɛm pɛpɛɛpɛ

Yogurt yɛ biribi a yɛn nyinaa ani gye ho sɛ yebedi. Efi abofra kumaa so kosi ɔpanyin so no, yɛasua sɛ yebedi yogurt bere a yɛadi aduan awie anaa bere a ɔkɔm de yɛn kakra. Nnipa binom mpo di yogurt sen sɛ wobedi ice cream. Nanso so woasusuw ho pɛn sɛ ebia yogurt a ɛyɛ dɛ yi yɛ aduan a wɔde di agoru ara kwa, anaasɛ ɛwɔ akwahosan mu mfaso a ɛsom bo kɛse ma yɛn nipadua ankasa? Ɛnnɛ, momma yɛnka nneɛma a ahintaw a ɛwɔ yogurt yi mu ho asɛm.

Nea edi kan koraa no, dɛn ne yogurt?

Sɛ yɛbɛka no tiawa a, yogurt yɛ aduan a ahoɔdennuru pii wom a wɔde nufusu na ɛyɛ. Wunim sɛnea wɔyɛ no? Wɔma nufusu yɛ hyew na wɔde mmoawa soronko bi a mfaso wɔ so ma yɛn nipadua ka ho. Afei wogyaw saa afrafrade yi wɔ ɔhyew pɔtee bi mu nnɔnhwerew pii. Afei, mmoawa no ma asikre a ɛwɔ nufusu no mu no yɛ ``Lactose`` , na ɛdan no ``Lactic acid`` . Saa adeyɛ no na ɛma nufusu no yɛ kurukuruwa na ɛma yenya yogurt dɛ a ɛyɛ akisikuru a yenim no yiye.

Saa adeyɛ yi mma yogurt nyɛ nufusu kɛkɛ, na mmom ɛyɛ aduan a wɔayam. Ɛyɛ aduan a probiotics a nkwa wom nso ahyɛ mu ma , a mfaso wɔ so kɛse ma yɛn awotwaa akwahosan.

Momma yensua aduannuru a ɛwɔ yogurt mu ho ade.

Yogurt yɛ protein, calcium, ne probiotics fibea kɛse. Ɛnyɛ ɛno nko, na mmom ɛma yenya vitamin ne nnuru afoforo pii a ɛho hia ma yɛn nipadua nso.

Aduannuru a ɛwɔ yogurt a ɛnyɛ den a srade nnim kuruwa biako (bɛyɛ gram 245) a asikre biara nka ho ni:

• Calories: Bɛyɛ 154
• Protein: gram 13 na ɛwɔ hɔ
• Srade: gram 4 na ɛyɛ
• Carbohydrates: gram 17 na ɛwɔ hɔ

Momma yensua yogurt ahorow pii ho ade.

Yogurt ahorow pii wɔ gua so, na emu biara wɔ nsonsonoe kakra.

• Amammerɛ mu Yogurt: Eyi ne yogurt a abu so sen biara a yɛn nyinaa nim. Ɛwɔ srade ahorow te sɛ nea srade nnim, nea srade nnim, ne nufusu a ɛyɛ pɛ.
• Greek Yogurt: Mprempren nkurɔfo ani gye eyi ho kɛse wɔ Sri Lanka. Wɔnam nsu afã horow (whey) a ɛboro so a ɛwɔ yogurt a wɔde di dwuma daa mu no a woyi fi hɔ so na ɛyɛ. Enti, Helafo yogurt yɛ den na ɛyɛ krim sen yogurt a wɔde di dwuma daa . Nea ɛho hia sen biara no, protein dodow a ɛwɔ mu no bɛyɛ mmɔho abien sen yogurt a wɔde di dwuma daa . Enti, wote nka sɛ wo ho ayɛ wo ma bere a woadi kakra mpo awie no. Asikre ne carbohydrates dodow nso sua koraa.
• Kefir: Eyi yɛ yogurt a wotumi nom. Ɛyɛ probiotics fibea a ano yɛ den sen yogurt a wɔde di dwuma daa. Adeyɛ a ɛma ɛyɛ hyew no ma lactose dodow a ɛwɔ mu no so tew. Enti, ɛtɔ mmere bi a wɔn a wɔwɔ yafunu mu haw bere a wɔanom nufusu (a entumi nnye lactose) mpo betumi de kefir adi dwuma.
• Frozen Yogurt: Ade pa a wɔde si ice cream ananmu. Nanso, ɛtaa de asikre ne nneɛma a ɛma ɛyɛ dɛ aka ho . Enti, bere a ebia srade sua sen ice cream de, nanso ebetumi anya asikre dodow a ɛte saa ara. Enti ɛho hia sɛ wokenkan nea wɔakyerɛw so no.

Akwahosan mu mfaso atitiriw a ɛwɔ yogurt a wodi so

1. Ɛma awotwaa akwahosan ne aduan a wɔyam no tu mpɔn

Yogurt yɛ probiotic, a ɛkyerɛ sɛ ɛwɔ mmoawa a mfaso wɔ so a wɔte yɛn dwensɔtwaa mu.Nokware adamfo. Saa probiotics yi boa ma mmoawa pa ne bɔne a wɔwɔ yɛn dwensɔtwaa mu no kari pɛ. Eyi ma aduan a wɔyam no yɛ mmerɛw, na ebetumi atew nneɛma te sɛ yafunu mu akisikuru ne yafunu mu akisikuru so.

2. Nnompe a wɔhyɛ mu den

Sɛnea yɛadi kan aka ho asɛm no, calcium ne vitamin D pii wɔ yogurt mu (wɔde vitamin D ka yogurt bi ho). Eyinom abien nyinaa ho hia na ama yɛahyɛ yɛn nnompe den. Yogurt a wodi da biara da betumi atew asiane a ɛwɔ hɔ sɛ wubenya nnompe mu yare no so .

3. Eye ma koma akwahosan

Nhwehwɛmu ahorow bi ada no adi sɛ nnuan te sɛ Helafo yogurt a wodi no betumi atew srade bɔne ne triglycerides a ɛwɔ mogya mu no so. Eyinom ne srade a ɛboaboa ano wɔ mogya ntini no mu bere a bere kɔ so no na ɛde komayare ba. Enti, ebia yogurt bɛboa ma asiane a ɛwɔ hɔ sɛ obi benya komayare no so atew akodu baabi.

4. Asikreyare ho asiane a ɛbɛtew so

Nhwehwɛmu akɛse pii mu nhwehwɛmu ada no adi sɛ ebia nnipa a wodi yogurt da biara da no asiane a ɛwɔ hɔ sɛ wobenya asikreyare a ɛto so abien no so atew 14% . Bere a wɔda so ara reyɛ nea enti pɔtee a eyi bae no ho nhwehwɛmu no, fekuw no wɔ adwempa kɛse.

5. Awotwaa mu nyarewa a wobesiw ano wɔ mmea mu

Mmea a wɔwɔ asikreyare titiriw no taa nya Candida (mmɔkaw) nyarewa. Nhwehwɛmu bi kyerɛ sɛ yogurt ounces 8 (bɛyɛ kuruwa biako) a wɔde amammerɛ a nkwa wom di da biara da no betumi atew asiane a ɛwɔ hɔ sɛ wobenya saa nyarewa yi so.

6. Ɛboa ma wɔhyɛ wɔn mu duru so

Protein pii wɔ yogurt, titiriw Helafo yogurt mu, enti kakraa bi mpo betumi ama woate nka sɛ woama, na ɛno betumi aboa wo ma woadi w’adidi boro so so.

Ma nneɛma yi ntra w’adwenem bere a worepaw yogurt na woredi no:

1. Hwɛ yiye wɔ asikre ne srade ho: Paw yogurt a ɛnyɛ den/a ɛnyɛ dɛ na srade nnim bere biara a ɛbɛyɛ yiye. Mpɛn pii no, asikre pii wɔ yogurt a wɔde ahyɛ mu ma mu.

2. Hwɛ sɛ amammerɛ a ɛte ase anaa: Kenkan yogurt a wɔakyerɛw so no yiye. Hwehwɛ "amammerɛ a ɛte ase ne nea ɛyɛ adwuma" anaa mmoawa te sɛ Lactobacillus anaa Bifidobacterium din. Eyinom ne nea ɛma yenya probiotic mfaso horow.

3. Yɛ w’ankasa nneɛma a ɛyɛ dɛ: Fa w’ankasa nneɛma a ɛyɛ dɛ ka yogurt a wɔmfa nhyɛ mu dɛ ho.

• Fa nnuaba a wɔatwitwa no foforo (banana, mango, strawberry) bi ka ho.
• Fa sinamon powder bi petepete so.
• Fa flaxseed powder teaspoon biako ka ho. Eyi nso bɛma woanya aduannuru te sɛ fiber ne omega-3.

4. Fa di dwuma wɔ aduannoa ho: Wubetumi de yogurt asi bɔta anaa ngo no bi ananmu bere a woreyɛ nneɛma te sɛ keeki ne muffin no. Wubetumi nso de Helafo yogurt asi salad dressings bi ananmu.

So yogurt ye ma nnipa a ɛyɛ den ma wɔn sɛ wɔbɛnom nufusu?

Sɛ wowɔ lactose a wontumi nnyina ano a, ɛsɛ sɛ wohwɛ yiye bere a woredi yogurt no. Nanso esiane sɛ mmoawa na wɔsɛe lactose no bi bere a wɔreyɛ yogurt nti, ebia nnipa binom renhyia ɔhaw koro no ara te sɛ nea wonya bere a wɔnom nufusu akyi no. Nanso, eyi betumi ayɛ soronko wɔ onipa biara ho. Sɛ wowɔ biribi a ɛhaw wo a, di kan ne wo duruyɛfo nkasa na ama woanya afotu.