Yogurt wani abu ne da muke son ci. Tun daga ƙaramin yaro har zuwa babba, mun saba da cin yogurt bayan cin abinci ko kuma lokacin da muke jin yunwa kaɗan. Wasu mutane ma suna cin yogurt maimakon ice cream. Amma kun taɓa tunanin ko wannan yogurt mai daɗi abin ci ne kawai, ko kuma yana da fa'idodi masu mahimmanci ga lafiyarmu? A yau, bari mu yi magana game da ɓoyayyun kaddarorin wannan yogurt.
Da farko dai, menene yogurt?
A taƙaice dai, yogurt abinci ne mai gina jiki wanda aka yi da madara. Shin kun san yadda ake yin sa? Ana dumama madara sannan a ƙara wani nau'in ƙwayoyin cuta na musamman wanda ke da amfani ga jikinmu a ciki. Sannan a bar wannan cakuda a wani zafin jiki na tsawon awanni da dama. Sannan, ƙwayoyin cuta suna tarawa sukari a cikin madarar, wanda shine "Lactose" , sannan su mayar da shi "Lactic acid" . Wannan tsari shine abin da ke sa madarar ta narke kuma yana ba mu ɗanɗanon yogurt mai tsami wanda muka saba da shi.
Wannan tsari ya sa yogurt ba wai kawai abincin kiwo ba ne, har ma abincin da aka yi da yogot. Haka kuma abinci ne mai cike da probiotics masu rai, waɗanda ke da matuƙar amfani ga lafiyar hanjinmu.
Bari mu koyi game da abincin da ke cikin yogurt.
Yogurt babban tushen furotin ne, calcium, da probiotics. Ba wai kawai haka ba, har ma yana ba mu wasu bitamin da ma'adanai masu mahimmanci ga jikinmu.
| Nau'in ciyarwa | Amfani ga jiki |
|---|---|
| Bitamin B12 | Yana kiyaye lafiyar ƙwayoyin jini da tsarin jijiyoyi. Yana hana rashin jini. |
| Calcium | Yana ƙarfafa ƙashi da haƙora. Yana hana osteoporosis. |
| Potassium | Yana taimakawa wajen sarrafa hawan jini. |
| Phosphorus | Muhimmanci ga lafiyayyen ƙashi da haƙora. |
| Aidin | Yana da mahimmanci ga lafiyar thyroid da kuma aikin jiki. |
Ga ƙimar abinci mai gina jiki ga kofi ɗaya (kimanin gram 245) na yogurt mara mai mai sauƙi ba tare da ƙarin sukari ba:
- Kalori: Kimanin 154
- Sunadaran: gram 13
- Kitse: gram 4
- Carbohydrates: gram 17
Abu mafi mahimmanci shine kofi ɗaya na yogurt zai iya biyan kashi 40% na buƙatun calcium na yau da kullun da kuma kusan kashi 50% na buƙatun ma'adanai na yau da kullun, kamar potassium da phosphorus.
Bari mu koyi game da nau'ikan yogurt da yawa.
Akwai nau'ikan yogurt da dama a kasuwa, kowannensu yana da ɗan bambanci kaɗan.
- Yogurt na Gargajiya: Wannan shine nau'in yogurt da muka sani. Yana zuwa a cikin matakan kitse daban-daban, kamar waɗanda ba su da kitse, ƙarancin kitse, da kuma madara gaba ɗaya.
- Yogurt na Girka: Wannan ya shahara sosai a Sri Lanka. Ana yin sa ne ta hanyar cire ƙarin sassan ruwa (whey) da ke cikin yogurt na yau da kullun. Saboda haka, yogurt na Girka ya fi kauri da laushi fiye da yogurt na yau da kullun . Mafi mahimmanci, yana da kusan ninki biyu na adadin furotin fiye da yogurt na yau da kullun . Saboda haka, kuna jin ƙoshi koda bayan cin ɗan abinci kaɗan. Adadin sukari da carbohydrates suma suna da ƙasa kaɗan.
- Kefir: Wannan yogurt ne da ake sha. Yana da ƙarfi wajen samar da probiotics fiye da yogurt na yau da kullun. Tsarin fermentation yana rage yawan lactose a cikinsa. Saboda haka, har ma waɗanda ke da matsalar ciki bayan shan madara (wanda ba ya jure wa lactose) wani lokacin suna iya amfani da kefir.
- Yogurt Mai Daskarewa: Kyakkyawan madadin ice cream. Duk da haka, sau da yawa yana ƙara sukari da abubuwan zaki . Don haka, yayin da yake da ƙarancin kitse fiye da ice cream, yana iya samun adadin sukari iri ɗaya. Don haka yana da mahimmanci a karanta lakabin.
Muhimman fa'idodin cin yogurt ga lafiya
1. Yana inganta lafiyar hanji da narkewar abinci
Yogurt probiotic ne, ma'ana yana ɗauke da ƙwayoyin cuta masu amfani waɗanda ke rayuwa a cikin hanjinmu.Aboki na gaskiya. Waɗannan probiotics suna taimakawa wajen daidaita tsakanin ƙwayoyin cuta masu kyau da marasa kyau a cikin hanjinmu. Wannan yana sauƙaƙa narkewar abinci, kuma yana iya rage abubuwa kamar kumburi da ciwon ciki.
2. Ƙarfafa ƙasusuwa
Kamar yadda muka tattauna a baya, yogurt yana da wadataccen sinadarin calcium da bitamin D (wasu yogurts suna ɗauke da bitamin D a cikinsu). Duk waɗannan suna da mahimmanci don ƙarfafa ƙasusuwanmu. Cin yogurt kowace rana na iya rage haɗarin kamuwa da cutar osteoporosis .
3. Yana da kyau ga lafiyar zuciya
Wasu bincike sun nuna cewa cin abinci kamar yogurt na Girka na iya rage yawan cholesterol mara kyau da triglycerides a cikin jini. Waɗannan su ne kitsen da ke taruwa a cikin jijiyoyin jini a kan lokaci kuma suna haifar da cututtukan zuciya. Don haka, yogurt na iya taimakawa wajen rage haɗarin cututtukan zuciya zuwa wani mataki.
4. Rage haɗarin kamuwa da ciwon suga
Wani bincike da aka gudanar kan manyan bincike da dama ya nuna cewa mutanen da ke cin yogurt a kullum suna da ƙarancin haɗarin kamuwa da ciwon suga na nau'in 2 da kashi 14%. Duk da cewa har yanzu ana kan bincike kan ainihin dalilin hakan, alaƙar tana da kyau sosai.
5. Hana kamuwa da cututtukan farji ga mata
Mata masu ciwon suga, musamman, suna da yuwuwar kamuwa da cututtukan Candida (yist). Wasu bincike sun nuna cewa cin oza 8 (kimanin kofi ɗaya) na yogurt tare da al'adun rayuwa a kowace rana na iya rage haɗarin kamuwa da waɗannan cututtukan.
Muhimmi: Idan kana zargin kana da cutar yisti, ka tabbata ka ga likitanka don neman shawara kafin ka yi ƙoƙarin yi wa kanka magani.
6. Yana taimakawa wajen rage kiba
Yogurt, musamman yogurt na Girka, yana da yawan furotin, don haka ko da ƙaramin adadin zai iya sa ka ji ƙoshi, wanda zai iya taimaka maka wajen sarrafa yawan cin abinci.
Ka tuna da waɗannan abubuwa yayin zabar da cin yogurt.
1. A kula da sukari da mai: A zabi yogurt mara sinadari/mara zaki da ƙarancin mai duk lokacin da zai yiwu. Yogurt mai ɗanɗano galibi yana ɗauke da sukari mai yawa.
2. Duba ko akwai al'adun da ake amfani da su: Karanta lakabin yogurt a hankali. Nemi "al'adun da ake amfani da su da kuma waɗanda ake amfani da su" ko sunayen ƙwayoyin cuta kamar Lactobacillus ko Bifidobacterium. Waɗannan su ne waɗanda ke ba mu fa'idodin probiotics.
3. Yi dandanon da kake so: Ƙara dandanon da kake so ga yogurt mara zaki.
- Sai a zuba 'ya'yan itatuwa sabo da aka yanka (ayaba, mangwaro, strawberries).
- A yayyafa garin kirfa.
- Sai a zuba cokali ɗaya na garin flaxseed. Wannan zai kuma samar muku da sinadarai masu gina jiki kamar fiber da omega-3.
4. Yi amfani da shi a girke-girke: Za ka iya amfani da yogurt maimakon man shanu ko mai yayin yin abubuwa kamar kek da muffins. Haka kuma za ka iya amfani da yogurt na Girka maimakon wasu kayan salati.
Shin yogurt yana da kyau ga mutanen da ke da wahalar shan madara?
Idan kana da rashin jure wa lactose, ya kamata ka yi taka-tsantsan lokacin cin yogurt. Duk da haka, saboda wasu daga cikin lactose suna narkewa ta hanyar ƙwayoyin cuta yayin yin yogurt, wasu mutane ba za su iya fuskantar irin waɗannan matsalolin ba kamar yadda suke fuskanta bayan shan madara. Duk da haka, wannan na iya bambanta daga mutum zuwa mutum. Idan kana da wata damuwa, fara magana da likitanka don neman shawara.
Saƙon Ɗauka Gida
- Yogurt ba wai kawai abinci ne mai daɗi ba, abinci ne mai gina jiki mai wadataccen furotin, calcium, da probiotics.
- Lokacin siyan, koyaushe karanta lakabin don zaɓar yogurt wanda ba shi da ƙarin sukari, mai ƙarancin kitse, kuma yana ɗauke da "al'adun rayuwa."
- Cin yogurt a kullum zai iya inganta lafiyar hanji, ƙarfin ƙashi, da kuma lafiyar zuciya.
- Maimakon yogurt mai ɗanɗano, ya fi kyau a ci yogurt mara zaki tare da wani abu kamar 'ya'yan itace sabo a ciki.
- Idan kana da wata matsala ta lafiya, ya fi kyau ka yi magana da likitanka kafin ka ƙara yogurt a cikin abincinka.
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