Yu tink se fɔ it yogɔt rili fayn fɔ di bɔdi? (Health Benefits of Yogurt) Lɛ wi fɛn ɔltin bɔt dis

Yogɔt na sɔntin we wi ɔl lɛk fɔ it. Frɔm smɔl pikin to big pɔsin, wi kin yus fɔ it yogɔt afta wi dɔn it ɔ we wi angri smɔl. Sɔm pipul dɛn kin ivin it yogɔt instead fɔ it ayskrim. Bɔt yu dɔn ɛva tink if dis fayn fayn yogɔt na jɔs snek, ɔ i rili gɛt rili valyu wɛlbɔdi bɛnifit fɔ wi bɔdi? Tide, lɛ wi tɔk bɔt di tin dɛn we dis yogɔt gɛt we ayd.

Fɔs, wetin na yogɔt?

Fɔ tɔk am simpul wan, yogɔt na it we gɛt bɔku tin fɔ it we dɛn mek wit milk. Yu no aw dɛn mek am? Dɛn kin wam milk ɛn dɛn kin ad wan spɛshal kayn bɔdi we go bɛnifit wi bɔdi to am. Dɔn dɛn kin lɛf dis miksɔp na wan patikyula tɛmpracha fɔ sɔm awa. afta dat, di baktri dεm de fεmεnt di shuga we de insay di milk, we na ``Lactose`` , εn tכn am to ``Lactic acid`` . Dat prɔses na in de mek di milk kɔd ɛn gi wi di saw teys fɔ yogɔt we wi sabi.

Dis prɔses de mek yogɔt nɔto jɔs bi dairy prodak, bɔt na fεmεnt it. Na it bak we ful-ɔp wit layf probayotiks , we rili bɛnifit wi gut wɛlbɔdi.

Lɛ wi lan bɔt di it dɛn we de insay yogɔt.

Yogɔt na fayn tin fɔ gɛt prɔtin, kalsiɔm, ɛn probayotiks. Nɔto dat nɔmɔ, i de gi wi bɔku ɔda vaytamɛn ɛn minral dɛn we impɔtant fɔ wi bɔdi.

Na di nyutrishɔn valyu dɛn fɔ wan kɔp (lɛk 245 gram) klin, low-fat yogɔt we nɔ gɛt ɛni ad shuga:

• Kalori dɛn: Na lɛk 154
• Protɛin: 13 gram
• Fat: 4 gram
• Kabohaydrɛt: 17 gram

Lɛ wi lan bɔt sɔm kayn yogɔt dɛn.

Bɔku kayn yogɔt dɛn de na di makit, ɛn ɛni wan pan dɛn gɛt smɔl difrɛns.

• Tradishonal Yogɔt: Dis na di kayn yogɔt we wi ɔl sabi pas ɔl. I kin gɛt difrɛn fat lɛvɛl dɛn, lɛk we nɔ gɛt fat, we nɔ gɛt bɔku fat, ɛn we gɛt ɔl milk.
• Grik Yogɔt: Dis na tin we pipul dɛn lɛk naw na Sri Lanka. Dɛn kin mek am bay we dɛn pul di ɛkstra likwid pat dɛn (we) we de insay rɛgyula yogɔt. So, Grik yogɔt tik ɛn krim pas yogɔt we dɛn kin yuz ɔltɛm . Di tin we impɔtant pas ɔl na dat, i gɛt lɛk tu tɛm di prɔtin we pas di yogɔt we dɛn kin it ɔltɛm . So, yu kin fil ful ivin afta yu it smɔl. Di shuga ɛn kabɔhaydrɛt bak nɔ bɔku.
• Kefir: Dis na yogurt we yu kin drink. Na mɔ pawaful sɔs fɔ probayotiks pas rɛgyula yogɔt. di fεminεshכn prכsεs de ridyus di amoun fכ laktos insay am. So, ivin di wan dεm we gεt bεlε prכblεm afta dεn dכn drink milk (laktose intolerant) kin yus kefir sכmtεm.
• Frozen Yogurt: Na fayn tin fɔ yuz pas ayskrim. Bɔt bɔku tɛm, i dɔn ad shuga ɛn tin dɛn we de mek pɔsin swit . So, pan ɔl we i kin gɛt smɔl fat pas ayskrim, i kin gɛt di sem shuga. So i impɔtant fɔ rid di lɛbl.

Di men wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i it yogɔt

1. I de mek di gכt hεlth εn digεstεshכn bכku

Yogɔt na probayotik, we min se i gɛt fayn fayn baktri dɛm we de liv na wi insay.Na tru tru padi. dis probayotik dεm de εp fכ mεnten bεlε bitwin di gud εn bad baktri dεm na wi gכt. Dis kin mek i izi fɔ digest, ɛn i kin ridyus tin dɛn lɛk fɔ blo ɛn bɛlɛ kramp.

2. Fɔ mek di bon dɛn strɔng

As wi bin dɔn tɔk, yogɔt gɛt bɔku kalsiɔm ɛn vaytamɛn D (sɔm yogɔt dɛn gɛt vaytamɛn D we dɛn ad pan dɛn). Dɛn tu tin ya impɔtant fɔ mek wi bon dɛn strɔng. If yu it yogɔt ɛvride i kin mek yu nɔ gɛt ɔstioporosis .

3. Gud fɔ at wɛlbɔdi

Sɔm stɔdi dɛn dɔn sho se if pɔsin it tin dɛn lɛk Grik yogɔt, i kin mek di bad kɔlɔstrel ɛn triglisrayd we de na di blɔd nɔ bɔku. Dis na di fat dɛm we kin gɛda na di blɔd vesel dɛm as tɛm de go ɛn kin mek pɔsin gɛt at sik. So, yogɔt kin ɛp fɔ ridyus di risk fɔ gɛt at sik to sɔm mak.

4. Fɔ ridyus di risk fɔ gɛt dayabitis

We dɛn dɔn du bɔku big stɔdi dɛn dɔn sho se pipul dɛn we de it yogɔt ɛvride kin gɛt 14% smɔl risk fɔ gɛt tayp 2 dayabitis . Pan ɔl we dɛn stil de chɛk di rayt rizin fɔ dis, di asosieshɔn rili fayn.

5. Fɔ mek uman nɔ gɛt vagina infɛkshɔn

Di uman dɛm we gɛt dayabitis, mɔ kin gɛt Candida (yist) infɛkshɔn. Sɔm risach dɔn sho se if yu it 8 ɔns (lɛk wan kɔp) yogɔt wit layf kɔlchɔ ɛvride, dat kin mek yu nɔ gɛt dɛn sik ya.

6. I de ɛp fɔ kɔntrol di wet

Yogɔt, mɔ di Grik yogɔt, gɛt bɔku prɔtin, so ivin smɔl tin kin mek yu fil ful, ɛn dis kin ɛp yu fɔ kɔntrol di we aw yu de it pasmak.

Yu fɔ mɛmba dɛn tin ya we yu de pik ɛn it yogɔt:

1. Wach fɔ shuga ɛn fat: Pik klin/nɔ swit ɛn nɔ gɛt bɔku fat yogɔt ɛnitɛm we i pɔsibul. Bɔku tɛm, yogɔt we gɛt flawa kin gɛt bɔku shuga.

2. Chek fɔ layf kɔlchɔ: Rid di yogɔt lɛbl fayn fayn wan. Luk fɔ "layv ɛn aktiv kɔlchɔ dɛm" ɔ di nem dɛm fɔ baktri dɛm lɛk Lactobacillus ɔ Bifidobacterium. Dis na dεn wan dεm we de gi wi probayotik bεnεfit.

3. Mek yu yon flawa: Ad yu yon flawa to yogɔt we nɔ swit.

• Ad sɔm fresh frut we yu dɔn kɔt (banana, mango, strawberry).
• Sprinkl sɔm sinamɔn paoda.
• Ad wan ti spɔnj flaks sid paoda. Dis go gi yu bak nyutriɛnt lɛk fayv ɛn omega-3.

4. Yuz am na risɛp: Yu kin yuz yogɔt insay sɔm pan di bɔta ɔ ɔyl we yu de mek tin dɛn lɛk kek ɛn mafin. Yu kin yuz Grik yogɔt bak insay sɔm salad dresin dɛn.

Yu tink se yogɔt fayn fɔ pipul dɛn we nɔ kin izi fɔ drink milk?

If yu nɔ gɛt laktɔs, yu fɔ tek tɛm we yu de it yogɔt. Bɔt bikɔs sɔm pan di laktɔs kin brok bay baktri dɛm we dɛn de mek yogɔt, sɔm pipul dɛn nɔ kin gɛt di sem prɔblɛm we dɛn kin gɛt afta dɛn dɔn drink milk. Bɔt dis kin difrɛn frɔm wan pɔsin to ɔda pɔsin. If yu gɛt ɛnitin we de mɔna yu, tɔk to yu dɔktɔ fɔs fɔ advays.